Yu de wok tranga wan... it as wɛlbɔdi as yu ebul... ɛn yu wet de kɔmɔt smɔl smɔl. Yu bɔdi de fil layt ɛn ton naw. Bɔt wan kwɛstyɔn de na yu maynd. "Ivun se a de wok so, wetin mek dis layt we a no want fo fat (flab) fo mai bodi no de go fasta?"
Ɛspɛshali if yu na uman, yu no di sɔri-at we de kɔmɔt frɔm di layt we de na di bɛlɛ we de stik we yu wɛr yu bɛst pant. If yu na man, yu kin fil sɔri smɔl fɔ di ‘bɛlɛ’ we de pwɛl yu yɔŋ we. Fɔ tru, dis fat we de bɔn fɔ fast pas dis? I fɔ izi fɔ am, nɔto so?
Lɛ wi si aw wi go fɛn sayɛns we fɔ sɔlv dis prɔblɛm. Insay dis atikul, wi go tɔk bɔt di 5 bɛst we fɔ pul di fat we yu nɔ want na di bɔdi.
1. Lɛ wi ɔndastand di rial tin fɔs.
Bifo wi bigin dis waka, wi nid fɔ ɔndastand di tru tin we de apin.
Di fɔs tin: "Wi nɔ go jɔs lɔs fat ɛnisay." Dis na di trut we bɔku pipul dɛn nɔ want fɔ yɛri. In ɔda wɔd, if yu want fɔ lɔs fat na yu bɛlɛ nɔmɔ, yu fɔ wok tranga wan fɔ lɔs fat ɔlsay na yu bɔdi. We yu bɔdi fat pasɛnt go dɔŋ, yu bɛlɛ fat bak go dɔŋ.
Sɛkɔn tin: Yu nid fɔ gi am tɛm. No majik nɔ de we go mek dɛn fat ya nɔ de igen wan nɛt. If yu de du ɛksɛsayz fayn ɛn kɔntrol di tin dɛn we yu de it, yu go si gud tin dɛn insay sɔm mɔnt. Sɔntɛm di wet we de na di skel nɔ go chenj, bɔt yu go notis se yu klos naw fit bɛtɛ ɛn i nɔ tayt igen.
Tɔd pɔynt: Sɔntɛm yu nɔ go ɛva ebul fɔ gɛt bak di bɔdi we nɔ gɛt ɔyl we yu bin gɛt we yu ol 20 ia. Di rizin fɔ dis na bikɔs as wi de ol, wi skin nɔ de ebul fɔ elastik igen. As di skin de sag, di ɔyl layt de kam fɔ si mɔ.
Semweso, as wi de ol, wi mɔsul dɛn de go dɔŋ, ɛn di sem tɛm, wi mɛtabolism de slo. Dis min se di rεt we dεn de bכn fεt de dכn. Dis na smɔl tranga fɛt. Bɔt i nɔ pɔsibul if yu tray.
Infakt, i izi fɔ mek ɔyl slip nɔ fɔm pas fɔ pul am wans i dɔn de.
Okay, so mek wi ɔndastand dis rialiti ɛn si wetin dɛn kin du.
2. Du mɔ kardio ɛksɛsayz
Wan gud kadiovaskular kondishɔn ɛksɛsayz program impɔtant fɔ bɔn fat.
Fɔ waka kwik kwik wan na fayn ɛgzampul. Bɔt if yu dɔn de du ɛksɛsayz fɔ sɔm tɛm ɛn stil nɔ de lɔs yu bɔdi fat, yu go nid fɔ mek yu spid smɔl.
- Inkrisayz di nɔmba fɔ di de dɛn: If yu de du ɛksɛsayz tu dez insay di wik, du am tri dez.
- Inkrisayz di tɛm: If yu de jok fɔ 30 minit, inkrisayz am to 45 minit.
Intaval trenin na ɔda fayn we fɔ bɔn fat. Fɔ tɔk am simpul wan, i min fɔ chenj di we aw yu de du ɛksɛsayz we yu nɔ gɛt bɛtɛ trɛnk ɛn ɛksesaiz we nɔ gɛt bɛtɛ pawa. Imajin se yu de waka wit smɔl smɔl spid fɔ 5 minit, dɔn yu de rɔn fɔ 5 minit. Wach fɔ ɔda 5 minit, dɔn rɔn bak. If yu du am dis we , i de bɔn mɔ kalori ɛn mɔ fat pas ɛksɛsayz ɔltɛm.
3. Nɔ fɔgɛt fɔ es wet!
Bɔku pipul dɛn tink se na kardio na di wangren we fɔ lɛ pɔsin nɔ gɛt bɔku fat. Dat na bad tin. Strɔng trenin, lɛk weit trenin, na rili impɔtant pat pan di fat-bɔn prɔses.
Bikɔs di mɔ yu gɛt mɔ mɔsul, na di mɔ yu de bɔn fat kwik kwik wan ivin we yu jɔs tinap.
If yu na nyu wan pan dis, fɔ es wet 3 dez insay di wik, fɔ lɛk 30 minit wan tɛm, na bɔku tin. We yu dɔn kɔntrol yu bɔdi fat, yu kin kɔntinyu fɔ gɛt da shep de bay we yu de du am tu dez insay di wik.
