Muscle Building and Fat Loss

[Xenoxorph]

suggest nako ninyo bai kay cardio gyud
water weight and fats man guro na inyo mostly
unsa diay mga timbang ninyo?

Traditional cardio can be boring. I lost most of my fats WITHOUT doing any cardio. Eat right and exercise with maximum intensity

[L. Enario]

+1 sa kang Xeno nga exercise with maximum intensity.

Been doing body weight exercises for 4 weeks now, started @ 93 kilos lost 4 kilos so far (about 9 lbs) + better definition sa upper body. Just started walking home from school about 3 kilometers per day.

Ani ra ako gi-buhat bro pspoon:
Push-ups, squats, crunches, started doing pull-ups (nice call on the negatives Xen). For my diet I eat 6 small meals per day, wa ko mag-calorie count, but definitely less than what I used to eat.

break down sa ako routine (exercise)
Monday - Push-up Day (there's more than 1 type of push-up, do the different kinds to hit different muscle groups)
- Good-form push-up
- Wide-grip push-up
- Narrow push-up
- Inclined push-up
Do about 30 but ayaw kausaha, do them in sets of 10, (usually abbreviated as 3x10) so do 10 then pahuway for 30 seconds - 1 minute, ayaw kaayu grabeha pahuway kai ma-wad-an nakag gana.

Wednesday - Squats & Abs Day
- Body-weight squats
- Crunches
- Leg Raises
- Side crunches
- kung dili kaayu kapoi mag-burpees og knee-highs ko

Friday - (WORST DAY OF THE WEEK HAHA) pull-ups day
- Negative Pull-ups
- Chin-ups
- Standing rows

Remember - kinahanglan jud og time ang lawas para mu-recover, so give it 1 day at least before mag-exercise napud. Exercise is only 1 part, the other (arguably more important) part is your diet.

[lestat1116]

+1 sa kang Xeno nga exercise with maximum intensity.

Been doing body weight exercises for 4 weeks now, started @ 93 kilos lost 4 kilos so far (about 9 lbs) + better definition sa upper body. Just started walking home from school about 3 kilometers per day.

Ani ra ako gi-buhat bro pspoon:
Push-ups, squats, crunches, started doing pull-ups (nice call on the negatives Xen). For my diet I eat 6 small meals per day, wa ko mag-calorie count, but definitely less than what I used to eat.

break down sa ako routine (exercise)
Monday - Push-up Day (there's more than 1 type of push-up, do the different kinds to hit different muscle groups)
- Good-form push-up
- Wide-grip push-up
- Narrow push-up
- Inclined push-up
Do about 30 but ayaw kausaha, do them in sets of 10, (usually abbreviated as 3x10) so do 10 then pahuway for 30 seconds - 1 minute, ayaw kaayu grabeha pahuway kai ma-wad-an nakag gana.

Wednesday - Squats & Abs Day
- Body-weight squats
- Crunches
- Leg Raises
- Side crunches
- kung dili kaayu kapoi mag-burpees og knee-highs ko

Friday - (WORST DAY OF THE WEEK HAHA) pull-ups day
- Negative Pull-ups
- Chin-ups
- Standing rows

Remember - kinahanglan jud og time ang lawas para mu-recover, so give it 1 day at least before mag-exercise napud. Exercise is only 1 part, the other (arguably more important) part is your diet.

maayo ka maka push up ka og 10. i could hardly do 5.(proper 5). ambot ngnao wala jud koy kusog kung magpush ups ko. labaw na pull ups.

[tinggytinggy]

Traditional cardio can be boring. I lost most of my fats WITHOUT doing any cardio. Eat right and exercise with maximum intensity

i agree that traditional cardio is boring. its one of my hated exercise before.
but it doesnt mean nga dili nalang sad magcardio

maximum intensity is a really great way to lift weights
that why they have a so called "HIT(high intensity training) program"
designed to challenge your body and cardio strength

if nahan gyud makita ang result in 2months time
then mao na gyud na nga balance gyud tanan
from lifting weigths, cardio, eating and rest

always remember that most programs for exercise are an hour or 2hours max
you still have 22hours remaining sa imo adlaw. what you do with that remaining time
of the day will greatly make an impact on your goal.

[tinggytinggy]

timbang nako 170. cge ko cardio jud.

how tall are you man diay bai?

[reypel]

suggest nako ninyo bai kay cardio gyud
water weight and fats man guro na inyo mostly
unsa diay mga timbang ninyo?

im 129lbs now 140lbs before 5'4"

normal man ako timbang base on my height pro naa ghapon gamayng fats

[lestat1116]

how tall are you man diay bai?

5'6 tambok + big bone

[L. Enario]

Practice rajud na bro lestat. If you wanna do more push-ups go to one hundred push ups training to do 100 push-ups in 6 wks time.

[tinggytinggy]

im 129lbs now 140lbs before 5'4"

normal man ako timbang base on my height pro naa ghapon gamayng fats

5'6 tambok + big bone

il give you guys an honest fact when it comes to workouts/exercise.
1st 2months will be the easiest because you will almost instantly see results.
why? you ask, because most of the weight that are being shed off is water and a li'l fat also.
3rd month til 6-8months will be the hardest and most challenging because it's that time where
you start to build muscle and lose fat. so in that case dili ka makakita ug difference kaayo sa imong
lawas. excess water has been shed off so there is not much weight loss nga imo na.experience sa 1st 2months. but hang on, take the challenge gyud. why i advice cardio? its the most effective way to burn fat, especially on your belly part. unless you can sustain high intensity workouts, maintain a heartrate of 140 beats per minute for an hour. kana sure gyud ko ana nga effective sad na as what xenoxorph mentioned previously. i know boring ang cardio, but here's the deal right now. running is very popular nowadays, naa funrun every sunday(3k, 5k, 10k). thats a great reason to do cardio at least once a week, get your heartrate rising and burn some calories and fats.

hope this helps!

PS: in order for you to burn fats in your system, heartrate should be maintained at 130-140 beats per minute at least for 20-30mins. and this is true..

[lestat1116]

sakto jud. easist jud ang first 2 months karon lisud na kaayo og pagamay. but i wont give up jud. dli ko kahbiw unsaon pagkuha sa heart rate.