Kaibigan, ngayon mo pa lang ba napagdesisyunang simulan ang pag-achieve sa iyong fitness and weight loss goals?
At bilang beginner, nahihirapan ka kung saan at paano magsisimula?
‘Wag ka nang mag-alala! We got your back!
Narito ang ilang fitness and nutrition tips para sa mga beginners na tulad mo! Halika at alamin na natin! 👇😉
1. Nobody in the gym is judging how much weight you can lift. Everyone is too focused on themselves.
2. If you don’t understand something, ask somebody who does.
3. Results don’t happen overnight. Take things very slowly and stop looking for shortcuts.
4. Don’t be embarrassed to log your progress and take photos of yourself. It will help so much.
5. What you see in the mirror is not what everyone else sees. You are by far your own worst critic.
6. You can still make progress without the scale moving. Don’t get too hung up on your weight.
7. Focus on using correct form. Trying to use heavier weights with terrible form is only going to set you back.
8. Tracking macros is a great tool to help you get started, but it’s not necessary.
9. What works for someone else might not work for you. Pave your own path.
10. Always remember that there is more to life than working out & dieting. Don’t let them take away from what is truly important to you.
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Malaki ang maitutulong ng mga ito sa mga nagsisimula pa lamang na tulad mo, kaibigan, upang ma-achieve ang ideal weight na inaasam. Kaya mo ‘yan! We are rooting for you! Fighting! 💪👊😉
(Photo and info from Google Images, @cheatdaydesign)
Ikaw ba ‘yung tipo ng tao na gustong nacha-challenge sa bawat bagay na ginagawa tulad ng pagbabawas ng timbang?
Ayaw mo ‘yung simpleng paraan ng paggawa ng isang bagay dahil naghahanap ka ng thrill at “challenge”?
Bes, para sa’yo to! The 14-Day Lean Challenge! Nakapagbawas ka na ng timbang, na challenge mo pa ang iyong sarili! Excited ka na bang malaman ang challenge na ito? Tara at alamin na natin! 👇😉
Step #1
Week 1-2
Begin with the 14-Day B Lean Challenge to jumpstart weight loss of up to 1 lb. per day, anchor new habits, & get huge momentum in living & feeling better.
Step #2
Week 3-4
Transition into the Sweet Spot for weeks 3 & 4 (or longer to reach your goal for continued weight loss of 1-2 lbs per week & increased performance).
Step #3
Week 5
Week 5 (or later based on step 2) – 12 is shifting into the Maintenance Zone to maintain body composition & focus on other life interests & personal growth areas.
Step #4
Quarter
Revisit the 14-Day B Lean Challenge every quarter to reach the next level in your body composition and performance and repeat steps 1-4.
ALIGN YOUR CARB INTAKE WITH YOUR WEIGHT GOALS
CARB INTAKE IS THE DECISIVE FACTOR IN WEIGHT LOSS AND DISEASE PREVENTION!
300+ grams of Carbs per day
Danger Zone of average American Diet.
All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.
150-300 grams of Carbs per day
Insidious Weight Gain Zone.
Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
100-150 grams of Carbs per day
This is the Maintenance zone. Effortless Weight Maintenance.
Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, healthy fats and moderate quality proteins with 1-2 servings of fruits/starches per day and occasional BP treats.
50-100 grams of Carbs per day
Sweet Spot for Weight Loss after the 14-day B Lean Challenge.
Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive BP meals and sensible treats.
0-50 grams of Carbs per day
Excellent catalyst for rapid fat loss through Bulletproof Intermittent Fasting and Ketosis.
This is the zone for the 14-day B Lean Challenge where you can safely lose up to 1 pound of fat per day.
