Are you sure you are 135cm?

You need to do more higher intensity exercises as well as bodyweight workouts in order to enhance weight loss.

Thanks for this, I will try consider this, because if i eat lesser than now, worry that it will cause a gastric

Should be bad at measuring...cause I estimated my height by using a 15cm ruler, and i calculated my height by measuring how many of this 15cm ruler makes up my total height, around 9 times....so 9 x 15cm = 135cm

cant find a suitable measuring scale nearby, havent been to the clinic for quite long

Not very sure actually, just an estimate based on using a 15cm ruler that i have...

i wanted to figure out if my diet has something to do with my body mass index

Yeap I researched on this already. From today onwards, I'm trying the HIIT method that you suggested....

30 seconds jogging, 30 seconds run sprint, 30 seconds jogging...for many turns

previously i was jogging at normal speed without running

Don't think you are 135cm. That's like a midget size (no offense if you are one or anyone out there). It's probably bad in measuring. Just go to any shopping mall and use the measurement tools they have.

I am too wanting to slim down as I am slight obese accordingly to the scale chart. Family have the rice eating habit as I am from traditional chinese family. Wanting to slim down as it is not doing any good to my health as well.

I do go to gym as I have membership nearby my place. Wanna ask which tools/machine I should go for to slim down? I use treadmill but after 15 minutes later my leg tend to sore easily.

Can anyone recommend me what kind of meals I can take daily and exercise I can do?

It is all about calories. If you want to lose fat then first you have to know your TDEE and then minus 500 to it.

You can eat rice but please don't go overboard. Moderation is key.

There are a lot of tips already being shared in this forum.

Diet takes a lot of time to slim down because your not burning your fats a lot.
But you gonna slim due to hunger. I think the best way is to have an exercise too
while dieting. a run or walk is better start every single day to build your habit.

habit is the key.

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Your metabolism will dropped when your weight dropped, means your Basal metabolic rate (BMR) dropped because you will lose muscle as well! Not just water and fat.
For example, your food intake is fixed:

First month (When you at 67kg)
Calories in (2000) < Your BMR (2000)+ exercise (500)

Second month (When you at 60kg)
Calories in (2000) < Your BMR dropped (1800) +exercise (450) *weight lose will decrease your calorie usage while exercise*

Third month (When you at 56kg)
Calories in (2000) = Your BMR dropped (1600) +exercise (400)

Conclusion: Only calories deficit can lose weight.

Solution (to achieve calorie deficit):

1) Increase your workout intensity -> burn more calories (HIIT, eg: sprint)
2) Weight training or resistance training -> build more muscles, more muscle mass will give me high BMR (no money to gym? Do it at your home, such as push up, pull up, plank, squat, burpees, high knees and etc)
3) Eat less/no calorie dense food -> decrease calorie in
4) Drink green tea, no sugar please -> increase metabolism, means increase BMR

The progress will be slow but slow progress is still a progress!! Be consistent and stay healthy!

Just my 2 cent

Thanks thanks!! Actually, i drop 1 kg already lol....from 55kg to 54 kg LOL...

Anyway, right now, my body rib cage can be easily seen, but the down part of my stomach still a bit fat...

I'm trying to lose more calary and do more running in between my jogging session

but....sometimes really need to break the rules and drink some "sweet" drink with gf, if not she angry

Of course you may drink sweet drinks, but not every day, you can request to reduce sugar level from 100% to 50% or 25%.

Try to do more muscle training, such as push up, pull up, plank, crunch and etc (not necessary go to gym), these will make you look fitter and more handsome (your gf will love it )

Don't keep watch on weight, but watch yourself at the MIRROR !

All you need is FAT LOSS !

This post has been edited by Frank3: Jan 20 2016, 05:26 PM

Im at 70kg atm, can someone let me know what are some good weight training I can do at a low equipment gym, like a condominium gym? Trying to lose belly fat, but from what i've read I need resistance training which i'm not very knowledgeable about, and hoping I don't injure myself because well its weight training could strain a joint or something if I don't do it right.

I do a bit of cardio like running on a treadmill and hiking, started doing planks recently and see if there's anything else I can supplement.

my problem right now is eating disorder and no motivation. need someone to curse me.
not a M by the way. lol
i know how to work out and do body lifting but no motivation make me lazy and skip lots of my time by playing pc game, surfing internet and sleeping/eating. i don't know what make me lazy also.
since i'm a introvert, that gives but i wanna change. sorry for the rant. haizz

Anyone know where in klang valley area suitable for jogging. Prefer the taman area, like tasik titiwangsa.
Still noob with this area

Are you willing to change to see a change in your weight?

Hello, im abt to start my diet this week and will go to gym to reduce fat and build muscle. Can anyone suggest which protein should i take.

Anyone can suggest?

Whatever you are doing, push yourself to the limit and up your difficulty.

Go out in the open parks.

Any road that is safe and secured.

Haven't started? Taking protein won't make much difference if you eat a balanced diet. Why are you focussing on protein?

You can try. Just use right form and technique to get the best results and prevent injuries.

I have seen friends drinking that concoction but no significant results.


Highly ambitious weight goal.

Let's start by reducing 5kg in 3 months and progress with the same decrements.

Your diet is too small and you will breakdown in few weeks.

You may want to try walking in the morning and some simple strength workouts in the evening.

This post has been edited by New Klang: Jan 28 2016, 11:49 AM

So is the video provide right form and technique?