Hi!
I'm just a newbie in these forum where i would like to express my main concern of weight lose. I've tried ways of like control, fasting, slimming pills, herbalife and others supplements. But i just can't get rid of it. Have been putting on weight since i was 17 and now im coming to 28. My height is 1.71 and weight at 105kg. BMI>>25. I'm consider obese and i really need to lose all the baggage that i've been carrying for the past years. My weight was like yo yo. My main concern to get rid of my asthma and spine pain. I've just have enough off all this suffering and willing to restart all over again and to make sure i do really2 get rid of it. I used to weight at 66kg and ballooned up till now.
I had enought of family members bugging me to lose that weight and my brother to start teasing me Hey Fatsoo..!! Arghh... Enough Mann!! My brother is getting married end of Oct and from now i really want to lose that weight to be the new girl by then. Yeah!!! Come on!! Give me some supports and all the advice you had on your side. I would love to hear all that. If anyone would like pm me, please email me at seribayu@hotmail.com. Give me all the feedbacks that you have gone through or heard from ppls surrounding you and give me a good advice what to do, what to eat and the opposite. I will set my goal from now. I do really hope the administrator will give me their support for me to achieve my new goals of 2009. Thank you
SINGAPORE EXPATS FORUM
Singapore Expat Forum and Message Board for Expats in Singapore & Expatriates Relocating to Singapore
I would like to lose 30-35kg by end of Oct'09
losing weight
It's all about what you eat, luckily I work out with a lot of body builders and fitness experts and myself is a athlete also. Use this
1. Forget all the stuff you read in the magazines.. it's usually wrong and it'll only confuse you.
2. Cutting, like bulking, is simple mathematics.. calories below maintenance = fat loss.
2b. A GOOD CUTTING PROGRAM WILL TAKE AT LEAST 8 WEEKS, MORE IF YOU'RE FATTER. THIS WILL ENSURE THAT YOU WILL RETAIN AS MUCH MASS AS POSSIBLE AND NOT END UP LOOKING LIKE A SKINNY RUNT.
ANY OF YOU NEWBIES THAT THINK CUTTING IS EASY. WAKE UP. BULKING UP IS THE EASY PART.
2c. A CUTTING CYCLE SHOULD LAST NO LONGER THAN 12-16 WEEKS (if you're really fat).. ANYTHING MORE IS TOO MUCH STRESS ON THE BODY.
IT'S BETTER TO UP YOUR CALS GRADUALLY BACK UP TO MAINTENANCE FOR ABOUT A MONTH, TO REPLENISH YOUR BODY, BEFORE ATTEMPTING ANOTHER CUTTING CYCLE.
3. Cardio is overrated.
The only use for cardio for cutting purposes is to insure a negative calorie balance. However, too much cardio eats up all your muscle.
4. NEVER GO BELOW 1600 calories.
That's what cardio is for. Start at your baseline, then progressive cut 200 calories each week til you hit somewhere close to 1600. Once in that 1600 range you start to add cardio.
5. Long, steady-state cardio is bs.
No cardio session should last more than 20 minutes. High intensity cardio of at least 10 but not more than 20 minutes is the key. (by intense I mean, wind sprint level effort). Start at 2 - 3 sessions per week, and continue to add as needed.
6. Low-carb diets are b.s., unless you are on the juice (specifically the cutting drugs) .
They leave you flat, and your workouts/strength will suffer... The carbs to avoid like the plague are the starchy carbs like pasta, white rice, and potatoes
7. Most of your carbs should come from fat free dairy, green vegetables and moderate portions of brown rice and potatoes. Only green veggie carbs after 8PM.
8. Suggested macro nutrient ratios:
Carbs: 1-1.2g / # body weight
Protein: 2g./ # body weight
Fat : as little as possible, take one tablespoon of flaxseed oil with protein and no carbs before bed.
most of your daily carbs should come in the three hour window following your weight workout. (see GUIDE TO BULKING for more info)
9. Supplementation
Vitamin C, B, E, CLA, herbal fat burner, creatine, and glutamine (although optional)
10. About training: YOU TRAIN EXACTLY THE SAME AS IF YOU WERE BULKING.
I.E. CONTINUE TO LIFT HEAVY, this stimulation will keep the muscles overloaded and will retain as much mass as possible while the negative calorie balance takes off the fat. Also, it will keep the muscles hard and full..
