Unataka Tumbo Flat na Six Packs? Cheki Hapa

[Castr]

Mkuu nimeupenda Sana huu Uzi big up to you

Pamoja mkuu.

 

[Lizarazu]

Alafu tumbo unaweza ukatengenezea hata kitandani kwako.

 

[Sugarsukari]

Alafu tumbo unaweza ukatengenezea hata kitandani kwako.

Kivipi?

 

[Castr]

Kivipi?

Ukiwa kitandani kwako, ukiwa umekaa huku miguu inagusa sakafuni unaweza ukawa unafanya crunches hapo hapo.
Yaani kuanzia kiunoni kuja kichwani kunabaki kitandani, hivyo utakua unajinyanyua na kurudi kama ulivyokua umelala mwanzoni.

 

[Lizarazu]

Ukiwa kitandani kwako, ukiwa umekaa huku miguu inagusa sakafuni unaweza ukawa unafanya crunches hapo hapo.
Yaani kuanzia kiunoni kuja kichwani kunabaki kitandani, hivyo utakua unajinyanyua na kurudi kama ulivyokua umelala mwanzoni.

Sahihi kabisa ila tu asiache kutanguliza mto chini wakati wanafanya crunches.

 

[mangia22]

Mdada ambaye anataka kukimbia wikiendi hii anakaribishwa na SingleFather, mjumuike pamoja.

wapi nije

nimeipata hii hapaaa,,,,

1

MONDAY

Breakfast: 2 boiled eggs and 1 citric fruit too.
Lunch: 2 slices whole meal bread and some fruit.
Dinner: big serving salad and chicken.

TUESDAY

Breakfast: 1 citric fruit and also 2 eggs boiled.
Lunch: salad of green veggies and chicken.
Dinner: veggie salad, 1 orange and 2 boiled eggs.

WEDNESDAY

Breakfast: 1 citrus fruit and again, 2 boiled eggs.
Lunch: low fat cheese, 1 tomato and 1 slice whole meal bread type.
Dinner: salad and chicken.

THURSDAY

Breakfast: 2 eggs, boiled, and 1 citric fruit.
Lunch: fruit.
Dinner: salad and steamed chicken.

FRIDAY

Breakfast: as the day before.
Lunch: steamed veggies and 2 eggs.
Dinner: salad and barbeque or fish.

SATURDAY

Breakfast: as the day before.
Lunch: fruit.
Dinner: steamed chicken and veggies.

SUNDAY

Breakfast: 1 citric fruit and 2 eggs boiled.
Lunch: tomato salad, steamed veggies and chicken.
Dinner: steamed veggies.

Week 2

MONDAY

Breakfast: 2 eggs + citric fruit.
Lunch: salad + chicken.
Dinner: 1 orange, salad and 2 eggs

TUESDAY

Breakfast: as the day before.
Lunch: 2 eggs + steamed veggies.
Dinner: salad, fish or barbeque.

WEDNESDAY

Breakfast: as the day before.
Lunch: salad + chicken.
Dinner: 1 orange + veggie salad + 2 eggs.

THURSDAY

Breakfast: as the day before.
Lunch: steamed veggies + low fat cheese + 2 eggs.
Dinner: salad + steamed chicken

FRIDAY

Breakfast: as the day before.
Lunch: tuna salad.
Dinner: salad + 2 eggs

SATURDAY

Breakfast: as the day before.
Lunch: salad and chicken too.
Dinner: fruit.

SUNDAY

Breakfast: as so far again.
Lunch: steamed veggies + steamed chicken.
Dinner: as the lunch.
You see that this diet has no carbs almost and that is why you need doctor consult before starting it. The menu is repetitive and simple. And for even better results, include workouts at least half an hour per day.



salads angalia zile mbogamboga za kuchoma mafuta na protein nyigi(braccoli,apple,,parachichi ect) whole grain ni mkate wa brown.....sijui atta....hizo citrus fruit ni malimao ,,machungwa,,,matunda makakasi......ukichoka mkate kunywa na yogat plain low fat......ukiongezea na maoez kidogo unapata majubu mazuri zaidi....kwa wenye magonywa wawaone daktari kwa maelekezo kabla kuanza,,,,yai ni zuri sana kwa sababu inapunguza njaa na inavitamin hasa protin rahisi na low colestrol.....mtupe mrejesho

 

[Castr]

wapi nije

Niko Dar, uko wapi?

 

[Tatigha]

Nilinunua elfu 10, ukiwa Feri unataka kuvuka kwenda kigamboni utakuta kuna jamaa ameweka vitu vya mazoezi na hivyo vitairi anavyo.

Kula ni kawaida ila isiwe junk food (Burger, Pizza n.k)

Hahahaaa pale ferry napitaga sana na kumuona yule jamaaa anayeuza hizo mambo

 

[Toosweet]

Pamoja Mkuu

 

[Castr]

Hahahaaa pale ferry napitaga sana na kumuona yule jamaaa anayeuza hizo mambo

Huyo jamaa alianza vya 45 na 20 tukashushana mpaka hapo.

 

[Castr]

Pamoja Mkuu

Mia ya mia

 

[20PROFF]

Mkuu fungua group then tujjmwage well

Karibu kwenye Body For Life Challenge, kuna uzi nimeuanzisha wenye lengo la kutiana moyo. Itatuchukua wiki mbili kwa routine yote.
Challenge itaanza kesho.

Check username ya Castr angalia posts, kisha threads angalia uzi umeandikwa "Body For Life Challenge: Jiunge na Mimi"

##Body4LyfChallenge

 

[Castr]

Mkuu fungua group then tujjmwage well

Kuna jibu lipo uzi ule kule mkuu

 

[20PROFF]

Kuna jibu lipo uzi ule kule mkuu

Yeah nimeon man.........

 

[new generation]

Thanx much

 

[steveachi]

Tutupieni vyakula vya kula na kutovila kabisa basi hapa wakuu ili tuanze hiyo program ya kupunguza mafuta

 

[Castr]

Tafadhali usiniquote na kuniuliza juu ya hii mada

 

[uniquelady]

Asante mleta mada ,VP kuhusu misosi ya kutumia wakati unapunguza tumbo au vitu vya kuacha kula au kutumia wenye uzoefu tacadhali

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[uniquelady]

Mazoezi ya tumbo yanahitaji uvumilivu na pia kula vyakula sahii.... Matokeo ya mazoezi huja baada ya miezi miwili hadi mitatu wengine mpaka sita....

Vyakula sahihi ni vipi hivyo jamani

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[uniquelady]

Hapo itategemea eneo lako la tumbo lina fat kwa kiwango gani, mfano aliye na fat kama ya Peter Msechu itafika huko kwenye mwezi mpaka miezi miwili.
Lakini kama Mr Blue haiwezi kufika huko.

Hahahahahh

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