boytong Posted November 26, 2009 Share Posted November 26, 2009 hmm... jogging around 30 minutes a day...badminton around 30 minutes a day (kahit palo palo lang) diet should be controlled to recommended levels as per your body mass index...Moderate breakfastLight LunchVERY Light dinner Iwas sa fatty food and sugars and high calorie food (lalo starbucks and KFC) do situpsstart with 16 reps X 3 sets / day for the first week increase to 24 reps X 3 sets / day for the second week increase to 32 reps X 3 sets / day for the third week increase frequency of reps to failure on the suceeding weeks Also do leg raisesAlso do the "bicycle ab exercise" since it's proven to be the best ab exercise...around 3 sets Gusto mo gayahin mo diet plan ko breakfast: 2 glasses of taho lunch: salad and roasted chicken / fruits dinner: soup and bread Do NOT measure your weight / size of your belly within the first two months,,, as long as your feeling better, ok lang...para walang pressure Consistency and discipline is the key I used to be a size 42... Now i'm down to a size 34... in 6 months time Weight ko from 220 lbs Im down to 155 lbs, my ideal weight Now im concentrating on building some muscle GoodluckThanks for the tip, I'll try to follow pero ang hirap mag-start especially during the holidays Quote Link to comment
rys Posted November 26, 2009 Share Posted November 26, 2009 ito pang motivate ko hehehe http://thelonerider.com/2009/jul/abs/abs.shtml Quote Link to comment
mel_ian19_2001 Posted November 26, 2009 Author Share Posted November 26, 2009 e panu kung payat ka tapos malaki tyan mo panu kaya yun? kasi kung mag diet ka lalu ka namang papayat kung kakain ka naman ng marami lalu namang lalaki tyan mo anu ba talaga dapat unahin dito? hehehee Quote Link to comment
yuritomo Posted November 27, 2009 Share Posted November 27, 2009 its ok na kumain ng madami. the more tha you eat. the more na may energy ka. especially pag breakfast yung madami, just watch what you eat din. along with it comes working out. you just have to make sure that the amount that you have taken in is less than the effort your exerting when you work out. Quote Link to comment
DJ_`yAn Posted November 27, 2009 Share Posted November 27, 2009 saan maganda bumili ng gym equipments? over price ba sa Toby's or ok lang? balak ko kasi bumili ng pang treadmill tsaka Dumbbells e.. Quote Link to comment
boytong Posted November 28, 2009 Share Posted November 28, 2009 saan maganda bumili ng gym equipments? over price ba sa Toby's or ok lang? balak ko kasi bumili ng pang treadmill tsaka Dumbbells e..Try mo sa Cris Sports at Sporthaus, mas mura dun ng konti. I bought my treadmill and elliptical dun. Quote Link to comment
andraph Posted November 30, 2009 Share Posted November 30, 2009 Try mo sa Cris Sports at Sporthaus, mas mura dun ng konti. I bought my treadmill and elliptical dun. for dumbbells try ensayo equipments. Quote Link to comment
mel_ian19_2001 Posted November 30, 2009 Author Share Posted November 30, 2009 ask ko lang kasi dito talaga ako nagtataka e. pag kumakain tayu ng heavy usually inaantok tayu after ng meal kasi maraming carbohydrates ung rice or whatever pero kapag umiinom tayu ng energy drink di tayu inaantok e ang dami ring carbs nun tulad ng cobra Quote Link to comment
Olympus Posted November 30, 2009 Share Posted November 30, 2009 ask ko lang kasi dito talaga ako nagtataka e. pag kumakain tayu ng heavy usually inaantok tayu after ng meal kasi maraming carbohydrates ung rice or whatever pero kapag umiinom tayu ng energy drink di tayu inaantok e ang dami ring carbs nun tulad ng cobra The body has to breakdown the food and digest it... mas madali ma absorb ang liquid Quote Link to comment
Olympus Posted November 30, 2009 Share Posted November 30, 2009 ask ko lang kasi dito talaga ako nagtataka e. pag kumakain tayu ng heavy usually inaantok tayu after ng meal kasi maraming carbohydrates ung rice or whatever pero kapag umiinom tayu ng energy drink di tayu inaantok e ang dami ring carbs nun tulad ng cobra The body has to breakdown the food and digest it... mas madali ma absorb ang liquid Quote Link to comment
Olympus Posted December 1, 2009 Share Posted December 1, 2009 Coach Oly: I usually workout in the morning before going to work. What is the minimum time that must elapse before working out after a hearty meal like breakfast? i.e. to effectively workout without disrupting/affecting the digestive process. TIA cool.gif I'd say half an hour to an hour Quote Link to comment
Igniz Posted December 2, 2009 Share Posted December 2, 2009 hmm... jogging around 30 minutes a day...badminton around 30 minutes a day (kahit palo palo lang) diet should be controlled to recommended levels as per your body mass index...Moderate breakfastLight LunchVERY Light dinner Iwas sa fatty food and sugars and high calorie food (lalo starbucks and KFC) do situpsstart with 16 reps X 3 sets / day for the first week increase to 24 reps X 3 sets / day for the second week increase to 32 reps X 3 sets / day for the third week increase frequency of reps to failure on the suceeding weeks Also do leg raisesAlso do the "bicycle ab exercise" since it's proven to be the best ab exercise...around 3 sets matry nga ito :thumbsupsmiley: Quote Link to comment
slimguyph Posted December 3, 2009 Share Posted December 3, 2009 Best din mag gym;there are some ab exercise machines that can supplement your situps and leg raises. Napakahirap lang sa start but pag naumpisahan lalakas ang abs nyo. Don't expect six packs though, kaialangan kasi may cardio para matunaw lahat ng fats sa belly... Quote Link to comment
