90 Days transformation program - LAST LAYER SHRED blueprint
Ready ka na bang mag undergo sa 90 days transformation program at maburn ang mga excess fat na natitira sa'yo?
Alam ko na ang bawat isa ay “unique” at walang iisang program na para sa lahat.
Kaya ipapakita ko sa’yo itong Fat Loss Blueprint para makita mo yung idea kung paano ang ginagawa kong approach sa mga client ko na katulad mo ng goal. Mag burn ng excess fat!
Meron tayong tatlong stages or phases na gagawin, para unti-unti ka mag progress at makapag focus ayusin ang iyong habits para matulungan ka maburn ang mga sobrang fat. Yes, habits! Kailangan ka may baguhin sa iyong nakasanayang habits para makuha mo ang goal mo.
Nung nag start ka sa work mo, para matutunan mo trabaho mo di'ba may mga kailangan ka matutunan at baguhin para magawa mo yung goal ng company?
Sa school, para makakuha ka ng maayos na grade kailangan mong ayusin yung habit mo sa pag aaral.
Di'ba? Kailangan mo lang baguhin yung nakasanayan mong habit. Kailangan mo lang din matutunan kung paano.
Ipapakita ko Saýo kung Paano! 👇
Why am I doing this?
Here’s the reason why I do this. The reason behind why I help people achieve
their fitness goals. Gusto ko lang ishare because you might be wondering why I give
free valuable content like this.
There’s only 2 reasons.
I once want to be a doctor
I was once lost and didn't know what to do.
Ano naman konek niyang dalawang yan?
Let me explain first.
#1 I once wanted to be a doctor:
I think we all wanted to be one during our childhood to give our parents a cure for
free right? Well, I was one of them :)
It didn’t happen. My parents told me to become a “Seafarer or Seaman” kasi
malaki daw ang sahod. I did become one. Pero it’s not who I am. There was a voice
inside me na pakinggan ko yung tunay na gusto ko. Tulad nung childhood natin. To give
value to someone! So here’s what happened. Why from dreaming to become a doctor
to a seafarer and actually become a Fitness Coach.
When I donated my first 100k hard earned “savings” to a random church na hindi
ko personal na mga kakilala. Yes, savings yan. Hindi extra money. I wiped out my entire
bank account to donate it all. The reason why is a LOOONG STORY. But to cut the long
story short. 2 weeks after my donation. Bumalik ako sa church. I was standing at the
back kasi puno na. Suddenly, may matandang babae na lumapit sa akin. Bigla niya
sinabing: “Salamat”. Clueless akong nakatingin lang sakanya kasi hindi ko naman siya
kilala. Tapos bigla niyang sinundan ng “Alam ko Ikaw yun”, successful ang operation ko.
Salamat sa donation mo. I literally bursted in tears! I helped someone na hindi ko
personal na kakilala. My childhood dream!
Ngayon, alam kong hindi ako magiging doktor to give people cure! That was the
time I decided to give people “Prevention of having the cure”. That’s why I became a
Fitness Trainer.
About naman doon sa #2 I was once lost and didn’t know what to do na part, mamaya
natin ituloy sa baba. Ito muna yung blueprint mo for your 90 days transformation. Ganito
yung madalas na ginagawa kong plan or flow para sa mga client ko.
Phase 1: Build Mind-Muscle Connection & Foundation
In Phase 1, pwede ka mag simula sa calorie deficit, at matututunan mo din ang balance nutrition at proper workout routine na mag poproduce ng fat burning effect,
1. Establish a calorie deficit with a balanced diet. Aim to deficit at least 300-500 calories. You can visit caloriecalculator.net. Determine your calorie maintenance then subtract 300-500 calories
2. Focus on cardiovascular exercises for initial fat burning.
3. Integrate full-body strength training 2-3 times a week.
4. Emphasize hydration and quality sleep.
Weeks 1-2: Establishing Habits
Nutrition:
Focus on whole foods.
You can visit caloriecalculator.net. Determine your calorie maintenance then aim
for a calorie maintenance or deficit at least 200 calories if you just want to body fat and visceral fat.
Hydration emphasis: Drink at least 8 glasses of water daily.
Workout: 👇
Full-body resistance training 3 times a week. Para ma-maintain mo pa din ang iyong muscle mass at hindi bumagsak ang katawan mo.
Cardio: 20-30 minutes of moderate intensity, 2 times a week.
Recovery: 👇
Ensure 7-8 hours of quality sleep.
Incorporate stress-reducing activities. Like Yoga or meditation.
Weeks 3-4: Progressive Intensity
Nutrition:
Refine calorie tracking for consistency. You can use Myfitnesspal app to track your calorie intake.
Increase protein intake for muscle preservation. Take care of your muscles! It’s your power to burn those calories even you are resting.
Workout:
Introducing compound exercises.
Gradually increase weights.
Add 1-2 high-intensity interval training (HIIT) sessions.
Recovery:
Include active recovery days.
Prioritize quality sleep.
