Getting in shape

[deltabox]

White rice is bad due sugar. Change brown rice

actually all white coloured food are bad, white bread, bao etc as well. change to those brownish whole meal bread..

[steadybo]

white fish is good

[GarytheSnail]

I see this guy in gym everytime, always eating brown nice and steam chicken breast meat. I really cannot imagine eating that all the time!

[jianAP]

to get in shape, you need be very disciple and most important determination.. haha just like how you aim to find a good watch!

I slim down from 83kg to 70kg but thats depend what your intention.

Running 40min (estimate 4.5k at least) for 3 times a week with good diet for dinner (e.g fish or just fruits) will get you lean in 3months - 6months time.

Good luck guys out there!

[Soon.GR]

Hey guys,

Opened this one to talk about getting in shape. Any queries, feel free to post. I will answer to my best knowledge.

Let me do an intro...

I'm Andy. Very short, small sized guy. Before building up a decent physique, (social)life was kinda pathetic. Asked 10 girls out, 9 will say no. The one who said yes, will look like monster or teletubby.

Too bored and no dates during Poly(after NS), started walking into gym since it doesn't need any dates. Started seeing good results, went more often. From once every other week, eventually trained 5 times a week. Took part in bodybuilding contests, had great fun.

Life has changed since stepping into gym almost 10yrs back.

Most importantly, confidence was boosted, spirit lifted, body feels strong and young. I love it.

I want to share this goodness with people. That's what keeps me going in this job. Not many can tahan a job that requires long hours and no guaranteed income.

Since we're mostly MEN here, I hope you guys take good care of your bodies. You take care of your body, it will give you lots of happiness that money can't buy.

good job bro. health is wealth

[Alex lim]

For me I find running long distances helps me stay in Shape

[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!

[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.

[mr.han]

Jogging ia hard on the knee try cycling

[lave77]

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

[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.

[lioncanfly]

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

[mountain biker]

agree... spot on

[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??

[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.