Fumigator Posted December 7, 2009 Share Posted December 7, 2009 mga boss determinado na akong lumiit ang tyan ko . wala akong exercise as in wala for 10 years, na . so ano po ba dapat ang plan ko. para mag tagumpay kung disiplina lang makakaya ko bsta ndi bumagsak katawan ko pag nag diet. post ako pics para mkita pag nag babago nga . ty po sa mga mag papayo and mag tuturo. more power Quote Link to comment
royginald Posted December 8, 2009 Share Posted December 8, 2009 Sorry to disappoint you bro. Based on my experience, kailangan babagsak talaga katawan mo para lumiit tiyan i.e. lose belly fat. Generally, belly fat is the last to go when exercising + diet. As I have shared in my previous posts, unang lumiit talaga ang face ko, from a round/oval humaba talaga face ko as if nagkasakit. I reduced my weight from 68 kg to 60, my waist from 33" to 30. I was able to do it by exercising (HIIT everyday except weekends) and with an almost vegan diet. My reason for doing it is not for vanity but for health reasons. My BUA is double the normal and had elevated triglycerides. Instead of popping pills, I resorted to exercise and diet. At napansin talaga ng officemates yung pamamayat ko as in tumanda raw hitsura ko. It is a price I am willing to pay to have my health back. And with my conditioning now, I have no regrets. yup parang nawawala "youth" face natin kapag pumapayat.. nagmumukha din tayong MAS problemado kesyo nangangayayat.. kaya yun pa isang Disadvantage ng nagpapayat.. btw i'm on my NEW daily routine na ... 1 hour jogging ... only eat breakfat and dinner .. i skip lunch na from my 36" waist ngayon nasa 34" na lang .. heheheh and to thinbk na 1 week pa lang ako.. hehehe but i'm really enjoying my new healthy lifestyle now... target ko din 30" heheheh . . . Quote Link to comment
Fumigator Posted December 8, 2009 Share Posted December 8, 2009 oh my god ayoko mag mukang matanda, ndi ba mkukuha sa after six to? Quote Link to comment
Olympus Posted December 8, 2009 Share Posted December 8, 2009 oh my god ayoko mag mukang matanda, ndi ba mkukuha sa after six to? Hindi... if you look old, that can also mean you're stressing your body too much.. proper exercise should make you look and feel younger Quote Link to comment
Olympus Posted December 9, 2009 Share Posted December 9, 2009 It could be . . . but once your face losses its fat, plump cheeks, you will look older. notice the chiseled look of male matinee stars/idols. not only their bodies but their faces as well. if you are still young, it is ok. but if already matured (am 48) there is the difference. I'm younger than you so i can't say on that aspect.. however, what I did notice is people who are very active, once they settle in to a healthier lifestyle look younger than their actual age Quote Link to comment
Ompong75 Posted December 13, 2009 Share Posted December 13, 2009 GUYS, PLEASE HELP, who can send an ABS program, para may susundan at tama yun pagpapaliit ko ng tyan..May gym kasi sa ofice, so yun prgram na lang wla....Please pa send naman ng program kung meron...THANKS in advance...... Quote Link to comment
Olympus Posted December 13, 2009 Share Posted December 13, 2009 ^ before you can be given a program.. you also need to get your diet in check... Quote Link to comment
Pipe Posted December 14, 2009 Share Posted December 14, 2009 (edited) GUYS, PLEASE HELP, who can send an ABS program, para may susundan at tama yun pagpapaliit ko ng tyan..May gym kasi sa ofice, so yun prgram na lang wla....Please pa send naman ng program kung meron...THANKS in advance...... i suggest you backread this thread and the "building muscle" thread..andaming tips and factual advices from coach Olympus, coach Jacques, coach Palakol, coach Eiyjee Edited December 14, 2009 by Pipe Quote Link to comment
spookey Posted December 15, 2009 Share Posted December 15, 2009 I tried a workout routine by exercising and lifting weights early morning before any meal/breakfast plus followed by a careful diet the whole week and so on and I lost about 1.5 inches in my midsection. I just did the usual ad exerises, nothing excessive like some would do 50 situps per session. I think ang nakatulong ng malaki is the diet that I followed on a daily basis and the cardio workouts. My friends told me I lost weight noticeably. Quote Link to comment
kenji_1989 Posted December 19, 2009 Share Posted December 19, 2009 biggest problem is having motivation to do these things, how can I counter that? Sa umpisa masipag then kinalaunan tinatamad Quote Link to comment
Palakol Posted December 21, 2009 Share Posted December 21, 2009 how much do you want it anyway? Quote Link to comment
Kurtsky Keigee Posted December 21, 2009 Share Posted December 21, 2009 i gained 10 pounds in 1 year. no i have a larger belly. which is kind of annoying but got used to it.problem is i eat crackers or bread during breakfast, lunch just bread or sandwich.dinner i eat heavy lots of carbs,meat etc. i cant live without carbs eh. parang pag protein or veggies lang pag gabi, nagugutom ako and wake up in he middle of the night.i tried fit and right pero wala parin. nakakatamad din kasi mag gym, and besides i feel akward going to the gym,ive never done it kasi. Quote Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.