Pano Ba Paliitin Ang Tyan

[rys]

yap. water lang ako at black coffee (brown sugar)

 

hindi ko maiwasan ang kape hehehe

[Wyld]

ok lang. basta all natural.

 

 

 

Thanks again!

[arrow]

as far as i know, training volume is what contributes to large muscles. i believe it's continual sarcoplasmic hypertrophy.

 

 

Thanks, though is had to google "continual sarcoplasmic hypertrophy".

You also mention training volume. Volume in terms of single session workout or number of times lets say per week work-out?

Could you further explain?

[Olympus]

You also mention training volume. Volume in terms of single session workout or number of times lets say per week work-out?

Could you further explain?

 

focus on doing more total sets per workout rather than doing a lot of exercises.

 

e.g. 5-8 sets for bench press

5-8 sets for squats

5-8 sets for deadlifts

 

no need for secondary exercises

[Palakol]

it is to my understanding that the increase muscle size is mostly due to the increased bloodfolw within the muscle. the muscle probably needs more blood to do 8 sets than to do 1. maybe it's more of an "increasing the size of your gas tank" thing?

 

focus on doing more total sets per workout rather than doing a lot of exercises.

 

e.g. 5-8 sets for bench press

5-8 sets for squats

5-8 sets for deadlifts

 

no need for secondary exercises

^^

can't say it better than that.

Edited January 16, 2009 by Palakol

[arrow]

focus on doing more total sets per workout rather than doing a lot of exercises.

 

e.g. 5-8 sets for bench press

5-8 sets for squats

5-8 sets for deadlifts

 

no need for secondary exercises

 

 

thanks..

 

Saw Paeng Nep on Bandila, Dianne is covering his workout routine, catch up something. I think he said, lean workout is more often with lots of exercise (cant put up a word for it) rather than volume training.something like that...

[Olympus]

Saw Paeng Nep on Bandila, Dianne is covering his workout routine, catch up something. I think he said, lean workout is more often with lots of exercise (cant put up a word for it) rather than volume training.something like that...

 

When watching elite level athletes train on tv, they only show part of their training and don't give the exact details or mislead people.

 

When a gold medal or millions of dollars are on the line, you won't openly give your secrets now would you?

[arrow]

When watching elite level athletes train on tv, they only show part of their training and don't give the exact details or mislead people.

 

When a gold medal or millions of dollars are on the line, you won't openly give your secrets now would you?

 

hmmmm.. got some point there.

so you think those we're misleading?

[Palakol]

we seem to have lost track of your goal here. you want to lean out. plain and simple.

 

i would suggest 2-3 days a week of resistance training to build strength and muscle. (do not worry about getting big. you will NOT get big unless you want to get big. and you are going to have to really work for it, man. there are no accidental bodybuilders.) remember that two pounds of muscle burns about a pound of fat per month just to stay alive. in other words, you burn off excess calories doing absolutely nothing.

 

then, alternate your resistance sessions with interval training. (i personally prefer sprints.) try to get your heart rate up to about 80% of your maximum (220 - [your age]) or more. it keeps you burning at an elevated rate up to 36 hours after your workout. beats the s@%t out of what people call "cardio," or slow long runs.

 

and eat clean, often. never let more than three hours pass without eating.

[Jourdan]

i was a 2 sport athlete back in college and so my physical well-being was constantly monitored by trainers, dieticians, and therapists. so what i'm imparting right now is not a load of BS but what i've been taught by people with BS degrees.

 

to become lean and mean again, a person must exercise and go on a monitored diet for a month or so. these two elements must be there. most women prefer dieting over exercising while most men prefer exercising over dieting. maybe it's a chromosome thing or whatever but what we must remember is that one without the other won't just cut it.

 

for a person who wants to remove excess weight, i suggest "aerobic" exercises because they are designed to burn 1) carbohydrates, 2) fat, and 3) protein - IN THAT SPECIFIC ORDER.

 

this is the reason why the Atkins diet (which restricts carbo intake but encourages protein consumption) and, its derivative, the Southbeach diet, have become very popular and effective because it operates on this fact - first to get burned in your body is carbo, then fat, then protein. thus if one restricts carbo in his or her diet, the body will proceed on burning the fat. i'm not saying that carbo must be totally removed (according to South Beach, there are good carbos and bad carbos)...all i'm saying is that its intake should be controlled. instead of going for one cup of rice a meal, go for the half.

 

next, let's talk about exercise. aerobic exercises or "aerobics" are simply sustained exercises for extended periods of time. walking, jogging, cycling (stationary or outdoor), threadmill, badminton, t**-bo, boxing, etc..these are great areobic exercises designed to strengthen the heart by increasing the amount of its pumping power at less heart rate.

