🍔 Food · Travel TIPS PARA MAGPAPAYAT?

[LelochdeZone]

Penge naman po tips pano magpapayat?

 

[PHC - jiBay]

Kung willing ka talaga, kakailangan mo ng endless determination, persistence, commitment, and be strict sa rules.

May bibigay akong program (Cardio exercises) sayo at diet.

Pero dapat willing kang makinig.

Btw, I'm a bodybuilder and I'll be happy to help

 

[LelochdeZone]

Kung willing ka talaga, kakailangan mo ng endless determination, persistence, commitment, and be strict sa rules.

May bibigay akong program (Cardio exercises) sayo at diet.

Pero dapat willing kang makinig.

Btw, I'm a bodybuilder and I'll be happy to help

thank you po sir!

 

[PHC - jiBay]

thank you po sir!

so ganto yan, may two options akong ibibigay sayo, one is full cardio, other one is intensive weight lifting

sa full cardio program muna tayo
- pwede mong gawin to kahit sa bahay or sa park lang, unlike sa weight lifting na kailangan mo pang pumunta ng gym

so let's start

1) Jumping Jacks - 60 seconds
rest: 45 seconds
2) Mountain Climber - 60 seconds
rest: 45 seconds
3) Bicycle crunches - 60 seconds
rest: 15 seconds
4) Cobra Pose: 45 seconds
rest 10: seconds
5) Planking: 45 seconds
rest: 30 seconds
6) Push-up wide: 10x
rest: 60 seconds
7) push-up normal grip:10x
rest: 120seconds
8) drink 500L of water

Ikaw bahala ts kung gusto mo ng umaga, hapon, or bago matulog, but the most effective is gawin mo ng umaga.

Sa diet, suggested ko sayo is iwasan ang rice sa umaga, try mo mag oatmeal, granola, or anything na rich in protein and fiber, tapos samahan mo ng green tea or coffee, medyo controlin mo rin ang pag take ng carbohydrates and calories like rice and bread, lastly, drink water with average of 5Liters a day

//Follow up ko yung weight lifting, medyo mahaba to

 

[PHC - jiBay]

So weight lifting naman tayo.
bibigay ko sayo Yung schedule neto (kasi sa isang araw hindi pwedeng lahat ng muscle mo gamitin mo, at hindi rin pwedeng i-workout yung same muscle kinabukasan)

Monday (Chest/Triceps):

Bench Press - 3 sets, 10 reps each
Inclined Bench Press: 3 sets, 10 reps each
Dumbbell Flies: 5 sets, 12 reps each
then repeat or try other suggested workouts for same muscle type

p.s. search mo nalang pala sa yt yung exercises for given muscles, madali lang naman matuto dun lol

Tuesday (Gluts/********/Legs)

Wednesday (Core, Abs and lower back)

Thursday (Back/Lats, Biceps)

Friday (Cardio only)

Saturday (Oblique/Abs)

Sunday (Rest Day)

Diet: Less carbohydrates and calories, take food rich in protein and calcium and 5L of water each day

Examples: Boiled Eggs, Peanut Butter, Banana, Apple.

Things to avoid: Stress, *******ic Drinks, sweetened foods, processed foods, fried foods, too much ********tion

within 2 to 3months, makikita mo kagad yung changes

 

[Gawr Gura]

so ganto yan, may two options akong ibibigay sayo, one is full cardio, other one is intensive weight lifting

sa full cardio program muna tayo
- pwede mong gawin to kahit sa bahay or sa park lang, unlike sa weight lifting na kailangan mo pang pumunta ng gym

so let's start

1) Jumping Jacks - 60 seconds
rest: 45 seconds
2) Mountain Climber - 60 seconds
rest: 45 seconds
3) Bicycle crunches - 60 seconds
rest: 15 seconds
4) Cobra Pose: 45 seconds
rest 10: seconds
5) Planking: 45 seconds
rest: 30 seconds
6) Push-up wide: 10x
rest: 60 seconds
7) push-up normal grip:10x
rest: 120seconds
8) drink 500L of water

Ikaw bahala ts kung gusto mo ng umaga, hapon, or bago matulog, but the most effective is gawin mo ng umaga.

