Pano Ba Paliitin Ang Tyan

[bachr32]

Iwas na lang sa Beer,

 

Hard drinks na lang ang inumin. :evil:

[billy.payusan]

bawas sa kanin lakas sa ulam :sick:

[LEX33]

hIRAP din ako paliitin tiyan. Ano work out na mganda at mabilis magpaliit?

[batibut]

In my old gym, may ginagamit ako pang abs exercise. You're hanging pero nakatukod yung arms while gripping two rods. Pa-L yung position ng arms and then you lift your legs up. Hirap i-explain! It really helped me tone my tummy. kaya lang wala nun sa new gym ko. i've actually been looking in the gym equipment stores for it. super effective kasi isolated talaga chan muscles mo. plus no strain on your back. although, your neck and shoulder muscles may hurt a bit kasi they carry your body weight.

 

wonder if you can have it custom-made?

[black cat]

In my old gym, may ginagamit ako pang abs exercise.  You're hanging pero nakatukod yung arms while gripping two rods.  Pa-L yung position ng arms and then you lift your legs up.  Hirap i-explain!  It really helped me tone my tummy.  kaya lang wala nun sa new gym ko.  i've actually been looking in the gym equipment stores for it.  super effective kasi isolated talaga chan muscles mo.  plus no strain on your back.  although, your neck and shoulder muscles may hurt a bit kasi they carry your body weight.

 

wonder if you can have it custom-made?

<{POST_SNAPBACK}>

 

Yan yata yun roman chair? (google, help!) hehehe.. di ko rin kabisado yun tawag though ginagawa ko rin yan sa gym.. di ba nakatayo ka tapos you raise your knee up to your tummy?

 

This is really very effective.. pero sis, pwede mo naman gawin yun leg raise (while nakahiga flat on your back) kung wala ka ng equipment na to.. pareho din ang effect.

[Google]

Yan yata yun roman chair? (google, help!) hehehe.. di ko rin kabisado yun tawag though ginagawa ko rin yan sa gym.. di ba nakatayo ka tapos you raise your knee up to your tummy?

 

This is really very effective.. pero sis, pwede mo naman gawin yun leg raise (while nakahiga flat on your back) kung wala ka ng equipment na to.. pareho din ang effect.

<{POST_SNAPBACK}>

 

 

really don't know what that machine is called. pero your suggestion na standing or lying leg raise is correct.

[batibut]

BC & Google, ito nakasabit ka e, so your legs are hanging tapos iaangat mo....actually nakakabit lang siya dun sa mga hydraulic machines na pang workout ng arms....weird nga e.

[spitzky]

yep it is called a roman chair... but u really cant compare the muscle recruitment of the hanging leg raise to the reverse crunch... depending on wat u read, its either the hanging version hits the lower abs better or u make use of a certain leg muscle too much to gain any quick benefits... try both to find out then... however, exercise alone cant trim down ur waistline... u gotta watch wat u eat... thats d price u have to pay for getting fit <_

[spitzky]

yep, nothing beats an intense session of basketball, soccer, swimming... crunches are simply BOOORING

[ThUgZtaH]

Hey fitness gurus, hope you could provide some much needed help. Anyone here who can design a diet + workout plan which can effectively help me slim down? Emphasis is given to the diet part coz im having a hard time planning which food type to take during a meal. Hope you can give me some info! Thanks in advance!

 

PS: Kindly PM all diet programs / workout routines... Thanks!

Edited April 6, 2005 by ThUgZtaH

[macx98]

yep it is called a roman chair... but u really cant compare the muscle recruitment of the hanging leg raise to the reverse crunch... depending on wat u read, its either the hanging version hits the lower abs better or u make use of a certain leg muscle too much to gain any quick benefits... try both to find out then... however, exercise alone cant trim down ur waistline... u gotta watch wat u eat... thats d price u have to pay for getting fit  <_<

<{POST_SNAPBACK}>

 

:cool:~!

[Switlass]

Pano magpaliit ng tyan? Hindi ko alam. Malaki pa rin ang tyan ko.

 

 

[spitzky]

Hey fitness gurus, hope you could provide some much needed help. Anyone here who can design a diet + workout plan which can effectively help me slim down? Emphasis is given to the diet part coz im having a hard time planning which food type to take during a meal. Hope you can give me some info! Thanks in advance!

 

PS: Kindly PM all diet programs / workout routines... Thanks!

<{POST_SNAPBACK}>

 

for the benefit of all other ppl in here, im gonna post it, not PM...

here are some basic pointers to consider (remember: BASIC):

1. no more sugary/calorie-filled drinks (soda, juices, alcohol)... yep, that means all u can drink is: water (and maybe a lil green tea &even coffee, bsta unsweetened)

2. eat every 2-3 hours (for the sake of brevity, this is to make sure ur never hungry and ur metabolism never slows down) for a total of 5-7 meals/day

3. eat protein with every meal, for a total of 1g protein per pound of bodyweight for the whiole day

4. eat carbs on the first meal only (a lil oatmeal, brown bread or even rice kung wla na talaga)... if u can manage it, its even better if all ur carbs come from fruits, say 5 servings/day (in this case, u can eat fruits even at night)

5. for the rest of the day, eat protein + fat (unsaturated; canola, fish, flaxseed) never eat more than 10g of fat & 10g of carbs on the same meal (long story)... so eat carbs+protein for breakfast, fat+protein for the rest of ur meals

6. as for training, pick compound exercises, not wussy crunches and bicep curls...

7. train hard... hi-intensity training for shorter durations is better than an hour-long treamill run (not to mention far less boring)

8. read up! (t-nation.com)

 

ill try to find sum relevant articles to post here, i myt have missed sum things...

[rumpel16]

magagaling ang mga advises d2. i didn't read all the 15 page posts so i don't know if i'm being repetitive. Any way, you need do a lot of cardio... gradually increase the intensity, duration, and frequency. you have to reach and stay in your target heart rate for at least 20min. and try to do this 3 to 7x per week. 1st of all you have to determine your Maximum Heart RAte, that's the maximum beats your heart can take b4 it gets tired and you get a heart attack

Anyway, the way to do this for female 226-age or male 220-age. Then you take this number and decide how much of your Target Maximum Heart Rate you want to exercise into like 50%, 60%, 70%, 80%, or 90% but never go 100%. 80 to 90% are usually for highly trained athletes.

for example, I'm male, 25 yrs old

 

220-25=195 MHR

195 x .50= 97.5 or 98beats per min is TMHR in 50%

195 x .80= 156.05 or 156bpm is my TMHR in 80%

It's best to wear a heart rate monitor so you can check your heart from time to time so you can adjust the intensity of your workout to keep you within your TMHR. I don't know if it's available in P.I., but most sporting stores carry them. It usually looks like a wrist watch with an accompanying chest wrap or you can count your pulse your self per min.

Also, don't neglect your diet (like most people have posted in this topic), strength, and flexibility.

 

I'm not a fitness guru; i have quite a belly myself. It really takes alot of motivation, determination, and effort. take it little by little.

 

Good luck. :thumbsupsmiley:

[spitzky]

the problem is, all that cardio will amount to nothing once u drink a bottle of coke ryt after doing it... u still hav to watch wat u eat!