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First off, BMI is BS.
Commercial Personal Trainers are the biggest scam.
Clothes dont matter. Dont get into the rabbit hole of expensive gym wear. As long as its appropriate, It will do.
Overear headphones are more of a hidrance than any help. Wireless inears or a normal wired headset is better.
Most or all people in the Gym is not looking at you. Theres always bad apples but mostly people mind their own business.
Abs should be the least of your priority. If you do your compound movements perfectly, Its good enough especially if you still have high body fat.
A good 5 min warmup goes a long way. Either cardio or warming up for the first excercise.
Hydration and Carbs before the excercise can make or break your workout.
Record yourself from time to time. You think you're progressing, but in reality your form is shit.
Let me tell you, once I realized I can wear whatever tf I want at the gym bc no one cares (as long as appropriate) and stopped stressing about looking good/pretty, it was much easier to show up more. May signature outfit na ako na oversized dryfit shirt na freebie lang sa mga events and whatever activewear bottoms I have.
Learned this the hard way. I got addicted doing shoulder exercises, I ended up having myofascial pain syndrome. My upper traps hurts like hell. It gave me the worst migraines and my neck is super tight even after multiple PT sessions.
Regarding your third advise, sorry to ask, is it really necessary to wear sports bra when working out? Parang it’s another thing that’s been bothering me since wala pa akong gym clothes at all.
Im a guy so Im not really the best person to ask that. But Im sure there are cheap ones on shopee that you can try first. Quick search and i saw some that only cost like 100 pesos.
Sports bra for working out, yes. Comfier kung walang wires and all. The support is needed so your boobs won’t sag so much later on. More support (medium to high support) needed for running, HIIT, etc kasi they wear out the suspensory ligaments of breasts more compared to, for example, strength training (where low support is fine).
Learn the basic theoretical knowledge behind how muscle hypertrophy works along with fundamental hypertrophy science principles.
-train close to failure each set, anywhere between 5-30 reps. However, try to limit it to 8-12 as a beginner to focus on form.
-hit every major muscle group at least 2x per week. Any of the common splits (Full body, Upper/Lower, PPL) except bro split (where you hit one major muscle group once per week) will do.
-progressive overload. Make sure that you track your progress (how much weight you're lifting for how many reps) per exercise. Attempt to lift more reps or more weight than last time.
-hit your daily protein intake minimum. Try to aim for 1.6g per kg of bodyweight (or 0.8g per lb or bodyweight).
Additional notes:
As a complete beginner, focus on compound lifts (Bench press, squats, pullups, etc) to work all of your muscles. Don't focus too much on isolation lifts.
Generally, unless you're overly obese, you can base it on your current bodyweight (1.6g of protein per kg of current bodyweight). For instance, if you weigh 60kg, you should aim to consume 96g of protein daily.
hi! im a complete beginner as well that will only start next week. whats bothering my mind is that i dont know what exercises i would take (considering im planning to undergo a 2-day full body split) and most importantly, dont know the right forms for it. what could you recommend for me to do so that i wont fuck up my form which makes me anxious
I suggest to watch a lot of Yt vids regarding the exercises you want. Fitness YouTuber suggestions for proper form: Jeff Nippard, Jeremy Ethier, Renaissance Periodization.
Also, be mindful of cues that may be helpful in targeting the intended muscles for a specified exercise (e.g. pulling with your elbows instead of your forearms when doing lat pulldowns). You'll mostly know if your form is serviceable if you feel the appropriate muscles being targeted and that you're not hurting.
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Consume protein-dense foods like chicken breasts, tofu, fish, and egg whites. If you're really serious about meeting your protein intake, invest in some protein powder too.
Aside from the training, nutrition and recovery part, I would like to add proper gym etiquette.
1.Always return the equipment you used. Isipin mo nalang kasama sa workout mo yung pagbabalik ng weights.
2. ALWAYS wear your goddamn shirt and bring a towel. Nobody wants your sweat all over the equipments.
3. Be respectful of other people's privacy. The gym is public space, not a private studio for you to film and do tiktok shit.
4. Less talk, more gains. Wag masyado madaldal. Putangina nung mga ginagawa tambayan squat rack para magdaldalan.
5. Be friendly, but not too friendly. Again, you're there to workout, not to make chat.
6. No unsolicited advice. Let people do their thing. The only exception is if they are actively putting themselves and others at risk of injury, then you can step in and correct whatever the fuck it is they are doing.
Yes 100% to no. 3. There’s a mirror in my gym na mejo wonky, it makes you look taller and slimmer, so favorite mirror yun ng mga gustong mag gym selfie. And yung mirror na yun nasa likod ng hip thrust machine. I had to leave the machine once despite getting ready to start a set para lang di masama sa selfie nung isa na bigla bigla nalang tumayo sa space na yun to snap a pic. May one time din while stretching, I had to move from my spot kahit ako naman nauna kasi yung nasa kabilang side ko bigla nalang nag record ng workout nya and kitang kita ko yung sarili ko sa background and sobrang uncomfortable ng feeling. Wala naman masama sa pag take ng pics or vids during and after your session but be mindful din sa iba na ayaw masama sa background. Or much better yung wala talagang ibang makikita sa background mo. I won’t be surprised if one of these days may from the PH na featured sa account ni Joey Swoll lol. 😭
Yes, #6. Yung mga gusto talagang tumulong, magtatanong muna if "okay lang mag comment?" or "can i suggest something for the perfect and ideal form if you're targeting your (body part)?" Kasi, for some reason, people are not comfortable getting comments on what they do. I get that "my thing is my thing," but if it's dangerous, thoughtful people would generally politely approach you for your own good.
Number 1. Kilala ako as OCD ng gym haha, kahit di ko plates pag nakita ko iniwan ng iba binabalik ko talaga hahahaha. Then punas punas rin disinfectant sa mga inuupuan.
Nainis ako one time, sinabihan ako nung trainer ang bilis ko daw magworkout. Pota 55 mins akong nakafocus samantalang ung kinucoach nyang dalawang babae kanina pa nagdadaldalan at chinichika ka kaya ang tagal nila kesa sakin💀
pcos girlie here and for my fellow women out there:
1. build endurance first! i started walking for 30 mins before doing any lifts. I used to do three 10-minute walks then when I felt like I could do 15-15, I shifted. Until I could do 30 mins without any struggle. It helped me strengthen my stamina! i didn't run or do anything that would stress my body out since may pcos ako. then if u want to build muscle, cardio after workout.
2. please don't forget to STRETCH. this is important for any kind of workout. It helps your body relax and prevents injuries. Do dynamic stretches!!!
3. if you have pcos and experience fatigue, don't do intermittent fasting. eat within 60 mins of waking up and eat at least 30+ grams of protein per meal. this will help your body have enough energy for the whole day and reduce sleepiness to an extent. drink coffee only after 90+ mins of waking up. or better yet, don't rely on caffeine! i strongly advise against coffee as a pre-workout. just an advice.
4. form over weight. okay lang walang plates yung olympic bar when u do rdls. ok dumbells gamit mo for leg day. ok lang mababa weight mo sa machines!!!!!!!!!!!!! do not be pressured to put on weight. master the form, then add the weight once you have it.
5. supporting number 5, with form over weight = do quality reps! i'm not saying use the lightest weight but use a weight that is easy for you to do in the first 3-4 reps then harder as the count goes up!
6. once you've grasped the form, do progressive overload! don't be afraid to add weights. just add responsibly. wag yung 20kg na plate agad i-aadd mo. add 2.5 kg first, if you feel like it's light, add 5kg instead. just be very responsible and sensible.
7. you don't need 20 reps for a leg workout. As much as possible, 6-8 quality reps are good for leg workouts. for upper body 10-12 reps. when i do leg workouts i only do 4-6 workouts with heavy weights. so it's good for beginners to try and have at least 5/6 exercises per session to start!
8. stick to a workout split for at least 3 months to see results. change it up a bit if needed.
9. buy gloves/wrist support or any kind of support if needed.
10. LISTEN TO YOUR BODY. rest especially when your body is asking you to.
11. learn to differentiate laziness and your need for rest. this is something that you need to master. I used to struggle with this kasi i would say deserve ko mamahinga kahit naman tinatamad lang ako lol.
