Pano Ba Paliitin Ang Tyan

[DoctorPepper]

Caloric deficit. Cut carbs and sugar. 

[DonManuGoat]

diet

[mochafrappe1]

Strength training with caloric deficit. Walking minimum 10k steps a day.

[Azkalsg]

Diet and cardio workout

[Darkman23]

I.F.

[chopstix]

Strict diet. I do daily jogging for about 6 Km.

[Edmund Dantes]

For me the best answer is lifestyle change. That is what it comes down to

Madaming exercise at diet techniques, pero balewala lahat yan kung hindi naman tama ang motivation mo and you can not develop the discipline to stick with it. Some people will want to have a flat stomach in 3 months para makapagboracay. Then pag tapos na summer, puro red horse ulit. Di bale wala din. And as you grow older it becomes more and more difficult to lose fat with age.

So have a mindset that whatever diet or exercise practice you will have will be permanent na. And that you would be patient, since for life mo naman yan gagawin. That is when you will begin to see sustainable na results

[Edmund Dantes]

One more thing

Beware of products like sauna belt. Sayang ang pera sa mga ganun. Madaming nabibiktima sa ganyan

1. You can not specifically target fat in one area of your body.  In fact you really have no control on where your body will decide to lose fat
2. Fat does not melt away through sweat. 

Huwag din basta maniniwala sa mga fast results na yan. Kasi nga it took time for us to gain size in the middle portion, so naturally, it will take time also to lose it. And besides, like what I keep on saying, its all really about lifestyle and long term habits 

[Bocobo]

Do low carb. Don't eat rice, noodles, sweets, bread, starchy food. Eat meat and a lot of veggies. Healthier and quick weight loss. 

[Dealdealers]

Jogging

[handsomebob]

anybody here who does CARB CYCLING?? hahaha...

share some of your meal plans also if ever....

 

[Edmund Dantes]

17 hours ago, handsomebob said:

 

share some of your meal plans also if ever....

 

Meal 1-Breakfast
-Tuna Omlette (I add some onions, tomato, and bellepepper, or olives) 1 banana, 1 tbsp peanut butter
Or
- Apple, banana, kiwi fruitbowl with 1-2 tbsp honey and 1tbsp cinnamon. I take this pag napadami kain the previous day

Meal 2
- Eggs (Either scrambled in olive oil or boiled), 1 Banana, or half apple

Meal 3- Lunch
- About  200g of either fish, chicken breast, or lean protein. Di naman strikto masyado sa pagkakaluto, basta in olive oil palagi. Pag kelangan pa reduce, di bawas portion
-Mixed veggies, usually combination of brocolli, kangkong, pepino, kamatis, some olives too
-Potato/ Kamote. Eto binabawasan depende sa dami ng work load for the day or kung kelangan magreduce. Sometimes 1 potato for a day is enough

Meal 4.1
- Frozen peas corn and carrots, plus a little pasta sauce (Low fat), microwaved. I like this a lot

Meal 4.2- Usually before workout
- Oats with frozen strawberry 
Or
_eggs (Scrambled at boiled)  and a banana

Meal 5 Dinner
- Pretty much the same as lunch, just a little less complex carbs

Meal 6 (Optional)
- Banana/ apple/
Or 
- Nonfat yogurt

All taken this totals to about 1700 calories or less 

Usually I drink plenty of water at night.

Pag mas mahaba araw, kunwari madaling araw gigising, may dagdag na 1 more meal. Usually a healthy sandwich. 

When it comes to diet, ikaw dapat maka-estimate nyan. Dapat kilala mo katawan mo. Dapat alam mo kung ano ang klase ng kain na magpapapagaan, magpapabigat, o hindi magbabago timbang mo. So keep tallying the numbers and adjust portions accordingly

[handsomebob]

@Edmund Dantes

wow, sobrang disciplined saka magastos sir haha but thank you for this kuha lang ako ng idea kasi..

pero gain weight muna ako tapos cut uli 

mababa na siguro ang body fat percentage mo sir! Kudos 

[Edmund Dantes]

31 minutes ago, handsomebob said:

@Edmund Dantes

wow, sobrang disciplined saka magastos sir haha but thank you for this kuha lang ako ng idea kasi..

pero gain weight muna ako tapos cut uli 

mababa na siguro ang body fat percentage mo sir! Kudos 

Dinadaya ko din naman sya pag di ko matiis. Like minsan kakain ako 2 chocomallows. Hahaha Tsaka may 1 day naman ako na kakain ako ng gusto ko, huwag lang aabot sa limit ng calories.

I do not have a fitness model physique if that is what you mean, but this recommended formula was advised sa akin and I lost my pandemic body because of it. Ang advise din sakin, alamin mo din talaga katawan mo. Pag alam mo na kung ano yun kain na makakapagpabigat o pagaan sa iyo, madali na magadjust. 

