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[P-Chan]

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Update lang feel nako ni gain ko gamay huhuhuhu murag na sobra-an ko'g compiansa dah, guess I have to go back to my old diet. Anyway Guys any advice kug unsaon pag pawagtang sa bil-buil kay mao man gud ni ang ako problem area. My body man gud is like a water goblet tanawon If say so myself

everything starts in the mind

eat right train right...<--research gud ka ani.. to the max

measure your progress... (how much you lifted this day.. how much cardio, how intense, what did you eat, did you rest properly; in a week how much did you lose in weight; monthly measure the bodyfats, before and after pics )... important gud ni.. daghan noobs na dili mo measure sa ilang progress.. in the end they will just hurt themselves or get disappointed

[Onins]

@goryo13 pila sad dha sa RAVEN bai? kada-adlaw mangud ko agi dha kana bitaw atbang man na sa ATM (tubig). Kumpleto sad bai? imo friend tag-iya anang balay na chada? hehe

[goryo13]

o bay mao na siya.. ok raman sad iya equipment mga stainless kasagaran ang mga bar.. di kaayo taya-on.. hehe

yup ako na amigo tag-iya diha.. si rex. bodybuilder na siya apil-apil na siyag contest.. sa ibabaw na iya gym. sa ubos naa diha iyang gipang breed nga iro og koi nga mga isda.. suwayi lag bisita didto bay kung maka uyon ba ka

[goryo13]

bro,unsaon pag-padako sa forearm?

for isolation:

sigeg gamit anang grippers

forearm roll/curl

reverse roll/curl

for compound:

pull up - palm facing you and palm facing away

do them in high reps to failure

[svmx123]

do some cardio.. you can't spot reduce unless of course you go to vicky belo for some liposuction procedures.. you have to lose fat all over to get rid of your tummy fat.. while you're at it, do some pull-ups and raise your legs.. very effective as part of your tummy exercise

Ah okay cge I will try to do this the next time I'll go to gym

everything starts in the mind

eat right train right...<--research gud ka ani.. to the max

measure your progress... (how much you lifted this day.. how much cardio, how intense, what did you eat, did you rest properly; in a week how much did you lose in weight; monthly measure the bodyfats, before and after pics )... important gud ni.. daghan noobs na dili mo measure sa ilang progress.. in the end they will just hurt themselves or get disappointed

Thanks for the advice but I've done that already. Actually I'm under a doctor's supervision due to my health problem hehehehe

[Onins]

whats ur helath problem diay bro?

[bor_g888]

Is it ok to combine cardio and weight lifting in one time? like doing cardio for around 1 hour then lift weights ryt after?

[P-Chan]

Is it ok to combine cardio and weight lifting in one time? like doing cardio for around 1 hour then lift weights ryt after?

doing intense cardio before lifting is counter productive.. your body will use the muscles as energy instead of fats..

i suggest..
A.) cardio in the morning(when you wake up is the best time for this) then lift in the afternoon(around after lunch to 2)
or
B.) alternate cardio and lifting days(MWF-lift TTHS-cardio)
or
C.) lift then cardio (lift 45 mins 15 mins~30mins cardio then followed by a post-workout meal asap)
or
D.) do circuit training




I remember doing a training that goes like this...
1.) 2 mins warm up..
2.) 30 secs. moderate to high cardio
3.) a compound exercise(8-12 reps for functional strength)
4.) repeat steps 2 and 3 for at least 4 times
5.) 5 mins. cooldown or 15mins. light cardio

it was pretty intense.. i was feeling the heat.. especially if ang exercise nimo is using a dumbbells. then naa ra sa tupad nimo while nag cardio ka.. lol..

[svmx123]

whats ur helath problem diay bro?

Scoliosis the cause is my weight. According to my doctor dili na maka support ako backbone sa ako weight and my body is not well proportioned gamay man gud ako legs.

[bor_g888]

doing intense cardio before lifting is counter productive.. your body will use the muscles as energy instead of fats..

i suggest..
A.) cardio in the morning(when you wake up is the best time for this) then lift in the afternoon(around after lunch to 2)
or
B.) alternate cardio and lifting days(MWF-lift TTHS-cardio)
or
C.) lift then cardio (lift 45 mins 15 mins~30mins cardio then followed by a post-workout meal asap)
or
D.) do circuit training




I remember doing a training that goes like this...
1.) 2 mins warm up..
2.) 30 secs. moderate to high cardio
3.) a compound exercise(8-12 reps for functional strength)
4.) repeat steps 2 and 3 for at least 4 times
5.) 5 mins. cooldown or 15mins. light cardio

it was pretty intense.. i was feeling the heat.. especially if ang exercise nimo is using a dumbbells. then naa ra sa tupad nimo while nag cardio ka.. lol..

tnx for the info but i may seem new to this, wat's compound exercise?