Transformation! ( health is wealth ) Do you believe that?

[:::OrnjirA:::]

my routine

roadwork.  running 7km in an hour for my cardio.  really fun activity to bond with my golden retriever...followed by,

boxing.  another hour of mitt work, shadow boxing...as my aerobic exercise, for toning the upper body, burn those excess fat  

surefire 800+ calories burned per session.  an ipod with sennheiser earphones, playing your fave workout music really helps to keep you all pumped up..


thrice a week.

[blubinginone]

That’s awesome an advice! I also like to be trimmed and lean but how could you encourage me more, Steven, if you ain’t gonna show how fit and good looking your muscles and abs are.  Illustrative marketing is still by far one of the most effective means of promotion.   

Congratulations, by the way.  (Ang galing mo talaga nung Saturday).  I was there watchin’.  (Idol na kita, pwede?)

 . Thanks for the support. Anyway my body isn't like that 3 months ago. Its really better than what you saw last

Saturday and the reason for that is having two jobs. But not anymore. I'm going back to the gym again. I've been

craving to go back and do my program again.

Anyway, did you enjoy last Saturday. Why you didn't greet me? I can probably give you a big hug. I was really happy

during that time. Thanks again.

Keep the Faith!

I did enjoy watching you! I was happy too for you and for the team actually.  My friends didn't allow me to go near you (at baka sobra daw akong bumigay at kahiya-hiya raw...he..he...he)   

And now, I so much regret that because of that big hug.  I could have asked for a fan kiss too. 

Congrats again and to Master J too! (konting sipsip kasi magbibirthday si Master, right?)

[blubinginone]

my routine

roadwork.  running 7km in an hour for my cardio.  really fun activity to bond with my golden retriever...followed by,

boxing.  another hour of mitt work, shadow boxing...as my aerobic exercise, for toning the upper body, burn those excess fat  

surefire 800+ calories burned per session.  an ipod with sennheiser earphones, playing your fave workout music really helps to keep you all pumped up..


thrice a week.

I think this is cool, just thrice a week.

But then how far is 7 kms.?  I am not that good in measuring distances (sizes, yes!).  Let say from Century Park Hotel in Ratchaprarop Road, should I jog pass the Central World Plaza or less distance? 

And, what about the shadow boxing?  Unfortunately, I am also lame in punching (touching, yes!).  Should I punch as hard as I can or just mellow punching?   

Thanks, keyser, for your swift feedback.

[:::OrnjirA:::]

my routine

roadwork.  running 7km in an hour for my cardio.  really fun activity to bond with my golden retriever...followed by,

boxing.  another hour of mitt work, shadow boxing...as my aerobic exercise, for toning the upper body, burn those excess fat  

surefire 800+ calories burned per session.  an ipod with sennheiser earphones, playing your fave workout music really helps to keep you all pumped up..


thrice a week.

I think this is cool, just thrice a week.

But then how far is 7 kms.?  I am not that good in measuring distances (sizes, yes!).  Let say from Century Park Hotel in Ratchaprarop Road, should I jog pass the Central World Plaza or less distance? 

And, what about the shadow boxing?  Unfortunately, I am also lame in punching (touching, yes!).  Should I punch as hard as I can or just mellow punching?   

Thanks, keyser, for your swift feedback.

Century Park-Central World is around 5 kms., just to give you an idea..

shadow-boxing.  after you have learned the basics - balance, bob-&-weave, jabs, hooks, crosses, uppercuts, lateral movement, etc., it's best to apply all those against an imaginary opponent ... a safe way to try out your best imitation of Marquez's left jab-right straight-left hook to the body-left hook to the chin combo, without getting hit in return... you get to practice to put punches together, learn to maintain balance ... it's best to shadow box in front of a mirror, you can clearly see how you throw punches, are they textbook, or needs improvement?

..have you tried Tae-Bo?  it's similar to that...  you don't need to throw hard punches.  you're not training for a fight, are you?  the repeated extension, flexing of the arms, the continous upper body swings takes a lot of energy - it burns calories.  the thing is to relax, enjoy the action, the testosterone surge... stay lean

[blubinginone]

This really sounds great....

I just don't like the word....A, never mind.....

Thanks, keyser.  I "might" start doing them and combine them with body crunches as Idol Steven suggested.

Cheers!

[:::OrnjirA:::]

cheers matey!

[Reign Butterfly]

FROM STEVEN:

How much do you weigh? 43kgs

How tall are you? 5'1

What's you target? Shape up, weight loss or  building muscles? flat abs( dati flat na kaso ngayon may taba ulit) and strengthening arms (hindi na muscle eh, taba na at mahina kc ang braso ko that's is why pilates is best according from my trainor in Phil. for strengthening talaga

We can't stop injury but we can avoid it.

I experienced a lot of injuries and i don't want other people to experience them.

Cherie do you have a dumbbell at home? yes, in residence gym

Do you have any machines or things for exercise at home? yes, i have a home gym in Phil but here in our residence now, there are lots of work out machine

Please answer my question first before i can give you some tips. can you figure it out now.

thanks...

