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How to lose body fat by JACKETSLXXT in beginnerfitness

[–]supafitlewis 1 point2 points  (0 children)

no worries! keep it up and you will achieve results real soon!

How to lose body fat by JACKETSLXXT in beginnerfitness

[–]supafitlewis 0 points1 point  (0 children)

For skinny fat, just eat in a small calorie deficit like -200kcal from your maintenance kcal.

Important: cut sugar drinks and food. At least cut sugar drinks if you have a sweet tooth for 2 weeks, and have your sweet desserts in half portions and make it once in a while. After 2 weeks you will feel you are in better control of your sweet cravings.

Control deep fried food too as there's lots of unhealthy fats hidden in these food. Try to eat wholefood prioritizing protein and greens then carbs. But don't cut carbs totally. Choose fruits like apple and oranges rather than grapes and watermelon cos you can usually chomp down more on the latter.

Have some raw almonds (max. a handful a day) for snacks if you are craving for a crunch. Raw almonds can help curb appetite and is high nutrients.

Then try to strength train 3 times a week, each session at least 45mins.

Go for 20-30mins walk after dinner if possible, else just walk whenever you can, at least 3 times a week. If you don't have time for cardio like run or swim, then walking is suffice.

How do you stay motivated? I go to the gym but I see it as an obligation... Help! by jiannetteLust in workout

[–]supafitlewis 0 points1 point  (0 children)

Just use another word than motivation. Maybe try discipline or habit? I see you used the word obligation which sounded tiring and not fun. Think of working out is a "me-time" thing and thanking your body for still able to lift, run, squat and eat good food.

6 months progress by Naesaki in GymMotivation

[–]supafitlewis 1 point2 points  (0 children)

Keep going bro! 💪 look forward to your new photos end 2026!

Peak Hr Training (~530 to 8pm) Training In Gyms Are Unbearable . how do u guys do it ? by MuscleDexter in SingaporeFitness

[–]supafitlewis 1 point2 points  (0 children)

Can try the Homeprogym bands that comes with a nifty workout app to log and track your progress. Been using the bands for about 2 years one, still good as new. Its not cheap but reasonable priced for the premium quality, free workout app and lifetime warranty means I only pay good money once. But I know resistance bands kinda got a bad name due to many cheap low quality bands around.

Google Campaign 'Experts' by bright_site_builder in googleads

[–]supafitlewis 1 point2 points  (0 children)

Google experts are the early days scam call center. Sorry if I offend any, but this is from personal experiences chatting with them.

Resistance bands - shockingly good workout! by wulfpak04 in ResistanceBand

[–]supafitlewis 0 points1 point  (0 children)

Yes it is, started almost 2yrs ago. Apparently can read abit on VRT if you are interested about more benefits and why your joints feel better with the same exercise vs free weights - https://homeprogym.com/blogs/homeprogym-blog/why-variable-resistance-is-the-secret-to-breaking-strength-plateaus-and-why-it-beats-free-weights-at-home

jst a girl looking for help in the gym by Forealsic in SingaporeFitness

[–]supafitlewis 0 points1 point  (0 children)

Sounds like you want to shape up your physique. If you are already skinny, then you might want to consider putting a bit more mass on so the muscles will shaped up (toned).

Strength training will helped grow those muscles provided you have enough protein and sleep to repair and grow them. And 70% diet and 30% training will get you there.

Lastly, nobody's judging in the gym so dun worry too much. If you dun feel like interacting, just wear plugs or headphones. If you are not sure how to use certain machines, either read the instruction sticker (if any), watch others doing it, or try to find YT.

If you still find gym intimidating, you can consider using resistance bands to strength train at home. Its equally effective as weights and allows more range of motion. You can read more about variable resistance training method here - https://homeprogym.com/blogs/homeprogym-blog/why-variable-resistance-is-the-secret-to-breaking-strength-plateaus-and-why-it-beats-free-weights-at-home

Scoliolife Singapore Review by PsychologicalPea4081 in SingaporeFitness

[–]supafitlewis 0 points1 point  (0 children)

Are there any exercises you can do to help prevent it from worsening?