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Are you in for this challenge, bes? Tara at start na natin! Road to healthy and fit body na ito! 💪👍😍
Sa pagbabawas ng weight, dapat hindi lang ang bisa at husay ang tinitignan at isinasaalang-alang kundi ang kaligtasan din ng bawat isa. Sa blog post na ito, aming ibibigay ang mga paraan upang matiyak ang kaligtasan ng bawat isa habang nasa proseso ng pagpapapayat at pagbabawas ng timbang. 😉👇
1. SPEAK TO YOUR DOCTOR OR A DIETITIAN
These professionals can assess your weight and health risks and help you to set realistic and safe goals, and create a specialized plan that will meet your needs, tastes and lifestyle.
2. STAY AWAY FROM SUPPLEMENTS
Many dietary supplements sold for fast and easy weight loss are mostly unproven and make claims that they cannot back up. And just because it’s a natural health supplement, doesn’t mean it’s safe, as most are not regulated or tested by the FDA.
3. SLOW AND STEADY WINS THE RACE
Experts advise that safe weight loss is between one to two pounds a week. Such slow progress might appear discouraging to some, but it is safe and most important sustainable. Rapid weight loss has side effects, which are exacerbated the longer you stay on the diet. These range from gallstones and malnutrition to fatigue and hair loss, and the slower you lose weight, the less likely you are to put it back on.
4. AVOID YO-YO DIETING OR WEIGHT CYCLING
You lose weight rapidly, only to put it back on again, so you go back on another diet, and the cycle repeats, for many people this happens numerous times throughout their lives. Research links yo-yo dieting to a reduction in HDL “good” cholesterol and other health problems.
5. BALANCE IS THE KEY
Many dietitians advise that cutting out an entire food group, like carbs, can be harmful to your health, and you will miss out on many vitamins, minerals and fiber and your body will start looking for energy elsewhere.
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Ilan lamang ito sa mga paraan upang masiguro ang kaligtasan ng bawat isang nagnanais pumayat at magbawas ng timbang. Kaya ‘wag lang husay at bisa ang dapat na i-consider. Isipin din kung ligtas itong gamitin at kung angkop, tama at nababagay ito sa kondisyon, kalagayan at lifestyle ng isang tao. To safer and more effective weight loss! Cheers! 🥂💪😍
(Photo and info from Google Images. Sources: WebMD; Mayo Clinic; Harvard Medical Center)
Tingin mo’y parang walang nangyayari sa kabila ng efforts at pagsisikap mo? Pinanghihinaan na ng loob at gusto nang sumuko?
Naku bes, ‘wag! Every step you do counts.
Kaya nga narito at ibibigay namin ang mga bagay na maaaring makapagpamotivate sa’yo muli upang ituloy ang nasimulan mo at i-maintain ang maayos at magandang kalusugan at katawan. Halika at alamin na natin! 👇😉
WHY YOU’RE DOING IT?
– Health
– Improved mental state
– For confidence
– For overall happiness
– For your kids
– For your looks
– For your spirit
PHYSICAL HEALTH
✓ Reduced risks for heart disease, type 2 diabetes, high blood pressure, stroke, cancer, osteoarthritis, gallbladder disease, gout and respiratory problems
✓ No joint pain
✓ Fewer aches and pains
✓ Improved mobility
✓ Less prescriptions
✓ Relieve back pain
✓ Less allergies
✓ Less colds and illness
✓ Improved immune system
✓ Improved medical procedures
✓ Reduced risk for premature death
MENTAL HEALTH
✓ Improved body image
✓ Better mood
✓ Self-confidence and self-esteem
✓ You will be more social
✓ You can enjoy a greater quality of life
✓ Reduction in depression and anxiety
✓ More control over eating habits makes you feel better about yourself
✓ Pride in achieving something so great for yourself
MORE ENERGY
✓ Play with your kids
✓ Long walks with your dog (or loved ones)
✓ Increased stamina for longer workouts
✓ Improved daily performance
REDUCED STRESS
✓ You will find yourself feeling more laid back
✓ You will have the ability to cope better with stressful situations
✓ Improved work performance
BRAIN HEALTH
✓ You will experience improved cognitive skills
✓ You will be able to form memories more efficiently
✓ You can study and learn more effectively
✓ You will have better recall
