Pano Ba Paliitin Ang Tyan

[Pipe]

There is no such thing as spot reduction so you'll be better off doing a full body routine than just endless crunches.

 

What is your routine like to begin with?? how about eating habits?

 

 

 

Hay nako ako I really really want to lose my tummy fat.. I guess cardio would be the way to go first, and once it's flat.. then go for strength exercises I'm confused ang dami kasi posts before ang hirap naman sundin lahat!!

 

 

hi chi chi,

i quoted coach oly's post for starters.. i suggest you backread and take note of his tips :thumbsupsmiley:

[Fumigator]

ok this is my big problem ndi healthy ang mga foods na nkakain ko adik ako sa mga chicken skin pork at mga matatabang pagkain nung bata pa ako ayoko ng mga taba pero ngayon adik na ako. plus umiikot ang buhay ko sa work bahay work bahay no exercise natatakot na ako sa kalusugan ko wala pa nman maxadong nararamdaman. pero aware na ako. gusto ko na pumayat marami ako nabsa nung nag backread ako mahirap tlaga pag desisyunan discipline lang talga un ang wala sakin at tamad ako

 

 

so its all in ur brain.

[diablo69]

will power

 

kung gusto mo kaya mo

 

dati waist ko 36in ngayun 34in na lang

 

diet exercise iwas inom if meron in moderation lang less beer

 

hard drinks para madali malasing

 

sa diet eat ako 6 small meals a day

 

may no rice days ako twice or 3x a week

 

fiber sa umaga either saging na saba kamote or oatmeal

 

salad or mashed potatoes sa lunch or pancit n bread

 

egg sandwich or tuna sandwich sa gabi

 

pag may inuman dyan ako nag rice any ulam

[GrandLurker]

Actually based sa experience ko depende sa morph ng katawan mo yan eh. kung Endomorph(medyo malaki yung midsection) ka tulad ko then mahirap talaga paliitin yung tiyan. Wag kang magbuhat ng weights, puro cardio lang till excess skin na lang ng fats mo ang halos matira or kahit meron pang konting fats ok na. Me? hanggang ngayon nagpapaliit pa rin ako ng midsection ko( I started at 215 lbs. nasa 195 lbs. na lang ako ngayon and my goal is 180-185 before I start pumping the iron), puro jogging lang at push-ups. I have been doing this routine for 3 months running and effective sya, there is no easy roads for me, hehehe. healthy pag nag lo-lose ka ng weight mo for about 1-3 lbs lang per week. pag sumobra duon baka magkaroon ka ng degeneration sa cells mo at baka kung ano pang mangyari sa katawan mo na masama in the long run. And the diet. kung mag ra-rice ka siguraduhin mong hindi ka lalagpas ng 2 cups per week, replace rice with corn and cereals and imbes na pork or beef, chicken breast fillet & fish ang pang build up mo ng protein. (sometimes mahirap talagang alisin ang urge na kumain ng beef or pork so you can at least indulge in those food groups, maybe once every 2 times a week or once a week) And to think yung body type ko ang pinaka mahirap pagandahin ang midsection. ang motto ko ngayon sa exercise? no pain no gain! there is always a light in the end of the tunnel. have a good day.

[Palakol]

sa tingin ko, medyo mahirap maranasan ang iba't ibang klaseng "body type/morph." kaha mahirap ibase sa karanasan.

Edited May 4, 2009 by Palakol

[krispy73]

I tried HIIT last night and it was totally different from jogging at a constant speed for 30 minutes. I lasted for 12 minutes only and felt my heart was really pounding. I will try to finish 20 minutes next time. HIIT might be the solution for my big tummy.

sir ask ko lang what is HIIT, interested kasi ko laki din tyan ko :thumbsdownsmiley:

[a4techy]

sir ask ko lang what is HIIT, interested kasi ko laki din tyan ko :thumbsdownsmiley:

 

 

high intensity interval training search mo sa youtube so u will have an idea what is it and how to do it...i included it in my routine so far so good better than slow pace jog of 30mins or so imo....

