Unataka Tumbo Flat na Six Packs? Cheki Hapa

[Castr]

Mkuu nikifuata baadhi ya hayo mzoezi ndani ya mwezi mmoja nitakuwa nimepunguza kilo ngapi!?

Haya mazoezi siyo ya kupungua, nime-assume kwa ambaye ana fat kawaida ambaye siyo nimeonesha aanze na kipi kifuate na kipi.

 

[Castr]

Refer Louis Nazario De Lima ( Ronaldo)

Refer Louis Nazario De Lima ( Ronaldo)

Sasa chief picha yenyewe unaona huyo bwana yupo hapo anakula bata unadhani nini kitatokea?
Namna pekee ambayo ulichowahi kuwa nacho kisipotee ni kua na diet na lifestyle yenye nidhamu hata bila mazoezi hautaufikia mwili huo.

 

[ypointer4]

Unafanya kama hii routine niliyoionesha?

Ndiyo mkuu kama hivyo naongeza na mountain climbers lakini bado.

 

[Castr]

Ndiyo mkuu kama hivyo naongeza na mountain climbers lakini bado.

Hongera kwa dedication mkuu.

Umewahi kuingiza na kukimbia katika routine yako mkuu?

Unatumia dawa zozote (supplements) katika mazoezi yako?

 

[ypointer4]

Hongera kwa dedication mkuu.

Umewahi kuingiza na kukimbia katika routine yako mkuu?

Unatumia dawa zozote (supplements) katika mazoezi yako?

Sina routine ya kukimbia mkuu! Na situumi dawa ya aina yoyote!

 

[Castr]

Sina routine ya kukimbia mkuu! Na situumi dawa ya aina yoyote!

Ingiza na routine ya kukimbia mkuu

 

[Uncle Jei Jei]

Nzuri sana, Asante

 

[florence]

Mazoezi ukiyazoea inakuwa ni kama starehe. Nilianza kuota kitambi mara tu nilipopata kiajira na kuanza kuzikunja noti na kubahatika kupata kausafiri kakutembelea, nikaona sasa huko ninapoelekea nitapasuka. Nikiangalia muda wa kufanya mazoezi nakosa kabisa, naingia kazini asubuhi narudi jioni. Nikaona chakufanya hapa ni kuamka alfajiri nifanye mazoezi ndio niende kazini. Nikaanza kuamka saa 11:00 alfajiri kila siku, naenda uwanjani kukimbia kuzunguka uwanja. Siku ya kwanza nilizunguka mara 6, siku zilivyozidi kwenda nikawa naongeza, hatimaye nikawa naweza kuzunguka mara 35, na nikitoka kukimbia nikifika home nafanya mazoezi ya tumbo kama crunches, sit ups, n,k.

Siku hizi nimebadili utaratibu, sihesabu tena mizunguko ninayozunguka uwanja bali nakimbia kwa saa 1 bila kupumzika. Kitambi kimeyeyuka na nina six-pack, najisikia vizuri muda wote, nimechangamka na ninajiamini. Nimezoea kufanya mazoezi hadi nikikosa kufanya nahisi kupungukiwa kitu kwa siku hiyo.

Ukichukulia mazoezi ni adhabu, utafanya kwa siku chache na kuacha. Mazoezi ni matamu asikwambie mtu. Tufanye mazoezi wakuu.

Nimeona nishee hii ili wengine nao wahamasike

Hongera
mie naona adhabu pale ninapoambiwa nisile baadhi ya vyakula. ati nile mbogamboga na makabichi. Je ? wewe ulikuwa unaendelwea kula kama kawaida au ulibadili na naman ya ulaji?

 

[successor]

Hongera
mie naona adhabu pale ninapoambiwa nisile baadhi ya vyakula. ati nile mbogamboga na makabichi. Je ? wewe ulikuwa unaendelwea kula kama kawaida au ulibadili na naman ya ulaji?

Nakula kama kawaida ingawa kwenye mlo wangu nazidisha mboga za majani na matunda. Fanya mazoezi kwa bidii mkuu, mwili wenyewe utakubali na utafurahia sana.

 

[ypointer4]

Ingiza na routine ya kukimbia mkuu

Poa sana mkuu ngoja ni adjust ratiba.

 

[florence]

Nakula kama kawaida ingawa kwenye mlo wangu nazidisha mboga za majani na matunda. Fanya mazoezi kwa bidii mkuu, mwili wenyewe utakubali na utafurahia sana.

Najitahidi kiongozi, ninakitambi kikiondoka nitafurahi mnooo

 

[cbe]

Gudder

 

[Jaslaws]

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

Mkuu embu tusaidie hyo diet yako

 

[successor]

Najitahidi kiongozi, ninakitambi kikiondoka nitafurahi mnooo

Endelea kukaza mkuu

 

[Touto]

ivi kuna mazoezi ya kuongeza kalio

Squats

 

[La Princesa]

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

Mkuu hiyo diet ya week mbili uliifanyaje?unawez share uzoefu kidogo?

 

[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

Mkuu hiyo diet ya week mbili uliifanyaje?unawez share uzoefu kidogo?

Mkuu embu tusaidie hyo diet yako

Diet ya mdau hiyo hapo.
Binafsi naona hii ni extreme mno, kuukatalia mwili chakula ghafla kwa wiki mbili tu ni tatizo.

 

[La Princesa]

Diet ya mdau hiyo hapo.
Binafsi naona hii ni extreme mno, kuukatalia mwili chakula ghafla kwa wiki mbili tu ni tatizo.

Mkuu ni commitment tu,mi nilifanya diet ya kula veggie asubuhi,mchana veggie or fruits usiku fresh juice without any added sugar and i lost 4 kgs,Mind that kuna siku kama mbili hivi nilkuwa nacheat nakula kaubwabwa kiduchu au kaugali kadona..unawweza then baada ya hizo siku unaanza kula kama kawaida ila unacontrol intake yako na mazoezi unapungua...i was 97 and now ndani ya miezi 2 nna 79 kgs

 

[Castr]

Mkuu ni commitment tu,mi nilifanya diet ya kula veggie asubuhi,mchana veggie or fruits usiku fresh juice without any added sugar and i lost 4 kgs,Mind that kuna siku kama mbili hivi nilkuwa nacheat nakula kaubwabwa kiduchu au kaugali kadona..unawweza then baada ya hizo siku unaanza kula kama kawaida ila unacontrol intake yako na mazoezi unapungua...i was 97 and now ndani ya miezi 2 nna 79 kgs

Salute to your commitment.

 

[RRONDO]

Wakati niko age 16-27 hio kitu ilikuwepo tu bila mazoezi yoyote special ya tumbo. Nilikuwa tu mwanamichezo na mwili wenyewe ulikuwa unakatika! Nashangaa vijana wa siku hizi 20/25 kitambi kikubwa utafikiri nini sijui!