Muscle Building and Fat Loss

[adpacina]

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ectomorph cguro ka bro...check your metabolism here...Check Your Metabolism pang baseline ra ni siya..go to ur doc for a check up

thanks bro.. will try to research kng unsa nah ang ectomorph.. hehe

[lestat1116]

mao ni ako.
The Endomorph is physically quite ‘round’, and is typified as the ‘barrel of fun’ person. They tend to have:

* Wide hips and narrow shoulders, which makes them rather pear-shaped. (but wide ako shoulders)
* Quite a lot of fat spread across the body, including upper arms and thighs.
* They have quite slim ankles and wrists, which only serves to accentuate the fatter other parts.
* Wide bone structure.
* Slower metabolism.
* Weight gain is easy, though fat loss is difficult.
* Tends to store fat, which hides muscle gains.

[lestat1116]

for endomorph
Frequency/Periodisation:

* Needs more frequent workouts, especially aerobic conditioning.
* Develop a pool of 3-5 effective exercises for each bodypart and from those select 2-3 exercises for each bodypart.
* Train abdominals at the beginning of your workout.
* Do whole body workouts for the first months of training; later try a split type of routine.
* Training goal is to speed up the metabolism, minimise bodyfat.
* Change the training program every second or third workout.
* Don’t be afraid to experiment in your training; frequently try something new and different.

Sets and Reps:

* Each workout must be high intensity, sacrifice poundage’s for minimal rest between sets.
* Do no more than eight sets per body part.
* Use moderate poundage’s. Avoid training with heavy weights and low reps.
* Keep your rep range in the 9-12 range for upper body and 12-25 rep range for legs and calves.

Intensity:

* Keep intensity high and rest between sets to a minimum – no more than 60 seconds.
* Use high-intensity training principles such as burns, iso-tension, continuous tension, supersets, tri-sets, and giant sets principles to help bring out maximum muscle shape and definition.
* Descending sets (where you drop the resistance after you’ve reached muscle failure) also add intensity; use this approach on the last set for a bodypart exercise.

Recuperation:

* Train more frequently, but rest at least 48 hours between workouts for same body part.
* With slower metabolism you won’t need as much sleep. Try to get 7.5 hours of sleep per night.

Aerobics:

* Aerobic conditioning is a key component to looking good.
* Use low or non-impact aerobics such as brisk walking, stationary cycle, and treadmill or stair climber to avoid stress to joints.
* Do a cardio workout a minimum of three ties per week, preferably five for 20 minutes in the target heart rate zone, with a five minute warm up and five minute cool down.

Nutrient Considerations:

* Keep fat intake low.
* Eat a variety of lean protein in moderation
* Consume dairy products that are nonfat.
* Avoid late night snacking; if you must, have healthy, low fat foods on hand.
* Eating smaller, frequent meals keeps the blood sugar level and metabolism up, and controls the appetite
* Count your daily calories.
* Skip the second helpings; eat slowly.
* Walk away from each meal feeling slightly hungry.
* Eliminate drinking soft drinks and alcohol.

Lifestyle:

* Participate in a variety of fun aerobic activities to keep the metabolism revved, such as hiking, walking, biking, swimming, racket sports and martial arts.
* Plan on participating in some aerobic activity daily. Make time for rest and relaxation.
* Drink water and lots of it, at least 2.5 liters (80 oz) daily.

[_29]

nindot ni nga thread dah... kapoya basa tanan.. hahaha

so far, gibuhat ko ni tanan, confusing muscles, negatives.. except for the cardio stuff! hahahah kapoi cardio and eat less rako, dli eat healthy.. lami kaau i kaon hahhaha

sayang di pede mu advertise dri nga thread.. hehe

[petketz]

nindota kinabuhi. breakdancer.

ehehe....pero dili tanan skilll makaya nako..ang uban is dili sad perfect...naa say lisod pero basic nalang kaayo nako..depende rasad kay everyday gud practise for 2 years hehe..grabe ka addik...

[allstuffs]

for endomorph
Frequency/Periodisation:

* Needs more frequent workouts, especially aerobic conditioning.
* Develop a pool of 3-5 effective exercises for each bodypart and from those select 2-3 exercises for each bodypart.
* Train abdominals at the beginning of your workout.
* Do whole body workouts for the first months of training; later try a split type of routine.
* Training goal is to speed up the metabolism, minimise bodyfat.
* Change the training program every second or third workout.
* Don’t be afraid to experiment in your training; frequently try something new and different.

Sets and Reps:

* Each workout must be high intensity, sacrifice poundage’s for minimal rest between sets.
* Do no more than eight sets per body part.
* Use moderate poundage’s. Avoid training with heavy weights and low reps.
* Keep your rep range in the 9-12 range for upper body and 12-25 rep range for legs and calves.

Intensity:

* Keep intensity high and rest between sets to a minimum – no more than 60 seconds.
* Use high-intensity training principles such as burns, iso-tension, continuous tension, supersets, tri-sets, and giant sets principles to help bring out maximum muscle shape and definition.
* Descending sets (where you drop the resistance after you’ve reached muscle failure) also add intensity; use this approach on the last set for a bodypart exercise.

