TALK @ PhilMusic.com - The Online Home of the Pinoy Musician
Anything Goes => Kalusugan, Kakisigan at Kaayusan => Topic started by: kaisink on June 26, 2010, 10:34:15 PM
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gano katagal ba magkaron ng astig na abs(6pack)??
ung proven/effective/madali gawin..^_^
kung sit ups?? ilang reps?? sets??
kung diet?? what to eat from am-pm
other exercise?? how to's??
-nag sisit up naman ako after gym.. all in all mga 100-200.. ok naman n ung ibang parts ng katawan ko.. ung chan lng mahirap habulin.. tnx in advance..^^ 140lbs po me ngaun..^^
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I have it dati (way back college)
now isang malambot na 1 pack nalang.. heheheh (atleast marami akong souvenir photos), mahirap ng ibalik.. disiplina ang kailangan..
:evil: :evil:
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gano katagal ba magkaron ng astig na abs(6pack)??
ung proven/effective/madali gawin..^_^
kung sit ups?? ilang reps?? sets??
kung diet?? what to eat from am-pm
other exercise?? how to's??
-nag sisit up naman ako after gym.. all in all mga 100-200.. ok naman n ung ibang parts ng katawan ko.. ung chan lng mahirap habulin.. tnx in advance..^^ 140lbs po me ngaun..^^
No matter how many crunches or situps you do, your abs (which is under a layer of fat) will not appear UNLESS your total body fat is around 8-12% (verify). Having said that, lowering your body fat involves proper diet and consistent cardio/aerobic exercise.
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i do 10-30 mins of running inside the gym before working out..XD (ok lng?? or tagalan ko pa??)
how about i start dieting too??(kaso i dont know what to eat during bfast/lunch/dinner)
( a diet plan would be of much help)
i heard its in the genes daw?? (is it true??)
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kahit na maachieve mo yan doing all that, kelangan ng maintenance, kasi pag sumablay ka back to beer belly... hehehe
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i do 10-30 mins of running inside the gym before working out..XD (ok lng?? or tagalan ko pa??)
how about i start dieting too??(kaso i dont know what to eat during bfast/lunch/dinner)
( a diet plan would be of much help)
i heard its in the genes daw?? (is it true??)
you could follow the program that i'm following.
Lift weights MWF (no cardio) concentrate on low intensity and high reps, do cardio TTHS for 30-45mins with at least 140-150 heartbeats per minute (IMPORTANT: first thing in the morning before eating), then rest for Sunday. For the diet, follow a low-calorie diet, eat 6 small meals a day (every 3 hours) consisting of protein and carbs.
That is only one among the numerous diets and regimen out there for losing weight. I suggest you broaden your research outside Philmusic. :)
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10,000 full body situps :-D hindi crunches
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6-pack? meron ako niyan dati, ngayon keg na lang. :lol:
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sorry, old joke sa amin. :lol:
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Dati ginagawa ko situps araw araw, kaso napapansin ko na hindi sya lumiliit, parang lalo pa syang nagiging bloated. Meron nag advice sa akin, cardio daw gawin ko, so right now, every morning tumatakbo ako at least 1k, then monday and friday nights, badminton. Then one time, habang nag kwekwentuhan kme ng officemate ko tunkol sa pagpapaliit ng tyan, meron sumabat na isang lalaki, sabi nya iwasan daw yung malamig na drinks, nakakatulong daw sa pagpapaliit ng tyan, totoo kaya un? :?
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Spot reduction is a myth! If you want six pack abs and adonis pelt(un ba tawag dun?)
you should have low body fat %...
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doing a thousand crunches wont help for uncovering your abs.
actually there is no shortcut. . .
but the most effective way to lose fat, , ,is to build muscle (boost your metabolism, go to the gym!) + proper diet
my diet *very effective = 2-3 glasses of water before eating a meal OR eat 6 small meals a day.
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hindi ko muna pinoproblema yang abs na yan, problema ko ngayon paano ko paliliitin tyan ko. dahil sa natambak lang ako dito pagkagraduate ko last march, eh napansin ko lumaki lang tyan ko kakatambay. tama, cardio, pipilitin ko ulit gumising ng maaga at maibalik ko yung jogging at basketball ko.
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hindi ko muna pinoproblema yang abs na yan, problema ko ngayon paano ko paliliitin tyan ko. dahil sa natambak lang ako dito pagkagraduate ko last march, eh napansin ko lumaki lang tyan ko kakatambay. tama, cardio, pipilitin ko ulit gumising ng maaga at maibalik ko yung jogging at basketball ko.
subukan mo bro boxing enjoy kapa 2-3 months sure yan kahit kain ka pa ng kain basta maintain mo boxing mo.
