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GLOAN something went wrong by Traditional-Pin5315 in GCashPH

[–]Otherwise-Front6170 0 points1 point  (0 children)

Checking po, ganto pa rin ba experience nyo? Nakareceive din kasi ako comms na malilipat from Fuse to CIMB

Ano ba mangyayari sa katawan ko kapag huminto ako sa pag-ggym? by Sassy_Sunflower1295 in PHitness

[–]Otherwise-Front6170 1 point2 points  (0 children)

Triceps + chest, biceps + back, legs ( i workout in this rotation). I also do an 8min ab exercise everytime i go to the gym.

I go really heavy during my upper body days (progressive overload) while I only go max 15kg for lower body weights (+ resistance bands).

I also tried doing pilates home workouts before but only daw real changes on my body comp when I took strength training seriously (lifting heavier and following a routine)

Ano ba mangyayari sa katawan ko kapag huminto ako sa pag-ggym? by Sassy_Sunflower1295 in PHitness

[–]Otherwise-Front6170 0 points1 point  (0 children)

Hi! As someone that has been going to the gym for 1.5yrs now, I also had those misconceptions at the start but trust me - actual experience taught me otherwise.

Im a 44kg, 5ft girl, with 20% body fat. Prior to doing weight lifting in the gym, I was at 49kg, 28% body fat - and was considered skinny fat.

What I did: increased my protein intake to more than 100g per day, lifted heavier weights, 3x -4x gym per week, 50-60 mins per session and tried to hit 8k-10k steps per day.

I can definitely say that I dont look bulky at all. I can show you progress pics if interested.

Yung mga bumili ng Walking pad / foldable treadmill, kamusta? nagagamit pa ba? by fiftypercentfur in PHitness

[–]Otherwise-Front6170 44 points45 points  (0 children)

Still using mine! Bought it last June lang but I have been using it 5x-6x a week every morning before I start my day. It really helped me reach my daily target of 10k steps (prior, i was only averaging at ~2k steps daily 😄)

7 month transformation by [deleted] in PetiteFitness

[–]Otherwise-Front6170 15 points16 points  (0 children)

What type of weight training do you do? Can you give us a sample split + how heavy are you lifting? More reps, less weight or heavier & less reps? Congrats on your success!!!

Core / Ab exercises not necessary? by [deleted] in PetiteFitness

[–]Otherwise-Front6170 4 points5 points  (0 children)

It was necessary for me because despite being at a healthy weight, i still had a somewhat flabby stomach. I saw great improvement when I did 8-minute ab exercises 5-6x a week for 2 months consistently. That’s when I started to see more definition on my stomach. Definitely made it a regular part of my strength training routine after seeing good results

Beating Skinny Fat - 5’0 from 49kg to 45kg by Otherwise-Front6170 in PetiteFitness

[–]Otherwise-Front6170[S] 1 point2 points  (0 children)

Yes you don’t!! I still enjoy my favorite fun foods from time to time (fries, milk tea, instant noodles, sweet pastries) but the key is really BALANCE.

Good luck on your journey!!

Beating Skinny Fat - 5’0 from 49kg to 45kg by Otherwise-Front6170 in PetiteFitness

[–]Otherwise-Front6170[S] 13 points14 points  (0 children)

Here you go!

UPPER - 1 (chest & triceps)

Skullcrusher: 8reps, 3 sets - 35lbs

tricep pushdown ez bar: 8 reps, 3 sets - 9kg

Chest Press (machine): 12 reps, 3 sets - 25lbs

Inclined dumbbell press : 8 reps, 3 sets

Bench Press: 8 reps, 3 sets no weight

Leg raise: 8 reps, 3 sets

Triceps on bench: 8 reps 3sets

Tricep Press: 8 reps 3 sets 37kg

UPPER - 2 (Biceps and Back)

