when I started running it took about 15 minutes to finish 1km

now it takes about 6 minutes to finish the same distance.

My workout routine starting with jumping rope for 1 hour and another 1 hour jogging and running every saturday and sunday morning

Guys, i would really love to recommend the workouts from HASFit youtube channel. Done this for 2 weeks and I can really see the results. Specially for those working out from home with minimum equipment.  Accompanied with low carbs diet, i found the formula for my body.

Better speed and stamina, love the afterburn, manage to feel lighter with low carb diet. Mentally fit and fix my mood. For myself, I'm not targeting for shapes like 6 packs and all, but a healthier state of body and mind.

Just sharing my thought, don't scold me yeah.

I have managed to lose a total of 13 kg over 12 month period

Photos as per below, did so by choosing proper nutritious actual food (no meal replacements) and also some supplementation to help recover my metabolic health from issues with my fatty liver and severe gastritis

Before July 2016 - 86kg & waist 40 inches

[attachmentid=9086664]

After July 2017 - 74kg & waist 34 inches without extreme exercise

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Current weight is now is 73kg and 33 inches as of this morning, I recently started adding in Tabata for 10 minutes into my daily workout regime.

The improvement in my lipid profile is as below:

[attachmentid=9086676]

Hi guys. Sharing is caring. Just to share about my diet plan that I did 4months back. I use to be 92kg that is actually overweight and obesity for my height of 169cm. So what I did is, I join a gym to start workout. But many people thought that working out can get good results but the most important is cutting on unwanted food that will makes your workout wasted.

Let me share how much I consume normally. Just a simple description:

Morning breakfast- Nasi lemak or fried Mee with curry sauce and a cup of nescafe.

Lunch- Mix rice with a bowl and half of rice with lots of meats ex: Chicken, pork, fish, patatoes and more or mamak food with lots of curry or fast food example with 3pcs chicken with soft drink. FYI  I don't eat vegetables.

Dinner- Sometimes mix rice same like lunch, or Mee in big size or fast food and then will go for beer when needed.

Supper- When having a drink at later night will go for supper and supper sometimes will be fast food or mamak food.
After I've joined the gym. I will do all the workout and ABS workout. But most important is my daily routine of the foods I consume:

Morning- 2 slice of bread with a cup of coffee

Lunch- 80% more on Mee and cut down on rice. Most important ngor drinks you ordered try to cut down on sugar for daily drinks.

Dinner- No rice and taking oat alternately (some daily if they want) and cut down on beer.

Supper- Hell NO to supper.
After all of this I lose 10kg and with continuously working out.
What I can say is discipline is very important of you want to be healthy.

The rough general as I said the rules of 80,20. During our pgm, there is no hunger needed. You don't need to worry about. Actually nowadays, everyone also short of time for exercise, lol

I agreed what you said :thumbsup:

Instead of showing you the photo, we can have a drink to be a friend? And can share about some health knowledge

Oh, do you mean our successful testimonial? 
Alright, it's a good idea, thanks for your suggestion.

For our testimonials, we only have permission from our individuals to show to others personally, as their testimonials is their own intellectual property.

My first successful diet is oat fruits and maybe a 100g of chicken or fish with no oil AT all. I loose hell alot. So who says carbs makes you fat?

To add on to the post above, I guess it won’t hurt anyone to draw inspiration from athletes. I for one, love seeing cyclists (especially mountain bike ladies) in their tight lycras. Makes you appreciate all they had done to fit tightly into their sportswear and of course, their incredible fitness levels.

Helo, what's the fastest way to get 6 pack? My pre wedding photo shooting coming in another one more month 

Has anybody tried the HCG weight loss? Did it work?

u can google it basically daily injections of the hormone hcg, plus strict diet to reduce weight fast. Apparently it reduces the bad fat so u get your shape also