[Steve St. John]

my routine

roadwork.  running 7km in an hour for my cardio.  really fun activity to bond with my golden retriever...followed by,

boxing.  another hour of mitt work, shadow boxing...as my aerobic exercise, for toning the upper body, burn those excess fat  

surefire 800+ calories burned per session.  an ipod with sennheiser earphones, playing your fave workout music really helps to keep you all pumped up..


thrice a week.

This exercise is awesome. So, how long have you been doing this Sussy?

Well, the gear is fabulous. running 7km trice a week is absolutely great.

Keep it up. Because i know that know what mean.

Thanks for sharing.

Anyway, if you have some target to your body and you aren't sure what instrument your gonna use, all you have to

do, is send it here. And i'll do my best to solve or perhaps give you some tips.

Keep the Faith Girl!! I like that dog.[/b]

[blubinginone]

I still prefer the tips be given and presented in person, Idol Steven. 

[Steve St. John]

Cherrie the Butterfly Lady,

Weight:    43kgs

Height:     5'1"

Main Target:  flat abs( dati flat na kaso ngayon may taba ulit) and strengthening arms (hindi na muscle eh, taba na at mahina kc ang braso ko that's is why pilates is best according from my trainor in Phil. for strengthening talaga.

Dumbbells:  yes, in residence gym

Machines:  yes, i have a home gym in Phil but here in our residence now, there are lots of work out  machine.

Cherrie,

I think your trainor was right. But pilates here in Thailand is not that cheap. And activity centers

for that are probably very far. Its a good exercise. Base on your height and weight, you are probably sexy.

All you need to do is to maintain it. Straight and strong arms are not that difficult to achieve.

So, here are my tips for you. I'm gonna help you burn your fats especially in your tricep, shoulder and bicep.

Don't worry you can do this at home. To maintain your figure, all you have to do is jogging, walking or perhaps

cycling. Try to check the sit-ups sample on page 1. You use that and it's very effective.

1. You have to stretch your arms. 3 to 5 minutes. Before or after Cardio.

2. Make sure that your mind and your body is ready.

Bench Dips

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: BodyOnly


Seated Triceps Press

Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell


Zottman Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell


Seated Dumbbell Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell


Dumbbells weight: 2 to 4 kgs. 6 to 8 reps. 3 sets each. 3 months only

Suggestion 1. Do a slower isolation.

Suggestion 2. Make sure that your gonna stretch your arms everytime finish your set.

Suggestion 3. Always be positive.

note: You are not building some muscles. You are just burning fats. This is your 3 months program.

Keep the Faith BUtterfly! 








 

[Steve St. John]

I still prefer the tips be given and presented in person, Idol Steven. 

I would love too BluBingOne. Where do you wanna meet? What do you want me to wear?

I'm doing my workout in Minburi. And its very cheap. There are lots of filipino teachers who went there

as well. I also gave them some tips and programs. So when are you gonna see me? Let's say, i'm going to

invite to our championship party this coming Saturday. Is that okay with you BluBingOne? 

Thanks Again.

Keep the Faith!

[Steve St. John]

"10 reasons why Women should do resistance training"

1. You Will Lose Body Fat

Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.

As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

2. You Will Gain Strength Without Bulk

Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

3. You Decrease Your Risk Of Osteoporosis

Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

4. You Will Improve Your Athletic Performance

Over and over research concludes that strength training improves athletic ability in all but the very elite athletes. Golfers can significantly increase their driving power.

Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

5. You Will Be Physically Stronger

Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. 

6. You Will Reduce Your Risk Of Injury, Back Pain & Arthritis

A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

7. You Will Reduce Your Risk Of Heart Disease

According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure.

8. You Will Reduce Your Risk of Diabetes  

In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

9. It Is Never Too Late To Benefit

Women in their 70's and 80's have built up significant strength through weight training and studies show that strength improvements are possible at any age.

10. You Will Improve Your Attitude And Fight Depression

A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.


Always remember that everything is possible if you want too.

Keep the Faith!

[Steve St. John]

Captain D,

Here are your food diet and your 2 weeks program.

1. Less carbs more protein.

2. Don't sit down after you finished your meal.

3. Less calories. Don't drink too much soda.

4. Drink plenty of water.

Program 1: Stretching

Always remember to stretch all your body parts before running.

Program2: Endurance and fat burning

Do your running at-least 20 to 40 mins.

Program3: Stretching

Stretch your body again

Program 4: Abs firming

1.  Crunch - Hands Overhead ( 3 sets - 10 reps )

2.  Bent-Knee Hip Raise ( 3 sets - 10 reps )

3.  Dumbbell Side Bend left and right ( 3 sets - 10 reps LR )

4.  Toe Touchers ( 3 sets - 10 reps )

Program 5: Cool down

stretching or walking.

number 1 and 2 pics.

[Steve St. John]

Captain D,

Abs Firming number 3 and 4 pics.

[Darfur]

Captain D,

Here are your food diet and your 2 weeks program.

