Pano Ba Paliitin Ang Tyan

[carcinohate]

Regular short roadwork and sustainable diet changes. Yun ang pinaka madaling gawin. 20mins ng jogging and simple adjustments sa calorie intake lang. Kung gusto mong mas bumilis ang results, dagdagan mo ng Intermittent Fasting and weight lifting na short but intense (40mins max).

 

Im 43yrs old but i've never looked better in my whole life because of this lifestyle combination.

 

Sleep is also #1 factor.

[Dr.smitch]

 

Diet and exercise - it's not true na pwde mong daanin purely sa abdominal exercises ang pagpapaliit ng tyan. Kung part ng exercise routine - ok sya pero kung puro ab exercise ka lang - parang useless.

And hindi dahil payat ka eh hindi mo na kailangan ng exercise and diet - I mean payat ka lang siguro tingnan pero baka kung puro fats naman ang kinakarga mo - technically fat ka pa din (hirap i-explain). Hmmmm, put it this way - a 160 lb. couch potato with 30% body fat carries more fat than a 230 lb. athlete with only 10% body fat.

So complete exercise and diet ka dapat - pampaalis na ng fat - pampadagdag pa ng muscles.

Oh and when I say diet - sensible diet ah meaning less fat and carbs but more protein pero kakain ka pa din - hindi ito yung typical crash diet type na parang nagfafasting ka na - yun bang parang contestant ng Survivor.

[flatwall]

Diet and exrcise

[will robie]

There are ab exercises in youtube. Believe me, it works. My abs aren't exactly six pack but I have.

[Tremonti]

uminom ng 1 basong tubig bago kumain. 1 cup lang ng rice

pwde rin mag oatmeal

[Tor23]

Proper diet

push up

sit up

[RED2018]

Weight training can also do the trick... and balanced diet

[Mr.Jalapeño]

Mag gym

[GrandGM]

no carbo work for me

[Hambone]

Diet and exercise to get a lower body fat %. Ab workouts won't help if you aren't getting rid of the fat as the fat just covers up your abs. Count your calorie intake and do something like 500 calories below what you should be taking daily to maintain your weight and exercise. You'll lose the fat in a few weeks with proper commitment.

[tazmanic]

Share ko lang po. 11 months ago I weighed 87kg 34" waistline and 25% body fat. Medyo chubby chubby and I decided to do a lifestyle change. Take note back then, regular gym goer na ko, matakaw lang talaga.

 

I downloaded the myfitnesspal app to track my calories, limiting myself to 1500 cal per day saka tuloy lang ang gym. By Feb, I was down to 73 kg at 15% body fat. Pero di na ko gumagaan plus laging nanghihina. That's when I shifted to intermittent fasting and increased calorie intake to 1600 per day. Saka mostly freeweight compound exercises na ginagawa ko.

 

Now I'm down to 71.5 kg and 11/12% body fat. Medyo pabago bago din depende sa kinakain. Ok na ko dito, maintenance na lang.

Edited September 1, 2018 by tazmanic

[BoyBumbilya27]

Regular exercise and no rice but make sure you eat a high protein diet to compensate your energy in building muscles.

[bananappeal]

kaya ba magpaliit ng tiyan without going to the gym?

[MangMojo]

intermittent fasting

[O.S.]

Abs are made in the kitchen so try checking the amount of calories that you should be taking per day by losing at least 1-2 lbs per week

[beachhouse]

Keto with IF. tapos back exercises

[MangAndoks]

mag diet ka

[Dark Omen]

intermittent fasting, discipline at control sa kinakaen

[ekips]

Nasa pagkain yan mga boss. Kung madami ka kumain, like nakaka 2 rice or 3 rice ka. Bawasan mo gradually. Wag biglaan. Kunwari this week 3 rice ka, next week 2.5, next next week 2 hanggang sa mag half rice ka nalang. Tingnan natin kung di pa lilit tyan mo nyan. Pag gusto mong medyo may muscle tyan mo tsaka ka mag ab exercise. Pero kung puro exercise ka lang tapos malakas ka naman kumain eh hindi mo makikit yung muscles sa abs mo kasi bloated at natatabunan ng taba. Pwede din gawin mo instead na 3 main meals a day, gawin mo 6 to 8 small meals. Basta targetin mo yung konti lang na food intake, sanayin mo tyan mo na konti lang kayang tanggapin na pagkain.

[PopcornManiHopia]

The most important is diet. Sabi nga nila, para mag ka abs 90% Diet only 10% sa Gym

[CPA]

Food and Exercise is already given, It is your willpower that will decide.

[Agent Maria Hill]

do the sit ups 100x before going to sleep and upon wake up

[K0RN - RETIR3D]

For me its Caloric Deficit + Right Amount of Sleep + Right Amount of Exercise (Cardio + Strength Training).

[GlennMelgarDeChavez]

Number 1 diet!!! Caloric deficit and definitely less carbs and sugar! Then exercise

[flatwall]

Sempre less sweet at Carbo. Exercise at early in bed