if dun wan exercise eat less and no carb and sugar.....do intermittent fasting at least 12h per day....say eat 8pm and tomorrow can only eat start at 9am.
This post has been edited by tataunama: Dec 24 2022, 07:12 AM
Just wonder, can u guys mention a few most effective one... Recent body check, my body fat is close to 28% for a male, age 35. Lack of Muscle. Fatty liver too
28% total body fat isn't that bad, but yea can still improve to reduce to below 23-20%. This going to be closely related to your dietary habit.
Lack of muscle means you are not putting weight or resistance exercise as part of your habit. There are pharmacological shortcuts and some devices that can help, but the most economical is to start with Tabata.
Fatty liver means your body starts to compound the excess cholesterol for quite some time, and it deposits all in the liver. Sooner or later your liver going to start hardening and potentially can cause liver failure due to cirrhosis.
Btw I am medical Dr that specializing with weight loss via pharmacological approach and lifestyle modification, so this is all my shit.
Make sure you reduce sugar intake to prevent your liver from being fatty. Take mineral supplements like iron that aids the liver in producing red blood cells. Make sure you exercise minimum 30 minutes a day be it brisk walking or QiGong and drink at least 8 cups of water a day to stay healthy. Should you require a nutrition advice whatsapp me at 012 9688 792.
if you ask me, and if given the condition that i only can do ONE exercise in my whole life, it would be barbell back squats, the king of all exercises.
If two, then add in barbell bench press, just the basic flat bench, no fancy mancy incline la decline la close grip la bla bla
If three, then most definitely the conventional deadlift.
If four, throw in pull-up, and slowly graduate to weighted pullups.
If five, running, but nothing more then 5km.
Fitness is a lifestyle, not a seasonal hobby, so keep it simple, basic, easily repeatable. Stop believing those tiktok/youtube exercises which is obviously created for views only, thats their job - to get more views.
The most effective exercise is the 1 you enjoy doing most.
To build muscle, you need to lift some weights. To lose fat, you need to meet calorie deficit, decrease your calories in, increase your calories out aka your overall physical activity level.
For us to give you a better suggestion, you need to tell us more about yourself, your lifestyle, how much time can you commit for physical activity, what you eat on a general basis.
But best, is to consult a professional to give you a tailored advise. Rather than listening to people here tell you to walk 3 hours a day, eat once a day.
There is no short cut when it comes to reducing body fat. Plan your diet and nutrition needs, try to incorporate weight lifting with cardio, get enough rest. Repeat and maintain. Gambateh!