How To Lose The Weight And Some Fitness Tips
wanted to get muscles it didn't happen overnight salahatlan [Music] you have to persevere you have to be consistent you have to show up every damn day to see the results. and that's what I want you guys to know if you're not willing to put in the hard work. you are gonna have to rely on yourself do you have it in you it's all in here your success is all up to you that's how powerful you are if I can do it so can you and I'm such a foodie guy I love food like my husband knows because you want I know you even Jollibee spaghetti [Music] and I managed to lose weight I managed to gain muscles [Music].
I'm telling you guys it's so worth it like I didn't know that at 34 yes Michelle kermannel yap 34 Philippines guys at 34 I have these muscles before I honestly didn't think that [Music] my neck text sorry so anyway I didn't know what that said by the time you hit 30 nope that's it metabolism hey guys I am proof that at 30 plus you can still get your dream I have to say yeah question um and I'm just so proud of myself I want you to be proud of yourself as well so that's why I am sharing with you a few tips that helped me when I started my fitness journey.
The Fitness Journey of Workout??
so let's get straight to it energy tip number one okay you are gonna need a planner okay enough for march march march I'll show you later young um planner called NASA bedroom so you're gonna need a planner why you need a planner to help you stay consistent I have mine on my bedroom door my cravings on a midnight snack I will see this right before I open my door and I will be reminded or wait for the past few days I've been so good at two days before [Music] [Music] so for [Music] Saturday or Sunday if you're a little heavy guy I'll tell you later.
The goal of a workout is what we can do??
Tip Number 1:
the goal is to show up the moon as a workout you know at least three times a week apple I work out these days six times a week Sunday or Saturday is my rest day but that's me guys so this is your goal, for now, show up at least three times a week at most six times a week okay so every time the completion of your workout with a star but in kindergarten [Music] I will continue doing this next month and then a month after that [Music] it's part of your lifestyle now to show up okay.
Tip Number2:
tip number two okay your new best friend is a calorie counter app a lot of people use my fitness pal i think everybody loves my fitness pal it's free so from the opening account with your name put your height your weight and then it's going to ask you like how many pounds do you want to lose so shepherd but we want to lose a lot of weight so people know a lot of people usually choose two pounds a week they want to lose two pounds a week that is gonna give you a calorie deficit usually nasa one eight calories one thousand eight hundred calories and i'm here to tell you guys that 1 800 calories calorie consumption you know within the day but marina ohio calorie counter app on carbs 120 grams of protein kelvin 50 grams fat when you hear people now say i don't count calories i count macros this is what they mean now if they need 90 grams of protein they make sure now within the day consumption and 90 grams of protein all right so a new so food that will fall into fats categories some proteins and carbs yeah this time guys we're not carbs because a lot of people are scared of carbs but of course if you can avoid nothing avoid rice bread [Music] veggies so if you had more than a cup don't be shy it's just you and my fitness pal so be honest guys [Music] until.
finally, you know I took photos of myself now oh wait lamb grab it I'm with me go you know what I don't want to be in denial anymore when I started okay some Cheetos [Music] 500 um calorie intake every day okay good to know what it comes to slowly I'll tell you all about it later don't feel bad that okay that's where we are right now and as long as we are aware okay I am going to make changes I am going to be better and enjoy them so that's okay disappointed you're watching this video because you want to be better.
Tip Number 3:
Actually tip number three so tip number three instead of counting calories count your macros so it's very important new fats and new carbs and a new protein and my fitness pal will help you figure it out later on maggie mindful nakayosa food choices ah you know what protein might as well eat more protein [Music] because a lot of people love avocado they're going to be like an avocado but they don't know my limit then you're avocado you can't eat avocados the whole day it falls into the fats category even peanut butter guys mata is just a fat so be careful because i love peanut butter it's my breakfast i eat it with whole wheat bread but you have to be careful because even if it's good you don't want to eat too much of it so my fitness pal will educate you for your food food um carbs i know food and high is a protein these days actually in problem carbs which is bad huh which is bad because i remember my isa na i barely ate any carbs and i felt so proud like oh my gosh today guys by eight or nine pm i'm sucking you need carbs you need energy so okay and because i've been using that app for such a long time i love konana okay fruits and veggies they will fall the carbs the category of course my protein my fatsila but usually as a carbs macros.
