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Weight Loss Program

21 posts in this topic

new thread hehe!

From 170lbs to 240lbs! 'Cos of my knee injury

Any tips? Or personal exp. guys! Been doing biking, jogging ,sports(bball) most of the time but my weight just go up and down!

Hope some one will share. Thanks.

Rockpen likes this

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new thread hehe!

From 170lbs to 240lbs! 'Cos of my knee injury

Any tips? Or personal exp. guys! Been doing biking, jogging ,sports(bball) most of the time but my weight just go up and down!

Hope some one will share. Thanks.

 

 

Focus first on low-impact exercises such as walking/jogging and swimming and other aerobic exercises that has a whole-body focus...well, before anything, talk to your doctor first if any exercise is prohibited in your case, since you mentioned some form of knee injury (stress fracture or impact injury?). Usually the physical therapy program will implement an exercise regimen for your lower body, but after all of that, and after making sure your knee is fully healed, you'd probably start on low-impact exercises.

 

The important thing to know about low-impact aerobic exercises is consistency, so make sure you have a timetable and stick with it! It builds your endurance over time and shed those unwanted weight gradually. Proper diet helps, too, so include that as well! :)

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Try the no carbs diet. No rice, potato, bread or similar foods. Trying it now actually kasi summertime at may pupuntahang mga beaches. I think I lost 5kgs in a few weeks with no exercise whatsoever. Maganda siyang panimula. Sabi nila tea din is good for weight loss. Mga 3-5 cups a day.

Rockpen likes this

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Less carbs. Alisin mo rice. Dami alternative ng carbs.. Hindi lang rice. Also, watch your protein intake. Nakakalaki din yun. Alisin mo junk foods. Anything na high on sodium..kasi mag store ng liquid sa katawan yun.. Lalaki ka.

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May kilala ako ginawa niya 'to for 3 years everyday and ang lupit niya na ngayon grabe:

 

100 push-ups, 100 sit-ups, 100 squats and 10 kilometers. Eat healthy and never use an air conditioner be it summer or winter to strengthen one's mental fortitude.

 

Ang drawback nga lang nakalbo siya pero ang lakas niya. He was able to beat the leader of an alien invasion ship with still a lot of power to spare :D :D :D :D :D :D :D

 

Kidding aside, I'm a bit on the heavy side and nung bata-bata pa ako, it was way easier to lose the extra weight with just brisk walking. Sa ngayon medyo ang hirap ng mag-lose ng weight pero I still continue my 10-kilometer daily walk. Right now ginagawa ko sa gabi kasi kahit kasisikat pa lang ng araw, ubod na ng init. Tama si bossing N, consult ka muna sa doctor mo.

Haberdash likes this

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Since may knee injury ka, I suggest TRX or RIP:60 Workouts. Madami niyan sa YouTube. Bale it involves suspended cables, so when you are doing leg exercises, you use your arms and upper body as well. It's a full body workout na, and it's good for Starting Strength program and Rehabilitative movement.

Since you've been doing some aerobic cardio exercises for a while, like jogging and biking, why not try High Intensity Interval Training (HIIT) or Circuit training? Trust me, it works. I lost around 4-8 lbs in a week doing said routines. And it only takes at least 10 minutes to complete a beginner's program. But since it involves a lot of stress on your joints, build up your strength first, and consult a doctor.

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I will give you a sample of my beginner's workout program, do it to gauge your fitness level

Warmup - Don't stretch! Do some mobility drills like shoulder rotations, hip rotations; those that would involve dynamic movement of your joints. Jog in place, Do some jumping jacks, high knees, lateral jumps, any plyometric movements.

Routine: Do the following exercises without or with little rest in between, for two rounds, in or under 5 minutes.

Burpees - 10 reps

Squats - 10 reps

PushUps - 10 reps

Mountain Climbers - 20 reps

If you can do it under 5 minutes, then you're fit to do HIIT or Circuit Training

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5 days repeat nlang or add any home workout lang

Strecthing muna

jumping jacks -20 -30 -40 -50 -60 reps

20-30secs interval

reps as follow sa jumping jacks

push ups

burpees

mountain climbers

jog in place -1min

wall squat- 1min for cooldown

stretching for rest

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Reduce carbs, add healthy fats in your diet like fish oils and vco, monitor your calorie intake and make sure that the calorie that you burn each day is greater than what you yake in your diet.

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biggest lesson i learned doing 8 years of bodybuilding is if you want to lose weight count your calories and be on a calorie deficit while building muscle calorie surplus BUT your Macros should be tip top 

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Try HIIT as already mentioned earlier in this thread..its very effective in weight reduction. Just ensure you are fit and conditioned before doing it.

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On 4/10/2018 at 5:12 AM, petlak said:

Try HIIT as already mentioned earlier in this thread..its very effective in weight reduction. Just ensure you are fit and conditioned before doing it.

Yes, HIIT will help you burn a lot of calories together with calorie deficit will increase your success rate in losing weight just make sure you burn more than you consume.

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Loss = Eat at a Caloric Deficit

Gain = Eat at a Caloric Surplus

Also Cardio is a must. Eat at a Caloric Deficit + Cardio = Goal

 

My best advice would be Discipline & Eat Clean

 

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I’ll try all your advice po. Hehe. Yung IF or Intermittent Fasting ba is Effective? Healthy Leaving na kasi. Hindi na kasi pabata. Haha

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Before im 95kgs but then after almost a half year 78kgs nalang ako now. Daily jogging at work out lang sa bahay (got no time for gym). Push ups/situps etc na pwedeng without equipment. 1cup rice lang anf kahit ano ulam lol basta more on water lang para sa mabilis na metabolism

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