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10 FITNESS & NUTRITION TIPS PARA SA MGA BEGINNERS!

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)

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Healthy Weight Loss and Dieting Tips Pa More!

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)

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Let’s Cut That Weight!

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?

(Photo and info from Google Images)

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15 Weight Loss Tips Na Nasubukan at Napatunayan Na, Alamin!

Sa blog na ito ngayon, ang ibibigay naming tips ay hindi lang basta-basta.

Ito ay tried and tested na at evidence-based pa.

Kaya sa’n ka pa? Tara na at alamin na natin kung anu-ano ang mga tips na ito!

15 EVIDENCE-BASED WEIGHT LOSS TIPS THAT ACTUALLY WORK

1. Eat sufficient protein at every meal.

2. Stop drinking liquid calories.

3. Aim for 7 hours sleep or more each night.

4. Lift heavy weights.

5. If you must snack, eat high protein snacks.

6. Swap refined carbs for vegetables.

7. Stay active and walk when you can.

8. Cut out sugars and flours.

9. Stop drinking beer.

10. Only eat when you’re hungry.

11. Primarily eat whole foods.

12. Weight loss is a journey; don’t starve yourself.

13. Find the right way of eating for you.

14. Eat less isolated fats and oils.

15. Take up a sport or activity.

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Ano pa’ng hinihintay mo, kaibigan? Ngayon na ang pagkakataon upang masubukan at mapatunayan mo ang mga tips na ito and see the results for yourself! ‘Ika nga nila, “To see is to believe.” So good luck! 😉

(Photo and info from Google Images, Nutrition Advance)

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Weight Loss Tips Pa More!

Tips ba ‘kamo kung paano pumayat? Meron tayo nyan! Check this out! 👇

WEIGHT LOSS TIPS!

1. Have a big breakfast and a balanced diet.

2. Drink 6 to 8 glasses of water.

3. Cut down on alcohol and carbonated drinks.

4. Take the stairs and avoid the lift whenever possible.

5. Plan your meals and eat on time.

6. Be happy and think positive.

7. Exercise regularly.

8. Get a good 6 to 8 hours of sleep.

9. Avoid junk food.

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Bukod sa pagsunod sa mga tips na ito, tiyaga at disiplina sa sarili ang mga susi para sa matagumpay na #weightlossgoals! Good luck, beshy! 👍😍👍

(Photo and info from Google Images, Cafe Nutrition – www.cafenutrition.com)

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10 Science-Based Weight Loss Tips, Revealed!

Siguro halos lahat sa atin nasubukan na ang iba’t ibang paraan ng pagbabawas ng timbang pero hindi naman lahat ay tumatalab o nagkakaroon ng magandang resulta.

Kaya naman sa blog na ito, malalaman natin ang mga paraan ng pagpapapayat na base mismo sa siyensya!

Baka nandito na ang sagot sa ating kagustuhang pumayat. Halika na at atin nang alamin ang mga ito! 👇

Continue reading “10 Science-Based Weight Loss Tips, Revealed!”
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The Healthy Fats and Oils, Bow!

Ngayong alam na natin ang iba’t ibang good and healthy fats, mas pag-aralan pa natin ang iba pang mga fats/oils na makatutulong upang mas ma-achieve ang iyong #bodygoals !

FATS/OILS:
CLEANING UP YOUR DIET BY USING THE RIGHT FATS & OILS IS ESSENTIAL TO IMPROVING YOUR HEALTH FROM THE INSIDE OUT.

WHICH TO EAT:

SATURATED
FOR HOT USES

Non-animal fats, organic, unrefined forms are ideal.
-COCONUT
-PALM
-MCT OIL

Animal fats, from pasture-raised/grass-fed& organic sources are ideal.
-BUTTER
-GHEE
-TALLOW
-SCHMALTZ(CHICKEN FAT)
-LAMB FAT
-DUCK FAT
-GRASS-FED DAIRY
-EGGS, MEAT & SEAFOOD

UNSATURATED
FOR COLD USES

NOTE: Unsaturated fats (typically liquid at 68 degrees room temperature) are easily damaged/oxidized when heat is applied to them. We do not want to consume damaged fats.

