Thank you very much for taking the time to read and answer my questions. Much appreciated

Hey Patrick, happy new year to you too!

Here is weight loss explained:

http://evilcyber.com/losing-weight/secret-to-weight-loss/

And here is a home workout you can do:

http://evilcyber.com/fitness/home-workout-plan-beginners/

But keep in mind you can’t spot-reduce fat:

http://evilcyber.com/losing-weight/spot-reduction-myth/

Thank you.

oh, and HAPPY NEW YEAR 2014….

Heah Eliska, you had a long break and your body has to get used to it again. Start with about half the amount of fitness you did before the surgery and slowly add to it.

The process of toning itself I explained here:

http://evilcyber.com/fitness/how-to-tone-your-body/

hello my name is lucy , im 14 and sporty, i play badminton 4 hours a week, swim 2 hours per week, walk a good amount everyday as well as horseriding once a week.
i had 3 months work of hard intense training preparing for the bronze badminton nationals but unfortunately had a bit of a dramma and ended up with appendicitis and having a 2 hour opperation. it’s now been 5 weeks since my operation and have just started play my badminton again. but my fitness level is pretty bad. i’m struggling to keep playing at a good level of intensity for a good amount of time. i get out of breath fast .. i’m looking for exercise plans or exercises to build my fitness up. what type of exercises should i be aiming to do.. i need some guidence to help get me back up to my normal itence standard again. also i was 9 stone and my arms,legs,back and belly was very toned up but over the month where i couldn’t do any sport i gained just over half a stone and my toned muscle isn’t really as toned now … i also have gained a lot of ‘bad’ fat around my waist and thighs could you please help and tell me how i can loos my unwanted fat,tone up again and improve my fitness allowing me to do a high intensity sport for longer periods of time.. bearing in mind i have had problems with my knees and also sprained my back 2 weeks ago so i need a guidence of strengthening exercises too .. thank you for your help. i have also been reading about nutrition and things i really have no idea wht would be the right food that i should be eating or the wrong food tht i should stay away from. need some guidance thanks.

Charith,
Bro, The only way to gain weight is eat more.Eat more calories than you burn.I assume you have very high metabolism.If 3 meals doesn’t show any progress,add another meal.keep increasing your calories(macros) till u see some weight gain.Get into a habit of eating try to eat something every 2-3 hours.try eating your favorite foods which will increase your appetite.(Don’t worry you will not be chubby.). Supplements do help to build muscle but make sure you buy good products.There may be mixed and low quality weight gainers.(Assuming you are from Sri Lanka).Avoid cardio related exercises till you put on some weight.Follow a workout rutine based on compound exercises.(squats,Dead lifts,pull ups,bench presses etc..) Cheers machan 🙂

You have to work out, get enough protein and calculate the TDEE as close as possible while keeping an eye on your body fat percentage.

There is not much room for error, if the BFP already is low.

Still keep the carbs low ?

i used MEGA MASS 4000 ,2 Serious Mass and TRUE-MASS
i change my gym tim 3 for last 6 months

Absolutely! And the mechanisms to get you there actually are simple, but you have to stick to them – which is the real hard part.