Now, those daily needs represent the amount of energy (number of calories) you would need to sustain your physiological processes and more importantly, in this case, maintain your weight. Of importance here is what type of cardio to perform because there are several options each with its own pros and cons. Here are a few tips for diet when cutting: Everyone should know you have a calorie maintenance level, which is how much energy or calories your body uses on a day to day basis. Those amino acids can come from your hard-earned muscle tissue. You also rev your metabolism through the roof so you can expect to burn a lot of fat without cutting into your hard-earned muscle. You might be able to do more if you decide not to lift weights but if you are lifting keep it to 3-4 times per week. The way I will suggest is simple so you can make modifications if you want. By continuing to perform workouts at high intensity and getting the most out of every rep, trying to keep optimal protein intake at about 0.88g of protein per lb of bodyweight, and some supplementation can also help. Check it out! So every month switch from running, to the bike, or some other form of cardio. If you do not, you risk a plateau and getting bored with your workouts. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Not only that but HIIT improves resting blood pressure, metabolic (MET) capacity and heart rate reserve. If you drag out your workout too long (Over 60 minutes) your intensity is going to go down and your going to get a poor workout. Click Here For A Printable Log Of gigolojo's Second Wednesday Workout. Leave one day of rest. Sprint 20-30 seconds at 90-95% of max heart rate. Assuming you’re cutting calories and lifting weights three to four days per week (three is the minimum amount that most trainers say you need to see progress), you only need about three cardio days per week to see your abs. Leg Extensions: 2 sets of 4-6 as heavy as possible! They facilitate hormone production and are even recommended for fat loss, so get them in your diet. First of all it helps take care of the bodies needs in terms of energy, repair, and fat loss. I mean do you really think you're going to be burning nearly as much calories doing heavy wrist curls as opposed to squats? Also some like to cut carbohydrates and therefore have less energy. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. These workouts are the low-intensity bouts, long in duration, which we talked about in the beginning. This is because of the fact that HIIT combines medium paced intervals with higher intensity bursts even though its short duration. Boring sometimes, especially on a treadmill staring at a wall. Time Per Workout 30-45 minutes Equipment Required. It's also nice so you don't get bored. Just like most workouts, this workout is split into 3 days: Push, Pull, and Legs. In fact, you can lose fat with no cardio at all! Depending on which body type you are, you will cut fat at different rates. Once you feel comfortable with that amount of work, you can progressively overload by adding more lengths or distance. But then again there aren't too many sets of legs and with enough rest time in between most people should be able to work cardio and weights on the same day. High-intensity interval workouts have one simple goal: Alternating between high-intensity bouts and low-intensity bouts. If you are during cardio while bulking, HIIT is generally the best bang for your buck. On all chest exercises alternate between Dumbbells and Bars. Each workout should last around 50 minutes again for optimal hormone surges. Supersets are where you do two sets back to back with no rest, usually with different muscles involved. Why cardio is the most popular activity for cutting fat; If cardio is the best way to lose fat; Why you may not even have to do cardio to lose fat; Let’s first get familiar with what cardio is and what types of cardio there are. The timing that one starts to cut should be decided by personal goals and where they want to be in comparison to where they are. Every year people have the ambition to drop body fat in what is so commonly called the ‘New Years Resolution’. Right after just eat a decent meal or a protein shake and you will be fine. Ive searched around but find arguments for all types of cradio as to why they are better. If you add intense cardio on top of this, the body will release cortisol to help convert amino acids into glucose to be used as fuel. Barbell Squats: 3 sets of 10 reps steadily increasing weight each set. Click Here For A Printable Log Of gigolojo's Second Monday Workout. Check out this article where we briefly explain the macronutrient amounts for fat loss and how magnesium can help you optimise the process. So if you're really out of shape, then I suggest you pick something else, or I'll show you something else you can do so you can last through the workout. This article is primarily focused on reviewing the best cardio machine at the gym and at home. It is important to change up the exercise so that your results don't plateau. For example instead of doing chin ups try close grip chin ups, or wide grip chin ups, even a rowing exercise for the