saun pagpagamay sa tyan?

[Donnax]

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unsa kaya noh? sauna maski bago kong anak dili man dako akong tyan intawun uy.mas sexy paman ko sauna compared karon na 2yrs old na akong, karon na hinuon ni dako akong tyan..effect pud ba kaya ni sa depo?

[hugsladykisses]

healthy diet and exercise

[Sand Man]

Eating Habits to Get a Flat Stomach

To get a flat stomach you will need to start by taking a look at your eating habits. By changing some of the foods in your diet you can lower the amount of calories in your diet while improving the amount of nutrients and eating healthier. Here are a few to begin with:

Cut out refined carbs. Foods such as white bread, pastas, potatoes, and white rice are rich in refined carbs and should be taken out of your diet. They have less nutrients and vitamins then the non refined kinds. Eat brown rice and whole wheat bread instead.

Reduce the amount of saturated fats in your diet by swaping to lean meat, such as poultry, fish and any other seafood. Not all fat is bad of course some is actually essential for your well being, it is best to avoid the saturated kind to get a flat tummy.

Eat less candy, and cut back on the soft drinks, they contain hardly any nutrients and lots of empty calories in the form of sugar. Swap them with natural orange juice, lemonade, or even something healthy like green tea.

Drink lots of water. You should be drinking 6 to 8 glasses per day. Your body requires plenty of water to function properly plus drinking water reduces the feeling of hunger. Drinking a glass of water prior to a meal will help you eat a smaller amount. This tip alone will be enough to lose a few pounds if you havent been drinking enough water before.

If you are serious about getting a flat stomach, stop eating at least 2 hours prior to bedtime. If you have to have a snack, eat a small portion of vegetables or fruit. Not eating late can make a big difference.

Eat smaller meals more frequently, instead of 2-3 big meals per day eat 5-6 smaller ones, this will increase your metabolism and will actually help you eat less in total. Reducing the size of your normal meals and adding healthy snacks between meals is an excellent way accomplish this.

Try to make most of your meals at home. Hurrying to the drive through at lunch is a fantastic way to undo all of the hard work you did the week before.

Make it easier to eat healthy, Prepare cut and washed fruits and vegetables ahead of time and use them as healhy snacks. The best part is you can eat as much as you want plus you can blend them into smoothies for some variety.

Take a weekend away from healthy eating on occasion and treat yourself to your favorite dessert. If you totally deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key to getting a flat tummy.

Don't starve yourself or limit yourself to eating one or two meals per day. This is a sure way to slow your metabolism as your body goes into starvation mode and stores more fat. It will only hurt you in the long run.

How to Get a Flat Stomach with Exercises

You must to do some exercise to burn some calories and to get a flat stomach, the more calories you burn with exercise the less you will need to reduce from your diet.

Exercise does not imply pain, you don't have to do long punishing workouts to see results. Instead you should do fun things you like doing, like riding your bike, jogging when you walk the dog, playing ball games, dancing, you can walk/jog with a friend if you like, the possibilities are truly endless, choose something you will like doing.

Start off at a pace that suits you get faster and go farther with time. Don't let the fear of exercise stop you, the key is to start doing something.

Total body fitness is the secret to get a flat stomach, try to do full body exercises such as push-ups, squats and crunches several times a week. The fitter you get the higher your metabolism will be meaning you will burn more calories even as you rest.



Get enough sleep. Sleep deprivation has been connected to abdominal fat, and also by getting a good nights sleep you will be more active during the day, burning more calories.

Jot down a list of 5 goals everyday, something simple that is within your reach, when you reach them set greater goals doing this will keep you motivated.

Join a friend who is also trying to get a flat stomach, it is easier to be successful when somebody is encouraging you, it's tougher to cheat too.

Stop emotional eating, try to notice when you are eating because you are miserable, depressed or just simply bored, seek to deal with the problem and avoid those unwanted calories.

The little things add up. Now is the time to get a flat tummy, start today, as you make these healthier habits a part of your life you will start to see results. Be patient, do not anticipate to get a flat stomach overnight and don't ever give up! I wish you all the best.

source

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10 Tummy Flattening Tips

Here's a quick quide you can follow to help flatten your stomach. Print this list out and post it somewhere in your house where you'll see it.

1. Walk/jog for 30 minutes at least 3 times per week to boost your metabolism in order to burn that fat.

2. Eat a small handful of almonds (at least 6) every morning. Almonds are one of the healthiest snacks you can eat and the protein is good for burning fat.

3. Purchase a Pilates DVD and do the exercises at least 2-3 times per week. Pilates works on toning your entire body with concentration on your powerhouse (middle section) and will improve your flexibility.

4. Add fiber to your diet and cut down your intake of the bad carbs. Foods such as white bread, pastas, potatoes, and white rice should be limited. Eat brown rice and whole wheat bread instead. To get that needed fiber increase your intake of fresh fruits and vegetables (especially the leafy green ones).

5. Drink skim milk instead of whole milk. Keep your dairy intake at a minimum because these products often cause bloating and gas.

6. Perform proper crunches at least 3 times a week to train your abs. Avoid sit-ups because they really do very little to firm your stomach. Sit-ups work your hip flexors more than anything else.



7. Drink plenty of water. You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.

8. Stop eating within 3 hours of bedtime. If you have to munch on something, eat a small portion of vegetables or fruit. Not eating late can make a huge difference.

9. Eat smaller meals more often instead of 2-3 big meals per day to keep from having that bloated look and feeling. Eating more meals actually kicks up your metabolism.

10. Take a break from healthy eating once in a while and treat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.

source

[hush232002]

ihiyak rana nimo mugamay rana imo tiyan....

[takas bahay]

TS sakto gyud nang tips ni sand man...completo gyud.

[luke0917]

ako ni i.follow jud kay ako pud, even if 1 yr na akong anak kay mas nidako nuon akong tyan, huhu...

[jntio]

saun sultion lisod buhaton. disiplina lng dw ingun nla

[Balandido]

maau kaau ng gi post ni sand man.

[yvonne6]

run, jog, aerobic exercises. watch your caloric intake

[Maew]

exercise: jogging daily and disiplina sa kaon....