Body Builders

[Tazocin]

i think it is very doable. lalo na kung sukat na sukat yung kinakain mo. accompanied with proper exercise and facilitators.

[x--ArchAngeL--x]

mga 200 abs exercise per day or every other day will help build those muscle. try to combine different ab exercise like leg raise, side bends, crunches, sit-ups, bicycle. doing it in a high intensity, short period of rest between sets will help a lot. then 3x12 of each exercise will do na po sir.

awww kulang pala yung ginagawa ko yung sa ab ripper ba yun na video 9 exercises 10 counts pero masakit na siya hirap pa nga ako kahit memorize ko na lahat yun... nabasa ko rin yang short period rest 30 secs lang pala dapat then is it really true na okay lang na dapat may nakatapat na fan parang hindi ako sanay ng ganon para daw hindi ka ma-burn out ng husto to keep you "cooled down" while exercising? TIA uli...

[jimmaranan]

tama lang ba ginagawa ko
-30 min treadmill
- 15times 5sets low row
- 10times 5 sets 15lbs lateral raise
- 10times 5 sets 15lbs bicep curl
- 30 min treadmill

My weight is 175 lbs around 5'5'..

and tama ba paliitin ko muna tiyan ko bago ako mag ab workouts??

[demented_guy]

tama lang ba ginagawa ko
-30 min treadmill
- 15times 5sets low row
- 10times 5 sets 15lbs lateral raise
- 10times 5 sets 15lbs bicep curl
- 30 min treadmill

My weight is 175 lbs around 5'5'..

and tama ba paliitin ko muna tiyan ko bago ako mag ab workouts??

Hindi ako expert pre pero advice ko lang is paliitin mo muna body fat mo. Eat at a deficit and consistent dapat workout mo. While on a caloric deficit, mahirap mag-form ng muscle (virtually impossible) pero dahil mataas ang body fat % mo, cutting ka muna. Wag mo muna isipin yung gaining muscle. Magkaka-newbie gains ka pero mag-stop din yun. Focus on compound movements (e.g. bench press, deadlift) para mas marami kang magamit na muscles during your exercises. Ako 5'3" at 124 lbs. pero cutting phase pa rin ako kasi marami pa rin akong excess body fat. Pag bumaba yung body fat mo to 10% (long way to go), dun pa lang simulang lalabas ang abs mo.

[jimmaranan]

tama lang ba ginagawa ko
-30 min treadmill
- 15times 5sets low row
- 10times 5 sets 15lbs lateral raise
- 10times 5 sets 15lbs bicep curl
- 30 min treadmill

My weight is 175 lbs around 5'5'..

and tama ba paliitin ko muna tiyan ko bago ako mag ab workouts??

Hindi ako expert pre pero advice ko lang is paliitin mo muna body fat mo. Eat at a deficit and consistent dapat workout mo. While on a caloric deficit, mahirap mag-form ng muscle (virtually impossible) pero dahil mataas ang body fat % mo, cutting ka muna. Wag mo muna isipin yung gaining muscle. Magkaka-newbie gains ka pero mag-stop din yun. Focus on compound movements (e.g. bench press, deadlift) para mas marami kang magamit na muscles during your exercises. Ako 5'3" at 124 lbs. pero cutting phase pa rin ako kasi marami pa rin akong excess body fat. Pag bumaba yung body fat mo to 10% (long way to go), dun pa lang simulang lalabas ang abs mo.

Ganun nga bro paliitin ko muna yung tiyan ko then dun na ako mag ab workouts.. sa shoulders ko naman may nag advice sa akin na ok lang mag buhat kasi yung fats daw parang mag coconstrict and then mag tra-transform into muscles..

[demented_guy]

Pre, hindi nagtatransform ang fat to muscles. That's conventional thinking na mali. Ang mangyayari is you develop your muscles WHILE losing fat. Separate process yun. Muscles are made up of water and protein so imposible na maging muscle ang fat.

Ang advice ko sayo, cut the fat out first while lifting. I think makaka-gain ka naman ng muscle kahit konti pero mahirap talaga kasi i-rerestrict mo yung calorie intake mo. To grow muscles, you need to eat food (especially taasan mo protein intake mo). Pag nasa caloric deficit ka, mahirap talaga mag-grow ng muscles so concentrate ka muna sa fat loss. You'll look immediately better pag natanggal na yung substantial portion ng fat sa katawan mo kahit wala pa masyado muscle. Don't try to do both (gaining muscle while losing fat). Mahirap yan pagsabayin. Sub-optimal ang magiging result nyan. Try to cut first then tsaka ka mag-bulk. And sabi ko nga, focus on compound exercises para more work sa muscles. If you can do squats (personally I hate squats so leg press ginagawa ko), deadlifts and bench press, ayos yan. Yan ang foundation ng workout mo. Try to lift lower reps pero higher weights. Warning ko lang, mahirap mag-progress (magdagdag ng magdagdag ng weight na binubuhat) while lifting on a cutting phase kasi kulang ka sa food intake necessary to gain strength and muscle pero don't worry about it too much. Basta cut ka muna (paulit-ulit na ko). Next time na yung gaining muscle. May muscles ka naman, natatabunan lang yan ng malaking layers ng fat.

