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Author Topic: The GYMaholic Thread  (Read 176761 times)

Offline panterica

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The GYMaholic Thread
« on: June 21, 2007, 09:34:05 AM »
Any member who often goes to the gym? Nag-umpisa uli akong mag-gym last week after a year. Baka may maishare kayong infos, etc.


I know you would say that at for the record di mo ako kilala ROOKIEBOY. Tinawag kitang rookie at di lahat, IKAW LANG GET IT. Hanggang dyan ka na lang....puro cheap shots - Pallas

"Good artists copy, great artists steal"

Offline pizarro84

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Re: The GYMaholic Thread
« Reply #1 on: June 21, 2007, 11:55:27 AM »
Wow nice thread  :-D i'm one GYMaholic dude. 4-5 times a week ako mag gym and usually 2 to 3.5 hours a day. Pag nagmamadali isang oras lang  :-)

Ok info sa pagbubuhat..

First of all, dont forget to stretch and warm up..


Maghanap kayo ng magtuturo sa inyo kung papano yung exercise. Kasi minsan may workout na pag yung motion lang ang ginawa natin may ibang body part na tinatamaan, kagaya nung lat (back) machine. Pag mali ang buhat mo sa bicep tama nun. Isa pa yung tamang posture, para makaiwas sa injury. Pag maghahanap din kayo ng magtuturo yung mejo evident sa katawan nya  :-D


Dapat pati unti-unti lang ang progress ng weight, wag makipag sabayan sa mga barako, para maiwasan ang injury. Recommended weight  is something you can lift for 8-15 reps, usually 12 ginagawa ko. Pag mababa ang rep, di mashadong tatama sa muscles, too high rep, pang cutting ng muscle na yun, yung pampa korte ba. What we're after sa beginners is yung muscle mass. Dibale may konting fat muna.


Next, importante ang rest. Dapat pag may ibinuhat ka na body part, two days ang minimum na pagitan bago mo siya ibuhat ulit. Ie: Chest ka ngayon, dapat ang chest mo kung trip mo ulit magbuhat sa saturday na (may ibang muscles na may exemption kagaya ng calf na pwede 1 day rest lang). Also recommended ko rin for beginers once a week muna per body part. Usually 2 body parts lang per workout, one major (big) muscle and one minor (small) muscle. The reson is para hindi mag-agawan sa protein yung muscle kasi pag parehong major muscle parehong malakas sa protein yun, yung distribution liliit. Eto po yung usual workout split ko:


Day 1 - Legs
Day 2 - Chest & Bicep
Day 3 - Shoulder, traps and tricep
Day 4 - Back and Bicep
Every other day 3x a week - Abs


Ok another misconception - para sa mga tabain (endomorph) hindi po nakaganda ng katawan, nakaka cut ng fat, ang gym alone. Lalakas lang kayo at konting fat loss pero di lalabas ang abs sa situps lang. Kelangan din ang cardio. Proven na po ito sa akin, i can do 80+ max sit-ups dati and 500 crunches di ako nagka six pack, 2 pack lang maximum  :-D kelangan talaga cardio workout. Allot time for cardio workouts para efficiently mag cut ng fat.


Sa diet naman po. Ngayon lang ako nag start ng proper diet, basically less carbs, fat and sugar lang po. Binawasan ko yung kanin tapos di na ako umiinom ng ice tea na pagkatamis-tamis. Basta ang sikreto lang po - too much of something is bad enough (spice girls). Eto po yung too much na iiwasan: Sweets, carbs (rice), fat/cholesterol (chicharon). Pero pag kulang naman po nito manghihina kayo. Nagcocontribute po kasi ito sa calories or energy natin. Also, kelangan po natin ng extra protein. Ang recommended is 1 gram per pound of muscle mass, hindi counted yung body fat dun. Mga good sources ng protein - Meat, Egg White, Fish Meat (century tuna), milk, yogurt. Isa pang diet is more on water. Nakak-taas kasi ng metabolism ang tubig so mabilis ka maka burn ng fat. Nakaka bawas pati ng water retention ang water (parang drawing no? pero ganun talaga yun)  :-D


Last thing that i can think of, supplements. Vitamins, creatine and protein supplements yung usual na ginanagmit, basta tamang gamit lang. Yung vitamins obvious na yun, recommended ko centrum performance. Yung creatine para sa water retention yun and resistensiya ng muscles. Yung panget na klaseng creatine nakaka bloat and cramps yun. Magandang brand yung optimum nutrition and nitrotech ng muscletech (pinaka mahal). Sa protein naman, recommended ko whey protein, mabilis kasi siya ma-absorb. WARNING: di mashado masarap ang lasa ng whey. Hindi pati pwedeng puro whey lang ang source ng protein mo. Siguro sa simula pang post workout muna yun, 1 scoop lang. Pwede rin pag gising sa umaga. Wag lang bago matulog kasi since mabilis siya maabsorb, mabilis magugutom yung katawan habang natutulog. Maganda sa gabi gatas para hindi ka gutom na gutom pag gising. ang alam kong max doage niyan is 1 gram per kilo of muscle mass. Yung recommended kong brands yung optimum nutrition din or yung celltech ng muscletech.


regarding roids, wala po akong masasabi kundi try at your own risk.. di po kasi ako nagro-roids pero kung talagang gusto nyo, better consult a physician.


