Muscle Building and Fat Loss

[taga_ipil]

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one exercise per body part ra man ko. tapos per session kay mo hit ko og two body parts so duha ka exercise xa. good for 30 mins with 30 sec rest. I hope dli lang masayang akong hago.

What i am currently doing kay mo eat og whey protein after work out, then mo work out ko balik after mwla aang soreness sa akong muscles tapos eat plenty jd (without fried foods and fatty foods).

I wonder when kaha ko mo dako if ingon ani akong routine.

Whey Protein is good before and after, that is if you are a lean person, but if you are fluffy... whey is not advisable... lose those fat first.

Give your body time to relax. after exercise eat immediately you only have 40-60 minutes window to replenish those muscle. Too much is not healthy, body building will not happen overnight. IMHO

I'm not a pro nor advance... just a newbie and a reader. hehehe

[jaeahr]

sa Sige nko basa sa thread ba..murag nawala naman halos ang concept ni jeff cavalier..samot na nuon ko kalibog..DMD..
gnhan ko a2ng 5 x 5 nga strong lifts pod..
ay ambot..wlay summary sa tips sa body building.
akong goal kay ma tone akong lawas kay fatty slim akong lawas. in short..bolay.og.

Question: dapat jd deay magpa bulk before magpa cut? if naay way nga dli angay magpa bulk pero lahos daun CUT+muscle size..kana unta ako gnhan..

what's your age / weight/ and height? calculate your BMR first. then calculate your TDEE. training is a structural process. start from the ground up. just like you're creating a building. except your body is the building. the thing about training that a lot of people don't get is that it's not the same for everyone. what works for your body may not work for someone else's. listen to your body. and find out about your body. YOUR body. not anyone else's.

since you say you're "skinny fat" it's completely required to bulk first and then cut. if you were to cut first how do you think your body would look without any muscle gains / development to begin with? like a malnourished Somali pirate. if that's your goal then proceed to cutting.

[jaeahr]

Whey Protein is good before and after, that is if you are a lean person, but if you are fluffy... whey is not advisable... lose those fat first.

Give your body time to relax. after exercise eat immediately you only have 40-60 minutes window to replenish those muscle. Too much is not healthy, body building will not happen overnight. IMHO

I'm not a pro nor advance... just a newbie and a reader. hehehe

a lot of this is misinformation actually AKA "bro science" ( blame the internet ). nutrients in the body will happen regardless of meal times and "windows" [ unless you're forcing insulin spikes ] . this was proven by the "warrior diet" and IFin'

whey protein is protein. and it's the MOST important thing to be taking in ESPECIALLY if you're fat [ if you're training properly ] . so you can turn the new calories you take in into muscle. the more muscle you have. the more /faster fat you burn [ IE: bulking and cutting cycles ]

[taga_ipil]

a lot of this is misinformation actually AKA "bro science" ( blame the internet ). nutrients in the body will happen regardless of meal times and "windows" [ unless you're forcing insulin spikes ] . this was proven by the "warrior diet" and IFin'

whey protein is protein. and it's the MOST important thing to be taking in ESPECIALLY if you're fat [ if you're training properly ] . so you can turn the new calories you take in into muscle. the more muscle you have. the more /faster fat you burn [ IE: bulking and cutting cycles ]

Thanks for this Jae...

so its okay to do workout then eat then workout?
Like workout in the morning... then another on the evening?

because base on some fitness website and MD website, Whey Protein is for gaining weight.
so if you are in a weight loss, it defeats the purpose.(?)
I'm in Calorie deficit (don't know if this is the technical term hehehe)


I'm not in a hurry tho...Thanks

[jaeahr]

Thanks for this Jae...

so its okay to do workout then eat then workout?
Like workout in the morning... then another on the evening?

because base on some fitness website and MD website, Whey Protein is for gaining weight.
so if you are in a weight loss, it defeats the purpose.(?)
I'm in Calorie deficit (don't know if this is the technical term hehehe)


I'm not in a hurry tho...Thanks

i don't recommend splitting workouts in 1 day unless you're an athlete of some sort [ this is called 2 a days ]. although if you have time constraints that require you to only have time to work out 1 hour then do "x - priority" then when you have time again to work out later in the day; do so. but if time isn't a problem - you should be able to fit everything in 1 session at 1 time to maximize the "burn" or blood flow.

the only OTHER time i recommend 2 sessions of training in 1 day is if it's completely different body parts.

example:

AM Training - Legs and Shoulders
PM Training - Abdomen / Obliques

but for time sake and efficiency if you have the time that is. fit everything into 1 session. and yes, if you do plan to split your sessions in 1 day. eat workout eat workout.

your body NEEDS the calories [ ENERGY ] to perform properly.

here's the biggest TIP i can give. ready?

FORGET EVERYTHING you've read and know about lifting and exercising. the MAJORITY of it are myths, no longer work, were proven completely wrong OR people don't understand that TRAINING is a life style. this goes back to what i said earlier about knowing your body and listening to your body. etc. it's your body. no one else's. no one knows your body better than anyone else.


yup. caloric deficit or cutting. just remember that anytime you cut you lose CALORIES. it's really hard to isolate the TYPE of calories you want to lose

INFO:
4 calories = 1g of protein
4 calories = 1g of carbohydrates
8-9 calories ( i forgot which - LOL just typing off the top of my head) = 1g of fat

so when you go into a caloric deficit your body can't CHOOSE which to lose. so you lose everything little by little. although there is a priority level in the body system. 1st - carbs 2nd fats - 3rd protein

this also relates to doing exercises. when you walk "x minutes" and lose "y - calories" you can't pick what type of calories you lost.


protein is REALLY good for the body. regardless if you're bulking or cutting. it creates muscle if you work out properly.