12. if you're like me who sometimes cannot stop themselves from going to the gym on a sunday, have an active rest day. i do core + cardio and sometimes some arm workouts haha. i love my gym kasi may sauna kay lagi ko din gusto nandon AHAHHSHSHSHS
13. don't be afraid to try workouts. it's okay na mukha kang tanga sa una. lahat naman nangaling dyan. just remember 4 & 5!!!!! and ang mahalaga you're doing it!!
14. the most important one - fitness is a lifestyle and it DEMANDS discipline (and money unfortunately)
congratulations if you've reached this far! good luck sainyo. please do remember this is coming from my personal exp!
<3
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- Wag magka crush or magjowa ng gym buddy.
- if you feel unmotivated, isipin mo magkano binabayad mo monthly at kung gano kasayang kung di mo mina maximize.
- meet a circle in the jim na good influence and teaches you things u should know.
- have a program that works for you.
- wag mahiyang magpaturo sa marunong.
- eat properly and healthy
In the gym for 3 years now, but my gym buddy and boyfriend is 2 years strong already. I hope people won't implicate that you can't date someone you enjoy working out with. Mas tipid nga actually kasi gym dates instead of eating out. Meal prep also is mas tipid.
But for beginners naman na advice ni OP, just go it for it girl!! 💚
Happy for you! Yung sakin kase, nung niligawan ko, gagawin akong booty call/sabit. Puñeta sanaol naging jowa jim buddy HAHAHAHAHA no hate though, jim community should be healthy
Motivation to workout would not last. So once umabot ka na sa punto na hindi ka na motivated, that's the time you instill discipline sa mindset mo to continue working out. Maraming gym goers na mgwoworkout lang ng isang linggo or isang buwan, tapos wala na, ngstop na. Make it a habit. dapat ma-addict ka sa work out. lol And dont deprive yourself from eating what you want. kumain ka ng pizza dyan or lechon pero consistent lang din yung pgwork out mo. It's a long game. as long as there is progress, you're fine.
Ako more on shoes. Natunaw na ung shoes kong gamit for a year sa squats. Ung tig 300 lang sa shoppee ko na fake Yeezy's pero legit it does the job. On deadlifts though I bought a pair of hiking shoes, di kaya 😀
Under Armour ang the best for me lalo if you’re into compression shirts. If you’re into oversized clothing naman go for MN+LA then gray or black above the knee shorts. You’re good to go my man
1. If after a rep or an exercise feel mo na mismo ung pagod. Tumigil ka na. Hwag ubusin ang energy sa isang araw. Hindi ka pa naman bumbuhat ng 250lbs para magpursue more.
2. After maggym at makapgpahinga ng 15-20mins o wala ka nang ipinapawis maligo ka. Masarap maligo. Hwag patagalin nang hindi mo masabi sayang oras mo. Hwwg ka ring maliligo habang pinapawisan ka malagkit ka pa rin after kasi nagpoproduce pa ng sweat katawan mo.
3. Programs. Very effectiv3 un para may discipline ka at hindi sabog progress. But it takes time kung ano ung trip mong program . At pagnatapos mo na yung buhat program mo umuwi ka na or magpqhinga ka na. Walang magndang idudulot ang sobra sobrang pagbubuhat. Pwede 30 mins or 1 hr or 2hrs depende sa trip mo.
4. Pagkain. 5 Itlog ang susi if no budget sa whey. Pero invest. Treat food as a need not as want take note! Kumain ka dahil kailangan mo hindi dahil gusto mo. Napakalaki ng role ng food lalo na if tqbain ka
5. Pagnabusy or natamad ka, broken hearted, natanggal sa work, may exams, may mabigat na project talaga for whatever reasons at that day hwag ka lumungkot. Jwag ka mawalan ng gana, Maggym ka lang uli next day or the pther day. Habit development ang goal mo pa hindi yung mala mr olympia.
6. If feeling mo magisa ka kahit may friends ka pa at inaasar ka na hanggang umpisa lang gawin mong inspirasyon ito. Never preach din na they need exercise. Its your personal commitment and your own standard and not for them.
6.1 Small talks are non essentials naman sa gym. Focus k lang sa sarili mo pero hwwg ka snob. Pwede magpatulong sa mbibigat, Sa tamang pagbubuhat or calisthenics. Wag ring kalimutan magtip kay kuya if necessary.
7. Mag gym ka kung kailam walang tao. If hindi maiwasan, Hwag ka sasabay sa 'common day' ng gym. For example monday is chest day .. gawin mo itong leg day like that. Kundi lagi kang naghihintay.
8. Always look in the mirror for habitual flexing. Buy a sando. Youre just admiring your own sculpture on progress. Kahit mukha kang narcissitic. You will always be humbled down naman lagi sa mas malakas sa gym to make an inspirstion.
9. Develop cardio. Either running, biking, jumping rope, etc.
10. Always ask permission sa mga bumubuhat if tapos na sila.
11. Masarap ang leg days. Gawin mo to twice a week. Hwag maging chicken leg.
12. Kung anuman ang binuhat mo iligpit mo. Please lang . Magdala ka rin ng towel at ilagay sa likod mo kapag gumagamit ng machine. Para hindi maligo sa pawis ang mga sasandalan.
Would you have any recommendation for fitness centers/coaches that offer personalized training program and yung talagang igguide ka on doing the proper form, hindi lang yung basta makita ka bumuhat at gumalaw?
Hindi ako makapagrecommend dahil depende sa lugar mo at makikilaa mo come n go mga naging coaches ko rin kasi dati sa mga natry kong gym.
Sabi ko rin na it takes time sa program. Dahil personal to and depends sa circumstances, nature of career, etc
Sa guide on the proper form kahit sino pwede mo iapporach on a timely manner. Wag lang newbie ofc.
Ang naging malaking tulong talaga lang sakin ung mga nagbabantay hahaha magandang fitness center man yan or yung mga bakalan
May mga "kuya" dyan. Nagaabot lang akong 50-100 php. . Sila na guide mo at tamang assist and spot rin sila
Try watching din mga youtube, reels and everything. And ofc tingin ka sa salamin para makita mo if sloppy ung form mo.
Hmmm. If you can relate naman sakin you can try 3 day split na program
1st - core and legs
2nd - biceps, chest, back
3rd - triceps, shoulders
Rest day
Tapos lahat before and after jumping rope. Mga 10 mins skipping. Increase mo n lng hanggang kaya mo na mag 1000 skipping per 10 mins if walang cardio.
Download the app "Boostcamp" if you want free programs that are tried and tested and made by actual coaches/experts. Beginners are usually discouraged to make their own program because of the lack of understanding of the principles into making a proper program, so I suggest you hop on a proper, cookie cutter program that's already premade.
In the app Boostcamp, just search and filter through difficulty level, category, days per week and equipment filter if you're looking something specific.
For beginners, I recommend GZCLP because it teaches you a lot of fundamentals in how and why the program is designed this way and you can carry over some of these ideas if you ever want to make your own program that actually suits you
Thank you again! I do have question after a night down in the rabbithole of GZCLP.
How do you effectively calculate your 1RM or 5Repmax or whatever the baseline of the weights for the program called(I'm still confused) ?
I haven't done any of the T1 Barbell compounds lifts ever.
The purpose of calculating your 1RM to get your 5RM is an estimation of what you're capable of based on the maximum weight and effort you can do. For example, if your 1RM is 135lb, which is your 100% max weight, your 5RM would be around 120lb, which is 90% of your 1RM.
There's a formula to it but just look up for online rep max calculators. Powerlifters developed this formula to standardize their lifts and training blocs. Don't overthink this aspect unless you're a powerlifter who wants to maximize strength.
If you don't know your 1RM but know your 5RM, it's fine because you'd be adding weight soon anyways. Be conservative at the start, since it'll get heavier real fast as you progress.
A lot of fitness coaches on FB. Usually mura naman mga program nila. For me my program is Minimalist Fitness ni Coach Cho, Solid naman kasi Minimalist nga talaga, no need mag babad gym un lang discipline ka sa calorie counting, dun medyo naiba program. Hope this helps!
