Need some advise

[stoneblackdragon]

If your strength is going up! and your weight is coming down from the cardio. it is good to continue doing! you will become leaner and stronger

 

[roylim85]

So i guess the best way to lose weight is to actually take up some weight lifting routine and also do some cardio exercises such us brisk walking / jogging as well?

Yes, cardio only approach to weight loss is just asking for trouble. Especially if its just pure endurance work.

I would just like to point out that running, jogging etc are not the only forms of cardio. Sledgehammering, body weight circuits, barbell complexes etc can all double as a cardio workout too.

Also running or low intensity endurance work do have their benefits; eg
Guest Post: Sorry, but Science Says Running is Good for You, Not Bad | Go Kaleo

Science of Running: Crossfit endurance, Tabata sprints, and why people just don’t get it

 

[roylim85]

Hi bro, so what kind of cardio exercises u have been doing and how you perform them?

wow. sorry wasnt aware that such cardio are not that effective. maybe coz I lost 4+ kg from past month of cardio activities (1 hour each, abt 3 times a week) so i tot it was it...

gonna read more of that sticky!!!
thanks for sharing!

 

[Blahhh]

I have calculated my TDEE to be 2416. So that means i need to eat lesser then 1916 calories per day. Are there some apps or programs that are able to help me check my daily calories intake?

Also those cardio machines in the gym, they always display how much calories u lost, are those info accurate?

Try the iDat app on android or iphone, it's by HPB. I like it coz it has calories of LOCAL food. Altho I don't think you should follow their "recommended" daily calories amount... I put in my stats and it recommended me to eat 1400cals to lose fat, which is too low. I lost fats fine on a 1700-1800 cals deficit

I lost 15kg just eating more carefully and doing compound liftings @ gym. So not only that I gotten slimmer, I gotten stronger as well. Couldn't lift the empty 20kg bar for benchpress when I started, now lifting close to 65kg (not impressive; but it is for me!) so win-win situation. Slow and steady win the race!

And juz ignore the numbers of the cardio machines. The only relevant number to me is the time and intensity

 

[roylim85]

I have tried the app as well. It recommended me to eat 1600cals lol.

Btw what are the things u normally eat and the exercises u do in order to lose that 15 Kg? Do u do cardio exercises as well other then just weight lifting?

Try the iDat app on android or iphone, it's by HPB. I like it coz it has calories of LOCAL food. Altho I don't think you should follow their "recommended" daily calories amount... I put in my stats and it recommended me to eat 1400cals to lose fat, which is too low. I lost fats fine on a 1700-1800 cals deficit

I lost 15kg just eating more carefully and doing compound liftings @ gym. So not only that I gotten slimmer, I gotten stronger as well. Couldn't lift the empty 20kg bar for benchpress when I started, now lifting close to 65kg (not impressive; but it is for me!) so win-win situation. Slow and steady win the race!

And juz ignore the numbers of the cardio machines. The only relevant number to me is the time and intensity

 

[jokerk]

Even when doing cardio, a good way to gauge your workout would be checking your heart rate.

If there's anything you could invest in, i'd recommend you to get a heart rate monitor watch.

I'd recommend the one with a strap around your chest. I'm currently using a Timex watch.

Anyway you've been asking a lot of questions lately(some repeated), which is good. But I hope you have actually started on a routine as well.

 

[roylim85]

For the past 2 to 3 weeks i have been doing constant brisk walking for about 3 to 4 times a week, each time lasting about 1hr. Now i weigh myself to be 105Kg, drop abt 2Kg. Am i progressing well this way?

Also i would like to know what you guys eat while on a weight lost program. I'm still not to sure as what i should be eating. Have been eating the same kind of food in most of the days.

 

[Kenshin79]

you are 105kg now, so i assume you are seriously overweight and have lotsa fats to lose.

it is not easy for anyone to ditch their current diet totally, unless you have the discipline. but general rule is, cut out the carbs, moderate fats, high protein, high fibre.

- reduce carbs by cutting down on rice, potato etc. try to eliminate wheat products such as noodles and bread of any form. no french fries. take more healthy carbs via green vegetables and organic oats

- eat more real meat such as chicken, beef, pork, fish, eggs. use healthier way to cook them via steam or grill, less on fried.

- more veges and whole fruits. read up on which fruits can help you cut fats. do not drink fruit juice alone as it is mainly sugar.

- try to eliminate sugar and processed foods. sugar and sweet drinks like coke are the number one fat and weight gainer.

for exercise, brisk walk should be your warm up. after that do, resistance exercise such as weight lifting, full body exercises such as burpees. these are the best way to lose weight and fats for anyone starting out.

when you have lost reasonable amount of weight and fats, then start on sprinting and heavy lifting.

 

[Skwisgaar]

Also i would like to know what you guys eat while on a weight lost program. I'm still not to sure as what i should be eating. Have been eating the same kind of food in most of the days.

I consume chicken breasts, chicken thighs, turkey ham, protein powder, sweet potatoes, pizza, sushi, ice cream, gluten, cookies, beef, eggs, whatever at the buffet, french fries, BK, KFC etc.

What I eat doesn't change when I'm bulking or cutting, it's how much I eat.

 

[roylim85]

Yeah i am seriously overweight, actually i was about 112kg at around July and August. That was when i started to look more into my diet, last time i could easily have 2 to 3 servings of rice and extra servings of food. Now i have usually limit myself to half a bowl of rice and no more extra servings. Also have totally cut off from drinking soft drinks. Since that have been able to shed off a few kilo's.

you are 105kg now, so i assume you are seriously overweight and have lotsa fats to lose.

it is not easy for anyone to ditch their current diet totally, unless you have the discipline. but general rule is, cut out the carbs, moderate fats, high protein, high fibre.

- reduce carbs by cutting down on rice, potato etc. try to eliminate wheat products such as noodles and bread of any form. no french fries. take more healthy carbs via green vegetables and organic oats

- eat more real meat such as chicken, beef, pork, fish, eggs. use healthier way to cook them via steam or grill, less on fried.

- more veges and whole fruits. read up on which fruits can help you cut fats. do not drink fruit juice alone as it is mainly sugar.

- try to eliminate sugar and processed foods. sugar and sweet drinks like coke are the number one fat and weight gainer.

for exercise, brisk walk should be your warm up. after that do, resistance exercise such as weight lifting, full body exercises such as burpees. these are the best way to lose weight and fats for anyone starting out.

when you have lost reasonable amount of weight and fats, then start on sprinting and heavy lifting.

 

[roylim85]

how do you guys keep the motivation to keep working out while on a weight lost or bulking up program?

 

[lee_tired_sheep]

You either want it or you dont...

 

[galapogos]

Not really motivation for many of us, because we love training. When you love something, you look forward to it, you just do it. No need motivation.

 

[derrickgyn]

how do you guys keep the motivation to keep working out while on a weight lost or bulking up program?

Align your goals with your effort.

Fat loss = liking what you see in the mirror

"Bulking" = liking the strength you exhibit in the gym

Obviously the two aren't mutually exclusive. Anyway gala is spot on. Personally I have never needed motivation to keep working out. It's normal to experience disappointment, failure, lack of results, etc etc, but you gotta keep plugging along. If needed, lower the difficulty of the workout. Take a week off. Let yourself crave the weights, crave the training once again.