Di tin we impɔtant pas ɔl na fɔ ɛksesaiz yu wan ol bɔdi. I nɔ go du fɔ jɔs ɛksesaiz yu an fɔ mek yu nɔ gɛt fat na yu an. Yu nid fɔ wok ɔl di men mɔsul grup dɛn na yu bɔdi. If yu nɔ no dis, i impɔtant fɔ aks fɔ advays frɔm pɔsin we sabi tren.
Yu fɔ mɛmba dɛn tin ya we yu de es wet.
Fɔ mek yu go ebul fɔ bɔn fat mɔ, di tin dɛn we uman ɛn man fɔ pe atɛnshɔn pan we dɛn de es di wet, difrɛn smɔl.
| Rikɔmɛndishɔn | Fɔ uman dɛn | Fɔ man dɛn |
|---|---|---|
| Nɔmba fɔ di ripit (Rɛpitishɔn dɛn) . | Du wan ɛgzampul 12-15 tɛm. | Du wan ɛgzampul 8-12 tɛm. |
| Wetin fɔ pe atɛnshɔn to | Bifo yu mek di wet bɔku, tray fɔ mek di nɔmba fɔ di tin dɛn we yu de ripit. | Tray fɔ mek di wet we yu de es ɔp wan wan tɛm. |
4. Yu tink se bכdi εksεsayz (Crunches) de rili wok?
Bɔku pipul dɛn kin tink se if dɛn du wan tawzin sit-ap ɔ kranch wan de, dɛn kin lɔs ɔl di fat we de na dɛn bɛlɛ. Bɔt dat nɔto tru atɔl.
"Sit-ap nɔ go mɛlt yu bɛlɛ fat dairekt wan. Bɔt i go mek yu bɛlɛ mɔsul dɛn strɔng."
So wetin na di bɛnifit dɛn we wi go gɛt? We yu bɛlɛ mɔsul dɛn strɔng ɛn tɔn, yu bɛlɛ kin luk fayn. If yu nɔ dɔn du ɛksɛsayz fɔ sɔm tɛm ɛn yu bɛlɛ wik ɛn sag, dɛn ɛgzampul ya go ɛp yu fɔ tɔn dɛn mɔsul dɛn de ɛn gɛt fayn shep. So nɔ giv ɔp fɔ ɛksesaiz yu bɛlɛ.
5. Mek wi chenj di we aw yu de it kpatakpata.
Aw bohku "majik" it yu don yehri boht dat bon fat? Chili pepa, it dɛn we nɔ gɛt bɔku fat we dɛn mek wit milk, ɛn difrɛn tin dɛn we dɛn kin yuz fɔ mek tin dɛn, de pan dis list.
Sɔm trut de pan dis. Sɔm stɔdi dɛn dɔn sho se sɔm it dɛn kin mek wi bɔdi wok kwik kwik wan. Fɔ ɛgzampul, kɔmpawnd dɛn we dɛn kɔl kapsinoyd we de insay chili pepa kin mek di fat bɔn smɔl. Dis ifɛkt kin mɔna pipul dɛn we gɛt Bɔdi Mas Indeks (BMI) we pas 25, we min se dɛn kin tek dɛn as pipul dɛn we fat.
Bɔt nɔ abop pan dɛn kayn it ya nɔmɔ. If yu it ɛnitin we yu lɛk ɔl di de ɛn gɛt sɔm chili, dat nɔ go bɔn fat. Di bɛst tin fɔ du na fɔ mek dɛn kayn it ya we de bɔn fat bi pat pan di it we yu de it we gɛt balans.
So wetin na dis balans it?
- Wכ l gren - tin dεm lεk brawn rays, bכkwit, εn כts.
- Lian protin - fish, chukchuk (we nɔ gɛt skin), eg, chikip, pis.
- Plɛnti frut ɛn vɛjitebul dɛn.
- Fɔ drink at le 8 glas wata ɛvride.
Wan ɔda impɔtant tin na fɔ it sɔm smɔl smɔl it dɛn ɔl di de instead fɔ it big it wan tɛm. We yu it big it wan tɛm, i nɔ kin izi fɔ mek di bɔdi ebul fɔ ol am, ɛn di ɛnaji we yu nɔ nid kin kip as fat. Bɔt we yu it smɔl smɔl it dɛn bɔku tɛm insay di de, yu kin mek di bɔdi kɔntinyu fɔ gɛt ɛnaji ɛn mek yu mɛtabolism kɔntinyu fɔ wok fayn fayn wan. Yu kin tray dis we bak.
We yu tink bɔt ɔl dis, i go fayn fɔ mek yu tɔk to yu dɔktɔ ɔ pɔsin we sabi bɔt it fɔ advays yu bɔt aw fɔ it ɛn ɛksesaiz we go fayn fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Yu nɔ go ebul fɔ ridyus di fat na jɔs wan say na yu bɔdi, so pe atɛnshɔn fɔ ridyus di fat ɔlsay na yu bɔdi.
- Kardio eksasaiz impɔtant fɔ di at. Mεtכd dεm lεk intaval trenin kin εp yu fכ bכn mכr fεt.
- Nɔ fɔgɛt fɔ es wet. I de bil mɔsul ɛn i de mek di mɛtabolism bɔku.
- Bεlεns, hεlty it impɔtant pas "majik" it dεm.
- Dis waka kin tek tɛm. Peshɛnt ɛn tray fɔ du wetin yu rili want fɔ du. Di rizulyt go mɔs kam!
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