There is no concept of spot reduction while losing fat 
  
 Lift weights have a good diet 
  
  
 If possible try intermittent fasting with keto

Cloud Architect

Needed advice on diet and a review of my current routine. I’m around 75 kgs and around 6 feet tall, have a lean physique but the lower belly fat bugs me. Wanted to know the right way to get rid of ...

Needed advice on diet and a review of my current routine. I’m around 75 kgs and around 6 feet tall, have a lean physique but the lower belly fat bugs me. Wanted to know the right way to get rid of this belly fat, is a calorie deficit with some cardio enough? Or should I give more time to lifting? What would the macros look like for the calorie deficit. 

Wanna know from folks who’ve been in a similar situation

Healthy Calorie Deficit

Software Developer

Healthy Calorie Deficit- Grapevine

Looking for suggestions for weight loss. 

Current weight - 125kg
Age - 26

Should I start with badminton or gym considering 9 hours office everyday (mon - Fri)

Badminton vs Gym

Product Manager

Currently at 125kgs and 26M.

Working in Bangalore. 2 hours goes in travelling (both ways included) and 9 hours in office everyday(Mon-Fri). 

Please share some tips/transformation stories which can help me in loosing weight. My target is to reach 85kgs.

Looking for weight loss tips

I'm 24 years old(M) and I have a little bit of belly fat. I have recently joined a gym. What should be my diet plan?

Healthy Diet Plan

Software Engineer

As a newbie need some serious advice about what things we need to take care if we want to lose 20kgs. Also need some best vegetarian diet preferences. Like I’m so confused in between cardio and muscle building. Like everyone are coming up with random advice like concentrate on muscle and strength the fat will be loss automatically. So guys plz help me

Newbie for gym

So I've been working out for a while, I do understand that spot reductions do not work. I lift 5-6x per week and also average 9k-10k step a day. 

I've lost a lot of fat overall I'd say especially from my arms and legs however I don't feel I'm losing a lot of fat from my abdominal area(belly+side). I do feel healthier and much better though and have put on decent muscles.

As for diet, it's not horrible. Negligible sugar intake and eating out/junk is not very common as well. I'd say I order in once in 10 days on average. Usually I'm able to get in 90gm+ protein. 

Should I be doing something differently?

Losing abdomen fat

Finance Consultant

For last 2 month I am going gym and my current weight is 75kg I want to decrease to the 70kg and my maintains calories is around 2100 I am coumsming daily around 1900 calories but I am not seeing my weight dropping. Should I do more deficient if I more I will lose my energy. 

Any advice?

Struggling with Weight Loss Despite Calorie Deficit – Need Advice

I'm a fitness chaser who can't control what I eat. So I do okay. I want to restart my fitness journey but a bit structured this time. So what's your fitness regime that I can jump into?

Also what's your opinion on fitness tracker? I have my eye on Garmin watches but worried about their support.

Mildly fit people in GV, what's your fitness regime?

35M 
  
 Pretty fit and the last body checkup showed everything is within range 
  
 1) gym 4 days a week. Not messing around here, I’ve been working out with the same trainer for 5 years 
  
 2) 1.5 scoops of protein shake post workout 
  
 3) no meditation/yoga/pranayam because I find it immensely boring  
  
 4) no sugar with tea/coffee. Skip breakfast. 2 rotis and chicken for lunch. 2 rotis dal and chicken for dinner. I’m a south Indian so rice once in a while is a must  
  
 5) full day fast once a month  
  
 Now I have a decent body and super proud of it  
  
 Good luck homie

Generalist

Do you guys have a diet plan? I haven’t followed any such plans so far, but I'm now thinking of having one. This is what I got from chatgpt. Any changes, please let me know:

Diet plan

Security Analyst

You might know me via Twitter (x). We are building pfc club organically. No cash burn so far. Bootstrapped. Our coaches are making 2 lakh per month average. The market is big. Ask me anything.

I am building Fitness Coaching Platform The PFC Club, ask me anything about fitness and career in fitness

Founder

I joined the gym one month ago. My budget does not allow PT so I am doing exercise based on suggestions of the common trainer. Now I have learned equipment names and a few exercises. My gym's trainers don't focus much on the core. I have to pull that one. I have noted my last week's routine. 