 

when exercising, the calories that are burned follow the carbo, fat, and protein sequence. aerobics lasting up to at least 30 minutes have been shown to burn calories up to the fat level. on the other hand, aerobics lasting around 45 minutes and above have been shown to burn calories up to the protein level. now you know why long distance runners look almost skeletal....though highly fit, their muscles (which is made of protein) have shrunk.

 

the other type of exercise is lifting weights. what it does is tone the muscles. for those who want to lose weight, the majority of the exercise should be aerobics (80-90%). lifting weights and exercises such as sit-ups, crunches, chin-ups, push-ups, dips, won't help you lose fat but they will tone your muscles so you would look solid.

 

this exercise and diet regimen is hard. for one thing, the reduction of carbo consumption is very hard, especially for us who have been to born to love rice. i, for one, am no longer a 120 pound athlete but a 170 pund exec craving for his youth. in the end, i guess it all boils down to discipline.

 

y do people still advocate the whole "aero" thing to slim down?

ever wonder why the fat ladies sporting neon headbands in aero-whatever classes still have fat asses after months of crazy dancing routines?

doing aero like what you said (80-90%) is probably the most inefficient way to slim down.

 

eat less carbs, better fat, more protein.

lift weights, build muscle, and jack up ur metabolism.

do aero only bec u need to improve ur cardiovascular system; build stamina and endurance to allow u to lift heavier while doing so at shorter rest intervals and quicker pace.

this is a surefire way to slim down and be lean.

[Olympus]

hmmmm.. got some point there.

so you think those we're misleading?

 

More of cryptic I would say.

 

eat less carbs, better fat, more protein.

 

I wouldn't say les carbs since carbs are needed to fuel the body, I'd say focus more on complex carbs and more fibrous carbs. not too much protein either since protein is the hardest to digest and therefore can be easily stored as fat i taken in excess amounts

 

do aero only bec u need to improve ur cardiovascular system; build stamina and endurance to allow u to lift heavier while doing so at shorter rest intervals and quicker pace.

 

I'd go with palakol's advice since it has been proven that anaerobix training builds up stamina better than steady state training

[Jourdan]

I wouldn't say les carbs since carbs are needed to fuel the body, I'd say focus more on complex carbs and more fibrous carbs. not too much protein either since protein is the hardest to digest and therefore can be easily stored as fat i taken in excess amounts

 

well, if one's fat, he should eat less carbs to lose weight, not just switch to better carbs. less carbs would force ur body to use body fat as fuel, ceteris paribus.

 

I'd go with palakol's advice since it has been proven that anaerobix training builds up stamina better than steady state training

 

have nothing against his advice. and I endorse HIIT wholeheartedly.

[Olympus]

well, if one's fat, he should eat less carbs to lose weight, not just switch to better carbs. less carbs would force ur body to use body fat as fuel, ceteris paribus.

 

he should eat less, period.

[Palakol]

well, if one's fat, he should eat less carbs to lose weight, not just switch to better carbs. less carbs would force ur body to use body fat as fuel, ceteris paribus.

i prefer low fat rather than low carb. fat's so damn hard to digest. it slows you down during high intensity training.

 

and try to avoid eating more than 25 grams of protein in one serving.

 

*mumbles to self* what is it with people and carbs? they act like characters from the devil wears prada.

Edited January 19, 2009 by Palakol

[Jourdan]

i prefer low fat rather than low carb. fat's so damn hard to digest. it slows you down during high intensity training.

 

and try to avoid eating more than 25 grams of protein in one serving.

 

*mumbles to self* what is it with people and carbs? they act like characters from the devil wears prada.

 

I said better fat...that would mean mono-unsat fats. ur body needs these when repairing cells. It's not just abt which is harder or easier to digest. u need ample supply of fat during recovery.

 

the upper limit on protein is 1g/lb body weight. u need protein to build muscles, particularly BCAAs like glutamine. Anything more this limit may be a waste (accdg to opinion of most scientists).

 

most carbs nowadays are evil. prior to the dawn of civilization, men are savages who feed mainly on meat and whole grains. Our bodies are not designed by nature to take in large volumes of processed fibreless carbs, which typify most carbs today. U eat more carbs and u risk being obese. How? our bodies are known to convert carbs to fat when they see carbs in excess. u take in more carbs than what u require for ur daily routine, including training and recovery, and u will surely grow bigger...fatter that is, regardless of whether that carb is high-fibre or low-glycemic. That's just how our bodies respond to carbs. Eat more than what u need, u grow. period.

 

As one cannot easily estimate the number of carbs he/she requires during the day, it's safer to be on the low side when slimming down.