I think you're missing the big picture here. Focus on your caloric intake , that's the main factor that determines whether you lose/gain weight .

Squat do makes my cellulite all gone. My pants get from L size to S size. My waist (sit down) from 91 cm to 71 cm. Just everyday 30 min squat and other exercise.

Half will do...repeat and repeat and will sweat until drip to floor...whole body feel hot...only success in body fat burning...must consistent...so far I used to do this type of exercise since last year and now lost 15 kg.

I realize most people want to lose weight and focus too much on the weight, but did you know that weight is actually not as important as what is inside the weight?

You can lose 10kg of weight but are you actually losing 10kg of fats or are you also losing other important compositions in your body that you shouldn't be losing? E.g. muscle, water...? Losing muscle is a big no no!

Did you know that losing muscle is the reason why most slimming programs cause rebound and you end up becoming fatter than before you started! >.<

For those who are seriously looking to LOSE FATS or GAIN LEAN MUSCLE MASS, I will be more than happy to share my experience on how I get my ideal body and abs in 3 months time, without starving, eating nasi campur/local food with no rebound until today! What's the point of living when u are not allowed to eat right?

Hi guys. I need some opinions or advice regarding my diet/routine. Wanted to lose some weight.

Mon/Wed/Fri = Veggies, Fruits and Meat (avoid rice totally)
Tue/Thu/Sat = Portioned rice (about 1 & 1/2 scoop of rice, twice per day, lunch and dinner)
Sunday = Cheat day (but with considerate amount of intake)

Every breakfast is oatmeal with fruits.
Only drink plain water with occasion tea or coffee (no sugary drinks such as Milo, milk tea or soda).
Snacks on fruits, nuts and raisins.
Workout only consists of push up and cycling at least 5km per day.

Sorry if I couldn't read all the past post. Currently weights about 83kg. Wanted to lose until 70kg in around 10 weeks. Is it possible with the diet that I'm planning?

Yes actually. I didn't really look into any fitness program or diet plan. I just designed it myself cause I thought it might suit me better. I don't know if I could follow any diet plans on the internet due to my scarce knowledge of cooking/foods. I don't really know how to cook and don't know where to buy/eat lean meat or stuff thats usually recommended on the internet.

I created that plan in hopes that I can control my food intake, and basically lessen my calorie intake per day. Would prefer to go to gym to workout, but I don't have any partner (for spotting, I guess) and back in the days, it was my friend whom usually create the workout plan. I'd just follow it.

As for recalibrate every 2 weeks, is there any guideline that I can follow? Or any hints during the 2 weeks, that I need to change my plans?

If you want effective lost weight, night time is the most pantang rules to follow. i.e . Eat less carbohydrate food, eat more vege, fruits, protein source. Morning shall eat more as you need more energy to start a day. What i notice about people eat excess of rice not only gain weight; but having diabetes problem as well. If can't avoid; try your best to gradually reduce your night time rice consume until your stomach can adapt it. Alternately substitute with organic mihun. Get your stomach empty 3 hours before sleep. Ideally eat before 8pm. Good luck in weight lost. I use my own way and reduce 18kg in 1 year.

Cool. Thanks.

I think its been ongoing for quite sometime now. Its just that maybe lacked of enforcement?

I can't believed when I saw China produced so many fake stuffs?

Did you know when one time I travelled to one of Shanghai's shopping mall, there's this secret backdoor in the shop that have many fake LV bags.

The travesty. 

Sorry. hehe...

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Anyway, is it advisable to do chest bench press (with light dumbbells) on a proper bench (which I have) or can I do it on a exercise ball?

I like to do it on the exercise ball.

Is stair walking n running are good for reduce fat? I do it 4 day per week.

1 week 4 day during eveninv time
For 1 week i walk only 30min
Second week walk few n start run lap up n down 10 time n walk again, have no stamina run all the time so i  will stop n walk again 30min
Well i notice it does burn my belly fat but not my thigh n ass fat
Why

My weight are 95kg now not sure.
My height is 182cm.
And i am almost overweight.
That why i use stair to train more fast n build my stamina fast
It does really effective

I found if i didnt skip 1 day for rest, my leg really tired and heavy
Tuesday i run n walk more than last week and yesterday i can feel heavy on my leg so i decide walk few step n rest. Today i just walk and feel bit pain lower leg, i rest abit and continue slowly walk again feel no more pain.
Did i over do?
Soery my english not good.

Thank you

Already done that
Yes it quite really pain for me in early stage. As need use hand and leg

Yes i got lot stamina and now problem is my hand weak. How to improve hand have more str and endurance?
For stair is only 10 step up down, and i run 10 time and walk 60time. My limit is 65time walking. Oh i walk at 3rd floor becos 1st n 2nd floor dusty that why i avoid it

What mean?
I aim to run maraolthon next year. I hope can push more this year

This week i help fren move alot furniture and yesterday movr heavy wood. Today chop small tree using garden cutter my hand shaking during i pick chopstick
As exercise stair i feel nothing now . I choose 3rd floor as it have more oxygen n no pollute air n it open air stair not like shop lot stair.
Anyway my stomach pig fat not yet burn much.
I plan start jog around august till december.
Yes is my 1st marathon, try to challenge 5km

I thought got 5km 10km for newbie?
I wan my weight drop  to 70kg
Now 90kg.

Hi. Anyone here know if G6PD deficiency patient can take L-Carnitine?