The FASTEST Way to BETTER Cardio

[jetlag143]

try ko nga kettlebell, nevery used it before

[soft grunge]

I do agree, boxing! I suggest Mojo gym!

[j23knight]

Cycling or RPM classes sa FF. ok magcardio..pero pag treadmill kahit 2 km run with 11 speed pawis na pawis ka na:)

[ChiliMac]

Eto lagi ko ginagawa bago mag jog, inum ako coffee or eat chili. It boosts my metabolism naturally!

[5164cm]

sirs, is the 20sec-10sec interval training effective for a good cardio?

[Palakol]

sirs, is the 20sec-10sec interval training effective for a good cardio?

relatively. i have used it in the past for the following:

sprints

burpees

mountain climbers

bodyweight squats

 

got the idea from the japanese tabata method.

[JayZip]

well...for me...running an hour a day works...

or do the treadmill at 5.0 incline and 5 mph speed in 30 minutes (i can do one hour)...so as long as you hit 70% of your max heart rate and ur good to go...

 

ang problem ko is yung "bursts" e which i need for playing basketball...walang problema sa constant speed and incline e...so question: meron bang exercise to improve your "bursts"?

[Palakol]

well...for me...running an hour a day works...

or do the treadmill at 5.0 incline and 5 mph speed in 30 minutes (i can do one hour)...so as long as you hit 70% of your max heart rate and ur good to go...

 

ang problem ko is yung "bursts" e which i need for playing basketball...walang problema sa constant speed and incline e...so question: meron bang exercise to improve your "bursts"?

interval sprints (for distance or time) (i.e. sprint 200m, rest 30 sec. repeat.)

 

wind sprints. (i.e. sprint 100m, jog back to starting point. repeat.)

[JayZip]

interval sprints (for distance or time) (i.e. sprint 200m, rest 30 sec. repeat.)

 

wind sprints. (i.e. sprint 100m, jog back to starting point. repeat.)

 

thanks for that! galing! ill incorporate that sa program ko starting next week...

[Google]

sa bursts, interval training lang bro...

 

initially, try to jog first at around 7 kph for around 3 minutes, tapos run at around 9 kph for around 3 minutes, tapos balik jog, then brisk walk.

 

pag matibay tibay na... after jogging, sprints ka ng mga 1-2 minutes, tapos balik jog. do that lang for around 15-20 minutes.

[Olympus]

try visiting turbulencetraining.com

[aragorn_09]

simulan muna natin mag jogging ng 30 mins a day for 2 weeks saka mag intensify ng taingin for cARDIO

[execkiel]

weight loss - free information on losing weight

When you think of weight loss and losing weight, the first things that probably come to your mind are either those "lose weight fast !!" articles that are in every magazine and newspaper in the world that usually never work and are writen by some "personal training idiot" that has no idea what their talking about... or maybe your thinking of all of those weight loss pills that claim to be safe and allow you to "eat whatever you want and still lose weight because the pill will do all the of the work for you" or whatever stupid line they are using to get you to buy their useless unsafe weight loss product. Or, maybe your thinking of rice cakes and never eating and being hungry all day long. Well, if you are thinking any of those things, forget it! Forget all of it! What I am about to give you is totally FREE, detailed, easy to understand information on weight loss and losing weight and how to lose weight and fat without using any type of pill or supplement, without using some "fitness magazine" diet, and by eating not 1, not 2, not 3, but 5 meals a day! Sound impossible? Sound to good to be true? Sound like I'm going to make you buy my "book" or order my "product" first before I tell you? Well I'm not! I don't have a book and I don't a have product. I am not trying to sell you a damn thing! What I am trying to do, no... what I am GOING to do, is tell you exactly how you can lose weight. Enjoy... Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are: 1) Count how many calories you eat in a normal day. Thats right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if your thinking that, then your obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading. 2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself. 3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days. 4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism. 5) Cardio. Cardio is a must for weight loss. If your serious about losing weight, but don't want to do the cardio workouts, then you are wasting your time. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever.. just do it! All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is the minimum though. (For information on the most effective time of the day to do your cardio workout, read doing cardio for maximum weight loss) 6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! Thats around 75lbs a year! So if you have ALOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it. Important weight loss tips for losing weight effectively! (extremely important!) - THE FAT MUST GO! Stay away from fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don't get me wrong, there is no way to eat 0 grams of fat every day. BUT, the only places you should be getting any of your daily fat intake from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc. as well as the foods that contain the "healthy" types of fat, which can be found in just about every type of fish (tuna fish, salmon, etc.), nuts and flaxseed oil. - LOWER THE CARBS! Most people think that it is fat that makes people fat and that just by eating less fat, they are on their way to weight loss! WRONG! They are only half right. Carbs are just as bad (if not worse) than fat when it comes to losing weight. Stay away from high carb foods. Carbs will eventually turn into fat. Foods like bread, rice, pasta, potatos, etc. are high in carbs. Sure, you need some carbs, which is why foods like these are ok to eat, but only eat a little of it! Stick to high protein low carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, fruits and vegetables etc. (For more information, read the Diet and Nutrition section.) - WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon of a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes thats alot of water, but its that water that will give you energy and speed your weight loss. - STRENGTH TRAINING! YES! Weightlifting isn't just great for muscles, its great for losing weight. Muscles burn calories. - Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without losing 1 pound, its time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself! - Sleep! YES! Sleep! The easiest, yet most over looked step. Get atleast 8 hours of sleep a night. Trust me, your gonna need it! =] - Food cravings! Can't stop giving in to your food cravings?

