Muscle Building and Fat Loss

[L. Enario]

been struggling with my goals lately. my activities would be jogging up a 484-step staircase for about 3-4 times in a week, crunches and some push ups, and do martial arts for about 3-4 times in a week too. i change my activities every 2 or 3 weeks just so that i won't get used to it. my diet is made up of a lot of fruits, protein (usually chicken), and oat meal for about 5 times in a week at night. i eat rice regularly but in a moderate amount (not more than a cup per meal). i drink lots of water too.

the thing is, i've just been struggling with my abs. though it's not really that bad, i just really pushed to make it a lot better. i don't have something like a beer belly but i just want to make it look a lot better. for months i think that it isn't progressing much.

what are the things that i'm doing wrong? or maybe what are the things that i should do to yield better results?

There are 2 ways para mang.gawas jud ang abs:

1. Lower Body Fat Percentage to <15%, resulta ana is makita jud ang mga underlying muscles. The problem with constantly doing exercise without focusing on FAT LOSS is that di jud makita ang definition sa imong muscles.

2. If mubo najud kag Body Fat %, then maybe you're not working on all the core muscles. Remember ang abs is just 1 of your core muscles, there are a couple more that you need to work on so that they help and "push" your abs out.

Like what most people would suggest the best FAT LOSS Cardio is High Intensity Interval Training (HIIT) google the term for more info, but here's a basic overview:

HIIT is done by doing INTERVAL of High Intensity and Low Intensity exercise (commonly jogging). So your program would be something like this: 1 minute jogging at normal pace (or slower) then 1 minute of SPRINTING (pwede sad less, if you're just starting out, like 30 seconds sprint lang sa). Doing HIIT for 20 minutes is roughly equivalent to doing 40 minutes of slow jogging.

Hope naka-help ni.

[rottweiler1234]

Muscle is 70% water and, as a result, is a relatively heavy tissue—much heavier than fat. On the flip side, fat takes up much more space than muscle, actually three times as much. So when you lose a little fat and replace it with a little muscle, the scale will probably say you’ve gained weight because muscle weighs more than fat. But I promise your size will decrease because the muscle takes up less space. People who focus heavily on strength training, and those who only want to lose 5 to 10 lbs often see a slight increase in weight, but in this case it’s a good thing, so don’t get discouraged.

this is true......

[lestat1116]

Like what most people would suggest the best FAT LOSS Cardio is High Intensity Interval Training (HIIT) google the term for more info, but here's a basic overview:

HIIT is done by doing INTERVAL of High Intensity and Low Intensity exercise (commonly jogging). So your program would be something like this: 1 minute jogging at normal pace (or slower) then 1 minute of SPRINTING (pwede sad less, if you're just starting out, like 30 seconds sprint lang sa). Doing HIIT for 20 minutes is roughly equivalent to doing 40 minutes of slow jogging.

Hope naka-help ni.

more info on HIIT. do it in the afternoon or evening. kay maka luya jud ni. mao ni ako nabasahan lang.

[L. Enario]

more info on HIIT. do it in the afternoon or evening. kay maka luya jud ni. mao ni ako nabasahan lang.

Tinuod ni, in addition pa jud: mas.maayu xa buhaton wen nag.peak ang body temp (usually sa late afternoon) this increases energy consumption.

[jasonong]

grabe ning HIIT, ang singot nimo in 5 minutes, murag singot na sa steady phase na 40 minutes. mag hingal hingal lagi ko ani.

naa sad tong machine rowing, set nako resistance to 12 then 300 meters in 50 secs. kapoya oi.

[RMK711]

more info on HIIT. do it in the afternoon or evening. kay maka luya jud ni. mao ni ako nabasahan lang.

Naa say uban nga moworkout sayo buntag og sayo sa gabii, ikaduha mag HIIT tag 10 minutos. Ang rason ani kai imong metabolism mokusug man 6 ka oras, so mas dako ang benefit. Ang blema lang kapoy.. kay kapoy jud ang HIIT. I normally do jump ropes or fast dribble back and forth sa basketball court. Ang lisud lang jud consistency. Naa naman unta koi 6-pack, nilarga man gud ko bakasyon inya 2 weeks na ko walay gym, karon balik nasad 4 1/2 pack

circuit training sa gym can also be considered HIIT. I like the olympic lifts especially.

[krazymanyou]

what exercise thatisgood for the back?naa man gud daw exercise na mkawala og backpain..pls pm me.. and also kanang pagamay s tiyan ba, good ba ang sit up?aq n man gisuwayana pero wa may progress oi.. d man unta ko hiinom oi ahak

[lestat1116]

mo testing ko og HIIT sa stationary bike. mao ra man maka sprint ko. naa mo sample sa circuit training?

[knickerbocker888]

try kuno ani beh HIIT..

[makie]

There are 2 ways para mang.gawas jud ang abs:

1. Lower Body Fat Percentage to <15%, resulta ana is makita jud ang mga underlying muscles. The problem with constantly doing exercise without focusing on FAT LOSS is that di jud makita ang definition sa imong muscles.

2. If mubo najud kag Body Fat %, then maybe you're not working on all the core muscles. Remember ang abs is just 1 of your core muscles, there are a couple more that you need to work on so that they help and "push" your abs out.

Like what most people would suggest the best FAT LOSS Cardio is High Intensity Interval Training (HIIT) google the term for more info, but here's a basic overview:

HIIT is done by doing INTERVAL of High Intensity and Low Intensity exercise (commonly jogging). So your program would be something like this: 1 minute jogging at normal pace (or slower) then 1 minute of SPRINTING (pwede sad less, if you're just starting out, like 30 seconds sprint lang sa). Doing HIIT for 20 minutes is roughly equivalent to doing 40 minutes of slow jogging.

Hope naka-help ni.

thanks a lot. it really helped.