Sa diet, suggested ko sayo is iwasan ang rice sa umaga, try mo mag oatmeal, granola, or anything na rich in protein and fiber, tapos samahan mo ng green tea or coffee, medyo controlin mo rin ang pag take ng carbohydrates and calories like rice and bread, lastly, drink water with average of 5Liters a day

//Follow up ko yung weight lifting, medyo mahaba to

So weight lifting naman tayo.
bibigay ko sayo Yung schedule neto (kasi sa isang araw hindi pwedeng lahat ng muscle mo gamitin mo, at hindi rin pwedeng i-workout yung same muscle kinabukasan)

Monday (Chest/Triceps):

Bench Press - 3 sets, 10 reps each
Inclined Bench Press: 3 sets, 10 reps each
Dumbbell Flies: 5 sets, 12 reps each
then repeat or try other suggested workouts for same muscle type

p.s. search mo nalang pala sa yt yung exercises for given muscles, madali lang naman matuto dun lol

Tuesday (Gluts/********/Legs)

Wednesday (Core, Abs and lower back)

Thursday (Back/Lats, Biceps)

Friday (Cardio only)

Saturday (Oblique/Abs)

Sunday (Rest Day)

Diet: Less carbohydrates and calories, take food rich in protein and calcium and 5L of water each day

Examples: Boiled Eggs, Peanut Butter, Banana, Apple.

Things to avoid: Stress, *******ic Drinks, sweetened foods, processed foods, fried foods, too much ********tion

within 2 to 3months, makikita mo kagad yung changes

Salamat dito sa tips bossing. Susubukan ko din to.

 

[PHC - jiBay]

Salamat dito sa tips bossing. Susubukan ko din to.

Sige po, happy to help, pag may tanong kayo or need pa ng advices, I'm one inbox away lang

 

[C0NTINUE]

Pinaka mahalaga Disiplina sa pagkain. Tsaka consistency sa exercise/gym.
Mas maganda simulan mo next year kasi ngayon daming handa dahil lapit na christmas at new year hahaha

 

[Poli ilop]

Lumalaki ng abdomen ko, sir paano ko maibabalik sa dati or matanggal yung malaki kong tiyan, advise naman po para sa abdominal part.

 

[PHC - jiBay]

Lumalaki ng abdomen ko, sir paano ko maibabalik sa dati or matanggal yung malaki kong tiyan, advise naman po para sa abdominal part.

Good thing is, hindi abdominal muscles mo yung lumaki lods. Kundi yung belly fats, or so called love handles.

Para mawala 'yan, kailangan mo samahan ng strict diet yung exercise mo, madali lang yan. Dapat mo lang iwasan is ma stress, alcøholic drinks, sweetened drinks/foods, fried foods, saka 5L of water. Straight 8hrs of sleep each night. Wag na wag kang ma te tempt na mag take uli ng mga yan, kahit pa sabihin na isang araw lang, because once you start to do the progress, wala nang atrasan dapat, pwede kang kumain or mag take ng mga yun ulit once na maliit na yan

within 3-4 months, mapapaliit mo kagad yan, samahan mo lang ng exercise, may alam akong mas magandang exercise jan, sabihin mo nalang if interested ka

 

[_H i n a t a_]

Nice naman ni papsi PHC - jiBay
Ts may libreng instructor ka na kagad hahaha

 

[PHC - jiBay]

Nice naman ni papsi PHC - jiBay
Ts may libreng instructor ka na kagad hahaha

Dati kasi patanong-tanong lang din ako eh hahaha pero ito maayos na Ngayon gusto ako naman makatulong hahaha

 

[Poli ilop]

Good thing is, hindi abdominal muscles mo yung lumaki lods. Kundi yung belly fats, or so called love handles.

Para mawala 'yan, kailangan mo samahan ng strict diet yung exercise mo, madali lang yan. Dapat mo lang iwasan is ma stress, alcøholic drinks, sweetened drinks/foods, fried foods, saka 5L of water. Straight 8hrs of sleep each night. Wag na wag kang ma te tempt na mag take uli ng mga yan, kahit pa sabihin na isang araw lang, because once you start to do the progress, wala nang atrasan dapat, pwede kang kumain or mag take ng mga yun ulit once na maliit na yan

within 3-4 months, mapapaliit mo kagad yan, samahan mo lang ng exercise, may alam akong mas magandang exercise jan, sabihin mo nalang if interested ka

Interested po ako sir

 

[czhane]

Isa lang importante pag nagpapayat. Kailangan mo ng inspirasyon, iset mo ang goal mo.. tuloy tuloy na yan.

 

[Samsum101]

hay nakooooo

 

[Tunequ]

Last month, dahil naging acidic ako, nag undergo ako sa strict diet, then regular exercise especially cardio sa umaga. Ang gawa ko ay:

Sa umaga pagkagising ko ang ginagawa ko inom ng hot water or warm water, mapapalakas kasi nun yung digestion mo ee at kapag maganda digestion mo may ambag yun sa weight loss.

