[Morphiex]

Now i know many people in the world think of themselves too fat , or have too big thighs or too big butt or whatever.
People who tried to put some clothes on and they couldnt fit anymore ?
People who went to the beach but felt out of place as they werent comfertable showing their skin.
spent hours just to find something to wear so their belly wouldnt show hanging out.

many people seem to have these problems,both guys and girls, but their not alone.
so i decided i would try to share what worked for me.
Now this isent some easy fast-tracked plan with pills and special diets or carb counting.
this is simply common sense mixed with hard work and determination.



Before we get started here are som basic facts some people might not know that are very important to working out properly:


First of all , you can NOT and i repeat can NOT spot reduce fat,
for example, its impossible to reduce fat in just your stomache area by doing hundreds and hundreds of situps.
all your doing is strengthening the muscles underneath the fat not actually burning the fat away.

You dont have to starve yourself to loose weight , your only making things worse by starving yourself.
when you starve yourself your saying to your body that "i hardly eat so, body you need to store more fat because i dont get enough energy from food."
basicly your body will be reluctant to part with any energy sources (fat) at all while it is being starved.
and then when you do eat, you eat more then you normally would and you store alot of fat in your body because of it.

You should actually eat more meals in a 24 hour day, on average 5-6 meals per day ever 3 hours or so.
By doing this your telling your body " hey body i get enough food and energy , so you dont have to store that much fat"
your metabolism will get higher and thus when working out your body wont be reluctent to burn off more fat.

Eating Healthy food and drinking Water is the most essential thing in your life,
you should drink atleast 1,5 liters per day, and eat atleast 2 meals with fruits and 3 meals with vegetables.
it keeps your body healthy and pure.

The best time to do your workout would be after eating a small breakfast after you wake up, 15-20 mins after eating a fruit and drinking some water.
an orange or banana is perfect, watermelon, apricot or anything else that is really juicy and dribbles down your chin is excellent.
If none of that is available, have half a glass of fruit juice.
It's nearly as good, just make sure its as fresh as possible and preferably with no added sugar.
The reason for this is that when you wake in the morning, your body is still in starvation mode.
Due to the lack of food overnight, your body is fasting and holding on to every ounce of fat it can. (Thats why they call it breakfast - you are quite literally breaking your period of fasting.)
Doing cardio while your body is in fat-conservation mode is of limited use.
It will burn some fat, yes, but will also derive some limited energy from breaking down muscle tissue - remember your body will be reluctant to part with any energy sources at all while it is being starved.
Due to this reluctance, your energy levels during your cardio will also suffer, reducing the overall amount of cardio you can do.
A small portion of fruit first thing in the morning is enough to break your body out of its fat-conservation mode and switch it into fat-burning mode.
Basically, you're tricking your body into burning more fat by providing a small source of simple carbs for your body.
This is what i do, as i want to retain as much mauscle mass as possible during a workout.

another option is to workout on a empty stomache, as makeaveli has clearly pointed out.

You may have slightly reduced energy levels but
when you do cardio upon waking on an empty stomach there are no carbs to fuel the workout.
This is when your body switches to breaking down adipose tissues aka fat storages to fuel it.
By intaking a small amount of carbs you could experience even worse energy levels as opposed
to starting with no carbs. Also it could slow down the process of the body switching to using the adipose tissue.
Breaking down a bit of muscle should not matter to those who are strictly trying to lose weight. Typically
losing weight then toning is the route to take.

there is a high probability that this method would decrease your metabolisme and your overall fatloss will be slower then it would with eating a little meal before working out.


but if your a girl i think having muscles isent that important so you can decide between working out on a empty stomache or not.
But do your workout in the MORNING after waking up for the best effect.

