Tsikot Fitness and Gym Thread

[GlennSter]

ok master!!!thanks...herhehrer/...nagugutom kasi ako..naghahanap ng pampalipas gutom.

the program you gave me makes me more energized...nakaka high sobra.
lalo na yung cosmic.masaket na pwet ko pero ok lang...magaganda naman kasabay ko nagyuyugyugan sila sa bike...ahrharhahrar

[ssaloon]

Originally posted by GlennSter
masaket na pwet ko pero ok lang...magaganda naman kasabay ko nagyuyugyugan sila sa bike...ahrharhahrar

why am i not surprised? :bwahaha:

[van_wilder]

theveed mataas nga ang protein ng fastfood pero mataas din yun bad fats...

ako hindi umiiwas sa mga fastfood except mcdo... kakatakot na kasi... panoorin niyo yun documentary. pero malakas ako magpizza. kaso medyo mahal.

ive read both articles na pinost niyo KARDING and THEVEED... thanks! that helped a lot... ectomorph din kasi ako...

[GlennSter]

Originally posted by ssaloon
why am i not surprised? :bwahaha:

*che*!!!

may roo ako nakatabi nung isang araw...nag body jam at cosmic lang daw siya....

pake ko!

[theveed]

Re: Fast food... true, pero depende rin yan sa company, ang BK relatively good ang mga burgers nya, pinaka not-healthy ay Jolibee...

If you avoid fries and starchy food, ok lang yung amount ng fat sa burgers, sa BK ngayon if I buy from them, I ask for extra lettuce tapos di ko kinakain yung bread hehe, para ka nadin ng salisbury :D

Check this out http://southernfood.about.com/librar.../aa081402a.htm

[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

[Karding]

tama, kaya hindi ako kumakain ng McDo dito sa US. Napaka low quality ng foods doon.

Ang isa pang problema ko eh yung small frame ko. Hindi lang ako ecto, small frame pa. Hindi kagaya ni theveed na ecto daw pero mas malaki ang frame mo sakin bro. Kapag nag bulk n cut ka na, taob ako sayo...hehehe.

van_wilder, nag post ka na ba ng pic mo? I might have missed it. or yung nasa avatar mo ang pic mo?

Lagya ka Glenn, isusumbong kita sa GF mo (kuno) na si Toni. Saan kaya sya nag g-gym? hehehehe, yum yum...

theveed, ecto ka ba talaga? kse 308lbs kayang mong squat eh. BTW, I would consider na walang weight ang smith machine bar since nakakatulong ang pulley sa actual weight nya.

smith machine squat ko lang eh 140lbs followed by a Leg press of 230lbs.

[theveed]

i dont think i was an ecto even when I was young hehe... i think im more or meso-endo... ang downside ko maliit ako (5'6) at relative to my overall height, mahaba upper body ko compared to my lower body, definitely not a Bball/athlete frame...

Narrow ang shoulders ko and medyo shallow chest ko tapos labas pa ribcage ko kaya hirap habulin ang chest relative to the width ng ribcage ko...

My mother's side kasi medyo ok ang lower body at arm genes namin... I mean, kahit di masyadong winoworkout may corte yung heads... Ermat ko malakas, at 5'0 120lbs, nabubuhat nya ako sideways hehe... Quad at hams ko di nagiging soft kahit nung mataba pa ako...

Leg extensions nakakayanan ko 50-60lbs at least 5-8 reps...

Pero upper body ko walang kwenta hehe hina hina...

[Ungas]

Nalilito na ako sa usapan nyooo...

Makapagbuhat na nga mamya after taking a break for a week.

[theveed]

Karding: Check mo post ko dati sa ABC for bulk pics.

[cutedoc]

genies gym dito sa tarlac ako gym
ok naman kasi meron akong personal trainor to guide me, mas ok na din to kasi meron nag a-alalay lalo na kung mabigat

[cutedoc]

guys do you take supplements to bulk up?

[Karding]

theveed, nakita ko na yung pic mo. Hindi ka naman ecto sa 175lbs at 5'7".

leg extensions mo 50-60lbs? Bakit ang lakas mo sa Squat tapos sa leg extension mahina? 120lbs ako sa leg extensions with 3x8. Ako naman mahina sa Squats :hihihi: One month pa lang akong nag smith machine Squats kse puro leg press and extensions ang ginagawa ko. This should probably explain why I can do heavy on those. This month lang din ako nag deadlifts kse may lower back strain ako last year.

Si van_wilder ang hindi ko pa nakikita.

Ungas, one week break? Naku, sore ka na naman mamaya nyan...hehe

cutedoc, mahaba na ang thread and I would hate to redirect you to re-read it again. To summarize, yes may supplements kami.

Creatine, Whey Protein, Amino Acids, and Multivitamins.

[theveed]

cutedoc: About Supplements

Karding: hehe I never said I was an ecto :P Lalo na nung 175, hehe taba ko pa nun, having a harder time gaining weight though... halos wala pang actual weight gain after a week...

Regarding leg extension, unfortunately, hanggang 100 lang ata yun stack sa machine, although di ko alam kung yung poundage dun is kilo or pounds pre... Baka kilo sya hehe, half a stack nya 55 nakasulat :P Tanong ko sa Monday.

So far, nagulat ako sa Hammer pulldown machine sa gym, lakas ng tama nya sa lats ko compared to pulldowns (di ko kaya mag pullups/chins yet hehe)... I'll start off with that, mas minimal influence ang grip/forearm with that machine... Para I can work on my forearms and grips separately...

[van_wilder]

parehas na parehas tayo KARDING, masmalapad pa nga dad ko na hindi nagwoworkout eh...

ayoko muna magpost ng pics, nahihiya pa ako... pero siguro 2weeks from now... ehehehe

theveed... transformation yun back mo ah! ang lupit sa bilis ng pagdevelop... hindi ka ectomorph, ang bilis mo magmuscle eh