Unataka Tumbo Flat na Six Packs? Cheki Hapa

[Lokii]

Anza tu na hii hii mkuu. Halafu cheki na huu uzi

Jinsi ya kutengeneza mwili bila kuingia Gym

Sawa mkuu, ila hii ya kitairi sio kwamba ntakikomaza zaidi kitambi kiwe tu kigumu badala ya kukipunguza?

 

[samsun]

Mazoezi ni mazuri sana,ila cha kukumbuka ni kuwa UKISHAJIINGIZA KWENYE MAZOEZI HUTAKIWI KUACHA,NA UKIACHA KAMA NI KITAMBI KITAKUWA X 2 AU X 3 YA HIVO ULIVO SASA AU KAMA NI MWILI UTAKUWA ZAIDI YA HAPO.

 

[byongo]

MAZOEZ YANAHITAJI MOYO WA CHUMA NA SALA...MIMI NILINENE MPAKA NIKITEMBEA KIFUA KINATIKISIKA NYAMA,,NIKAPIGA DIET PLAN YANGU MOJA KWA WIKI MBILI NIKAWA KAMA MODEL SASA NDO NATAKA NIINGIE GIM SEMA NATAKA MWALIM NIMWELEZE NAVOTAKA KUA MAANA MAFUTA YOTE NIMETOA

Jamani,naomba nsaidie kujua diet plan yako..me nna wiki 3 now naruka kamba na nmeacha kabisa kula wanga..ila nataka kujua ntapunguzaje kilo nyingi

 

[Simara]

Mazoezi ni mazuri sana,ila cha kukumbuka ni kuwa UKISHAJIINGIZA KWENYE MAZOEZI HUTAKIWI KUACHA,NA UKIACHA KAMA NI KITAMBI KITAKUWA X 2 AU X 3 YA HIVO ULIVO SASA AU KAMA NI MWILI UTAKUWA ZAIDI YA HAPO.

Usiniambie?? Mimi nilikua mnene kilo 75 now nina 65 baada ya diet na mazoezi hasa ya kuruka kamba....unataka niambia nikiacha kuruka kamba ntanenepa?? Mbona ntajuta sasa

 

[Castr]

Sawa mkuu, ila hii ya kitairi sio kwamba ntakikomaza zaidi kitambi kiwe tu kigumu badala ya kukipunguza?

Katika Nota Bene nimeonesha kua kama una fat nyingi fanya na kujog pia. Kuhusu kitairi kukukomaza hapana usitie shaka kwa hapo.

 

[Castr]

Mazoezi ni mazuri sana,ila cha kukumbuka ni kuwa UKISHAJIINGIZA KWENYE MAZOEZI HUTAKIWI KUACHA,NA UKIACHA KAMA NI KITAMBI KITAKUWA X 2 AU X 3 YA HIVO ULIVO SASA AU KAMA NI MWILI UTAKUWA ZAIDI YA HAPO.

Labda kama ulikua una-abuse (siyo kutumia) supplements kipindi unafanya mazoezi mfano Mega Mass, Muscle up, na steroids lakini kama ulikua unafanya naturally wewe haupo kwenye hilo kundi la kuwa kituko ukiacha mazoezi.

 

[Castr]

Usiniambie?? Mimi nilikua mnene kilo 75 now nina 65 baada ya diet na mazoezi hasa ya kuruka kamba....unataka niambia nikiacha kuruka kamba ntanenepa?? Mbona ntajuta sasa

Hapana mkuu haiwezi kua hivyo.

 

[samsun]

Usiniambie?? Mimi nilikua mnene kilo 75 now nina 65 baada ya diet na mazoezi hasa ya kuruka kamba....unataka niambia nikiacha kuruka kamba ntanenepa?? Mbona ntajuta sasa

Ukianza mazoezi iwe ndio kama kilevi chako,sio eti baada ya kupungua uache UTAKUWA BONGE AFADHARI YA MWANZO,NA WATU WENGI HAWALIONGEI HILI. WAANGALIE WANAMICHEZO WOTE WALIOACHA AU KUPUNGUZA MAZOEZI WANAVYOKUWA.