Read this: food cravings There you have it. You now know everything you need to know. You didn't have to buy any weight loss pills or books on losing weight, instead, you should use the money you just saved and go buy some good food or a gym membership. Now, I never once said this would be easy. If it was easy, you would have done it already. Losing weight isn't something you can just do "on the side." Your gonna have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.

 

qoute ko to para makita ulit lalo na ng new "bobong" members. salamat sayo bro. it helps a lot. :thumbsupsmiley:

[knoll1234]

Does DASH diet work with 30 min exercise?

[Manuchos]

weight loss - free information on losing weight

When you think of weight loss and losing weight, the first things that probably come to your mind are either those "lose weight fast !!" articles that are in every magazine and newspaper in the world that usually never work and are writen by some "personal training idiot" that has no idea what their talking about... or maybe your thinking of all of those weight loss pills that claim to be safe and allow you to "eat whatever you want and still lose weight because the pill will do all the of the work for you" or whatever stupid line they are using to get you to buy their useless unsafe weight loss product. Or, maybe your thinking of rice cakes and never eating and being hungry all day long. Well, if you are thinking any of those things, forget it! Forget all of it! What I am about to give you is totally FREE, detailed, easy to understand information on weight loss and losing weight and how to lose weight and fat without using any type of pill or supplement, without using some "fitness magazine" diet, and by eating not 1, not 2, not 3, but 5 meals a day! Sound impossible? Sound to good to be true? Sound like I'm going to make you buy my "book" or order my "product" first before I tell you? Well I'm not! I don't have a book and I don't a have product. I am not trying to sell you a damn thing! What I am trying to do, no... what I am GOING to do, is tell you exactly how you can lose weight. Enjoy... Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are: 1) Count how many calories you eat in a normal day. Thats right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if your thinking that, then your obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading. 2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself. 3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days. 4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism. 5) Cardio. Cardio is a must for weight loss. If your serious about losing weight, but don't want to do the cardio workouts, then you are wasting your time. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever.. just do it! All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is the minimum though. (For information on the most effective time of the day to do your cardio workout, read doing cardio for maximum weight loss) 6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! Thats around 75lbs a year! So if you have ALOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it. Important weight loss tips for losing weight effectively! (extremely important!) - THE FAT MUST GO! Stay away from fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don't get me wrong, there is no way to eat 0 grams of fat every day. BUT, the only places you should be getting any of your daily fat intake from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc. as well as the foods that contain the "healthy" types of fat, which can be found in just about every type of fish (tuna fish, salmon, etc.), nuts and flaxseed oil. - LOWER THE CARBS! Most people think that it is fat that makes people fat and that just by eating less fat, they are on their way to weight loss! WRONG! They are only half right. Carbs are just as bad (if not worse) than fat when it comes to losing weight. Stay away from high carb foods. Carbs will eventually turn into fat. Foods like bread, rice, pasta, potatos, etc. are high in carbs. Sure, you need some carbs, which is why foods like these are ok to eat, but only eat a little of it! Stick to high protein low carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, fruits and vegetables etc. (For more information, read the Diet and Nutrition section.) - WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon of a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes thats alot of water, but its that water that will give you energy and speed your weight loss. - STRENGTH TRAINING! YES! Weightlifting isn't just great for muscles, its great for losing weight. Muscles burn calories. - Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without losing 1 pound, its time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself! - Sleep! YES! Sleep! The easiest, yet most over looked step. Get atleast 8 hours of sleep a night. Trust me, your gonna need it! =] - Food cravings! Can't stop giving in to your food cravings?

Read this: food cravings There you have it. You now know everything you need to know. You didn't have to buy any weight loss pills or books on losing weight, instead, you should use the money you just saved and go buy some good food or a gym membership. Now, I never once said this would be easy. If it was easy, you would have done it already. Losing weight isn't something you can just do "on the side." Your gonna have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.

 

Yes thanks for sharing.

 

I'll try also the tanaka method next time http://manilatonight.com/style_emoticons/d...mbsupsmiley.gif

[rossman]

Yes thanks for sharing.

 

I'll try also the tanaka method next time http://manilatonight.com/style_emoticons/d...mbsupsmiley.gif

 

 

its quite interesting when think about it.

 

most people would love to do other forms of weight loss methods depending on the extremity of the exercise or program.

[sam spade]

Cardio? I still stick to the basic jogging, running and skip rope.

[Playful444]

Swimming, Cycling, and running are your basic three. Based on experience, running is most effective in losing weight. It is cheap, easy to do and less time consuming than the other 2. But you have to watch you form and wear the proper shoes. Otherwise you will be prone to injury.

