EX Fit Coaching

Close to 30,000 calories burnt for the month of May.

30,000 calories of a high carbohydrate diet is worth 10kg+ of fat and excess-water weight.

Meaning nag gain tana kog 10kg+ if wa koy gibuhat and still maintained what i am eating.

No matter how strict your diet is, if you are completely skipping cardio, you are missing out on the easiest way to create a calorie deficit.

Dili enough nga sige kag control sa pagkaon pero wala kay pamaagi to burn those calories as your energy.

You will still stall your progress.

Cardio for 45mins or roughly a 5km brisk-walk is already enough to burn 300-400 calories and if that adds up dako na kayna nga tabang sa imoha.

“Unsa jud diay nang recovery coach?”

Recovery means refreshing your entire system to completely remove fatigue and restore your energy. And the absolute best method for it is sleep.

Dili pasabot nga ga pahilot ka or ga ice bath ka okay na imong lawas.

Sometimes you might ask:
“Feel nako sakto naman akong food?
Sakto naman akong workouts?
Pero ngano di man mosaka akong reps sa workout? Nganong stuck lang gihapon ko sa 30 mins nga 5k?
Nganong akong paminaw kay luya kaayo permi?”

The culprit is usually your lack of sleep. In fact, about 90% of your actual recovery happens while you are asleep.

True recovery relies heavily on your brain and muscles shutting down to rebuild. If you skip or lack quality sleep, your system stays fatigued.

Bisan unsaon pa nimog pa hilot pero you are only sleeping 5 hours a night, you will not be at your 100%.

Basically, there is no shortcut or magic gadget that replaces a good night's rest.

To truly remove fatigue and restore your body, focus on one thing.

-Making sleep your number one recovery priority and aiming for 7-9hrs of sleep.

Online client for 6 months and made progress worth more than a year.

11kg of fat lost.

Find a diet you can stick to because the best diet is the one you can actually follow consistently.

“Dapat ba mag-high reps para ma-toned ang muscle coach?”

The short answer:
No.

High reps are not required to get toned. It all comes down to building muscle and dropping your body fat. Dili pasabot sige kag 30 reps, ma “toned”na dayon na.

If you want a defined look, lifting heavier weights around 6 to 12 reps is usually better. Your muscles need a real challenge to grow and cause a stimulus for maintaining it or growing the tissue.

Getting toned means having muscle and being lean enough to see it. Kung puros ra light weights imong alsaon, then at that point you are just training for endurance.

If you only do high reps because you are afraid of getting bulky, you will:

-Waste time and get zero muscle definition
-Build less muscle, as you are not fatiguing the muscle. You are just building up lactic acid which causes na ang muscle murag naay burning sensation. but that is not a sign of a good set.

However, high reps (15 to 20+ reps) are still useful if you are recovering from an injury or working on endurance.

Basically, there is no magic rep range.

What actually matters is:
-Losing body fat to show your muscle definition
-Pushing hard and getting close to failure on your sets
-Getting stronger over time

low carb vs high carb diet for performance

i’ve tried both while training twice a day (running + lifting), and the difference is obvious once intensity goes up.

low carb phase:
• weaker runs especially intervals and tempo
• slower legs even if aerobic fitness is there
• reduced explosiveness in lifts
• faster fatigue especially in running workouts
• longer recovery time between workouts since glycogen js depleted.
• harder to hit PRs or maintain intensity.

you can still train, but the output ceiling is lower because glycogen is low = less fuel for high intensity work. to simplify less carbs = less available on-hand energy

high carb phase:
• stronger and faster runs
• better pacing and rhythm during intervals
• improved strength and power output in the gym
• better recovery between AM and PM sessions
• higher training volume without crashing
• easier PR attempts and progression

carbs = glycogen
glycogen = fuel for performance

basically if you’re doing high intensity training (running, lifting, sports), carbs are not optional they’re a necessity.

19kg (42lbs) down, and not a single pound of muscle lost.

“Need bako mag pamahaw coach?”

Breakfast isn’t “mandatory” for everyone.
It depends on your lifestyle, activity level, and daily energy demands.

For people with very active jobs like laborers, construction workers, athletes, or anyone moving for long hours. breakfast is usually important because their body needs fuel early in the day.

Physical work relies heavily on energy, depleting your glycogen. Hence the neeed for carbohydrates, because carbs are your body’s fastest and most efficient fuel source for intense activity.

If you’re working hard for 8+ hours, training, lifting, walking a lot, or constantly moving, and also going to the gym and dieting skipping breakfast can lead to:
• Lower energy
• Faster fatigue
• Poorer performance
• Reduced focus and productivity

But for some people , especially those with less physically demanding jobs like office work.
Breakfast becomes more optional.

If your morning mostly involves sitting, computer work, meetings, or lower activity, your body can usually function fine without eating immediately. Some people even feel better mentally when eating later in the day.

That’s why approaches like intermittent fasting/ Keto diets work well for certain people.

Basically:

There’s no “one perfect meal timing” for everyone. What matters most is:
• Total calorie intake
• Nutrition intake
• Energy levels

Most importantly, how well you are feeling throughout the day.

If you feel good with your current diet approach then that is a diet that you can be consistent at.

TAIWANESE GRANDMOTHERS ARE HITTING THE GYM

As Taiwan's elderly population grows, senior citizens are hitting the gym in increasing numbers—outlifting the stereotypes of aging and finding benefits for both body and mind. | Image via AP