Tip Number 4:
Every day tip number four so i hope that you don't find an idea when you're counting your macros so i don't know the hard part tip number four is i think that's the hardest part la luna for people who love food like me i love food it really is the hardest part and day one or week one is of course the harde okay so number one mistake of people is like what i said gusto nama glue sung two pounds again every week temperature and suggestion of my fitness pal is 1500 or 1800 calories a day which is too much for someone namala mentally go for it but aho i didn't want to do it because it was just too hard for me i love food so what i did i decided to track my usual calorie intake i would eat cheetos midnight snack and hindi homage guilty i just wanted to track an unusual calorie in tako so i found out the nasa mala 3-5 i'm not unusual calorie intake [Music] so it started with my coffee now coffee lovers especially if hindi kayon black coffee do you even know how many calories a coffee okay so for example okay actually it's [Music] my coffee was around 300 calories coffee so what more you whole wheat bread peanut butter and breakfast palambion so i knew i had to lessen my creamer and eventually give up sugar it was a gradual process for me because i love creamer so much so um though the cold turkey talaga sugar.
I decided enough you know what i'll stop i gave up sugar right then and there angelico gave up was the creamer so bina wasn't going on one tablespoon that was the next day i'll try in a black nicotine because again i love femur so much but i am happy to announce that now i drink black cups guys i drink black coffee now i love black fluffy nah sorry huge accomplishment even for me because i never thought i would learn to love black coffee and now on coffee co it's like what six calories so this is why i'm telling you that gradually changes eventually bappa kajol so now i don't miss it at all i honestly don't this is why i'm telling you guys take it slowly because chances are you're gonna go back to your old ways and you don't want that you want a lifestyle change and so far i've been doing this for the past one year and six months and it's a huge success for me because i i didn't want a three month transformation on before and after photos that was eventually bubbling because i deprived myself too much you want a lifestyle change guys.
I am telling you that it is so worth it people might think it's a slow process but it's in my system these days and i'm not scared to to gain weight anymore because mindfulness happened so take it easy don't be too hard on yourself learn enjoy the process so they buy you coffee because i made small changes so if you can apply that to all your meals so easy okay um breakfast neo breakfast noodle two cups of rice one cup to see no two fried eggs okay i know changes i'm quite going maybe i'll have one cup of rice nalam small changes guys and then you apply that to your snacks you apply that to your dinner and then if you can se dinner in bisnamag rice kayo for dinner maybe you can have pepino these days salads carrots and then apple cider vinegar salt pepper a little bit of coconut sugar but i like it because i love vinegar so you knew rice goes so i will eat steamed chicken and that salad [Music] again guys do not compare your journey to mine because i've been doing this for one year and six months or any other veggie go for it it's trial and error talaga today you're going to try nagoya okay successful you're going to do it again tomorrow so now 500 calories a day i'm usually why not the bar and then the next week in business so that's how i did it guys and if you do it this way give up do it slowly but surely and eventually equation is my which leads me to my next tip .