Yeah medyo disiplina ka din sa paggo-grocery mo and yes, medyo magastos sya. Pero kung icompute mo naman yun mga kain sa office caf nyo, at kain sa labas, pati na inom, tabla na din kung baga.

One more advise sa akin, lagi ka dapat may pagkain for the entire day. Kasi kung di mate-tempt ka lang na bumili kung saan.

Para sa akin ang pinakamahirap lang ire-sist yun pag merong may birthday sa opisina, at sunoid sunod pa. Ayan na yun Ambers, yun pagkalaki laking pizza, may coke at icecream ka pa. Ayus!!!

[handsomebob]

14 minutes ago, Edmund Dantes said:

Dinadaya ko din naman sya pag di ko matiis. Like minsan kakain ako 2 chocomallows. Hahaha Tsaka may 1 day naman ako na kakain ako ng gusto ko, huwag lang aabot sa limit ng calories.

I do not have a fitness model physique if that is what you mean, but this recommended formula was advised sa akin and I lost my pandemic body because of it. Ang advise din sakin, alamin mo din talaga katawan mo. Pag alam mo na kung ano yun kain na makakapagpabigat o pagaan sa iyo, madali na magadjust. 

Yeah medyo disiplina ka din sa paggo-grocery mo and yes, medyo magastos sya. Pero kung icompute mo naman yun mga kain sa office caf nyo, at kain sa labas, pati na inom, tabla na din kung baga.

One more advise sa akin, lagi ka dapat may pagkain for the entire day. Kasi kung di mate-tempt ka lang na bumili kung saan.

Para sa akin ang pinakamahirap lang ire-sist yun pag merong may birthday sa opisina, at sunoid sunod pa. Ayan na yun Ambers, yun pagkalaki laking pizza, may coke at icecream ka pa. Ayus!!!

yeah sir, right now I am taking mass powder para mag gain weight, mahirap talaga pag walang meal plan or pag May lakad, hehehe 

thanks sir and hope u reach your goal! God Bless!

[Chiananicole]

Once a day lang ako kumakain kaya sexy katawan ko,at araw araw ako ng iinum ng lemon juice na myhalo pipino. 🍋🥒 healthy juice healthy diet.try mo for sure magiging healthy katawan mo.

Edited September 28, 2022 by Chiananicole

[Kingen]

best exercise to lose weight?

[BigPip]

40 minutes ago, Kingen said:

best exercise to lose weight?

long distance running. or continuous cardio mga 1 hour straight

[cyberdraven]

What works for me is strength training, rather than cardio.  Compound movements in progressive overload in the 5 main lifts - squats, deads, BP, military press and pull-ups.

Sa diet, high protein naman.  More on protein, iwas sa fats and sugar.  I don't count my calories but less rice and more meat ulam.  Brekie is alternating non-fat greek yogurt and 2 boiled eggs.  I still drink alcohol but only on my recovery days, more on hard liquor na din iwas sa beer.

[Cammiee of Belle]

diet and more on sexytime 😝

[Duel of Fate]

6 hours ago, Cammiee of Berkley said:

diet and more on sexytime 😝

for some reason mejo applicable to 😂

i mean, pag weeks na sunod sunod meetup and spa and other fun stuff ko lumuluwang mga damit ko 😂

pag ilang buwan ako tengga nagiging 2 baba ko, 🤣

[handsomebob]

15 hours ago, Cammiee of Berkley said:

diet and more on sexytime 😝

KAYA KALA PALA SUPER SEXY MISS CAMMIE...hahaha..

 

[K0RN - RETIR3D]

On 8/30/2022 at 10:53 PM, NoodleMaker said:

napaliit ko tyan ko with a combination of

1. exercise
2. alcohol reduction
3. increased sleep
4. intermittent fasting
5. modified my diet to eat only veggies twice a week - without rice

sadly nag-plateau na ako so may konting body fat pa rin.

Try doing a diet break once in a while

[Jacknife]

I walked 3 miles everyday (relaxed walking) lost 2 inches of belly fat in about 4 months. Medyo matagal pero di naman ako nagmamadali. 

[Edmund Dantes]

7 hours ago, Jacknife said:

I walked 3 miles everyday (relaxed walking) lost 2 inches of belly fat in about 4 months. Medyo matagal pero di naman ako nagmamadali. 

Yeah its important talaga na huwag magmadali. Let your body naturally adapt. Naging slow din ang paglose ng weight sa akin, but the point is, I did keep it off. Maski mapasubo ka ng konting pizza at pancit sa office, alam ko may mababawas pa din na timbang sa akin by the end of the week.

See, it takes time for you to gain that belly, so naturally it will also take time for you to lose it. Huwag kayo maniwala sa mga lose weight quick schemes na yan. The faster you lose the weight, the more likely you will just gain it all right back, because your body has difficulty adapting