Isang tip ko sayo is alamin mo yung maintenance level mo. Maintenance level is amount of calories na dapat mong i-take per day para HINDI ka mag-gain or mag-lose ng weight. It's a work in process na malaman pero meron naman sa internet na mga formulae para ma-estimate yung maintenance level mo. Once nalaman mo yun, just subtract 500 calories per day and you'll lose approximately 1 pound per week. Pure fat loss yun basta continue to lift weights para ma-retain kung ano mang merong muscle mass ka. Kung gusto mo ng mas mabilis na fat loss, bawasan mo pa ng more than 500 calories per day. Remember... to burn 1 pound of fat, you need to be on a 3500 calorie deficit per week (500 calories X 7 days) since 1 gram of fat is equal to 9 calories (1 lb = 453 grams; 453 gram * 9 calories is approximately 3500 calories).

And don't be afraid of eating fat. Hindi naman masama yun. You need fat sa katawan mo. And dietary fat (the one that comes from food) is different from body fat. Ang tatandaan mo lang is to lose fat/weight, you have to BURN MORE calories than what you EAT/INTAKE (calories out less calories in should be positive).

[jimmaranan]

Pre, hindi nagtatransform ang fat to muscles. That's conventional thinking na mali. Ang mangyayari is you develop your muscles WHILE losing fat. Separate process yun. Muscles are made up of water and protein so imposible na maging muscle ang fat.

Ang advice ko sayo, cut the fat out first while lifting. I think makaka-gain ka naman ng muscle kahit konti pero mahirap talaga kasi i-rerestrict mo yung calorie intake mo. To grow muscles, you need to eat food (especially taasan mo protein intake mo). Pag nasa caloric deficit ka, mahirap talaga mag-grow ng muscles so concentrate ka muna sa fat loss. You'll look immediately better pag natanggal na yung substantial portion ng fat sa katawan mo kahit wala pa masyado muscle. Don't try to do both (gaining muscle while losing fat). Mahirap yan pagsabayin. Sub-optimal ang magiging result nyan. Try to cut first then tsaka ka mag-bulk. And sabi ko nga, focus on compound exercises para more work sa muscles. If you can do squats (personally I hate squats so leg press ginagawa ko), deadlifts and bench press, ayos yan. Yan ang foundation ng workout mo. Try to lift lower reps pero higher weights. Warning ko lang, mahirap mag-progress (magdagdag ng magdagdag ng weight na binubuhat) while lifting on a cutting phase kasi kulang ka sa food intake necessary to gain strength and muscle pero don't worry about it too much. Basta cut ka muna (paulit-ulit na ko). Next time na yung gaining muscle. May muscles ka naman, natatabunan lang yan ng malaking layers ng fat.

Isang tip ko sayo is alamin mo yung maintenance level mo. Maintenance level is amount of calories na dapat mong i-take per day para HINDI ka mag-gain or mag-lose ng weight. It's a work in process na malaman pero meron naman sa internet na mga formulae para ma-estimate yung maintenance level mo. Once nalaman mo yun, just subtract 500 calories per day and you'll lose approximately 1 pound per week. Pure fat loss yun basta continue to lift weights para ma-retain kung ano mang merong muscle mass ka. Kung gusto mo ng mas mabilis na fat loss, bawasan mo pa ng more than 500 calories per day. Remember... to burn 1 pound of fat, you need to be on a 3500 calorie deficit per week (500 calories X 7 days) since 1 gram of fat is equal to 9 calories (1 lb = 453 grams; 453 gram * 9 calories is approximately 3500 calories).

And don't be afraid of eating fat. Hindi naman masama yun. You need fat sa katawan mo. And dietary fat (the one that comes from food) is different from body fat. Ang tatandaan mo lang is to lose fat/weight, you have to BURN MORE calories than what you EAT/INTAKE (calories out less calories in should be positive).

Geh bro thanks for the advice

[SelryamS4]

just started going to the gym, I weight 149lbs should I go straight sa muscle building or weight loss muna?

kailangan ba talaga uminom ng protein shakes for building muscles? pwede naman siguro kain na lang ako meats at dairy products. I have this fear na baka tumaba ako kapag mag start ako uminom ng protein shakes.

thanks sa mga expert na mag rereply ..

[demented_guy]

I'm not an expert pero I'll answer your questions to the best of my ability.