[Pipe]

boss krispy,

 

for the description ng HIIT..

http://en.wikipedia.org/wiki/High-intensit...terval_training

 

back read ka lang sa thread na ito.. marami kang makukuhang tips

[Bitoy]

I am a beginner at a gym and have very little physical activity before. I have a 36inch waistline. While starting on my abdominal crunches nagcramps yung abdominal muscles ko as in minutes bago nawala. Mga 10 reps pa lang yun. Is it normal for a beginner? Any suggestion on how I could proceed with the crunches since I think it is vital to reduce my waistline.

[krispy73]

boss krispy,

 

for the description ng HIIT..

http://en.wikipedia.org/wiki/High-intensit...terval_training

 

back read ka lang sa thread na ito.. marami kang makukuhang tips

tnx bro

[krispy73]

high intensity interval training search mo sa youtube so u will have an idea what is it and how to do it...i included it in my routine so far so good better than slow pace jog of 30mins or so imo....

thx for the help bro

[Olympus]

I am a beginner at a gym and have very little physical activity before. I have a 36inch waistline. While starting on my abdominal crunches nagcramps yung abdominal muscles ko as in minutes bago nawala. Mga 10 reps pa lang yun. Is it normal for a beginner? Any suggestion on how I could proceed with the crunches since I think it is vital to reduce my waistline.

 

Actually, you can lose inches and fat without even doing crunches if you follow a good exercise regimen along with a sensible eating plan

[Bitoy]

Sorry if this is OT but hindi ko alam kung saang thread dapat ito.

Beginner ako sa gym (2 sessions pa lang). As expected, my muscles got sore after my first 2 sessions (nabigla). It is still sore and I am scheduled for my next session. Would you suggest that I skip the strengthening exercises until the pain subside and just focus on cardio for awhile? Or dapat tuloy ko pa rin yung strengthening exercises (tiisin yung pain)?

Edited May 10, 2009 by Bitoy

[Olympus]

Sorry if this is OT but hindi ko alam kung saang thread dapat ito.

Beginner ako sa gym (2 sessions pa lang). As expected, my muscles got sore after my first 2 sessions (nabigla). It is still sore and I am scheduled for my next session. Would you suggest that I skip the strengthening exercises until the pain subside and just focus on cardio for awhile? Or dapat tuloy ko pa rin yung strengthening exercises (tiisin yung pain)?

 

gaano kasakit?? if it is crippling, then take an extra day of rest.. if it is just annoying na you can function normally albeit may konting sakit ng katawan, then workout regularly

[Bitoy]

gaano kasakit?? if it is crippling, then take an extra day of rest.. if it is just annoying na you can function normally albeit may konting sakit ng katawan, then workout regularly

Thanks bro. Hindi naman crippling yung pain. Bawasan ko na lang siguro slightly yung weights para di gaano pwersado.

[Olympus]

Thanks bro. Hindi naman crippling yung pain. Bawasan ko na lang siguro slightly yung weights para di gaano pwersado.

 

Wag mo bawasan, go through the weights as you would normally, just rest a little extra if needed

[Bitoy]

Wag mo bawasan, go through the weights as you would normally, just rest a little extra if needed

Ah ok. Thanks bro.

[Olympus]

Ah ok. Thanks bro.

 

Welcome san ka nagbubuhat?

[Bitoy]

Welcome san ka nagbubuhat?

Bro, sa Gold's gym sa Walter Mart North Edsa. Naka-trial package pa lang ako na 30visits for P4500 (consumable in 3 months). Di ako willing to spend more sa mga more expensive gyms eh.

[Olympus]

Bro, sa Gold's gym sa Walter Mart North Edsa. Naka-trial package pa lang ako na 30visits for P4500 (consumable in 3 months). Di ako willing to spend more sa mga more expensive gyms eh.

 

What does your program look like?

[Bitoy]

What does your program look like?

Bro, it is like this (pardon the terms since I'm not sure if they are the correct ones since I'm really a beginner on this). This was given by the PT during my orientation:

1. 10mins on the bike

2. 30-40mins treadmill; although I can only do 30mins for now since mababa pa stamina ko. I also cannot do continuous jogging since sumasakit yung legs ko (parang fatigue) so I do intervals of brisk walking and jogging.

3. strengthening exercises (?) - mga around 8-10 machines yata yung dinadaanan ko but hindi ko pa tanda yung tawag

4. 2 exercises using dumbbells which I assume one is for the biceps and the other is for the shoulders.

