Bolt fitness tips

Hindi gaanong importante kung anong pagkain ang kinakain mo pagdating sa fat loss. Ang pinaka-importante talaga is nasa calorie deficit ka. Ibig sabihin, mas mababa ang calories na kinakain mo kaysa sa calories na ginagamit ng katawan mo araw-araw.

For example, kung ang maintenance calories mo ay 2,500 calories per day at kumain ka lang ng 2,000 calories, may 500-calorie deficit ka. Kahit pa may burger, pizza, o milk tea sa diet mo, posible ka pa ring mag-lose ng weight basta pasok ka sa calorie deficit.

Pero dito papasok yung quality ng pagkain.

Halimbawa, pareho kayong nasa 2,000 calories:

Person A

* Fried chicken
* Softdrinks
* Chips
* Fast food halos buong araw

Person B

* Chicken breast
* Fish
* Eggs
* Rice
* Gulay
* Fruits

Pareho silang pwedeng pumayat dahil pareho silang nasa calorie deficit. Pero si Person B mas likely na:
1. Mas busog buong araw
2. Mas maraming energy
3. Mas madaling mag-recover sa workouts
4. Mas kaunting cravings
5. Mas ma-preserve ang muscle habang nagbabawas ng taba

Kaya ang goal natin hindi lang basta pumayat. Ang goal natin is mawalan ng taba habang pinoprotektahan ang muscle mass para mas maganda ang itsura ng katawan after the cut.

Kaya kung gusto mo ng pinakamagandang progress, focus ka sa:

1. Lean protein (chicken, fish, eggs, lean beef)
2. Rice, potatoes, oats para sa energy
3. Gulay at prutas para sa vitamins at fiber
4. Sapat na tubig
5. Consistent calorie deficit

Think of it this way, pwede kang pumayat habang kumakain ng kahit anong pagkain, pero mas magiging madali, mas healthy, at mas maganda ang resulta kung mas maayos ang food choices mo.🔥

There are different cases, where someone could have amazing chest and back insertions/genetics. but bad arms, its very different from person to person.

To all the people who do weighted pull ups I'd suggest them to not work on biceps they will grow to the maximum, focus on strength, this is what is more fun💪

Carbs before workout
Protein after workout.
Fruits before and after.
Water and electrolytes all day.
Caffeine when you're lazy.

Different goals = Different paths

Everyone trains for different reasons
some for strength, others for speed, some to compete, some to have a good physique and some just to feel better. Your journey doesn't have to look like anyone else's. Stay focused on your goal, Follow your path.

Myth: Mas matagal ang workout, mas effective.X

Truth: 30-60 minutes of focused training is already powerful.
Quality→duration.✓

Ano pang fitness myths ang narinig mo?

Myth: You need supplements to get fit.X

Truth: Supplements are optional. Consistency sa workout + proper diet = main factor.✓

Ano pang fitness myths ang narinig mo?

Myth: Pwede ka pumili kung saang parte ang unang matunaw sa iyong taba, e.g: sit-ups para sa belly. X

Truth: Hindi kayang pumili ng part ng katawan kung saan unang papayat.Fat loss happens overall,hindi sa specific body part. ✓

Ano pang mga fitness myths ang narinig mo?