Dat Kyo (living and working in Hanoi) is currently known as a model and actor. He won the championship Vietnam Fitness Model 2019 . The complicated epidemic situation caused Dat’s work to be disturbed. However, the male model born in 1996 has an additional business, so it is not affected much financially. Journey from 57 kg to 75 kg “When I was a student at a technical school, I participated in many extracurricular activities as well as went to the gym. After a long time of training, my body changed a lot, so I gradually looked for more opportunities to express myself. self. Dat Kyo currently keeps a stable weight of 75 kg. Just like that, I fell in love with the modeling career. Up to now, I have been working in this industry for more than 3 years. Surely people can’t imagine before coming to the modeling profession that I have a ‘stork’ body. At that time, I was 1.83 m tall and weighed only 57 kg”, Dat Kyo confided to Zing . Thanks to his perseverance in the gym and participating in modeling activities, he gained 18 kg. He has always kept his weight 75 kg since then. The journey to get the desired body shape is not easy. Initially, Dat had to hear a lot of criticism from friends and relatives. The muscle aches when he first started training made him feel discouraged. Many times he wanted to give up. Gradually, he told himself to form a habit and see everything as a challenge. Every day, he spends about 2.5 hours to practice combined with a strict diet, a scientific activity time according to a self-made schedule. Build your own diet and exercise for the epidemic season Dat Kyo shared: “The epidemic situation is still complicated. The gym is closed, so I consult and practice according to my own lesson plan at home.” 6 exercises Dat often practice at home: Squats This is a relatively simple exercise that effectively develops and tones the glutes and thighs. – Stand up straight holding dumbbells, eyes straight, chest slightly raised and back straight. – Slowly lower your body weight so that your thighs are parallel to the ground and take a deep breath. – Exhale and slowly return to the starting position of the exercise. Repeat the entire movement to continue this exercise. – Perform 3 sets, each set 15-20 reps. Rest time between sets is 30 seconds. Abdominal twisting exercises It helps to tighten the bust and arms. Sit on a yoga mat, back up so that it forms an angle of about 45 degrees with the mat. Legs raised off the floor, knees slightly bent, hands holding warm dumbbells. – Slowly inhale, turn to the right and exhale. At this time, fix the buttocks and tighten the abdominal muscles. – Do the same with the left side and then return to the original position. Do this about 20 times on each side. Dat’s long training period paid off with the fact that he won the first place at Vietnam Fitness Model 2019. Shoulder exercise with dumbbells There are tools to help develop shoulder muscles and strengthen arm muscles. Place your feet shoulder-width apart, your body straight, your chest up, your hands at shoulder height, and look straight ahead. Inhale and push the dumbbells overhead, then exhale. – Remember to perform the movement slowly to avoid injury. Thigh muscle exercises It helps to remove excess fat in the thighs, buttocks and helps toning the lower abdominal muscles. – Create a supine position on a yoga mat, put your hands behind your neck, close your legs and raise your legs to a height of 60 degrees with the floor. – Keeping the right leg, lower the left foot but not touching the floor, then switch sides and raise the right leg. – Repeat 20 times for both left and right legs. Push-up is considered an exercise to help develop the upper body synchronously. Not only on the biceps, shoulders, chest, it also works on the lower abs and upper abs. – Hands on the ground, shoulder-width apart, keep your body straight and focus on your front arms. – Slowly lower the body so that the weight puts the arms so that the chest muscles are fully stretched. – Take a deep breath, then push your body back to your head position and exhale. – Try to stay straight and repeat the movement to continue the exercise. Breathe soap – First, you need to grasp the rule of breathing, breathing heavily out, gently inhaling. Heavy is when you get on the bar (pull up), light is when you get off the bar (drop down). – Next is to perform the movement of holding the bar with the palm facing the body (can be turned out as you like) and pay attention to the narrow width of the shoulder. – In the starting position of the exercise, you keep your body straight (especially the right spine) and slightly raise your chest. The more straight the torso is, the more this stimulates the triceps and minimizes the impact on the back. Dat Kyo’s one-day diet: Waking up in the morning: – Drink a glass of water. – Take a multivitamin + a fish oil tablet. 