Recuperation:

* Train more frequently, but rest at least 48 hours between workouts for same body part.
* With slower metabolism you won’t need as much sleep. Try to get 7.5 hours of sleep per night.

Aerobics:

* Aerobic conditioning is a key component to looking good.
* Use low or non-impact aerobics such as brisk walking, stationary cycle, and treadmill or stair climber to avoid stress to joints.
* Do a cardio workout a minimum of three ties per week, preferably five for 20 minutes in the target heart rate zone, with a five minute warm up and five minute cool down.

Nutrient Considerations:

* Keep fat intake low.
* Eat a variety of lean protein in moderation
* Consume dairy products that are nonfat.
* Avoid late night snacking; if you must, have healthy, low fat foods on hand.
* Eating smaller, frequent meals keeps the blood sugar level and metabolism up, and controls the appetite
* Count your daily calories.
* Skip the second helpings; eat slowly.
* Walk away from each meal feeling slightly hungry.
* Eliminate drinking soft drinks and alcohol.

Lifestyle:

* Participate in a variety of fun aerobic activities to keep the metabolism revved, such as hiking, walking, biking, swimming, racket sports and martial arts.
* Plan on participating in some aerobic activity daily. Make time for rest and relaxation.
* Drink water and lots of it, at least 2.5 liters (80 oz) daily.

nice one bro...

[rbnarvasa]

ako bro nahan ko magpadako balik coz i was doing breakdance almost everyday for 2 years...nindot kaayo ako paminaw before..i got 8 packs gud daan coz pagbata nako cge lang ko dagan2x..it means i was doing a hard sprint everyday sa school og sa balay kay mudagan man jud ko at my fullest...mao to na porma ako 8packs then when i entered the breakdance addiction..ni improve ako chest labi na ang shoulder...but goul kaayo ko kay instead of 65+ kilo ko before karon 51 nalang..grabe na kadaot then ni dako gamay ako tiyan...

reasons are: ni undang nako breakdance 2 years na...cge lang ko duwa dota every 9pm-7am everyday na....then matog sa buntag permi lang skip sa breakfast unya mag lunch na sa 3pm-5pm...

unsa man angay nako buhaton para mabalik pa? what are the 1st step kay magkurog na raba ako lawas kay lage tog buntag unya yabag kadlawn...determinado jud ko mag work out balik so plz advise mga pros! thanks

bro, you have the tendency to be addicted to things that you like doing like breakdancing and dota. okay lang ang breakdancing coz you get to move and exercise every part of your body. that's why nindot, muscled ug lean imo body before. ang dota? unsa may na-exercise nga bodypart nimo ana? imong fingers? for 10 hours straight? dili na maayo nga bisyo bro!

quit playing dota and get addicted to bodybuilding instead. dili man kaha ka wakwak so sleep for 8 hours at night. then lift weights and eat 5-6 small meals (carbs, protein, healthy fats) during the day.

[spellbinder]

bro, you have the tendency to be addicted to things that you like doing like breakdancing and dota. okay lang ang breakdancing coz you get to move and exercise every part of your body. that's why nindot, muscled ug lean imo body before. ang dota? unsa may na-exercise nga bodypart nimo ana? imong fingers? for 10 hours straight? dili na maayo nga bisyo bro!

quit playing dota and get addicted to bodybuilding instead. dili man kaha ka wakwak so sleep for 8 hours at night. then lift weights and eat 5-6 small meals (carbs, protein, healthy fats) during the day.

very well said...

@petketz:
self discipline ra gyud kailangan ani bro to succeed and to achieve ur goals...

just choose lng which is more important in ur life, then do it...

[fred1981]

patay!!!magduwa bya gyapon ko ug dota ron dah. kanang dayon katulog lang bah or kanang sahay dili ko maka tulog. gg dayon.haha.pero magtapad pud ko ug tuna or protein shake. inig ka matay aw kaon, or sip shake dayon.haha. ang resulta mag duka sa trabaho. mao ng wala gyud ma promote.haha. akong gipang sunod ang mga symmetry sa lawas nila jahrakal, ur huskar. idol kaau naku ilang symmetry. pagn agility bah. dili lang naku sundon ang lawas ni pudge.hahaha

[spellbinder]

patay!!!magduwa bya gyapon ko ug dota ron dah. kanang dayon katulog lang bah or kanang sahay dili ko maka tulog. gg dayon.haha.pero magtapad pud ko ug tuna or protein shake. inig ka matay aw kaon, or sip shake dayon.haha. ang resulta mag duka sa trabaho. mao ng wala gyud ma promote.haha. akong gipang sunod ang mga symmetry sa lawas nila jahrakal, ur huskar. idol kaau naku ilang symmetry. pagn agility bah. dili lang naku sundon ang lawas ni pudge.hahaha

mao hahaha.... kani mao sakto na example na pwede sundon ni petketz, doing the things u enjoy, time management ra gyud na...