lance_26

@rick:

There is nothing wrong with decline bench. For me its my personal preference that I don't do Decline Bench for some reasons. If you have the correct form of doing it then go. If you are not comfortable of doing then look for alternative such as Pullovers, Crossover, Dips and etc...

so in other words it's ok that i'll stop doing the decline bench instead do cable cross overs and dips? i'm just curious and wondering about the effect of the decline so i asked and even look for alternatives for the lower areas of the chest though i know that isolation is a myth or so sir olympus said in the other threads anyways thanks for answering my questions

@ Werwolf:

PT its main function is to train an individual based on their goals. PT is not there to create a nutritional program since almost all PT are not nutritionist. PT can only recommend what is best but not to design the nutritional program. Its the same with Physical Therapist (PT) they cannot diagnosed what's wrong if injury happens. Its the Orthopedic Doctors are mainly who diagnose injuries. PTs are not Nutrionists. PTs are there to supervise your physical training and create an activity based on your wants and needs.

how do you guys choose a personal trainer? For me kailangan walk the talk.

 

I hate it that some PT will just make your body sore...dapat pati nutrition and diet alam nila and it will depend on your goals syempre

@ rick

Decline Bench as they said primarily function is the chest exercise. Some bodybuilders claimed that it hits the lower part of the chest. Personally I don't do decline bench, my alternative for that is Cable Crossover and Dips. On the other hand, Pullover as for my analysis is mainly chest and serratus anterior muscles (ribcage muscles) and abdominals and other synergists muscles are tricceps and shoulders. Pullover is a good exercise for chest and the ribcage muscles.

Hi,

As I have surveyed all the gyms in Makati: I must say you should try Dusit Thani gym and you will like it. Membership rates are competitive much lower than other 5 star hotels and lower than fitness first too. Crowd are ok and better than commercial gyms. Cleanliness and friendliness of staff are plus with hotel service of course.

anyone knows of a good gym in makati?

@ Olympus: Yes you can also develop msucular endurance with lower reps however your main target with lower reps is the Muscular Strength. Muscular Strength and Muscular are two different component of fitness. So it means you have to develop a program on what is really appropriate for the activity.

uhh so you mean you can't develop muscular endurance with lower reps??? surprisingly, when I was in my best condition, I got that condition with lower reps, so did the people I train...

 

 

 

Just do more squats instead... assuming the form is correct

 

 

 

 

you forgot to mention to also watch the "ulam" particularly those that are processed...

 

 

 

 

neither am I. Just something to consider, take any regular fitness mag and a "hardcore" bodybuilding mag... you'll get the same routines.. just different models...

 

If you just focus on the basic lifts and eat healthier and cleaner, you will get good results

Yes. If you want 3 day split routine. You can also do 2 day spit routine just merge 1 of the routines to the other. That would be good. But with me I workout everyday except sunday.

Condition your muscles first. Just try it for yourself so you can feel the difference with the other program. 3 to 4 exercises for each muscle makes your muscle more mature like rain or marc nelson and it will get bigger if you supplement it with protein. just eat right. I am a Pescetarian person, I eat fish and vegetables no rice at all. I get my carbs and protein through vegetables. My strength is competitively stronger than with my bodybuilding diet (more eggwhite. kamote and more meat) before. The only difference with my diet is that I can think clearly and my brain would respond quickly compared before. The last thing with that kind of diet it will not fit as a lifestyle. Unlike what I'm doing now, I am happy and its over a year now that I am with my diet and to be considered as healthy lifestyle with great body and look younger.

just as i thought i'm overdoing things again

goals ko:

1. body like that of rain or marc nelson (ayaw ko ng masyadong bulky kasi i'm not that tall naman)

2. well endurance and stamina na din

3. definition

 

eto ung target ko sana

 

@lance: so that means i'll working out for 6 days? ayun ung pagkakaintindi ko sa MTW---ThFS eh

@olympus: omg i'm not into competitive body building, and nakakarecover naman ako sa program na nagawa ko though feeling ko parang may mali lang talaga sa arrangements eh... and i'm not into steroids

 

thanks po sa mga insights

Hi!

Let me just explain your queries:

1. Develop arm and leg endurance for swimming:

Movement Mechanics of Swimming involves your Triceps, Biceps, Shoulder, Chest (breast stroke), and Back Muscles for all. You must have those exercises on your program for muscular endurance it means more repetitions (10-15 reps).

Movement Mechanics for Legs (swimming) are your Hip Flexors, Hip extensors. If you can find a hip machine in your gym it will be a good training or just do more squats.

Gym program (weight training) will help your performance in your swimming training or competition. This is what you called physical conditioning. you are conditioning your body for swimming. This is what Coach Ariza does to Manny Pacquiao he is in charge of his physical condition and making sure that he is at his shape when he's going to fight.

2.Burn Tummy Fats:

First there is no spot reduction. If you lose fats it will be proportion losing it. For my experiences just eat the food that is low in sugar content and low glycemic index (GI) type of carb such as Kamote. Just be patient on what you are doing. Stop drinking juices because they are more of sugar content such as fructose which cannot be used by your body immediately.

3. Swimming as Cardio

Yes it is a good cardio. Your body needs varieties of cardio activities.

Mga masters. i have been going to the gym for 5 months already. Every other day lang. Tried the kamote diet and really is effective. Right now, i have added swimming as my cardio. My purpose at first for going to the gym is because i want to develop arm and leg endurance for swimming. I just want to ask if this is right and will it burn my tummy fats? around the lower back. Is swimming a good cardio?

