MANU, my secret to a Greek-God-like figure: 1) Eat normally for breakfast and lunch, not too crazy, in my case, two slices of wholegrain bread with a bit of olive oil butter on it (totally organic), top it up with ham or cheese. One cup of coffee with cream. NO SUGAR! 2) Peanuts/nuts and fruits in between when hungry (handful at max). 3) Chicken meat at lunch with a salad. NO CARBS!! 4) Go vegetarian for diner, glass noodle, or any bean-based food items, soybeans are the best! High protein, low fat. And lots of vegetables of your likings, no limits there. Stir-fried Chinese cabbage with Korean Kimchi and glass noodles, YUM!!! One small bowl of soba noodles, if you really need to eat some carbs (100 gr at max a day). NO POTATOES!!! 5) Cardio training: 5000 steps a day at minimum. 30 minutes of muscle training as you are doing now. 10 kg in 30 days, GUARANTEED!!! You should NOT drag everything out to 90-days, you can't keep it up that long. Judging from your physics, your BMI is probably in the healthy range when you lose 15-20 kg. But 10 kg is a good start.
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要減食呀！馬怒加油呀！
如果我是教練一定要監控馬怒的飲食！
控制飲食，比運動還重要，
否則越運動越吃的多！
馬怒！不想減重，就要用一切辦法讓自己成為澎（胖）得健康與可愛一點！😅
加油👍🙏🙏🙏🙏😀
七分吃三分练 饮食要控制 那么帅教练😂😂😂 你天天看着还不减肥😢😢😢
減肥一般是明天的事
祝你減肥成功。加油！💪🏻💪🏻💪🏻
馬怒沒結婚前就這麼胖,結婚後怎麼辦? 要趕快減下來...加油..廋下來生活品質更好...一開始多跑步走路...再慢慢加肌力訓練較不會拉傷肌肉..免得前功盡棄....
💪💪💪
減肥最重要的是控制食量！
嚴格執行限制熱量！
要跑步消耗熱量！
Manu~add oil, you can do it. but don't forget when you are hungry, remember to eat healthy food
还没开始运动就肚子饿了，笑死😂
加油加油
馬怒，好幾個觀眾都說了減重是靠飲食，這是真的，而且減重是全身一起減，不會瘦局部，如果你想要有腹肌，不是一直練肚子就可以，還要體脂肪夠低，才能看得到底下的肌肉，否則你就會變成又胖又壯的體型，那就是體脂高、肌肉量也高，所以說脂肪和肌肉是兩回事，雖說有肌肉會提高你的代謝量，但如果你飲食沒有改變，或者因為自己有運動而產生補償心理，去大吃大喝，那還是很難瘦下來的。記得奶茶和零食一定要戒掉，然後飯麵都不能多吃，吃點肥肉沒關係，可以去研究一下低醣飲食，看什麼能吃什麼不能吃。
減重
必須 長期 養成
正確的飲食方式
規律的運動習慣
（低碳. 低糖.
僅吃 天然 食物
絕不吃 高度的 加工 食品
多喝水
不喝 含糖 飲料. 果汁 ）
加油！
加油
爱马努
我六十天减了二十斤，九月份的时候体重是84，现在是74
wow
控制饮食跟锻炼一样重要，我有段时间每天跑8公里但是吃得跟以前一样，最后两个月下来只减了一两公斤
是終生堅持的事業，但確是對健康有好處，小吃澱粉食物和戒糖吧！
馬怒，你可以看德國人Thomas阿福的影片，他以前比你還重，透過吃健康食物和適度運動，竟奇蹟變身帥哥，最重要的是身體健康。他也是RUclips,他的影片很好找。瘦身要養成好的生活飲食運動習慣。祝好運，健康瘦身比 90天瘦20公斤重要，重要的是健康瘦，沒有復胖。
英年早婚😆汉语好棒啊！
MANU, my secret to a Greek-God-like figure:
1) Eat normally for breakfast and lunch, not too crazy, in my case, two slices of wholegrain bread with a bit of olive oil butter on it (totally organic), top it up with ham or cheese. One cup of coffee with cream. NO SUGAR!
2) Peanuts/nuts and fruits in between when hungry (handful at max).
3) Chicken meat at lunch with a salad. NO CARBS!!
4) Go vegetarian for diner, glass noodle, or any bean-based food items, soybeans are the best! High protein, low fat. And lots of vegetables of your likings, no limits there. Stir-fried Chinese cabbage with Korean Kimchi and glass noodles, YUM!!! One small bowl of soba noodles, if you really need to eat some carbs (100 gr at max a day). NO POTATOES!!!
5) Cardio training: 5000 steps a day at minimum. 30 minutes of muscle training as you are doing now.
10 kg in 30 days, GUARANTEED!!! You should NOT drag everything out to 90-days, you can't keep it up that long.
Judging from your physics, your BMI is probably in the healthy range when you lose 15-20 kg. But 10 kg is a good start.
一开始做运动应该做轻的，过重会伤肌肉...
那现在瘦了多少？
开始不能太重哦
600一个月 真不错
我一直好奇你说的那个最好看的小姐姐是谁？
加油(ง •̀_•́)ง
🤣
赞一个！马怒才是有文化懂传统的人。素食传统造就了很多民族，在西方近现代贪吃享乐主义传染下，发胖的东方农业民族显得非常难看猥琐，一定要减下去。
颤分九十天後你要保証减二十磅啊😅
减肥和运动无关，我90天剪掉了16.5Kg，不要相信运动减肥
馬怒要減肥
我就不看了。
一周减了4斤
马怒你不胖就是平均密度有点低而已。
马路你先管住嘴2个月就能瘦十斤，何去花钱受罪呢🤣
笑死我了😂😂😂