Tsikot Fitness and Gym Thread

[mamichula]

Fitness First I applied just recently sa Alabang branch I got the passport membership so I can use it anywhere hehe so far its been good naman muka naman masusulit ung fee

[picantorange]

Wala na ulit nagpopost. Tumigil na ba kayong lahat sa training?

I just got back to working out again after a three month hiatus. Plano kong i-maintain na to, 1 year gym membership na kasi yung binayaran ko hehehehe.

[Negus]

Saw this on youtube

[ame="http://www.youtube.com/watch?v=qCHKXICefFw"]YouTube- New Reebok EasyTone commercial[/ame]

Agree!

but seriously does this work? it's based on the balance ball used in the gym.

[john5]

mga boss pasali naman ako sa thread na to,i'm not new in bodybuilding and fitness,i've been into it since 2003 pa kaso mag 3 years pa lang ako nag seryoso,i'm into martial arts din pala like boxing,arnis,muay thai,self defense also a registered nurse so kung may health and fitness concerns kayo tanong lang hehe...

[Chadmack]

if you are not going into the gym for the day... ano exercise routine nyo?

im trying to shed lbs. nung Jul2010 kasi i was at 183lbs and i am only a midget at 5'6"! so i started doing tabatas lang like pushups, situps, jumping jacks and ate less rice; no gym and no jogging/running, strictly home exercises lang for 4mins - 12mins. i at least make sure na maka 4 x week ako na magexercise, kahit yung 4mins lang.

at the end of the year, i tip the scales at 160lbs. but i am trying to target below 150lbs at least to reach yung ideal weight ba....

so yun, i am looking for better exercise routines that can be done at home using body weights only no time and money kasi for gym

[ganglion]

if you are not going into the gym for the day... ano exercise routine nyo?

im trying to shed lbs. nung Jul2010 kasi i was at 183lbs and i am only a midget at 5'6"! so i started doing tabatas lang like pushups, situps, jumping jacks and ate less rice; no gym and no jogging/running, strictly home exercises lang for 4mins - 12mins. i at least make sure na maka 4 x week ako na magexercise, kahit yung 4mins lang.

at the end of the year, i tip the scales at 160lbs. but i am trying to target below 150lbs at least to reach yung ideal weight ba....

so yun, i am looking for better exercise routines that can be done at home using body weights only no time and money kasi for gym

sir chad anu po bang build ng katawan nyo? is it bilugan(tabain), or tyan lang malaki, or malalaki ang buto...kase po depende din yan sa structure nyo...nung nag-gym ako, pumayat ako at mas naging lean yung muscles ko (although payatin talaga ako nung HS and sanay sa mabibigat na trabaho) pero bumigat ako from 130lbs-140lbs...i think dahil yon sa bone mass (mas tumaas yung bone mass ko)...my 2 cents...

regarding dun sa routines that you're asking:

PUSHUPS
- sa pushup po kasi pwedeng iba-ibahin for different muscle groups, alam nyo naman na siguro yan... (wide, narrow, maltese, hindu)...search nyo na lang sa web for info...
- tips: when doing push-ups lagi nyo lang ilapit sa katawan yung siko kase pag nakabuka mahina ang force at ang desired effect...

SIT-UPS
- eto na siguro ang pinaka-importante sa lahat ng gustong magpa-payat...hehe...well, ganun din ang sit-ups pwedeng iba-ibahin (russian twist, crunches, modified crunches, etc...)
- meron din alternative sa sit-ups for core exercises (leg raises, bicycles, scissors, etc...)
- keep in mind na hindi magiging effective ang sit-ups if you have a weak lower back muscle... so kelangan muna malakas ang lower back mo or else you'll end up having lower back pains (which is very hard to manage)...
- dont pull your neck when doing sit-ups, dapat muscle ng tyan at likod ang gumagana...when doing exercise, always feel the muscle involved contracting...kung hindi sya nagcocontract, mali ang ginagawa mo...

PULL-UPS
- pullups generally for the back ang shoulder muscles...you can experiment on this one too (narrow, wide, behind the neck, etc...)
- medyo hindi ito readily do-able kase kelangan mo ng pullup bar...pero kung gusto mo magexercise ng back, make sure to do it like yawning...feel mo yung muscle mo pag naghihikab dapat ganun ang pakiramdam...