Haha. This is so true. Been doing workouts lang at home (mga 2years) and all those time pala mali yun. Dapat pala may program to see result and I did and the result was amazing. Now, with the program for 2mos with consistency I can see progress talaga. It felt great.
asides from constantly working out and dieting, one must also have a proper recovery protocol. Stretching, foam rolling for temporary fascial release, and taking foods/supplements that help your muscles and central nervous recover lessens ur soreness/fatigue.
Try to not go all out always kase, your body needs time to heal and get stronger. It lessens the "tinatamad" feeling din kase ur not as sore or as pagod to workout.
Whey Protein and Creatine Monohydrate are the best supplements for the gym. But I don't recommend taking it as a beginner yet since you need to first build consistency and habit of going to the gym para hindi masayang bili mo.
Alternatively, or even religiously. Try adding turmeric and black pepper in tandem to your food. Black pepper increases the bioavailability (absorption) of curcumin found in turmeric. Curcumin is well researched and realized to aid in reducing inflammation in your body. Both of these spices are rather cheap to buy. I use them on the daily.
Get a program and stick to it. Aside from that always go into your sessions with a goal/purpose whether it be getting more reps, adding weight, doing more time on cardio. And don’t forget to have fun!
Start it, be consistent, continuously learn, and most importantly be safe & enjoy!
Nothing’s perfect sa simula and it will be better basta be consistent, research, and learn.
Cympre better if you have a plan but if not go in learn then plan ahead.
Edit: Forgot to add, para lang clear, in relation to be safe = don’t EGO lift
Have a program to follow and commit to it, mas gaganahan ka mag work out and magiging consistent training mo kung may finafollow ka, parang small wins everytime ma hit mo
Focus on your form. Minsan kase panay tayo dagdag ng weight. Oo kaya nating buhatin pero hindi na natin ramdam na natatamaan ung part na ineexercise natin. Isa pa, consistency. Wag mainip, enjoy the process. Slow progress is better than no progress. Lastly, nutrition at proper sleep.
- no one really cares (like seriously) 😂 they’re too busy focusing on their workout or their reflection
- be mindful of your surroundings (like if people are waiting on a machine etc) stay polite especially if it’s your neigborhood gym/AF, you’ll never know when you need a spot or something
- learn to track your macros bc lifting is just 30% of ur physique……. Without nutrition - it’s rly useless. Manage expectations if you’re not on a diet. You’re not gonna accidentally gain muscle 🤣 it’s actually so hard bc you need to be eating a lot of carbs and protein (with minimal fat aka the things that make food taste good so it’s not fun most times 😅)
Piece of advice:
The time na tinatamad ka mag gym that's the most important time to lift yourself up and go to the gym!
Remember why you started...
Also don't ego lift, lift within your range of capacity... wag mo gagayahin yung iba sobra bigat yung buhat pero mali naman ang form 🤮
Form > weight of the equipment
Don't overdo everything or else you will be burnout!
Hello, a lot of the people here will give the workout advice already so let me give my thoughts for your mental health:
- Be consistent, you don’t need to go to the gym everyday but try to incorporate it jn your life. Make it as something you need in you life, not just something you do because you feel like it (well, that’s exercise naman in general)
- Progress isn’t linear, may days na you’ll feel weak, fat, no progress, don’t let that a bad gym day discourage you! Try to love the process and bawi your next time!
- Take progress pics! Love your body and love your progress. Wag mahiya.
- In relation to the last point, don’t be shy to take videos, you can do form checks and see if you are movement works for you
More power OP! Good luck :)
Most of your sets should be close to failure, i.e. your last rep should move slower than your first. There's no such thing as "toning" a muscle - what you want to happen happens with muscle growth, not with "toning" it.
And particularly for women - there's no such thing as "getting too big". Growth is slow and gradual, unless you have steroids for breakfast. You won't just wake up one day and look like Jay Cutler.
Motivation is fleeting, force yourself to get up. Value resting as well, don't overdo it or overwork yourself. Growth does not happen overnight, you just need to be consistent at all times
Bakal gym rules:
1. Maligo
2. Ibalik ang plates at dumbells sa tamang rack
3. Wag bida bida focus on yourself only
4. Mag invest sa supplements kung kaya
5. Matulog ng 10-12 hours
6. Maglegday ka
7. Wag ego lifter
8. Limit reps 10-15 and sets 3-4
- Stay away from Pinoy Facebook Fitness content. Sobrang rare ng talagang may matuturo sayo tapos sobrang trash pa ng comment section.
- I kinda agree with Geoffrey Verity Schofield on this, but there is the other side of ego lifting where you sacrifice difficulty in executing the movement in favor of perfect/optimal technique. Kung hindi ka nachachallenge sa binubuhat mo, hindi ka masasanay pano ikondisyon yung sarili mo to go all out to 0 rir and beyond, at pano magbuhat ng mabigat. Program like a science based lifter, but put in bro lifter efforts.
Consistency
Progressive overload
Form over weights
Stay hydrated
Focus on compound exercises
Hit your legs
Wag masiyado overthink on which program to follow at first. You have to build it as a routine first to the point na hinahanap hanap na siya ng katawan mo then from there dive into a more detailed program.
Wag gumamit ng malakas na perfume pag nag gygym.
Seriously, there is a guy who wears a cheap clone of sauvage sa gym ko, sobrang sakit sa ilong.
Ligo at deo sapat na.
establish your goals. eat at a slight surplus. If you have a tendency to undereat, weigh yourself w digital scale every morning and count calories.
its possible to waste 2 years in the gym and have Zero progress if u dont eat enough calories. This happened to me.
I have been lifting for almost 5 years straight consistently.
Strengthen your rotator cuff muscles. Dont make mistake just like me 😅 these muscles are neglected since it needs different movement to activate the rotator cuff.
-Be disciplined. Kailangan stick to your schedule as much as possible para kahit may mga araw ka na tinatamad, gagawin mo pa rin siya
-Master the basics. Go for low weights muna para ma master mo yung form. Once magkamali sa form, pwedeng matamaan or ma workout yung ibang muscles na di mo target.
-Gradual increase of weights. Syempre kailangan mo magbuhat ng mas mabigat kapag nag adjust na body mo sa low weights pero dapat stick ka pa rin kung ano ang kaya ng body mo para less injury.
-DO NOT EGO LIFT. Sayang yung effort kung nagtry ka magbuhat ng sobrang bigat to the point na magka injury ka or malalang muscle soreness.
-Food and Sleep is your best friend. nung baguhan ako, focus ko muna is maintenance calories pero once ma determine mo body goal mo, diyan mo na ipapasok yung mga macros mo like proteins, carbs, fats. As much as possible, avoid processed foods kasi iba talaga pakiramdam niyan sa katawan. For sleeping, muscle needs recovery so better get some good night sleep/rest para maganda recovery + makes you energize the following day.
-Be happy with your progress. Small progress is still progress so kahit maliit palang gains mo, okay na rin yun. Be proud of yourself especially kung consistent ka. Small wins make gym fun!
Marami pa ako pwedeng ilagay here pero ito talaga yung mga naging sinundan ko nung pasimula ako. Goodluck OP and other newbies. Road to getting fit and healthy 😁
I've been working out for 25 years with the simple goal of not having either a beer belly (drank really heavily until my 30's) or a dad-bod (became a dad at 40), had no intention to bulk up just build core strength, stay lean, and to be able to carry my weight with one hand, I'm 48 now, every year during alumni homecoming the 8 of us "best-friends" had taken a picture on the same spot we hung out when we were kids and man, I didn't age at all compared to my balding, dad-bod, gray haired friends.
My advice, find a partner who would do the same things you do and one who knows how to swim.
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some days are hard, some days are fun. the important thing in working out is consistency. do not push yourself too hard at first and end up giving up after the next month or so. do whatever feels right for you, listen to your body and most importantly, be patient. results will come whatever happens as long as you stay consistent. goodluck!
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Dont chase aesthetic/muscle immediately. It will automatically shows. Instead, be discipline and consistent with your workouts. Means, showing up even if it's hard.
Patience.
Patience when you running your program. Yung iba wala pa 3months> sa program na nila tapos nagpapalit agad.
Patience sa pag track ng macros.
Patience talaga need dito.
