Hello guys…

My name is Aida and my goal of doing dis journal is to shed off 10kgs in 6mths time… Here is my current body status:-

As at 18th November 2008:-
Height:- 168cm
Weight:- 94kg
Body fat:- 48%
BMR:- 1496kCal
BMI:- 33.1


My 1st Goal:-
Weight:- 84kg
To lose:- 10kgs
Body fat:- 25%
BMI:- 29.0
Duration:- 6mths (let say on 20th May 2009 )

Background History:-

I have always been a big-sized gal, with a large bone structure. Never experienced being thin but during my schooling days, (secondary), I am an active gal with 70kg, fitter and with a good stamina level. This is thanks to my hard taekwondo training sessions and my participation in sports like netball, handball, badminton and bowling.

Present:-

At present, I’ve just signed up to become a member of FF, whereby I am determined to lose some fats and to tone up my body as well as increase back my stamina level. I will go to gym at least 3 times a week. On Fridays, I would normally do swimming or I would be bowling.

I appreciate all the advice, tips, and comments given by all. I am determined to lose the fats. As mentioned by my dad, it’s like having an adult-sized-goat on me… Do hoped I could achieve it this time as I know weight lose can be difficult and time consuming. I would love to be able to feel good and look good in my years to come...

This post has been edited by aida^146: Nov 25 2008, 11:11 AM

Do post your meals also ok. Good luck for you on losing fat.

Thanx a lot... I will need it...

Okies... As for now, here's wat i've consumed...

Morning
~0830~
1 mug of Coffee
5 pieces of Hup Seng crackers

~1000~
1 mug of plain water

Lunch
~1230~
1 chinese bowl of white rice
2 types of veggie (spinach in water + eggplant in sambal)
Some sambal anchovies + "tempe" (made from soy bean)
1 glass of plain water

10kg within 6 months is healthy

It's refreshing to see that instead of "10kg within 2 weeks" that I've been seeing these days

hahaha... I do know that extreme weight loss in short periods is not good for the body... so, dat's y I am aiming for 6mths instead... do hope it can be put into reality...

so, in case u have any tips to share, do tell ya...

This post has been edited by aida^146: Nov 19 2008, 04:29 PM

In case you have too much time to spare

http://forum.lowyat.net/topic/387980

Thanx dear... will look into dat soon...

may i know if u have huge appetite?


Chow

hm... sumtimes I think... whenever i'm not eating or when i skip my meal, i tend to take large portions of food for the next meal.... hihihi... dis, i have to overcome, and now i try not to skip any meals...

This post has been edited by aida^146: Nov 19 2008, 04:57 PM

Hi there, all the best in achieving your goals =) Good to see you approaching this the healthy way. Just thought I'd share a few things if you don't mind.

The most important aspect of weight lost is diet. Without proper diet, your effort will be wasted. In your case, you will want to cut out carbohydrates. One problem with the Malaysian diet is that we eat too much carbohydrates, especially rice. I suggest you cut out carbohydrates completely except for the 2 hours after your workout.

Let me explain. Unless you are an athlete that goes through rigorous training every day, you won't need much carbohydrates because they will be stored as fat. That being said, if you want to consume carbohydrates you can and should consume it within 2 hours after your workout. During this time, your body's insulin is at its peak and it will digest the carbohydrates and use it as energy, rather than store it as fat.

I know this can be a very drastic move, cutting out carbohydrates. Take it slowly, don't just suddenly cut everything out, that's where a lot of people trip themselves. You have to take things one step at a time, because most people cannot just cut out something from their live.

Aside from that, instead of eating 3 big meals, you should eat frequent small meals instead. First of all figure out how many hours you are awake, let's say you wake up at 7am and go to bed at 11pm so that is 16 hours, divide that number by 3. So that means you should eat about 5 meals a day, one meal every 3 hours. In every meal, you should aim to have protein and vegetables, no carbohydrates unless you just exercised. Also, cut out all other kinds of liquids and just stick to water. Eating small meals frequently will help boost your metabolism, allowing you to reduce fat easily. Contrary to popular believe, eating less actually makes you lose less weight, because the body is smart and will start storing up more of the food you consume instead of burning it as energy because you are eating less. If you really want to know more, read up about the hormone named Leptin.

