Quote (kalpot)
aw pag sit-ups lang pirmi fer.. bilbil ra man kaha imu probs??
3 sets nga tag 30 reps.. pahuway kadiot after 1 set..
hilis lagi na imung bilbil basta taga adlawn lang nimu
bisag mo buhat pka ug 200 reps na sit ups pirme kada adlaw..
dli na mkawala sa bilbil..
that is one of the myths na gi tu-ohan sa mga tao.. and that is BUSTED 
akoa ra isulti ana... na 6 pack ko.. 3 sets of 25 reps rapud.. once a week.. ang good cardio as well as heavy weight training..
tapos balikon napud.. mga bayi.. ayaw kahadlok,..
DLI lageh gyud modako inyo lawas kaysa laki..
mo exercise rmo para mo pas pas inyo metabolic rate..
sa hormones nlang daan.. testosterone production <-- muscle building hormone.
kusog na sa bayi?? dli oi.. laki na..
so.. go heavy if you can... its not how many reps.. and its not just how heavy you lift..
its how determined you go to reach your goal...
then again.. hehehe
pagtsur mo ana pahilis bilbil ab exercise oi.. hehehe
kung baga gihapon imo body fat percentage.. syempre.. naa gyud na bilbil..
drop your body fat percentage to around 15% there should be a visible abs there..
12% and below.. then congratulations.. 
pwede nka mka compete hehehe
my lowest body fat precentage was around 7-8% body fat..
so if nahan ka mo reach ana.. then go...
proper nutrition.. (eat 5-6 meals a day, proper carb, protein and fat ratio..)
*always have a cheat day in a week.. we can't live like that forever you know.. enjoy life.. congratulate yourself for doing the nutrition program straight in 1 week.
*I reached up to 8 meals a day.. just for the heck of increasing my metabolic rate.
Cardio training. (nothing is better than a 30 min walk or jog, at least 2-3x a week.. it won't hurt)
*Do not overdo it.. doing it everyday.. will cause your body to adapt.. and you'll need to intensify your cardio as well as increase the duration.
Weight training. (go heavy every after set.. get someone to get your nerves to reach more than your limit.. build more muscle it helps a lot in the long term)
*more muscle means your metabolic rate increases, you'll burn alot every after day espcially during rest.
all 3
*nutrition
*cardio
*weight training
gives you a FAT BURNING FURNACE!!!
get ripped baby! heheh
minimize cardio if you are planning to gain.. just enough to burn up some fat making sure you are gaining muscle.
pangutana lang lgeh mo ug naay angay pangutan-on.. kay sa tinud-anay lang..
daghan kaayo sayop nabuhat na sa mga tao..
and ang uban sak2..
"so go ahead..
talk.. i'll listen..
ask.. and i'll answer.. "
"There are no limits just boundaries to break."