1. Less carbs more protein.

2. Don't sit down after you finished your meal.

3. Less calories. Don't drink too much soda.

4. Drink plenty of water.

Program 1: Stretching

Always remember to stretch all your body parts before running.

Program2: Endurance and fat burning

Do your running at-least 20 to 40 mins.

Program3: Stretching

Stretch your body again

Program 4: Abs firming

1.  Crunch - Hands Overhead ( 3 sets - 10 reps )

2.  Bent-Knee Hip Raise ( 3 sets - 10 reps )

3.  Dumbbell Side Bend left and right ( 3 sets - 10 reps LR )

4.  Toe Touchers ( 3 sets - 10 reps )

Program 5: Cool down

stretching or walking.

number 1 and 2 pics.

thanks for this man. i'm gonna do it with passion and fashion.hihihi target pag nagkita tau s june 15 s embassy kailangan maliit n tyan ko

[Steve St. John]

Name: Maddi
Email: eatingpeachez@yahoo.com

Weight before: 250
Weight after: 143

Chest before: 54
Chest after: 39

Waist before: 55
Waist after: 27

Hips before: 54
Hips after: 35

Thigh before: 30
Thigh after: 22

Why You Got Started?

I was suffering from severe emotional and physical distress. I was a wreck in every way, shape, and form. Basically, I was dying a very slow and painful death from the inside out.

How You Did It?

I journaled first of all. I used powerful motivational quotes. I stopped eating whatever crossed my path and became more attentive to what I put in my mouth. I decided that I was worth the effort it took to do so. (Self-love-the most important ingredient to weight loss success. I can not emphasize this enough.)
I joined a gym and made it the number one priority in my life. NOTHING comes before the gym to me. It took THAT severe amount of dedication and intent to make things stick.

What Supplements Did You Take?

I have tried and taken many things off and on. The supplements I have stuck with consistently and still take to this day are; multi-vitamin, glutamine, dhea, nitric oxide enhancer.

Give Us A Sample Week Of Your Diet.

My diet is still my weak point. I have gone through periods of doing well with it, and periods of not. My goal is for others to know of the importance of exercise. Sure, we all know diet is primary. However I am here to say that I lost over 100 lbs, PRIMARILY with exercise alone. No real diet-simply healthy changes-most importantly which included greatly increasing my protein intake.

I also cut out most junk food. No fried foods, a dramatic reduction in all processed carbs (which I LIVED on before), and very little sugar with the exception of fruit.

At this point I no longer cut or count calories. My goal IS however to start a cutting diet in the next couple of months to prepare for a competition in the fall of this year.

A typical day for me is not the typical day for your average bodybuilder. I am a vegetarian, so protein intake is a bit harder for me. I will eat certain fish and eggs at this point however.

Suggestions For Others.

For women struggling to lose alot of weight. Please figure out how being fat has been serving you. For women it is usually a very complex mental process. The more punds you have allowed yourself to put on, usually the more complex the problem. There are many things that can be involved.

If I had not done the mental work, and the journaling throughout, I do not think I could have gotten to where I am today.

We tend to sabotage our own efforts until we overcome whatever mental blocks we have erected.

Common ones are: fear of being desirable, fear of sexual temptation, fear of the jealousy and envy of others. Yes, many are fear based!

Also, for mothers especially, there tends to be a martyr complex attached to being the "good" mom.

Realize that in the end, you are setting the example for your children through your actions. What good does it do to haul your children to lesson after lesson and activity after activity if YOU are fat, depressed, and have no life outside of them? We teach our children the world in love and sacrifice but forget that ultimately it is OUR LIFESTYLE that affects them the most. They will learn by your actions and how well you treat YOURSELF what kind-of life THEY are ultimately deserving of as adults.

Our children need to see us happy and fulfilled ourselves more than they need one more extra curricular activity. Make yourself a priority. Love yourself. Do not let anything stand in the way of your exercise or gym time. Make it sacred.

Here's the befoe and after pics:

[Steve St. John]

Yo Captain D,

Hows it going? Here's your shape-up program. An additional to your sit-up programs.

1. Seated Dumbbell Press ( 10 reps - 3 sets ) ( 5 to 8 kgs )

2. Dumbbell Shrug ( 10 reps - 3 sets ) ( 7 to 10 kgs )

3. Wide-Grip Lat Pulldown ( 10 reps - sets ) ( 40 to 80 lbs )

4. Dumbbell Bench Press ( 10 reps - 3 sets ) ( 6 to 8 kgs )

5. Incline Dumbbell Flyes ( 10 reps - 3 sets ) ( 5 to 7 kgs )

6. Stiff-Legged Dumbbell Deadlift ( 10 reps - sets ) ( 6 to 8 kgs )

7. Cool down

Note:  Stretch your arms in every set.

Here's the 1 and 2 pics.

[Steve St. John]

3 and 4 pics.

[Steve St. John]

5 and 6 pics

Note: This is your program number 1. I'll prepare your program number 2 tomorrow.

[Darfur]

nakupo. salamat n marmi pre. gagawin ko ito ng maayos para d masayang effort ng pagpopost natin dito IDOL. ung secret natin ha wag  mo post. dyahe e.