I was 19kg overweight, had a huge belly and double chin, and I needed to reach 13% body fat before summer ended. I achieved it with these 26 rules:
1. STOP RUNNING (for your knees).
@meinmokhtar Mak ayah ko memang suruh ko carik makan minum semua sndri time ko kecik. Ni dia da tua bagusla kalau ko tak ingat bakti diorang. Nanti anak ko buaat kau mcm tu