Here's my story,

Ever since I played basketball, I always wanted to be big and strong to compete with other competitors, but there was a point in my life when things dramatically changed. I was reading different articles in magazines and the internet in how to get big.

I read how they eat, what type of exercise they would do, and how they would split there work outs each week. Well my diet was very poor. I would eat maybe twice a day, and I got really skinny. I was depressed throughout that year and people were really starting to get worried about me.

I "really" hated the way I looked and felt. I had become an unhealthy, overweight, unhappy, pack a day smoker and what made me even more upset was that I accepted it for years.

I want to share my weight loss and gain story with all of you because I know how difficult losing and gaining weight can be and how stressful it gets when you just cannot get the scale to budge. A lot of people think of weight loss as just a physical thing, not understanding that there is so much more to it.

Losing weight has just as much, if not more of a mental aspect to it than many would think, not to mention the attitude changes, views on life in general, as well as the amazing "high" you get every time someone compliments you and tells you how good you look.

Suggestions 1. I would have for others is tell people your goals. The more people you tell the more people will ask how things are going and then you can share your small successes along the way. This will also keep you motivated to do good so you won't have to tell people you aren't reaching your goals.

Suggestion 2.. Is to tackle the small goals before the large ones. I never once set out at the beginning trying to lose 10kg. I wanted to lose 3 to 5kg at first and once I got there I set another small goal of 5 to 7kg.

When I first started I set goals small such as getting to the gym at a certain time. The more small goals you set will help raise you confidence so are able to start setting larger goals without any trouble.

Don't try to be an over achiever and set goals that are unrealistic so you are not setting yourself up for failure. Also try to drink no calorie or low calorie drinks; get the calories in your food not liquids.

Also if you must have something and you are going to cheat make sure it's moderate like a bite or spoonful just to kill the craving, not a whole serving of something.

In conclusion I believe it is important to set small goals. You may never know where the little things will take you.

Patience and persistence with hard work and dedication can get you anywhere you want to be in life, whether losing weight or gaining muscle. Anything is possible, you just need to back up your goal with an action. Don't just talk about it... do it!

I love the way you could form your body to something amazing. Plus the felling when you get from lifting heavy weights makes you feel like you're the strongest person alive. Layne Norton is one intelligent person. Not only that, but he's all natural with out the use of illegal drugs.


I wish i can help you!

So you're not getting enough exercise? And you hate sports, and you can't stand the gym?

Well, if you're looking for a new exercise routine, try walking.



Here are six reasons why walking is a great idea.


1. Walking is easy:

There are no special instructions, and there are no rules. You just walk-left, right, left, right. It's easy.

2. Walking is cheap.

Don't spend money on expensive clothes and equipment. All you need is a pair of good shoes or sneakers. And there's no gym membership fee.

3. Walking gives you time for yourself:

Do something you enjoy. Listen to a CD or a book, think about life, relax.

4. Walking is good for you:

It's good for your mind and body. You feel good after a long walk. And now science is proving that walking outdoors is the best exercise.

5. Walking is fun:

Go with friends. Walk and talk. What's going on in your neighborhood? Walk around and find out!

6. Walking is good in all kinds of weather:

So it's raining? Don't worry, take an umbrella. When it's sunny, use sunscreen. If it's hot, take some water with you. When it's cold, you always feel warm.

yes i believe in walking as a very good exercise. every morning i walk myself to work for 20 minutes and same for going back home. it's very healthy for me and i love it.



peace walk!

thanks for the value info Mr.Fitness.

Hi to SJ! need to work out on my abs soon..hehehe! for now i am keeping myself to walk 30 mins in the morning and 30 mins evening... thanks for all the tips here! hope to read more tips about abs...

This week I would like to give everyone some very simple and effective tips to help you burn fat and firm up. Once again it is important to realize that a successful weight loss program should have 3 main components. The three important aspects of getting in shape are:

1 - Proper Nutrition. A nutritional program that avoids the 3 demons: salt, sugar, and fat.

2 - Proper Nutritional Supplements. Nutrients to aid in the process of burning fat, maintaining muscle, reducing wWater retention, and increasing energy.

3 - Proper Exercise. As I have recommended before, you should join a health club and have professional trainer show you the correct form on all the necessary pieces of equipment. Once you have decided to lose fat and get in shape, you should start by incorporating these three components.

The following are some tips that will also help you along the way:

1. Eat 3 meals and a snack or even 4 meals instead of one big meal. If you choose low fat, low sodium, and low sugar foods, and eat more often then you will speed up your metabolism and lose more fat.

2. Purchase "No Salt" items like Enrico's No Salt Spaghetti sauce and No Salt Salsa as well as No Salt Breads like No Salt Sour Dough Rye and Whole Wheat Bread at a good Health Food Store.

