waraa adiga tuujiye ninyoho adiga waxaan umaleynaa odaygi kugurdaadiyay mid duceysan ma aheen Good lucky sheh.

sheh i will try my best to share with you some of my experience i have been thr' this jorney so many times in my life and right now i'm training for a competition in april next year insha'allah First, I will start with the dieting….. No carbohydrates after 6 PM…..THIS IS YOUR MAIN RULE! You need to workout in the morning on an empty stomach, with some caffeine( coffee, thermogenic). There will be no carbs in your stomach when you workout in the morning, since you are not eating them after 6 pm, so your body will start pulling from fat stores to use for energy. That is how I got ripped in such a short amount of time. Eat 5-6 small meals a day…spaced every 3 hours. This will speed up your metabolism and shrink your stomach at the same time…..keeping your appetite in check. Eat only complex carbohydrates before 6pm(oatmeal, crown rice, 100% whole wheat bread, anything that has soluble fiber content. Of course you need carbs for energy, but you will take them in moderation….try 120-170 carbs a day and take in 25 grams of fiber a day….but none after 6 PM. Stick to Lean Protein sources( Skinless Chicken Breast, Salmon, Tilapia, Whey Protein, Egg Whites, Extra lean Hamburger Meat etc….Very LOW FAT! Stay away from salt. Your body will retain water if you take it in….you want your results and your hard work to show…..10 lbs is water weight, so if you stick with this plan you will drop 10 lbs fast! Stay away from sugars! Sugar is White Death!.. Now down to The Routines…….Make sure you do cardio 4-6 times a week…preferably, like I said, in the morning on an empty stomach

^^sheh if u nail down ur diet and do cardio first thing in the morning with an empty stomach u'll get shredded to the bones with in 8 weeks lol

heeheh tuujiye balkee doorada xaa kutusay adiga inkaarti sheikh cabduqadid jeylani haku dhacde

^^LMAO

Hello and welcome to the Fitness Freak corner

c& H fur hee doing cardio on an empty stomach (the opinions are split on this one). sxb i know there's split opinions on this one but i have tried doing cardio with empty stomach it works perfect for me. To be honest if u wanna get shredded fasting cardio is the best option sometimes i do 1hr after training but i dont do HIT cardio i normaly do low intensity cardio on a treadmill

I'm under no illusions. Taking it a step at a time. My diet first. All sugar now gone- did this over a few weeks. Now eating low carbs, more greens than ever before, meat(something new to me), chicken and drinking buckets of water. Result: sugar cravings gone, skin shiny and feel light and energetic. Weight loss too. Sugar cravings were the worst- I was an addict. The food industry makes us addicts. Stay within these guidelines and you will get results. The patterns will become ingrained and much easier to maintain as your body adapts

Masha'allah waa nin libaax ah wacadale ...juxa ninka xaqiiisa usoo dhici adaa lawyer ahee

Aside from muscle loss due to inactivity, I thought fast muscle loss was a result of extended starvation. Starving yourself will only mess you up, and you will be fatter and with a more sluggish metabolism once you`re done with your starving. PS. Are you looking to lose the fat and gain muscle? Set A goal For Yourself And get real About Aachieving It.Get real and tell yourself that you are going to do this, no matter what. Before any other step, this is the most important one.If you are not real and serious about losing fat,AND gaining muscle all the other steps will not help you. YOU MUST SET A GOAL FOR YOURSELF. You need a reason to keep going, what you want to achieve and then go after it!

I hate people who update their status for attention. Do they really think anyone cares?

you can lose muscle by not working out ps. i dont really understand why anyone would wish to lose muscle becuase to gain lean muscle takes lots of hard work ps.The only way to stay in shape is to train for the rest of your life

^^^HADA adiga xaga cayilaanta waad ka caagan tahay miyaa lol

Happy Bday MARX PS.What I find bizarre is that i have never been told my birth date

^^LoooooooL reer magaalnimo adaa dhameeyay ..sida gender kiisa uweydiisay aan ka qeyliyay

ibti lots of men cheat whether they're famous or POOR. tiger got caught. he did not know how to play the game. he got sloppy at the end and now he has to deal with it. PS.Even the most faithful man might have a moment of weakness if there’s a constant barrage of booty being thrown their way.

men by nature want to spread their seed around as much as possible. what can i say ALL men are dogs, some are just better behaved.

^^^Kool kat marka reysid aniga GNC horay igu so mar

Tuujiiska rageedi atahay awoowe keep up the hard work. Juxa,Do you think I have secrets tht you guys dont know about? You want to know the secret? Intensity with consistency plus longevity. That means if you do something intensely enough, with enough consistency, and with enough time passing by without you giving up on said goal, you will succede.

ps:cut sugar, salt and you should see big difference in your calool. also fizzy drinks, bad bad bad I second tht salt & sugar is public enemy number one Diet is Overrated Eggs or beef? Fish or chicken? Oats or Rice Who cares? Eat what you want, just make sure it fits in the overall schem of your diet! Everything can be eaten in moderation, and you don’t have to eat "clean" to lose fat.

^^LoL

Well, this could be one of those techniques to encourage birth after the due date Just benchpress several hundred pounds

Fu-Fu,Abtigis, jihad culus baa lagu wada. Reer Puntland hal meel bay ka wada soo jeesteen. If you can't handle the heat, get out of the kitchen. Adiga inaa reer puntland tahay lama hubo isgaabi marka

Fiqi ninkan maxaad ugu dam damleedahay ma computer kaad oga so dhex bixi ..af hadi lagu kala adkaanaayo wale af ninkaan meel ayu iniku saari adinka oo dhan

Qaadka qoosas badan baa kudhisan hadi la ban gareeyo islaamaha yaa uciidamin saqada dhexe