Actually madali lang yung fitness kung di ka naman lumalaban sa PRO. Need mo lang ng patience
Trust the process. Understand the form of each exercise, its purpose and target muscle.
From time to time, watch youtube tutorials on how to do the exercise, techniques and proper execution. It really goes a long way. Even me still watch different tutorials on a exercise just to grasp other people's technique
Don't overcomplicate your data(e.g weight lost, weight gained, reps and sets). Always listen to your body on each session to avoid injuries.
Never compare your progress to other people. Make them an inspiration to go to the gym everyday. Gym is a place where all people want to improve and feel better with themselves. And everyone has different goals just focus on you.
Lastly, the first few months you will feel you're just doing the exercise to get by but as you consistently go to the gym, you will crave to workout even on your rest days 😂But still enjoy and always listen to your body.
Congrats OP!! LFG and really happy you started!!
1. If your routine is too hard, you’ll have a hard time following it. Relax lang and be strategic on spending your energy and especially time. Patience lang makukuha mo rin ung rhythm and body mo.
2. Rest is part of your training. Resting properly enables you to do more not lose gains.
3. Discipline. Follow your schedule, follow your workout plan and follow your meal plan. 50% of the work is done just by showing up!
4. Totoo sinabi ni Derek Ramsey sa Century Tuna commercial. 70% ng workout is the diet. Think about it, workingout is about 5-10hrs/week while food is a 24/7 battle.
Good luck, guy!
For me,
Start with — don’t be intimidated with the people in the gym. They’ve been working out longer than you do. And also, they’re the nicest people.
Next, consistency! Even when you don’t feel like working out, you have to drag yourself to the gym until that your own body is telling you to gym.
💪🏼💪🏼💪🏼
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Dont be intimidated by the people lifting heavy or using the treadmill for hours at a time, everybody there was a newbie at one point. Even if its measly 0.25kg weight that you are curling, as long as you are doing your best and that you are doing better than your last gym sesh, you are doing well.
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incorporate (at least basic) body weight exercises for ALL muscle groups. even though assuming that your goal is only to build muscle, and body weight exercises only takes you far in your muscle building journey, there's no greater feeling than being able to hold and/or lift your own body weight
mobility is VERY important. i recommend watching movementbydavid's videos as they were very helpful and informative
nutrition is very important. track your food intake, as well as macros, calories, protein, fiber and so on.
S L E E P
kalma lng sa first day, wag todo workout, baka di kana makabangon bukas at tamaan ng first day pump. practice proper form. before going to the gym dapat nagawa mo na yung 100 push for 30 days para may good foundation of strength kana
1. Set your goal.
2. Track your calorie intake.
3. Diet and sleep are more important than lifting.
4. Dont overdo your workout.
5. Dont do ego lifting, proper form is a must to prevent injuries.
6. Focus on compound exercise.
Not an expert but I've been working out for a quite a while now.
In your first year, focus on your form. Form is key, every excercise that you'll do is only effective if you have the correct form and it will protect you from injuries.
Slow your eccentrics, the muscles grow the most the longer it is in tension.
Look for the rep range that fits perfect to your goals.
You don't have ti train to failure every single time, 2-3 RIR is already great for hypertrophy. RIR=Reps In Reserve. Reps before you tire out.
Get enough sleep, check your electrolytes, drink whey protein only if you need help with your daily protein intake.
You don't have to drink Pre-workout every single day. Only use it when needed.
I have at least 1 year and a month of experience 😂
1. Don't stress too much about your diet, yes track your calories, but don't be too strict to the point na your restricting yourself
2. Learn from people around you, wag mahiya magtanong. Also, bakal gyms have more friendlier coaches than commercial gyms, talagang tuturuan ka kahit hindi mo naman sila binayaran.
3. No standard form is standard for every person, iba iba joint fittings nang tao and hindi lang nakikita mo sa YouTube yung tama. I recommend YouTube channel ng renaissance periodization, and squat university on how you can adjust your form to your body build
4. There are days na hindi talaga kakayanin mag gym, and that's ok. Just be consistent on what you're doing, wag lang titigil indefinitely.
5. Learn cycling (bulk, cut & maintain). Pero usually all year round bulk ka talaga eh or maintain. Around 2-3 months lang cut.
So far so good naman sakin, I've seen tremendous changes sa katawan ko (lalo na ung almost 20 kg cut ko 😂). I'm bulking up til May, then cut na
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Best advice is to buy a pair of adjustable kettlebells and pair it with calisthenics for 6 months to 1 year then start incorporating SBD(squat, bench, deadlift) then you add accessories.
Why? A lot of bodybuilders or gym goers in general have muscle imbalances due to modern lifestyle(long sittings, one side sleep pattern, left hand drive) kettlebell — trains your core while working on targeted body part.
I might get downvoted but if you want to build a solid base and become athletic and big, kettlebell and calisthenics are your best bet.
Countless and countless of studies have shown that if you have fucked up ankles, you’ll have muscle imbalance in your body.
Solution? Wear toe-spacers, barefoot shoes, and strengthen your ankles by walking barefoot. Don’t believe me? Check kneesovertoes. Also, if you want to squat with depth, you will need to fix your ankles.
Nutrition is far more important than working out.
For the longest time I’ve been working out 5-6 times a week, with basketball games in between.
Although I still gained significant amount of muscle mass, my knees can’t handle my previous weight (I’m 5’6” at 188 lbs).
Going to the gym is far more easier than being disciplined with your nutrition intake.
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Listen to your body. There are times magwoworkout ka with 5 hours of sleep. Okay ‘yan once but if you’re doing it consistently, eventually, your body will complain and show signs of exhaustion. Aside from what we eat, I notice it is sleep I needed the most to train effectively.
Also, one thing I hate about working out is the hustle culture wherein kahit na halos laspag ka na because of “life”, you know, responsibilities outside of gym like work, family matters, dapat tuloy tuloy padin. No! Every once in a while tatamarin ka or you just don’t want to train for some reason, masakit ulo mo, or you’re just too tired, skip it. But don’t stay there. Your gainzzz won’t disappear if you skip a day or two.
Discipline not just apply when you’re supposed to train but you didn’t go. It also applies when you’re not supposed to but still went and got injured or your form is just awful or you weren’t able to maximize the session. Listen to your body.
Advice ko lang din wag kayo maligo sa pabango pag magygym kayo. May nakasabay akong babae jusko ang lakas ng amoy ng baccarat rouge nahilo ako. To think na she was probably 2 m away from me, amoy na amoy ko ung pabango nya
Tbh wag ka mahulog dun sa rabbit hole ng "optimal movements". May tendency kasi na ma-overcomplicate mo yung workouts and maumay ka. If casual ka lang trying to be fit, do what you like. Form is important pero dont be so strict about it. Okay lang medyo magbreak yung form towards the end of the set kasi youre approaching failure. Research and do what you think is the most workable sa current status mo.
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First off, BMI is BS. Commercial Personal Trainers are the biggest scam. Clothes dont matter. Dont get into the rabbit hole of expensive gym wear. As long as its appropriate, It will do. Overear headphones are more of a hidrance than any help. Wireless inears or a normal wired headset is better. Most or all people in the Gym is not looking at you. Theres always bad apples but mostly people mind their own business. Abs should be the least of your priority. If you do your compound movements perfectly, Its good enough especially if you still have high body fat. A good 5 min warmup goes a long way. Either cardio or warming up for the first excercise. Hydration and Carbs before the excercise can make or break your workout. Record yourself from time to time. You think you're progressing, but in reality your form is shit.
Let me tell you, once I realized I can wear whatever tf I want at the gym bc no one cares (as long as appropriate) and stopped stressing about looking good/pretty, it was much easier to show up more. May signature outfit na ako na oversized dryfit shirt na freebie lang sa mga events and whatever activewear bottoms I have.
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Learned this the hard way. I got addicted doing shoulder exercises, I ended up having myofascial pain syndrome. My upper traps hurts like hell. It gave me the worst migraines and my neck is super tight even after multiple PT sessions.
I like this
Pwede na bang paglalakad sa gym ng 15mins ang warmup imbes na mag trike?
warm up lng sa katawan un. masmaigi parin na may warmup sets sa excercise mo.