"Whey Protein is for gaining weight"

you know what makes people gain weight? a CALORIC SURPLUS. nothing else and nothing more. it's that simple.

calories IN VERSUS calories OUT



you're on to a great start IMO once you can forget everything you've learned / read on the internet about training / exercising / dieting. i say this because of your " i'm not in a hurry though "

i can't even tell you how many times i've joined a gym and failed miserably. not only is it discouraging but a complete waste of money. you want to know why? because every single time i would SET A DATE for "X RESULTS"
this is the WORST thing anyone can do. especially if the results are almost IMPOSSIBLE to do.


"Rome wasn't built in a day"

[taga_ipil]

THanks Jae for the Input.

I failed 3 times LOL... now is my fourth time planning to lose those excess fats again...LOL.

From 103 down (Started Gym at) 97kgs went down to 94 in 2 weeks . (but not still on my ideal weight LOL)
so far I'm happy all part is losing from calvs, waist, chest, arms and thigh from 1-2inches.

I just change my life style and do cardio in the gym with the help of some Fitness trainer... hehehe
need someone to push me to the limit... LOL

[jaeahr]

THanks Jae for the Input.

I failed 3 times LOL... now is my fourth time planning to lose those excess fats again...LOL.

From 103 down (Started Gym at) 97kgs went down to 94 in 2 weeks . (but not still on my ideal weight LOL)
so far I'm happy all part is losing from calvs, waist, chest, arms and thigh from 1-2inches.

I just change my life style and do cardio in the gym with the help of some Fitness trainer... hehehe
need someone to push me to the limit... LOL

no. don't say you failed. because you're still trying until now. the heaviest i've been is 100 KG or so. i'm roughly 75 kg now [ which puts me in a weird spot cause i want to go back to 100 KG ] and just turned 30 years old. but only recently did i start taking training seriously and properly. congrats on the weight loss.
just remember during weight loss you lose muscle too. but if it's your goal just to slim down and that's the extra motivation you need then - do so. don't let anyone tell you different.

the only guy that you need to push yourself to your limits is the person looking back at you in the mirror.

the key to training goals is consistency. and adjusting. don't let "cheat days" discourage you. i honestly don't even believe in "cheat days". if you go over your calories during the day don't let it affect you the next day. the next day you go to the gym and walk/run an extra 15-30 minutes to get rid of it. ADJUST.

best fat loss / weight loss exercises

HIIT CARDIO
Compound Lifts [ deadlift , squats, military press, etc etc ]

even though you're losing weight you want to turn whatever weight you have into muscle while you do it. the more muscle you have the faster you lose weight.

my HIIT Cardio is usually swimming, aqua jogging, jump roping, the treadmill and the BEST if available is the recumbent bike.
my HIIT exercise usually lasts 27 minutes. nothing more nothing less. feel free to adjust based on your goals


TREADMILL [ i use this as an example because they are always available at a gym ]

2 minute casual pace
---------------------------------
1 minute - fast as you can [ for me : 7.5 MPH ]
1 minute 30 second casual pace [ 3.0 ]
x 8
--------------------------------
5 minute cooldown [ 1.5 - 2.5 MPH ]


....this will make you look like a skeleton before you know it especially if you're in a caloric deficit.

[buloi123]

If I workout 3x a week, MWF, how do I group my muscles? Recently I did these routine:
Mon- Chest+Biceps+abs
Wed- Back+Triceps+abs
Fri- Legs+Shoulders+abs
Thu- Basketball
Sun- Jogging

Sakto ba ni ako gouping?

[jmpgarcia02]

Ask lang unta q kng unsa jd effect sa amino acid nga vitamus. nahan ta q mu try ug inom mag 2 months nq ga gym. chubbyhon man q pag start nq pero karon nigamay2 ug ni porma na pero di pa jd solid kay ga gym ug ga jogging pd.alternate na wala nq gi dungan.

[- vOiD -]

what's your age / weight/ and height? calculate your BMR first. then calculate your TDEE. training is a structural process. start from the ground up. just like you're creating a building. except your body is the building. the thing about training that a lot of people don't get is that it's not the same for everyone. what works for your body may not work for someone else's. listen to your body. and find out about your body. YOUR body. not anyone else's.

since you say you're "skinny fat" it's completely required to bulk first and then cut. if you were to cut first how do you think your body would look without any muscle gains / development to begin with? like a malnourished Somali pirate. if that's your goal then proceed to cutting.

actually nag gym ko before while nag study pa ko.. i was 73kg back then, then ni gym ko for a year then fortunately nahimo ko 61kg. the problem is, wla to nko g treat as lifestyle change. after nko na attain akong desired weight, ni balik na sd ko sa dati until na abot ang tym ni gain ko og weight, 72kg tungod sa stress sa work. currently nagka sakit2 nko ang akong weight is 60kg.

now i want to be bulk again, kaso mag lisod ko og gauge if akong g kaon kay sobra pa sa g burn sa akong metabolism