Peace!!!!   8-)
« Last Edit: June 21, 2007, 11:57:01 AM by pizarro84 »

Online vaisteen2003

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Re: The GYMaholic Thread
« Reply #2 on: June 21, 2007, 12:14:08 PM »
Wow nice thread  :-D i'm one GYMaholic dude. 4-5 times a week ako mag gym and usually 2 to 3.5 hours a day. Pag nagmamadali isang oras lang  :-)

Ok info sa pagbubuhat..

First of all, dont forget to stretch and warm up..


Maghanap kayo ng magtuturo sa inyo kung papano yung exercise. Kasi minsan may workout na pag yung motion lang ang ginawa natin may ibang body part na tinatamaan, kagaya nung lat (back) machine. Pag mali ang buhat mo sa bicep tama nun. Isa pa yung tamang posture, para makaiwas sa injury. Pag maghahanap din kayo ng magtuturo yung mejo evident sa katawan nya  :-D


Dapat pati unti-unti lang ang progress ng weight, wag makipag sabayan sa mga barako, para maiwasan ang injury. Recommended weight  is something you can lift for 8-15 reps, usually 12 ginagawa ko. Pag mababa ang rep, di mashadong tatama sa muscles, too high rep, pang cutting ng muscle na yun, yung pampa korte ba. What we're after sa beginners is yung muscle mass. Dibale may konting fat muna.


Next, importante ang rest. Dapat pag may ibinuhat ka na body part, two days ang minimum na pagitan bago mo siya ibuhat ulit. Ie: Chest ka ngayon, dapat ang chest mo kung trip mo ulit magbuhat sa saturday na (may ibang muscles na may exemption kagaya ng calf na pwede 1 day rest lang). Also recommended ko rin for beginers once a week muna per body part. Usually 2 body parts lang per workout, one major (big) muscle and one minor (small) muscle. The reson is para hindi mag-agawan sa protein yung muscle kasi pag parehong major muscle parehong malakas sa protein yun, yung distribution liliit. Eto po yung usual workout split ko:


Day 1 - Legs
Day 2 - Chest & Bicep
Day 3 - Shoulder, traps and tricep
Day 4 - Back and Bicep
Every other day 3x a week - Abs


Ok another misconception - para sa mga tabain (endomorph) hindi po nakaganda ng katawan, nakaka cut ng fat, ang gym alone. Lalakas lang kayo at konting fat loss pero di lalabas ang abs sa situps lang. Kelangan din ang cardio. Proven na po ito sa akin, i can do 80+ max sit-ups dati and 500 crunches di ako nagka six pack, 2 pack lang maximum  :-D kelangan talaga cardio workout. Allot time for cardio workouts para efficiently mag cut ng fat.


Sa diet naman po. Ngayon lang ako nag start ng proper diet, basically less carbs, fat and sugar lang po. Binawasan ko yung kanin tapos di na ako umiinom ng ice tea na pagkatamis-tamis. Basta ang sikreto lang po - too much of something is bad enough (spice girls). Eto po yung too much na iiwasan: Sweets, carbs (rice), fat/cholesterol (chicharon). Pero pag kulang naman po nito manghihina kayo. Nagcocontribute po kasi ito sa calories or energy natin. Also, kelangan po natin ng extra protein. Ang recommended is 1 gram per pound of muscle mass, hindi counted yung body fat dun. Mga good sources ng protein - Meat, Egg White, Fish Meat (century tuna), milk, yogurt. Isa pang diet is more on water. Nakak-taas kasi ng metabolism ang tubig so mabilis ka maka burn ng fat. Nakaka bawas pati ng water retention ang water (parang drawing no? pero ganun talaga yun)  :-D


Last thing that i can think of, supplements. Vitamins, creatine and protein supplements yung usual na ginanagmit, basta tamang gamit lang. Yung vitamins obvious na yun, recommended ko centrum performance. Yung creatine para sa water retention yun and resistensiya ng muscles. Yung panget na klaseng creatine nakaka bloat and cramps yun. Magandang brand yung optimum nutrition and nitrotech ng muscletech (pinaka mahal). Sa protein naman, recommended ko whey protein, mabilis kasi siya ma-absorb. WARNING: di mashado masarap ang lasa ng whey. Hindi pati pwedeng puro whey lang ang source ng protein mo. Siguro sa simula pang post workout muna yun, 1 scoop lang. Pwede rin pag gising sa umaga. Wag lang bago matulog kasi since mabilis siya maabsorb, mabilis magugutom yung katawan habang natutulog. Maganda sa gabi gatas para hindi ka gutom na gutom pag gising. ang alam kong max doage niyan is 1 gram per kilo of muscle mass. Yung recommended kong brands yung optimum nutrition din or yung celltech ng muscletech.


regarding roids, wala po akong masasabi kundi try at your own risk.. di po kasi ako nagro-roids pero kung talagang gusto nyo, better consult a physician.


