Pano Ba Paliitin Ang Tyan

[Shambala]

juz regular cardio such as jogging, running and being always on ur toes,..Ive proven IT! Even juz continous strolling on d mall, it OK na! :cool:

[dyun]

bago lang ako d2 s mtc mga tol...this is my first post. nakita ko yung thread nyo and medyo prob ko rin nga yung pagpapaliit ng tyan. i've done every thing, i guess..pro wala p rin. cguro nga sobrang disiplina lang din ang solusyon.

[Tazmaniac]

naku hirap talaga! pero sabi nila bawas carbohydrates lang talaga ang solusyon!

[JOHN LONG]

THE BEST WAY TO LOSE YOUR GUT IS BY COMBINING CARDIO, WEIGHT TRAINING AND DIET. HINDI MAWAWALA ANG TIYAN SA SIT UP LANG. ONE WAY TO LOSE OR GUT IS BY KICK BOXING. KUNG TITINGNAN NINYO ANG MGA BOXERS MALILIIT TIYAN.

HERE IS MY DIET:

 

MORNING: ONE BOWL OF OATMEAL, 1 PIECE OF FRUIT

MIDMORNING SNACK: STRAWBERRY SMOOTHIE( STRAWBERRY, ICE, LOW FAT MILK AND 1 SCOOP OF WHEY PROTEIN, KONTING OLIVE OIL)

LUNCH: 4 OZ TUNA WITH VEGETABLE( CARROTS, CELERY, RED PEPPER, CHICHARO, BROCOLLI)

AFTERNOON SNACK: BLUEBERRY SMOOTHIE( BLUEBERRY, ICE, LOW FAT MILK, AND 1 SCOOP OF WHEY PROTEIN, KONTING OLIVE OIL)

DINNER: 4 OZ CHICKEN BREAST AND 2 PIECES OF WHOLE WHEAT BREAD

 

PUWEDENG BANANA AND OTHER FRUITS ANG GAMITIN KUNG HINDI AVAIL. ANG IBANG PRUTAS.

 

I LOST 50 LBS BY DOING ALL THESE ACTIVITIES FROM 215 DOWN TO 165 LBS.

 

ONE MORE THING ANG PAGCONSUME NG CALCIUM BASED FOOD WILL INDUCE BODY FAT LOSS ACCORDING SA MGA TESTS AND STUDIES. SAKA EVERYTIME NA KAKAIN KA, SAMAHAN MO NG ISANG MALIIT NA SILI DAHIL IT WILL INCREASE YOUR METABOLISM.

SAKA EATING FOOD RICH IN FIBER WILL MAKE YOU LOSE WEIGHT TOO. PRUNES, OATMEAL, CAMOTE, MGA BERRIES ANG MARAMING SOLUBLE AND INSOLUBLE FIBER.

[session_kid]

isa daw paraan ng pagpapaliit ng tyan - vocalization araw-araw (as in practice sa pagkanta). won't give you the killer abs, pero liliit daw tyan.

[legato]

ako rin problema ko pagpapaliit ng tiyan. ang hirap wala kasi time tapos sa ofice pa lagi ka nakaupo kaya tuloy ayan resulta unti-unti nagiging bundat na.

[Claymore]

Ang tiyan nga naman. Pag malaki mahirap tumingin pababa. Minsan kailangan na ng salamin. Hayyy

[JACKJACK]

Hi, I'd like to add my two-cents worth sa thread na 'to:

 

First, accept that not everyone can have washboard abs.

It's a matter of genetics din kasi.

 

You can be an Ectomorph. You are born with

less fat and less muscle. Eto yung mga patpatin

na talgang hindi lumalaki ang muscle and hindi

tumataba kahit marami kainin kasi mabilis talaga

metabolic rates nila.

 

You can also be an Endomorph. Eto naman yung

mga mas maraming fat kesa sa muscle. Most fats

pa naiipon sa belly and sa hips so they have this

round shape. This explains why may mga payat

pero ang laki naman ng tiyan.

 

Finally, you might be a Mesomorph. Eto naman yung

maraming muscle and konti fat. Eto yung mga kahit

kaunting exercise lang defined na agad yung muscle.

Sila yung maswerte because of genetics.

 

Now having said that, although we cannot all have

washboard abs, everyone can at least trim their tummies.

Pero it invloves lots of hard work and if you really

want to trim down your tummy, you should have a

commitment with yourself.

 

It's really hard work. Kung madali magpaliit ng tummy,

wala sanang malalaki tiyan. Lahat sana tayo maliit

ang tiyan. But that's not the case, mahirap talaga,

you have to work for it.

 

Now, men are predisposed to having fats around

our bellies. Women naman, sa hips, thighs and sa

puson. Malas nating mga lalaki kasi problem talaga

yung tiyan natin.

 

Tama lahat ng sabi dito that reducing your tummy

starts with diet. I hate to use the word diet kasi it's

misinterpreted sometimes as starvation.