The best way to lose weight is to do High - Low - High - Low intensity Cardio workout. (il give you a list of what i used to do further down this thread.)
by doing this your keeping you body active for the whole duration of the workout,
and thus making it need more energy then it would from a simple same intensity cardio workout.
Its like working a car , if a car drives on the highway with the same speed lets say 40mph , not going slower or faster , the motor will know how to handle it and it wont be really worked that hard.
But if you make your car go from 5 mph to 40mph then back to 5 then to 45 etc , then your really working the engine. your giving it pressure making it accelerate and use more oil.
Its the same with the human body,
if you do a simple cardio workout with same speed , like running for 30 mins of a treadmill at the same speed , your not really working your body that hard,
eventually your body will get used to it and know how to deal with the workout.
But by doing a low - high - low - high intensity workout , your keeping your body guessing whats gonna happen next, youl use more energy and it will burn waaay more fat.

thats it for the basic info.....



Now for the actual workout:

this might seem stupid to some of you, thinking like wtf step touch and jumping jacks arent hard,
But trust me this workout is very hard you feel like your gonna die at some point especially if its your first week.
you might even begin to curse my name out loud for teaching you this.
If you feel you cant handle it , try adjusting the ammount of reps i have put in , but dont sell yourself short ,
your supposed to feel the burn, its supposed to be hard, that means that your body is working.
After the first week you will feel different,and after each workout you will feel as your ready to take on the world. its a great feeling and is the reason why i like to workout even now.
You will not see any changes until maby the 4th week into this, but you will start to see amazing changes after that 4th week.
this is what works, you have to go through pain to see results.

warmup :
First and foremost you have to get your body warmed up , you cant really jump straight into a cardio workout without warming up.
For the entire workout you need to keep on your toes , like dont stand with your heels planted in the ground you wont really work out then.

Start by doing some
step touches x 30 (when doing step touches you need to raise your arms to your shoulder level every time your feet touch each other.)
double step touches x 30 (you just go an extra step to the right and left , like right right then left left.)
warmup front kicks x 20
warmup sideways kicks x 20 (just to loosen your body up , alternate your legs and move your arms while doing these aswell, keep your body movin at all time)

after your getting a little loose you start doing some
jumping jacks x 10
march for 30 secs , (stand still march , but raise your arms and legs)
warmup kicks x 20
warmup sideways kicks 20

by now you should be ready

Work out

double step touches x40 in 2 mins (try to keep up. and keep moving those arms.up and down to the sides.)
jumping jacks x 20
skip back and forth x15 (three steps forward then back to your spot while moving your arms and kicking your legs at the same time.)

now we go into high intensity. (for optimal workout , try to keep your abs tight during the whole workout, flexing your muscles while working out helps you alot in burning fat)

karate kick squats x 8 left leg. (that means karate kick in front of you and squat down as the kick finishes and right after you come back up kick again with the same leg) 8 TIMES!
karate kick squats x 8 right leg ( when you squat down try to squeeze your leg and ab muscles a little bit.)
again!
karate kick squats x 8 left leg.
karate kick squats x 8 right leg.
jumping jacks x 30. ( keep your body in upright position at all time and look forward not down or up keep your posture)
now you do
squat jacks x 5 (you squat down and hold for 3 secs when spreading your legs and arms as in jumping jacks)( important that you squize your thigh muscles when squating down)
back to
jumping jacks x 30
squat jacks x 5.
karate kick squats x 8 left leg.
karate kick squats x 8 right leg

rest for 10 secs (never sit down or slouch down holding your knees tryign to catch a breath , keep your legs moving at all time.)

now we slow down for a little while

step touch x 30
side ways kicks x 20
step touch x 20
front kicks x 10
skip back and fort x 10

time for high again.