Peace!!!!   8-)

uy salamat sa advise. ako i go to the gym 3 times a week. pero 1-2 hours lang kasi im not building up namn i just want to shape up a bit and lose my tummy. its kinda addicting you know lalo na walking distance lnag sa office ung gym so after work banat agad. But what i usually do is whole body work out pero lite lang.
GAS Free 2007
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Offline panterica

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Re: The GYMaholic Thread
« Reply #3 on: June 21, 2007, 12:47:06 PM »
ako 1:30 hours lang sa gym, kelangan ko lang mag gain ng weight at mag lose ng fat, minsan talagang nararamdaman ko na yung parang nasusunog yung muscle, pero tuloy lang, plano ko kasi talaga mag build up ng muscles, tipong mark nelson. hehehe.

di ko afford ang celltech at nitrotech, sobrang mahal eh. as of now, im taking eas 100% whey protein, universal animal pak, universal creatine and weider amino 6000. i just started taking animal pak and creatine nung isang araw, hopefully makakuha ng magandang results. medyo malaki laki na ang gastos sa supplements eh. sa pagkain naman, mula nung uminom ako ng whey, pansin ko parang nabago yung eating habit ko, dati i used to eat at regular eating schedule, pansin ko ngayon kumonti ang kinakain ko sa tanghali at hapunan, pero every 2-3 hours kumakain naman ako, parang na-divide yung meals ko. ewan ko baka ganon lang talaga epekto hehehehe.
I know you would say that at for the record di mo ako kilala ROOKIEBOY. Tinawag kitang rookie at di lahat, IKAW LANG GET IT. Hanggang dyan ka na lang....puro cheap shots - Pallas

"Good artists copy, great artists steal"

Offline pizarro84

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Re: The GYMaholic Thread
« Reply #4 on: June 21, 2007, 01:04:35 PM »
Just remembered, someone told me na yung creatine monohydrate ang magandang klase..

Anyway, wag lang po mashadong mataas yung reps, if you like dagdag na lang po kayo sa sets. Ako po kasi minsan nakaka 5 sets ako sa flat bench, 4 sa incline and dips, 6 ets sa leg press machine. 8-12 or 15 max reps adds mass. Pag enough na po yung mass pwede nyo na po i-shred, high reps para magka guhit-guhit..

To cut fat naman po more on cardio and kung gusto nyong mejo mas mabilis, mag sauna suit po kayo..


Offline panterica

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Re: The GYMaholic Thread
« Reply #5 on: June 21, 2007, 01:16:13 PM »
yup, creatine monohydrate, walang side effects for long time use, micronized creatine monohydrate gamit ko na powder form, mahirap lunukin pero ok lang, hehehe. yung animal pak lalo, sobrang hirap i-consume, 11 tablets per pack, ang lalaki nung tablets sobra, ang mahal din, 44 servings per can lang. kailangan gastusan eh, para yummy tignan. hehehe.
I know you would say that at for the record di mo ako kilala ROOKIEBOY. Tinawag kitang rookie at di lahat, IKAW LANG GET IT. Hanggang dyan ka na lang....puro cheap shots - Pallas

"Good artists copy, great artists steal"

Online guitaricci

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Re: The GYMaholic Thread
« Reply #6 on: June 21, 2007, 01:27:42 PM »
GYMaholic here... :-D :-D

3- 4 times a week dati (3 sessions weight training and 1 session for cardio alone)

although because of work....around twice a week na lng...  :-(

magdagdag na lng ako ng kaunting tips....
on cardio...for a better burn..try interval training...1 min. normal jog, 1 min. run like hell, 1 min. normal jog, 1 min. run like hell...you get the idea...hehe...cguro repeat the interval 3 or 4 times, depende sa conditioning ng katawan. pwede rin siya sa other cardio equipments (bike, eliptical trainer, stair climber etc.)

on weight training - try to develop pull-ups (chin-ups and neutral grip chin-ups rin)...it works the whole upper body..

on diet - drink milk (non-fat preferably) bago matulog!!! hehe  :-D :-D
Its not the kill, Its the thrill of the chase...

Offline pizarro84

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Re: The GYMaholic Thread
« Reply #7 on: June 21, 2007, 01:45:31 PM »
GYMaholic here... :-D :-D

3- 4 times a week dati (3 sessions weight training and 1 session for cardio alone)

although because of work....around twice a week na lng...  :-(

magdagdag na lng ako ng kaunting tips....
on cardio...for a better burn..try interval training...1 min. normal jog, 1 min. run like hell, 1 min. normal jog, 1 min. run like hell...you get the idea...hehe...cguro repeat the interval 3 or 4 times, depende sa conditioning ng katawan. pwede rin siya sa other cardio equipments (bike, eliptical trainer, stair climber etc.)

on weight training - try to develop pull-ups (chin-ups and neutral grip chin-ups rin)...it works the whole upper body..

on diet - drink milk (non-fat preferably) bago matulog!!! hehe  :-D :-D

wow ganda ng cardio tips!! ma-try nga yan...  :-D

Offline pizarro84

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Re: The GYMaholic Thread
« Reply #8 on: June 21, 2007, 01:55:17 PM »
Yung animal pak pala tiningnan ko sa site nila, mukhang yun ang kulang ko para maka 400+ sa bench ah. Dami na kasi nagrerecomend nun sa akin di ko lang napapagipunan..