11. higher reps while cutting is absolute garbage.
The people that advocate that are the jokers in the magazines who are all juiced, so what they do or don't do is irrelevant, the amount of drugs they are on insures success either way.
For the natural lifter, it's a one way ticket to losing big time mass....
To recap: cutting is negative calorie balance while continuing to lift heavy to keep as much of the mass you have on you.
good luck,
1. Forget all the stuff you read in the magazines.. it's usually wrong and it'll only confuse you.
2. Cutting, like bulking, is simple mathematics.. calories below maintenance = fat loss.
2b. A GOOD CUTTING PROGRAM WILL TAKE AT LEAST 8 WEEKS, MORE IF YOU'RE FATTER. THIS WILL ENSURE THAT YOU WILL RETAIN AS MUCH MASS AS POSSIBLE AND NOT END UP LOOKING LIKE A SKINNY RUNT.
ANY OF YOU NEWBIES THAT THINK CUTTING IS EASY. WAKE UP. BULKING UP IS THE EASY PART.
2c. A CUTTING CYCLE SHOULD LAST NO LONGER THAN 12-16 WEEKS (if you're really fat).. ANYTHING MORE IS TOO MUCH STRESS ON THE BODY.
IT'S BETTER TO UP YOUR CALS GRADUALLY BACK UP TO MAINTENANCE FOR ABOUT A MONTH, TO REPLENISH YOUR BODY, BEFORE ATTEMPTING ANOTHER CUTTING CYCLE.
3. Cardio is overrated.
The only use for cardio for cutting purposes is to insure a negative calorie balance. However, too much cardio eats up all your muscle.
4. NEVER GO BELOW 1600 calories.
That's what cardio is for. Start at your baseline, then progressive cut 200 calories each week til you hit somewhere close to 1600. Once in that 1600 range you start to add cardio.
5. Long, steady-state cardio is bs.
No cardio session should last more than 20 minutes. High intensity cardio of at least 10 but not more than 20 minutes is the key. (by intense I mean, wind sprint level effort). Start at 2 - 3 sessions per week, and continue to add as needed.
6. Low-carb diets are b.s., unless you are on the juice (specifically the cutting drugs) .
They leave you flat, and your workouts/strength will suffer... The carbs to avoid like the plague are the starchy carbs like pasta, white rice, and potatoes
7. Most of your carbs should come from fat free dairy, green vegetables and moderate portions of brown rice and potatoes. Only green veggie carbs after 8PM.
8. Suggested macro nutrient ratios:
Carbs: 1-1.2g / # body weight
Protein: 2g./ # body weight
Fat : as little as possible, take one tablespoon of flaxseed oil with protein and no carbs before bed.
most of your daily carbs should come in the three hour window following your weight workout. (see GUIDE TO BULKING for more info)
9. Supplementation
Vitamin C, B, E, CLA, herbal fat burner, creatine, and glutamine (although optional)
10. About training: YOU TRAIN EXACTLY THE SAME AS IF YOU WERE BULKING.
I.E. CONTINUE TO LIFT HEAVY, this stimulation will keep the muscles overloaded and will retain as much mass as possible while the negative calorie balance takes off the fat. Also, it will keep the muscles hard and full..
11. higher reps while cutting is absolute garbage.
The people that advocate that are the jokers in the magazines who are all juiced, so what they do or don't do is irrelevant, the amount of drugs they are on insures success either way.
For the natural lifter, it's a one way ticket to losing big time mass....
To recap: cutting is negative calorie balance while continuing to lift heavy to keep as much of the mass you have on you.
good luck,
-
sundaymorningstaple
- Moderator
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- Posts: 40013
- Joined: Thu, 11 Nov 2004 1:26 pm
- Location: Retired on the Little Red Dot
jsrfomw,
Apparently while you may be able to life weights, your reading comprehension isn't to good. The poster is obese. Not slightly overweight. You are giving out ill advised advice. Are you a doctor? Is what you are profession monitored by a doctor? Or is this cobbled together BS that your read out of a fitness magazine. A person who is obese is not looking to "CUT" themselves. They are looking to lose a lot of weight in a short amount of time. The longer it takes someone to lose weight, the less chance that they have at succeeding. That's why none here seem to be successful. They all want easy-peasy take a pill, I don't want to do anything, to lose weight. I want it all gone when I wake up in the morning.
