Pano Ba Paliitin Ang Tyan

[sixgears]

30 to 45 mins cardio??? 15 mins of interval training will burn more calories, plus your body will burn calories all through out the day. 30 to 45 mins of traditional running, brisk walking is a thing of the past..

 

 

go with what works bro. if that works for you more power to you. i'm just stating fact and what has been proven time and time again and I speak from my own experience. i love it when people talk about the new fad but after a while they all pretty much die down.

 

when i start seeing elite athletes such as boxers, basketball players even golfers do these fad exercises and diets and show results maybe i'll jump on the bandwagon otherwise i'll stick to what's enjoyable and what works. which reminds me, I have to hit my taebo and my step class later on!

[hottlipss]

Kaya naman pala ... :evil: :evil:

 

A lot of people think there's a magic pill or a magic formula for weight loss. Dalawa lang naman yan eh. Either you work out or go under the knife and get it sucked out. Either way, no pain no gain.

 

For me the lifestyle change was easy because I only had to make a choice; either live or die. I'm type-II diabetic. But the same goes for everyone albeit not that extreme, although the end result can be just as devastating. You might not develop diabetes but there are other diseases that are far more worst. Either way the choice is yours.

 

 

koyaaaaa! we have so many things in common. I too work out like my life depended on it because it does.

I was diagnosed with Type II diabetes too about 2 years ago. Passed out in the living room flooor with only

my little ones to calll 911. Scary way to find out that I'm diabetic. My dieting, not eating at all for a whole day

then eating one big meal, sent my sugar all over the place.

 

I committed myself to changing my lifestyle by eating healthy and being more active. I did that for about one year

and a half. And as reward, got my plastic surgery done. Medically, I needed to have the surgery to relieve my back of all the

weight I was carrying. I was walking around with a cane and under a physical therapy's care before my surgery for my bad back.

Yeah, I justify it like that But after having 3 kids and due to my old age (I have a body of an 80 year old),

I just wasn't progressing healthwise like I should be. So I got all the fat sucked out and got the tummy tuck and breast reduction...

Yes reduction! :thumbsupsmiley: Did it yield the chiseled look I was dreaming of? FAT chance! They can only suck so much

of bodyfat, I guess So plastic surgery is not the answer and I didn't seek it to be an easy answer to get healthy.

I still have to work out and maintain and improve my body. Lalo na ngayon wala nang excuses like before I couldn't do certain

excercises because of my back problem. The tummy tuck and lipo will not give you a tone and chiseled look. You've gotta

work for that and that's what I'm doing.

 

On my last A1C test, I was a 5. Prior to my surgeries, it was 8 and I had HBP and borderline cholesterol. Now, I don't have to

take my HBP and cholesterol meds anymore.

 

I don't feel comfortable with the advice that you don't need to do ab exercise to make your tummy smaller. I think those people that

can achieve that are fit to begin with not for a Pillsbury dough model like me.

I still do those cardio and strength training and separate abs exercises (crunches etc). I just don't see my tummy shrinking and achieving that

tone muscle look I"m aiming for just by dieting and circuit training. I'm beginning to see that definition. And that's not from

my lipo and tummy tuck ha. Pag na-achieve ko na yun post ako nang pics. I took some pics as a diary of sort of my progress.

Pag maganda na talaga, ipost ko dito :thumbsupsmiley:

Edited February 7, 2008 by hottlipss

[mr. john]

30 to 45 mins cardio??? 15 mins of interval training will burn more calories, plus your body will burn calories all through out the day. 30 to 45 mins of traditional running, brisk walking is a thing of the past..

 

In my opinion, long cardio duration for the first few months will work, but months passed by, your body will get used to it. and it will be easier for your body to do that certain activity. in short, NO MORE CHALLENGE sa body mo. so your body will not work hard/burn calories as efficient as before. its just like in building muscle, if you lift the same amount of loads every time you hit the gym, muscle fibers will not be worked hard.so there is a very little chance of improvement. before, i do cardio 60-90 minutes per session during my weight loss, in which i loss about 8inches waist in 5 months. IMHO,a short but quality interval training is far more efficient than the traditional 1 hour cardio. peace! i enjoy interval training. yes, you will sweat in that 1 hour cardio, but the results in terms of increased metabolism throughout the day will not be as comparable to that in interval training. peace experience ko lang.