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naku ako dati sipag mag gym para mag ka ABS kaso na patigil nung nag banda ako ayun lumaki tiyan ko ulit sayang naman almost 3 months ako nag gym pero try ko mag diet hindi ko man makuha ung pangarap kong ABS eh kahit papanu lumiit ulit kahit konti para masuot ko ung dati kong damit hehehe :-D
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I've been on a diet/cardio regimen for close to two months now. from a 38" waist, 178 lb @ 5'7 fatass, I'm now down to 34.5", 152 as of this morning. I lift weights 3-4 times a week, 20 min on the treadmill first thing in the morning 2-3 a week(everyday dapat to, kaso nakakatamad e hehe). On off days from the weight training, punching bag nman, 4-5 3 minute rounds with 1 minute rest in between. Diet is 50 grams of carbs per day throughout the day(50g carbs is equal to approx 1 cup of rice), bawi nlng sa ulam, pero iwas fats pa din. I do this for 6 days, than 1 rest day where I eat whatever I want. Hopefully by December lumabas na abs ko, may pustahan kse kami nung kapitbahay nmin. lol.
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guys kung nag drudrums ako araw araw mga 45mins tapos yung room ko super init walang electric fan pwede na ba yung cardio???super pawis din naman ako pag tapos nun e nag sisitups din naman ako at pesco vegetarian naman ako pwede na kaya yun? me abs narin ako kaso upper lang hirap ng lower e tsk tsk
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try nyo mgsideline as kargador.. pansin nyo bang mga six pack abs sila? :lol:
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situps/crunches, pinapatigas nya yung abs naten and pinapalaki. para lumabas yung abs proper diet cut down sa carbs and shempre cardio. kailangan mo talaga matagtag. skipping rope and boxing helped me alot to lose those fats in my tummy lalo na yung fats sa gilid ng lower abs.
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san kayo bro nag enroll na boxing gym? magkano fee nila? puro elorde (red corner? tama ba?) lang ang nakikita ko sa website e...paranaque pa..malayo sa amin! heheheh
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matry ko nga eto,boxing
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situps/crunches, pinapatigas nya yung abs naten and pinapalaki. para lumabas yung abs proper diet cut down sa carbs and shempre cardio. kailangan mo talaga matagtag. skipping rope and boxing helped me alot to lose those fats in my tummy lalo na yung fats sa gilid ng lower abs.
Ser, ikaw pa yung nasa pic? Ayus ah...
Baka may alam kang routine para pakapalin ang braso?
Payat kasi ako eh. Pangit tingnan pag naggigitara tapos nafe-flex pa yung biceps, lalong numinipis di bagay sa metal riffs!!Turn off sa chicks!
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yeah...cardio and proper nutrition lilitaw yang abs...
and it is easier to maintain the abs compared nung pinapalitaw palang
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yeah...cardio and proper nutrition lilitaw yang abs...
and it is easier to maintain the abs compared nung pinapalitaw palang
Dude ano nangyari sa menshealth forum? diko na maaccess ung belly-off thread. hehe.
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6 pack na ako ngaun, inom kauu ng gatas bago matulog, dapat early kaaung matulog
saka exercise kaau the USHER way :) kung hindi nnu alam un bili kaau ng mens health mag ung sa labas hindi pinas
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Dude ano nangyari sa menshealth forum? diko na maaccess ung belly-off thread. hehe.
wala na yata yung MH forum eh
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if you want a ripped body and a complete 6 pack abs ala King Leonidus (300 film) try this exercise:
Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
=Total of 300 reps
I believe it was the exercises given to the 300 cast, as well with Rain for the Ninja assassin and Tobey Maguire for Spiderman.
The goal of this exercise is to do it in their proper form under 40 to 30 minutes. Its an indication that you are a true Spartan warrior. I finished it clocking 33 minutes (with the desired weights and reps). Andrew Pleavin (one of the cast of 300 film) did this in 18 minutes.
The benefits of this workout are below:
1. reduce your body fat (which is helpful if you want a visible 6 pack-abs)
2. promotes strength
3. promotes good body posture
4. promotes of good cardiovascular health
5. marami pang iba. icheck ninyo na lang
For more info on this exercise, here's the link:
http://www.menshealth.com/fitness/muscle-building-11 (http://www.menshealth.com/fitness/muscle-building-11)
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cardio and lots of protein.....
wag ka muna mag situps kung may beerbelly ka sasakit lang tyan mo....cardio muna treadmill,skiprope
pag lumiit liit na tyan mo saka ka mag situps....tas protein diet.....kamote ala aljur haha para lumabas muscles/abs
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ako AB lang ang meron ako. Hehe
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Dati ginagawa ko situps araw araw, kaso napapansin ko na hindi sya lumiliit, parang lalo pa syang nagiging bloated. Meron nag advice sa akin, cardio daw gawin ko, so right now, every morning tumatakbo ako at least 1k, then monday and friday nights, badminton. Then one time, habang nag kwekwentuhan kme ng officemate ko tunkol sa pagpapaliit ng tyan, meron sumabat na isang lalaki, sabi nya iwasan daw yung malamig na drinks, nakakatulong daw sa pagpapaliit ng tyan, totoo kaya un? :?
ung about sa malamig may relation 'yun sa fats..kapag malamig kasi nagiging solid state ang fats which is more easy to be stored in the body..May nagsuggest nga sa akin nun, para mawala ang fats sa belly ay mag warm compress at least once a day..may effect naman pero sobrang bagal..ehehe!
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ayy uu may nag advise din sakin wag iinum ng malamig after workout kaya lagi warm water lang dala ko
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hingi naman ng advice oh. diet meal po. salamat :D