[tyronepagong]

play sports 3 times a week like basketball or badminton.

[deepdiverboy]

Diet is always overlooked by many people. Eating less is half the battle. The other half is sexercise

[muson]

Kettlebell swings will get your cardio up a notch. And doesn't take to much time to feel your heart coming out of your chest:)

[5164cm]

pretty much started with the tabata method. very effective indeed.

[shanty]

jogging , walking

[butchochoi]

Let me share lang.

 

I used to weigh almost 300 lbs.

 

What I did was the thing I really enjoy -biking. Di kasi ako mahilig sa team sports masyado. Sinabayan ko ng pagbawas ng portions ng meals. Less rice, pork, chicken, and beef, more into fish,fruits and veggies. Ayos! I lost some 20 lbs agad. Then feeling ko, nag peak na ako kasi di na ako nag lo-lose.

 

I tried running. Nahihiya ako nung una kasi kumakalog buong katawan ko. Kaya ang ginawa ko, very early in the morning ako natakbo, tipong wala pang taong nakakakita sa akin. Padating pa lang sila, patapos na ako. hehehe.

 

I did 5 rounds in a 2-block space sa isang subdivision which is bigger than an oval easy! Siguro because I've already built my stamina from biking. From 5 rounds, dagdag ako every week ng 1 round, eventually, kaya ko na 12 rounds, max ko 15 pag talagang nakapag rest ng ayos.

 

I also lifted weights, kaya yung size XXXL ko na shirt is naging M na lang. Yung pants ko, from size 48, naging 34. Nagkaron kasi kami ng deal ng ate ko which was in London during that time na bibilhan nya ako ng madaming shirts from Topman and Zara. Ayun, akala daw niya na-photoshop pics ko para lang magpadala siya ng damit. hehehe

 

My weight was almost 300 lbs, down to 190 lbs.

 

problem ko lang ngayon when I started working, relapse. 220 lbs na ako. tsk tsk tsk. pero napatunayan ko na kaya with discipline and cardio.

 

Ang sarap ng feeling, dati 1 plight of stares di kaya akyatin ng mabilis, tapos kahit mag panhik panaog ako sa school library, sisiw!

[hotbicolana]

Let me share lang.

 

I used to weigh almost 300 lbs.

 

What I did was the thing I really enjoy -biking. Di kasi ako mahilig sa team sports masyado. Sinabayan ko ng pagbawas ng portions ng meals. Less rice, pork, chicken, and beef, more into fish,fruits and veggies. Ayos! I lost some 20 lbs agad. Then feeling ko, nag peak na ako kasi di na ako nag lo-lose.

 

I tried running. Nahihiya ako nung una kasi kumakalog buong katawan ko. Kaya ang ginawa ko, very early in the morning ako natakbo, tipong wala pang taong nakakakita sa akin. Padating pa lang sila, patapos na ako. hehehe.

 

I did 5 rounds in a 2-block space sa isang subdivision which is bigger than an oval easy! Siguro because I've already built my stamina from biking. From 5 rounds, dagdag ako every week ng 1 round, eventually, kaya ko na 12 rounds, max ko 15 pag talagang nakapag rest ng ayos.

 

I also lifted weights, kaya yung size XXXL ko na shirt is naging M na lang. Yung pants ko, from size 48, naging 34. Nagkaron kasi kami ng deal ng ate ko which was in London during that time na bibilhan nya ako ng madaming shirts from Topman and Zara. Ayun, akala daw niya na-photoshop pics ko para lang magpadala siya ng damit. hehehe

 

My weight was almost 300 lbs, down to 190 lbs.

 

problem ko lang ngayon when I started working, relapse. 220 lbs na ako. tsk tsk tsk. pero napatunayan ko na kaya with discipline and cardio.

 

Ang sarap ng feeling, dati 1 plight of stares di kaya akyatin ng mabilis, tapos kahit mag panhik panaog ako sa school library, sisiw!

 

 

its a cute story...ako naman hindi mataba, within range pa naman ng height and weight ko.kaya lang my bf is a gym geak. sya naman dating payatot tapos 1 yr work out ang ganda na hunk na tlaga. dati puro nilagang itlog lang kinakain nya 15 pcs every omring tapos yung white pa nakakaloka.tapos he always encourage me to work out, eh tamad ako, tsaka ang hirap sa office gabi pa work ko tapos ang pg kain anjan lang lagi pang nakaupo. sa kakakulit nya i decided na nga mg fitness, binigyan nya ako ng program.. ang hirap nung una parang 1st month ko walang epekto.

 

pero now so far, toned na katawan ko tapos me korte na hndi kagaya dati na parang straight lng, ang pangit. cardio lng tlaga, treadmill ng 30 mins tapos another 30 mins buhat buhat yung kaya lang tapos sit ups. ginagawa ko syang 5 times a week sa gym.

tska pagka matagal akong hindi ng pawis, hinahanap hanap ko na..ganun pala yun.

tsaka dicipline sa food tlaga.

kaya once a week na lng ako kumakain ng ice cream hehehe!