Edited February 7, 2008 by mr. john

[mr. john]

I don't feel comfortable with the advice that you don't need to do ab exercise to make your tummy smaller. I think those people that

can achieve that are fit to begin with not for a Pillsbury dough model like me.

 

mam its proven. i didn't do any single sit ups during my weight loss phase and my big tummy slowly disappeared. the only problem i now have is saggy skin. some say tummy tuck is an option and some also say time will eventually bring back the elasticity of my skin. but i guess i am not open to operations. will just be patient. :thumbsupsmiley:

[thrall]

Interval Training from i want sixpackabs.com, this is what i do, and my close friends who are once obese and now are wearing size 29-30 slim fit jeans..(I myself from size 34 jeans to size 29 low rise slim fit Levis) :thumbsupsmiley: Of course combined with good diet and proper resistance training. Hope this helps..

 

 

How To Boost Your Metabolism Using Interval Training

 

 

I have observed hundreds of people in the gym that strictly perform 30-60 minutes of cardio, 3 5x per week, for at least a year resulting in the same old physique. If this sounds like your type of program, you will find out why you did not achieve the results that you are looking for.

 

I know many fitness trainers that put their client on 6-7 hours of cardio training per week for several months. When the clients are frustrated with the lack of results, the only thing that the trainers do is encourage their clients to just stick with the program or to do more hours.

 

So what is the solution? Is it to do more cardio? Of course not! Doing extra cardio will not help you. You will be surprised to know that 6-7 hours will NOT help increase your metabolism. In fact, it can actually slow down your metabolism.

 

Confused? There are a lot of misconceptions about aerobic training. Most people believe that aerobic training is the magic solution to weight loss. There is a dark side to aerobic training that most people are not aware of. It is NOT the solution to weight loss. Forget about the long, slow, boring cardio workout. It is not going to get you the six pack abs that you are looking for.

 

I will try to explain to you why people believe that steady state aerobic (i.e. jogging for 30-60 minutes) is the solution to fat loss.

 

Let? go back to a real life example. If you compare the best marathoners (people who can run for several hours) and the best sprinters (under one minute), who do you think is leaner? If you said the sprinter, you are absolutely right.

 

The first time that you attempt aerobic training, you might be able to last for only 5 minutes. As you get better and better, you increase your minutes. 5 minutes eventually turns into 10 minutes. 10 minutes eventually turns to 20 minutes. Eventually you can do 60 minutes, 5-6 times per week. Will you get the lean sculpted body that you want? Will you lose weight? Well? Just keep reading.

 

As you get better and better, your heart and lungs get stronger and stronger allowing you to do longer distances. HOWEVER, as you do more and more aerobic training, as you get stronger, your body becomes better at utilizing your body fat (meaning you are burning less body fat). What it means is that if it takes you 30 minutes to burn 300 calories, as you get stronger, it will take 45 minutes to burn the same amount of calories. Is there fun adding more minutes to your cardio just to burn the same amount of calories that you use to burn?

 

Eventually, as you do more and more aerobic to burn the extra calories, your body will start tapping into your muscles for energy. Eventually, your body can literally break down your muscle tissue to meet the energy demand. Your muscle tissue can be converted to glucose (blood sugar) to supply your aerobic training. What does that mean? You are making a smaller, less efficient fat burning machine; therefore, a weaker metabolism. .

 

Remember, steady aerobic training does NOT build muscle, but doing too much can actually make you lose muscle.

 

If steady state aerobic training does not work, what is the solution then?

 

The answer??br>

Interval Training (Anaerobic training)

 

Interval training is far more superior to boosting your metabolism than it is to do steady state aerobic training. Steady state aerobic does not increase your metabolism at all. It is true that you are burning calories while you are actually performing the aerobics. However, once you are done with your session, your metabolism returns to normal.

 

However, interval training (consisting of moderate to high intensity cardio) will burn more calories per minute, and will elevate your metabolism for hours and hours. The right amount of resistance training combined with an intense interval training session can keep your metabolism up for at least 24 hours and in some cases, up to 42 hours. Imagine what that can do to your body if you are burning high amounts of fat all day and all night long (even when you are sleeping).

