Kataw-anan kaayu ni basahon oi. Bordering on non-sense naman ni. Exercise makes you more hungry? Fill up on better foods, oats, fruits and veggies. Climbing a flight of stairs burns only 3 Cals? RUN up a flight of stairs. Weight loss is just basic math. Calories IN < Calories OUT.
Calories IN = Amount of food taken in. Dili parehas tanan pagkaon, some are more CALORIE DENSE than others. Example: 1 pound of FAT kai mas daghan og calories than the same 1 pound of PROTEIN.
Calories OUT = Amount of work done in a day. Kung mu-ingon kog work anything that involves movement. Walking to the office = work, saka padung 3rd floor = work, going to the bathroom = work. This is where exercise comes in, doing exercises requires more calories kai 1. ang exercise itself is tiring sa lawas. 2. pag-repair sa muscles after exercise kai mu-gamit sab gihapon ug energy.
Other info based sa akong basa-basa og actual experience:
On diet - diet as in, unsai imong gikaon sa usa ka adlaw. Dili necessarily nga skyflakes ra imong g.kaon tibuok adlaw para mu-daot ka, what you really need is the proper food sources.
Step 1. Undang nag-kaon ug junk food (taas kaayu sodium content og carb content) + almost 0 nutritional value (ang lami kai bawal jud)
Step 2. Softdrinks = bad. TANAN Softdrinks: sprite, royal, sparkle. BAD. Taas kaayu og sugar content ang regular nga drinks, nya ang mga "DIET" sodas mu-gamit og artificial sweeteners nga naa puy ika.daut sa lawas. Only DRINK water unless you really really need an energy boost. A better substitute for a quick energy boost is eating a piece of candy + lots of water.
Step 3. Buy ingredients, not prepared foods. That's right, cup noodles, instant mami, all that instant stuff (except maybe coffee) contains a lot of preservatives and are just generally nutritionally bad for you. Learn to cook (if you don't already know how). Good food to buy - fresh fruits and veggies, oatmeal, whole wheat nga cereal, protein shakes kung nag-bulk ka, lean cuts of beef, pork, chicken breast (remove the skin) and fish. Canned tuna kai ok pud, kanang flakes in water palita.
Step 4. ayaw nag-kaon og 3 square meals a day. make it 5-6 meals a day, murag every 3 hours mu-kaon para di jud ka gutumon. Hunger signals the body to eat up muscle and turn it to fat, survival reflex ni from our early days kai if gutumon ang tao pag-sabot sa imong lawas di na jud ka ka-kaon for a long time so manigurado xa daan og tipon og tambok.
Sample nga kan-onon sa usa ka adlaw:
Breakfast - Wheat Bread/Oatmeal + Banana + Boiled egg. Gatas optional
Mid-morning snack - Crackers, water + any fruit.
Lunch - 1/2 cup of rice + sinabwan nga isda/manok + more water
Mid-afternoon snack - Pwede nuts/crackers, pwede sad if naka-andam ka green leafy veggies nga i-salad (minimize the dressing)
Dinner - Fish, prepared any way, pwede parisan og sabaw + the all important veggies
lisud tan-awon noh? ok rana kung andaman nimo. Ang paet nato karon kai bisag asa ta mu-lingi naay baligya pagkaon, junkfood, jollibee, mcdo, bisag mga coffee blends tag-as kaayu nag calories. likay2 lang gamay. Obviously, kana nga diet is not for people nga nag-bulking (ie. nag-gym nagpa-dako) that's more of an everyday routine makaon, if you're on your way to the gym or mag-jog, make sure to eat a little additional carbs before going, dako na xag matabang para ma-completo nimo imong routine, ay lang sad panubra.
Ug as much as possible paglikai ug fast food, very fatty, very unhealthy.
