Very bad for a first timer.

Tonight i did something that i have never done in my life. i felt so nervous while doing it. mixed feeling of fear, anxiety, uneasiness. i was very uncomfortable. imagine doing something you don't do on a regular basis. like rock climbing in the himalayas or go skinny dipping @ d red sea. i went nuts.

i will not go into much details but the ending? so sad..i did very bad; lousy performance..for a first timer.

guess i will not be allowed to do it anymore.

sad.

GYM 101 Series 4 - What to eat

What should I be eating? - A proper diet

You can do all the weight training in the world and it won’t make a difference if you disregard your diet. Weight training can indeed strengthen bones, however only if there is enough calcium in the diet. Proper nutrition doesn’t have to be hard or not being able to eat your favourite foods, it’s all about moderation. Vitamins are not necessary provided you follow proper nutrition guidelines.

Essential Nutrients

Protein
Protein is the main ingredient that muscles need for growth. As muscles fibers break down during an intense workout session, the body uses protein to rebuild the muscle fibers. To be able to sustain muscle growth and repair, ideally, you should consume protein five to six times per day, every two to three hours. Sources of protein include chicken, fish, turkey, lean red mean and eggs.

Carbohydrates
Carbohydrates (carbs) is the main energy source that the body uses for muscle building activity, if the body is not fed enough carbs, the muscles will source proteins from other parts of the body, which is converted into glucose and used as energy. This will impede muscle growth. So it is very important to have an adequate supply of carbs in the system before an intense workout. Sources of carbohydrates include grains, bread, pasta, potatoes, rice, green vegetables and fruits.

Fat
Fat is another source of energy. Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily aerobic activities, keeps the skin healthy, lubricates joints and encourages the absorptions of certain vitamins. The body cannot produce fat on its own; it must be consumed through dietary intake. Therefore you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The idea is moderation, not elimination of fats all together. Unsaturated fats, especially monounsaturated fats, are considered the "healthier" ones. Sources of unsaturated fats include nuts, seeds, vegetable oils and soft margarine.

It is important to have a balanced intake of the three body building food groups

Body Building Foods
Carbohydrates	50%
Protein	30%
Fat	20%

Examples of balanced diets

Plan 1

Breakfast

• Two to four scrambled eggs
• Two to three slices of toast, buttered
• One to Two glasses of orange juice

Morning Tea

• Tub of low fat yogurt
• Piece of fruit.

Lunch

• One to two turkey or roast beef sandwiches with salad
• Piece of fruit
• Rice with mixed vegetables and lean meat

Dinner

• Two to three pieces of chicken with rice
• One to Two baked potatoes
• Green Salad

Plan 2

Breakfast

• One to two bowls of cereal
• Two boiled eggs
• One to two lean sausages
• One banana

Morning Tea

• Tub of low fat yogurt
• Piece of fruit

Lunch

• Chicken Salad roll
• Caesar salad
• Two to three pieces of fruit

Dinner

• Large plate of pasta
• Mash potatoes
• Green salad.

Plan 3

Breakfast

• Large serving of pancakes
• low fat yogurt
• Tall glass of milk

Morning Tea

• Butter fruit scones with jam
• Piece of fruit.

Lunch

• Roast beef roll
• Caesar salad
• Two to three pieces of fruit

Dinner

• Two to three pieces of fish with mixed vegetables
• One to Two baked potatoes
• Green Salad

Gym 101 Series 3 - Exercises+Muscles Targeted

Below are sample exercises you can do with your split workout routines.

Muscles Targeted	Exercises
Chest	flat chest press, dips, barbell bench press, dumbbell bench press, cable cross over
Triceps	press downs, tricep pushdown
Back	back extension, barbell upright row, seated cable row, chin ups, dumbbell rows
Biceps	preacher curls, standing dumbbell curls, barbell curls,
Shoulders	dumbbell shoulder press, lateral raises seated barbell or dumbbell press
Abdominals	situps, leg raise, side crunches, twist crunches, cable crunches
Legs (inc. calves)	barbell squats, leg press, lunge

Sample workout routines

Repetition for each workout routines is 8 reps unless otherwise stated.

Monday
Chest and Triceps

• 3-4 sets: bench press
• 3-4 sets: incline press
• 3-4 sets: chest flys
• 3 sets: dips

Tuesday
Back and Biceps

• 3-4 sets: alternate dumbbell curls
• 3-4 sets: standing cross bar curls
• 3-4 sets: preacher curls
• 3-4 sets: cable rows
• 3 sets: back hyper extension

Wednesday
Rest

Thursday
Shoulder and Abdominals

• 3-4 sets: Seated lateral raise
• 3-4 sets: lateral side raises
• 3-4 sets: forward dumbbell raises.
• 3-4 sets: abdominal crunches – 30-50 reps
• 3-4 sets: hanging knee lifts – 10-15 reps

Friday
Legs

• 1x10 squats low weight
• 2x8 squats heavier
• 3-4 sets: seated Calve raises
• 3-4 sets: Standing calve raises

Saturday
Rest

Sunday
Cardio

• 10-15 minutes, treadmill or bike

GYM 101 Series 2 - Workout Routines

Workout Routines - The Basics

[Lifted frm: Weight Training Guide 2004]

Workout routines are all about repetitions and sets. A rep or repetition is the number of time your repeat an exercise in eat set. A series of continuous repetition is called a set. For example if you were to do 3 sets of 10 biceps curls, you would pick up your dumbbell, curl the weight 10 times then stop (1-5 minutes) and rest, and then do another 10 curls, stop and again.