 

I'd rather use the term, sensible eating. Simple

lang yan. The more fat and sweets you eat, the

more fat you'll get.

 

Simple di ba?

 

You can get fat almost anywhere, lalo na yung

saturated fat. Learn to read labels.

 

Understand also evolution. Ang tao kasi, we evolved

at a time millions of years ago nung mahirap

makahanp ng fat and anything sweet. So our bodies

are evolved to store fat and convert sweets into fat.

It's a survival mechanism nung una pang panahon

na dala pa rin natin ngayon.

 

Madali na makahanap ng fat and sweets

ngayon pero yung evolved body natin ganun

pa rin yung survival mechanism so fats are

easily stored in our bodies.

 

If you think starving yourself naman is the way to lose

fat, mali din. If you starve yourself, your body thinks,

as others have said here, na may famine.

 

So famine mode siya. Babagalan yung metabolism

mo and you'll burn less calories. You may grow thin

but in the long run, mas tataba ka pa kasi bumagal

na yung metabolism mo so don't starve.

 

Sensible eating is eating 5 to 6 small meals

a day. Don't let your metabolism slow down.

Keep it burning calories so feed your body

palagi. Don't drink softdrinks or iced tead (a friend

who works for nestle says their iced tea is evn more

loaded with sugar than coke!). Train your mouth

to only drink water.

 

Avoid fried foods. Go for grilled. Eat lean meat,

tanggalin mo yung taba from the meat. One cup

of rice ok na. Eat veggies din.

 

For the exercises, do cardio. If you're really big

and fat, concentrate muna sa cardio to increase

your metabolism. Your goal is to burn calories.

Pag mas marami kang nabu-burn na calorie kesa

sa kinakain mo, your body will soon use the fat

in your body. Still, don't starve. The key here is

to keep your metabolism going.

 

Best cardio exercise for me is group cycling or

what's properly called spinning. It's intense and keeps

your heartrate way uo there, thus burning loads of

calories.

 

Pansinin mo mga cyclist. They're really lean.

They're not big pero deined yung muscles and

ang payat nila tingnan.

 

As you start to lose fat, add resistance training to

sculpt your body. Pag dinagdagan mo muscles mo,

you'll burn more calories pa lalo kasi muscles keep

burning calories even while you're resting.

 

Don't bother with programs. It starts with you and your

level of commitment. Kahit wala kang program, if

you know the basic workings of your body and a little

understanding about evolution, you can lose all those

fats.

 

Basta be realistic. Don't go for washboard abs. Basta

trim ka and you feel great, hindi ka sluggish, ok na

yun.

 

Di lahat tayo pwedeng maging Mark Nelson but all

of us can work to being fit and healthy.

 

Hope this helped. Start trimming those tummies!

[Google]

tama si jackjack. sapul lahat. :sl:

[fire_and_ice_girl]

Wow! very helpful thread...

[GMPaul]

bros,.,.any tips how could i build my lowed abs,.,.,. bukod sa leg raises & leg crunches????

[Gobernador]

for me bawas sa COKE and BEER medyo lumiit ng konti :cool:

[chawie2]

hi

[xXxander]

Hi, I'd like to add my two-cents worth sa thread na 'to:

 

*****

 

Natumbok mo, JACKJACK. Di lang two-cents worth yan pre!!! Nasagot lahat and very comprehensively at that. :cool: :cool: :cool:

[JACKJACK]

Thanks, XXXander!

 

Just wanna help out here kasi naging problem ko rin yung tiyan.

 

Now, my pants are all loose and salamat sa diyos, was able to achieve

that V-shape we all want. Not really washboard abs pero may cuts kahit

paano. Swimmer-type body kumbaga, hehehe...Kaso it took me 9 months!

 

Kaya I emphasize talaga yung commitment. Without commitment with

yourself walang mangyayari. Tiyaga lang.

 

What worked for me was totally tumigil sa pag-inom ng cola,

iced tea, coffee and anything sweet. Tubig lang talaga. Paminsan

iced tea pero mga one glass, once a week. Buti I don't drink beer

or any alcoholic drink.

 

Of course, cardio exercises din. 1 to 2 hours a day, 6 days

a week. (Pag weekends umaabot akong 4 hours working out

2 hours weights/resistance, 2 hours group cycling).

 

Di ka naman kailangan maging gym freak. Brisk walking

araw-araw pwede na yun for cardio. Like pag lunchtime,

my office is a 30-minute walk away from the mall. Imbes na

tamarin ako maglakad, I walk all the way to the mall to have

lunch then walk back. Eh di naka-exercise na kahit paano di ba?

 

Sa office naman I make it a point to stretch and walk

around. (Minsan sinasabihan na parang supervisor umasta

kasi lakad ng lakad, but I don't care, at least hindi naman

lumolobo tiyan ko, hehehe...)

 

Yun lang, depende sa katawan mo what will work for you.

Magic word is TIYAGA