 

A lot of people focus too much about ?he workout when in fact, they should focus more on the whole picture. It is not the 1 hour of workout that counts but it is the 23 hours remaining in the day.

 

 

What interval cardio activity can you do?

 

What ever you enjoy and willing to stick to. You can jog/run/sprint, stationary bike, spinning bike, eliptical machine, rowing, stair climbing, mountain biking, swimming, etc. It is your choice. Just get yourself moving.

 

+++++++++++++++++++++++++++++++

 

The Rule to Interval Training

 

Always warm up for 4-6 minutes

 

High intensity: Perform one minute as fast as you can.

(Level 9 or 10 intensity on a scale of 1-10)

 

Moderate intensity: Slow down to a moderate pace for two minutes

(Level 6-7 intensity).

 

Therefore, one round will last about 3 minutes.

 

Always cool down for 5 minutes

 

Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.

 

+++++++++++++++++++++++++++++++

 

Week One to Four:

 

Complete 3 rounds, 3 xs per week.

Total time: 19 minutes per session (including the warm up and cool down).

You can perform this during your non-training days or right after your weight lifting.

 

Week Five to Eight

 

Complete 4 rounds, 4 xs per week.

Total time: 22 minutes per session (including the warm up and cool down).

You can perform this during your non-training days or right after your weight lifting.

 

Week Nine to Twelve

 

Complete 5 rounds, 4 xs per week.

Total time: 25 minutes per session (including the warm up and cool down).

You can perform this during your non-training days or right after your weight lifting.

 

Weeks Thirteen to Sixteen:

 

Complete 6 rounds, 5 xs per week.

Total time: 28 minutes per session (including the warm up and cool down).

You can perform this during your non-training days or right after your weight lifting.

 

+++++++++++++++++++++++++++

 

This is what the interval Training Looks like duing the first week.

 

Warm up for 4-6 minutes by doing some light jogging.

 

Followed By High Intensity Running/Sprinting for one full minute.

(Level 9 or 10 intensity on a scale of 1-10)

 

Followed by Moderate intensity: Slow down to jogging for two minutes

(Level 6-7 intensity).

 

Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes.

 

After completing all 3 rounds, light jog/walk for 5 minutes for a cool down.

 

+++++++++++++++++++++++++++

 

Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.

 

Follow this exactly how it is laid out and with the proper amount of resistance training, it will help boost your metabolism to allow you to burn more fat through out the day.

 

However, keep in mind that you want to perform interval training right after your resistance training (never before resistance training). Doing interval training first can actually cause your body to break down your muscle tissue for energy during the resistance training. Interval training can also be done during your non-resistance day.

 

You will be amazed how only 15 minutes of interval training can help boost your metabolism allowing you to burn fat through out your body including the fat around your stomach.

[thrall]

Diet Tips to reach that dreamed of sixpack This is very important..from i want sixpackabs.com again...follow this guidelines and the interval training above and your on your way to your dreamed of sixpack..

 

Most people will agree that there is more weight loss and fitness information today but there is also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get very confusing.

 

I am not a nutritionist and I do NOT claim to know everything. However, I spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself.

 

I can never stress it enough how crucial proper eating is. It is one of my biggest reasons why I was able to drop my body fat so that I could reveal my six pack abs. Without proper supportive eating, you are wasting your time at the gym. It is only

going to be a lot tougher without the proper supportive eating.

 

Here are my eating tips and I'll try to keep it simple and easy to follow. If you want to lose weight and gain lean muscle, you will want your supportive eating to consist of high protein and high fiber food. You will understand why after reading this article.

 

Let? Talk About Protein First:

 

You want to make an effort to consume high quality protein and fiber in every meal. A suportive eating rich in lean protein is very crucial for numerous reasons. Protein is essential for repairing, building, and preserving your muscle. Of course, the more muscle that you can keep and build, the higher your metabolism. In addition, protein is needed for the production of important hormones and enzymes.

 

However, one of the biggest reasons why protein plays a big role in your supportive eating is because protein does not spike your sugar level up. The more your blood sugar is steady, the more fat your body can release to be utilize as energy.