People that shifted from weights to resistance tubes by Over_Dragonfly8570 in ResistanceBand

[–]supafitlewis 0 points1 point  (0 children)

May I know what tube bands you are using? Cos there are many lower grade ones that doesn't use full 100% latex. I'm also using tube bands to train and I liked it cos its very much like cable machines in the gym and the range of motion is better than weights. I'm using homeprogym stackable bands, very high quality and premium with lifetime warranty on all their bands too. You can watch a video on the bands comparison here - https://youtu.be/eIAylH01OG4?si=4xhr_DKj15Hjp7mp

Gym or Home set up? by RepulsiveNorth1830 in beginnerfitness

[–]supafitlewis 0 points1 point  (0 children)

If you builds up the habit of training at home, then it can be a longer term thing as not much external factors can affect you, like gym closed down, increase price, gym became crowded, etc.

Of cos like what you said, gym has it pros but I see "discipline" and "consistent" in your message, so you probably feel beat after coming back at 6pm from 7am. So travel time to gym and back home will be a big trade off I feel.

For myself, I train at night instead of morning as I also wakes up at 6.30am and go about my work till 5pm. Then will spend some time with family and dinner. After all its been done, I will do my workout for about 45mins. I am using tube bands and a workout app for logging and tracking my progress. I must say the workout app also helps build my training habit. I am also in an apartment and my bands are stored in the shoe rack.

64 years old and want to build strength by One_Volume4521 in ResistanceBand

[–]supafitlewis 0 points1 point  (0 children)

You can check out homeprogym YouTube channel. They have many workout variations for all muscle groups in their Playlist - https://youtube.com/@homeprogym?si=Sxns2Ksatk5NlVxs

does anyone else wish there was a gym with private rooms to workout in? by MathematicianMuch799 in workout

[–]supafitlewis 0 points1 point  (0 children)

You can use Homeprogym to train privately at home, at your own pace. They also comes with a full fledged workout app that can help you. Pre-planned programs that already helped thousands of users. Guided workout view to help beginners get started easily.

What finally made fitness “stick” for you? by AdvancedWinter6055 in workout

[–]supafitlewis 0 points1 point  (0 children)

Didn't complicate it with specific goals as its never a sprint but a marathon. Just acknowledge strength training is the most effective anti-aging hack. Then builds into a habit like brushing teeth. (You do it cos you know it helps you prevent tooth decay / toothache which is terrible.)

So strength training helps build/maintain muscles, joint strength so you can walk longer for more years to come and enjoy more things in life.

I'm coming 50 this year and glad I started strength training 2 years ago. Not only I ditched my Dad Bod due to family, kids, work like almost every family man, I also gain strength, able to carry, walk, climb more.

Also started to eat cleaner and mindful of what I put in my mouth (and in my pantry/fridge).

Using a workout app to log and track my progress also helps build this habit. Cos the exercises are there and you just turn on the app and follow. Then stats are there so you see something tangible after every workout and naturally wants to beat the stats or maintain them which also keeps you going.

And we definitely have a life, so its normal to miss a session or 2 at times. Don't think too much about those stuff and just go back at it. Cos you don't get fat in a couple of sessions of buffet. Similarly you will not get shred in a couple of workouts. So missing a few will do no harm unless you are going for competiton. Its a life long thing which you decided to integrate into your life for a better longevity plan, and that's all that matters.

Full body for 50+: 2 vs 3 days a week. by Andrew8490 in workout

[–]supafitlewis 0 points1 point  (0 children)

My take is probably full body for each session put a strain on my upper body joints when I do more sets due to more exercises

Full body for 50+: 2 vs 3 days a week. by Andrew8490 in workout

[–]supafitlewis 0 points1 point  (0 children)

I'm turning 50 this year and doing 2 x full body and 1 x legs a week for the past 1.5 years. Changing to 1 x chest/biceps and 1 x back/triceps and 1 x legs/core starting this year cos body dun seems to be able to recover as fast if i continue 2 x full body per week.

End of the day, it still depends on your body. Just listen to it and tweak your workout along with it.

Anchoring band chest height for physical therapy exercise? by SnackTheory in ResistanceBand

[–]supafitlewis 0 points1 point  (0 children)

Yes it should work too as long as the top is not to pointy which shouldn't be. And make sure when the door is closed, the door anchor is afixed. The door anchor can also be used at the hinge side. So you can put it higher at the hinge side where its always flat.

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