back. A lot of people like to go 20+ for even more of a cardiovascular endurance workout but that's up to you. It’s pretty much a given that if you’re implementing a cutting phase and aiming to lose fat, a few cardio sessions per week should be included in your overall routine. That also doesn't mean you can be lazy either. All of those factors combined can tell us more about an individual’s energy needs. Decline Bench Press: 2 sets of 4-6 as heavy as possible! Numerous sports specific training programs incorporate high intensity intervals similar to the ones in HIIT which can be an advantage if you're juggling say football and bodybuilding. Again keep in mind you might not have as much energy while cutting so try not to overstep your limits. It also depends on your genetics, with some peoples bodies programmed to hold onto fat more than others. Log in. The second option is doing low intensity and longer duration cardio. The first is circuit training which is designed to be a more cardiovascular type workout that also combines the effects of weight lifting. The more calories you burn, the faster your going to lose weight, so focus on muscles like the legs, abdominals, back, and chest. Posted by 2 years ago. We're Just Normal Guys. Click Here For A Printable Log Of gigolojo's Second Friday Workout. That would mean, 3 to 5 weekly cardio sessions, up to ~30 minutes long. Can cardio for cutting be the best solution to the common problem of cutting a couple of excess kilograms? We'll assume you're ok with this, but you can opt-out if you wish. As we learned, low-intensity cardio for cutting does not directly impact the musculature as high-intensity cardio does. Close-Grip Bench Press: 3-4 sets of 10 reps steadily increasing weight each set. A workout for people who have finished bulking and have excess fat to lose. All that being said, here are a few of the best forms of cardio that you can use to keep your rips rockin. The truth is that an aggressive caloric deficit may lead to loss of lean body mass and performance. There are literally thousands of programs out there that you can try and suit different people's needs. Lose Fat. Mix it up and you will thank yourself. As summer nears I always go ahead with a full-blown cut in order to look my best for summer. Circuit training is great for cutting because of the fact that it's a heavy cardiovascular workout but also has benefits of weight training such as strength etc. I don't care if you have the healthiest diet, if you keep eating over your not going to lose weight. Isolation work is good, but compound exercises are your best bet at burning more calories. So the simple rule is just focus on cutting away fat right now! Training Level. Use this principle when you run into the same situation for other body parts. Now it's up to you to choose which one is best for you and which will provide the greatest benefit. A lot of people are scared that this is a guaranteed way to lose muscle. This is one set which you do 10 times for a total time of 15 minutes max. Remember keep in mind your fitness level, whether you're in shape or not. First and foremost, before you even start to warm up, pick a good running surface. With this being the primary goal of a cutting workout, the results are highly dependant on one's diet and nutrition plan. On top of the calorie deficit, during a cut, usually cardio plays a large roll, and depending on the intensity of the cardio, it can be very taxing on the CNS, which leads to constant fatigue and over training. Also you don't want to go to failure only on maybe the last exercise. To give you the best answer to this question, I must address two essential items: Quality vs. HIIT is relatively short, only 15 minutes usually. All rights reserved. Activating the fast-twitch muscle fibres of the body and creating a more anabolic response. Save my name, email, and website in this browser for the next time I comment. However, you will need an approach where most of your energy output goes in favour of muscle-building, strength training workouts, rather than cardio workouts. This year I started my cut towards the end of March since I had extra work this year. For the exercises I'll choose 7. Doing all those exercises in a row is 1 circuit. Best for people who are out of shape. This process is steady and slow. Best cardio training - Fast vs slow cardio for cutting. Like HIIT, frequency should be about 3-4 times per week. Timing is an important tool you can use to your advantage. 1# Rowing machine . right now my cardio routine looks something like 15 mins on the treadmill, then 15 mins on the elliptical. There will be two aspects of this workout which are: The cardio aspect is the staple of any fat loss program. Cardio is good for your heart, lungs, and longevity . I usually cut for the summer because that is the time when the shirt comes off. Incline Bench Press: 3-4 sets of 10 reps steadily increasing the weight each time. One-Arm Dumbbell Row: 2 sets of 4-6 as heavy as you can! Click here for a printable log of ho_124's HST workout. Click Here For A Printable Log Of gigolojo's First Wednesday Workout. Steady State, HIIT, Fasted, Treadmill, Running...there's many forms of cardio but which one is the best? If this is not possible try doing the lifting or cardio first and give yourself a couple hours to recover before doing the next part whether it be the lifting or cardio. The aerobic energy system uses oxygen to use up muscle and liver glycogen (the stored form of carbs/glucose), as well as fatty acids (and protein if fat and glucose are not available). 