Tip Number 5:
tip number five meal planning guys this is so important because if you don't plan your meals you will end up eating something [Music] macro goals my tendency number i know manchester um meal plan but trust me it's a lifesaver later on you will thank yourself for example monday monday usually so ready name chicken i [Music] aside from my main meals so the snacks that i have is the fridge i always have fruits so i always have oranges i always have apples guava banana but banana but best ramen fruits suffrage ko um also i have hard boiled eggs all the time in the fridge so that's also one of my go-to snacks you hard-boiled eggs so i prepare that usually monday eggs because i want them ready because another reason why i plan my meal guys um chances are you are going to binge chances are delivered something easy like boom that's it all because you didn't plan your meals the other question that i get is if um salad guys i'm not a fan of lettuce because only because for you to be able to enjoy the letters some people they put croutons to make a salad using lettuce for me i'd rather chop up cucumber carrots a babazi apple cider vinegar cocoa sugar salt pepper that's it quesasa [Music] [Music].
of course to each his own guys to each his own talaga this is why it's so important to experiment take it slow because you'll find out more about yourself that you learn more about your body and the more you know about your body mass magician success focus a weight loss journey needs more you know what you have to do during this time guys you are educating yourself because a lot of people they don't know a lot about food they don't know a lot about workouts so use this time to educate yourself so tip number six exercise what i do these days it's probably too hard for you like i do burpee push-up i do a draw push-up i think it's too hard for you lana if you're just starting your fitness journey so of course what i'm going to share with you is okay so it's very important to find out who you'll go in don't forcd yourself to lift weights if you don't want to lift weights don't force yourself to do cardio if you don't want to do cardio so my own my advice is find out what you love to do thank god sovereign dominance exercises a youtube right so all you have to do is experiment
example: today today i'm not going mo young boosted is to work out at least three times that's 35 minutes every day 35 minutes every day so the goal is to exercise at least 35 minutes a day in 35 minutes so that's your goal so 35 minutes to exercise i literally set up my timer the 35 minutes because in my ibang videos um so that's your goal guys so do that at least three times a week at most six times a week back at six times now i'm just during this time experiment for example okay today you're gonna do one about cardio and then tomorrow you'll do boxing then the next day but they keep on experimenting and also have a goal guys for example they just want to lose the way they don't want um they don't want toned arms they don't want the abs they don't want the muscles they just want to lose weight so find out what you want because if you know what you want it's easier to choose when you workouts like also guys some meal planning ask for help from the people you live with there's nothing wrong with eating pizza guys i eat pizza from time to time pray if you have a goal don't think of it na i'm depriving myself boy i'm starving myself no you're not you're feeding yourself come back fruits come behind veggies go behind kind of chicken stop thinking oh i'm starving myself you're not starving yourself okay if you really feel the need the humane on pizza have a slice and if you need more six slices don't feel bad don't get disappointed the next day try again it's not going to be perfect hang on my time snap oil wednesday i've been so good monday tuesday munch chips a whole and yes i eat the chips the next day i try again and how important is and the name awareness sayana okay i know what i need to change i need to be stronger safar cessna cravings for and i need your help i'm really trying to lose weight i hope you'll help me let them know now you are serious about losing weight and you really need their help and i'm sure because i have a goal and of course on the seventh day you can eat whatever you want you can eat whatever you want well long restrictions restrictions [Music] i eat whatever i want i eat uh i love your family fun jollibee yes and then i eat so whatever it is that i'm craving for kakaine oh my gosh i deserve this i deserve this [Music] working out and counting your macros part of your lifestyle now i haven't counted my macros for the past two or three four months but i have been working out every day and i'm happy to say that i've only gained three pounds super happy i don't know three pounds for me is chicken chicken for me and the fact that i haven't been counting my calories i'm happy to say three pounds long it's still within my bmi and i'm just happy i'm super happy because that's what you want the work day muscles go i'm burning more at rest because of my muscles um which means i get to eat more i guess one of the perks no muscles so the more muscles you have the more you burn at rest so you know i really want toned arms i really want toned legs and i'm just so happy to be where i am now i'm just really happy now and these things that i'm sharing with you guys if you want you know waffle for the first six months if you guys can do this if you can commit to everything that i said for the next one or two months then you're ready for the workouts that i am doing now so once you've reached that stage let me know i will make another video because you guys it is what you do what do you do what do you do and then they realize it's not going to happen in a week they're doing great this is proof guys nah it's all up to you it's not to say yeah if you are going to every day that will eventually make all the difference.
