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Get Fit (No Gym) ගෙදර ඉඳන් අඟ හදමු - 05-12-2019, 11:47 PM

ඔන්න මම කියන්න යන්නේ කොහොමද මම 100KG වල ඉඳන් 70KG වලට බර අඩු කරගත්තේ කියල. ඇඟ අඩු කළා විතරක් නෙමේ muscle mass එකත් වැඩි කරගත්ත. ගොඩක් කට්ටිය බර අඩු කරගන්නවා කියල ඇඟේ තියෙන muscle ටිකටත් කෙලව ගන්නවා. ඊට පස්සේ ඇඟ කෙට්ටු උනාට බඩ වටේටම තෙල් හැබැයි ඇඟ තිබ්බට වඩා පොඩියි. මගේ දෙවැනි ෆොටෝ එකේ තියෙන්නේ මම පිස්සෙක් වගේ cardio කරපු කාලේ මගේ ඇඟ තිබ්බ හැටි. 70KG බර තිබ්බට ගොඩක් තිබ්බේ තෙල්. තුන් වෙනි පික් එකේ තියෙන්නේ මම Cardio අඩු කරලා weight lifting පටන් අරගෙන අවුරුද්දක් විතර ගියාට පස්සේ දැන් තියෙන ඇඟ.


ගොඩක් කට්ටියට ඇඟ කෙට්ටු කරන්න පටන් ගද්දි කියනවා බර උස්සන එපා ඉස්සර වෙලා තෙල් අඩු කරගෙන ඉන්න කියල. ඒවා නම් අහන්න එපා මොකද ඒක තනිකර බොරුවක්. ගොඩක් මහත අයට හොඳයි බර උස්සන එක Cardio කරනවට වඩා.

මම එහෙම කියන්නේ අත්දැකීමෙන්, මමත් හොඳටම කෙලවා ගත්ත දුවන්න ගිහිල්ල බර උස්සන්නේ නැතුව. පේනවනේ දෙවැනි පික් එකේ ඉන්න හැටි .

බොරු ඕනේ නැහැ මම Gym යන්නෙත් නැහැ ගිහිල්ලත් නැහැ. ගෙදර Bench එකයි Dumbbell, Barbell, සහ Weight Plates තියෙනවා. Gym එකක තරම් advance බඩු නැති උනාට මට තියෙන ටිකෙන් මම මේ ගානට හදාගත්ත.

මම මේක විශේෂයෙන් දාන්නේ 40% වගේ තෙල් තියෙන අයට. ඔය ගොල්ලෝ Cardio කෙහෙල්මල් පතතකින් තියල full body routine එකක් හදාගන්න weight lifting වලට. Cardio තියා ගන්න සතියට දෙපාරක් විතර, උපරිම විනාඩි 30 කරන්න ඇති. දවසට ඕනා ගානට Protein ගන්න. සතියට දවස් 5 වත් කරන්න කම්මැලි නැතුව. තෙල් අඩුවෙනවා වගේම muscles develop වෙන්නත් පටන් ගනියි. මම කරපු වැරැද්ද කරන්න එපා.

දැන් අහන්න එපා කොච්චර protein ගන්න ඕනද කියල ඒවා හැම තැනම තියෙනවා මම අමුතුවෙන් කියන්න ඕනේ නැහැ. හැබැයි එකක් කියන්නම් සීනි නම් අනිවා අඩු කරන්න වෙනවා, ඒක නැතුව කන්න පුරුදු වෙන්න. සිනි දාපු කාම හැකිතාක් අඩු කරන්න. අල බතල බත් කාවට කමක් නැහැ හැබැයි added sugar දාපුවා නම් කන්න එපා.

කට්ටියට තව ගොඩක් ප්‍රශ්න තියෙනවා නම් මේ thread එකේ දාන්න මම පුළුවන් හැටියට උතර දෙන්නම්.

අවසානයට කියන්න තියෙන්නේ ඉතින් discipline එක නම් හදාගන්න වෙනවා ගොඩක් ඒකියන්නේ කට කියන එක පරස්සම් කරගන්න ඕනා.










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05-12-2019, 11:50 PM

Umbe nahaya witarai loku ban
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05-12-2019, 11:59 PM

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Umbe nahaya witarai loku ban
Thanks බන්
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05-13-2019, 12:00 AM

up
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05-13-2019, 12:00 AM

Great effort and results machn.
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05-13-2019, 12:01 AM

පට්ට transformation එක බන්
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05-13-2019, 12:03 AM

good scene bro math patan aran inne lfiting 100kg idala 95 awa 2 months walin digatama karanawa
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05-13-2019, 12:04 AM

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up
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ස්තුත්යි


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Great effort and results machn.
ස්තුත්යි [/SIZE]

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පට්ට transformation එක බන්
ස්තුත්යි මචන් වැඩේ අමාරුමත් නැහැ හැබැයි ලෙසිමත් නැහැ [/SIZE]
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05-13-2019, 12:05 AM

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good scene bro math patan aran inne lfiting 100kg idala 95 awa 2 months walin digatama karanawa

බර ගැන හිතන්න එපා වැඩිය, කන්නාඩිය ඉස්සරහට ගිහිල්ල බලපන් වෙනස
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05-13-2019, 12:06 AM

මචං උබ බඩට ඇන්ඩ් පපුවට කරන exercises මොනවද මේ ගානට ඇග හැදෙන්න කොච්චර කාලයක් ගියාද
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