Pano Ba Paliitin Ang Tyan

[Toothless]

Anyone? Pano po ba paliitin Ang lower abs? Yun nalang kulang sakin. Anyone?

 

 

Up for this. Same question.

 

 

Spot reduction is a myth, unless magpa lyposuction ka. Pag pumayat ka, damay buong katawan mo.

 

You need diet para tunawin yung taba, at strength exercise para lumakas/magkakorte/maging flexible/tumaas stamina ng muscle.

 

My waistline went from 37 to 32 inches using a combination of diet and exercise.

 

 

What you can't eat or drink:

 

1. Avoid refined sugar. Zero refined sugar policy.

For example candies, chocolate, gums, cookies, biscuits, any type of bread, cake, ice cream, halo-halo, pastillas, softdrinks, juices, any types of alcohol, any type of condiments such as ketchup. Tignan mo ang label para sure.

 

Para sure, huwag kumain ng baking goods galing sa bakery.

 

Iwasan din ang kahit na anong kakanin katulad ng leche flan, turon, banana-q, bibingka, etc.

 

 

2. Low carbohydrate per meal.

1 cup of rice per meal lang. Isang fruit lang per day. For example, pag kumain ka ng rice sa lunch, di ka na puwede kumain ng ibang carbo like potato or pasta ng lunch na yun.

 

3. Avoid junk food.

 

For example like potato/corn chips, french fries, hamburger, fish ball, etc.

 

4. Don't eat at fast food.

 

Mas maganda kung lutong bahay na lang.

 

5. Don't eat processed meat.

 

Like longanissa, hotdog, tocino, atbp.

 

6. After 8 diet.

Don't eat/drink after 8pm.

 

 

What you can eat:

 

1. Eat real ulam.

Like adobo, sinigang, inasal, lechon kawali, sisig, crispy pata, talangka, bulalo, tinola, kare-kare, tapa, dinuguan, pinakbet, barbecue, bicol express, relyeno, balut, kinilaw, liempo, any types of seafood.

2. Eat 1 fruit per day.

Don't overdo it. Just 1 fruit per day.

 

2. Eat 1 cup of rice per meal.

Don't overdo it. Just 1 cup per meal.

 

 

Exercise 5 days per week

1. Ten to twenty minutes of Cardio per day.

Pili ka na lang kung anong type mo: jogging, bicycle, basketball, swimming, dancing, or zumba, etc.

2. 20-30 minutes of Strength exercise.

Pili ka na lang kung anong type mo: weights, piyo, pilates, or calisthenics, etc.

[bahaynikuyaph]

sit ups every morning and before going to bed... then no rice during night time, and half rice during lunch time

 

 

Thankz sa tips

[Bradwad]

old reliable simple formula.

 

Diet plus excercise.

[jasonbourne01]

Diet & sit-ups

[Flash Sentry]

Be on a calorie deficit. This video by Scott Herman will make this actually easy to understand on how to bulk or else to cut:

Hope it helps.

[reggie123]

Start by eliminating softdrinks, iced tea, and other sweetened drinks in your diet.

[j0p]

makatulong kaya hot tea every meal?

[Bogskyb]

proper diet and do a lot of compound workouts e.g. squats, deadlifts

[lone23]

briskwalking

Tama.

[Well Done]

for workout, try HIIT. For diet, Keto diet is recommended but hard to adjust to.

[Stephen A.]

Any home exercises to share?

[kyliebog]

slice of lemon every morning and before going to bed.

[MustangEco]

1,000 sit-ups per day

[Gwen Morales]

Ab work out will only make your midsection hard and stubborn.

 

To get a nice ab can only be achieved on:

 

1. Correcting your diet.

 

Eat real food on right amount. Do no exceed 1500calories.

 

Diyan nanggaling yung salitang "Abs are made in kitchen"

 

2. Cardio work out

 

Running, Jogging, Jumping Jacks, Boxing, Zumba, Cycling... sige sama na naten ang sex.

 

Kung gusto ng maliit na bewang, wag mag a ab work out kung hindi pa na aachieve ang waistline na gusto ninyo.

 

Maryosep. Kahet mga 8 hrs pag mag sit up, magkakapilay ka lang sa likod.

[Gwen Morales]

@Belial

 

1. Planking

2. Burpees

3. Push Ups

4. Butt Kick Jumps

5. High knee jumps

6. Jumping Jacks

7. Mountain climbing.

 

Kung flat naman ang stomach pwede ng:

 

1. leg raise

2. Crunches

3. Variety of sit ups.

 

Ok naman ang functional work out na ginagawa sa bahay. Puro body weight lang gamet.

 

Mas madali for me mag gym kasi me machines. Pero sa tingin ko psychological lang din. Nakaka inspire kasi pag me mga kasabay.