Getting in shape

[Police0618]

To lose weight, you need to watch your diet and exercise regularly. I run 5km at least 5 days a week and I have lost 5 kg since I started in Apr 2014.

[milodinosaur]

Agree with the guy above... on top of cardio, you need to watch your diet to lose weight. Avoiding foods with high sodium, fat or sugar helps alot. It may be difficult at first but your body adapts fast. I used to drink coffee with 2 spoonfuls of sugar, sometimes even more. Two years ago I decided to drop all sugar and salt, drank my coffee kosong. It was really painful at first but now I never drink my coffee with sugar and i can actually taste the sugar if someone were to put sugar inside.

About exercise, it's the intensity that matters. I do high intensity sports like mountain biking and interval run training. I highly recommend getting a HRM to monitor your heart rate while you push hard. Many times people think they are working hard but they are actually working too hard.

[Rainer]

Hmm.. don't mean to dampen your spirits but 2.4-3km runs do little to burn off calories, and can at most warm up the body. I'm close to 40 years old, and running 10km-14km once every 2 days. Lost 10kg over the last year when I started the running regime, clocking 6km-8km every 2 days. The weight loss plateaued eventually, seems like my muscles are so used to long distance running that no fat burn occurs even if I do 12km religiously. Started some kickboxing and circuit workouts in conjunction with long distance runs recently, think it did help to shed off a bit of weight now.

But importantly, it's a very simple formula

For weight loss, output > input.

I did find one of the ways to induce the body to lose weight is by having:

1. 1 full bowl of Boiled Brocolli + Carrot for breakfast (yes, it tastes like shi*)
2. Fish Soup (any type) without rice/noodles/vermicilli/mee sua for lunch
3. Normal dinner dishes with 2 tablespoon of rice

I noticed that by not loading up on carbs in the morning, it made me less hungry by lunchtime. Seems like carbs is like heroin to my body. If I take carbs early in the morning, I'll suffer hunger pangs by 11am and tend to overeat.

[andrew_wongg@live.com]

Do y'all wear your precious tickers while doing sports? Eg swim with your deepsea

[heman]

How can I lose weight effectively? been going gym to run for 2.4-3km 3 times a week and swimming but cant seem to shake off the kilos. kinda annoying.

Losing weight is a function of exercise, diet, sleep and stress/peace in life. Without knowing much about your other three aspects, would be tough for anyone to advise well. However, few things:

1. Just cardio by itself is not effective to lose wt / get in shape
2. Need to add more / different types of exercises - push ups, pull ups, crunches to name a few for the beginners
3. Remove fat and sweets from your diet for two weeks. Altogether. That's when the body will start digging into the fat reserves and you'll start seeing the difference
4. Sleep at regular hours (and for 7-8 hours / whatever you think your body needs!)

[Khun^Danai]

How can I lose weight effectively? been going gym to run for 2.4-3km 3 times a week and swimming but cant seem to shake off the kilos. kinda annoying.

Increase your cardio session by 10 mins per session and see how it works out for you.

[bladers1]

How can I lose weight effectively? been going gym to run for 2.4-3km 3 times a week and swimming but cant seem to shake off the kilos. kinda annoying.

[bladers1]

Can anyone share their diet meal plans?

Trying to lose some weight..is it true when we lose weight we lose water and not fat??

[mountain biker]

agree... spot on

[lioncanfly]

Getting into shape is 60% diet, 30% exercise, 10% miscellanous for example sleep etc.

[nobunaga83]

Jogging ia hard on the knee try cycling

Anything sports can be hard for your knees.

My advice try to build up your knee strength, like doing some legs knee exercise using the gym machine.
Go easy on and start with light weights, it may take some time.
Also another way walk in the swimming pool, as it may build your tight and knee strength better.


My past experience I dislocation my left knee cum ACL and MCL ligament Tear grade 3. Now I'm a with metal plate in my knee.

Now still going stronger than before and still gym 6 days a week and soccer every weekend.

I always at Fitness First Fusionpolis and West Gate.

Hope its helps.

[lave77]

I second that - cycling. I think the best is spinning. But too bad can only do it at the gym...

[mr.han]

Jogging ia hard on the knee try cycling

[theophilus_87]

Diet does 80% of the job actually. try calculating your base metabolic rate. that will help to make sure your input does not exceed your output.

[Ramesh Retnam]

Spot on bro.
I feel look gd,You feel gd.
But the gym requires dedication and sacrifices.
Not everyone has the will.
A decade?Kudos to you.
I have been on and off weights.
So long to gain and fast to lose;p
Back to gym this week!