My four day cycle fitness program to lose weight and to tone up
My weight is reaching 78 kg now. My family has a history of high cholesterol so to me it is important to lose weight. The last straw came when Benghui patted my belly and said, ” Daddy. you don’t go to the gym now? 
” . I have devised a program which i will use for 3 months. I will blog about it and we will see the results in another two months.
Basically my program goes like this.
Day one : Cardio/chest and biceps
Day two : Cardio/back and wing/crunches
Day three : Cardio/shoulder and triceps/
Day four : Rest/jogging/mild leg exercises/crunches ( note : I have a persistent leg injury which is still in the recovery stage )
The cycle then repeats on the fifth day.
Sometimes when I am busy I skip gym but I continue using this sequence when I come back after a few days. I welcome comments and suggestions. After all I am not an expert. So far I have followed the program for a month and it seems to be working. But I seem to be reaching a plateau.
My chest muscles seem to be getting thicker but the other parts of the body don’t seem to show much results. Basically I work out three days and rest one day. For the non-gym initiated it may sound weird but those familiar with gym activities may make some sense of my post, I think 
As my diet is mainly vegetarian except for entertaining and formal occasions. I now eat two egg whites a day on top of my regular meals but seem to be ravenously hungry all the time although I have not cut down on my food at all. I haven’t lost weight either but the pot belly seems to be more reduced.
I will blog in more detail in the days to come. In the meantime I welcome feedback especially from gym goers. Thanks!
Hehe… It is normal if your weight is actually increasing. This is because muscle is weightier than FAT.
Normally, I will do cardio for 30 minutes then go to full body workout (thigh, chest, back, triceps, biceps, shoulder, then abdomen.
I didn’t mean to be a “masculine” kinda man, just want to tone up
i jus want to live longer
If you are working out, be sure to give yourself at least a 1 day rest in between work outs. I have a very interesting work out routine, maybe you can try it out.
Take a dumbbell (I use 5kg) and put it behind your neck and mount onto an incline seat, then do sit ups. Try to aim for 3 sets of 30 reps. Really gives good training.
it sounds cool, i will try using minimum weight first to sse how it goes or i get the rhythm first
vegetarian ar,…em then u have to take in more protein, like soy bean. so that muscle can be toned up, won’t be flabby lo
gambatte ne~~
i will try my best not to b flabby
all the best with the effort man!
Hi,
If you have knee injuries, you may want to consider cycing in the gym as part of your cardio workout. If the gym has a programme called RPM, try it. The wonderful thing about studio cycling class is a zero-impact workout.
in the past i couldnt cycle as i had no pair of shoes exercise type i mean but i bought a pair recently
i cannot access yr site. dont know why
Good luck! My belly also wants to come out to see the world, I’m struggling with jogging nowadays
Together gether la…
sure, why not?
my own experience.
Recently I eat only once or twice per day (I still think eating 3 times a day is wasting resources aka overeating)
after 2 months I lost a few inches of belly fat.
I do not do aerobic exercise and I only do energy work (Qigong), twice a day.
I am going to experiment with Shangri La diet soon.
wow qigong, i am impressed. i dont eat much either
my weigh fluctuates between 75 & 78 kg also..that’s not overweight lah!
my tummy cannot lie
Way to go, bengbeng! For me, I find when I overeat, my belly will show and it’s also the body part that will be the last to slim down!
My advice and this is from my experience, to effectively lose weight, do high intensity interval training for 20 minutes or less every alternate day. This helps you burn fat long after your workout session.
Don’t do any cardio at fixed intensity for long periods of time, say 1 hour. This actually makes you lose weight only during exercise, but your body will think you are forcing yourself to lose too much fat and it will adapt by conserving your fat and making it harder for you to lose fat later on.
Weight lifting is good, but make sure you don’t tire yourself out doing both weight lifting and cardio since your cardio is now of high intensity. Perhaps one day weight lifting and another day cardio and the third day rest and repeat the cycle.
Eat 6 times a day, each meal must be in small portion but enough for you to feel satisfied. If you still feel hungry, that’s your body telling you it needs more food. Just make sure you don’t overeat - this calls for discipline.
Increase protein intake, lower carbs and fat intake. If possible, try not to eat after 8pm unless you are hungry. But don’t eat anything heavy after 8pm.
That’s my experience and I can lose fat effectively with this method.
i am actually very lazy when it comes to cardio
high intensity interval training for 20 minutes or less every alternate day. -> wat is this? care to tell me more about it? as for not eating after 8pm i tried tonight but i failed 
Great job. Admire your determination. Keep it up though! All the best in losing your the belly.
Have you check your bmi? Maybe you’re not overweight after all.
i most definitely am
Check ur BMI to see if u r really overwt. Wrkout must be fun and willing and hassle free or else u will quit half way brother. Then cut dwn ur food oso lor. The other easier fun , enjoyable and less hassle workout is having “kursus antara” if u knw what I mean. I tried to get my soude to do that daily since he veli lazee to exs one. Alwiz wrk 9-8.veli unhealthy. so nid to be creative to get him enjoy workout. Ha Ha. Oso beneficial for myself. Release stress, improve hormone balance, tone up muscles, cardio wrk out, happy bonding! Good luck
the bonding is great at my gym. i am enjoying gym so much that i feel guilty for leaving my family for gym
persuade yr other half to exercise on a regular basis. the adrenaline rush is great n healthy
High intensity interval training is where you workout at high intensity for a short duration then shift to low intensity for another short duration, followed by high intensity again and keep repeating this cycle. For example, if you run, first you run as fast as you can for say, 1 minute then you just walk or jog slowly for 1 minute, then run again as fast as you can for another minute and just keep repeating this cycle a few times. You won’t be able to do more than 30 minutes because you’ll tire out easily due to the high intensity. But you’ll experience fat loss many hours after you exercise! For more info, go to http://www.sparkpeople.com/resource/fitness_articles.asp?id=621
If you feel hungry after 8pm, pls eat! Especially if you exercise in the evening, you will need to eat because your body is crying for food! But if you exercise in the morning, and you have your dinner by 8pm, try not to unless you are still hungry, then go ahead. Bodybuilders and athhletes normally eat after 8pm, what I’m suggesting is for people who don’t do very intensive exercises.
Btw, since you have a free personal trainer, why not ask advice from him. Enjoy your exercise! I’ll look forward to read about your progress! : )
Working out for three days a week is fine and you can get great results. I have a point about your diet. You should not stay hungry during your weight loss plan. Also, you don’t have to be pure vegetarian in order to lose weight. While choosing meat for your meals, take care that you take lean meat and not those fat areas.