I would like to have your suggestions. 

1. Back
- Chin Ups Machine 12 Rep * 2  
- Pull Ups(Chin Dip Assist Machine) 12 Reps * 2
- Seated Row Machine  12Reps * 4
- Pull Down Leverage Machine 12 Reps * 4
- V-Group Lat Pull Down with Crossover machine 12 * 4
- Reverse Grip Back Row machine 12 * 3

2. Biceps
- Straight Dumbbell 12 Rep * 4
- Hammer Dumbbell 12Reps, 10 Reps, 10 Reps, 8 Reps
- Reverse Grip Cable Curls 12 Reps, 10 Reps, 10 Reps, 8 Reps
- Rope Cable Biceps Curls 12 Reps, 10 Reps, 10 Reps, 8 Reps
- Cumber Curl Machine  12 Reps, 8 Reps, 8 Reps, 6 Reps
- Abs Crunch Machine 30 Reps, 20 Reps

3. Chest 
- Push Ups 15 Reps, 12 Reps, 10 Reps, 5 Reps, 5 Reps
- Bench Press 12 Reps, 12 Reps, 10 Reps, 6 Reps, 5 Reps
- Incline Bench Press 12 Reps, 12 Reps, 8 Reps, 8 Reps
- Butter Fly 12 Reps, 12 Reps, 8 Reps, 4 Reps, 4 Reps
- Dumbbell Pullover 12 Reps, 12 Reps, 10 Reps, 10 Reps

4. Tricpes
- Diamond Pushup 15 Reps, 11 Reps, 10 Reps, 5 Reps, 5 Reps
- Rope Triceps Extension 12 Reps, 12 Reps, 12 Reps, 12 Reps, 8 Reps
- Triceps Pushdown with cable and straight bar 12 Reps, 12 Reps, 12 Reps, 10 Reps
- Over Head Dumbbell single hand 12 Reps * 4
- Over Head Dumbbell both hands 12Reps, 10 Reps, 8 Reps, 8 Reps
- Bench Dip 14Reps, 12 Reps, 10 Reps, 10 Reps

5. Legs/Core
- Squats 12 Reps * 4
- Smith Machine Squats 12 * 3
- Leg Extension Machine 12Reps * 4
- Crunches(open hand) 12*4
- Abs Crunch Machine 20 Reps * 4
- Roller Coaster 20Reps * 4
- Plank 1.5 Mins, .5 Mins, .5 Mins

I joined the gym one month ago

Hey guys,

My current weight is 83KG, 5'10" 23yo. My goal is to lose weight, and keep the weight within 73 to 75 kg range, in next 3 months.

I got a cultFit subscription from my company. There are too many things in cult fit. I am confused about what would be better for me. 

Should I go for HRX, Burn, Boxing or Normal Gym with personal trainer?

How to lose weight

Frontend Engineer

I'm a skinny guy...
 Height :  5 feet 7 inches
Weight :   48 kg

Can I gain weight without going to gym ??

Gain weight without gym

I realised that I have gained a lot of weight recently and wanted to do something about it. I have some small back issue so can’t work out a lot.
Tried intermittent fasting with 16:8 and lost some 2.5 kgs with just that and cutting heavily on sugar.

I want to reduce more, so for last one week, I am only eating lunch (2 eggs, 4 rotis with ghee and one vegetable)

Internet has mixed opinions on this. Talked to one healthifyme nutritionist but their agenda was to sell me something than actual suggestions.

Want to understand from this community, if you folks have done something like this and how good/bad could it be.

Starting my one meal a day diet for a month

Hi guys,
Both me and my wife weight between 100-105 kg. Oru baby is 1 year old. We want to loose weight but we can hardly access gym due to tight schedule. We both have fatty liver , wife has got gall bladder stone and she is a feeding mother.

We want to reach first milestone around 80-85 kg which was out weight 2 years back.

Is there any free app to plan and guide weightloss. We heard like calorie deficit diet can help. Also cutting down the sugar and junk food.

Any thoughts?

Healthy Calorie Deficit

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