There will probably be a heated debate as to what is the ideal set in your workout routines. Studies have shown though that 3 sets are optimal. Beginner’s workout routines may have 1 set in the first week and gradually working up to 3 sets in about a month (4 weeks).

There are two types of workout routines, the whole body and the split. The whole body is when you work your entire body in the one go, whilst the split workout routines target different body parts on separate days. The split routine is the more popular of the two. TC

Gym-ing - Pinoy Style!

Primary Fitness Centers in the Philippines:

• Slimmers World International (SWI)

  

• Fitness First

  

• Gold's Gym

  

• Pinnacle Health Pointe Fitness & Spa

  

• Red Corner Fitness and Boxing Club

  

• Eclipse Fitness Center 24/7

  

Opinions - needed, please!

Hey guys! If you belong to any of the mentioned gyms, please say something about it for other people to have a feel on the gym, by posting your comments below. TC

GYM 101 Series 1 - Choosing a Gym

CHOOSING A GYM

[Lifted frm: Weight Training Guide 2004]

To the uninitiated, all gyms look similar. However, selecting a good gym is not as trivial as it looks. Many of the things you should be looking for are obvious, but there are also a number of subtle factors that many people can overlook, such as the quality of classes, the instructors and the overall atmosphere. This guide will help eliminate the possibility that you will spend money on an unused gym membership.

Location of the gym

This is important, you should choose a gym approximately no more than 15 minutes away from your point of origin (home or work). The reason is simple, you will have a better chance at maintaining your program if you have a gym that is easy to access.

Cost of a gym membership

Joining a gym can be costly so make sure you know what you are paying for. Your gym membership may include the sauna, aerobics, swimming pool and other facilities so if all you need are weights then see if you strike a deal for a restricted membership. The type of membership you choose will also determine the cost. Month-to-month memberships are usually more expensive. So if you are determine with your weight training program, you may want to join quarterly or half yearly gym memberships.

Before signing that gym membership always look for hidden fees. Do you have to pay extra for lockers or towels? Is there a cancellation fee? How much notice do you have to give when you decide to cancel your gym membership? Some gym requires notice in advance!

Hours of operation

Some gyms are opened early while some open late, some even offer 24/7 access. Find a gym that will suit you. Will you be training at 4am in the morning? Some people do! So make sure the gym you choose will have opening hours suited to you.

Population density

You should check out how crowded the facility is during the hours you want to train. Is it so crowded that you are required to wait 20 minutes for a particular machine? The best way to check this out is to actually go to the gym during hours you will go at.

Gym equipment

When you first visit the gym, observe the quality and conditions of gym equipments. Make sure the gym has equipment that you regularly use. Are dumbbells, barbells and bench all that you require? Or do you need the wide variety of machines that are available? Check plates for rust and that all machines are running smoothly. Look for a variety of cardio machines as well.

Staff

Good gyms should have qualified staff to help you answer questions about exercise equipments or exercise routines. When you first walk into the gym, observe how the staffs greet you. Are they friendly? Polite? Are they approachable? If you need to flag someone down to attract their attention then is the gym worth going to?

One of the most important aspects of looking for a gym is that you must feel comfortable. Is it an atmosphere that you would come back to? Remember, if you are unsure about anything, don’t be afraid to ask questions! Now that you have finish reading the “Choosing a gym” guide, go find yourself a gym!

How it all started...The Root of All Evil..haha!

(On the pic: [1] Ma'am Berns and I @ Davao International Airport last March, 2006/ Geez, my face is bulging!)

[2] Apple and I @ Pearl Farm last March, 2006/ Look at my tummy bulges, eww..haha)

Matapos ang isang nakakalungkot na karanasan sa pag-ibig, so to speak, in short ay break-up, I started working out last May 25, 2006 at Slimmers World International - Caloocan branch so that I would have something to focus myself on since the feeling was killing me that time and I had no one to turn to. I paid around P1,700/ month charged to my credit card (eeks, mahal!).

So roughly, it is my 9th month on the 25th of February.

For you guys who are beginners in the gym, I would say that the first 3-6months the worst stages - you don't see any progress, no muscle growth, etc. But I want you to know that these stages are very crucial since these are the "forming" years of your body. I made sure that I had a work-out regimen in those periods until such time that my body has adapted to it.

So far, the progress is amazing. I lost my love handles already although some fats around the tummy area are still visible. The pictures above were taken in Davao, last March, that was how I looked like before going to the gym.

This is me now.

Will post more pics soon...stay stuck. TC