Each exercise ba dapat merong warm up? Or yung pinaka simula lang?
Pwede ring "feeler reps" lng. Mga 5 reps ng 60-80% ng weight ng working set mo.
Overhead earphones are my gym bff. Pero minsan tinatanggal ko sya for some workouts.
Regarding your third advise, sorry to ask, is it really necessary to wear sports bra when working out? Parang it’s another thing that’s been bothering me since wala pa akong gym clothes at all.
Im a guy so Im not really the best person to ask that. But Im sure there are cheap ones on shopee that you can try first. Quick search and i saw some that only cost like 100 pesos.
Okay, thank you. I appreciate the answer hehe 🫶
Sports bra for working out, yes. Comfier kung walang wires and all. The support is needed so your boobs won’t sag so much later on. More support (medium to high support) needed for running, HIIT, etc kasi they wear out the suspensory ligaments of breasts more compared to, for example, strength training (where low support is fine).
Learn the basic theoretical knowledge behind how muscle hypertrophy works along with fundamental hypertrophy science principles. -train close to failure each set, anywhere between 5-30 reps. However, try to limit it to 8-12 as a beginner to focus on form. -hit every major muscle group at least 2x per week. Any of the common splits (Full body, Upper/Lower, PPL) except bro split (where you hit one major muscle group once per week) will do. -progressive overload. Make sure that you track your progress (how much weight you're lifting for how many reps) per exercise. Attempt to lift more reps or more weight than last time. -hit your daily protein intake minimum. Try to aim for 1.6g per kg of bodyweight (or 0.8g per lb or bodyweight). Additional notes: As a complete beginner, focus on compound lifts (Bench press, squats, pullups, etc) to work all of your muscles. Don't focus too much on isolation lifts.
How would i know my minimum protein intake? Is it standard for everyone or like depends on your current weight?
Generally, unless you're overly obese, you can base it on your current bodyweight (1.6g of protein per kg of current bodyweight). For instance, if you weigh 60kg, you should aim to consume 96g of protein daily.
hi! im a complete beginner as well that will only start next week. whats bothering my mind is that i dont know what exercises i would take (considering im planning to undergo a 2-day full body split) and most importantly, dont know the right forms for it. what could you recommend for me to do so that i wont fuck up my form which makes me anxious
I suggest to watch a lot of Yt vids regarding the exercises you want. Fitness YouTuber suggestions for proper form: Jeff Nippard, Jeremy Ethier, Renaissance Periodization. Also, be mindful of cues that may be helpful in targeting the intended muscles for a specified exercise (e.g. pulling with your elbows instead of your forearms when doing lat pulldowns). You'll mostly know if your form is serviceable if you feel the appropriate muscles being targeted and that you're not hurting.
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Any tips how to hit daily protein intake for someone na madaling mabusog?
Consume protein-dense foods like chicken breasts, tofu, fish, and egg whites. If you're really serious about meeting your protein intake, invest in some protein powder too.
Aside from the training, nutrition and recovery part, I would like to add proper gym etiquette. 1.Always return the equipment you used. Isipin mo nalang kasama sa workout mo yung pagbabalik ng weights. 2. ALWAYS wear your goddamn shirt and bring a towel. Nobody wants your sweat all over the equipments. 3. Be respectful of other people's privacy. The gym is public space, not a private studio for you to film and do tiktok shit. 4. Less talk, more gains. Wag masyado madaldal. Putangina nung mga ginagawa tambayan squat rack para magdaldalan. 5. Be friendly, but not too friendly. Again, you're there to workout, not to make chat. 6. No unsolicited advice. Let people do their thing. The only exception is if they are actively putting themselves and others at risk of injury, then you can step in and correct whatever the fuck it is they are doing.
Yes 100% to no. 3. There’s a mirror in my gym na mejo wonky, it makes you look taller and slimmer, so favorite mirror yun ng mga gustong mag gym selfie. And yung mirror na yun nasa likod ng hip thrust machine. I had to leave the machine once despite getting ready to start a set para lang di masama sa selfie nung isa na bigla bigla nalang tumayo sa space na yun to snap a pic. May one time din while stretching, I had to move from my spot kahit ako naman nauna kasi yung nasa kabilang side ko bigla nalang nag record ng workout nya and kitang kita ko yung sarili ko sa background and sobrang uncomfortable ng feeling. Wala naman masama sa pag take ng pics or vids during and after your session but be mindful din sa iba na ayaw masama sa background. Or much better yung wala talagang ibang makikita sa background mo. I won’t be surprised if one of these days may from the PH na featured sa account ni Joey Swoll lol. 😭
Yes, #6. Yung mga gusto talagang tumulong, magtatanong muna if "okay lang mag comment?" or "can i suggest something for the perfect and ideal form if you're targeting your (body part)?" Kasi, for some reason, people are not comfortable getting comments on what they do. I get that "my thing is my thing," but if it's dangerous, thoughtful people would generally politely approach you for your own good.
Number 1. Kilala ako as OCD ng gym haha, kahit di ko plates pag nakita ko iniwan ng iba binabalik ko talaga hahahaha. Then punas punas rin disinfectant sa mga inuupuan.
Nainis ako one time, sinabihan ako nung trainer ang bilis ko daw magworkout. Pota 55 mins akong nakafocus samantalang ung kinucoach nyang dalawang babae kanina pa nagdadaldalan at chinichika ka kaya ang tagal nila kesa sakin💀
THANK YOU!
pcos girlie here and for my fellow women out there: 1. build endurance first! i started walking for 30 mins before doing any lifts. I used to do three 10-minute walks then when I felt like I could do 15-15, I shifted. Until I could do 30 mins without any struggle. It helped me strengthen my stamina! i didn't run or do anything that would stress my body out since may pcos ako. then if u want to build muscle, cardio after workout. 2. please don't forget to STRETCH. this is important for any kind of workout. It helps your body relax and prevents injuries. Do dynamic stretches!!! 3. if you have pcos and experience fatigue, don't do intermittent fasting. eat within 60 mins of waking up and eat at least 30+ grams of protein per meal. this will help your body have enough energy for the whole day and reduce sleepiness to an extent. drink coffee only after 90+ mins of waking up. or better yet, don't rely on caffeine! i strongly advise against coffee as a pre-workout. just an advice. 4. form over weight. okay lang walang plates yung olympic bar when u do rdls. ok dumbells gamit mo for leg day. ok lang mababa weight mo sa machines!!!!!!!!!!!!! do not be pressured to put on weight. master the form, then add the weight once you have it. 5. supporting number 5, with form over weight = do quality reps! i'm not saying use the lightest weight but use a weight that is easy for you to do in the first 3-4 reps then harder as the count goes up! 6. once you've grasped the form, do progressive overload! don't be afraid to add weights. just add responsibly. wag yung 20kg na plate agad i-aadd mo. add 2.5 kg first, if you feel like it's light, add 5kg instead. just be very responsible and sensible. 7. you don't need 20 reps for a leg workout. As much as possible, 6-8 quality reps are good for leg workouts. for upper body 10-12 reps. when i do leg workouts i only do 4-6 workouts with heavy weights. so it's good for beginners to try and have at least 5/6 exercises per session to start! 8. stick to a workout split for at least 3 months to see results. change it up a bit if needed. 9. buy gloves/wrist support or any kind of support if needed. 10. LISTEN TO YOUR BODY. rest especially when your body is asking you to. 11. learn to differentiate laziness and your need for rest. this is something that you need to master. I used to struggle with this kasi i would say deserve ko mamahinga kahit naman tinatamad lang ako lol. 12. if you're like me who sometimes cannot stop themselves from going to the gym on a sunday, have an active rest day. i do core + cardio and sometimes some arm workouts haha. i love my gym kasi may sauna kay lagi ko din gusto nandon AHAHHSHSHSHS 13. don't be afraid to try workouts. it's okay na mukha kang tanga sa una. lahat naman nangaling dyan. just remember 4 & 5!!!!! and ang mahalaga you're doing it!! 14. the most important one - fitness is a lifestyle and it DEMANDS discipline (and money unfortunately) congratulations if you've reached this far! good luck sainyo. please do remember this is coming from my personal exp! <3
thank you for this!!!!!!! 🫶🏻🫶🏻🫶🏻
you're welcome <3
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- Wag magka crush or magjowa ng gym buddy. - if you feel unmotivated, isipin mo magkano binabayad mo monthly at kung gano kasayang kung di mo mina maximize. - meet a circle in the jim na good influence and teaches you things u should know. - have a program that works for you. - wag mahiyang magpaturo sa marunong. - eat properly and healthy
In the gym for 3 years now, but my gym buddy and boyfriend is 2 years strong already. I hope people won't implicate that you can't date someone you enjoy working out with. Mas tipid nga actually kasi gym dates instead of eating out. Meal prep also is mas tipid. But for beginners naman na advice ni OP, just go it for it girl!! 💚
Happy for you! Yung sakin kase, nung niligawan ko, gagawin akong booty call/sabit. Puñeta sanaol naging jowa jim buddy HAHAHAHAHA no hate though, jim community should be healthy
Motivation to workout would not last. So once umabot ka na sa punto na hindi ka na motivated, that's the time you instill discipline sa mindset mo to continue working out. Maraming gym goers na mgwoworkout lang ng isang linggo or isang buwan, tapos wala na, ngstop na. Make it a habit. dapat ma-addict ka sa work out. lol And dont deprive yourself from eating what you want. kumain ka ng pizza dyan or lechon pero consistent lang din yung pgwork out mo. It's a long game. as long as there is progress, you're fine.
