How to have abs without any mga suppliments??

[iamyourdeath]

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mao pud ako prob guys, a big belly but in a small body.. i weight 175lbs. my waistline is 34-35. i want to reduce it to 2 inches. Lisod kaau isul.ob ang mga jeans nko karn. i had 33's jeans before pero karon 34 or 35 na jud. My work sched is 8am-5pm. after work kay kapoi na ako lawas so no time to exercise. Naa ko sat and sun na off days pero i give my time to my family pud. What should I do?

same ta bro....1 BIG pack abs ra gyud ta kutob

[makie]

Diet is very important. Limit or if possible avoid oily and fatty foods. Also limit your carbs. Eat lots of fruits and vegetables, drink lots of water. Monitor your calorie intake as well.

After diet is your activity. How intense is your workout? You should balance the amount of calorie that you take in to the intensity of your workout.

Eat meals frequently but in lesser amounts. Eat 5 to 6 meals in a day instead of 3 full meals to keep your metabolism up.

Do cardio exercises. Cardio improves your conditioning and burns a lot of fats.

This is what I do (which may serve as a suggestion as well):

MWF - I do boxing (lots of mitt work and heavy bags). In your case, you can lift on these days but start your lifting with cardio, maybe 20-30 minutes of cardio. End your session with crunches and sit ups.

TTh - I do cardio, jogging and sprints to be specific.

Every night I do some crunches and sit ups before going to sleep. Planking is good for the abs as well.

I used to do kickboxing before and stopped for more or less 8 months. In that span of time, I gained some 10kgs, and my tummy got big. In just 2 weeks of working out again, I lost nearly 2kgs (mostly due to water weight), and my abs are starting to show again.

[kuya88]

@makie: thanks sa advice...
maybe I can start off by reducing my carbs like less rice pero more sud.an sir noh? and meat + vege and sud.an jud.

cancel off drinking sodas na so I'll start drinking water (does it need to be lukewarm water or any lng?) I love to drink cold water jud.

Then i'll start with a routine of cardio (pwede cardio lng sah sir for everyday for 1 hour after work? then sat sun kay twice (morning and evening) or naa jud crunches or sit.ups?) My only prob is my belly and waistline ra jud. My limbs are okay ra. I have a lean body with a big belly. Dili jud proportionate ang ako tiyan sa ako limbs. that's why lisod pangita pants size na gagmay. need jud na dagko.

[stealthghost]

mao pud ako prob guys, a big belly but in a small body.. i weight 175lbs. my waistline is 34-35. i want to reduce it to 2 inches. Lisod kaau isul.ob ang mga jeans nko karn. i had 33's jeans before pero karon 34 or 35 na jud. My work sched is 8am-5pm. after work kay kapoi na ako lawas so no time to exercise. Naa ko sat and sun na off days pero i give my time to my family pud. What should I do?

if you'll start slowly bro, you'll have time for exercise.. sauna, mao pud na akong reason, kapoy ko after work..

if you'll start exercising, you'll realize, daghan d.i ka'g conserved and potential energies..

[kuya88]

@stealth ghost: aw cge bai. ako na buhaton maski 1 hour lng sa everyday noh? ang problem nasad ang shoe ako gamiton. guba man gud ako sapatos na pang.basketball. i think i shud post this to the other forum page for my shoe. thanks guys.

[stealthghost]

@stealth ghost: aw cge bai. ako na buhaton maski 1 hour lng sa everyday noh? ang problem nasad ang shoe ako gamiton. guba man gud ako sapatos na pang.basketball. i think i shud post this to the other forum page for my shoe. thanks guys.

1 hour is enough bro, basta naa pud ka diet.. shoes are very important bro, so be sure it is comfortable sa jogging.

[kuya88]

1 hour is enough bro, basta naa pud ka diet.. shoes are very important bro, so be sure it is comfortable sa jogging.

thanks bro. still looking for the right shoe. 2k pa ako budget sa shoe. you know any shoe for 2k only?
i have started my diet na. vege + protein + less rice. 1 1/2 cup rice ko karon di pareha sauna na 2 cups. i'm tapering my rice para dili ko makalitan sa gamay na meal. im substituting more sud.an for the rice para dili makalitan ako tiyan sa gamay na kaon.

[nakaigo]

sa ako lang na observe sa akong mga friends (the likes of zanjoe, jake, derick, etc.)...
mas dali pa ma develop kung mag jog ka kaysa mag sit ups and crunches..
pero cge lang bro, kay ang tunay na lalaki..
walang abs...

[stealthghost]

thanks bro. still looking for the right shoe. 2k pa ako budget sa shoe. you know any shoe for 2k only?
i have started my diet na. vege + protein + less rice. 1 1/2 cup rice ko karon di pareha sauna na 2 cups. i'm tapering my rice para dili ko makalitan sa gamay na meal. im substituting more sud.an for the rice para dili makalitan ako tiyan sa gamay na kaon.

maayu jud mag hinay2x bro.. basta control lang..

try pud ang gi-ingon ni makie above, 5-6 meals, less amount of food.
eat snacks with fruits or vegetables, i.e. Apple, Pears, Carrots, etc. kanang crunchy and juicy.

don't loose hope sa imung healthy lifestyle, dili 1month dayon2x makita ang result sa imung ka-hago..
Pinaka tambok nga part sa imu lawas, mao ang pinaka-last mawala..
it'll take years to form a good body. Continue to eat healthy with exercise and proper rest and you'll be fine..

for 2K nga budget, I don't know bro, kay daghan klase nga shoes, I'm not updated pud kung unsa'y nindut..
emit ra pud ni akong sapatos gamit bro, gipa-tahi ra nako ang lapa-lapa para di dali maguba.

[kuya88]

maayu jud mag hinay2x bro.. basta control lang..

try pud ang gi-ingon ni makie above, 5-6 meals, less amount of food.
eat snacks with fruits or vegetables, i.e. Apple, Pears, Carrots, etc. kanang crunchy and juicy.

don't loose hope sa imung healthy lifestyle, dili 1month dayon2x makita ang result sa imung ka-hago..
Pinaka tambok nga part sa imu lawas, mao ang pinaka-last mawala..
it'll take years to form a good body. Continue to eat healthy with exercise and proper rest and you'll be fine..

for 2K nga budget, I don't know bro, kay daghan klase nga shoes, I'm not updated pud kung unsa'y nindut..
emit ra pud ni akong sapatos gamit bro, gipa-tahi ra nako ang lapa-lapa para di dali maguba.

thanks jud bro. dako kaau help imo tambag. shoes na lng jud. naanad na gamay ako stomach sa gamay ra na kaon. pwede pud ni bro noh: heavy breakfast, not so light lunch and light dinner.