I manage to drop 5kg in less than a month to be upgraded to PES
B recently. Even though muscle/fat ratio was roughly the same and
had a fairly large bone mass.
Things He's gotta do EVERYDAY
1) Watch your diet, stop eating fatty foods [e.g. Stop eatin
fastfood and highly fatted hawker food]. Take off skins of
chickens, eat more veg, and especially more protiens [i find 2 half
boiled eggs every morning works the best] to build up those pull up
muscles. This will help you maintain ur weight in the future as
well
2) Run EVERYDAY, Don't care if you jog on days you feel lazy but
atleast get out of the house. Run for 20mins minimum. Best times to
run is either 8am in the morning or 6:30/7pm at nights. Not too hot
at those times. If it rains, go to the gym.
While at the GYM
Running - To loose weight, run in short burst. E.g. Warm up 2mins
on Tread speed of 10. Then push it up to say 14 for 2 mins, then
lower it back down to 10 for 2mins etc etc. On the odd day, do a
full 2-3km at 11/12. If its too quick, start at a lower speed, vice
versa if its too slow.
Weights - Pull up muscles simply use the muscles located at the
sides where ppl tend to tickle you. Lat Pulldowns & Assisted
Pull ups work on these muscles. But i still encourage you to ask
the instructors, they know better.
Correct me if im wrong anywhere but this is wat i did everyday for
about 3-4 weeks and i managed to drop the weight. Good luck 2 ur
friend