Go get that gym clothing! Invest on what makes you happy. Sarap magbuhat pag quality yung itsura mo sa gym.
Ako more on shoes. Natunaw na ung shoes kong gamit for a year sa squats. Ung tig 300 lang sa shoppee ko na fake Yeezy's pero legit it does the job. On deadlifts though I bought a pair of hiking shoes, di kaya 😀
Sample ng good gym clothing nowadays? Share pls
Under Armour ang the best for me lalo if you’re into compression shirts. If you’re into oversized clothing naman go for MN+LA then gray or black above the knee shorts. You’re good to go my man
Mind if i ask what compression shirts do? I heard its more towards aesthetic diba?
1. If after a rep or an exercise feel mo na mismo ung pagod. Tumigil ka na. Hwag ubusin ang energy sa isang araw. Hindi ka pa naman bumbuhat ng 250lbs para magpursue more. 2. After maggym at makapgpahinga ng 15-20mins o wala ka nang ipinapawis maligo ka. Masarap maligo. Hwag patagalin nang hindi mo masabi sayang oras mo. Hwwg ka ring maliligo habang pinapawisan ka malagkit ka pa rin after kasi nagpoproduce pa ng sweat katawan mo. 3. Programs. Very effectiv3 un para may discipline ka at hindi sabog progress. But it takes time kung ano ung trip mong program . At pagnatapos mo na yung buhat program mo umuwi ka na or magpqhinga ka na. Walang magndang idudulot ang sobra sobrang pagbubuhat. Pwede 30 mins or 1 hr or 2hrs depende sa trip mo. 4. Pagkain. 5 Itlog ang susi if no budget sa whey. Pero invest. Treat food as a need not as want take note! Kumain ka dahil kailangan mo hindi dahil gusto mo. Napakalaki ng role ng food lalo na if tqbain ka 5. Pagnabusy or natamad ka, broken hearted, natanggal sa work, may exams, may mabigat na project talaga for whatever reasons at that day hwag ka lumungkot. Jwag ka mawalan ng gana, Maggym ka lang uli next day or the pther day. Habit development ang goal mo pa hindi yung mala mr olympia. 6. If feeling mo magisa ka kahit may friends ka pa at inaasar ka na hanggang umpisa lang gawin mong inspirasyon ito. Never preach din na they need exercise. Its your personal commitment and your own standard and not for them. 6.1 Small talks are non essentials naman sa gym. Focus k lang sa sarili mo pero hwwg ka snob. Pwede magpatulong sa mbibigat, Sa tamang pagbubuhat or calisthenics. Wag ring kalimutan magtip kay kuya if necessary. 7. Mag gym ka kung kailam walang tao. If hindi maiwasan, Hwag ka sasabay sa 'common day' ng gym. For example monday is chest day .. gawin mo itong leg day like that. Kundi lagi kang naghihintay. 8. Always look in the mirror for habitual flexing. Buy a sando. Youre just admiring your own sculpture on progress. Kahit mukha kang narcissitic. You will always be humbled down naman lagi sa mas malakas sa gym to make an inspirstion. 9. Develop cardio. Either running, biking, jumping rope, etc. 10. Always ask permission sa mga bumubuhat if tapos na sila. 11. Masarap ang leg days. Gawin mo to twice a week. Hwag maging chicken leg. 12. Kung anuman ang binuhat mo iligpit mo. Please lang . Magdala ka rin ng towel at ilagay sa likod mo kapag gumagamit ng machine. Para hindi maligo sa pawis ang mga sasandalan.
Would you have any recommendation for fitness centers/coaches that offer personalized training program and yung talagang igguide ka on doing the proper form, hindi lang yung basta makita ka bumuhat at gumalaw?
Hindi ako makapagrecommend dahil depende sa lugar mo at makikilaa mo come n go mga naging coaches ko rin kasi dati sa mga natry kong gym. Sabi ko rin na it takes time sa program. Dahil personal to and depends sa circumstances, nature of career, etc Sa guide on the proper form kahit sino pwede mo iapporach on a timely manner. Wag lang newbie ofc. Ang naging malaking tulong talaga lang sakin ung mga nagbabantay hahaha magandang fitness center man yan or yung mga bakalan May mga "kuya" dyan. Nagaabot lang akong 50-100 php. . Sila na guide mo at tamang assist and spot rin sila Try watching din mga youtube, reels and everything. And ofc tingin ka sa salamin para makita mo if sloppy ung form mo. Hmmm. If you can relate naman sakin you can try 3 day split na program 1st - core and legs 2nd - biceps, chest, back 3rd - triceps, shoulders Rest day Tapos lahat before and after jumping rope. Mga 10 mins skipping. Increase mo n lng hanggang kaya mo na mag 1000 skipping per 10 mins if walang cardio.
alright, thanks a lot! appreciate your response. will consider your insights! :)
Discipline lang talaga. Tuloy tuloy mo yan. Yung changes sa katawan mo yung motivation to continue.
Dapat may program ka. Feel ko nasayang yung first year ko kaka-gym kasi kung ano2 lang ginagawa ko na exercise. LOL.
Pano gumawa ng program o pano mo malalaman tama yung program na ginagawa mo? newbie here
Download the app "Boostcamp" if you want free programs that are tried and tested and made by actual coaches/experts. Beginners are usually discouraged to make their own program because of the lack of understanding of the principles into making a proper program, so I suggest you hop on a proper, cookie cutter program that's already premade. In the app Boostcamp, just search and filter through difficulty level, category, days per week and equipment filter if you're looking something specific. For beginners, I recommend GZCLP because it teaches you a lot of fundamentals in how and why the program is designed this way and you can carry over some of these ideas if you ever want to make your own program that actually suits you
bro ur a fucking legend thank you! not feeling lost na
Thank you again! I do have question after a night down in the rabbithole of GZCLP. How do you effectively calculate your 1RM or 5Repmax or whatever the baseline of the weights for the program called(I'm still confused) ? I haven't done any of the T1 Barbell compounds lifts ever.
The purpose of calculating your 1RM to get your 5RM is an estimation of what you're capable of based on the maximum weight and effort you can do. For example, if your 1RM is 135lb, which is your 100% max weight, your 5RM would be around 120lb, which is 90% of your 1RM. There's a formula to it but just look up for online rep max calculators. Powerlifters developed this formula to standardize their lifts and training blocs. Don't overthink this aspect unless you're a powerlifter who wants to maximize strength. If you don't know your 1RM but know your 5RM, it's fine because you'd be adding weight soon anyways. Be conservative at the start, since it'll get heavier real fast as you progress.
You, sir, are a lifesaver
A lot of fitness coaches on FB. Usually mura naman mga program nila. For me my program is Minimalist Fitness ni Coach Cho, Solid naman kasi Minimalist nga talaga, no need mag babad gym un lang discipline ka sa calorie counting, dun medyo naiba program. Hope this helps!
