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?

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.

Please elaborate.

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