Tip Number 6:
Tip number six educate yourself guys the more you know the easier it will be for you, for example, the food before you know it's so easy to lose weight all you have to do is eat bananas the whole day do that for two weeks and eat bananas the whole day do that for two weeks something wrong guys the more you educate yourself about food the easier it will be for you to lose weight and that because like they don't want to do their research i can't do that for you you have to do it for yourself and even and evens exercise guys you have to educate yourself you have to do your research.
like for example last year columnar realized nah i've been doing squats wrong this whole time you're supposed to do a squat with a neutral spine if you don't know what a neutral spine is google it these are some of the things neutral spine full range of motion what does that mean please google it and muscle isolation mind to muscle connection these are the things that a discover call last year so for example the the squat if you do it properly it's gonna work your butt so you're supposed to push from the heel so when you do that you're working your butt massage is a quads do you guys know what i'm talking about anion quads so this is what i'm telling you guys educate yourself and if you're doing a squat properly it's going to work out your abs contractual absolute and that's the same with mountain climbers that's the same with burpee a lot of people are doing it wrong if you're not executing it properly you are not going to get the desired results nice 15 reps long mountain climbers i have to rest so if karen young and 50 mountain climbers without resting you're not doing it right well if you are a fitness instructor and you're so fit then i guess you're doing it right on aggress to 50 reps but if you are a beginner then chances are you're doing it wrong research how it's supposed to be done do it properly so that you will get the desired results it's pointless to do an ab workout it's pointless to do 500 crunches if you're not doing it right quality over quantity that's what i did guys i actually did the work i researched so for tricep workouts the triceps execution goal so i was experimenting young tricep workouts namaskayakuni executes so for example a tricep dip a tricep dip imagine that up in a hole so what i do now is a skull crusher you can always google what a skull crusher is that's one of the exercises that i do for my triceps so we'll do that some other time i'll be posting the exercises that work for me the next video for again the focus of this video is to build the foundation because if you don't have a foundation if you be like milan with these workouts chances are the next day you are going to give up because your muscles are gonna be sore you are gonna feel tired so you're gonna go back to your old ways so that's why it's so important to build your foundation first because but strong in foundation i know it seems like it's hard work because it is it really is hard work nothing worth having comes easy so if you're not willing to do the hard work.
Tip number 7:
Tip number seven actually guys make sure your medical conditions make sure that you are a-okay that you work healthy that you are fit before coyote experiment exercises before neo bowasa and calories please make sure that you're healthy get the ghost signal from your doctor doctors um a commit plan of homework exercise every day is that okay if you feel dizzy workout please stop and have yourself checked off your medical condition and it gets worse every time you exercise you never know guys because it happened to me my wheezing sound for me good thing a dress gaga so i had to stop working out for like a month i think i'm quite safe and was walking so i couldn't lift i couldn't do yoga nothing i could own i'm saving a doctor is walking so i was walking 35 minutes every day you name exercise goal eventually was given the goal signal to work out again so this is why i'm telling you guys it's so important now you are healthy before you make any changes to lifestyle you know because you don't know how much worse medical condition tip number eight monthly cycle so girls i know that time of the month metro mahira to say no to our cravings.
Tip Number 8:
Totally understand you this is why um [Music] you know your cycle you know cravings your cravings so this is what I do the weeks that walk on cravings I really really try and Hindi machine I'm craving so what's the point of eating chips tonight because I'm not craving them but and I love during that time of the month because hormones they can be very crazy young girls I hungry so if I were you sing your cheat days with your cycle it's a lot easier sync your cravings with your cycle.