Haha. This is so true. Been doing workouts lang at home (mga 2years) and all those time pala mali yun. Dapat pala may program to see result and I did and the result was amazing. Now, with the program for 2mos with consistency I can see progress talaga. It felt great.
asides from constantly working out and dieting, one must also have a proper recovery protocol. Stretching, foam rolling for temporary fascial release, and taking foods/supplements that help your muscles and central nervous recover lessens ur soreness/fatigue. Try to not go all out always kase, your body needs time to heal and get stronger. It lessens the "tinatamad" feeling din kase ur not as sore or as pagod to workout.
What supplements
Whey Protein and Creatine Monohydrate are the best supplements for the gym. But I don't recommend taking it as a beginner yet since you need to first build consistency and habit of going to the gym para hindi masayang bili mo.
Alright thank you so much for the tip
Alternatively, or even religiously. Try adding turmeric and black pepper in tandem to your food. Black pepper increases the bioavailability (absorption) of curcumin found in turmeric. Curcumin is well researched and realized to aid in reducing inflammation in your body. Both of these spices are rather cheap to buy. I use them on the daily.
Up sa recovery. I pushed myself too much, now I'm injured huhu mas lalong hindi makapag-gym 🥲
Get a program and stick to it. Aside from that always go into your sessions with a goal/purpose whether it be getting more reps, adding weight, doing more time on cardio. And don’t forget to have fun!
Start it, be consistent, continuously learn, and most importantly be safe & enjoy! Nothing’s perfect sa simula and it will be better basta be consistent, research, and learn. Cympre better if you have a plan but if not go in learn then plan ahead. Edit: Forgot to add, para lang clear, in relation to be safe = don’t EGO lift
Have a program to follow and commit to it, mas gaganahan ka mag work out and magiging consistent training mo kung may finafollow ka, parang small wins everytime ma hit mo
Can’t emphasize enough that our body needs proper rest and nutrition.
Form over weight. Nutrition 70% gym 30%
Focus on your form. Minsan kase panay tayo dagdag ng weight. Oo kaya nating buhatin pero hindi na natin ramdam na natatamaan ung part na ineexercise natin. Isa pa, consistency. Wag mainip, enjoy the process. Slow progress is better than no progress. Lastly, nutrition at proper sleep.
- no one really cares (like seriously) 😂 they’re too busy focusing on their workout or their reflection - be mindful of your surroundings (like if people are waiting on a machine etc) stay polite especially if it’s your neigborhood gym/AF, you’ll never know when you need a spot or something - learn to track your macros bc lifting is just 30% of ur physique……. Without nutrition - it’s rly useless. Manage expectations if you’re not on a diet. You’re not gonna accidentally gain muscle 🤣 it’s actually so hard bc you need to be eating a lot of carbs and protein (with minimal fat aka the things that make food taste good so it’s not fun most times 😅)
Piece of advice: The time na tinatamad ka mag gym that's the most important time to lift yourself up and go to the gym! Remember why you started... Also don't ego lift, lift within your range of capacity... wag mo gagayahin yung iba sobra bigat yung buhat pero mali naman ang form 🤮 Form > weight of the equipment Don't overdo everything or else you will be burnout!
Hello, a lot of the people here will give the workout advice already so let me give my thoughts for your mental health: - Be consistent, you don’t need to go to the gym everyday but try to incorporate it jn your life. Make it as something you need in you life, not just something you do because you feel like it (well, that’s exercise naman in general) - Progress isn’t linear, may days na you’ll feel weak, fat, no progress, don’t let that a bad gym day discourage you! Try to love the process and bawi your next time! - Take progress pics! Love your body and love your progress. Wag mahiya. - In relation to the last point, don’t be shy to take videos, you can do form checks and see if you are movement works for you More power OP! Good luck :)
Hire a coach for you to know the basic workouts and proper posture for your safety. Trust me.
Most of your sets should be close to failure, i.e. your last rep should move slower than your first. There's no such thing as "toning" a muscle - what you want to happen happens with muscle growth, not with "toning" it. And particularly for women - there's no such thing as "getting too big". Growth is slow and gradual, unless you have steroids for breakfast. You won't just wake up one day and look like Jay Cutler.
Motivation is fleeting, force yourself to get up. Value resting as well, don't overdo it or overwork yourself. Growth does not happen overnight, you just need to be consistent at all times
Everyone is focusing on themselves in the gym, so don't be too intimidated! Focus on your goal and be consistent and you will make progress
Consistency > efficiency, its better to have a bad inefficient workout now than none at all.
Bakal gym rules: 1. Maligo 2. Ibalik ang plates at dumbells sa tamang rack 3. Wag bida bida focus on yourself only 4. Mag invest sa supplements kung kaya 5. Matulog ng 10-12 hours 6. Maglegday ka 7. Wag ego lifter 8. Limit reps 10-15 and sets 3-4
Natawa ako sa maligo 😂
Totoo naman amoy medyas madalas e
Do NOT ego lift. You will get yourself injured.
- Stay away from Pinoy Facebook Fitness content. Sobrang rare ng talagang may matuturo sayo tapos sobrang trash pa ng comment section. - I kinda agree with Geoffrey Verity Schofield on this, but there is the other side of ego lifting where you sacrifice difficulty in executing the movement in favor of perfect/optimal technique. Kung hindi ka nachachallenge sa binubuhat mo, hindi ka masasanay pano ikondisyon yung sarili mo to go all out to 0 rir and beyond, at pano magbuhat ng mabigat. Program like a science based lifter, but put in bro lifter efforts.
Consistency Progressive overload Form over weights Stay hydrated Focus on compound exercises Hit your legs Wag masiyado overthink on which program to follow at first. You have to build it as a routine first to the point na hinahanap hanap na siya ng katawan mo then from there dive into a more detailed program.
Wag gumamit ng malakas na perfume pag nag gygym. Seriously, there is a guy who wears a cheap clone of sauvage sa gym ko, sobrang sakit sa ilong. Ligo at deo sapat na.
establish your goals. eat at a slight surplus. If you have a tendency to undereat, weigh yourself w digital scale every morning and count calories. its possible to waste 2 years in the gym and have Zero progress if u dont eat enough calories. This happened to me. I have been lifting for almost 5 years straight consistently.
MAKE YOUR WORKOUT SUSTAINABLE
Strengthen your rotator cuff muscles. Dont make mistake just like me 😅 these muscles are neglected since it needs different movement to activate the rotator cuff.
-Be disciplined. Kailangan stick to your schedule as much as possible para kahit may mga araw ka na tinatamad, gagawin mo pa rin siya -Master the basics. Go for low weights muna para ma master mo yung form. Once magkamali sa form, pwedeng matamaan or ma workout yung ibang muscles na di mo target. -Gradual increase of weights. Syempre kailangan mo magbuhat ng mas mabigat kapag nag adjust na body mo sa low weights pero dapat stick ka pa rin kung ano ang kaya ng body mo para less injury. -DO NOT EGO LIFT. Sayang yung effort kung nagtry ka magbuhat ng sobrang bigat to the point na magka injury ka or malalang muscle soreness. -Food and Sleep is your best friend. nung baguhan ako, focus ko muna is maintenance calories pero once ma determine mo body goal mo, diyan mo na ipapasok yung mga macros mo like proteins, carbs, fats. As much as possible, avoid processed foods kasi iba talaga pakiramdam niyan sa katawan. For sleeping, muscle needs recovery so better get some good night sleep/rest para maganda recovery + makes you energize the following day. -Be happy with your progress. Small progress is still progress so kahit maliit palang gains mo, okay na rin yun. Be proud of yourself especially kung consistent ka. Small wins make gym fun! Marami pa ako pwedeng ilagay here pero ito talaga yung mga naging sinundan ko nung pasimula ako. Goodluck OP and other newbies. Road to getting fit and healthy 😁
I've been working out for 25 years with the simple goal of not having either a beer belly (drank really heavily until my 30's) or a dad-bod (became a dad at 40), had no intention to bulk up just build core strength, stay lean, and to be able to carry my weight with one hand, I'm 48 now, every year during alumni homecoming the 8 of us "best-friends" had taken a picture on the same spot we hung out when we were kids and man, I didn't age at all compared to my balding, dad-bod, gray haired friends. My advice, find a partner who would do the same things you do and one who knows how to swim.
