so ganto yan, may two options akong ibibigay sayo, one is full cardio, other one is intensive weight lifting
sa full cardio program muna tayo
- pwede mong gawin to kahit sa bahay or sa park lang, unlike sa weight lifting na kailangan mo pang pumunta ng gym
so let's start
1) Jumping Jacks - 60 seconds
rest: 45 seconds
2) Mountain Climber - 60 seconds
rest: 45 seconds
3) Bicycle crunches - 60 seconds
rest: 15 seconds
4) Cobra Pose: 45 seconds
rest 10: seconds
5) Planking: 45 seconds
rest: 30 seconds
6) Push-up wide: 10x
rest: 60 seconds
7) push-up normal grip:10x
rest: 120seconds
8) drink 500L of water
Ikaw bahala ts kung gusto mo ng umaga, hapon, or bago matulog, but the most effective is gawin mo ng umaga.
Sa diet, suggested ko sayo is iwasan ang rice sa umaga, try mo mag oatmeal, granola, or anything na rich in protein and fiber, tapos samahan mo ng green tea or coffee, medyo controlin mo rin ang pag take ng carbohydrates and calories like rice and bread, lastly, drink water with average of 5Liters a day
//Follow up ko yung weight lifting, medyo mahaba to