Hi!

Wala naman mali sa program mo. Based on my analysis, Day 1 is all upper body workout and yet all are big muscles. It is hard for the muscles to gain and define if you overwork those muscles. Day 2 Arms, from day 1 may mga arms ka na. Dapat nakarest na lang.

If I'm going to reconstruct your program it will go like this:

Day 1: Legs and Shoulders (1st set: 10 RM, 2nd set at 8 RM and 3 set 6 RM) at 30 secs - 1 min Rest Interval

Legs: Half Squat, Lunges, Leg Curl, Leg Press, Calf Raise

Shoulders: Military Press, DB shoulder Press, DB Lateral Raise, DB Front Raise, Shrugs

Day 2: Chest and Biceps (1st set: 10 RM, 2nd set at 8 RM and 3 set 6 RM) at 30 secs - 1 min Rest Interval

Chest: Inclined BB Press, Bench Press, Inclined DB Press, DB Pullover, Cable Crossover

Biceps: BB Biceps Curl, DB Biceps Curl, DB Hammer Curl, DB Concentration Curl

Day 3: Back and Triceps (1st set: 10 RM, 2nd set at 8 RM and 3 set 6 RM) at 30 secs - 1 min Rest Interval

Back: BB Bent Row, DB Bent Row, Cable Rows, Lat Pulldown, Pull-ups

Triceps: BB Close-Grip Bench Press, DB Triceps Extension, Cable Triceps Pushdown, Cable Triceps French, Bench Dips

Weekly Programming:

MTW -- ThFS Sunday-Rest

MTW Rest FSS

RM = Repetition Max

Abs: After each Program. Leg Raise, Leg Tuck, Leg Thrust, Oblique Crunches and so on...

mga bro pacheck naman kung tama yung program ko...

(Gym)

Mon: (Day 1)

Chest: Incline, Flat, Decline Bench Presses and Pec Dec

Back: Lat Pull Down, BB & DB Rows, and Deadlifts

Shoulders: Upright Row, Military Press, and Side, Front & Bent-over Lateral Raises

Tue: (Day 2)

Biceps: Hammer, Bicep Curl, and DB Concentration

Triceps: Kickback (something like that), Pushdown (not sure ), and Dips

Legs: Full Squat, Hack Squat, Calf Raises, Leg Extension, and yung reverse ng Leg Extension ung nakaupo (di ko na alam yung tawag )

Wed: Rest Day

Thu: same as Day 1

Fri: same as Day 2

Sat & Sun: Super Rest Day stretching lang talaga

 

Mon-Fri: 30 mins jogging

 

ok lang ba yung ganito?

The problem with some advice here is it maybe correct, but the problem is the ease of adhering to a type of dieting on a long term basis, and the most important part in losing weight is consistency. There really shouldn't be any restrictions on diet, but everything should be consumed in moderation, whilst also consuming more of certain types of foods like fish, fruits, and veggies. Add to this a well thought out. scientifically sound exercise regimen that you can easily adhere to.

This is my first post:

Anyone from here encountered or read the BLOOD TYPE DIET by Peter D'adamo? Anyway, I am actually in the field of fitness industry. I have been working for 4 years in a fitness centre somewhere in Makati. I have experienced a lot of diet thing. All of them works on their own way. My problem with those diets have side effects through psychological aspect. For example: Bodybuilders diet are usually with high protein and med-high carbo (complex) for energy. The effect after one month, huge loss in FAT percentage not the total weight loss. However, the effect to me is im having a hard time thinking. Slow response of the brain or thought process. Again with my clients cutting on calories not a good way to do since in there will come to point that you cannot cut calories anymore. Right? Is there any zero calories meal?

I've read BTD by D'adamo. I was amazed the he explained that each blood type has a beneficial, neutral and avoidable food. Beneficial Food makes you feel better and lose weight without struggling. Neutral Foods are those plain foods that do not do any harm to you. Avoid Foods are those poisonous or toxic to your blood and those are responsible for your sickness and for being obese. My favorite line with D'adamo is "Don't Diet." Diet nowadays are often have side effects emotionally, physically and psychological and turns out you don't look good. you look haggard, old and dry and sick! He stressed that Eat the right type and feel good about it. If you will feel good about what you're eating the possibility of long term eating habit is high. Avoid thinking about Don't thing or cut thing. Quality vs Quantity. "Don'"t perspective does not move you forward with your goal. Just think of "The Secret" book. Everything comes from thinking."Don't" is negative way of thinking."I cannot help myself but to eat 'good' food."

The key to the success to be positive of what you are doing and stay focus on what needed to be done.

P.S. Currently, I am 64kg with 10% bodyfat. I am eating mostly Vegetables and Fish only 3-4 times a day. No rice at all. Don't ask where do I get my protein. Absolutely no supplements. My exercise routine: MTh- Legs and Shoulder, TF- Chest and Biceps, WS- Back and Triceps. All heavy: My Squat is almost 3 times of my Bodyweight for 3 reps, Bench Press is at 100kg max at 2 reps, Back I do more of pull-ups. Shoulders at 60kg for 5 reps. By the way, I sleep before 11PM. as one of the naturophatic doctor told me that at 11PM your liver starts filtering all the waste in your body and 12 MN your bone marrow will excretes new blood. There's no harm in trying to sleep early. right?

I hope this one message will hit one person at a time!