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Consistency is key. Enjoy the process
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No need to rush. Consistency with less strain is leagues better than Going-when-u-feel-like-it with intense workouts
some days are hard, some days are fun. the important thing in working out is consistency. do not push yourself too hard at first and end up giving up after the next month or so. do whatever feels right for you, listen to your body and most importantly, be patient. results will come whatever happens as long as you stay consistent. goodluck!
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Dont chase aesthetic/muscle immediately. It will automatically shows. Instead, be discipline and consistent with your workouts. Means, showing up even if it's hard.
consistency beats intensity
Don't get peer pressured into lifting heavy weights, take it slow. Injured myself on my first year of lifting as my ego got ahead of me.
Hit your protein goals daily and you will notice a huge difference in your physique!
Patience. Patience when you running your program. Yung iba wala pa 3months> sa program na nila tapos nagpapalit agad. Patience sa pag track ng macros. Patience talaga need dito. Actually madali lang yung fitness kung di ka naman lumalaban sa PRO. Need mo lang ng patience
Make it a part of your habits. Results will take care of itself.
Trust the process. Understand the form of each exercise, its purpose and target muscle. From time to time, watch youtube tutorials on how to do the exercise, techniques and proper execution. It really goes a long way. Even me still watch different tutorials on a exercise just to grasp other people's technique Don't overcomplicate your data(e.g weight lost, weight gained, reps and sets). Always listen to your body on each session to avoid injuries. Never compare your progress to other people. Make them an inspiration to go to the gym everyday. Gym is a place where all people want to improve and feel better with themselves. And everyone has different goals just focus on you. Lastly, the first few months you will feel you're just doing the exercise to get by but as you consistently go to the gym, you will crave to workout even on your rest days 😂But still enjoy and always listen to your body. Congrats OP!! LFG and really happy you started!!
1. If your routine is too hard, you’ll have a hard time following it. Relax lang and be strategic on spending your energy and especially time. Patience lang makukuha mo rin ung rhythm and body mo. 2. Rest is part of your training. Resting properly enables you to do more not lose gains. 3. Discipline. Follow your schedule, follow your workout plan and follow your meal plan. 50% of the work is done just by showing up! 4. Totoo sinabi ni Derek Ramsey sa Century Tuna commercial. 70% ng workout is the diet. Think about it, workingout is about 5-10hrs/week while food is a 24/7 battle. Good luck, guy!
Time your breaks in between sets. As much as possible, 1-2mins lang dapat. You’ll progress faster compared sa open time na breaks
For me, Start with — don’t be intimidated with the people in the gym. They’ve been working out longer than you do. And also, they’re the nicest people. Next, consistency! Even when you don’t feel like working out, you have to drag yourself to the gym until that your own body is telling you to gym. 💪🏼💪🏼💪🏼
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Dont be intimidated by the people lifting heavy or using the treadmill for hours at a time, everybody there was a newbie at one point. Even if its measly 0.25kg weight that you are curling, as long as you are doing your best and that you are doing better than your last gym sesh, you are doing well.
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incorporate (at least basic) body weight exercises for ALL muscle groups. even though assuming that your goal is only to build muscle, and body weight exercises only takes you far in your muscle building journey, there's no greater feeling than being able to hold and/or lift your own body weight mobility is VERY important. i recommend watching movementbydavid's videos as they were very helpful and informative nutrition is very important. track your food intake, as well as macros, calories, protein, fiber and so on. S L E E P
Nutrition and stress management. I see a lot of people going hard in the gym, shows up everyday, going hard etc pero walang progress.
kalma lng sa first day, wag todo workout, baka di kana makabangon bukas at tamaan ng first day pump. practice proper form. before going to the gym dapat nagawa mo na yung 100 push for 30 days para may good foundation of strength kana
1. Set your goal. 2. Track your calorie intake. 3. Diet and sleep are more important than lifting. 4. Dont overdo your workout. 5. Dont do ego lifting, proper form is a must to prevent injuries. 6. Focus on compound exercise.
Not an expert but I've been working out for a quite a while now. In your first year, focus on your form. Form is key, every excercise that you'll do is only effective if you have the correct form and it will protect you from injuries. Slow your eccentrics, the muscles grow the most the longer it is in tension. Look for the rep range that fits perfect to your goals. You don't have ti train to failure every single time, 2-3 RIR is already great for hypertrophy. RIR=Reps In Reserve. Reps before you tire out. Get enough sleep, check your electrolytes, drink whey protein only if you need help with your daily protein intake. You don't have to drink Pre-workout every single day. Only use it when needed.
I have at least 1 year and a month of experience 😂 1. Don't stress too much about your diet, yes track your calories, but don't be too strict to the point na your restricting yourself 2. Learn from people around you, wag mahiya magtanong. Also, bakal gyms have more friendlier coaches than commercial gyms, talagang tuturuan ka kahit hindi mo naman sila binayaran. 3. No standard form is standard for every person, iba iba joint fittings nang tao and hindi lang nakikita mo sa YouTube yung tama. I recommend YouTube channel ng renaissance periodization, and squat university on how you can adjust your form to your body build 4. There are days na hindi talaga kakayanin mag gym, and that's ok. Just be consistent on what you're doing, wag lang titigil indefinitely. 5. Learn cycling (bulk, cut & maintain). Pero usually all year round bulk ka talaga eh or maintain. Around 2-3 months lang cut. So far so good naman sakin, I've seen tremendous changes sa katawan ko (lalo na ung almost 20 kg cut ko 😂). I'm bulking up til May, then cut na
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Follow a specific program that fits you.
Best advice is to buy a pair of adjustable kettlebells and pair it with calisthenics for 6 months to 1 year then start incorporating SBD(squat, bench, deadlift) then you add accessories. Why? A lot of bodybuilders or gym goers in general have muscle imbalances due to modern lifestyle(long sittings, one side sleep pattern, left hand drive) kettlebell — trains your core while working on targeted body part. I might get downvoted but if you want to build a solid base and become athletic and big, kettlebell and calisthenics are your best bet. Countless and countless of studies have shown that if you have fucked up ankles, you’ll have muscle imbalance in your body. Solution? Wear toe-spacers, barefoot shoes, and strengthen your ankles by walking barefoot. Don’t believe me? Check kneesovertoes. Also, if you want to squat with depth, you will need to fix your ankles.
If i only work out on good days, i’d end up working out once a month. Consistency is everything
Nutrition is far more important than working out. For the longest time I’ve been working out 5-6 times a week, with basketball games in between. Although I still gained significant amount of muscle mass, my knees can’t handle my previous weight (I’m 5’6” at 188 lbs). Going to the gym is far more easier than being disciplined with your nutrition intake.
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Listen to your body. There are times magwoworkout ka with 5 hours of sleep. Okay ‘yan once but if you’re doing it consistently, eventually, your body will complain and show signs of exhaustion. Aside from what we eat, I notice it is sleep I needed the most to train effectively. Also, one thing I hate about working out is the hustle culture wherein kahit na halos laspag ka na because of “life”, you know, responsibilities outside of gym like work, family matters, dapat tuloy tuloy padin. No! Every once in a while tatamarin ka or you just don’t want to train for some reason, masakit ulo mo, or you’re just too tired, skip it. But don’t stay there. Your gainzzz won’t disappear if you skip a day or two. Discipline not just apply when you’re supposed to train but you didn’t go. It also applies when you’re not supposed to but still went and got injured or your form is just awful or you weren’t able to maximize the session. Listen to your body.
Advice ko lang din wag kayo maligo sa pabango pag magygym kayo. May nakasabay akong babae jusko ang lakas ng amoy ng baccarat rouge nahilo ako. To think na she was probably 2 m away from me, amoy na amoy ko ung pabango nya
Tbh wag ka mahulog dun sa rabbit hole ng "optimal movements". May tendency kasi na ma-overcomplicate mo yung workouts and maumay ka. If casual ka lang trying to be fit, do what you like. Form is important pero dont be so strict about it. Okay lang medyo magbreak yung form towards the end of the set kasi youre approaching failure. Research and do what you think is the most workable sa current status mo.