Then exercise ako for about 20-30mins, light jog lang basta pawisan pero stretching muna bago yun. Wala pko kain nun ha, pero kung gutumin while nag eexercise, saging lang, isa. Then warm or hot water, pa konti konti lang.

Then ayun, pagtapos ng exercise, pahinga na at habang nagpapahinga, iinom ako ng Tea, guava leaf tea or chamomile tea. Usually 400ML ng guava leaf tea inuubos ko ee while nagpapahinga after exercise. Tinatagay tagay ko lang

Then after 30 mins or 20 basta gutom nko, oatmeal ang almusal ko with banana nanaman sliced. At pampalasa lng konting konting rock salt sa oatmeal.

Imbis na 3 meals sya in a day, ginagawa kong 6 meals pero smaller meals lang to like 1cup rice at ulam.
Yung ulam mostly high in fiber ee para madali makabusog then eat slowly, like 32times na nguya bago lunukin yung food, oo kasi kapag mabagal ka lang kakain mapi-feel mo busog ka kahit small meal lang yun.
Then after 3hours mula dun sa huling kain mo, kain ka ulit, pwede 1cup rice lang ulit or kung trip mo saging nalang, then water. Yogurt, Egg white, or oatmeal, mga options for snack( tamang pantawid gutom lang)

Isa pang importante jan yung iwas ka muna sa mga prito, gulay gulay ka muna or laga laga, pwede chicken, ihaw or sabawan basta alisin yung skin. Iwas pork din muna. Ok sakin yung ganitong diet, 1week lang talaga napansin nila mama na pumapayat ako. At nawala din pagka acidic ko compared nung lamon ang gawa ko.

 

[nelson_maus]

Maraming salamat sa tips

 

[jhayshawn1022]

Ok na ok to salmat sa mga sharing sna maenspire din ako hehehe

 

[czhane]

so ganto yan, may two options akong ibibigay sayo, one is full cardio, other one is intensive weight lifting

sa full cardio program muna tayo
- pwede mong gawin to kahit sa bahay or sa park lang, unlike sa weight lifting na kailangan mo pang pumunta ng gym

so let's start

1) Jumping Jacks - 60 seconds
rest: 45 seconds
2) Mountain Climber - 60 seconds
rest: 45 seconds
3) Bicycle crunches - 60 seconds
rest: 15 seconds
4) Cobra Pose: 45 seconds
rest 10: seconds
5) Planking: 45 seconds
rest: 30 seconds
6) Push-up wide: 10x
rest: 60 seconds
7) push-up normal grip:10x
rest: 120seconds
8) drink 500L of water

Ikaw bahala ts kung gusto mo ng umaga, hapon, or bago matulog, but the most effective is gawin mo ng umaga.

Sa diet, suggested ko sayo is iwasan ang rice sa umaga, try mo mag oatmeal, granola, or anything na rich in protein and fiber, tapos samahan mo ng green tea or coffee, medyo controlin mo rin ang pag take ng carbohydrates and calories like rice and bread, lastly, drink water with average of 5Liters a day

//Follow up ko yung weight lifting, medyo mahaba to

So weight lifting naman tayo.
bibigay ko sayo Yung schedule neto (kasi sa isang araw hindi pwedeng lahat ng muscle mo gamitin mo, at hindi rin pwedeng i-workout yung same muscle kinabukasan)

Monday (Chest/Triceps):

Bench Press - 3 sets, 10 reps each
Inclined Bench Press: 3 sets, 10 reps each
Dumbbell Flies: 5 sets, 12 reps each
then repeat or try other suggested workouts for same muscle type

p.s. search mo nalang pala sa yt yung exercises for given muscles, madali lang naman matuto dun lol

Tuesday (Gluts/********/Legs)

Wednesday (Core, Abs and lower back)

Thursday (Back/Lats, Biceps)

Friday (Cardio only)

Saturday (Oblique/Abs)

Sunday (Rest Day)

Diet: Less carbohydrates and calories, take food rich in protein and calcium and 5L of water each day

Examples: Boiled Eggs, Peanut Butter, Banana, Apple.

Things to avoid: Stress, *******ic Drinks, sweetened foods, processed foods, fried foods, too much ********tion

within 2 to 3months, makikita mo kagad yung changes

Maraming salamat sir. Itatry ko ngayon, sumali ako ng weight loss competition. Heheh.

 

[straizzer]

malupit na comment ito. Maging unemployed para walang pambili.