Help the newbie, heheheheh

[sonofthewest]

Hello Im M 104 kilo ask lng po or need assurance idk what this is pero my coach like we had an estimation that our goal is to mag bawas ng 4 kilos every month para swak sa pag dating ng april ma achieve ko na yung I think goal weight? Pero wala nmn talaga akong goal weight my only goal is to be fit lang naman so Im approaching my 2nd month na sa gym and ang nabawas lng sakin ay 2 kilos pero indi pako sure kasi sabi ni coach 2 things, 1 if I want to know my exact weight I should weigh it in the morning kung saan wala pa akong kinakain or after wake up, then 2nd indi ko daw need eh trust yung weighing scale kasi yung ginagawa nmin is the more we lose fat we are building muscle so the more muscle grow the heavier I get so you know parang di daw makikita masyado yung progress sa weighing scale kasi nag babalance ang fat and muscle if you know what I mean. (BTW I go to the gym 5-6 days) So after ko sinabi sa kanya na 2 kilos lng nabawas ko inassure niya lng ako na that is the standard 2-3 kilos per month then if 4 kilos maxed na yun and intense daw yung exercise which is mabilis ma burnt out ang body which is I agree nmn kasi di nmn ako nag mamadali wala lang siguro na ano lang ako overwhelmed kasi first time sa fitness. Yun lang po have a great day/night feel free to comment your opinion.

EDIT: sorry sa confusion 5-6 times a week po sorry, and indi nmn siya all in all weights lang we do 4 x a week functionals and 1 day of weights kasi for me to be able to have 2 days rest which is the weekends. Thats why I scheduled the weights oh friday for my muscle to have time to heal or expand or bsta mawala yung maga to rest in general.

 

[tony2468]

@sonofthewest Read credible sources

It's hard to measure progress if you only have one metric. Kung weight lang ang basis mo of success and failure then you're bound by the limitations of that metric.

Tama yung #1. Weigh ins should always be done first thing in the morning after you go to the washroom.

2 is also true and this is why just looking at weight and only weight is a poor way of tracking progress.

Get other metrics, kung nagbuild ka ng muscle then it should show in training.

Other things:

5-6x a week in the gym is odd for a novice. Be wary, if you're in the gym more than you're fixing your intake then your point of focus is off. Kung weight loss ang goal, majority of the time and effort and focus should be on creating a deficit through controlling intake. Even if you double or triple what you do sa gym it will not make weight loss faster. It's been studied, over and over again, malala ang diminishing returns ng calorie burn using exercise.

Read up on constrained energy expenditure model ni Herman Pontzer

 

[ambiencerain37]

@sonofthewest Kumusta kain mo OP? Are you in a calorie deficit?

 

[sonofthewest]

@ambiencerain37 Yeah mas lessen yung kinakain ko now compare before, before i used to eat 2 plates of rice now I only eat half of rice or 1 cup of rice.

 

[dawn16]

@sonofthewest You need to have better metrics than just weight.

For reference, yesterday morning I weighed in at 78.9kg, now, I'm at 77.4kg. Same clothes. Weight fluctuates like that.

Focus on getting stronger, eating on a calorie deficit, doing cardio.

 

[tanglewood]

@sonofthewest

1. If you are getting stronger in the gym, or improving your lifts in any way, you are developing your muscles.
2. If you are in a calorie deficit, you will burn fat. No way around that, your body can't magically produce energy without burning something.
3. Losing 2kg per month is already good progress. Going too extreme on weight loss is not sustainable in the long run. Just be consistent and you will see changes.
4. 5 to 6 days of intense training is too much. Your body needs time to recover to regenerate and grow the muscles that you break down during your workouts.

 

[sonofthewest]

@tanglewood

1. Yeah I could see nmn na nag iimprove yung lifting ko or weights kasi last week nag add na kmi ng weights then this week we add another set we made it into 4 sets na.
2. This is notes.
3. I see thats what my coach saidnas well
4. Sorry sa confusion pero sa lahat ng days na yan indi lahat weights lng yan we do functional sorry di ko nasabu sa post. Actually 1 day per week lng kmi nag weweights.