Ambit diay: Sa portions and supplementation, only put in your mouth unsai magamit sa imong lawas. Too much Carbs = fat stores, Too much Protein = Mag-ketosis ka (long story short maka-resulta og brain damage), Too much Fat = Tambok lang gihapon. Too many Vitamins (nag.multivitamins duha ka klase + Vit C + unsa pai lain gi-tumar) kai kuyaw magkasakit sad, daghan kaayu na sila kapoi lista i-google lang "VITAMIN (INSERT VITAMIN HERE) OVERDOSE" kana.
On exercise - going to the gym is ideal, pero if ma-hadlok ka/ma-uwaw ka/wa kai kwarta/tapulan ka, daghan sad kag exercise mabuhat sa balay.
1. Push-ups, good for the biceps, triceps, forearms, shoulders and chest. The key is not to do 1000000000 pushups (endurance mana), the key is to make 10-12 pushups nga mag-lisod ka. una jud sa tanan tarung nga push-up buhata. Straight ang lawas (ayaw ipa-isa ang lubot), og ang kamot naa shoulder width apart. Kung di ka maka-kaya nga all the way down, ok rana, basta make sure you bend your elbows. Ang pag-ginhawa importante sad (actually sa tanan exercise breathing is important.) inig padung nimo ubos (rest) BREATHE IN, kung padung saka (push-up mismo) BREATH OUT.
nag.mention ko nga dapat lisuron ang 10-12 pushups, unsaon mana? simple. Kung chicken na para nimo ang standard push-up pun-i og challenge, i.butang imong tiil sa RAISED PLATFORM (di sad nang sobra ka-taas ha, mga 10 inches lang) nya imong kamot naa sa sawg, awon nato kung sayun ba gihapon ang 10-12 pushups. repeat until ma-sayon, after ana pun-i napud og challenge, while nag-push-up ka (standard, ayaw i-isa ang tiil) i-balance imong duha ka kamot sa basketball (haha actually wa pako ka-abot ani nga level, sa nadung.gan rani nako)
Lastly, ang pushup daghag klase, pwede CLOSE GRIP (ang imong kamot dug-ol na, less than shoulder width apart, common tawag ani triangle push-up) para igo sa Triceps. Kung imong gusto ma-igo ang Chest, WIDE PUSH-UPS ang buhata (kamot farther apart, kani kinahanglan jud ka mu-dip og ayo)
2. Bodyweight Squats
3. Tricep Dips
4. Curl-ups
5. Planks
6. Pull-ups
7. Chin-ups
ok, kana sila kasagaran gi-abuso sa uban tao (1000000 reps nga curl-up, naunsa!?) ang importante ani nila is these principles:
1. The greater the difficulty, the better. (ie. Inclined push-ups > standard push-ups)
2. Change up your position doing each (kasagaran ani nila ang position man sa lawas ang importante kai wa mai weights gi-gamit) exercise as soon as feel nimo dali na xa buhaton.
3. Rest for 1 day between sets. M-W-F = workout day, T-TH-S-S = rest days. Important ni kai otherwise ma-daot lang imong muscles, that's why it's not ideal to do 100 pushups everyday or go and work the same muscle group everyday, alternate.
4. If you want endurance do more repetitions (ie 100 pushups, etc.), if you want to increase muscle size do 10-15 reps where nag-lisud ka (like inclined push-ups)
5. Eventually di na ka ma-contento sa progress from body-weight exercises alone, so move to the gym when you feel ready, but don't forget to do body-weight exercises lang gihapon. Free Weight exercises and Body Weight exercises should not compete, they should complement each other.
Google nalang nang uban, kai ma-tulog nako.
share diay ko ug site
one hundred push ups if you want to be able to do 100 continuous push-ups, go to this site. Naa na xai program, I am currently at week 4 nya I can do about 60 push-ups nonstop. 70 kong pugson.
Originally Posted by L. Enario
Kataw-anan kaayu ni basahon oi. Bordering on non-sense naman ni. Exercise makes you more hungry? Fill up on better foods, oats, fruits and veggies. Climbing a flight of stairs burns only 3 Cals? RUN up a flight of stairs. Weight loss is just basic math. Calories IN < Calories OUT.
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