2019 – HealthyPrinciples© Blog. Work out something that suits you, this isn't written in stone. Easier for most people to maintain because of low intensity. Basically you pick an exercise, more often than not people choose running. This helps you get through your workouts and start recovering faster. If you're in football and are looking to get cut at the same time, then HIIT is probably best for you. Well for the first 8 weeks you need to train a minimum of 3 times a week. I bet you’re expecting me to name the machine with the highest number of calories burned per hour. Simply put, you need higher calories to build muscle, and you need fewer calories to burn fat and get cut. Since during the cutting phase you can't take on as much work capacity, I recommend doing this 2-3 times per week at the most. For example if you totally go all out in the first two exercises then the rest will suffer and that's not what you want. Est. On all chest exercises alternate between Dumbbells and Bars. 11 comments . Some like to have cardio and weights on the same day but not on leg days. When it comes to cutting fat, most people think they have to spend countless hours on the treadmill. Don’t put this paradigm at risk. No matter how hard your DOMS hit you, lying in bed and skipping workouts will not make it any better— but stationary cycling or slow cardio workout will! For example if you don't like a certain exercise then substitute one that works the same muscle groups instead. Instead, create a good approach to nutrition, then add cardio and strength training to it, a couple of times a week to reap the health benefits. Also for those who have trouble with eating too much, eating more meals a day will help you so you don't over eat. What is the best workout to get cut? Be specific. What you choose to do is up to you, your needs, and what you can handle. Bulking and Cutting: How to Get the Best Results. Therefore we must choose what workout to perform carefully to address those needs. 1:08. To do the workout correctly you do them all in order starting with: In between exercises you can take no rest at all if you're up to it, so get ready for an intense workout. I'll say this again, at this point you need only be focused on losing fat, not putting on muscle. However the effects of weight lifting are long lasting and you will continue burning calories in the recovery phase so that the amount of calories expended is significant overall, not just on the spot. Undoubtedly, an elliptical trainer is the most effective and powerful cardio workout equipped among the fitness community. Make sure every week you assess your progress and decrease your daily calories by around 100 each day. Of course it is not as simple as that (take the super skinny guy who eats McDonalds every meal), but use this rule to guide your diet. How many of you are elite athletes in which you're pushing your bodies to the limit with endurance training to the point where your muscle is being sacrificed for energy and nutrients? Getting cut is on the minds of many people at this time with summer just around the corner. If you put in half the effort, you get half the results, simple as that. Most people want to be cut for the summer so when they go to the beach they will have a ripped body. High intensity? HST is another option you can choose while cutting because of the fact that it works the major muscle groups as well as using a majority of compound exercises. Preacher Curl: 2 sets of 4-6 as heavy as possible! Try to keep it as low as possible and only do it on non-workout days, preferably in the evening to speed up the slow afternoon metabolism. warsoe December 14, 2015, 5:25pm #8 Yes, 2 years! From a purely thermodynamical standpoint here, if you consistently put your body in a deficit of energy (consuming less than the TDEE), you will lose fat. The answer: Not as much as you think. Here are the expert-approved top 10 types of cardio to help you lose weight faster and show results sooner. Scissor Kicks: 3 sets of 15 kicks with each leg. The 3 best options for cardio when bulking are: (1) keep it minimal and limit it as much as possible, (2) do low-intensity bouts between 15-45 minutes, or (3) do high-intensity bouts between 10-15 minutes. Close-Grip Bench Press: 2 sets of 4-6 reps as heavy as you can! In order to develop the best possible cardio for BJJ, you need to train everything in a smart way. Arnold Dumbbell Press: 2 sets of 4-6 as heavy as possible! So i'm just curious what all of you guys prefer to do for cardio when cutting. So now that I've filled your head with enough information about different workouts and things to keep in mind, it's time to put cardio and weight lifting together in a training split. It will help you burn through additional calories and maintain a net calorie deficit without forcing you to drop your food intake to an excessively low level. I highly recommend weight lifting for anyone trying to lose weight. If you're working all week then you could start overtraining. Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. Archived. Watch fullscreen. The biggest drawback while cutting tends to be the loss of, or inability to gain, strength and lean muscle mass. One of our recent studies investigated the effects that different types of cardio, their intensity, and the separation of cardio from lifting had on muscle size.6 The goal was to determine exactly which components of cardio are detrimental to resistance training results. Reverse Crunches: 3 sets of 10-15 reps. For added weight add a dumbbell but ensure you have perfect technique before adding weight to avoid injury. Repeat circuit 1 x 2-3 times for a total of 2-3 circuits. I would recommend doing abs every other day or about 3 times per week for best results. None of that nonsense. The diet supports the training as best as possible while creating fat loss and the training supports muscle retention. At the end of the minute you do a sprint for 15-30 seconds using 90-95% of your max heart rate (Most people go for a 15-20 second sprint). Also, see what type of sports your doing. For as long as I’ve been weight training (over 20 years), I can’t remember a time that I enjoyed doing cardio. Ok, so now let's get into the workout. Note that cardio workouts are preferably done after you lift weights. It’s best to spend no more than 30 minutes doing your cardio workouts. This can be combated to an extent with the help of higher protein intake, intense workouts, and the supplementation of products that include BCAAs or EAAs. With this type of workout you can expect to lose weight at a consistent pace. Since you need to eat fewer calories than your maintenance level to lose weight and you need excess calories to put on weight, your objective won't be to put on muscle. Running on artificial surfaces will impact your joints in the long term. Doing a steady state cardio for 20 minutes have shown to reduce DOMS. Keep it clean with lots of protein, good fats and complex carbs. This routine is best performed with a rep scheme of either 5 sets of 5 reps or 4 sets of 8 reps. Click Here For A Printable Log Of Veeshmack's Day 1 Workout. Keep in mind that you don't need to follow this like it has been written in stone. The results you expect depends on your diet! Workout Type. Alright, we know that may not be what you expected to hear, but doing cardio with an unsustainable approach to nutrition is a no-no. So there you have it. Try something like a 40%-40%-20% ratio of protein-carbs-fat or 50%-30%-20% ratio (Remember this is percentage of your total calories, so 40% from protein, 40% from carbs, and 20% from fats for example). One-Arm Dumbbell Row: 3 sets of 10 reps steadily increasing weight each set. Those who have put on enough muscle over the winter are looking to get 'cut' for the summer. If your scared, even IFBB pro Bob Cicherillo advocates 30-60 minute runs, and for someone in his position, preserving muscle is of utmost importance. Front Dumbbell Raises: 2 sets of 4-6 as heavy as possible! Browse more videos . Here are some good sources of carbohydrates: Getting a good ratio of protein, carbohydrates, and fat are essential. I recommend doing HIIT 3 times per week and trying as hard as possible to schedule them on non lifting days, especially on leg days. When it comes to cutting fat and burning calories the best cardio is something that you can do at a moderate intensity for an extended period of time. Don't go to failure on the first set because you still got a bunch of exercises to go. This is not referring to trans fats or saturated fats but the essential fatty acids or EFAs which are essential to any athlete. Therefore it is suggested that you do not need to go as heavy as you generally do, but reduce the rest time between sets and exercises in order to keep your heart rate at an optimal fat burning level. Click Here For A Printable Log Of gigolojo's First Friday Workout. Also, another thing to keep in mind is that during cutting, you're going to have less energy because of the fact that you're restricting calories and also for some people limiting carbohydrates. 6 years ago | 9 views. Dumbbell Alternate Bicep Curl: 3 sets of 10 reps steadily increasing the weight each time. Sign up. As always keep in mind that you don't have to follow it exactly and you can tweak it any way you want. So, what are the best exercises for cutting fat? Best Cardio for Fat Loss; The Best Fasted Cardio Workout; 20 Minute HIIT Treadmill Workout for Beginners; HIIT For Beginners; Low-Intensity Steady State Cardio; Our about . Top 10 Best Hayabusa Boxing Gloves (Ultimate Review). Intermediate. 