Online vaisteen2003

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Re: The GYMaholic Thread
« Reply #9 on: June 21, 2007, 02:16:14 PM »
ako 1:30 hours lang sa gym, kelangan ko lang mag gain ng weight at mag lose ng fat, minsan talagang nararamdaman ko na yung parang nasusunog yung muscle, pero tuloy lang, plano ko kasi talaga mag build up ng muscles, tipong mark nelson. hehehe.

di ko afford ang celltech at nitrotech, sobrang mahal eh. as of now, im taking eas 100% whey protein, universal animal pak, universal creatine and weider amino 6000. i just started taking animal pak and creatine nung isang araw, hopefully makakuha ng magandang results. medyo malaki laki na ang gastos sa supplements eh. sa pagkain naman, mula nung uminom ako ng whey, pansin ko parang nabago yung eating habit ko, dati i used to eat at regular eating schedule, pansin ko ngayon kumonti ang kinakain ko sa tanghali at hapunan, pero every 2-3 hours kumakain naman ako, parang na-divide yung meals ko. ewan ko baka ganon lang talaga epekto hehehehe.

uy si mark nelson. hahaha. palagi ko nakaksabay yan sa golds gym when i was still in the Philippines together with his really hot Brazilian GF. weheheh. oh well. up to now mataba pa din ako. hahaha.

although nag lose na ako ng weight pero ung shape ng body is mas lalong lumapad. and from research i believe muscles are heavier than fats so im all good na. When i got here in macao i was at 92.5kl then after a month i landed at 95kls after 8mos ngaun ko lang nabalik ung weight ko and mejo bumababa ba im now at 91.75kls. hirap talga kapag nasa lahi ang matataba. weheheh
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Offline soundslikebryan

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Re: The GYMaholic Thread
« Reply #10 on: June 22, 2007, 06:49:20 AM »
I'm a gymaholic myself. I go 4-5 times a week, and pag ganado I got twice in a day (5 a.m. then 7 p.m.). I know, its gluttony, but I got some extra energy to burn.

Anyway, there's really no specifics if you want to achieve what you want to achieve.

The thing about stretching, don't do it sa simula ng exercise routine mo. Why? Your muscles will be limber and it gets weak. You can't maximize your lift if you stretch beforehand.

Stretch afterwards to correct the kinks in your muscle. It gives a git of a slack for the oxydation to happen.

Your abs are the hardest to train. Some people do 1000 crunches just to get that adonis cut (its the eighth pack that cuts through the side of your pelvis). The thing is you only have to do aerobic exercises to gain that.

There are three major body types: Ectomorph, Mesomorph, and Endomorph. Find out which one you are and work around that.

If you want major caloric burn for for interval training. Sample. Running for 15 minutes. Sa tingin mo, hmmm.. kayang kaya ko naman ang 1 hour run. Pero you don't maximize your workout. Running 'Incinerates' Fat. Specially sa abdomen and the lovehandles. Do this (sample lang ha) 1 minutes warm up - running at a setting 3 sa treadmill, then sprint for 2 minutes - setting 6 if you're a beginner, setting 7-8 if you're better. Then 1 minute of setting 3 again (kinda like briskwalking), then sprint. Do this for the 15 minute duration and you will burn 300 more calories right after you work out. (your heart rate is still up 3-5 hours later).

Measure your BMI (body mass index) and your BMR (basic metabolic rate). You got these two and these are your weapons against stuffing your face. BMI measures your body fat, BMR measures how much you burn calories. So pag alam mo na tong dalawa, you can calculate how much intake and output you have to do.

Scientifically speaking, to lose 1 pound of fat you have to burn 3500 calories.

Its very dangerous if you lose more than 1 lb. a week. Just think about this. There's 52 weeks a year. If you lose a lb. a week, that's 52 lbs. in a year. How much more can you ask.

Also adding 1 lb. of muscle to your body you burn an extra 50 calories/hour.
Drinking 8, 100 ml. of ice water, you burn 100 extra calories/hour.

Here's a quick tip for people who don't want to spend a lot of time sa gym.

45 minutes is all you need and you worked harder than people staying there for 4 hours.

Do Supersets:
The most important parts that you want to hit are arms (biceps, triceps, shoulder, forearm), back (fly, shoulder blade, neck), chest (upper, lower, mid), abs (upper, mid, lower, obliques, lower back), legs (including the hips and your shins).

Do this.
hit your biceps, flys, upper chest, obliques, and your legs first. Do 10 reps of 4 sets each. No rest. Ang ibig sabihin, pagkatapos mong mag-bicep curl (for example), do flys right away, then after that, bench press right away, then after that.....you get my point. Your rest part is yung hindi mo ginagamit na muscle.

