got some question.. will the cold weather help or make it difficult to lose body fat? on the box of the cerial/food usully they put the amount of callorie like 150kcal, what the kcal mean? kilo callories or what?

what is it mean by need to maintain 60% of max heart rate on the treadmill? and how do we know our maximum heart rate?

yerp, and how do i know my maximum HR?

owh ok.. then which one is better, to maintain higher or lower than 60% of max HR if i cant maintain it.??

one question here,

which one is better to lose weight, lift 20 kg with 12 reps or 12 kg with 16 reps?

one question here,

which one is better to lose weight, lift 20 kg with 12 reps or 12 kg with 16 reps?

Hi all,

i need help here. i know a lot of people here is quiet experience in losing fat and gaining muscle. i'm currently finishing the gym's PT program this weekend. i need a new workout program from 7/5 until 31/5.. i tried to search in bb.com but all the workout program need to use the free weight area. but the gym i currenly enrol until dis may have no free weight. they only have machines and dumbell. the machines are :-

1) Back extension
2) biceps curl
3)leg press
4) pec dec
5) lat pulldown
6) lower pulley
7) leg curl
8) abs cruncher
9) bench press
10) chest press
11) machine for back(dunno de name)

can anyone sugest me a workout program using this machine and dumbell? i'm prepare to workout 5 times per week. cardio 20 minutes after weight training. my goal is to loose weight. cheers mate.