JUMP-ROPES/JUMPING JACKS
- you said you've been doing these jacks and maganda sya...medyo damihan mo ang pag jacks or jump-rope kase isa ito sa pinakamalakas mag burn ng calories kase buong katawan ang gumagawa...
-you can also lear (or kung marunong ka na) hoola-hoops...same principles...

medyo restricted na ang oras ko kaya iiklian ko na lang ng konti...haha

TIPS

- walking, jogging, swimming, running are very good cardio...kung may free time ka naman ehh kahit 30mins kang maglakad, medyo mabilis kahit twice or thrice a week lang...
- free weight-lifting, resistance training are good... remember, kapag nagco-contract ang muscles, fat-burning also takes place...so for better efficiency, mas maganda kung mas madalas ang routines rather rigorous exercise once a week...
- kung kaya mo pang pilitin talaga...make it AT LEAST 30mins ang routine mo kahit3-4x a week...4-15mins won't be enough...
- kung meron kang pwedeng kasama pag nag exercise isama mo sya...mahirap pag mag-isa lang, mas challenging pag may kasama...


hanggang dito na lang may gagawin pa kase ako ehh sana makatulong kahit konti lang...

[shadow]

nag box ako 2-3X a week and jog every weekend.

[FullThrottle]

if you are not going into the gym for the day... ano exercise routine nyo?

im trying to shed lbs. nung Jul2010 kasi i was at 183lbs and i am only a midget at 5'6"! so i started doing tabatas lang like pushups, situps, jumping jacks and ate less rice; no gym and no jogging/running, strictly home exercises lang for 4mins - 12mins. i at least make sure na maka 4 x week ako na magexercise, kahit yung 4mins lang.

at the end of the year, i tip the scales at 160lbs. but i am trying to target below 150lbs at least to reach yung ideal weight ba....

so yun, i am looking for better exercise routines that can be done at home using body weights only no time and money kasi for gym

5'6" and 160lbs? Bro unless malaki ang tiyan mo ayos na yang timbang mo. Just build up your strength, once you've increased your muscle mass bibilis ang metabolism mo and that will help you maintain your weight.

Try mo tong routine na to, just a suggestion, for general fitness sa mga taong busy katulad natin.

3X A WEEK HOME EXERCISE ROUTINE:

Chest & Shoulders:
Push-Ups (Hands slightly wider than shoulder width apart) 5 sets x 10 reps

Triceps:
Push-Ups (Both Hands near your chest) 5 sets x 10 reps

Back & Biceps:
Pull-Ups (Baras. Hands slightly wider than shoulder width apart): 5 sets to failure (meaning kung hanggang ilan ang makakaya mong reps. Kung wala kang bar sa inyo, improvise: i.e. sa ilalim ng hagdan, he he)

Hamstring:
Squats (Bend down on your knees until your hips are slightly below parallel to the ground. Arms straight in front of you or crossed) 5 sets x 10 reps

Calves:
Calf Raises 5 sets x 10 reps

Abs:
Sit-ups or Crunches (Kung san ka mas komportable) 5 sets to failure

Note:
-All reps should be done in a controlled manner, not too fast, not too slow either. Focus on the muscle contracting on every rep. Rest for 1 to 2 minutes only between each set.

[Hannkenn]

Im just new to this forum..im working as a assistant fitness club manager in malaysia and currently conducting all sorts of group exercise workout suvh as bootcamp,biggest loser,aerobics,etc..a personal trainer and nutrition knowledge,been to this profession for more than a decade..if you have concern regarding fitness,pls dont hesitate to ask.im more than willing to share my knowledge and experience to our dear tsikoteers.im also planning to have my own fitness in the philippines center if given a chance..first thing u have to know is your BMI level

BMI=wght (kg) i.e. 69kg/2.82m=24.5.(bmi level) Note:1kg=2.2 lbs. & 1Inch=.255m
--------
Hght (m2)

BMI-body mass index(proportionality of your weight base on your height)

If bmi level=(19.5-25) it means standard or proportion..the lower the bmi it goes,the lighter body frame.the higher,bigger
If bmi level=(below 19.5) it means under wght
If bmi level=(26-30)it means overwght *except body builder,because they to have a higher muscle mass
If bmi level=(31 beyond...) it means obese level 1..2..3......


Once you know your BMI then its time for u to determine how much body fat you have in stored especially for those who wants to lose wght.for those who wants to gain wght,i also advice u to check your body fatmass so whenever u wanted to put on wght make it sure u dont increase much of your body fat,instead increase your muscle mass thru workout..to check your body composition or body fat,u can ask a certified instructors about it or i think thers a booth for a machine body composition
analyzer i saw way back before(manila-but forgot it exactly)but its in mercury drug outlet..

For further more Q's,pls dont hesitate..thanks

[attyallanlatras]

Hannkenn:

Been on my journey to weight loss since about almost a year. From 220lbs, Im now down to 175lbs and I'm somehow have a plateau since its almost a month and I have not gone down. I usually have cardio MWF plus Saturday & Sunday (thru an ellipical I have at home and I would have 30-45mins exercise on it) and weights on TTH plus Sat and Sun (also at home using dumbells, kettlebell, etc.) I would say, I'm also gaining muscles and I attribute this plateau due to muscle gains. By the way I'm 39 years old and 5feet 5inches tall, male...my question is would taking pre workout supplements such as nitric oxide help me in some way???