5. abdominal crunches (hindi ko gaano magawa since nagka-cramps ako)

6. 5 mins on the bike.

[jhn888]

graduate na yata ako, now i have a small size pero may love handles pa din

cant say if i tried everything na, last chance is to have liposuction na with the way i am spending just have small tyan

 

1: tried going to the gym

2: have enrolled at marie france, 3 types of program supervised by a doctor pa (it worked) but diet talaga

3: take xenical, pineapple meal, xango et al epektib but messy

 

i had a large belly due to the reason that i love to eat good foods, go to fancy restaurant

i even tried doing marie france, going to the gym and xenical at the same time.

now i have a small but a bit noticeable tummy, but if i drink liquor and eat rice, pasta bread buntis eto the next day

 

main secret lang naman is to eat less rice, pasta, bread rolls mga carbo yan,less salty food, dont drink beer(nakakalaki ng tyan yan) drink plenty of water at least 8 glasses do body stretching everyday, and you wont need to spend xenical, marie france or gym membership at all.

 

i now go to the gym for my maintenance to look fit, even though i dont have noticeable reduction to my weight, tummy still there but not garapal na, if working out eat ka muna before going to a workout, mine because of my schedule is after i workout i eat, i know what is right yet i want to do it my way.

 

the reason i still have a love handle is, i still love to eat, i frequent hotel and new restaurant to have a good meal, good meal means more carbo, more salty contents. drink a glass wine for good health.

 

i hope these help

[Olympus]

Bro, it is like this (pardon the terms since I'm not sure if they are the correct ones since I'm really a beginner on this). This was given by the PT during my orientation:

1. 10mins on the bike

2. 30-40mins treadmill; although I can only do 30mins for now since mababa pa stamina ko. I also cannot do continuous jogging since sumasakit yung legs ko (parang fatigue) so I do intervals of brisk walking and jogging.

3. strengthening exercises (?) - mga around 8-10 machines yata yung dinadaanan ko but hindi ko pa tanda yung tawag

4. 2 exercises using dumbbells which I assume one is for the biceps and the other is for the shoulders.

5. abdominal crunches (hindi ko gaano magawa since nagka-cramps ako)

6. 5 mins on the bike.

 

Notice.. puro machines. And then for W2 if you take it, they'll put you through a battery of tests but none would really be used in writing your program down.

 

Sorry to say this but I know this not from heresay but I have been a member of gold's even nung ginagawa pa ang makati branch and I also worked there for a time.

 

If you want a better approach, let me know and I'll help you out

[spy_der_man]

ser olympus,i have this program before and im trying

to incoporate again sa work out ko, is this for conditioning or

definition

 

10mins cardio

bench press flat (12 reps, 3 sets)

side laterall (12 reps, 3 sets)

3 mins cardio (speed 8)

cable row (12 reps, 3 sets)

incline dumbell flyes (12 reps, 3 Sets)

tricep pushdown (12 reps, 3 sets)

3 mins cardio (speed 8)

dumbell lunges (10 reps, 3 Sets)

bicep curl [long bar] ( 12 reps , 3 sets)

back extension (12 reps, 3 sets)

cardio 3 mins (speed 8)

leg extension (machine) (12 reps, 3 sets)

tricep dip (dip machine) 12 reps, 3 sets

bicycle crunches 20x3

 

can i gain define lean body with this kind of program?

thanks po sa help...

[Olympus]

ser olympus,i have this program before and im trying

to incoporate again sa work out ko, is this for conditioning or

definition

 

10mins cardio

bench press flat (12 reps, 3 sets)

side laterall (12 reps, 3 sets)

3 mins cardio (speed 8)

cable row (12 reps, 3 sets)

incline dumbell flyes (12 reps, 3 Sets)

tricep pushdown (12 reps, 3 sets)

3 mins cardio (speed 8)

dumbell lunges (10 reps, 3 Sets)

bicep curl [long bar] ( 12 reps , 3 sets)

back extension (12 reps, 3 sets)

cardio 3 mins (speed 8)

leg extension (machine) (12 reps, 3 sets)

tricep dip (dip machine) 12 reps, 3 sets

bicycle crunches 20x3

 

can i gain define lean body with this kind of program?

thanks po sa help...

 

I honestly thin you're doing too much a basic circuit EDT style will be much better