want to be lean, firm and six packed abs.

• ramelec

  8 Oct 11, 18:31

  I am 38 y.o. 1.85m and my weight has balloned to 90kg! I want to be lean, firm and six packed abs. I started doing thai boxing every Tuesday and Thursday. I started doing gym but I would like to hear from fitness people here - what type of exercises i should do assuming i go to gym 2-3 times a week? What supplements should i take? How do i manage my food calories? I want to be healthy and thanks a lot.
• BanguIzai

  8 Oct 11, 21:48

  waa

• Rednano

  8 Oct 11, 22:16

  1) make the heart beat fast to burn calories to cardiovascular activities 1st to slim down 1st...
  e.g. jogging/ running/ swimming/ aerobics/ hot yoga/ body combat

  2) gym dumbbells = medium weights, but high repetitions.
  
  3) no fried food for 1 to 2 years, only eat steamed food.
  e.g. steamed chicken without skin, steamed fish...etc.

  4) eat brown/ red rice. no more white rice for 1 to 2 years.
  
  5) change your home cooking oil to canola/ olive oil.

  6) outside food use palm oil (cheapest market vegetable oil for F&B usage) to cook, which is not good and it's considered the lousiest vegetable oil since its fats content is close to coconut oil/ milk...
  
  7) quit smoking/ beer/ liquors.

• ramelec

  9 Oct 11, 18:46

  care to elaborate more on gym dumbbells = medium weights, but high repetitions