Organic, extra virgin and cold-pressed forms are ideal.
-OLIVE OIL
-OLIVES AND AVOCADO OIL
-NUT OILS (WALNUT, PECAN, MACADAMIA)
-FLAXSEED OIL
-AVOCADO
-NUTS & SEEDS (INCLUDING NUT & SEED BUTTERS)

WHICH TO DITCH:

SATURATED
Man-made fats are never healthy.
Trans-fats are particularly harmful.
-Margarine
-Hydrogenated or partially hydrogenated oils man-made trans-fats often found in “buttery spreads” including oil blends like Earth Balance, Benecol and I Can’t Believe It’s Not Butter to name a few.

UNSATURATED
These oils are highly processed and oxidize easily via one or more of the following: light, air or heat. Consuming oxidized oils is never healthy.
-CANOLA OIL (ALSO KNOWN AS RAPESEED OIL)
-CORN OIL
-VEGETABLE OIL
-SOYBEAN OIL
-GRAPESEED OIL
-SUNFLOWER OIL
-SAFFLOWER OIL
-RICE BRAN OIL
-COTTONSEED OIL
-SESAME OIL
-PEANUT OIL

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Maging matalino sa pagpili ng mga kakainin, mumsh. Kung ito ay may fats or oils, piliin lang ang may mga good and healthy fats/oils. Okay ba, mumsh? 😉👍

(Photo and info from Google Images, DRJOCKERS.COM)

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Tayo Nang Magbawas ng Timbang Nang Hindi Nagbibilang ng Calories!

Paano nga ba mag lose ng weight nang hindi nagbibilang ng calories?

Posible nga ba ‘yun? Oo naman at ‘yan ang ating bibigyang linaw sa blog post na ito!

Reduce Inflammation

You can reverse inflammation by eating nutritious whole foods and reducing or eliminating processed and packaged foods.

Balance Blood Sugar

To even out your blood sugar and maintain a healthy weight, eat plenty of nutritious proteins, fats, and fiber-rich vegetables, and reduce your intake of sugar and refined grains.

Heal Microbiome

To heal an inflamed gut and build a welcoming home for health-supporting microbes, start by targeting bad bacteria.

Boost Your Mood

Mood is one of the first places nutrient deficiency shows up.

Tame Stress With Relaxation

Counter cortisol by activating your body’s relaxation response, also called the “rest and digest” response. Start by getting plenty of sleep.

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Kung tatanungin ng kanilang paraan sa pagpapapayat ang mga taong nagda-diet o mga taong gustong pumayat, malamang na kasama sa isasagot nila ay ang pagbabantay sa calories na kinakain nila.

Pero pwede naman pala na magpapayat nang hindi nagbibilang ng calories. At yan ang tinalakay natin ngayon dito. Ano ang masasabi mo, mumshie? Kaya naman ‘di ba? 😉

(Photo and info from Google Images, positive healthwellness – https://experiencelife.com/article/5-tips-for-losing-weight-without-calorie-counting/)

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4 na Daily Weight Loss Tips, Ating Alamin!

Weight loss daily tips ba ‘kamo, bessy? Sakto! ‘Yan ang tatalakayin natin ngayon sa blog post na ito! Basa! 👇

WEIGHT LOSS DAILY TIPS

Lose Weight! – Tips for Today!

1.      Avoid fad diets, especially those that have unrealistic promise. If you do your research through the web, you would come across lots of fad diets with unrealistic promises.

These diets can make you go through very restrictive methods in losing weight.

At the start, they may help you achieve your goals but since they are too restrictive, most of them cannot guarantee long term results.

2.      Motivate yourself – Without the right motivation, you may not be able to reach your weight loss goals.

Thus, it is best if you come up with ways to get motivated. One of the ways to do is to imagine yourself when you have already lost weight.

Aside from that, you can also list down the advantages that you can enjoy with it.

3.      Make losing weight a competition – Losing weight can become more effective and fun if you make it a competition.

Thus, it is best if you can convince someone to do it together with you.

You can have your friend or your spouse as your competitor when it comes to this.

After some time, check which of you is able to lose more pounds, and set a certain prize for it.

4.      Take a picture of yourself prior to taking the initial steps in losing weight – One of the best ways to monitor your progress is to take a picture of yourself just before you start.

By doing this, you can compare it with a new image after weeks of doing certain things which can help you lose weight.

Thus, it is also best if you take pictures each time you lose a certain amount of weight.

daily weight loss tips

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Ito ay ilan lamang sa mga weight loss tips na pwede nating subukang gawin pero isipin na nakadepende pa rin sa atin kung anong paraan ng pagpapapayat ang babagay sa ating lifestyle at magbibigay sa atin ng mga positibo at epektibong resulta.

(Image and info from Google Images, Adonis Fitness www.AdonisFitness.co.uk)