What your are espousing is downright dangerous and I ought to delete your posts, instead I'll give you the chance to back-pedal a little bit. No heavy duty exercise program, diet or any other method of "major" weight loss should be started or for that matter maintained without the oversight of a trained physician during the whole process. (not trainer - they're not worth the powder it would take to blow them up, generally speaking). Reading comprehension? The posters are interested in rapid weight loss, not a physical fitness regime that would floor a buffalo. They aren't interested in six-pack abs for the most part, but just trying to get into a pair of normal sized slacks. See the posts for what they are asking for, NOT what you are trying to sell. That's the fastest way to get bounced outta here.
You are doing what so many of the "I'm trying to advertise but do it sneakily so the mods don't get wise" types of physical fitness trainers who find this site. Well, you've already been spotted on your first post and we are just waiting.
Apparently while you may be able to life weights, your reading comprehension isn't to good. The poster is obese. Not slightly overweight. You are giving out ill advised advice. Are you a doctor? Is what you are profession monitored by a doctor? Or is this cobbled together BS that your read out of a fitness magazine. A person who is obese is not looking to "CUT" themselves. They are looking to lose a lot of weight in a short amount of time. The longer it takes someone to lose weight, the less chance that they have at succeeding. That's why none here seem to be successful. They all want easy-peasy take a pill, I don't want to do anything, to lose weight. I want it all gone when I wake up in the morning.
What your are espousing is downright dangerous and I ought to delete your posts, instead I'll give you the chance to back-pedal a little bit. No heavy duty exercise program, diet or any other method of "major" weight loss should be started or for that matter maintained without the oversight of a trained physician during the whole process. (not trainer - they're not worth the powder it would take to blow them up, generally speaking). Reading comprehension? The posters are interested in rapid weight loss, not a physical fitness regime that would floor a buffalo. They aren't interested in six-pack abs for the most part, but just trying to get into a pair of normal sized slacks. See the posts for what they are asking for, NOT what you are trying to sell. That's the fastest way to get bounced outta here.
You are doing what so many of the "I'm trying to advertise but do it sneakily so the mods don't get wise" types of physical fitness trainers who find this site. Well, you've already been spotted on your first post and we are just waiting.
SOME PEOPLE TRY TO TURN BACK THEIR ODOMETERS. NOT ME. I WANT PEOPLE TO KNOW WHY I LOOK THIS WAY. I'VE TRAVELED A LONG WAY, AND SOME OF THE ROADS WEREN'T PAVED. ~ Will Rogers
Actually i think physicians have little clue about nutrition and exercise and what works best but i seldom come across good trainers who know their stuff, which leaves a bad after taste in many people's mouth.
There will always be good and bad trainers like any profession, so relax sms
Anyway i've posted this somewhere in a female forum, so i'll post it here -
You should educate yourself on food choices and make a small tangible lifestyle change first.
Weight on the scale accounts for nothing, because the it can be water, glycogen, muscles, ligaments etc..
Tangible change would be your dress/pants size and waist line, the fact that matters - bodyfat and body composition.
It is a bad habit to starve yourself because you'd get a rebound which will affect you two times worst.
if you starved your body by cutting your calories drastically. You could just lose water and glycogen rapidly and lose your muscle mass then gain more fat - Your metabolism drops like a brick and your usual portions that you eat will be half utilized for energy and be stored as fats.
Of course a drastic 180 degree turn is not possible so here is some suggestions -
First of all cut out simple sugars, processed carbs - these are empty calories you need not have in your diet. They only serve to make you pre-diabetic, and cause your store a lot more fat than usual.
No white bread/noodles/pastry/sweeten drinks/white rice.
Replace all those with complex carbohydrate - best way to learn about it is via this site - http://www.the-gi-diet.org/lowgifoods/ always strive to look for low GI food.
have more frequent meals, for starters reduce your portion size by half and spread it over 2 meals within the span of 3 hours.
e.g - breakfast at 7 am, snack at 10 am. Lunch at 12 pm, snack at 2pm, etc..
This will also serve to control your blood sugar spike and the fat storing hormone - insulin.
Remember the golden rule, if you have a high carb meal, then your fat intake within the same meal must be low - the opposite is true also, high fat low carb.
E.g of a high carb high fat meal - Charsiew/Roasted pork with white rice.
