Pano Ba Paliitin Ang Tyan

[handsomebob]

30 minutes ago, antChamber said:

I will try this. Thanks

IF YOU CAN track your macros bro, the better para mas mapadali pagliit ng tyan!

in my case, i am seeing the 4pack na....the lower belly fat na lang, motherf**king hard na mawala....LOL

 

[antChamber]

32 minutes ago, handsomebob said:

IF YOU CAN track your macros bro, the better para mas mapadali pagliit ng tyan!

in my case, i am seeing the 4pack na....the lower belly fat na lang, motherf**king hard na mawala....LOL

 

 

35 minutes ago, handsomebob said:

IF YOU CAN track your macros bro, the better para mas mapadali pagliit ng tyan!

in my case, i am seeing the 4pack na....the lower belly fat na lang, motherf**king hard na mawala....LOL

 

Yah, belly fat is the hardest to trim. My goal is to get in shape for the 2nd half of the year. Thanks bro 

[chrome0022]

ma try nga yan, gusto ko din lumiit tyan ko, di ko alam kung paano.

eating is life eh hahaha

[markjoycehailey]

muay thai training

[handsomebob]

creatine

[jasonkidd1]

This need dedication, every single day. 

[b3n3d1ct]

Lipo

[handsomebob]

11 hours ago, jasonkidd1 said:

This need dedication, every single day. 

this is the only way......I am now starting to see the rewards of the hard work...

lumalabas na yung 4pack plus yung V taper is becoming visible!!

hard work talaga kung wala kang pang surgery!!

[Art Vandelay]

Calorie reduction .

[bistig]

100 situps per day

[bistig]

150 situps per day

[handsomebob]

some of my routine to lose belly fat:

ROPE CRUNCHES -- set at maximum weight as hard s you can -- 4 sets of 25 or 5 sets of 20....100 total

SIDE BENDS -- without weights -- 3 sets of 15, with weights 5,10,20 -- 4-5 sets of 10-15 reps each...

AB ROLLER -- 4 sets of 15

PLANK -- 1 minute per set, maximum of 3 sets

SIDE PLANK -- 30 seconds per set, maximum of 3 sets

RUSSIAN TWIST (PLATE 10LBS) -- 4 sets of 25

INCLINE CRUNCH with 20plate under your head, 4 sets of 20-25 reps

do this 3-4times per week, say, 2x per week upper abs, 2x per week lower abs, obliques

 

now, after 4 months, i am close to 15% body fat

Edited July 1, 2022 by handsomebob

[Andy Lau]

Intermittent fasting

Reduce calorie intake

Exercise

Enough sleep

[Edmund Dantes]

get rid of the sugars

[hi_hello]

if you don't want to go to gym, try walking a lot. start doing 10k steps a day and try to reach 20k steps a day.  there are alot of cheap watches that can calculate your daily steps right now.