How should I use these equipment for Fat Loss?

Age: Turning 28
Height: 5'9"
Weight: 85 kilos / 187 lbs.

Problem: 34-36 waistline + bulging belly fat :( (dyahe talaga)

Good day po!

Sobrang pahirap ang ginawa sakin ng pagkakaoon ng excess fats sa katawan bigat sa pakiramdam. Hirap mag sintas ng sapatos, yumuko tapos pag tayo parang umiikot ang mundo..tapos humina stamina.. Improper diet , Yosi (not a drinker due to Asian Flush) at Puyat ang sa tingin kong reason kung bakit nagkaganito ako..

Now, I have decided na aayusin ko na ang katawan ko once and for all kc mejo iba na rin ang pakiramdam ko.. Nabasa ko po sa isa sa mga post dito yung benefits ng Bragg's Apple Cider Vinegar (5 months ko na po gamit ito).

Meron po akong na-invest noon na equipment pag exercise like:

1. Stationary Bike
2. Ab Glider
3. Ab Roller
4. 2 Dumbells (10 kilos each)
5. Yoga Mat

Pwede nio po ba akong mabigyan ng magandang program or instruction kung papaano ko mamaximize ang mga equipment na ito.. at DIET tips na din po kung pwede.. FYI, Working po ako M-F from 8am-5pm pero I'm willing naman po na mag-effort para maaayos ang katawan ko..

Sana mabigyan niyo po ako ng advise.

Maraming Salamat po! :)
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Comments

  • Mighty_OakMighty_Oak Posts: 3,940
    Sayang po ang pera sa mga binili nyo. Might as well sell them all and use it to pay for gym fees :)

    Please go to the gym and lift some decent heavy weights.
  • exonarthexexonarthex Posts: 8
    Mighty_Oak wrote:
    Sayang po ang pera sa mga binili nyo. Might as well sell them all and use it to pay for gym fees :)

    Please go to the gym and lift some decent heavy weights.

    The reason why I am investing on such equipment is because of my busy schedule and I want to do gym stuff at home at saka nagagamit din sila ng mga tao dito sa bahay.. I am willing to pay gym fees pero ang problema is kung hindi ko naman mapupuntahan ang gym because of my schedule, I might as well do it at home di ba para di sayang ang oras.. thanks.
  • Mighty_OakMighty_Oak Posts: 3,940
    Then you might as well sell those still and buy some plates, long bar or olympic bar if possible and a power cage then you're on the right track.

    Ab gliders and Ab rollers are two of the biggest scams in the fitness industry.

    You're lucky to have an 8 - 5 day job.

    I work at night for 8hrs, then manage my business during the day while taking care of my family and 3 boys but still find time to train in the gym for 3-4 days a week.

    It's all about time management. You have to find time not unless you have your hands full 24/7 which is impossible.
  • exonarthexexonarthex Posts: 8
    Mighty_Oak wrote:
    Then you might as well sell those still and buy some plates, long bar or olympic bar if possible and a power cage then you're on the right track.

    Ab gliders and Ab rollers are two of the biggest scams in the fitness industry.

    You're lucky to have an 8 - 5 day job.

    I work at night for 8hrs, then manage my business during the day while taking care of my family and 3 boys but still find time to train in the gym for 3-4 days a week.

    It's all about time management. You have to find time not unless you have your hands full 24/7 which is impossible.

    I will consider your advise sir. For the meantime, ano po ba marerecommend bio diet wise and some exercises para sacase ko?
  • noobydoobynoobydooby Posts: 19
    with the equipment you have, i would suggest you just go out and run na lang muna. not to say na hindi effective ung mga equipment mo, it would just be very hard for you to keep going and stay motivated to do solo exercises at home with what you have now.

    i am also a beginner. i am using the program/link below. i am using just the basics, weights, barbell, bench. and on rest days, i just do cardio by running, or abs work out.

    http://forum.bodybuilding.com/showthread.php?t=4195843
  • nrg500nrg500 Posts: 1,235B-Class
    I agree with Might Oak's advice. Get a power cage, plates, and an olympic bar

    With those, you can do squats, bench press, press, and deadlift

    The problems I see with a home gym are the space (not a problem if you have big place) and distractions (unless you live alone)


    For building muscle, try Starting Strength by Mark Rippetoe

    Fat loss results will mainly come from fixing your diet
  • exonarthexexonarthex Posts: 8
    noobydooby wrote:
    with the equipment you have, i would suggest you just go out and run na lang muna. not to say na hindi effective ung mga equipment mo, it would just be very hard for you to keep going and stay motivated to do solo exercises at home with what you have now.