The other factor in reducing weight would be your cardio workouts. If you are new to cardio, for now steady state cardio will be the best choice (jogging or cycling for 1 hour at a steady pace). But after that, you should start doing intervals. Intervals are extremely effective in fat reduction because if done properly, it can put your body in fat burning mode even up to 24 hours after exercise! Take a look at football players, almost all of them playing at a high level are very lean simply because football is a form of interval training by itself. Do mix up your cardio, sometimes jog, sometimes cycle, sometimes on the elliptical, and don't forget the rowing machine too since you're at Fitness First, it is an incredible tool when used properly.

One thing that I'm skeptical about is your 'body strengthening', what does it involve actually?

If you have any questions whatsoever, feel free to ask.

By the way I see that you're from Kelana Jaya, so am I. Which FF do you go to?

hey there Desvaro, 1st of all, thanx for ur advice... I will try on cutting down on my rice intake... I think dat I may have no problem in doing so (well maybe sumtimes when my mom prepares dis Acar Buah) since I've done it before during my uni. years... what i've been told by my PT yesterday is dat, in order to lose weight, diet is important as it contributes 70%... So, I guess I would have to look at what I'm eating now...

As for my workouts, for the next 2 weeks, I am planning more on having cardio w/outs (steps, threadmill and rowing) and once my stamina level is up, mayb then I'll focus more on body strengthening... what i mean from dis is by doing the weight machines, to tone up the muscles.... which will be more on triceps, biceps, inner and outer thighs as well as abs...

I'm a member for FF, The Curve as it's the nearest from my office... But I can always club hop since I'm taking their passport pass package... what bout u? R u a FF member too?

I still suggest you stick to more cardio, especially interval training because it is an extremely useful tool in reducing fat. As for your weights workout, you might want to look into total body workouts, it is more suitable for you.

I go to FF in Wisma Consplant, don't have passport anymore.

For now, what I suggest is keep a food log of what you eat for the next 3 days, post it up here and we'll help you look at it and see what changes you need to make.

I have 1 tip. Taking coffee before workout is beneficial to burn more fat.

Please elaborate.

Caffeinated beverages usually contain a lot of empty calories, how is it beneficial towards losing fat?

i m sensitive in number

48% body fat at 94kg = 45.12kg

25% body fat at 84kg = 21kg

in other words, u need to lose 24kg of body fat and gain 14kg of muscle mass to achieve 25% body fat at 84 kg.

it needs a lot determination

all u need is determination. I was 90++ once too!!! Don't Give Up!!
6 months to lose 10kg is achievable! I train in FF too!

thanx... i really do need the morale support... 2morrow shall be my w/out day and yes, i intend to do more cardio activity as u've suggested rather on trying on the weights for the time being....

here is what i had for dinner at 730pm:-

Dinner

~1930~
1/2 cup of chinese bowl rice (my last taste of rice for the week, since i'll be cutting away the carbs)
1 piece of chicken (the size of a nugget)
1 small bowl of raw cabbage
1 serving of vegetable (kangkung)
1 small serving of anchovies in sambal
1 glass of plain water

yup, u got that rite... huhuhu.... i have to shed of at least 24kg and i have to do it in 6mths time

thanx Sp00kY, I really have to dis time!! most of my relatives are always saying that i look "big" and "when will u be smaller like the rest of ur siblings" kinda statements... so, I'm determined to show them that I can do it! Which FF do u normally train?

I was hoping that ts would start reseaching on her own. But this is one of many article that support this:

http://www.bodybuilding.com/fun/caffeine_burns_calories.htm

Many weight loss supplements, including stuff like Lipo6 uses caffein. It can increase metabolism. If u don't want to take coffee, u can also get your caffein from green tea. I take black coffee (no sugar) 30 minutes before workout to increase alertness and focus.

This post has been edited by myvi5949: Nov 19 2008, 10:33 PM

i've heard about caffein increasing the metabolic rate from a nutritionist but not so sure myself how I can utilized it in my routine... thanx for the info myvi5949... I will look up more on articles on caffein effects...

U just eat chicken the size of a nugget ? Eat more protein. Protein use more energy to digest. Furthermore u need to recover your muscle cell after hard workout or exercise.