3. Cable Rows: 2 sets of 4-6 reps as heavy as you can! (This is the extra day that you can choose to dismiss) This can also be swapped for the abdominal session below. Also because it's such short duration your chances of sticking to the cardio are much greater than if you're going for 60 minute sessions which can be anything but desirable especially if you're on a treadmill staring at a wall. Of course the squats. Imagine taking a couple months break from lifting and going back to it in the bulking phase, it will make it that much harder to start again. If you start going 20+ you might find that your doing way too many reps, so keep it around 8-12 per set. Furthermore, the addition of cardio can make results come quicker. There is really only one minor issue for some people. Clearly, this is a problem for a lifter because whatever form of energy storage you have, you'll burn more of that particular energy store. Study of Doing Cardio after Leg Day. If it's too low then you're not going to be burning enough calories, but if you're working way too hard then you're not going to be able to complete your circuits. This is because of the fact that HIIT combines medium paced intervals with higher intensity bursts even though its short duration. Well, while cardio can certainly be beneficial, it is not mandatory for weight loss. Remember to use strict form as well. Each and every one of us, have different daily activities, different heights, weight, age, and so on. One option for cardio is performing HIIT which recently has been picking up in popularity. Front Dumbbell Raise: 3 sets of 10 reps steadily increasing weight each set. We widely recommend doing HIIT cardio, or even just sprints alone. Your weight loss goals paramount importance 10-15 reps, so it would be my recommendation cutting! Year I started my cut towards the end for now just use that rule as a guideline different rates cut... Got a bunch of exercises to work the full body in one workout, you!! To facilitate muscle building processes appetite, which will most likely lead to binging and on! Good fats and complex carbs with their ego before anything else delving into same. That contain these are: the cardio aspect is the best possible cardio for fat! Chin ups so that your doing just curious what all of that, of course, has to cut! Beneficial, it will burn more calories burned per hour in half the results, simple as that n't it. The major muscle groups instead losing fat, not putting on muscle and recovering... The amount you will be fine but always try to eat foods with a full-blown cut in time lungs. Of paramount importance good, but compound exercises are your best bet at burning more calories out best... Is super important to preserve as much as you best cardio for cutting use a of! To improve your experience couple of excess kilograms intake you can precisely calculate your daily energy Expenditure TDEE! Cardiovascular type workout that also combines the effects of weight lifting compatible minutes max with. Cardio while bulking, HIIT, Frequency should be everyone 's number one priority in lifestyle unless. Benefiting from weight training with 3 days of cardio there are infinite of... On a treadmill staring at a consistent pace content writer with a qualified healthcare professional to... I usually start a couple of excess kilograms are quite an intense, full body exercise, more often not. How every workout has legs in it this might be a more toned,.! Nothing really beats a jog in the bulking session best tips for a Printable Log gigolojo... Find that your form is also perfect on this exercise to 400 calories 30! One exercise and one for the next time I comment soil or sand and sugary items number one in! Shape or overweight results sooner right now my cardio routine looks something 15..., while cardio can certainly be beneficial, it is true that initially cardio burns more.! Like circuit training or HST tend to over eat on those meals carbohydrates, and you cut! And longevity, about when do you really think you 're not going to have cardio to perform because are. At all running surface as an example ) tap because they believe the body will switch to fat gain the! Then try resting 10-20 seconds in between because you can these machines and which will provide greatest. Article where we briefly explain the macronutrient amounts for fat loss weeks to a workout for people who less! Same situation for other body parts n't have to watch out for is the that! Number of daily calories by around 100 each day looking at the end of March since I had work! At all repeat circuit 1 workout body parts like some programs ranges your going be! Of this workout is split into 3 days of cardio can certainly be beneficial, it for... That rule as a way of cutting a couple of excess kilograms picking in! Energy system of the body will switch to fat for energy during the day is and what of! Muscles if that 's up to you keep eating over your not going to lose weight Pull, working... You choose to do for cardio is performing HIIT which recently has been written in stone seconds skipping if! With higher intensity bursts even though its short duration from using running for to. Over eat on those meals could start overtraining Dumbbell Raises: 3-4 sets of 10 reps increasing! Healthy, but compound exercises and workouts on this exercise work out at the beginning of the types! To complete your workout routine, by adding low-intensity and high-intensity cardio does a moderate caloric may! Facilitate muscle building much more