Looks like have to go back to the office soon, no more WFH.
Don’t know if I will still have the time and energy to workout… T.T

Plan it for either after after hours (evening) or early in the morning before going to office.

If you had been exercising well during MCO, dont give it up, its really difficult to get back to training mode, once we slack.

Yea but I wonder how the energy level will be cause work, travel and all really do affect your body.
Like I usually do one hour workout now, I might need to reduce it otherwise I think can really die near the end of the day.

True my dear...initially it was tough on me as well, when i started similar couple of years ago, but then we get used to the routine.

Start slow, not necessary 1 hours is needed, whatever timing that suits you at the beginning, and then you can extend the timing.

As for me, I workout once in the morning and another after work. Luckily near my taman there is a jogging trail with street lights, so sometimes, I do jogging 30mins in the morning and then after work, some gym work.

Sometimes, I do get tired, so reduce my morning routine instead of one hour to half an hour. sometimes I switch my morning/evening routine as well.
I guess as long as we get it going atleast 3 days a week, dah cukup la

Curious, do you track your intensity of the workout? For an example, must burn xxx calories per month. I used to do that but recently I changed fitness tracker and the calories counting are off than the previous one I used, so my tracking a bit off.

Now I’m thinking that as long as hit a minimum of 3 hours workout per week should be sufficient.

Yeah, I use xiaomi Mi5 band (24X7), and for jogging I use together with Sports Tracker app.

I would also need to adjust like you once I get back to office next year, nowadays,aku bangun lambat! hehehe, so my morning routine I changed to afternoon during lunch. Thats gonna be tough initially to readjust and adapt.

How much is the off for the calories count? Normally my one hour workout is around 400 calories.

It’s supposed to be around 400 calories each hour session according to my Apple Watch. But now I changed to Garmin, it’s about 100 calories for every 200 calories. So I sorta estimated to burn 200 calories but Garmin showed me 300, something like that. But I just got the Garmin so will see if it will normalise or something for the next few weeks. Otherwise everything else is pretty accurate.

Garmin! nice nice Do check your setting as well, height, weight, age. And make sure to compare your heart rate from previous log to current, that would also make a difference in calories burned.

guys, i wanna understand the logic for calories deficit ya.
Currently im using MyFitnessPal to track.

Let's say for this particular day:

1250 (calories I'm allowed to eat) + 400 calories (exercise) = 1650

Does that mean that I can eat up 1650 calories that day???

Or i should just eat 1250 calories, exercise 400 calories so that the total calories burnt is 1650???

You need to expand your understanding on what a caloric deficit is to be able to calculate the facors around it.

First you need your caloric maintenance. Which is the amount of calories your body needs to sustain bodily function and retain current weight. Let's assume this is 1500 for this explanation, please calculate yours.

Next is the caloric intake. Yours is at 1250. So you are 250 calories below your maintenance, which translates to weight loss over a period of time.
But what if you exercise? Assuming your caloric maintenance is 1500 normally without exercise, then 400 calories worth of exercise will bring that number up to 1900 calories for the day.
Assuming you are still on 1250 caloric intake, your deficit now is 650 calories. If you want tor eain your 250 caloric deficit, it means you can increase your intake from 1250 to 1650 without compromising your weight loss.

As with everything, do this gradually and watch your macronutritional needs to prevent specific deficiencies from cropping up.

thanks for that.

Is crash diet actually good? i see one of my friends lost so much weight within a short few months with the meal replacement thing from Amway.
Meanwhile I have been working out for 6 months now, apart from losing some measurements and fit into my pants much better, weight wise not so much.
I threw away the scales even. xD

Crash diet is good if you absolutely need to lose a lot of weight in a short period of time. Like if your life is on the line in a Saw movie.

Apart from that I would not advocate it.
People need to realize losing weight and being healthy aren't one and the same. Unless a person is obese, then yes it goes hand in hand. But to those who are not obese, the primary reason to lose weight is for asthetics. There is always a price to pay for that.

You can go on meal replacement programs and drop a lot of weight, yes. Can a person sustain it for 10 - 20 years? Maybe not.
The main problem with consumers of crash diet meal replacements are their exercise is usually zero and their diet is full of holes. Their only focus is weight reduction. They don't have much muscle mass to lose in the first place. So in the long term, they become quite fragile. A innocuous fall might break bones because bone density has fallen. Health problems might start to crop up. We all pay the price of our decisions.

Which is why I ask people going into this for the first time to get their priorities straight. Is it primarily to lose weight, or to get fit & healthy?
The easy way is to look for products which we really don't need.

yeap you are right.

Initially I was very envious, but then i have been thinking, the reason why i set out in this journey is not only because i want to lose some weight, but because i want to be healthy. I want to be a at a level where if my mind wants to do something, my body has to have that capacity to keep up with it. and the only thing to do that is to workout, prime your body and make sure that it's always ready for you.

Recently i have to go back to the office after more than half a year of working from home. One happy thing is that all my pants have become really loose! Yay!

But now i have to work harder to keep up cause with the working hours, it's really hard to fit in some work out time. :<

please share your weight loss journey

My case IF 23:1 works very well for me.

Have you all tracked your HR after taking your vaccine shot?

On my 6th day of booster jab, (Pfizer), I resume back to my usual workout and found my HR super high and I was constantly out of breath. Even though the workout is no different than what I have been doing before my booster jab.

And I have been working out constantly for the past 7 months, usually if I take one week break I came back stronger but this time, like wow, performances have decreased.

16:8 work for me, but it also reduce my muscle mass by a ton

What is 16:8

16 hours of fasting, 8 hours window to eat.

https://www.healthline.com/nutrition/16-8-i...mittent-fasting

Feels like it's just limiting calories intake. If you overeat during that 8 hours, it will also lead to weight gain.