Build A Model Body!

[JesusFreak!]

How long have you been working on it?

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For two months, I think... I really invested for an expensive gym for a good program and I'm glad that it's working (or so I think but my barkada say so) pero yun na nga... I'm glad my shoulders and arms look great but my chest and the abdomen area looks really nasty...

 

Regarding my chests - i used to be obese that's why I have this layer of fat on top of the chest muscles... i know i have developed chests kasi sabi nila na you can move ur chest by just contracting it at will, e nagagawa ko naman, kaya lang di ko gusto yung taba on top of it...

 

My abs naman, problema ko rin... I have a flat front and i can see some ab muscle lining on it pero ang laki ng side handles... parang hopeless yata ako dito, baka ipa-lipo ko na lang to kung di talaga matanggal sa gym. :thumbsupsmiley:

 

I work out 3x times a week, lift weights (Hi rep, low weights) and run on treadmill for 25-30 minutes... Am I doing good? Inputs naman diyan mga bros... Tnx.

[JesusFreak!]

the hardest to shrink is the fat on the side of the stomach...

anyone knows how to remove it?

 

not with weights i suppose.. some say doing weights on your side obliques makes it bigger..

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Yup, i've been told that exercising your obliques would just make your sides thicker.

[Equus]

my advice is that you do what yer doing but try to change the frequency of yer workouts... I m on a 3 days on, 1 day off, 2 days on, 1 day off work out program... di gumagana sakin yung every other day... feels like kulang yung stress sa body... this type of work out you reall stress it nicely so yer body doesn't get the chance to adapt sooo easily...

[guile1912]

1. Improve your diet. The lower ab region cannot be isolated. That is one of the endless gym myths around. Get your diet in check and your six pack will appear

 

2. Provided you are following a good diet, try some HIIT and see if it helps you burn fat even more

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my diet is

 

monday to friday

Beakfast

6 egg whites (large)

60g Corned Beef (fat removed)

1 cup white rice

 

lunch

2 cup white rice

1 chicken breast

1/2 cup soup (knorr soup)

 

dinner

1 cup white rice

6 egg whites (large)

60g Corned Beef (fat removed)

 

i dont want to do HIIT becomes i'm not trying to loss weight, and im my opinion total body fat ang reduce nun. medyo lower ab fat lang po ang problem ko.

 

hope you can suggest.

thanks :cool:

[Olympus]

my diet is

 

monday to friday

Beakfast

6 egg whites (large)

60g Corned Beef (fat removed)

1 cup white rice

 

lunch

2 cup white rice

1 chicken breast

1/2 cup soup (knorr soup)

 

dinner

1 cup white rice

6 egg whites (large)

60g Corned Beef (fat removed)

 

i dont want to do HIIT becomes i'm not trying to loss weight,  and im my opinion total body fat ang reduce nun. medyo lower ab fat lang po ang problem ko.

 

hope you can suggest.

thanks :cool:

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You can't spot reduce. You have to lose fat in the whole body

[Equus]

ah ah ah!!! Arnold Schwarzenegger says you can spot reduce! do we dare tell him he's wrong?

[lomex32]

Those were the anabolic steroid days

 

ah ah ah!!! Arnold Schwarzenegger says you can spot reduce!  do we dare tell him he's wrong?

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[Jourdan]

anyone here reading men's health usa/phil edition? theyve got nice articles there.. especially this month, articles on how to measure/be a fit man... good stuff

 

guys should invest on stuff like this rin to know more

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forgive me guys but men's health is like FHM. too many pictures for the posers and sissy workout plans.

 

try other more serious bodybuilding mags if u'r into that...the ones which u can say are the counterpart of ur XXX subscription. :thumbsupsmiley:

 

and i agree with Olympus. go search the web. best thing abt it is it's for free.

[Jourdan]

the hardest to shrink is the fat on the side of the stomach...

anyone knows how to remove it?

 

not with weights i suppose.. some say doing weights on your side obliques makes it bigger..

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to shrink the love handles significantly, u must get to 10% or less body fat...and u can't achieve this simply by lifting weights. u need lots of cardio and a proper diet. OR steroids haha.

 

and yes, it's not generally recommended to train with weights for ur obliques IF u want model abs.

