Pano Ba Paliitin Ang Tyan

[boytong]

hmm...

 

jogging around 30 minutes a day...

badminton around 30 minutes a day (kahit palo palo lang)

 

diet should be controlled to recommended levels as per your body mass index...

Moderate breakfast

Light Lunch

VERY Light dinner

 

Iwas sa fatty food and sugars and high calorie food (lalo starbucks and KFC)

 

do situps

start with 16 reps X 3 sets / day for the first week

 

increase to 24 reps X 3 sets / day for the second week

 

increase to 32 reps X 3 sets / day for the third week

 

increase frequency of reps to failure on the suceeding weeks

 

Also do leg raises

Also do the "bicycle ab exercise" since it's proven to be the best ab exercise...around 3 sets

 

 

Gusto mo gayahin mo diet plan ko

 

breakfast: 2 glasses of taho

 

lunch: salad and roasted chicken / fruits

 

dinner: soup and bread

 

Do NOT measure your weight / size of your belly within the first two months,,, as long as your feeling better, ok lang...para walang pressure

 

Consistency and discipline is the key

 

 

I used to be a size 42...

 

Now i'm down to a size 34...

 

in 6 months time

 

Weight ko from 220 lbs

 

Im down to 155 lbs, my ideal weight

 

 

Now im concentrating on building some muscle

 

 

Goodluck

Thanks for the tip, I'll try to follow pero ang hirap mag-start especially during the holidays

[rys]

ito pang motivate ko hehehe

 

http://thelonerider.com/2009/jul/abs/abs.shtml

[mel_ian19_2001]

e panu kung payat ka tapos malaki tyan mo panu kaya yun?

 

kasi kung mag diet ka lalu ka namang papayat kung kakain ka naman ng marami lalu namang lalaki tyan mo

 

anu ba talaga dapat unahin dito?

 

hehehee

[yuritomo]

its ok na kumain ng madami. the more tha you eat. the more na may energy ka. especially pag breakfast yung madami, just watch what you eat din. along with it comes working out. you just have to make sure that the amount that you have taken in is less than the effort your exerting when you work out.

[DJ_`yAn]

saan maganda bumili ng gym equipments? over price ba sa Toby's or ok lang?

 

balak ko kasi bumili ng pang treadmill tsaka Dumbbells e..

[boytong]

saan maganda bumili ng gym equipments? over price ba sa Toby's or ok lang?

 

balak ko kasi bumili ng pang treadmill tsaka Dumbbells e..

Try mo sa Cris Sports at Sporthaus, mas mura dun ng konti. I bought my treadmill and elliptical dun.

[andraph]

Try mo sa Cris Sports at Sporthaus, mas mura dun ng konti. I bought my treadmill and elliptical dun.

 

for dumbbells try ensayo equipments.

[mel_ian19_2001]

ask ko lang kasi dito talaga ako nagtataka e. pag kumakain tayu ng heavy usually inaantok tayu after ng meal kasi maraming carbohydrates ung rice or whatever pero kapag umiinom tayu ng energy drink di tayu inaantok e ang dami ring carbs nun tulad ng cobra

[Olympus]

ask ko lang kasi dito talaga ako nagtataka e. pag kumakain tayu ng heavy usually inaantok tayu after ng meal kasi maraming carbohydrates ung rice or whatever pero kapag umiinom tayu ng energy drink di tayu inaantok e ang dami ring carbs nun tulad ng cobra

 

The body has to breakdown the food and digest it... mas madali ma absorb ang liquid

[Olympus]

ask ko lang kasi dito talaga ako nagtataka e. pag kumakain tayu ng heavy usually inaantok tayu after ng meal kasi maraming carbohydrates ung rice or whatever pero kapag umiinom tayu ng energy drink di tayu inaantok e ang dami ring carbs nun tulad ng cobra

 

The body has to breakdown the food and digest it... mas madali ma absorb ang liquid

[Olympus]

Coach Oly: I usually workout in the morning before going to work. What is the minimum time that must elapse before working out after a hearty meal like breakfast? i.e. to effectively workout without disrupting/affecting the digestive process. TIA cool.gif

 

I'd say half an hour to an hour

[Igniz]

hmm...

 

jogging around 30 minutes a day...

badminton around 30 minutes a day (kahit palo palo lang)

 

diet should be controlled to recommended levels as per your body mass index...

Moderate breakfast

Light Lunch

VERY Light dinner

 

Iwas sa fatty food and sugars and high calorie food (lalo starbucks and KFC)

 

do situps

start with 16 reps X 3 sets / day for the first week

 

increase to 24 reps X 3 sets / day for the second week

 

increase to 32 reps X 3 sets / day for the third week

 

increase frequency of reps to failure on the suceeding weeks

 

Also do leg raises

Also do the "bicycle ab exercise" since it's proven to be the best ab exercise...around 3 sets

 

 

matry nga ito :thumbsupsmiley:

[slimguyph]

Best din mag gym;there are some ab exercise machines that can supplement your situps and leg raises.