Its like doing intense cardio with weights. Do lightweights, kasi talaga namang parusa to afterwards.

Post workout meal is creatine and whey (isang scoop lang). You're good to go again the next day.

cheers!!!
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Offline pizarro84

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Re: The GYMaholic Thread
« Reply #11 on: June 22, 2007, 10:12:28 AM »
....The thing about stretching, don't do it sa simula ng exercise routine mo. Why? Your muscles will be limber and it gets weak. You can't maximize your lift if you stretch beforehand.

Stretch afterwards to correct the kinks in your muscle. It gives a git of a slack for the oxydation to happen.

Your abs are the hardest to train. Some people do 1000 crunches just to get that adonis cut (its the eighth pack that cuts through the side of your pelvis). The thing is you only have to do aerobic exercises to gain that.

Sir para saan po yung wag mag post workout stretching, for light weight workouts ba yan? siguro po kung light weight high rep ang exercise baka pwede yun. Kung titingnan po kasi natin sa maski anong sport (boxing, basketball/voleyball and specially weight lifting) they stretch muna bago yung kanilang training regimen. Even Ronnie Coleman stretches, big gym guys stretches. I dont want to be as big as them  :-D pero example ko lang. I also had bad experience with not stretching and dealing with heavy weights, even though im strict with my posture and lift (na injure na kasi ako kaya nagiingat na). Pero sir if you have links regarding these studies please post them. Kasi many pro lifters and body builders recommend to stretch and dont care what other studies says. And of course, kagaya po ng sinabi ko sa recent post - too much of something is bad enough (spice girls)

Dun naman po sa ab workout hindi po ba mag cause ng atrophy kung 1000 crunches ang laging gagawin? kasi po I believe na to get a six pack for those people that are not born with it, you have to do a lot of cardio workouts. Marami na pong nagsabi, even my brother who trains as a boxer - you dont get abs from situps and crunches alone. Ako po kasi ang body structure ko is something between ecto and mesomorph. I do 500 crunches 3x a week dati pero halos walang cardio, at walang nangyari for 6 months of that. Napansin ko po pati nung binago ko yung regimen ko mas mejo lumabas yung 2 pack (hanggang 2 pa lang po  :-D) sa sikmura..

Anyway po, yung cardio workout regimen i-try ko yun. Pag dating sa cardio mejo less knowledgeable ako dun, although yung routine na run-sprint nasabi na sa akin ni utol boxer di ko lang nagagawa  :-D Or sasabayan ko na lang sa takbuhan yung avatar ni sir panterica :-D

Quote
Its very dangerous if you lose more than 1 lb. a week. Just think about this. There's 52 weeks a year. If you lose a lb. a week, that's 52 lbs. in a year. How much more can you ask.

I dont mind losing 1lb a week as long as it is fat  :-D of course di naman po natin lalagiin na lose tayo ng 1lb a week  :-D ako po sa cardio regimen ko ngayon i lost 2kg in 2 weeks na walang effect sa lift ko, bench is still at 280 11 reps (may konting spot na sa last 2 :-))

Anyway lahat naman po nung aking statements are based on personal experience...
« Last Edit: June 22, 2007, 10:15:20 AM by pizarro84 »

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Re: The GYMaholic Thread
« Reply #12 on: June 22, 2007, 10:48:35 AM »
i have a question mga peeps. how do i loose these love handles? kasi when i started going to the gym ung tummy area ko na mataba was from belt line to almost my chest pero now bumaba na sya to almost half pero parang naipon sa lower abdomen ko and nag scatter sya thus forming love handles.
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Offline niknok

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Re: The GYMaholic Thread
« Reply #13 on: June 22, 2007, 11:19:55 AM »
ako nag-ggym din ako... 3 times a week... pero nahinto ako nung bakasyon kasi wala akong pambayad... student pa lang kasi ako eh... tapos hindi ako binibigyan ng pang-gym... malas...
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Offline panterica

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Re: The GYMaholic Thread
« Reply #14 on: June 22, 2007, 11:35:09 AM »
ako desidido talaga magpaliit ng tummy, hehehe, laki na ng tiyan ko eh, have to get that 6 pack that i've always wanted, tapos medyo concentrated ako sa legs at shoulders para lumaki naman ng konti hehehe.

ang hirap talaga lunukin ng animal pak! hehehehe.
I know you would say that at for the record di mo ako kilala ROOKIEBOY. Tinawag kitang rookie at di lahat, IKAW LANG GET IT. Hanggang dyan ka na lang....puro cheap shots - Pallas

"Good artists copy, great artists steal"

Offline soundslikebryan

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Re: The GYMaholic Thread
« Reply #15 on: June 22, 2007, 11:51:35 AM »
I didn't don't stretch. I said do not stretch before you lift. Ang dahilan kasi nito magiging weak yung muscles mo. Mas maganda to stretch afterwards. I got this from MensHealth.com and ABS Diet work routines, also when I was doing taekwondo and aikido. My MMA coach also taught me this, pero he said in a weird way 'if you want to be build up, stretch now, if you want to be better and built, stretch later.'