Phase 2:Intensification (Month 2)
Weeks 5-6: Refinement and Intensity
Nutrition:
Fine-tune macronutrient ratios. Try 35% Carbs, 30% Fat and 35% Protein
One of our secrets is “Carb Cycling” May mga araw na mataas at mababa ang
carbs mo para maburn yung mga carbs na hindi nagamit at mag send ng signal
sa katawan mo na naka diet ka pa din during yung low carb diet. You can visit
this website para macalculate ang carb cycle mo: Click here.
Workout:
Implement progressive overload in resistance training.
HIIT sessions 2 times a week.
Recovery:
Consider implementing foam rolling or yoga for flexibility.
Ensure consistent sleep patterns. Try sleepcalculator.com to monitor your sleep
cycle.
Weeks 7-8: Targeted Focus
Nutrition:
Consider zero carb day once a week. I have digital guidebook na sinesend sa mga client ng 90 Day Transformation Program. Or pwede mo panoorin dito sa youtube video na ito.
Monitor portion sizes closely. Dapat sa ganitong week consistent mo nang natatrack ang calories mo. Pwede mo din idivide ang meals mo from 3 times a day to 4 to 5 times a day in small portion.
Workout:
Introduce targeted core and ab exercises.
Increase workout frequency to 4 times a week. (Optional)
Recovery:
Prioritize sleep hygiene. Make sure na nakakakumpleto ka ng at least 7-8 hours per day.
Experiment with stress management techniques.
Phase 3: Optimization (Month 3)
Weeks 9-10: Fine-Tuning
Nutrition:
Evaluate and adjust calorie intake. Kung sa tingin mo kailangan mo pa mag burn ng more body fat. Pwede ka pa mag "calorie deficit" ng at least 300 calories. Pwede ka din bumili ng smart watch para mamonitor mo yung nabuburn mo per day. Yes, hindi ito accurate pero at least meron kang basehan. Sikapin mo makaburn ng at least 300-500 calories per day or makatarget ng at least 10,000 steps per day.
Explore nutritional supplements if necessary. You can use some Green Tea extract (Boosts your metabolism), Caffeine (Natural Stimulant), Conjugated Linoleic Acid (CLA) - helps reduce body fat levels. I have more supplement guides in my 90 Days Transformation Program
Workout:
Focus on strength gains. Kung mag woworkout ka sa gym. Subukan mo yung Progressive overload para mapaganda ang strength mo. Kung sa bahay ka naman mag woworkout. Palagi mo sikapin higitan ang iyong previous exercise. Example: Last week ay naka 15 reps ka sa squats. This week, sikapin mo mahigitan yun sa repetitions or pwede mo mas pahirapin ang execution. Tulad ng pagtaas ng negatives from 2 seconds to 4 seconds or more.
May mga Fitness Access Tips ang aking mga students sa 90 days transformation program kaya naituro ko sakanila ito.
Incorporate variety in cardio routines.
Recovery:
Include active rest days. Pwede ka mag walk or jogging during rest days.
Ensure adequate sleep quality.
Weeks 9-10: Fine-Tuning
Nutrition:
Cycle caloric intake for metabolic adaptation. Ibig ko lang po sabihin ay sikapin mo mag zigzag ng calories.
Example: calorie maintenance for 5 days then calorie deficit for 2 days
Ensure a well-balanced diet with sufficient micronutrients. Yes, Calorie counting is good. Makakasiguro tayo na hindi tayo mag gegain ng unwanted fat. Pero kung gusto mo pa ng mas define na katawan at kung hindi ka kuntento sa naibibigay sa'yo ng calorie counting, kailangan mo maayos at makuha ang kailangan mong macros (Protein, Carbs & Fat).
Workout:
Implement advanced training techniques.
Recovery:
Emphasize recovery strategies (e.g., massage, contrast baths, yoga or stretching).
Prioritize mental well-being.
Keep in mind, this blueprint is just the beginning. If you're ready to take your fat loss journey to the next level, I offer a 90 Days Transformation Program, customized based sa goal, preference at current lifestyle mo. Pagtulungan natin i-burn yung mga unhealthy fat mo.
#2 I once was lost:
Isa din sa reason kung bakit ko ito ginagawa ngayon ay dahil hindi ko din naman alam yung ginagawa ko noon.
The price of not knowing what to do is much more expensive than what you think. Akala ko din noon mas okay mag isa. Mas makakatipid ako kung wala akong coach or walang training.
Don’t get me wrong. You can do it alone. Kaya mo matuto mag isa. Pero sabi ko nga kanina, mas napamahal ako nung hindi ko alam yung tamang sistema sa pagkuha ng fitness goals.
Why?
Formula:
Ignorance = Expense
Hindi ko alam yung tamang way paano magkakaresult, yung tamang sistema na kailangan ko lang gawin consistent. Yung 2 years na trial and error ko. Kaya ko lang ibigay sa mga clients ko ngayon in 2-3 months. Bakit? Kasi ngayon alam ko na kung paano. Imagine kung magkano yung nagastos ko nung Trial and error stage ko. 24 months ng monthly expense sa membership sa gym.
Binebentahan pa ako ng gym owner ng mga supplements kasi yun daw ang sikreto! (Na hindi naman! Kaya nga siya supplement para tulungan lang ta’yo. Solid food is the key parin). Kung tutuusin ko lahat
lahat ng mga gastos dahil hindi ko alam ang ginagawa ko. Nasa 100k php din mahigit.