 

Protein is hard for your body to break down causing up to 20% thermic effect compared to carbohydrates and fat. What does that mean? When you consume protein, 20% of the total protein calories are used just to break down the protein into small chains of amino acids. That is extremely important to help boost your metabolism.

 

Here are the top 12 sources of high quality lean protein:

 

1. White egg omelette (hard boiled eggs)

2. Lean skinless chicken and turkey (white meat)

3. Wild Salmon

4. Lean beef

5. Tuna

6. Lean Pork

7. Sardines

8. Skim milk

9. Cottage Cheese (Fat Free)

10. Beans, nuts, legumes

11. Soy (Tofu)

12. Whey protein drinks.

 

Let? Talk About Foods That Are High in Fiber:

 

Adding fiber into your meal is crucial for overall heath. Fiber (soluble) absorbs water making your feel fuller and for much longer time. For example, plain oatmeal is high in soluble fiber with attract water to keep you satisfied for hours. However, eating cereal that is high in sugar and low fiber causes you to get hungry very quickly. Insoluble fiber help move the food faster through the stomach and intestines to prevent constipation and other disease. It is recommended to consume about 25-35 grams of fiber per day.

 

Like I said earlier, you must make an effort to consume lean protein in every meal. But you also want your supportive eating to be rich in high fiber food. The list below are food that are high in fiber and packed in vitamins, minerals, and fiber that are essential muscle building, fat burning meal.

 

Top 12 Foods That Are High in Fiber:

 

1. Broccoli

2. Spinach

3. Yellow and red peppers

4. Cauliflower

5. Kale

6. Sweet potatoes

7. Brown rice

8. Plain Oatmeal (my favorite breakfast food)

9. Tomatoes

10. Berries (extremely high in antioxidants which speed up your recovery)

11. Bananas (my simple carbohydrates after working out.)

12. Legumes, beans, nuts

 

Let? all put it together. Again, you want to try to consume some lean protein in every meal with foods that are high in fiber. Below are four samples of what my everyday meal looks like.

 

Sample Menu #1

 

Meal # 1 (Breakfast)

2 egg whites

1 serving of plain oatmeal with whey protein (for flavor)

½ cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

 

Meal # 2 (Snack)

3 Hard Boiled Eggs

1 serving of Broccoli

 

Meal # 3 (Lunch)

31/2 ounces Chicken Breast

1 cup of mixed vegetables

1 Large Apple

 

Meal # 4 (My post workout meal)

1 Banana

11/2 servings of whey protein powder

(sipping on my whey protein during my workout and finishing it after my workout)

 

Meal #5 (Dinner)

31/2 ounces of Salmon

½ cup spinach

1 serving of berries such as strawberries

 

Meal #6 Optional (Before I go to bed)

Cottage cheese with blueberries.

 

Quick notes: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.

Sample Menu #2

 

Meal # 1 (Breakfast)

5 egg whites with broccoli

½ cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

 

Meal # 2 (Snack)

Cottage cheese with strawberries

 

Meal # 3 (Lunch)

31/2 ounces Turkey breast

¾ cup of brown rice

1 small Apple

 

Meal # 4 (My post workout meal)

1 Banana

11/2 serving of whey protein powder

(sipping on my whey protein during my workout and finishing it after my workout)

 

 

Sample Menu #1

 

Meal # 1 (Breakfast)

2 egg whites

1 serving of plain oatmeal with whey protein (for flavor)

½ cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

 

Meal # 2 (Snack)

3 Hard Boiled Eggs

1 serving of Broccoli

 

Meal # 3 (Lunch)

31/2 ounces Chicken Breast

1 cup of mixed vegetables

1 Large Apple

 

Meal # 4 (My post workout meal)

1 Banana

11/2 servings of whey protein powder

(sipping on my whey protein during my workout and finishing it after my workout)

 

Meal #5 (Dinner)

31/2 ounces of Salmon

½ cup spinach

1 serving of berries such as strawberries

 

Meal #6 Optional (Before I go to bed)

Cottage cheese with blueberries.

 

Quick notes: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.