Also yung 1000 crunches, I do not recommend that. Please read my post again. I said 'do aerobic' exercises instead. Why becaue it focuses on your core (which is the abdominal muscles).

I am using science along with my workout. I take creatine and CLA. Just to maximize my workout. I was 245 lbs. before. I got it down to 172 in 4 months. I was about 10-11% body fat. I felt good, but it was temporary. I'm training right now to be fit and healthy, not lose it right away.

I suggest if you want to bulk up, do the DeLorme workout routine. My weightlifting coach back in college had me on this and it worked like a charm.

how to lose the lovehandles.

Its not easy.

The most effective is the Jacknikfe. - Lie on your side, then put your arm behind your head (yung hindi mo nahihigaan). Then slowly raise your leg and try and reach it with your elbow.

There are 4 variations of the Jacknife. The other one is you get some lightweight. I use 5-10 lbs. In the push-up position, hold the two weights clenched. then raise your left arm and left leg up and stay there for about as long as you can. Then go back to original position, then do the other arm and leg.

I'll find diagrams so its easier.

I'm not the fittest guy, but I do know how to train.

oh yeah, if you have a jump rope, that would incinerat those lovehandles as well.
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Offline sparkfly

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Re: The GYMaholic Thread
« Reply #16 on: June 22, 2007, 12:37:38 PM »
I stopped going about 4 mos ago due to injury. I used to go to the gym 3x a week during bulk phase but when I was about to hit the cut phase, I got an impingement on both of my shoulders due to excessive weights with improper form. Tinuloy ko pa rin 2 mos after I got the injury but the pain was really unbearable. I went to the doctor and he insisted me to stop and instructed me to go on therapy for a couple of weeks. All I can do was cardio training and a the therapy program of course. So I did 4x cardio a week rin to shed off the fat I gained when I was bulking. But we all know the consequence when doing cardio without weightlifting. I loss pounds of muscles as well. Sayang... I'm now down to 18 lbs from when I was working out. Now, I'm still nursing my injuries although I feel it's already getting better. I'm about to go back after 2-3 mos with lightweights muna and rotator cuff exercises.

So my advice is to stick to proper FORM. It's really not about the weights.. form talaga and proper stretching. Don't forget to retract your shoulders while doing bench press and stay away from behind the neck military press and pull downs. Yun yung mga naging mali ko before and I have to learn from it the hard way. One last thing...never ignore pain. Remember pain is your friend. It will tell you if something is wrong.

Dami ko pang natirang creatine and protein shake sa bahay. Sana malayo pa expiration. Hehe.

Goodluck gym addicts! :)
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Online vaisteen2003

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Re: The GYMaholic Thread
« Reply #17 on: June 22, 2007, 12:37:46 PM »
is it safe to assume that its really cardio exercise that can shape us up?
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Offline sparkfly

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Re: The GYMaholic Thread
« Reply #18 on: June 22, 2007, 12:41:04 PM »
is it safe to assume that its really cardio exercise that can shape us up?

Like what I said on my last post, cardio without weightlifting is bad. You will lose muscle while losing fat therefore decreasing metabolism so in the long run, you gain more fat. :)
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Offline pizarro84

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Re: The GYMaholic Thread
« Reply #19 on: June 22, 2007, 06:42:26 PM »
I didn't don't stretch. I said do not stretch before you lift. Ang dahilan kasi nito magiging weak yung muscles mo. Mas maganda to stretch afterwards. I got this from MensHealth.com and ABS Diet work routines, also when I was doing [ice cream]kwondo and aikido. My MMA coach also taught me this, pero he said in a weird way 'if you want to be build up, stretch now, if you want to be better and built, stretch later.'

Also yung 1000 crunches, I do not recommend that. Please read my post again. I said 'do aerobic' exercises instead. Why becaue it focuses on your core (which is the abdominal muscles).

I am using science along with my workout. I take creatine and CLA. Just to maximize my workout. I was 245 lbs. before. I got it down to 172 in 4 months. I was about 10-11% body fat. I felt good, but it was temporary. I'm training right now to be fit and healthy, not lose it right away.

I suggest if you want to bulk up, do the DeLorme workout routine. My weightlifting coach back in college had me on this and it worked like a charm.

how to lose the lovehandles.

Its not easy.

The most effective is the Jacknikfe. - Lie on your side, then put your arm behind your head (yung hindi mo nahihigaan). Then slowly raise your leg and try and reach it with your elbow.

There are 4 variations of the Jacknife. The other one is you get some lightweight. I use 5-10 lbs. In the push-up position, hold the two weights clenched. then raise your left arm and left leg up and stay there for about as long as you can. Then go back to original position, then do the other arm and leg.

I'll find diagrams so its easier.

I'm not the fittest guy, but I do know how to train.

oh yeah, if you have a jump rope, that would incinerat those lovehandles as well.
Thanks po for responding...

Nagkamali ako sir dun sa previous post ko, I mean "why not to pre-workout stretch" (post po kasi nai-type ko..). Anyway yun nga po maybe more applicable po yun for MMA training...