Tip Number 9:
Tip number nine okay so tip number nine guys it's so important to um consider your exercise or your workout a part of your daily schedule it's something that is a schedule i want you to re-commit exercise during that time during that let's say four to get 45 minutes because of course you're gonna change warm up cool down during that 45 minutes i want you to focus on the workout don't text don't take selfies remember guys you have to keep your heart rate up along tempting to take a photo of yourself la lana if you're slowly seeing the chances now oh my triceps i know it's tempting but please finish your workout first before you take your selfies if ever my text or my call or my instagram notification or my facebook notification please phone that time consider it sacred this is me time that's why i didn't get before my husband he's been working out for almost 20 years he's very fit um anyway before we work out you know always [Music] i'm gonna start working out so he's like okay darling have fun [Music] kukela kayomas must make dynamic work out like some people they prefer to work out at night some people they prefer to work out first thing in the morning in tahoe home of work so guys again experiment find out young workout because most fun you know like if i always look forward to look at the morning well my time saying my times now [Music] but then i still show up because i know it's good for me i know i have a goal and i want to stay committed and then finally tip number ten last but not the least girls it's all in your head sagabe when you're so close to grabbing that bag of chips [Music] guys i mean like or lucky [Music] you know my husband will tell me love are you sure are you sure because you might regret it the next day but then again like what i told you guys nah ask for help from the people you live with that's what i did to husband go i told him love i really want you to help me my cravings that was tempted to cheat on my diet please stop me please just stop me so i asked for help and so far he's really helping me thank god so it's all in your head so but my craving think first.
focus on your goal yes it's gonna be hard i know how it feels so just a few days ago i started counting my macros again calorie deficit again and i told my husband love love and i was crying guys this is normal friend and i was crying just a few days ago love i really want everyone of course having a husband collab i think you're gonna regret it i think you're gonna regret it the next day but stay focused you met your calorie goal today you're not hungry i think a given is a craving small and i cried i cried so hard uh but i decided okay you know what okay i'm not going to cheat on my diet and you're gluten and then the next day guys oh my gosh sobrang sayako because it's shepherd the next day you will heal again you will feel the weight now midnight snack boy so shout friend the next day i was like oh my gosh darling thank you for helping me first day it was a lot easier on my second day trust me when i tell you i know how hard it is but if kayako you can do it as well it's all in the mind you can do this you don't need any magic pill you are your own magic bill it's not easy guys especially for foodies stop comparing your progress a progress nakiba your body is different my body is different my competitiveness [Music] your real friends will support you to journey nato in the cinema and if you want to post about your workout go ahead and post about your workout this is your progress post your workout because you want to post your workout because again guys my ipad 11 is so brown competitive okay okay i'm not trying to compete with you stop comparing your body or your progress just stop comparing guys and focus on your progress focus on your goal who will get really competitive and i don't want you guys to engage sagano because it's pointless support others stop competing that's what i did i just focused on myself i focus on my own progress progress is progress the more i focus on my own progress must the sustain they're just after the competition just want to see wait how many kilos have you lost how many kilos and true enough guys most of them they're not working out anymore because it was all a competition for them so stop competing with others focus on yourself guys focus on your own fitness journey trust me it's worth it you give it to your cravings you decided to eat the pizza tonight you decided to eat five cups of rice tonight that's okay that's okay it's also okay to feel like it's okay it's normal but the most important thing is to show up again the next day try again the next day keep trying guys success guys it's up down up down up down until okay so keep trying every day show up every day do it for yourself not for anyone else so there you go guys those are my top
Tip Number 10:
10 Tips if you are just starting your fitness journey and they helped me get to where I am now I am happy I am fit I am strong still a work in progress but always trying to improve always trying to be a better version of myself it's been a year and a half since started and telling you guys that it is all up to you it really is all up to you you decide either you tell yourself one day or you make today your day one you decide the choice is yours thank you for watching guys I hope my natural that's not what you're expecting that I'm so sorry that's it guys thank you for watching if you have any comments if you have any suggestions type them in the comment box below if you are ready for the workouts that work for me let me know in the comments section and I will definitely post another video whoa workouts that work for me all right thanks again guys for watching see you next time you.
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