Goal:
+ To get rid of fat.
+ Target weight around 60kg ~ 65kg
+ Build strength and lean muscle .sedap sedap dengan badan la..not to bulky.
+ Target to achieve goal in before 1 jan 2009


Diet:
+ Will change my eating habit..no more fastfood, goreng2.
+ Eat 5~6 Time daily with a proper diet plan.


Resistance Training:
+ Work out will update later
+ 3 times a week:
Monday: chest, triceps and abs
Wednesday: back, biceps and calves
Friday: legs, shoulders and abs


HIIT Training:
+ 3 Times a week during non work out day
+ The 'Lose Belly Fat Fast' Interval Routine (8 weeks program)


my current state:

Weight: 83kg


Need advise and help from experience and successful members here

This post has been edited by apengfx-: Jul 29 2010, 08:59 PM

You can do it......
You should do cardio such as jogging or cycle 1st.....
and also control your diet

you mean, for the start, i dont need to work out in gym?

In gym have jogging machines, cycling machines and so on

Whoa, you do need quite a bit of work. =)

Why not check Mark Rippetoe's workout, or a derivation of it -- Stronglift 5x5:
http://www.bodybuilding.com/fun/wotw52.htm
http://forum.bodybuilding.com/showthread.php?t=712752

http://stronglifts.com/stronglifts-5x5-beg...aining-program/

Build some lean muscles and they shall help burn away the fats. After the workout, do some cardio lah: HIIT training (1 minute sprint - 1min slow - 1min sprint - 1 min slow - repeat 10-15 minutes.
Well, that's my n00bie suggestion. Hope it helps kick start your search for your own routine.

Save the cardio for after the weights, its not productive if you do it before

thank you for the advise

thank you for the link.

should i do the cardion (HIIT) after the work out? or i can be done on non work out day,

i'm palning to do work out 3 times a week and do some jog/cycle/swimming 3 times a week also on none work out day.

which is more effective?

thank you guys

No cardio also can, you should control your diet really well. Ease up on the calories. Makes sure the weights are intense. Good Luck!

I would suggest HIIT cardio on a separate workout day.

HIIT cardio can vary, you dont have to stick to a particular timing

I did HIIT Cardio it WAS REALLY EFFECTIVE.

I did about 20 sec sprint then walk for 30 sec then sprint 20 sec and walk for 30secs.

Just sprint to a reasonable timing. and don't sprint like you're in an olmpic dash or something. Just becareful lah. haha.

but for me it was comfortable. How long did it take? 15mins. and I was sweating like no tomorrow


I did HIIT as well as really watch my rice portion...what i eat.. results were good i guess...well for me at least.

thanks for the advise metalfreak.

i will do it on non working day.

going to gym now to enrol..eheheh



This post has been edited by apengfx-: May 29 2008, 06:51 PM

today workout
-----------------

1st time at gym, dont know what to do, the person who incharge of the gym ask me to cycle for 15 minute (this is cardio right?).

then try everything, dont know what the name of the excercise. ..just try and try everything.hehhe

tonight i will try come up with exercise routine and time table for my journey.

penat gak main gym

shanecross, you mean control diet is control eating right?

let me tell you, today i went to the gym in my hometown.
i met my friend before, he's fat before.....about 6 months back.
and today i met him, still fat, no changes at all.

i saw him workout, all he did was cardio in the treadmill, sit ups with that exercise ball, and chit-chatting with awekz

no weights at all....

so you choose

Chow

maybe he not taking care about his food intake ..i think so la

Control diet means control what you eat, when you eat, & how often you eat.

Normally, weight lifting first before cardio lah... don't want to pancit before lifting.

I think you can start with the Rippetoe/Stronglift 5x5 + HIIT for now. Print this programme and ask your trainer what he thinks. Perhaps he can show you how to squat and deadlift with the right form too. Sometimes, personal trainer's prescription (those in nice-nice gyms) tend to be too mild for visible improvements.

okay. I start my routine next week coz this week got to travel to sarawak.

here my plan for monday 2 June 2008 after googling around on what should i do in gym.

Crunches 3x 15 (Set X Reps)

Cable Pushdowns 3 x 12 (Set X Reps)

Overhead Extensions 2 x 12 (Set X Reps)

Dumbbell Bench Press 3 x 12 (Set X Reps)

Incline Bench Press 2 x 12 (Set X Reps)

Decline Bench Press 2 x 12 (Set X Reps)


the question is, what weight (in kg) should i use for the dumble and bench press?

c&c on the routine is very very welcome

This post has been edited by apengfx-: May 30 2008, 12:26 AM

i read article about healty diet for fat loss

i will start follow the tips and what to eat and what to avoid.

do i need to use fat burn pill? i search and read about lipo 6..intresting

Err... this is only 1 part of your whole programme right? 5 of the exercises you listed works the triceps, 3 works the chest.
Besides the bench presses, the rest doesn't sound very fat burning to me . But if you could justify the reasons to do it, then you should go ahead.
Don't be n00bie like me (started with something pretty heavy... baru a short period -- now susah to keep adding weight & form also cacat ). Use something managable/light then keep adding weight the following sessions.

Lipo6? Ask reyzai and see. He's selling them.

Good luck with your workout, m8! Hope you'll see improvements soon.

i try to follow some guide at bodybuilding.com, diffrent part on diff day. so, my work out :

monday: chest, triceps and abs
wednesday: back, biceps and calves
friday: legs, shoulders and abs

what is the recommended weight for me to start, i want to getrid of the fat and build up strength and muscle, not to big muscle....target to have muscle like will smith in I'm Legend

starting weight to lift is different for every individual, gotta do according to what your capable of. Obviously dont use a weight thats so heavy it compromizes your form, start out light then if you can easily lift it with good form, increase the weight As for getting big muscles from the weights, you dont have to worry 'bout that.... takes a long time to get there, just lift way, you shouldnt be worried about that