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Health The Weight Loss Thread v4, New year, new you :)

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ehehdiamko
post Jun 16 2021, 09:16 AM

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Joined: Jul 2019
QUOTE(ahwang12321 @ Jun 13 2021, 04:25 AM)
Lost 9kg this year from 136 to 127 but looks the same to me..hmm

No exercise just eat small portion everyday
But thing is if I go even 1 cheat day. Weight go up fast

Was thinking to do jumping jacks but was thinking if there anything happen to the floor if I do it in 2nd floor 😂
Hopefully I can continue,,I try lose 10kilo more but if no changes maybe I give up
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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


 

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