glad you joined the board xob_box!

if i may, what's your height and gender? what particular cardio excercise have you been doing? i was introduced to

http://www.abcbodybuilding.com/fat_loss_workout.php

routine a couple of months ago, and i like the results i'm getting on the tape measure so far.

you may want to look up theveed's post on spot reduction as well.

for overall weight loss, you must keep in mind that doing cardio alone will also decrease you muscle mass. also overall weight is comprised of your skeletal structure, water, body fat, and muscle mass. it's better to have a routine talaga that incorporates both cardio and strengh training excercises, IMO.

ksi more muscle = higher metabolism. it's good that you keep track of the calories you burn doing cardio. now you have to keep track naman of what you eat. try to avoid greasy fatty foods, eat rice sparingly, up your protein intake, eat your veggies. crash diets don't work, trust me i've tried.. and lalo lang akong tumaba.

oh, if you can do your cardio in the morning pagkagising mismo (syempre hilamos ka muna ), kahit 45mins lang na cardio, better for burning fat.

are you taking your multivitamin daily?

the other's here will help with your goals as well.

ahhh.. ok. spot reduction pla ang gusto mo. di sya feasible talaga, unless you undergo platic surgery. even if you do crunches everyday, you won't be able to shrink your belly.

how's your diet ba? how many times a day do you eat?

what i meant by eating rice sparingly is medya-medya lang sa rice, lalo na sa fried rice. kamusta protein intake mo? ano ba cardio excercise mo, treadmill, stairmaster, aerobics, etc? maganda sa heart ang cardio, pero sa overall muscle mass bad sya.

kaya ko sinuggest ung multi ksi 1 hr cardio a day ka 6x a week. misconception ung tataba ka sa multivitamins.. they're there to help supply your body with nutrients. tataba ka kung kakain ka nang kakain nang kakain.

and for any fat loss program to work you need chromium sa diet mo. read this:

http://www.vitamins-nutrition.org/vitamins/chromium.html

eto may nabasa ko sa vitamin E intake:

http://www.americanheart.org/presenter.jhtml?identifier=3026060

again, i strongly suggest that you start counting your calorie intake, and strength training (not necessarily bodybuilding.)

Great posts KKB!!!

XOB_BOX: Welcome pre. Regarding the ab exercises, never stop doing them, it'll strengthen your core muscles, promote better posture and stabilizing abilities for your whole body. But it won't trim your waistline. Just like any muscle, you work them to strengthen them, but to lose the fat that's ABOVE the muscle layer, you need to shed the fat!

Just have patience pre. :)

Jason_expy,

Yeah im not fat but the problem is i have a fats in my belly.. Gusto ko kasi mawala lahat ng fats ko kahit pumayat ko k lang.. Target ko kasi 140 lbs..

Jayson expy is right, keeping off your pounds is not the solution. Keeping bodyfat very low is not good at all. But if your waist is around 34-36 then, that is a different story. Some people with big belly may have worms in them (when was your last time you dewormed yoursel? have your stool checked because vitamins, minerals and protiens are wasted with these small creepy things) so deworming yourself may help you.

You might try this.

• keep your carb intake in moderate (no carbs in the evening)


• egg whites / protein shake


• thermogenics (it dosent matter if its: xenadrine, rip fuel or hydroxycut because  they work the same for me.) for 1 month


• Plenty of water.


• Beagel or wheat bread in between meals


• Make 6 to 8 servings of small meals a day.


• cardio for at least 40-45 minutes 3-5 times a week


• Exercise less than an hour 3-5 times a week


• Rest


• Quit smoking (because it makes metabolism slower)

In times my cleints want to be dirty but im not encouraging you and all of the PBFB members to try what i will write below (its just a reference and i think its fun to read and I think its another additional wisdom to others). And keep in mind that it is more challenging to stay natural ( makes your life longer too )

• 2mg  Deca-Durabolin per pound of bodyweight for 6 weeks.


• Winstrol (stanozolol) 4-6 ml per week for 6 weeks


• 10 tabs of Clenbuterol every other day for 2 weeks.


• Thermogenic intake (about 3-4 tabs a day, 5 days a week)


• after 3 weeks of the cycle, 3 shots of 2500 I.U. of HCG 5 days spaced.


• 1 tab Liveraide everyday


• Proviron ( 1-2 tab / day)

To the president Mr theveed, Is it ok to post this?

Again, Im not encouraging all you guys to do this because these are for the athletes that are serious in body building and the changes are so dramatic that they sometimes feel dizzy because they lack fat and water.

I hope this helps and next time I will try to post the side effects of the steroids.

quote:

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Originally posted by: theveed
" As you stated, as long as you're not actively encouraging people to do PH, steriods, etc and provide educational disclaimers and info about anything you post, it is fine and welcomed. Such info are invaluable to most members in this board. Thanks :)"

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Thanks Mr.Prez. UR THE MAN!!!!

You really have a nice site. Hope others will be as open minded as you. Good day.

Usually kung bago ka pa, for the first week or two "breakin" period muna papagawa sayo ng mga trainers (unless you tell them na advanced ka na or something). Para lang malaman mo what exercises, machines, routine etc you prefer, you can do comfortably, etc etc.

Read the articles above nadin and the stickeys. Using height/weight as a sole basis of fitness is not only incorrect, it's also dated. There are a lot of things to consider including bodyfat, bodymass, etc.

Welcome to PBFB.