 

Napakahirap lang sa start but pag naumpisahan lalakas ang abs nyo.

 

Don't expect six packs though, kaialangan kasi may cardio para matunaw lahat ng fats sa belly...

[Fumigator]

mga boss determinado na akong lumiit ang tyan ko . wala akong exercise as in wala for 10 years, na . so ano po ba dapat ang plan ko. para mag tagumpay kung disiplina lang makakaya ko bsta ndi bumagsak katawan ko pag nag diet. post ako pics para mkita pag nag babago nga . ty po sa mga mag papayo and mag tuturo. more power

[royginald]

Sorry to disappoint you bro. Based on my experience, kailangan babagsak talaga katawan mo para lumiit tiyan i.e. lose belly fat. Generally, belly fat is the last to go when exercising + diet. As I have shared in my previous posts, unang lumiit talaga ang face ko, from a round/oval humaba talaga face ko as if nagkasakit. I reduced my weight from 68 kg to 60, my waist from 33" to 30. I was able to do it by exercising (HIIT everyday except weekends) and with an almost vegan diet. My reason for doing it is not for vanity but for health reasons. My BUA is double the normal and had elevated triglycerides. Instead of popping pills, I resorted to exercise and diet. At napansin talaga ng officemates yung pamamayat ko as in tumanda raw hitsura ko. It is a price I am willing to pay to have my health back. And with my conditioning now, I have no regrets.

yup parang nawawala "youth" face natin kapag pumapayat.. nagmumukha din tayong MAS problemado kesyo nangangayayat.. kaya yun pa isang Disadvantage ng nagpapayat..

 

btw i'm on my NEW daily routine na ... 1 hour jogging ... only eat breakfat and dinner .. i skip lunch na from my 36" waist ngayon nasa 34" na lang .. heheheh and to thinbk na 1 week pa lang ako.. hehehe

 

but i'm really enjoying my new healthy lifestyle now...

 

target ko din 30" heheheh

 

 

 

. . .

[Fumigator]

oh my god ayoko mag mukang matanda, ndi ba mkukuha sa after six to?

[Olympus]

oh my god ayoko mag mukang matanda, ndi ba mkukuha sa after six to?

 

Hindi...

 

if you look old, that can also mean you're stressing your body too much.. proper exercise should make you look and feel younger

[Olympus]

It could be . . . but once your face losses its fat, plump cheeks, you will look older. notice the chiseled look of male matinee stars/idols. not only their bodies but their faces as well. if you are still young, it is ok. but if already matured (am 48) there is the difference.

 

I'm younger than you so i can't say on that aspect.. however, what I did notice is people who are very active, once they settle in to a healthier lifestyle look younger than their actual age

[Ompong75]

GUYS,

 

PLEASE HELP, who can send an ABS program, para may susundan at tama yun pagpapaliit ko ng tyan..

May gym kasi sa ofice, so yun prgram na lang wla....

Please pa send naman ng program kung meron...

THANKS in advance......

[Olympus]

^ before you can be given a program.. you also need to get your diet in check...

[Pipe]

GUYS,

 

PLEASE HELP, who can send an ABS program, para may susundan at tama yun pagpapaliit ko ng tyan..

May gym kasi sa ofice, so yun prgram na lang wla....

Please pa send naman ng program kung meron...

THANKS in advance......

 

i suggest you backread this thread and the "building muscle" thread..

andaming tips and factual advices from coach Olympus, coach Jacques, coach Palakol, coach Eiyjee

Edited December 14, 2009 by Pipe

[spookey]

I tried a workout routine by exercising and lifting weights early morning before any meal/breakfast plus followed by a careful diet the whole week and so on and I lost about 1.5 inches in my midsection. I just did the usual ad exerises, nothing excessive like some would do 50 situps per session. I think ang nakatulong ng malaki is the diet that I followed on a daily basis and the cardio workouts. My friends told me I lost weight noticeably.

[kenji_1989]

biggest problem is having motivation to do these things, how can I counter that? Sa umpisa masipag then kinalaunan tinatamad

[Palakol]

how much do you want it anyway?

[Kurtsky Keigee]

i gained 10 pounds in 1 year.

 

no i have a larger belly. which is kind of annoying but got used to it.

problem is i eat crackers or bread during breakfast, lunch just bread or sandwich.

dinner i eat heavy lots of carbs,meat etc. i cant live without carbs eh.

 

parang pag protein or veggies lang pag gabi, nagugutom ako and wake up in he middle of the night.

i tried fit and right pero wala parin. nakakatamad din kasi mag gym, and besides i feel akward going to the gym,

ive never done it kasi.