Muscle Building and Fat Loss

[nzo]

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Master Xen, I'm overweight and obviously out of shape. My stamina is really bad. I want to become lean and gain a little bit of muscles. How do I start and what should I do first?

start eating CLEAN... why? eating clean requires a sh*t load of discipline and will to do, try to instill it in ur lifestyle, trust me this will make you feel and look good better than those who do not eat clean..everything else will just follow...this should answer ur question on how to start and what to do first...good luck

[zeff]

kinsai nag target ug 3000 calories/day dri? hay paka lisora abton,..

[james_ezril]

knsay pede mo himo ug program nako dri?

[krusade]

Master Xen, I'm overweight and obviously out of shape. My stamina is really bad. I want to become lean and gain a little bit of muscles. How do I start and what should I do first?

could i just say "Lean" muscle is very hard to gain.. well.. i think this has been stated a couple of times.. work on it man... establish mindset, work on good nutrition, workout and cardio. 80% nutrition 20% hardwork.. or you can have it my way.. 70% nutrition 20% hardwork and 10% rest

[aldrin89]

mga master pag human nako ug lift bah, back and bi's pagka ugma ana mag sakit mang akong luyo sa liog, right side. dili pud siya stiff neck kay malihok or maliso man nako akong liog, mura lang siya ug naay motosok nga sakit. mura gani ug ugat or muscles nga naipit. mawala2 siya kung hiloton pero mobalik ra gihapon. kinsay naka sulay ani?

[minni]

brad unsaon pagamay sa tiyan? then dili kaau mogamay apil ang nawng kay mamyahok man. hehehe

[Renz8]

mga master pag human nako ug lift bah, back and bi's pagka ugma ana mag sakit mang akong luyo sa liog, right side. dili pud siya stiff neck kay malihok or maliso man nako akong liog, mura lang siya ug naay motosok nga sakit. mura gani ug ugat or muscles nga naipit. mawala2 siya kung hiloton pero mobalik ra gihapon. kinsay naka sulay ani?

Pag gamit ug Belt Support sa emo tiyan ug mag workout ka brad same ta ug g pamati before but after nag gamit ko ug belt nawala ra...........

[noelngyawa]

Pag gamit ug Belt Support sa emo tiyan ug mag workout ka brad same ta ug g pamati before but after nag gamit ko ug belt nawala ra...........

lols ngano gud tawn maka prevent og neck pain ang belt support. walay relation. way gamit mag belt kung di ka mag alsa og mga barbell rows or rows.

napiit rana ang ugat sir or muscle spasms. ok rana phuway rana

[LittleBigMan]

mga master, after nako mg.alsa2x buh mg.sakit man ako waist... na.ay sayop sako workout mga master?

[cmontoya]

@LittleBigMan: Where exactly?

1. Do you warm up for 20 minutes (10 minutes to speed up your heart rate a bit followed by 10 minutes of dynamic stretching? before lifting weights? If you aren't do so.

2. Do you maintain proper form? Again, I see a few people who either arch their back when bench pressing, lean back and forth when using the lat pull down machines, bend over when squatting or deadlifting rather than ensuring that the spine is neutral, or swaying their hips forward when doing barbell curls. If you're doing this, deload and lift only the heaviest weights that you can without sacrificing form. I think a lot of men don't like people to see they can't lift anymore but that's ok, that's called lifting to failure. If you want to pump more, then deload and continue.

3. Do you cool down after working out (10 minute walk on the threadmill or just spinning, followed by 10 minutes of static stretching?) If not, do so.

Not sure whether the above will help but if it doesn't not, then a check up might help. Then again, basin pamaol ra na which is normal