2nd incorporate resistance exercises to stimulate muscles to increase your metabolic demands. Muscles are your friend, they are expensive maintain in a good way because it demands energy for upkeep - the upkeep will come from food and your body.
For your case, the asthma is tricky but that doesn't mean you should be defeated by it and wait for things to get better, start slow and always have your inhaler with you at all times. Slow pace walks will be great to "test water", and slowly up the pace to brisk walking to see how you feel.
When you're ready with your physical capacity, then hit the gyms and start working out, still bear in mind - inhaler and start slow.
Remember its a lifestyle not a race, think tortoise and the hare.
Slow and steady will always win the race, just have to have patience and discipline.
Cover your big 3 and your set - Diet/Sleep/Exercise.
Don't give up, and always find ways to work around a problem rather than give in to it - theres a will theres a way.
There will always be good and bad trainers like any profession, so relax sms
Anyway i've posted this somewhere in a female forum, so i'll post it here -
You should educate yourself on food choices and make a small tangible lifestyle change first.
Weight on the scale accounts for nothing, because the it can be water, glycogen, muscles, ligaments etc..
Tangible change would be your dress/pants size and waist line, the fact that matters - bodyfat and body composition.
It is a bad habit to starve yourself because you'd get a rebound which will affect you two times worst.
if you starved your body by cutting your calories drastically. You could just lose water and glycogen rapidly and lose your muscle mass then gain more fat - Your metabolism drops like a brick and your usual portions that you eat will be half utilized for energy and be stored as fats.
Of course a drastic 180 degree turn is not possible so here is some suggestions -
First of all cut out simple sugars, processed carbs - these are empty calories you need not have in your diet. They only serve to make you pre-diabetic, and cause your store a lot more fat than usual.
No white bread/noodles/pastry/sweeten drinks/white rice.
Replace all those with complex carbohydrate - best way to learn about it is via this site - http://www.the-gi-diet.org/lowgifoods/ always strive to look for low GI food.
have more frequent meals, for starters reduce your portion size by half and spread it over 2 meals within the span of 3 hours.
e.g - breakfast at 7 am, snack at 10 am. Lunch at 12 pm, snack at 2pm, etc..
This will also serve to control your blood sugar spike and the fat storing hormone - insulin.
Remember the golden rule, if you have a high carb meal, then your fat intake within the same meal must be low - the opposite is true also, high fat low carb.
E.g of a high carb high fat meal - Charsiew/Roasted pork with white rice.
2nd incorporate resistance exercises to stimulate muscles to increase your metabolic demands. Muscles are your friend, they are expensive maintain in a good way because it demands energy for upkeep - the upkeep will come from food and your body.
For your case, the asthma is tricky but that doesn't mean you should be defeated by it and wait for things to get better, start slow and always have your inhaler with you at all times. Slow pace walks will be great to "test water", and slowly up the pace to brisk walking to see how you feel.
When you're ready with your physical capacity, then hit the gyms and start working out, still bear in mind - inhaler and start slow.
Remember its a lifestyle not a race, think tortoise and the hare.
Slow and steady will always win the race, just have to have patience and discipline.
Cover your big 3 and your set - Diet/Sleep/Exercise.
Don't give up, and always find ways to work around a problem rather than give in to it - theres a will theres a way.
http://bodyblitz.sg - A new era of fitness.
-
sundaymorningstaple
- Moderator
![Moderator]( "Moderator")
- Posts: 40013
- Joined: Thu, 11 Nov 2004 1:26 pm
- Location: Retired on the Little Red Dot
Basically you are espousing the main thrust of the program I went through, with the exception that mine was designed to get me there in the fastest possible time while maintain good health and not over-taxing my body's waste removal systems (liver & Kidneys). You need a doctor to monitor your bloods and other vitals, it's not necessary for them to be nutritionists, but of course that would help.
My whole premise is that if one is only slightly overweight that I am in full agreement with what you espouse. Modify your diet and exercise. But once you get to "Obese" or higher "Morbidly Obese" then you better get rid of the bulk first "before" you give yourself a coronary or ruin your knees or both or worse. I'm all for physical fitness. Hell, I used to lift regularly up till my late forties till I pinched a nerve in my neck from mountain biking. I'm slowly getting back into shap again now. But I'm not training for a marathon although there is another on this board who is (he finished the program in December and lost 43+kg in 5.5 months). I believe he's planning on the Triathalon next this year. The guy who referred me to the program lost 49kg in 6 months 2 weeks. (He's also an ex-semi-pro rugby player from Oz).
