Muscle Building and Fat Loss

[makie]

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i really want to become fit..problema ra jud nku is d ko kacontrol sa pgkaon sa food.
hope i can discipline my self..nice advice..

you could never have it overnight. kung kaliton nimo, mangita gyud na imong lawas. if you're eating too much for years, there's no way that you could eat a lot lesser than the way you're eating right now. it won't do any good. discipline and patience lang gyud. gradually reduce the amount that you eat and maybe eat in more frequent intervals in lesser amounts per meal. in time makaadjust lang na imong lawas and you'll realize nga nigamay na imong kaon.

plus some exercise won't hurt. start in a slow pace that suits you but of course put some resistance or intensity on it. gradually increase the intensity or resistance later on kung sayon na para nimo or maybe a change in activity. motaas ang imong metabolism ana and if you're consistent, you'll lose weight and get fit in the long run.

pasensya, disiplina, ug consistency lang gyud.

[lestat1116]

^ Tinuod og saludo ko ana brad.
Mating kining ahoang lawasa ni, mura man og Coca Cola nga can. Pagka batia oy! Maskin' taas ko, lata man og Coke ag ahoang lawas. Bay! Nag stroll, stroll lang ko ani sa ahoang subd.

swerte can imo, ako kay litro. bottle na. kato una 2ltrs

[Ice Knight 7]

you could never have it overnight. kung kaliton nimo, mangita gyud na imong lawas. if you're eating too much for years, there's no way that you could eat a lot lesser than the way you're eating right now. it won't do any good. discipline and patience lang gyud. gradually reduce the amount that you eat and maybe eat in more frequent intervals in lesser amounts per meal. in time makaadjust lang na imong lawas and you'll realize nga nigamay na imong kaon.

plus some exercise won't hurt. start in a slow pace that suits you but of course put some resistance or intensity on it. gradually increase the intensity or resistance later on kung sayon na para nimo or maybe a change in activity. motaas ang imong metabolism ana and if you're consistent, you'll lose weight and get fit in the long run.

pasensya, disiplina, ug consistency lang gyud.

Mating, sakto gajud kini bay. Mao sad kana ang nahitabo naho sauna sa bata pako.

Rice=2-3 cups
Hotdogs=5-10
Sausages=2-3 cans.
Hams=3-7 slices.
bacon=2-3 ka 200 grams.
Coke/sprite/root beer (Argh! Softdrinks nalang ang ibutang kay daghan kaayo)=2-4 glasses w/ ice.
pag niabot kog post high-school... Nagminusminos na ko og kaon. From 2-3 cups, nahimo nalang og 1-1 and 1/2 cup.
cutted those specified above by a half and during the first days... Gutom kaayo ko pero pagkadugayan maayo na.
PLUS! I switched to vegan mode.

swerte can imo, ako kay litro. bottle na. kato una 2ltrs

[COLOR="rgb(65, 105, 225)"]Eeeh? Makakatawa manta ana oy! Pero ag litro kay naa may pagka 8-ounce ag porma keysa lata. Aha may mas way claro, kanang naay 8-ounce CCB, or kanang lata?

Pero, salamat lang sad nga taas ko, 5'10" ang height.
[/COLOR]

[jomzkie23]

maynta ako pud mo-ing-ani,, haha

[jofre45]

LiSod JuD NiNg MgPaGaMaY tAh....
KiNaHaNgLaN Og DisCipLiNe, PaTieNcE, CoNsiStEnCy Nd ThE MoSt a Lot Of DediCaTioNs......

[zagaboI]

For me it is. 6 days a week is crazy for weightlifting.

basin sad bro different body parts per day. or iya giinclude iya cardio / abs day(s) dha.

Para nako, 4-5 days is enough as long na lahi2x. pero if whole body ka 3 times a week.


OT: dugaya aning paburot sa basta walay mga mahalon na suppliment. kaon, katog, workout ra intawn ako. hehehe porma na man, gamayan pa lang ko sa braso.

[lestat1116]

dli jud kaya 6 days. ako kay 4 days jud. 3 days weights 1 day cardio. plan nako r days weights 3 days cardio.

[oihc923]

doing 2 body parts/day. abs everyday. cardio is a biking from jy to busay once a week. use to do it 3x a week but cut it down coz i wanna bulk up a lil.
M,Thu - chest, biceps
Tue,Fri - shoulder, triceps
Wed, Sat - back, legs

[eiknarf]

actually, ang frequency ug program sa atong pag workout magdepend sa atong goal ug sa atong body structure. kasagaran jud mag pa gamay pero naay uban pud magpa gain or magpadako. ako, I belong to the Hardgainer group. so I limit my training days to 4x/wk.
My program goes like this :
mon chest/shoulder/lite tri
wed back/lite bi/abs
fri legs/calf/abs
sat my weak body parts(for me:lite shoulder/bi) and short cardio.

1st wk 5 sets/exercise 4 - 8 reps 3-4 exercises/body part(for lite tri/bi only 2 exercises)
2nd wk - same as 1st wk
3rd wk 5 sets/exercise 2-6 reps 2-3 exercises/body part(mostly with spotter)
4th wk 5 sets/exercise 10-16 reps(40-50% less from max) 3-4 exercises/body part

this program works for me(of course w/ supplements) and it doesnt mean that if it works for me it will also work for you. So, find the best program to suit your goal.

and lastly, correct form and tempo is very important. HAppy lifting to all !!!

[Xenoxorph]

Opinion rani nako ha? I find it useless to exercise one body part per day.. C'mon isolations? If you want muscle mass go for compound movements! I think isolations are only for bodybuilders who wants perfect definition.