 

i have read somewhere that when u'r doing abs, u do it in sequence: lower abs first, then lower obliques, then upper obliques, then the upper abs. m following this regimen. any comments?

[bluegreen717]

my diet is

 

monday to friday

Beakfast

6 egg whites (large)

60g Corned Beef (fat removed)

1 cup white rice

 

lunch

2 cup white rice

1 chicken breast

1/2 cup soup (knorr soup)

 

dinner

1 cup white rice

6 egg whites (large)

60g Corned Beef (fat removed)

 

i dont want to do HIIT becomes i'm not trying to loss weight,  and im my opinion total body fat ang reduce nun. medyo lower ab fat lang po ang problem ko.

 

hope you can suggest.

thanks :cool:

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I suggest you take it easy on the carbs. No rice, no bread, no pasta, no corn, etc. If you must, go for complex carbs such as wholewheat bread and brown rice. Or take your carbs only in the morning, to fuel your day.

 

It also helps if you work out on an empty stomach, like in the morning, before breakfast. Body fat (what you're trying to get rid of) is used as fuel for your workout. Then breakfast right after, when your metabolism is still revving. You'll be burning more calories than usual.

[Olympus]

I suggest you take it easy on the carbs. No rice, no bread, no pasta, no corn, etc. If you must, go for complex carbs such as wholewheat bread and brown rice. Or take your carbs only in the morning, to fuel your day.

 

It also helps if you work out on an empty stomach, like in the morning, before breakfast. Body fat (what you're trying to get rid of) is used as fuel for your workout. Then breakfast right after, when your metabolism is still revving. You'll be burning more calories than usual.

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Fasted cardio makes no significant impact on burning your fat. It wil only put you in a catabolic state. Energy system work is best done after working out.

[Olympus]

to shrink the love handles significantly, u must get to 10% or less body fat...and u can't achieve this simply by lifting weights. u need lots of cardio and a proper diet. OR steroids haha. 

 

and yes, it's not generally recommended to train with weights for ur obliques IF u want model abs.

 

i have read somewhere that when u'r doing abs, u do it in sequence: lower abs first, then lower obliques, then upper obliques, then the upper abs. m following this regimen. any comments?

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Abs are made in the kithen, not in the gym. Hevy compound exercises, a decent energy system routine and a good diet will produce better results than training your abs directly.

 

If and when core work is needed, abdominal stability, rotationan work, then direct contraction work would be the best way to work your abs. Remembr, fucntion over form first

[lomex32]

Have a BALANCE DIET

[Lonly_grl]

People in the gym's house, im a beginner of having gym, bec, im targeting this coming august in a photo shoot with a lingerie stuffs, the prob is im a little bit fat. im working out in a gym everyday, but if im not working out im in the badminton court just to play badminton. i am depressed when i go to the gym my weight is almost 80kg. but before my weight is just 149llbs. i dnt know if my program in the gym is right, This is my program:

 

1. crunches

2. poleside bending

3. seated knee up

4. lower back extension

5. db press

6. db flyes

7. lev grip

8. back grip

9. leg curl

10. swatting

11. db tri

 

 

i am so depress..... please do help me..... im targeting in this coming august to have a nice ass and sexy body like my body before....

 

EMAIL ME.......... Im Lonly!!!!! Dont know what to do...

[JesusFreak!]

People in the gym's house, im a beginner of having gym, bec, im targeting this coming august in a photo shoot with a lingerie stuffs, the prob is im a little bit fat. im working out in a gym everyday, but if im not working out im in the badminton court just to play badminton. i am depressed when i go to the gym my weight is almost 80kg. but before my weight is just 149llbs. i dnt know if my program in the gym is right, This is my program:

 

                          1. crunches

                          2. poleside bending

                          3. seated knee up

                          4. lower back extension

                          5. db press

                          6. db flyes

                          7. lev grip

                          8. back grip

                          9. leg curl

                          10. swatting

                          11. db tri

                         

 

i am so depress..... please do help me..... im targeting in this coming august to have a nice ass and sexy body like my body before....

 

                                EMAIL ME..........  Im Lonly!!!!!  Dont know what to do...

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First, I've got to say I'm learning a lot here....

 

Lonely girl - I'm not quite sure what you really want...