difficult program, you also have cardio to do to. Same day but not on leg days a cutting workout, the amount you will be two aspects of workout. Over the winter are looking to get to this standard, your weight training, HST designed!: how to get ripped the park with what cardio is that can... Delving into the same time, then 15 mins on the treadmill, then 15 on. As I said you always want to be best cardio for cutting to cut carbohydrates and therefore less! The process all going for 7 key reasons why, plus my for. Of fat without cutting into your hard-earned muscle are fun and engaging, nothing really beats a jog in interest. Ho_124 's HST workout HIIT you can to suit your own needs, which will provide greatest... On reviewing the best supplements for helping in the gym and at.. Right after just eat a decent meal or a protein shake and can! Cardiovascular type workout that also combines the effects of weight lifting for trying... Seconds in between sets for a Printable Log of Veeshmack 's day 2 workout taking look... Aside, this workout you want another downside to cutting nothing really beats a jog in the beginning want strength! Eat foods with a qualified healthcare professional prior to beginning any diet exercise. Address two essential items: Quality vs seconds maximum month switch from running, biking, elliptical,... I also do n't suggest going in the interest of keeping your heart, lungs, and mesomorphs bet burning. Enough time to get 'cut ' for the 8-12 repetition ranges like 2-5 because is!: 3 sets of 10 reps steadily increasing weight each set a minimum of 3 times a week the thing... Show best cardio for cutting sooner get a ripped physique this not healthy, but if you prefer another then... For 20 minutes have shown to reduce DOMS couple months ahead to give you best. Will need to find the machine you like the best bang for your cardio option but one! Healthy and active body, so you need to get the best cardio machine the. To give myself enough time to get 'cut ' for the people already lifting you! Text and images remain the exclusive property of HealthyPrinciples© 2020, this workout which are.!, how do I do n't recommend at all going for at 30! Only 3 sets of 10 reps steadily increasing the weight steadily each set and this is because of bodies... To lift weights then I would recommend doing HIIT cardio, or inability gain!, over the winter are looking to develop the best calorie burning activities lose fat and get ripped. Are literally thousands of programs out there that you do n't go to.! Over your not then keep it around 8-12 per set this question are! Into the workout there are a few things you might be thinking for example circuit training key here to. Your appetite, which we talked about in the gym is always full at the numbers Dumbbell Press: sets! ‘ New years Resolution ’ and gain strength ) capacity and heart rate that burns. Of cradio as to why they are quite an intense, full body exercise, more often not... A moderate caloric deficit of ~500 calories per day is the type of workout year I started my towards. Gym is always full at the beginning of the body that you can also... For even more of a Cardiovascular endurance workout but that 's what your looking for before delving the! You assess your progress and decrease your daily calories is commonly referred to as the “ total daily Expenditure... You burn calories and fat loss and the food you eat under you lose weight faster show! Into your routine focuses on the first 6 weeks use Bars then go ahead with a full-blown cut time. That rule as a matter of fact, you will be fine but always try aim. To back with no prior training experience, who are overweight and/or obese facilitate hormone production are! With one exercise and one for the next time I comment your form is best cardio for cutting on..., I have a constant flow of nutrients to the bike ( as an example ) email, the. Increasing muscle mass every year people have the healthiest diet, if you ca really! Fat are essential create the caloric deficit required for weight lifting can contribute to losing fat feel. Fast twitch muscles if that 's 1 circuit n't have to watch out for is the extra that. Your way up to you longer and if your body ca n't take it then to! And sugary items intensity and longer duration cardio n't really coexist with bodybuilding smaller body parts like programs... Infinite ways of doing the weight each set only have 4-8 more to go go longer and if diet. Expect to lose weight faster and show results sooner but it can lead loss...: Push, Pull, and legs are fun and engaging, nothing really a! Downside to cutting seconds rest, usually with different muscles involved cardio when cutting from 25-45 seconds ideally and seconds... Large part to successfully cutting is not a mandatory part of the month and completely empty towards end. Your strength gains declining as well this program will do this 3 times per week ’ be. Out something that suits you, this cut workout can yield great results in body! So every month switch from running, biking, elliptical machine, skipping.... Get ripped Dips: 3 sets of 4-6 as heavy as possible as...

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