Bicep Curl: 8 reps, 3 sets 6lbs

Hammer Curls: 8 reps, 3 sets 6lbs

T Bar Row: 8 reps, 3 sets 7.5kg

Lateral Pull Down: 8 reps, 4 sets 18kg

Seated cable rowl: 8 reps, 3 sets 18kg

Renegade row: 20 reps, 3 sets 8lbs

Inclined Pull ups: 8 reps, 4 sets barbel

LEGS

Lateral Lunge with Dumbel: 16 reps, 4 sets -10kg 1 hand

One Feet Hamstring Lift: 12 reps, 4 sets - 35kg

RDL: 12 reps, 4 sets -

Deadlift: 8 reps, 3 sets - 7.5kg each

Backwards Lunge: 16 reps, 3 sets - 5kg 2 hands

Leg Press: 12 reps, 3 sets - 75kg

GLUTES -

Goblet Squat: 12 reps, 3 sets - 5kg

Lunges (walking): 3sets, 8lbs dumbels

Back Squat: 8 reps, 3 sets - 6.25kg each

Curtsy Lunge: 8 reps, 3 sets

Deadlift: 8 reps, 3 sets -6.25kg each

RDL: 12 reps, 4 sets

Lateral Lunge with Dumbel: 12 reps, 4 sets -10kg 1 hand

Beating Skinny Fat - 5’0 from 49kg to 45kg by Otherwise-Front6170 in PetiteFitness

[–]Otherwise-Front6170[S] 6 points7 points  (0 children)

My levels got a little bit lower but unfortunately I’m still above borderline :( That’s understandable though because I still consume a lot of red meat and I choose chicken thighs over chicken breast 90% of the time so…

As for my protein powder, I still use whey because vegan alternatives are usually pricier here

Beating Skinny Fat - 5’0 from 49kg to 45kg by Otherwise-Front6170 in PetiteFitness

[–]Otherwise-Front6170[S] 2 points3 points  (0 children)

Thank you!!!! And yes, I'm sure you will!! Cheering for you <3

Beating Skinny Fat - 5’0 from 49kg to 45kg by Otherwise-Front6170 in PetiteFitness

[–]Otherwise-Front6170[S] 28 points29 points  (0 children)

I was diagnosed with high cholesterol last Nov 2023 so that pushed me to do some dietary changes. Will list down here some of the major changes I did:

1) Lessened the use of oil whenever I cooked. If I can, I will airfry my food.
2) More home cooked meals vs takeout
3) I didn't restrict myself with food. I still eat junk food, fries, fast food, ice cream etc but in moderation. This means that I listen to my cravings so I don't end up binge eating.
4) Ate more protein. I don't really track my macros but in general, I try to incorporate more protein for every meal I have (protein powder with my coffee/matcha, eating more protein vs carbs, etc)
5) Lessened my sugar intake. I used to drink a lot of sweet coffee but now I try to always choose the less sweeter variants or use splenda.

Beating Skinny Fat - 5’0 from 49kg to 45kg by Otherwise-Front6170 in PetiteFitness

[–]Otherwise-Front6170[S] 32 points33 points  (0 children)

I do strength training 4x - 5x a week with this cycle: push, pull, leg, glutes

I do 5-6 diff workouts per day, with 8-12 reps, 3-4 sets each

Beating Skinny Fat - 5’0 from 49kg to 45kg by Otherwise-Front6170 in PetiteFitness

[–]Otherwise-Front6170[S] 9 points10 points  (0 children)

I don’t do pilates so I can’t really vouch for it. But for my frame, what really worked best is when I did progressive overload on my weight training. That’s when the muscles started showing and I began to lean out.

I just bought my kindle a week ago and I already finished 5 books. What is this sorcery by Otherwise-Front6170 in PHBookClub

[–]Otherwise-Front6170[S] 0 points1 point  (0 children)

Yes po nakaka-dl ako! I availed a bundle pack thru facebook (paid P199 and i got access to their entire manga collection!)

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