 

[byongo]

Mkuu nimeamua kujitolea kumsaidia mpendwa wangu Khantwe

Na Mimi naomba nisaidie

 

[byongo]

Usiniambie?? Mimi nilikua mnene kilo 75 now nina 65 baada ya diet na mazoezi hasa ya kuruka kamba....unataka niambia nikiacha kuruka kamba ntanenepa?? Mbona ntajuta sasa

Uliruka kamba kwa mda gani?! Na mm naruka kamba[emoji5]

 

[Don255]

Dah kwahiyo tusifanye mazoezi kwakua elfu kumi nyingi mno?

nilikuwa namaanisha roller zinauzwa elfu kumi na mjini ziko nying mno

 

[Castr]

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

Aliielezea hapa...

Jamani,naomba nsaidie kujua diet plan yako..me nna wiki 3 now naruka kamba na nmeacha kabisa kula wanga..ila nataka kujua ntapunguzaje kilo nyingi

 

[Castr]

Ukianza mazoezi iwe ndio kama kilevi chako,sio eti baada ya kupungua uache UTAKUWA BONGE AFADHARI YA MWANZO,NA WATU WENGI HAWALIONGEI HILI. WAANGALIE WANAMICHEZO WOTE WALIOACHA AU KUPUNGUZA MAZOEZI WANAVYOKUWA.

Hebu nitajie bodybuilders ambao sasa hivi ni wanene.

Mwaka juzi nilikutana na mr Dar wa miaka ya 2000 jamaa bado yuko poa.
Mwaka jana nilikutana na mr Mbeya wa 2013 na bado yuko poa.

 

[Castr]

nilikuwa namaanisha roller zinauzwa elfu kumi na mjini ziko nying mno

Anhaaa nimekupata mkuu.

 

[Kang]

Crunches kamwe haziwezi kukupa sixpack, kinachokupa six pack ni low body fat percentage na kuipata hiyo low body fat percentage the only way ni kuipanga diet yako uanze kupoteza bodyfat.

Crunches kuwa zinakupa six pack ni myth, idea ni kwamba ukifanya mazoezi ya tumbo utapungua tumboni, mwili wa binadamu haufanyi kazi hivyo, utakapopungua inategemea na genetics zako kama vile unapoongezeka kwa mfano watu wengine wakinenepa wananenepa tumbo kwanza wengine hips kwanza etc.

Kwa wanaume wengi wanaanza kukusanya bodyfat tumboni wakinenepa na ndo sehemu ya mwisho kupoteza wanapokonda.

"ABS ARE MADE IN THE KITCHEN" Ni 90% diet.​

 

[Kaboom]

Na Mimi naomba nisaidie

We ni jinsia gani mkuu?

 

[manuu]

Kuruka kamba na Roller vimenisaidia sana kupunguza mwili ila huwa napata uvivu sana nikifanya hayo mazoezi nikiwa hme hadi najikuta naacha Roller na Kamba home naenda Gym kwa ajili ya hivyo hivyo vifaa ila kwa sababu Gym napata kampani nafanya najikuta nafanya mazoezi mda mrefu...

 

[Simara]

Ukianza mazoezi iwe ndio kama kilevi chako,sio eti baada ya kupungua uache UTAKUWA BONGE AFADHARI YA MWANZO,NA WATU WENGI HAWALIONGEI HILI. WAANGALIE WANAMICHEZO WOTE WALIOACHA AU KUPUNGUZA MAZOEZI WANAVYOKUWA.

Basi naacha cha kunenepa tena sitaki kama kitambi sina

 

[Simara]

Uliruka kamba kwa mda gani?! Na mm naruka kamba[emoji5]

Mara chache kwa week mara 4......diet ndiyo imenisaidia sana kupungua

 

[byongo]

Mara chache kwa week mara 4......diet ndiyo imenisaidia sana kupungua

Okay me naruka kila siku