3. Eat Low Fat Meats such as Extra Lean Ground Turkey Breast and Chicken as a good source of protein. Egg Whites or Egg Beaters are also an excellent protein source.

4. Incorporate 30-45 minutes a day of a cardiovascular exercise likes cycling, fast pace walking, stair machine, or treadmill. Try to get in at least 3-4 cardiovascular exercise sessions a week.

5. You can exchange your cycling or treadmill with a good aerobics class or a high-energy workout like Step Classes, Boxing Classes, or Spin Classes. (Cycling with a group)

6. Keep a food and activity journal and track everything that you do on your program.

7. Remove the skin before you eat your chicken and only use spices and seasonings that do not have salt added. You can use garlic, paprika, pepper, curry powder, and onion powder as well as dozens of others but do not use garlic salt, onion salt, or high sodium seasonings.

8. Do not eat high sodium breads like bagels and english muffins. Instead replace those items with no salt breads and no salt pita bread. This alone will make a big difference on your progress.

9. Always keep a drink of ice water by your side so that you drink enough fluids.

10. Try not to keep foods in the house that conflict with your healthy eating regimen.

11. Do not grocery shop when you are hungry. It can cause you to go out of bounds.

12. Exercise at the time of day that is most comfortable for you. Anytime is better than no time!

13. Substitute bowling, miniature golf, or a stroll on the beach for a movie.

14. Be aware that "Fat Free" does not mean that it is a healthy food for your program. A fat free food is not necessarily low in salt or sugar or even carbohydrates.

15. Learn to read the labels on foods and learn what foods are high in fat, sodium, and sugar.

16. Completely avoid fast food and T.V. dinners. They are loaded with the three demons.

17. Beware of the three demons, which are: Fat, Salt, and Sugar. They are the fat builders!

18. Reward yourself with non-food items: CD's, fitness clothes, etc.

19. When traveling always choose a hotel with an exercise facility. Then use it every day.

20. Don't make excuses... You can change the way that you look and feel. You have the option to be physically and mentally strong or allow yourself to be weak and succumb to life's pitfalls.

Well, December is rapidly approaching. You're trying to lose weight, but you just can not stop cheating. You snag a cookie here, can of pop there, and a couple pounds of fat where you don't want it. I'm going to give you a few tips to help improve your diet as well as keep it clean.

1. cookie Do not just think you are going to taste something. Many times I will be like, "I'll just eat a tiny piece of that cookie", then I end up eating two to four cookies. Once you taste something that is bad for you, you just want it more.

Try to stay away from tasting foods you know you are not supposed to eat. Just block it out of your head.

2. Cut sugar from your diet. This of course does not mean all sugar, but extra sugar. For example pop and fruit juices. These do not have any fat, but they are loaded with sugar. Guess where all that excess sugar is going to go.

To your muscles? Yeah right, it will be stored as fat. Instead of these drinks, drink milk or water. Which brings me to tip #3.

3. Drink water! I know you have heard this a billion times. That is because it is very important. A lot of times people mistake dehydration as hunger and eat. Water is also needed for those intense workout sessions. You should also keep track of how much you drink.

4. Do cardio. I find I have more energy if I do cardio I days I do not lift. Keep cardio sessions from 30 to 40 minutes.

5. Limit starchy carbs. I have cut out almost of starchy carbs from my diet. With was a tip a picked up. I stopped eating breads and processed cereals. This has cut flab from my lower stomach and love handles. Also if you can, limit your carbs before bed.

6. Eat protein before bed. I usually have a protein shake before bed. Some other good things to eat before bed are milk and cottage cheese. These are good to eat before bed because of the casein protein in them.

This protein takes longer to digest than other proteins. Therefore, Your body uses it longer while you sleep. This is important because you can not eat while you sleep.

7. Cut saturated fats from your diet. Saturated fats are very hard for your body to digest and are usually stored as fat because of this. Things that have a lot of saturated fat are cheese, 2% to whole milk, and hot dogs. You still need essential fatty acids. These can be found in eggs, fish, and nuts.

8. Eat five or six small meals a day. This will keep your body's metabolism burning. Enough said.

9. Eat effectively. The most important meal is right after your workout. After my workout, I drink a protein shake and eat a bowl of oatmeal with honey. This provides your body with the needed nutrients at the right time.

10. Take a multi-vitamin. Simple.

cherieatbangkok wrote:

thanks for sharing the guide Mr. Fitness, i know many Spiers will become fit like u.

keep your guide coming...... thanks again!!




Thanks Cherie...

You really inspire me to post more articles about fitness.

I hope I can share my experiences and help more people in this community.