you look same is probably because you lack muscle definition
my guess is you want to look more 'defined'

i have few tips for you depending on your current fitness level

if you have never lifted weights (seriously) before then you are in for a treat bcoz:
- your body has not yet been triggered so you can effectively build muscle while losing fats
- you can build despite in a caloric deficit
- do 5 x 5 stronglifts (google for simple workout breakdown)
- bodyweight exercise also can, but hypertrophy wont be so effective
- this way you can stimulate whole body while getting stronger and loosing fat provided you also watch your diet to a certain degree
- your body will enter into an adaptation phase / body recomposition

if you are experienced lifter:
- diet really matters (at least 2g protein per kg of weight), supplements is a must
- you can no longer lose fat and build muscle simultaneously; have to choose 1
- work each muscle group 2x per week. 6 days workout 1 day rest
- dont waste time doing isolate exercise, do compound exercise
- hypertrophy is key here
- progressive overload is a must
- for that visible 6 packs, you need to drop your bodyfat % to 15% below

yes MCO is difficult to go gym but you can invest in some dumbell/barbell home equipments if you are serious in changing yourself

I saw my friend posted in FB that he did fasting for 72 hours.. i wonder if this will harm our body?

This post has been edited by KeonG118: Jun 18 2021, 12:20 PM

Im not really looking to be muscular just thinner
But yes i do heard lifting actually helps losing weight too

any dumbell brand to recommend?
I do have 1 last time but lost it when i move house
Now i only have 1 and its light..i think 5kg not gonna do a thing i guess

I also bought the push up equipment but demn..turns out to be plastic

Just asking how you guys monitor body fat percentage?
Is the smart scale like xiaomi one reliable?

Last time I tried in my bro house, it shows my body fat % below 20% (vs lab blood test Inbody 26%)

I got big fat belly as a skinny guy, got muscle on my leg. (Is it this cause my body fat looks low when on smart scale?)

Purpose of this is...?

Dumbbell - you can consider Decathlon. I think there's free shipping nationwide.
Personally think the brand doesn't matter.

Yes smart scale - the higher end ones will be Tanita which is also commonly used by commercial gyms. They cost more.

Scales like Xiao Mi should be okay to use. You can do 2 readings on smart scale - body fat % reflects the fats around your body and then there's the visceral fat which is of equal, if not higher concern. These are fats inside your body such as the abdomen area, organs etc that potentially causes heart disease etc.

Check out how to read the Body Fat % on scale:
https://www.tanita.com/en/understanding-your-measurements/

I am using Aukey smart scale. I have been working out at least 4 days a week for the last two months. Recently I feel that i can sustain longer and I can start jogging a little more as well (in the past i could only manage to walk). My legs muscles are getting stronger which help to elevate my knee pains. Even though I control my calories, and use MyFitnessPal to track. Whenever I weigh myself i still see the KG not losing, in fact it's increasing a little like 0.5Gram or so. And the the muscles, body fats mass don't seem to have any changes? What am I doing wrong?

This post has been edited by miyakochan89: Jun 30 2021, 10:29 AM

Possibility of hitting plateau? Maybe you'll want to consider shaking your workout routine and food a little. Meaning to do something different and try to break out of it. I believe plus minus 500gm to 1kg could be due to water weight sometimes.

Changing routine is like incorporating something new/ different to it. For example, since you have knee pain, maybe you can introduce some functional training like push ups, planking (start with small target of 15sec, 30sec, then 40sec, etc), crunches etc apart from running.

But it didn't change even after i started working out? As in like I didn't even experience weight loss in the first place. Granted I feel better and more stamina, but I still wanna lose the weight. And I do different cardio workout following YouTube.

Why ah?

This post has been edited by miyakochan89: Jun 30 2021, 11:33 AM

What about your food intake?

Water, stress level and sleep plays a part too.

I drink a lot of water.

Food I eat 1200 calories. Though I don’t really know how much calories the food has, just gauge and try not to eat too much. Avoiding sugar.

Sleep just 5 - 6 hours a day. Stress just sometimes, during work hours. I do meditate every day.

I guess you probably can try changing your workout routine to see if there's any progress from there. Probably try getting more sleep as well ie. 7-8 hours a day if possible.

Should be losing weight if at 1,200 kcal intake. An issue here is that you do not really know because not tracking. Suspect you're eating more than what you think.

Either start tracking, or just go by intuition but eat more green salads and seeds and you should see progress.

Get the basics right, eat at least the recommended 30g fibre a day, and you might see how different your current diet is compared to this.

Already mentioned that I tracked with MyFitnessPal. Also, before all these corvid shits I did lose weight with these methods. Then got lazy. So now I’m starting back. 2 months in I haven’t seen any weight loss yet on the scale. Though I could see my arms and legs are starting to tone now.

Good luck, keep it up.

Some other tips you can consider is that 1,200 kcal might be too little. For example if your requirement from food is 2,000 kcal after accounting for exercise and daily activity, going 20% lower to 1,600 kcal might feel much better and more sustainable.

Also another tip, since you are using MFP, check what is your fibre consumption. It is very common for those starting to eat healthy, to notice that their current fibre consumption is far below the minimum 30g recommendation.

If you increase fibre in your diet, that is one possible easy way to avoid the task of counting calories so often. To try this, just add more vegetables, beans, grains, which are low in fat and high in fibre. If these are your priority, your consumption of other high calorie density foods will naturally reduce.

Alright I will try to add more fibre. I do eat a lot of fruits and vegetables myself; even when i order in. I am a sucker for sugar, and to replace sugar, I substitute with fruits. Mother Earth's desserts for us!

This post has been edited by miyakochan89: Jul 12 2021, 01:02 PM

Exercising for Weight Loss by Dr Mathew

https://adshrink.it/2ipeZq

how to lose weight during covid if i stay at home whole day lol...can't find the motivation to exercise...

I actually became fitter thanks to MCO and WFH.
I exercise with YT, started with some simple low impact cardio and beginner walking exercises. Force yourself to follow through the entire processes.

I had always had knee pain and persevered throughout these 2 months+ with about 4-5 low impact workouts per week. Ranging from 30 minutes to 40 minutes.

Now i find myself able to actually actually start slow jogging for a long time, and do more jumping jacks continuously than ever before! Which means my stamina has improved and my leg muscles are more toned and refined. Best of all, my knee pain is gone!

While i haven’t lost my weight yet according to the scale, i did find myself getting toned? And the improvement in stamina and fitness is really motivating. I am trying to train myself more, for an example, I had never been able to do push-ups before, now i am hoping that one day i could.

This post has been edited by miyakochan89: Jul 22 2021, 11:00 AM

I was trying to find the motivation to exercise hope I can be more like u haha. Will try to look up on YT for cardio videos.

Wow, good to hear that your knee pain is gone! Congrats!!

Thanks for the suggestions. Really appreciate it!

Btw, I have one ques totally unrelated to fitness, sorry. I'm having problem with Lowyat. My comments on other forums were not visible (or maybe deleted) right after I posted it. Is it because I am still under probation? Is that the reason?