✓ Your work performance will improve
SEX DRIVE
✓ Boost passion and sex drive
✓ You’ll find yourself feeling more adventurous in the bedroom
✓ Regain your lust for life, love, and your partner
✓ Feel better about your body leading to increased desire for sex
NEW AND BETTER WARDROBE
✓ You’ll have the confidence to wear anything you want
✓ You won’t need to worry about finding your style in the right size
✓ You get to show off
✓ You’ll spend less money replacing sweat stained clothing
BETTER ORGANIZATION
✓ Losing weight takes planning and your new found organization skills will seep into the rest of your life
✓ You will become a more efficient person all around
IMPROVED MEMORY
✓ You won’t miss a meeting, or forget a birthday
✓ You’ll never be late again
✓ You’ll finish crosswords in record time
✓ You’ll be happier
APPETITE REDUCTION
✓ Eat less and better hunger control
✓ More control over your eating habits
✓ Feeling fuller for longer by choosing the right types of food
✓ Feeling more motivated to exercise as a result
MORE ADVENTURE
✓ You will be more adventurous in the kitchen, excited to try new things
✓ You will be more adventurous in the bedroom
✓ You will be more adventurous in everyday life
ALCOHOL TOLERANCE DROPS
✓ Spending less money
✓ Waking up hangover and regret free
SAVE MONEY
✓ Overweight individuals make 2.5% less than their thinner peers
✓ Cooking at home more means spending less when you’re out
HONED PLANNING SKILLS
✓ You have to plan what you are going to do to lose weight
✓ You have to decide when you’re going to do it
✓ You need to know how to plan to achieve your goal
LIVE A LONGER AND HEALTHIER LIFE
✓ No explanation necessary
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Lahat tayo ay may kanya kanyang dahilan kung bakit tayo nagbabawas ng timbang at nagpapapayat. Pero kahit ano pa yan, alam naming para iyon sa mas ikabubuti ng kalusugan at pagkatao ng bawat isa. Kaya sige lang, tuloy mo lang yan. Ano ba’t sa huli ay makakamit mo rin ang inaasam na maayos at mabuting kalusugan at katawan. 👍🏻😉💪☺️
If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term.
Think lifestyle change, not short- term diet
Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life.
Find a cheering section
Social support means a lot. Seek out support—whether in the form of family, friends, or a support group–to get the encouragement you need.
Slow and steady wins the race
Aim to lose one to two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick.
Set goals to keep you motivated
Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes.
Use tools that help you track your progress
Keep a food journal and weigh yourself regularly, keeping track of each pound and inch you lose.
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Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis.
(Photo and info from Google Images. Designed & Developed By RX Fitness Pros)
Gusto nyo bang pumayat at maging sexy forever? Syempre naman, ‘di ba? Sino ba’ng may ayaw nun?! 😂 Kaya naman ngayon ilalahad sa blog na ito ang mga paraan kung paano mas makakapagbawas ng timbang at kung paano masu-sustain ito. Exciting ba, besh? Tara at simulan na natin! 👇👇👇
Based on the graph:
• 85% of people who are overweight or obese will lose weight successfully in their lifetime.
• 95% of those people will regain all the weight they lost within 3 years.
• 30-65% of those people will regain more weight than they lost.
BRIDGING THE GAP
What’s Needed to Lose Weight?
• Caloric Deficit
• Consistency
• Training/Cardio
• Some Restriction
What’s Needed to Sustain the Weight Loss?
• Adherence
• Flexibility
• Patience
• Accountability
• Longer Timeline
What’s Needed to Lose Weight and Sustain the Weight Loss?
• Education
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Ngayon nalaman na natin what it needs to lose weight and to sustain it, apply natin ang mga ito sa ating pang araw-araw na pamumuhay upang ma-achieve ang #bodygoals. Cheers to being fit and sexy forever! Yay! 🥂😍👍
Healthy living is all about finding a healthy routine and sticking to it… right? Maybe not. Recent research shows mixing it up may actually help you lose more weight, and keep it off for longer!
I. Vary Your Diet!
TRY: Calorie Cycling (aka Calorie Shifting)
What is it?
Calorie cycling, also called calorie shifting, is a “non-diet” diet plan that involves fluctuating your goal calories from day-to-day. This regular variation helps keep your metabolism active, and evidence indicates that it helps you stick to your new, healthy lifestyle for longer.
Benefits of Calorie Cycling
Calorie cycling is a great option to achieve healthy, long-term weight loss because it’s:
• Sustainable: It’s hard to restrict every day for the rest of your life. It’s much easier however, to aim for a weekly (or monthly) calorie goal and understand that your intake will vary day-to-day. This makes calorie cycling an effective option for long-term weight loss maintenance.
• Effective: Studies show that people who adopt calorie shifting diets maintain a higher metabolic rate, and demonstrate more significant improvements in their cholesterol, triglycerides and blood glucose, as compared to people who follow traditional, restrictive diets.
• Natural: It’s natural for intake to vary from day to day. That makes this “diet” seem less like a diet and more like a lifestyle.
II. Switch-Up Your Workout!
TRY: Cross Training
What is it?
Cross training is the practice of incorporating diverse, complementary workouts into your fitness routine. Everyone from professional athletes to recreational exercisers can benefit from proper cross training as a way to increase fitness and flexibility.
Benefits of Cross Training
Cross training is beneficial for weight loss with phentermine, and beyond, because it:
• Reduces Injury: Strengthening your core and complementary muscles helps reduce the stress on primary muscles and joints, thereby reducing the risk of injury.
• Increases Weight Loss: By constantly challenging yourself with new & different movements, you keep calorie burn high and promote continued weight loss!
• Improves Fitness: Moving muscles and joints in different ways helps you develop a more well-rounded type of fitness that promotes overall health and wellness.
• Decreases Burnout: Even if you love one specific sport, it can get boring if you only do that one activity day after day. Instead, mix it up by incorporating cross training so that you keep motivation and satisfaction levels high.
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Ayan mga kaibigan, hindi naman talaga hadlang ang healthy routine mo sa pagbabawas ng sobrang timbang, sa halip ay mas makatutulong pa ito upang maging mas epektibo ang iyong pagpapapayat at mas ma-achieve mo ang iyong ideal body weight and body figure. 😊😍
(Photo and info from Google Images, Phentermine.com)
Marami ang naniniwala na ang pagtakbo raw ay nakatutulong sa pagpapapayat at pagbabawas ng timbang. Ngunit gaano nga ba ito katotoo? Sa blog post na ito, aalamin natin kung paano ito nakakapagpapayat at nakakabawas ng sobrang timbang. 🏃🏃🏃
CALORIES WILL NOT “AFTER BURN”
Some tend to think that you will burn calories after you finish a run and while it to some extend is true, the amount of burned calories is as low as maximum of 30 calories for the faster runners. So try to only concentrate on the calories you burn while running. Gradually build up your stamina and speed and make you runs more intensive and longer.
RUN MORE THAN 1 HOUR
It is important to remember that if your goals by running is to lose weight, you need to run more than one hour. Generally if you are overweight, you run slower, therefore you need to run longer.
MODERATE EXERCISE IS NOT ENOUGH
Some tend to think that exercise over a long period of time performed at medium pace will make you lose weight. This isn’t quite the truth. It may help your health in general, but the body only cares about the calories you burn here and now so therefore each run needs to be as intensive and long as possible in order to lose weight.
RUN EVERYDAY
Okay, so running every day is, for most people, not an option but you need to run at least 5 times a week if your goal is to lose weight.
RUN INTENSIVELY
The faster you run, the more calories you burn. This is a bit of an obstacle especially for those who are new to running. But you will gradually be able to pick up speed. So start up slow and in your own tempo to avoid injuries and gradually try to pick up speed and intensity.
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Now aside from losing weight, another good thing is that running for many becomes an addiction. So while in the beginning it may seem hard, once you pass the first obstacles and see results and get better health, you will most likely even adopt a new lifestyle with healthier food and an overall better health with less stress in life and less risks of diseases and illness. So put on those running shoes and get going! 👟🏃
(Photo and info from Google Images. Infograph produced by CRAZY SPORT)
Sa ating blog post ngayon, aming ibibigay ang ilan sa mga exercise/workout tips upang mas mapabuti at maging mas epektibo ang inyong pag-eehersisyo. Handa na ba kayo? Halina at alamin na natin! 👇
Weight training facilitates weight loss
Muscle is the furnace where body fat is incinerated, therefore if you don’t have enough muscle mass, then you cannot effectively burn body fat and lose weight.
Keep sugary foods to a minimum
Added sugar is pretty much everywhere and you are likely eating far too much of it, increasing your chances of becoming obese. Become accustomed to reading labels and avoid added sugar as if it’s the kryptonite to your Superman.
Ditch the Sweat Suit (these are great for water loss only)
Working out in a sweat suit does NOT burn body fat. You actually lose water weight, which will actually return as soon as those lost fluids are replaced.
Food before exercise kills fat burning
Eating food before working leads to burning that food for energy instead of burning body fat mass.
Don’t drink calories
Alcohol, juice and soda are stealth calories. They tend to fly under the radar while you focus on reducing your intake of solid calories. When the body ingests solid calories, it compensates by limiting further intake; you feel satisfied. This is not the case with liquid calories.
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Ngayon ay nalaman nyo na ang mga dapat at hindi dapat gawin at kainin bago at pagkatapos mag ehersisyo. Gawin at sundin natin ang mga ito upang maging mas epektibo ang ating pag-eehersisyo at pagbabawas ng timbang. Fighting! 💪👍
(Photo and info from Google Images, DNA Lean-Genetic Evolution)
Sa blog post na ito, ating aalamin kung ano ang carb cycling at ang 5-day meal plan nito na maaaring makatulong sa paglo-lose natin ng weight. Excited na ba kayo? Tara na at simulan na natin! 👇
Day 1: LOW-CARB DAY
The goal on low-carb days is to get fewer than 75 total grams of carbohydrates. Fewer than 50 is best!
**50g-70g of carbs
Day 2: HIGH-CALORIE DAY
Also known as a “feast day,” these high-calorie days are not free-for-alls. Participants are still asked to eliminate gluten, dairy, soy, and alcohol, but they allow for larger meals, more snacks and essentially a re-filling of the tank. The goal should be an extra 50% fewer calories compared to a regular day.
**extra 50% calories
Day 3: NO-CARB/FAST DAY
Fasting means no food and only limited liquids (water, herbal tea) for a fixed period of time such as a full 24 hours. No-carb days aim for fewer than 25 grams of total carbs, with a focus on high-fiber vegetables, lean proteins, and healthy fats. Some participants will fast for a shorter time frame, from morning until dinner, for example. Whether you fast or eat no-carbon this day is your choice and comes down to what you think is safe and sustainable.
**fewer than 25g of carbs
Day 4: REGULAR DAY
On these days, participants eat a fairly normal nutrient breakdown, while maintaining a focus on healthy foods such as complex carbs, lean proteins, healthy fats.
**healthy fats, complex carbs, lean proteins
Day 5: LOW-CALORIE DAY
Similar to the regular day, low-calorie days are less about the specific nutrient ratio and more about creating a small calorie deficit-eating about 25% fewer than normal.
**25% fewer calories than normal
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Ano’ng masasabi nyo, mga bes? Handa na ba kayong subukan ang carb cycling meal plan? Let us know your thoughts! Just comment below! 😉👇
(Photo and info from Google Images. Source: Yuri Elkaim/The All-Day Fat Burning Diet)