    i am also a beginner. i am using the program/link below. i am using just the basics, weights, barbell, bench. and on rest days, i just do cardio by running, or abs work out.

    http://forum.bodybuilding.com/showthread.php?t=4195843

    Thanks for the advise sir :)
  • Mighty_OakMighty_Oak Posts: 3,940
    noobydooby wrote:
    with the equipment you have, i would suggest you just go out and run na lang muna. not to say na hindi effective ung mga equipment mo, it would just be very hard for you to keep going and stay motivated to do solo exercises at home with what you have now.

    i am also a beginner. i am using the program/link below. i am using just the basics, weights, barbell, bench. and on rest days, i just do cardio by running, or abs work out.

    http://forum.bodybuilding.com/showthread.php?t=4195843

    Run? How?
  • exonarthexexonarthex Posts: 8
    nrg500 wrote:
    I agree with Might Oak's advice. Get a power cage, plates, and an olympic bar

    With those, you can do squats, bench press, press, and deadlift

    The problems I see with a home gym are the space (not a problem if you have big place) and distractions (unless you live alone)


    For building muscle, try Starting Strength by Mark Rippetoe

    Fat loss results will mainly come from fixing your diet

    Thanks! Do you have an idea kung saan ako makakabili ng mga equipment na sinabi mo? .. yung affordable po.
  • nrg500nrg500 Posts: 1,235B-Class
    di ba mag-i-interfere sa muscle recovery ang cardio training on rest days ?

    I tried HIIT cardio training before for fat loss. Not that much effective and I doubt it's sustainable in the long run

    I had my best fat loss when I fixed my diet
  • noobydoobynoobydooby Posts: 19
    nrg500 wrote:
    di ba mag-i-interfere sa muscle recovery ang cardio training on rest days ?

    I tried HIIT cardio training before for fat loss. Not that much effective and I doubt it's sustainable in the long run

    I had my best fat loss when I fixed my diet

    depends on what program you're using. the program in my link recommends cardio and abs on rest days, but only optional. i run because i enjoy it. i have to run! :D
  • Mighty_OakMighty_Oak Posts: 3,940
    ^So why is running effective for fat loss just like what you've said?
  • daltonkamotedaltonkamote Posts: 3,629
    Heto nanamn po kame
  • milksworthmilksworth Posts: 3,138
    OP - based from what you wrote about yourself, your main goal is to loose weight right? use your stationary bike consistently and fix your diet and nutrition. thats it! that simple!
  • exonarthexexonarthex Posts: 8
    milksworth wrote:
    OP - based from what you wrote about yourself, your main goal is to loose weight right? use your stationary bike consistently and fix your diet and nutrition. thats it! that simple!

    loose weight/fats esp. on the belly area.. how long should i use my stationary bike.. 30mins, 1hr?mejo nalilito na po ako.. can you give me diet tips? what to eat and avoid.. how many times should i eat per day and etc..?
  • Mighty_OakMighty_Oak Posts: 3,940
    Sell your stationary bike and go to the gym and lift weights.
  • noobydoobynoobydooby Posts: 19
    Mighty_Oak wrote:
    ^So why is running effective for fat loss just like what you've said?

    there is a lot of science why running is effective for fat loss.. but personally for me, it was effective because i enjoyed it. i was actually looking forward to running and hanging out with my running/biking friends. i can run/bike outside for a long time, something i can never do with treadmills and statio bikes, even now. that's why i suggested to TS to try that because i know it's very hard to stay on treadmills day in/ day out.

    eventually, losing weight became a secondary thing for me. i really came to enjoy just being outdoor running and biking. had i started out on treadmills, i think 1 or 2 weeks and i would've stopped and gone back to being a couch potato.
  • Mighty_OakMighty_Oak Posts: 3,940
    ^Can you expound on that "science" so that the TS can understand the reasons why running is effective for fat loss as you've stated.

    Also, isn't it a flawed argument that if you enjoy something then it must be effective?
  • noobydoobynoobydooby Posts: 19
    Mighty_Oak wrote:
    ^Can you expound on that "science" so that the TS can understand the reasons why running is effective for fat loss as you've stated.

    Also, isn't it a flawed argument that if you enjoy something then it must be effective?

    If anyone care to delve into the science of running, just google it.. google can do a much better job explaining it than i can.

    there is nothing flawed about this.. it's not an argument, it can be stated as a fact. if you enjoy something, then it will be effective because you will tend to stick with it. but then again, this is also true for the bad things.. if one enjoys being a couch potato, then that will be effective in getting fat.
  • Mighty_OakMighty_Oak Posts: 3,940
    I enjoy swimming but hell, I suck with it.

    So it's true?
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