Looking ways and advice to reduce 36.4KG..

M

mwkh

0
Recently, I have signup myself to a gym, and did a test with the weight machine that I need to reduce 36.4KG of extra weights in my body. Some basic instruction on how to be done is given but it is not very specific unless I request for the one to one trainer which a quite high rate price. I'm hoping to seek advice from the pros and expertise to help me on reducing my weights.

Some basic test info:
FFM: 81KG
FAT MASS: 50.7KG
TBW: 51KG

Target BF%: 15%
Predicted Weight: 95.3KG
Predicted Fat mass: 14.3KG
Fat to lose: 36.4KG

Segmental Analysis:
Right Leg:
Fat% 34.3
Fat Mass: 8.5kg
FFM: 16.3KG
Predicted Muscle MAss: 15.4KG

Left Leg:
Fat%: 33.6
Fat Mass: 8.3KG
FFM: 16.3KG
Predicted Muscle Mass: 15.5KG

Right Arm:
Fat%: 29.7
Fat Mass: 1.6KG
FFM: 3.8KG
Predicted Muscle Mass: 3.6KG

Left Arm:
Fat%: 29.5
Fat Mass: 1.4KG
FFM: 3.4KG
Predicted Muscle Mass: 3.2KG

Trunk:
Fat%: 42.9
Fat Mass: 30.9KG
FFM: 41.1KG
Predicted Muscle Mass: 39.2KG


My main objective: lose weight, cutting off my abs, and tone up muscles. But anyone can teach me how to flattening my abs? and toning up my muscle esp chest, shoulder, hands, legs at the same time ? or any other advice will do.


thanks.
 
You have told us nothing about diet or exercise.
Food- what you eat and the amount
Exercise- type, frequency

Please.
 
You know, this is just a simple virtual diagram of your body. Please consider couple of my suggestion and tell us your current diet and workout regime.

Basically cutting calories through dietary changes seems to promote weight loss more effectively than does exercise and physical activity. But physical activity also is important in weight control.

The key to weight loss is burning more calories than you consume. Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).

For most people, it's probably too difficult to eliminate the amount of calories through exercise that you could through dieting. That's why cutting calories through dieting is generally more effective for weight loss. But doing both — cutting calories and exercising — can help give you the weight-loss edge. Exercise can help burn off even more calories than just dieting.

Exercise also is important because it can help you maintain your weight loss. Studies show that people who lose weight and keep it off over the long term get regular physical activity.

If you lose weight by crash dieting or by drastically restricting yourself to 400 to 800 calories a day, you're more likely to regain weight quickly, often within six months after you stop dieting. Getting regular exercise also can help prevent excess weight gain in the first place.

It would be better for you just consider all of my suggestion and make a proper diet and realistic workout regime for yourself.
 
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