All I'm saying here is basically, the fitness gurus on the board must learn to reply to the posters question. I would have to suspect any trainer or "expert" dispensing advice that is not in line with what the OP is trying to achieve. Remember, your ideals are not their ideals. Therein lies the difference. They are not looking for a new religion!
Sorry about attacking trainers here but there aren't any "real" trainers around that actually look out for the "trainee's" welfare, only their pocketbooks. I'm sure there are some good ones out there, but I haven't met any yet, that's all......
My whole premise is that if one is only slightly overweight that I am in full agreement with what you espouse. Modify your diet and exercise. But once you get to "Obese" or higher "Morbidly Obese" then you better get rid of the bulk first "before" you give yourself a coronary or ruin your knees or both or worse. I'm all for physical fitness. Hell, I used to lift regularly up till my late forties till I pinched a nerve in my neck from mountain biking. I'm slowly getting back into shap again now. But I'm not training for a marathon although there is another on this board who is (he finished the program in December and lost 43+kg in 5.5 months). I believe he's planning on the Triathalon next this year. The guy who referred me to the program lost 49kg in 6 months 2 weeks. (He's also an ex-semi-pro rugby player from Oz).
All I'm saying here is basically, the fitness gurus on the board must learn to reply to the posters question. I would have to suspect any trainer or "expert" dispensing advice that is not in line with what the OP is trying to achieve. Remember, your ideals are not their ideals. Therein lies the difference. They are not looking for a new religion!
Sorry about attacking trainers here but there aren't any "real" trainers around that actually look out for the "trainee's" welfare, only their pocketbooks. I'm sure there are some good ones out there, but I haven't met any yet, that's all......
SOME PEOPLE TRY TO TURN BACK THEIR ODOMETERS. NOT ME. I WANT PEOPLE TO KNOW WHY I LOOK THIS WAY. I'VE TRAVELED A LONG WAY, AND SOME OF THE ROADS WEREN'T PAVED. ~ Will Rogers
losing weight
Sorry no mean to offend you moderater, but I followed this program and I lost 30 kg in about 3 month's not only that by also following this program I gained about 25 kg of muscle. Now I only have 6% body fat and prepare for a bodybuilding competition. English is not my mother language but that guide I posted is what my friend use and he is asia's champion in body building 
25kg if muscles in 3 months, either you have really good drugs or genetics.
bodybuilding is a sport by itself, takes dedication and a iron mind. General fitness population, would be happy if they can lose their gut more than symmetry and leanness.
bodybuilding is a sport by itself, takes dedication and a iron mind. General fitness population, would be happy if they can lose their gut more than symmetry and leanness.
http://bodyblitz.sg - A new era of fitness.
-
sundaymorningstaple
- Moderator
![Moderator]( "Moderator")
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- Joined: Thu, 11 Nov 2004 1:26 pm
- Location: Retired on the Little Red Dot
Thank you for all the reply that i've received. It's been so nice of you in giving advice in your own way and i do appreciate all that info given. True enough, i'm trying to lose a rapid weight loss which will really benefits my health and thats my main concern. There is a lot of program going on here and there and i really need to go down and work it out. Pls, do update me if you do have anything good(",)
http://www.singaporeexpats.com/forum/ftopic56241.html
You can read the gymrats thread for more information.
You can read the gymrats thread for more information.
http://bodyblitz.sg - A new era of fitness.
-
goodearth100
- Member
![Member]( "Member")
- Posts: 20
- Joined: Wed, 30 Jul 2008 9:44 am
I think those are emotional weights that you are carrying with you. Weight is always a metaphor for something much deeper. It is never about the food, as Oprah would tell you. I will tell you the same thing. I used to be 35kgs over weight. And I thought I was unhappy because I was fat and all my problems will go away once I am slim. Neither did I know my depression manifested out as fats all around my body. Once I have my emotional problems solved, my weight started to come off. So may be you would like to take a closer look at your inner-self? To see whether you have unresolved emotional issues that you have been suppressing? Just a thought.
Thats an interesting thought.
How did you manage to solve this emotional issue and how did the weight come off from there?
How did you manage to solve this emotional issue and how did the weight come off from there?
http://bodyblitz.sg - A new era of fitness.
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