 

[hotep]

@sonofthewest you'll lose more weight going on a calorie deficit diet than working intense sessions 5 to 6 times every week in the gym.

since wala ka naman target weight and i think your goal is just to look better and move better, you should really consider going to a dietician and let them assist you on your calorie deficit to lose weight and body fat percentage.

 

[sonofthewest]

@hotep Sorry again sa confusion pero i dont think na intense nmn siya pero sa 1 weeks kasi 4x kmi siyan nag fufunctional then 1 day weights

 

[pawlie]

@sonofthewest In my first 2 months, wala nabawas sa weight ko ni isang kilo but madami nabawas sa body fat and nag gain ako ng muscle mass. Mej nag diet ako pero I wasn't very strict w myself and I just usually did cardio exercises. Baka mas maganda na magpa in body assessment ka.

 

[sonofthewest]

@pawlie Yeahh okay lng nmn di ko nmn inistress self ko na to be able to achieve things faster para sa body ko ma frfrustrate lng body ko sa ganyang mindset

 

[mattbrown1022]

@sonofthewest Sorry you go to the gym 5-6 days a week? Or you've only been 5-6 days total since you started?

 

[sonofthewest]

@mattbrown1022 Sorry po sa confusion yes po 5-6 days a week po, and idk if intense siya pero parang di nmn di ko lang na sabi sa post ko na in that 5-6 days a week 4 days din ako diyan nag fufunctional and 1 day lng yung weights ko which is friday or saturday depends sa schedule if availability ko. Sorry po ulit sa confusion

 

[iambenn]

@sonofthewest Yes marami factor ang weight loss. Make sure na dialed in yung other aspects not just training eg sleep, diet, stress, etc

That way madali i-narrow down kung ano need mo tweak

 

[sonofthewest]

@iambenn Ask lng regardless sa sleep okay lng ba kahit anong oras ka matulog basta ma complete mo lng ang 5-6 or maxed 8 hrs of sleep ka?

 

[iambenn]

@sonofthewest 5-7 hrs ideally. And nope, night sleep is different from day time sleep.

 

[sonofthewest]

@iambenn I should fix my sleeping hours then i usually sleep pag may pasok 12 am tas gigising mga 6 or 7 am if wala nmng pasok 3 am nko nakakatulog then gigising tanghali na cant help it indi ako maka tulog

 

[lewisr]

@sonofthewest Here’s my take.. I used to weigh 90kg when I turned 22. If not for the nutitionist/dietician friend, I will never lose weight effectively and consistently. (Baka 200kgs na ako ngayon) 1 year later I went down to 75kg.. 2 years later, I went down to 65. The solution? Caloric deficit and brisk walk for 10 mins 3x weekly.
I maintained my weight for the past 20 years. The biggest gain I’ve ever had was only 4kg. but I manage to shed that weight and back to my desired weight of 65kg.

I wanted to lift weights from the beginning but my friend said.. nope you will just suffer. Lose those fats first, give yourself six months once you cut your body fat down then you can lift weights.

Now caloric deficit does not only focus on less rice. It should be less in everything. Meaning? Salt, sugar, oil.

We Filipinos are eating food too much. I mean too much soy sauce, salt, oil, and sugar in our food. We always wonder why we never lose weight despite eating less. But the culprit are these condiments. We even eat less veggies. Well I eat veggies ever since coz I cone from a poor family.

Also we set expectations in a short period of time. It has to be long term. Bring pinoys we love to see results in just a short span of time.

I avoid sweets on weeksdays. Esp 3 in 1 coffees. Man pinoy sweets are just too much. All kinds of sweets. That’s the number reason why we gain weight.

The last thing I want to share is.. no matter what kind of diet alteration or exercise routine you have if you do not have the “discipline” you will always fail.

Like I said, I’ve been 65kg for the past 20 years now. Im not sure how many here can say the same. It takes lots of discipline. A lot of us after losing weight they go back to gaining weight because of this and that. Sigh..