squats x 5
double lunges x 20 ( kidna hard to explain this just google tis easier =P)
squats x 5
double lunges x 20
ski crosscountry x 20 ( you move your body like your skiing , left leg in front right leg in back , right arm steched out in front high left arm back low and you jump and then alternate, it might be hard to get a hang of it at first)
sideways shuffle x 20 ( you move quickly from side to side about two - three steps, keeping your knees a little bent)
ski crosscountry x 20
sideways shuffle x 20
double squats x 5 (you do two fast squats right after each other)

rest for 20 secs now , drink some water , dont drink too much too fast or youl get cramps

a little slow now

skip back and forth x 30
double step touch x 20
knee ups x 20 ( you raise your knees as high as you can, one leg at a time not both, try to be on your toes this whole time)
front kicks x 20
knee ups x 20
front kicks x20

back to high intensity

karate kick squat x 8 left leg
sideways shuffles x 20
frog leaps x 6 ( you squat down then jump up then back down to squat again without break)
sideways shuffles x 20
karate kick squats x 8 right leg
Knee ups x 20
kicks x 20
knee ups x 20

and now its time too cool things down.

squat lounges right leg x 5 ( you put your right leg infront of you and squat down like your doing lounge , then pull it back in then put it at a 45 degree and do the same , then put it at your side then the same , then behind you at the end)
take 10 secs brake
squat lounges left leg x 5
10 secs brake
plank left leg x 30 secs (google if you dont know)
plank right leg x 30 secs
plank left leg x 30 secs
plank right leg x 30 secs
crunches x 30
brake for 10 secs
double crounches x 20
brake for 10 secs
sideways crunches left side x 10
brake for 10 secs
sideways crunches right side x 10
brake for 10 secs
sideways crunches left side x 10
brake for 10 secs
sideways crunches right side x 10
leg raises x 8 (lie down on your back keep your legs streched and together, pull em off the ground and straight into the air and letting them slide slowly back to the ground but when they are close to the groudn you pull them back up again)
30 sec brake
leg raises x 8

and we are done.

now spend 3 mins stretching your arms your calves your thighs your quads. do it properly or else you will be in pain the day after =)

now for me personally since i also wanted muscle mass i added about 30 pushups with legs raised above me.
70 more crunches.
and 10 pullups after the intial workout.
but before the stretching.
but i think most girls dont really want to get more muscle mass =P

but anyways i do variations of these workouts 3 non consequitive times a week.
for example i do this workout on mon - wed - fri then do running on tues- thurs - sat, Its important that you use one day to rest your body aswell , keep hitting it hard but let it rest a little bit one day a week.

As for running, i Run for about 20-25 mins.

its important when running you have to keep it into the high low high low intensity mindset.
start off with a light jog for 5 mins to get your body warmed up,
when you feel your body is warm and ready, sprint for about 2 mins then go back into light jog for about a 1 min then back into sprint for 3 mins then take 4 mins light jog then back to sprint and so on and so on.
very important that you keep your body guessing whats gonna happen next to have the maximum effect on it.
if you keep doing the same stuff in the same tempo , your body will adapt to it and your workout wont be as effective as it should be.

When your running always stretch before and after a run.

Now for the second important part :

The Diet

This shouldnt even be called a diet since you actually eat till your satisfied.
This is understanding your food and what is in it
understanding that losing weight doesnt require you to eat bland food.

The thing that changed my life was actually Chinese cooking... haha you might think "wtf? is this guy for real." But its 100% true.
I never understood how good vegetables could taste if cooked the right way.
We have all these great foods around us all the time, broccolli , capsicum, boc choi, garlic shoot, bean sprouts, oyster mushrooms, cellery, carrots,potatos and many many more.
all these great foods that can taste soooo good if cooked the right way...
but we end up going into a mcdonalds or burger kind as we think we dont have the time to spend 20-30 mins to make it ourself.
i was this way myself, i only cooked ocasionally,usually only mac and cheese, but went to the corner fast food place for some bbq chicken and alot of french fries for lunch or dinner 3 times a week...

It started with a friend of mine cooking for me one day, first time i tasted chinese food, i was amazed how good vegetables tasted.
Growing up i was only introduced to the usual steamed broccolli by itself with a boiled potato next to a steak,
the steak had all the flavour the brocolli and potato were just plain.
ofcourse you will start to think vegetables dont taste good...
here this girl had opened my mind to a new world of posibilities with a simple dinner =)

I understand people might say hey i have no idea how to cook these things, hey i didnt either at first.
I decided to learn by myself, slowly it became better and better , it wasent as hard as i thoguht it would be.
Now i cook twice a day for me and my roommate, my friends keep begging me to ask them over for dinner.

