iba na lang panu ba pumayat

[lee72807]

im 5'3 , 133pounds im 16 years old po

pa lock pag meron na ganto..

pano po ba maging slim.. jogging po diet what kind po

[kingthomas]

sit ups at leg raise. kaw na bahala kung hanggang ilan gusto mo, or kaya mo. 

bigyan mo isang buwan, lalabas na yan.

[anamewashere]

lose weigth. kahit mabali pa likod mo kakasit-ups wala kang makikita kung may makapal na layer ng taba jan sa tiyan mo (pansinin mo yung mga super payat kitang kita ung abs nila kahit wala masyadong exercise). abs don't get bigger in size through constant training unlike the muscles in your arms, they just get firmer. so i suggest mag cardio exercises ka tapos samahan mo ng sit-ups.

[panterica]

try to post sa gymaholic thread bro.

http://talk.philmusic.com/board/index.php/topic,51252.450.html

anyway, to answer your question:

1. hindi mo nabanggit kung malaki o maliit ang tiyan mo.
2. it depends on your bodyfat.

kung maliit ang tiyan mo at mababa ang bodyfat mo, pwede ka magkaron ng abs by doing sit-ups for your upper abs and leg raise for lower abs.

kung mataas ang bodyfat mo lalo na sa stomach/belly area, kelangan mo munang pababain by doing cardio exercises, jogging, jumping rope, treadmill, stationary bike, etc. hindi lalabas ang abs mo hangga't mataas ang bodyfat mo, kahit 1,000 situps at leg raises ang gawin mo, hindi lalabas yan.

diet, bawas konti ng carbs, yan ginagawa ko ngayon since nagpapaliit din ako ng tiyan, hehehe.

[Tasty]

abs don't get bigger in size through constant training unlike the muscles in your arms, they just get firmer.

They actually can. They are no different than your biceps (or any other muscle in your body). They don't grow as much as the other muscles simply because people rarely use heavy weights to train them.

[r_lozano]

Importante talaga ang cardio sa bodybuilding. Marami akong nakikita sa gym na malalaki ang muscles pero malaki pa rin ang tiyan.

Pag nasa 12% below ang bodyfat mo, kusang lilitaw ang abs mo.

1.) Kahit wala ka sa gym, mga 20 mins na jogging or briskwalking every other day. Gradually mababawasan ang bodyfat mo.

2.) It's ok to diet, but never on your workout day. You need those energy to maximize your workout.

-we need calories to build muscles. In fact, "insulin spike" is needed para ma-absorb ang creatines ng muscles.

-the secret here is TIMING. It's ok to consume carbs 1 hour before workout.
-but after workout limit your carbohydrate and sugar intake.

-long cardios during workout is not recommended, mga 10 to 20 mins lang. To prevent muscle cortisol.

 

[nickmar]

sit ups lang pre 500 a day..dapat mabuo mo yun

[markLAKANDULA]

sit ups lang pre 500 a day..dapat mabuo mo yun

grabe naman toh..heheheh...

[lee72807]

mapayat naman ako pero pagdating sa tiyan ko malaki..

normal naman yung katawan ko exept sa tiyan ko...

[anamewashere]

They actually can. They are no different than your biceps (or any other muscle in your body). They don't grow as much as the other muscles simply because people rarely use heavy weights to train them.

may napanood kasi ako dati sa tv, hinde ko na maalala kung anong palabas. may term na ginamit para sa muscles sa abs which refers to why they don't get big that much even with constant training. i suppose they get bigger, but it will always stay proportional to your body unlike those in your arms na pwede mong palakihin na parang troso. although i'm not 100% sure on this one.

[Endshiftresign!]

hindi ko alam, pero alam ko kung paano HINDI magkaroon ng abs.

- little to no exercise
- "mamam" sessions at least once-twice a week...

secret to my beerbelly... 

seriously, this is a good thread...i'm hoping to (try to) get back in shape once i have the free time away from work and music...

sit ups lang pre 500 a day..dapat mabuo mo yun

sobra naman yun pare...    kahit 50 nahihirapan na ako nung di pa ako ganitong katamad...

[panterica]

sit ups lang pre 500 a day..dapat mabuo mo yun

kahit 1000 situps a day pa yan at magkanda-kuba ka sa kaka-situps, if your body fat is high, hindi pa rin lalabas ang abs.

mapayat naman ako pero pagdating sa tiyan ko malaki..

normal naman yung katawan ko exept sa tiyan ko...

you need cardio first.