If you get enough protein from other sources, hindi na kailangan yung protein shake. Supplement lang yun. Hindi mo naman kailangan ng sobrang taas na protein para magbuild ng muscle. Eating meat, eggs and drinking milk are enough na siguro. What builds muscle is weight resistance and enough calories.

About sa question mo na kung muscle building or fat loss muna... depende yan sa goal mo. Kung skinny fat ka (no/minimal muscle definition pero malaki tiyan mo), muscle building ka muna siguro kasi pag nag-weight loss ka magiging payatot talaga itsura mo. Pangit tingnan. Bulk ka muna. Worry about the fat loss later. Pero it really depends on you. Basta tandaan mo na you won't see abs (six paxxxx) unless you lower your body fat to something like 10%. Pero kung payatot ka, don't worry about it muna. May abs ka nga, payatot ka naman. Pangit din tingnan.

[Essej_]

been going to the gym for about 6 months. i dont have much fat on my body (slim to medium built) and from the 6months time na nag gym ako meron naman improvement sa chest, shoulders, triceps,biceps.. and i have developed some abs on my upper portion. ang problema ko lang ay meron konting baby fats on my sides..(Love Handles) ok na sana eh.. meron na abs.. na bweweset lang ako sa love handles... any tips guys?

[jimmaranan]

been going to the gym for about 6 months. i dont have much fat on my body (slim to medium built) and from the 6months time na nag gym ako meron naman improvement sa chest, shoulders, triceps,biceps.. and i have developed some abs on my upper portion. ang problema ko lang ay meron konting baby fats on my sides..(Love Handles) ok na sana eh.. meron na abs.. na bweweset lang ako sa love handles... any tips guys?

Cardio lang yan and workout mo rin side obliques mo para di lawlaw yung balat pag kawala ng fats mo sa side

[SelryamS4]

thanks demented guy,

may isa pa lang akong question.. pwede ba na hindi ka na magccardio kung mag bubuhat ka? or dapat kasama sa routine mo kahit 15mins cardio?

[demented_guy]

thanks demented guy,

may isa pa lang akong question.. pwede ba na hindi ka na magccardio kung mag bubuhat ka? or dapat kasama sa routine mo kahit 15mins cardio?

Kahit wala pre. Maganda siyang pangtulong sa fat loss pero hindi naman required. Personally ako nagcacardio kasi I'm training for a half-marathon. Pero hindi naman kailangan yun. Calorie deficit plus resistance training lang, papayat ka na.

[sinkhole12]

ano magandang weights na pambahay lang... la na kase ako time pumunta ng gym..

[DarkRushBeat]

After 8 years of being a couch potato, im back in the gym. Thanks to the series Spartacus for inspiring me again.

[demented_guy]

ano magandang weights na pambahay lang... la na kase ako time pumunta ng gym..

Kung general fitness lang habol mo, you can run outside. You can also do push-ups, pull-ups (bili ka ng pull-up bar) and other bodyweight exercises sa bahay.

[francis_1787]

Tama si demented_guy.

Although ok din gumamit ng dumbbells, mas ok ang complex exercises kasi iba't ibang muscle groups ang nagagamit mo, hindi lang focused sa isang muscle.

[SelryamS4]

Tama si demented_guy.

Although ok din gumamit ng dumbbells, mas ok ang complex exercises kasi iba't ibang muscle groups ang nagagamit mo, hindi lang focused sa isang muscle.

meron ba website na meron tutorial pano gumamit ng dumbbells? alam ko yung basics eh pero nakikita ko sa mga tao sa gym meron sila mga advanced excersies nahihiya naman ako magpaturo haha

[Essej_]

meron ba website na meron tutorial pano gumamit ng dumbbells? alam ko yung basics eh pero nakikita ko sa mga tao sa gym meron sila mga advanced excersies nahihiya naman ako magpaturo haha

you can try out P90X. you can download it for free if you know where to look. or marami din jan sa youtube for advance dumbbell exercises.

regarding sa gym naman sa umpisa lang yan na mahihiya ka. what i did is i brought some friends with me para sabay kame mag papa enroll para naman may kasama ako at hindi mahihiya. tuturuan naman kayo ng gym intructor once mag papa enroll kayo ng monthly basis.

i go regularly to the gym. pero sometimes pag super busy hindi ako nakaka punta ng gym. so home workout lang ako using P90X and resistance bands. (you can also use dumbells for P90X)

P90X INFO

here's the resistance bands i use with P90X.(you can also use dumbells)
http://www.sulit.com.ph/index.php/view+ ... ance+Bands
if you go with P90X,.. it aint easy especially if your a beginner in workouts.
GOOD LUCK!

[SelryamS4]

^thanks!!! so far yung mga basics palang tinuturo sakin ng instructor, pero for now stick lang ako sa machines.