Diet plan

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මම gym යන්න අරන් සතියක් වගේ. බරේ වෙනසක් නෑ.. ඩයට් ප්ලෑන් එකකට වැඩ කරොත් හරියයිද? ලංකාවෙ එහෙම ඩයට් ප්ලෑන් දෙන අය ඉන්නවද සාධාරණ මුදලකට?

 

[miyuru4u]

satiyen bara adu wen na gono

aduma masa 3 wat pala

 

[djfordj]

How quick you lose belly fat depends on how fat you are right now. It may take around 6 months of serious commitment to see a good outcome. Lets see how to get there. First check your Total Daily Energy Expenditure(TDEE) from the following link. https://tdeecalculator.net/ You need to eat 500 less calories from your maintenance calories. e.g., If your TDEE is 3000 calories, you need to eat 2500 calories daily. Then go to the following website to track the calories you gain from foods and beverages(soft drinks and alcohol) you take daily. http://nutritiondata.self.com/mynd/mytracking It gives a complete analysis of your food intake and show whether your diet contains sufficient nutrients. Now change the amounts of food you intake till you get 500 calories less than your TDEE. (till 2500 as in the example). That is the dietary plan you should go with. Now lets look at the workout plan. Whatever exercise you do, you should maintain a heart rate from 60-70% from your max heart rate(220 - your age) for at least 20min straight. e.g., If you are 20 years old, then your max heart rate is 200bpm and you should maintain 120bpm of heart rate when doing cardio. Buy a cheap heart rate monitor if you run outside or use the heart rate monitor on the treadmill. You should workout daily and the fat loss starts from your arms and legs, then from your chest and the belly. This is the reason you cannot see the results from the first few weeks you started workout. It is a long journey. Please talk with your doctor first if you have heart problems or any other health issue before starting the diet and exercise.

 

[Sleepingwalker]

Sathiyen nam adu wenne ne lokka.
Digatama yanda. Bara adu wenna oni nam aniwa diet plan
ekak onimai. neththam wedak ne.

 

[@media]

satiyen bara adu wen na gono

aduma masa 3 wat pala

diet plan nathuwa gihin wedak na wagene bn..

 

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How quick you lose belly fat depends on how fat you are right now. It may take around 6 months of serious commitment to see a good outcome. Lets see how to get there. First check your Total Daily Energy Expenditure(TDEE) from the following link. https://tdeecalculator.net/ You need to eat 500 less calories from your maintenance calories. e.g., If your TDEE is 3000 calories, you need to eat 2500 calories daily. Then go to the following website to track the calories you gain from foods and beverages(soft drinks and alcohol) you take daily. http://nutritiondata.self.com/mynd/mytracking It gives a complete analysis of your food intake and show whether your diet contains sufficient nutrients. Now change the amounts of food you intake till you get 500 calories less than your TDEE. (till 2500 as in the example). That is the dietary plan you should go with. Now lets look at the workout plan. Whatever exercise you do, you should maintain a heart rate from 60-70% from your max heart rate(220 - your age) for at least 20min straight. e.g., If you are 20 years old, then your max heart rate is 200bpm and you should maintain 120bpm of heart rate when doing cardio. Buy a cheap heart rate monitor if you run outside or use the heart rate monitor on the treadmill. You should workout daily and the fat loss starts from your arms and legs, then from your chest and the belly. This is the reason you cannot see the results from the first few weeks you started workout. It is a long journey. Please talk with your doctor first if you have heart problems or any other health issue before starting the diet and exercise.

godak thanks bro info ekata... meken wath geme eka denna balanawa

 

[@media]

Sathiyen nam adu wenne ne lokka.
Digatama yanda. Bara adu wenna oni nam aniwa diet plan
ekak onimai. neththam wedak ne.

kohenda bn oya diet plan ganne? ehema docala innawada?