[nickmar]

im sorry.. kala ko average weight lang tulad ko..hehe

[lee72807]

oh i see cardio first like jogging and jumprope...

then sit ups

[lee72807]

ilang min. po ang jog

[panterica]

ilang min. po ang jog

30-45 mins would be ok.

or try doing HIIT (high intensity interval training)

[Tasty]

may napanood kasi ako dati sa tv, hinde ko na maalala kung anong palabas. may term na ginamit para sa muscles sa abs which refers to why they don't get big that much even with constant training. i suppose they get bigger, but it will always stay proportional to your body unlike those in your arms na pwede mong palakihin na parang troso. although i'm not 100% sure on this one.

Let me recheck my sources. I'll get back to you as soon as I can.

or try doing HIIT (high intensity interval training)

+1

I do HIIT during my off days.

[lee72807]

or try doing HIIT (high intensity interval training)

anu yan?? panu gawin yan??

[panterica]

anu yan?? panu gawin yan??

http://hubpages.com/hub/HIITandFatLoss

yung mga computerized na treadmill at stationary bike, may program na para sa hiit, sa gym kasi na pinupuntahan ko ganon ang mga bike, kung wala naman, sundin mo lang yung instruction dyan sa website.

[Tasty]

anu yan?? panu gawin yan??

To give you an clearer picture after reading the article, let me tell you what I do:

I hop on the stationary bike and pedal at a slow-moderate pace for 1 minute. I then pedal as fast as I can for 30 seconds and go back to a slow-moderate pace for the next 30 seconds. I do this burst-rest cycle 10 times. I then go back to a slow-moderate pace until i hit the 20-minute mark.

Some things to consider:

1. You can play with the variables (length of burst and rest periods, number of burst-rest sets, etc.) to suit your needs. You must keep in mind though that professional athletes cannot burst for more than 4 minutes at a time so you'd want to aim for something a lot lower than that.

2. I wouldn't recommend doing it on a treadmill since it usually takes so much time to accelerate and decelerate that it keeps you from actually bursting. Besides, if your legs break down on a stationary bike or elliptical trainer, you can just stop. However, if they break down while you are running on a treadmill at high speeds, then you could end up being severely injured.

3. You should not do this more than 2x a week if you're just starting out. Mix it with moderate-intensity cardio to give your body enough time to recover. I do it a maximum of 4x a week now but I've been working out and doing cardio for over a year before I started doing HIIT.

[soundslikebryan]

im 5'3 , 133pounds im 16 years old po

pa lock pag meron na ganto..

opinyon nyo po kung pano magkaroon ng abs ilan ang gagawin ilang sets anu ano mga gagawin po...
ilang months ba??

ano mga kailangan diet??

lahat ng alam niyo help me pls ayaw ko na magkaroon ng taba sa tyan ko..

ang ibig mong sabihin wala kang abs? aba eh buti buhay ka pa?

Let's rephrase your question for a little education. You can't just ask, how can I have abs. You always have abs, because its just a shortcut for 'abdominals'. You can ask, "how do i get defined abs?".

easy way, cut on fat and carbs (that means little or no rice and bread), and lots of fiber and protein.

Follow their advice on exercises. tsaka, mukhang gusto mo ng madalian na solusyon ah, boy? that's not the spirit, this should be for the long run. Getting your abs toned doesn't take months, it takes a lifetime.

[lee72807]

ang ibig mong sabihin wala kang abs? aba eh buti buhay ka pa?

Let's rephrase your question for a little education. You can't just ask, how can I have abs. You always have abs, because its just a shortcut for 'abdominals'. You can ask, "how do i get defined abs?".

easy way, cut on fat and carbs (that means little or no rice and bread), and lots of fiber and protein.

Follow their advice on exercises. tsaka, mukhang gusto mo ng madalian na solusyon ah, boy? that's not the spirit, this should be for the long run. Getting your abs toned doesn't take months, it takes a lifetime.

i know sir nagkaroon ako nang abs dati nung mga 14 to 15 pero nhow nahihirapan na ako ibalik..

gusto ko sana na maalis lng yung fat sa tiyan..

salamat fiber like wheat bread ok ilang wheate bread ba dapat kainin mo??
ako isa lang po e

[panterica]

i know sir nagkaroon ako nang abs dati nung mga 14 to 15 pero nhow nahihirapan na ako ibalik..

this is a common misconception about ab and oblique muscles, lahat ng tao may abs at obliques since birth bro, what bryan means is... dapat, yung question mo is "paano maging visible ang ab muscles", not "pano magkaron ng abs".

[tejadster]

this is a common misconception about ab and oblique muscles, lahat ng tao may abs at obliques since birth bro, what bryan means is... dapat, yung question mo is "paano maging visible ang ab muscles", not "pano magkaron ng abs".

+1 pwede ring "paano magka cuts sa abs"

[Uber_daniel]

ngsisit ups ako pero d nadedevelop ung lower part ng abs ko ung sa upper part lang. nagleleg raise din naman ako equivalent sa sit ups ko. pano po un?