for the weight watchers

to date i've lost about 2.5kg since 2 weeks ago. i guess that was when i really started watching what i ate and trained a little bit harder. for those of you keen on knowing how, i can share a few pointers.

firstly, watch what you eat. cut down on oily food like chicken drumlets deep fired in batter (wow), too much read meat, chicken skin (every body's favourite when it comes to KFC), and probably avoid fast food too. focus on eating greens (avoid frying vegetables in too much oil), white meat (fishes and chickens are good) and a suitable amount of carbohydrates from bread and rice. generally i'd stay stay off rice (or eat less of it) and substitute it with bread. note that if you caloric expenditure per day of training is around about 3000cal, you may try consuming lesser calories per day.

here's a site that gives you a rough gauge of how to calculate daily caloric intake:
http://www.hpathy.com/healthtools/calories-need.asp

next, up your caloric expenditure. eating less does help your body to not store excess calories that are unused into fats over time. however, do train hard and smart. for me, i'd go with HIIT, high intensity interval trainings. one way of doing this is that you could sprint or run at 80%-90% max effort for about 5 minutes, and then jog at 30%-40% max effort for the same period of time. depending on your threshold and tolerance, you may adjust it to suit your threshold. in conjunction with that, regular visits to the gym would also help. for general workout, go for about 60% of 1 repetition max with about 10-12 repetitions. 1 rep max means that the maximum mass you could do with perfect form, but only for just one repetition. for bigger muscles, go for lower reps with 80%-85% 1 rep max.

lastly, the most important key to losing weight and sculpting that perfect body is discipline. sure, at times you are just plain lazy. you'd tell yourself that you would maybe go for a 10km run instead of a 5km interval training. and you may also say that there's another day to train since i'm rather tired today. and you may say that "oh i didn't eat much yesterday, so i'd reward myself with a nice drumstick from kfc". or maybe you would say "just abit of that char kway teow won't do me harm". bullocks!

enjoy boys and girls. i still have about 2.5kg to go.