ano mgandang isabay sa gym para magloose ng weight?

[to_d_xtrm]

kung gusto mo mabilis ay mahirap gawin. pero magagawa naman. kailangan lang ng dedication talaga. The lowest body fat that i achieved before is 9%. pero ngayon ay wala ng maintenance. tinatamad na eh. hehehe...

1. do a lot of cardio if you dont want to have bulky muscles. Nawawalan ka kasi ng muscle mass pag sobra ka sa cardio.

2. Do super sets when working out. minimum of 12 reps and gagawin mo. example is inclined dumbell press tapos rest ng 15 sec. then immediately proceed sa flat dumbell press. Mas mabigat ang weight ng dumbell ay mas ok.

3. Panay chicken breast, and tuna kainin mo. oatmeal instead of rice. pag di talaga kaya ay mag 2 spoons of rice ka para ma-satisfy lang craving mo.

4. Inom ka ng protein supplements tapos kainin mo for snacks ay hardboiled egg whites. tanggalin mo na yung pula.

gawin mo ito for about 2 months. sure na magiging ripped yung katawan mo.

[Shanghainese]

^ para saan ang protein supplements?
pampalaki ng muscle o pampaalis ng taba while you exercise?

[to_d_xtrm]

Protien supplements ay supply of protien na need mo to build muscle mass. which is pag di ka nag take ng protein at nag diet ka ay papayat ka ng sobra. mauubos fats and muscle mass mo dahil sa too much cardio. Magiging mukha kang malnourished. hehehe. The maximum a person can take protein is 2grams per pound of body weight. Take note that you dont need to totally have zero fat diet. Its all about the balance of you diet. Kung fat loss ay more on protein and complex carbs, and less oily food and less salty food. I said less and not zero since di ka naman sasali sa body building competition.

Yung protein supplements ay para ma-attain mo yung needed protein ng katawan mo to grow or maintain your muscle mass. as what i have said pag hindi na-attain ay papayat ka ng sobra.

For added knowledge na rin, during off season, yung mga body builder ay nakain din ng prito, rice, etc. During competition season lang total cut down, almost zero salt, and zero fried food. Kaya nakikita sobra yung mga cuts ng sumasali sa comnpetition kasi kahit water ay konting konti na lang. para dehydrated yung itsura at yung balat ay dikit na dikit sa muscles. kaya ripped na ripped yung itsura. =)

Hope i was able to help.

[beauty_essencials]

[Shanghainese]

^^ hmmm, so pang palaki lang sya ng katawan.

kelangan ko kasi pampaliit muna. tsaka ko na siguro isipin mga protein diet. number one rule is maglose muna and so far am not successful

[Rockingham]

Hi!

To those who want to lose weight, why you don't try running/jogging.
Effective syang pamapayat! I invited my friends to run with me 3 times a week.
From being obese 91Kg, 5'4" ngayon 81Kg na lang sya after 6 weeks of training with me. At Syempre, yung BMI nya nag improve, he can run up to 8times sa oval namin, non stop, what a great improvement! You can check this website, very informative for those who wants to run their way out in losing weight. You can also check your BMI here. Losing weight takes a lot of effort, you would see results around 6-8 weeks. Syempre you should also be discipline in enough on how much calories you take, eating habit at syempre diets. I'm sure you'll be able to achieve your goals when you start now! You can send a PM if you need help on my running tips/ or gym training( I also do cross training workout sa gym)! I'm currently training for a 42Km run this November and December. Hope I can finish it below 3:30Hrs.

http://www.runnersworld.com/channel/0,,s6-242-0-0-0,00.html

[albert85]

madaming tubig(warm), stairs at bawas ng kanin at noodles...

at dasal... LOL


_________________
Take Nothing but Pictures, Leave Nothing but Footprints, Kill Nothing but Time...

... LEAVE NO TRACE ...

[electronics777]

[ZeusDylan]

gym + high fiber less carbs diet

I used to do South Beach diet, pero kapag kelangan mo ng energy pwede mo namang itweak ung south beach hehe

you can eat brown rice (controlled), wheat bread (1-2 slices in the morning), a lot of veggies, fruits (not high in sugar), fish, chicken, no chocolates, lots of water
_________________
For the love of Beauty <3

[lloyd598537]

less calorie intake + more calorie burning activities = sexy tone body

[akosimatt08]

WHEY PROTEIN to build muscles.

[mokmafi]

wag kayo uminom ng kung ano ano ng hindi nagpapakonsulta sa doktor. instead na yun mga tiyan nyo lumiit e baka yun nasa pagitan pa ng hita

Disiplina ang sekreto ng payat subalit malusog na pangangatawan.

[YukiL33]

[pizza n lasagna]

swimming.
panalo sa bilbil!

[skinnyfreak]

@mech_engr_sg
agree ako sa iyo sir..

IMHO:

1.) build muscle to accelerate metabolism. the more mataas ang metabolism mo the more efficient is your body at fat burning
2.) do cardio at aerobic levels kasi at aerobic levels fat ang ginagamit ng body as fuel.
3.) portion control sa food and watch what you eat. kahit papalaki ka or papaslim, you have to keep an eye on your proper portions and food you take down. less fatty less oily less salty, zero simple carbs, more on complex carbs, protein and good fats. i heard a serving of olive oil will help fat loss.
4.) take lots of water if you are into fat loss.
5.) get adequate rest and sleep
6.) get to know how many calories you really need per day. nakokompute eto. i-google nyo na lang. from here you will base how many youll gonna eat per meal.
7.) eat frequently but eat smaller meals, like every three hours you need to refuel your body or else it will go into starvation mode and it will make your metabolism slow.