Sample Menu #2

 

Meal # 1 (Breakfast)

5 egg whites with broccoli

½ cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

 

Meal # 2 (Snack)

Cottage cheese with strawberries

 

Meal # 3 (Lunch)

31/2 ounces Turkey breast

¾ cup of brown rice

1 small Apple

 

Meal # 4 (My post workout meal)

1 Banana

11/2 serving of whey protein powder

(sipping on my whey protein during my workout and finishing it after my workout)

[thrall]

CONT>>

 

My Supplement Tip

 

I am also receiving a lot of questions about my recommended supplements. I do NOT recommend any fat burning pills. However, I highly recommend flax seed oil and a muti-vitamin with your breakfast. Whey protein and other meal replacements can also be very helpful as well.

 

 

Quick Guidelines Overview:

 

I will provide you with a great guideline to help you lose weight. Let me simply it for you. These are the guidelines that I am following in my 16 week journey to six pack abs.

 

Rule #1: Eat smaller meals through out day.

 

Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy. Stay away from eating 3 larger meals and start eating smaller meals through out the day.

 

Rule#2: Consume enough high quality protein every day.

 

Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle. Aim for about 60-70% of your total calorie intake.

 

Rule#3: Consume 25-35 grams of fiber a day

 

Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.

 

Rule#4: Avoid refined sugars and refined grains.

 

One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.

 

Rule#5: Consume an adequate amount of fat.

 

When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings.

 

In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.

 

Rule#6: Keep yourself hydrated all day;

 

It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.

 

Let? put it all together:

 

I eat small meals through out the day containing one lean protein and foods that are rich in fibers. I consume an average of 400 calories per meal (5-6x per day) for a total of about 2,000-2,400 calories per day. In order for you to lose weight, you must create a caloric deficit; in other words, you must burn more calories than you consume. However, consuming too little calories (extreme dieting) can result in an even lower metabolism.

 

Eating smaller meals through out the day will help boost your metabolism and keep your energy up all day.

[thrall]

And of course last but not the least Resistance training...Eto depende na sa goals niyo at sked. To build those muscles you gotta bang em hard!! You may follow your old routine or you may also see the guy's routine sa site..Ang importante burn that fat in your belly by interval training and proper diet, At para mag ka shape naman at kumorte resistance training and weights..

 

Di po tayo nagmamarunong nag she share lang ng nakita at napatunayan na gumaganang sistema.

[hottlipss]

^^ thanks for sharing thrall :thumbsupsmiley:

 

keep 'em coming! :thumbsupsmiley:

[sixgears]

As I've said before whatever works. :thumbsupsmiley:

 

IMHO systems like that are useful in their own way because it gives people a no-nonsense routine to follow. I myself am just being realistic. Pilipino tayo and ang number one food para sa atin ay KANIN! I don't think I've ever sat down and contemplated eating 3 1/2 ounces of chicken breast or attempted to ingest flaxseed oil. For me and for the majority of our brethren, again, it's just not realistic. And for people with certain ailments such as diabetes, heart conditions, etc. it may not even be an option. Healthy living is about changing our lifestyle and getting rid of bad habits. But in order to make that a realistic change we have to incorporate what we already have and enjoy instead of changing everything all at once. Again just my $0.02.

[denimhead]

id suggest moving to sudan and live there for three years .... if u dont lose weight .. no hope for you...

[capo]

I thought of something, and I need your advice. What are the negative affects of eating nothing except oatmeal? To be more specific, Qaker Oats is the brand of oatmeal I plan to consume. Any thoughts?

[Wyld]

I thought of something, and I need your advice. What are the negative affects of eating nothing except oatmeal? To be more specific, Qaker Oats is the brand of oatmeal I plan to consume. Any thoughts?

 

 

Think Balanced Diet.

 

Your body will need not only fiber/carbs but protein and some amount of healthy fat as well.

 

Eating nothing but oatmeal will not be healthy in the long run because your body will not get all the nutrients it needs.

[thrall]

^ +1 here it should be balanced..

[papalnuncio]

mga Sirs,

 

Tanong lang po ako,

 

ano po ba ang pwede kainin no matter how many

na di nakakataba?

 

good day, peace :thumbsupsmiley: