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. 👍🏻😉💪☺️
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)
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)
Naging bahagi na nga ito ng ating pang araw-araw na pamumuhay.
Ngayon ay mas mamahalin nyo pa ang kape lalo na’t kapag nalaman nyo na may pag-aaral na nagsasabing nakatutulong ang pag-inom ng kape sa pagpapapayat at pagbabawas ng timbang! G
Hindi ba’t ang swimming at cycling ay nakakapag burn ng calories? Yes! Ang mga ito ay nakatutulong sa pagbabawas ng weight pero kakailanganin pa ng pool at bike upang maisagawa ang mga ito. Pero kung may pares ka lang ng sneakers, pwedeng pwede ka nang tumakbo anytime, anywhere! Ganyan ka-convenient at ka-accessible ang pagtakbo kaya isa ito sa best workouts para sa weight loss. At ngayon, aalamin natin ang mga tips kung paano mas magiging epektibo ang workout na ito! 👇
EFFECTS OF OBESITY
-Joint Problems
-Stroke
-Heart Disease
-Cancer
-Metabolic Syndrome
-High Blood Pressure
-Psychosocial Effects
VARY YOUR RUNS
Go Slowly
Go for a slow run for 90 minutes twice a week. Slow running burns more fat.
Pick Up The Pace
As your body becomes accustomed to running, try increasing your speed gradually to reach that anaerobic stage for maximum efficiency.
High Intensity Interval Training
Interval runs are a great way to incorporate diversity into your running exercises Do 10-second sprints and then 30-second walks. Repeat 10 times.
**BONUS TIPS: Challenge yourself by adding more miles to your runs, and you’ll definitely see radical improvements.
NUTRIENT TIPS
Drink Black Coffee
The caffeine in coffee can effectively boost your metabolism. This is the perfect start to a good run.
Drink Plenty of Water
Always have a water bottle with you to keep your body hydrated. Only consume sports drinks if you’re doing a super intense workout.
Time Your Meals
Make sure to eat according to your running schedule. If you are running in the morning, breakfast should be your biggest meal of the day.
SUPPORT ITEMS
Watch Your Heart Rate
Use a heart rate monitor to know how hard your heart is working and prevent burnout.
Make a Workout Mix
Listening to high-tempo music during warm-up leads to better performance, even when there’s no music playing during the actual run.
Dress the Part
If you dress appropriately for the weather, you’ll have a longer, more enjoyable run. That said, you may want to start investing in some technical running clothes.
ACKNOWLEDGE PLATEAUS
Once you stop seeing results from running, change things up. Your body stops improving when it gets too used to routine.
JOIN MARATHONS
Competition can make you push yourself harder. Training for a marathon is one of the best ways to lose weight.
SET GOALS
Setting realistic goals is necessary for success. Determine the ideal weight for your body type and keep that in mind whenever you run.
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Balewala ang pagtakbo natin araw-araw kung hindi rin natin alam kung paano ang tamang pamamaraan nito. Kaya sana’y makatulong ang mga tips na narito upang iyong maisakatuparan ang iyong #weightlossgoals 😉👍✔️
Narito ang ilang mga paraan ng ligtas na pagbabawas ng timbang 👍👇
Effective Strategies for Cutting Weight Safely
This requires a wrestler to initiate the process at their target weight, and then utilize normal training and weight fluctuation patterns that occur naturally.
1. Proper Hydration Status
Baseline Hydration: 1/2 your weight in pounds of body weight in fluid ounces
Checking Hydration: You want light colored urine in large amounts frequently each day.
Superhydration: Increase fluids by 200%. 150 oz. water + 150% of weight in ounces
2. Fueling the Right Way
The less a food weighs, the lower the impact it has on the scale at weigh ins.
Therefore energy density is desired rather than nutrient density (which is normally priority in regular training).
What to Avoid:
High fiber fruits and vegetables
High carbohydrate starches and grains
Foods that are high in sodium
Best Options:
High protein foods are energy dense.
Healthy fats are energy dense.
By shifting to energy dense foods, 1-2% of body weight can be effortlessly be eliminated. Increase energy dense foods greatly 24-hours before a weight in.
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Kung gusto mo talagang mabawasan ang iyong timbang, kaibigan, try mo na ang mga strategies na ito. Safe na, effective pa. Wala namang masama kung susubukan, ‘di ba?