Dun naman po sa ab workout, mejo got lost po sa grammar, masa maganda po sana kung may "but" between the close parenthesis and the next sentence instead of a peroid (not saying it's wrong, mas madali lang po maintindihan ng mentally challenged na kagaya ko  :-D)

Quote
Your abs are the hardest to train. Some people do 1000 crunches just to get that adonis cut (its the eighth pack that cuts through the side of your pelvis) but the thing is, you only have to do aerobic exercises to gain that.

Anyway salamat po sa info sir, cardio workout nga po talaga ang pampalabas ng abs. Yung jump rope po isa nga rin yun sa naka-contribute ng fat loss sa akin..

Also i'll try that jack knife, mukhang challenging nga at may tama ata sa glutes, mejo mataba rin kasi ang rear end ko  :-D

Hmm interesado ako sir dun sa DeLorme workout pero di ako maka hanap sa net, mapping products nakikita ko  :-D. Shed some light po..>Edit>> Sir nahanap ko na, yung progressive resistance pala yun, ginagawa ko na po pala yun hehe

Sir bry last na, ano po yung CLA?

To sir panterica:

Sir saan po kayo bumibili ng Animal Pak? (sana nasa pinas po kayo  :-)) safe po ba sa cash and carry?
« Last Edit: June 22, 2007, 06:45:14 PM by pizarro84 »

Offline pizarro84

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Re: The GYMaholic Thread
« Reply #20 on: June 22, 2007, 06:52:20 PM »
is it safe to assume that its really cardio exercise that can shape us up?

bale ganito po yung principle na nakita ko sir, if you cardio without weights, you lose fat and water but your skin will sag, hindi pang miami beach type  :-D if you lift weights naman but never do cardio, gorilla type ang labas (parang ako dati hehe) pag endomorph yung body..

So both po kelangang magtulong to get better shape

Offline FINGERZAP

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Re: The GYMaholic Thread
« Reply #21 on: June 22, 2007, 07:13:01 PM »
Before, everyone knew that it's bad not to stretch before lifting. Pero with new scientific findings, parang lumalabas na mas nakaka-injure pa pala ito. Mas mainam kung warm-up set na lang iperform mo kesa stretching. Now what do I mean by warm-up set. Say, chest day ka ngayon, say you usually lift 200lbs. A warm-up set is maybe 60% to 70% of your usual weight. So perform two sets of warm-up sets (say 140lbs), then perform now say 4 sets of 200lbs. FYI, di kasama sa regular sets mo yung warm-up set ha? Halimbawa, regular mo is 4, you performed 2 warm-up sets, 4 pa rin yung regular na gagawin mo, hindi 2 na lang. Do this only for the first exercise that you will be performing. The following exercises, di na kailangan mag-warm-up, warmed-up ka na e.

Pero before performing your very first warm-up set, try hitting the bike or treadmill for 5 minutes para mag-elevate muna yung body temperature mo. Di pwede yung kaagad lift ka na.

Yung stretching naman, they discovered, is beneficial after your workout. Try light stretching before hitting the showers.

Pero ang pinaka-important na tip sa gym is that DON"T SHOW OFF!  :-D Wag yung nakakita ka lang ng bebot e bigla kang magli-lift ng 200lbs when your usual is like 120 or 140 pa lang. Yun ang talagang nakaka-injure. Nakaka-injure na ng muscle/joint, nakaka-injure pa ng EGO, lalo na kapag bigla mong nabitawan yang 200lbs at sakto sa leeg mo! Aaarkk!  :-D
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Offline soundslikebryan

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Re: The GYMaholic Thread
« Reply #22 on: June 23, 2007, 01:47:02 AM »
I'm learning, I'm learning, hehe.

I'm not an expert, pero I do have a lot of experience sa pag-train. Naging part-time personal fitness coach din ako dun sa isang maliit na gym sa katipunan. Sideline namin nung barkada ko. Libre workout pa, hehe.

CLA - Conjugated Linoleic Acid. We normally produce this, lalo na if we eat fatty oils (like the ones in fish and red meat). It assists in the usage of fats sa katawan natin. It turns fat into energy (more or less). Its not a thermogenic, so no caffeine (which makes it a smarter choice).

I was reading the 'whole body workout' book last night and I found some interesting routines. I'll try and scan pics or at least describe them over the weekend (hopefully). Susubukan ko muna, para mas feel ko kung anong mga target muscles and benefits nito.

I'm not so sure about that all cardio stuff. I never tried it, kasi I love lifting weights tapos cardio ng konti afterwards. Then I have my cardio days only.

I love to experiment. Dati sinubukan ko, no diet, just eating sensibly and working out 7 days a week. I was so lean. Then I tried just dieting with nominal exercise (once or twice a week lang). I lost weight, but no muscle gain. I looked frail, hehe. I also tried living on protein shakes, energy bars and veggies and fish. I got the v-shape back that I wanted, pero I'm always hungry.

This time, I think I'm taking my time. I'm enjoying my workout. I sweat, I lost some lbs., a couple of pants size (from 36 naging 33 na ulit ako). I used to buy XL now I can fit in my old mediums and large....nice.....