You cant expect to be a master at something from the getgo,
you have to work hard ,
make some mistakes on the way and slowly youl see how good you can become.

So if you are up for it, search the net for recipes on stir fried chinese food, try to avoid pork and go for stir fried vegetables with chicken or tofu.

but enough about my revelation.
lets get back to buisness...

First and foremost heres a list of things you must decide to not eat anymore, not only because your working to loose weight but also becasue these things are just generally BAD for your body:

SODA DRINKS, (any drinks with sugar in it basicly) i used to drink a bottle of sprite or coke a day a big bottle, i havent drank any soda in about 6 months now, and i dont even miss it. Water is soo much better =)
FAST FOOD, No burgers no fries nothing that has been easily made in 4 minutes for under 2 $ , they arent helping you feed yourself, they are making money because your lazy to eat properly.
DESSERTS, No chocolate cake or muffins while in training , after training you can enjoy desserts, (i usually bake a cake once or twice a month now, and enjoy it with some ice cream =) )
WHITE BREAD , yes it tastes good , but during my working out , i never ate bread at all actually. But you can eat some of those breads wich are rich with nutrients and fiber if you want , but no white bread!!!

Now heres a list of what you should eat everyday even after training.

FRUITS, when your hungry during the day grab a banana a apple an orange , a delicious fruit is always better.
VEGETABLES, The main meals in your day must contain three forms of vegetables, they are rich in fiber and nutrients and are essential for your body to be healthy.
SKINLESS CHICKEN, Its the main meat i eat , stir fried with some vegetables with some seasoning and right mixture of soy sauce oyster sauce etc etc , tastes delicious.
WATER, The essence of life, you should drink 1,5 liters every day, keeping yor body hydrated and flushing out the bad inside you.

I never ate any pills or took any shakes or powder durnign my workout it was 100 % natural. you can do it aswell its not as hard as people make it out to be.


Now heres a example of a 24 hour day meal program.

wake up
09.00 Eat Banana + apple , drink 2 glasses of water.
09.30 Workout
10.00 Breakfast a bowl of cereal , (any brand that is rich in fiber) , non of that frikkin tiger or chocolate monkey stuff.
13.30 Lunch , Bowl of noodles cooked with fresh vegetables and 3x chinese beef balls sliced into smaller pieces.
16.00 Apple or banana
19.00 Dinner, a medium Bowl of rice with stirfried chicken boc choi capsicumgarlic shoot.
21.10 A piece of watermelon or a mango.
00.00 sleep

Now i did this variation give or take a couple of hours and such every day whille working out.
during the main meals, breakfast lunch dinner , if i got hungry i would eat a fruit.
And another thing is, know the difference between being full enough with food and filling your body with food.
if you feel youve eaten enough to be satisfied and dont feel hugnry anymore stop eating.
dont think im gonna be hungry again in a couple of hours so i might aswell eat as much as possible ,
NO! being hungry again in a couple of hours is good , it means your body is working away your food.
if you feel hungry eat some fruit. this way you tell your body yes im getting enough food start using my fat for energy instead of only what i eat.

Last but not least , Drink water throughout the day , its one of the msot important things....





I think this is all, i will change some things if i think of more things.
If you have any questions feel free to ask in this thread or pm me.

Good luck and remember to truly achieve something you have to put in hard work and dedication. =)

[witchery]

Wow....incredibly detailed, well-explained and helpful.
Thank you so much!

