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I eat only two cups of rice a day and I'm still having a hard time getting the lower part of my abs to show, but I know I'm close. I just need to tweak my carb and calorie intake a bit, which is, of course, easier said than done. In your case, you're eating 4 cups of rice, simple carb. Those four cups alone are already around 840 calories. You might want to show us your current full diet plan before we can say where you're getting it wrong.
And you cannot just tell the person to just eat less, because somehow, you need to fit in the necessary macros: carb, fat, and protein. Cut too much carb and you might not have enough energy to do your workout. Cut too much protein and you might lose some hard-earned muscle. Cut too much fat and your hormone production's gonna take a hit.
Pareho tayo halos ng routine, pero hindi ganyan sunod sunod yung arms day ko. Sa kin, tuesday chest/tri, Wednesday back/bi, and then sa full upper body work out ko sinasama ko tri and bi pag Saturday. That said, kung ganyan ka kaactive, kailangan mo ng mga at least 3000 calories per day para maggain ng 1 pound per week. Now, madami fat yun. Kung gusto mo ng lean muscle mass, mga 2750 calories para sa 1 KG per month. Hindi yan agad agad, tiis lang, eventually darating ka din dun sa desired body mo. Saka ikain mo na lang yan kesa mag mass gainer ka.
Belly and back fat is the first thing to come when you gain weight, and it's the last thing to go when you lose weight. That said, at the end of the day, the rule is simple: ABS are made in the kitchen. You have to be in caloric deficit in order to lose weight.
There's no direct workout that will make you lose belly fat. Spot reduction is a myth. You can see some advertisements for products that say otherwise, but that's just a scam. When you lose fat, you lose it from all over your body. You can do all the ab workout available out there, but if you do not lose the fat that covers it, you're never gonna see your ab muscles. You really need a consistent combination of regular, good workout and diet. (caloric deficit for cutting, caloric surplus for bulking).
Now, I'm wondering. If you have time to work out at home, why don't you just go to the gym?
Haha. 1 to 1 1/2 hours lang naman ako sa gym madalas. Ang matagal ko lang 2 hours pag Saturday kasi nagfufull upper body ako.
SHOPEE.PH. Yan na yata bagong OLX ngayon.