A

de Rai is Indonesia's most famous bodybuilder and a passionate advocate of good nutrition and a healthy lifestyle. As a big man with a lot to say, he enjoys going against stereotypes.

Every second week he will be offering professional advice through this column.

Dear Ade Rai,

I have always been reluctant to step into a gym. It's such an intimidating place for people like me (I am 1.65 meters and weigh 80 kilograms) but I know I have to one day go to the gym if I want to lose all the excess fat on my body. I am worried other members will stare at me and laugh behind my back, especially at the bodybuilding-type gyms where most members are male and have a hardcore attitude. Is there a gym in town that caters for women like me? Thank you.

- Lia, Jakarta

Dear Lia,

Thank you for your question. No doubt you reticence to go to the gym has to do with being self-conscious. Let me assure you that the gym is the most likely place to see people unhappy or dissatisfied with the way they look or feel. That is why they are there in the first place. So you will actually have more in common with gym goers than you think, and share similar objectives too. I am sure everybody at the gym will admire your courage to take action rather than laugh behind your back.

Besides, no one ever becomes fit overnight, it is a process that takes months to achieve, which every gym member understands so well. So my first recommendation to you is start to think and feel more positively about gyms available to you everywhere.

Secondly, I understand that some of the machines or equipment may look rather intimidating. The machines made from cast-iron and steel look bulky to everyone. However, they are actually designed to suit members of all sizes. You will find that once you allow yourself to stop feeling intimidated by those machines, you will start enjoying using them and find them to be very beneficial in honing your physique as well as achieve your fitness goals.

By being unnecessarily scared about lifeless steel machines, you are actually preventing yourself from benefiting from them. Better to direct your fear towards the effect of an unhealthy lifestyle on your body, and start appreciating the effort put forth by exercise scientists in designing the best possible equipment to work out.

Most gyms will welcome you as an honored member, so I hope you do step into that gym and embrace its warm welcome. After all, people like you are what gym owners have in mind when they build their premises.

Hi Ade,

I am a 37 year-old male with a 35-inch waist. My doctor said I had a Body Mass Index (BMI) of 25, which means I am considered overweight. I would like to lose some weight and have been advised to exercise three times a week. My questions are:

Should I diet or work out first?

Should I exercise before or after a meal?

How much weight can I expect to lose in a month?

Would the weight come off sooner if I use fat-burning supplements?

Thank you for taking the time to answer my questions.

- Raul, Jakarta

Hi Raul,

Thank you for writing in. Your BMI is indeed on the high side. The sooner you start to live a healthier lifestyle, the better. Allow me to address your questions directly:

Should I diet or work out first?

Why not both? Combining a sound exercise program and sensible nutritional diet is your best ticket to achieving a healthier, fitter body. Instead of having an "either or" mentality, allow me to tell you the good news: You can combine both first.

Should I exercise before or after a meal?

It is possible to do both. If you exercise after a meal, opt for resistance training. And if before a meal, chose aerobic-type activities like cycling, brisk-walking, light jogging, swimming, or group sports.

How much weight can I expect to lose in a month?

If you stick to your new nutritional and exercise program, you may expect to lose a healthy 4 kilograms in the first month. However, if you do not lose that much, please do not get discouraged as it is likely the fat your lost was replaced by muscles.

Would the weight drop off sooner if I use fat-burning supplements?

Theoretically, yes. However, it holds true only when you adhere to your nutritional and exercise plan. If you think you can shortcut your workout or diet with one or two pills, then there is a big chance you will disappoint yourself come measurement time.