[빼빼로<3]

^ yea.this was very well explained ^^
i think ill start doing this today :]

[Makaveli]

"Doing cardio while your body is in fat-conservation mode is of limited use.
It will burn some fat, yes, but will also derive some limited energy from breaking down muscle tissue - remember your body will be reluctant to part with any energy sources at all while it is being starved.
Due to this reluctance, your energy levels during your cardio will also suffer, reducing the overall amount of cardio you can do.
A small portion of fruit first thing in the morning is enough to break your body out of its fat-conservation mode and switch it into fat-burning mode.
Basically, you're tricking your body into burning more fat by providing a small source of simple carbs for your body."

That's actually not 100% true. You may have slightly reduced energy levels but
when you do cardio upon waking on an empty stomach there are no carbs to fuel the workout.
This is when your body switches to breaking down adipose tissues aka fat storages to fuel it.
By intaking a small amount of carbs you could experience even worse energy levels as opposed
to starting with no carbs. Also it could slow down the process of the body switching to using the adipose tissue.
Breaking down a bit of muscle should not matter to those who are strictly trying to lose weight. Typically
losing weight then toning is the route to take. Also there aren't any studies which show a significant amount
of muscle mass lost while doing cardio on an empty stomach upon waking. As long as the cardio is followed
by a good breakfast and diet throughout the day, it really will not have much if any impact on the muscle mass.
Many people are actually advocates of this method as it is documented to work.

[Morphiex]

"Doing cardio while your body is in fat-conservation mode is of limited use.
It will burn some fat, yes, but will also derive some limited energy from breaking down muscle tissue - remember your body will be reluctant to part with any energy sources at all while it is being starved.
Due to this reluctance, your energy levels during your cardio will also suffer, reducing the overall amount of cardio you can do.
A small portion of fruit first thing in the morning is enough to break your body out of its fat-conservation mode and switch it into fat-burning mode.
Basically, you're tricking your body into burning more fat by providing a small source of simple carbs for your body."

That's actually not 100% true. You may have slightly reduced energy levels but
when you do cardio upon waking on an empty stomach there are no carbs to fuel the workout.
This is when your body switches to breaking down adipose tissues aka fat storages to fuel it.
By intaking a small amount of carbs you could experience even worse energy levels as opposed
to starting with no carbs. Also it could slow down the process of the body switching to using the adipose tissue.
Breaking down a bit of muscle should not matter to those who are strictly trying to lose weight. Typically
losing weight then toning is the route to take. Also there aren't any studies which show a significant amount
of muscle mass lost while doing cardio on an empty stomach upon waking. As long as the cardio is followed
by a good breakfast and diet throughout the day, it really will not have much if any impact on the muscle mass.
Many people are actually advocates of this method as it is documented to work.

yes i understand this has been discussed many times by many people,
as i worked out for the purpose of losing wieght without losing any to little muscle mass i did prompt to use my method.
But i will rewrite that section and make it optional providing both sides with information and let the user decide what they want.

i welcome others to input their nformation aswell, anything that you know that can help, because this thread is strictly created to help people achieve a better self.

[LOVE&FREEDOM_beautyofX]

thanks for all of this!! i'm trusting you b/c i remember seeing your transformation on the ugly duckling -->swan thread and WOWW is all i have to say =)

[Morphiex]

thanks for all of this!! i'm trusting you b/c i remember seeing your transformation on the ugly duckling -->swan thread and WOWW is all i have to say =)

^hehe thanks , good luck youl be amazed how good you will look if you keep working hard and are dedicated to the program =)



----------------
edit:
updated the program with the meal details...

feel free to ask if you have any questions =)

[melimoocow]

wow thanks for the advice!
i am changing my eating and exercise habits, so i will definitely be studying your workout program and food tips
i used to hate fast food, but since i've been in college, taco bell and wendys have become my best friends

[aiaigasa]

way to consolidate most all the information a person would ever need to lose weight xD i have a few questions:

- is sleep important? a lot of people have said that lack of sleep causes people to secrete hormones that cause them to crave junk foods, and that people who have good sleeping habits generally have healthier weights.

- caffeine = good/bad? i've heard that since caffeine is a stimulant it'll boost your metabolism, but is it worth the dip in energy you feel later/"addiction" and withdrawal symptoms?