I need to work on my gluteus maximus and my shoulders.
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Offline pizarro84

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Re: The GYMaholic Thread
« Reply #23 on: June 23, 2007, 10:05:57 AM »
Before, everyone knew that it's bad not to stretch before lifting. Pero with new scientific findings, parang lumalabas na mas nakaka-injure pa pala ito. Mas mainam kung warm-up set na lang iperform mo kesa stretching. Now what do I mean by warm-up set. Say, chest day ka ngayon, say you usually lift 200lbs. A warm-up set is maybe 60% to 70% of your usual weight. So perform two sets of warm-up sets (say 140lbs), then perform now say 4 sets of 200lbs. FYI, di kasama sa regular sets mo yung warm-up set ha? Halimbawa, regular mo is 4, you performed 2 warm-up sets, 4 pa rin yung regular na gagawin mo, hindi 2 na lang. Do this only for the first exercise that you will be performing. The following exercises, di na kailangan mag-warm-up, warmed-up ka na e.

Pero before performing your very first warm-up set, try hitting the bike or treadmill for 5 minutes para mag-elevate muna yung body temperature mo. Di pwede yung kaagad lift ka na.

Yung stretching naman, they discovered, is beneficial after your workout. Try light stretching before hitting the showers.

Pero ang pinaka-important na tip sa gym is that DON"T SHOW OFF!  :-D Wag yung nakakita ka lang ng bebot e bigla kang magli-lift ng 200lbs when your usual is like 120 or 140 pa lang. Yun ang talagang nakaka-injure. Nakaka-injure na ng muscle/joint, nakaka-injure pa ng EGO, lalo na kapag bigla mong nabitawan yang 200lbs at sakto sa leeg mo! Aaarkk!  :-D

Hmm since dalawang sir na kayong nagsbi nyan, i think i'll try it out  :-D haay after 5 years of pre workout stretch science proves it wrong (but still I wonder why do 1000 lb benchers and pro bodybuilders do stretch). Sa lunes ang pinaka weird na araw ko sa gym pag try ko nito. Actually kasi ang ginagawa ko bago mag buhat, I hit the bike then dun ako nag stretch ng arms and neck. Tapos pag baba ko back naman, kung may leg workout back and leg. Then may warm up set pa yun. I'll try it pero talagang mejo skeptical pa ako kasi dati nung di pa ako nag stretch ng leeg madalas akong ma-stiff neck sa shrugs.

About that SHOW OFF  :-) naalala ko langyung dalawang guys na nagyayabang at binuhat yung 250 na kinarga ko sa bench. Ang na-sprain eh yung isang nag-spot  :-D sumakit ang likod hehe. Actually yun nga ang lagi kong tip sa mga newbies sa gym sa amin, "Hindi pabigatan ng buhat dito.."

CLA - Conjugated Linoleic Acid. We normally produce this, lalo na if we eat fatty oils (like the ones in fish and red meat). It assists in the usage of fats sa katawan natin. It turns fat into energy (more or less). Its not a thermogenic, so no caffeine (which makes it a smarter choice).

Thanks sir for the info, actually yung ganitong supplements ang hinahanap ko kasi bawal ako ng hydroxycut or anything with caffeine, nasisira tiyan ko. Sir tanong ko na rin kung saan kayo bumibili ng suplements.

I think sa dieting naman sir, tamang diet nga lang. Cut dun sa mga sobra na nakaka contribute ng fat and cholesterol (sugar, carbs, fat, etc..) pero hindi naman po totally hindi kakain. Tama nga po, eat sensibly lang.

Offline panterica

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Re: The GYMaholic Thread
« Reply #24 on: June 23, 2007, 10:27:13 AM »
To sir panterica:

Sir saan po kayo bumibili ng Animal Pak? (sana nasa pinas po kayo  :-)) safe po ba sa cash and carry?


i'm not sure if it is safe to buy from cash and carry, some of my friends buy their supplements from cash and carry because it is much cheaper than most supplement stores. i purchase my supplements from healthy options, toby's sports and gnc. masyadong mahal sa gnc, pero guaranteed naman na original product, sa healthy options at toby's naman, they have fair price, i think the only dealer of animal pak here in pinas is healthy options, i purchase my chocolate protein bar from them too.

i just woke up and as usual, medyo may body pain pa, kagagaling ko lang sa gym kagabi, mga 2 hour workout (chest, shoulders), i used to be very tired after an hour of workout before taking animal pak, btw, i take this in the morning because its a multivitamin, doble ng centrum yung values, i dont know if its the animal pak that gets me going or its just me. hehehehe.

i havent started on my bench press yet, beginner na naman kasi ako eh, pero siguro mga 2 weeks from now, i'll be starting to do some bench presses. i also take tips sa mga nakakasabayan kong malalaki sa gym. sa gym kasi na pinupuntahan ko, ako lang ang payat. every one else are hardcore bodybuilders.

how about pilates? sabi sa kin nung friend kong therapist, maganda daw ito sa pagpapaliit ng tummies. hehehe.
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