pls help ur girl out I just need ur tips and maybe a little push and accountability haha xD

C

chemtrooper

New member
Hi! for context, I'm (almost) 20F, 47kgs, around 4'7/143 cm tall.

My goal is to get a toned body, just the right amount.

I'm kinda active because I am part of the swimming team in school although beginner (just started last year). Our trainings are during M/F (1-2hr, dry land) and W (2hr water training). This is the reason why I'm hesitant to enroll sa gym nearby lalo na baka weekends lang ako available.

Although hindi consistent yung ibang trainings ko due to busy schedule sa school but I used to jog/run before nung hindi pa busy pero I stay active naman by walking daily (usually around 8-10k+ steps)

I am in calorie deficit (less rice) kasi I have bloating problems. I don't have much problem with my body besides my belly fat lol pero I really want to get toned lalo yung arms and legs huhu.

We have this basic 30kgs weights from Shopee but I'm having problems sa paggamit kasi nai-intimidate ako and tinatamad ako kapag mag-isa lol. I guess one factor din yung kulang ako sa tulog due to busy schedule kaya foggy brain.

Now, I want to invest kahit papano to achieve that toned body na goal ko. Already started by trying to eat foods na high in protein as long as on a budget. Don't have a problem eating fruits and vegetables din.

I'm thinking of buying a protein powder kasi kapag ganon for sure lalo akong sisipagin kasi mahal lol.

So please I'll appreciate any feedbacks or comments, suggestions, constructive criticisms, and tips to get this goal haha I'm kinda unmotivated these days kasi :( But I'll surely work on it huhu thank you!

Edited: Yung hindi po sana ako mabibigla at overwhelm :( I'm stress na kasi with this hahaha at I know it can affect my wellbeing kaya I'm trying to take one step at a time huhu.
 
@chemtrooper Matitipid mo naman siguro un protein powder since around 1300-1400 calories ang need mo to maintain weight. Siguro once a day max lang nun pwede na, or kahit every other day after ng workout.

Pwede ka dun sa sinasabi mong weights na 30kg, hanap ka lang ng weight and exercise routine mo tapos aim mo na maka 8 reps per exercise pag medyo nasanay ka na pwede 10 reps and then 12 reps before mag move on sa next weight.

Typically ung weights or exercise dapat hindi mo dapat tinotodo pag starting ka pa lang kasi baka mainjure ka... Aim mo lang siguro mga 60-75% ng lakas mo
 
@sonkissedpeach already read some articles on google but ask ko lang po ulit if possible po bang mag-cal deficit if nag strength training? like idk baka po kasi mahina energy non? tho nababawi naman sa foods right? gusto ko kasi ng mej toned stomach and nahihirapan ako sa part na yon since may bloating issues ako huhu sorry daming repeated questions HAHDJFK just making sure na I'll hear it from real people lool

anyway super thank u for this 💖💖 appreciated!
 
@chemtrooper Oo pwede. Mas ok imaintain ung strength training if nagcucut/deficit ka para mamaintain ung toned na shape. May temporary solution if ayaw mo ma bloated. Iwasan mo lang mga matatamis at maaalat na food a few days before kung may event ka or what. Nakakaretain kasi ng water sa katawan pag mataas ka currently sa sugar/salt.
 
@chemtrooper You can start with exercises using your body as weight (body weight exercises) instead of buying from Shopee or Laz. You may consult YT university hehe for the exercises.

You may also use bands (stretchable thingies with different characteristics) as your next progression. Better sya than buying the fixed weights coz the weights are more expensive. Eventually you may outgrow that specific weight sayang lang ang pera.

Kapag may budget na sa future, pwede ka na magprogress joining sa mga gym and attend group classes such as Pilates.

Pinaka important siempre is the motivation which you said you will work on. Protein powders and watching exercise videos will mean nothing if there is no actual action from you. Slowly include the exercises as part of your lifestyle kinda like brushing your teeth and taking a bath as essential routines. Minsan nakakatamad talaga mag exercise but once it becomes part of who you are minsan parang robot ka na lang din magtuloy sa pag exercise kahit kulang na kulang sa motivation. Automatic mode kumbaga.
 
@chemtrooper I would suggest to take a body comp test and the like before deciding on your training. Before i took mine years back I didn't even know na I was burning almost 2000 calories by just sitting down, kaya I always wondered why even if I work out parang kulang, yun pala sa intake ko yung mali. Also, if you're eating high protein meals na, I don't think adding more protein powder will help since your body can only process a specific amount of protein at a time, and if you have a goal in mind—there will be a specific number of protein you would need to hit. ( pero honestly no pressure dito lol.)

So start there, and decide what kind of workout you'd want. Bloat kasi more or less gas so you might find na some intense workout may relive that gassy part of your system, etc.

baby steps lang. just remember you're working out for yourself and no one else, kaya enjoy the process, sa start lang naman siya tedious.
 
@chemtrooper Hello! You can take body comp test in any medical centers naman and good quality gym. For example, before you can get to work out in like for example Anytime Fitness or Surge, they have these body comp machines that can get the necessary gist of what you need.

If you want a full one, then mga sports/rehab center is your best bet.
 
@chemtrooper Weightlifting with progressive overload talaga. Don’t feel overwhelmed and start small. Also recommend checking out r/PetiteFitness!
 
@rkj yeaah, whenever na nakakakita ako sa feed nung mga matagal ng nagg-gym i just scroll past it na lang kasi baka ma-pressure lang ako tho I don't compare myself naman to them since ik I'm new to this. anyway will do, thanks!!
 
@chemtrooper i know the results are highly individual, but for me, using tech paddles "toned" my arms. kita pa din yung loose skin aka bat wings pero may cuts kahit papano, haha. of course i'm also on a calorie deficit.
 
@dawn16 do u swim daily?? but yes haha i saw na mej hindi na loose yung arms ko unlike before. I'm pretty sure if consistent ang trainings ko mas okay haha but thank youu!
 
@dawn16 yess, gusto ko talaga ng broad shoulders lalo yung sa mga batak na swimmers haha.

btw i just noticed the freedive sa name mo huhu will be enrolling soon! hehe
 
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