[Morphiex]

way to consolidate most all the information a person would ever need to lose weight xD i have a few questions:

- is sleep important? a lot of people have said that lack of sleep causes people to secrete hormones that cause them to crave junk foods, and that people who have good sleeping habits generally have healthier weights.

- caffeine = good/bad? i've heard that since caffeine is a stimulant it'll boost your metabolism, but is it worth the dip in energy you feel later/"addiction" and withdrawal symptoms?

Sleep is very important, if you train properly and eat properly with more meals during a day increasing your metabolisme, you will actually burn away alot more fat during your sleep alone.
When your sleeping your body still needs energy, and the primary focus for that energy will be your fat.
also its very important for your health in general that you get atleast 7-9 hours sleep, it keeps your body refreshed. helps you fight away baggy eyes, random tiredness during the day etc etc.
So i recommend sleeping atleast 7-8 hours , my body automaticly wakes up after exactly 8 hours give or take 10 mins , its wierd i dont use a alarm clock anymore. =)

Caffiene in my oppinnion is uneccesary , its a habit. You only think you need it, but if you eat healthy lots of veggies and sleep properly youl find that your not really that tired during the mornings.
you dont need caffiene to boost your metbolisme, just do the diet program i wrote up there and i garantee that your body will be burning away more fat by itself...

[NekoYasha]

Woooow thanks for sharing~ =)

I was wondering....I read this all the time...like how you should eat 5-6 small meals.

How small is a small meal? o___o like an apple? a sandwich?

[Morphiex]

Woooow thanks for sharing~ =)

I was wondering....I read this all the time...like how you should eat 5-6 small meals.

How small is a small meal? o___o like an apple? a sandwich?

yeah like a apple or a sandwich ,something wich will give you protein fiber energy.
somethign healthy and tasty.
for breakfast today i had three plums and a apple. fruit is generally the best for you =)
but you also need to eat some healthy fats during the day so have atleast 2 main meals with some meat =)

[Nana.YahXD]

OMG this is amazing!! i will definitely try this!!
thanks so much for this
is has like so much details!
must try!
thanks

[Juli~<3]

wow ive never heard of some of your exercises i swear haha

but just wondering..

my legs are quite muscular as it is, will doing those make them more muscular?
because i really want to tone down.

[Morphiex]

wow ive never heard of some of your exercises i swear haha

but just wondering..

my legs are quite muscular as it is, will doing those make them more muscular?
because i really want to tone down.

while doing cardio with the right diet and most importantly streching , you wont increase your leg muscles.
Streching properly dont decrease your muscle size but it will make it longer and less bulky looking giving it a more feminine look.
so after each workout , take about 5 mis or more and do proper streches of your legs.

[321stars]

3. skip back and forth x15
- three steps forward then back to your spot while moving your arms and kicking your legs at the same time


what do you mean by this when you say kicking your legs ? isnt skipping just jumping with legs straight?? thanks

[huongface]

sounds exactly like my boot camp class at 24 hour fitness. I totally love this kind of exercise.

[Morphiex]

3. skip back and forth x15
- three steps forward then back to your spot while moving your arms and kicking your legs at the same time


what do you mean by this when you say kicking your legs ? isnt skipping just jumping with legs straight?? thanks

thought nobody read this anymore so i gave up on answering questions...

anyways
when i say skipping i dont mean stand and jump up and down thats just jumping.
skipping is skipping moving backwards or forwards while moving your legs and arms.
when you skip forward ,kick your legs with force.
like when you just skip regurly you just move your leg alittle infront , but i want you to kick it with force.
point of this is to maximize your workout.

if people are still interested i can post another workout that is for the next level...

[edrianisawesome]

Thank you Mr. Morphie for your guide and effort to do this, it defenitely cleared up some questions that Ive been having for so long. Hopefully, I can apply this to my success of finally losing weight (:

[RITSUKO]

thank you for this! it was so helpful and good for people starting on diets for the first time~