7 o’clock: – 200 g of blanched beef or chicken breast. – 50 g of boiled sweet potato. – A cucumber. Snack at 10:30: – 150 g of fruit + 3 egg whites. (Can be substituted with fruit and a tablespoon of whey powder) Lunch at 12:30: – 200-250 g salmon (shrimp or squid is fine). – A bowl of brown rice (can be replaced with 100 g of sweet potatoes or a bowl of oats). – 150 g of green vegetables. Snacks at 15:50-16:00: – 100-150 g of fruit (one orange, 1/4 grapefruit) + a box of yogurt. (Can be replaced with one tablespoon of whey powder + 5 egg whites + one yolk). Finish eating this snack and then go to practice. Dinner at 7pm: – 100g sweet potato. – 250-300 g chicken breast or seafood. – 100 g of green vegetables. Before sleep: – A cup of unsweetened milk or a cup of fruit juice. Note: – Food is prepared by boiling, steaming, grilling. – Limit stimulants such as beer, wine, fast food, soft drinks. – Eat 50% lighter than usual. – Do not eat too much in one meal. – Sleep early for muscle development. “The above diet helps me stay in shape during the epidemic season as well as tighten my body so that I’m ready to participate in an upcoming contest or project,” Dat said. “Six pack men are attractive” “Many people say that a man must have muscles or abs. To me, men who have those elements will be attractive. Then, their health or physiology will be good. However, this depends on on each person’s job, time, and situation. To have a toned 6-pack body, you need to maintain a strict diet as well as exercise. It requires the practitioner to have high perseverance”, the male model frankly. At work, Dat Kyo can meet many styles, from youthful, personality to elegant, thorny. In addition to the body, Dat said that the appearance, especially the face, plays an important role for the model. Regularly having to wear makeup as well as a closed working schedule makes facial skin prone to damage. Therefore, he often takes care of his skin by drinking enough 2 liters of water a day, thoroughly removing makeup, and exfoliating twice a week. He always remembers to moisturize his skin before sleeping and apply a mask regularly. In terms of casual style, he prefers simple combinations such as jeans combined with plain T-shirts, thin outerwear shirts and white sneakers. He said: “My style changes depending on where I go. However, I always aim for youthfulness and dynamism. In addition to the simple element, I also coordinate clothes to respect my body.”

Entering the age of U50, Phi Nhung is not as active in art as before, but still possesses an admirable charm in the hearts of the public. Partly because Bolero’s voice always brings emotional parenting stories, the other part is because of his youthful and energetic physique. Even in simple everyday images, Phi Nhung’s rustic face still shines, outstanding with smooth white skin, toned body. Phi Nhung practices very strictly to keep fit and healthy. Just looking at the abs of a mother of one is enough to know how hard and hard the singer has been. Not stopping at exercise, Phi Nhung’s diet is also one of the keys to help her keep her youth successfully. Recently, Phi Nhung continued to “wake up the internet” with the image of showing off her slim figure and slim waist while rehearsing to start a new day. Although the toned abdomen and smooth white skin make Phi Nhung much younger than her real age, the focus of the picture is the beauty water bottle that the 7X beauty holds in her hand. Posting a photo showing off her toned body, Phi Nhung conveniently revealed the secret to helping her keep body heat and enhance vitality and energy every new day, which is drinking chrysanthemum tea and red apple. This is also a kind of “miracle water” that helps women fight aging effectively. In fact, Phi Nhung’s favorite red apple chrysanthemum tea is not an unfamiliar recipe. Chamomile helps to cool down and remove toxins from the body. In chrysanthemum contains a lot of beta-carotene, which participates in metabolism and maintains stable health and regenerates the skin. If you are facing wrinkles and dull skin, drinking chamomile tea is also a solution. Meanwhile, red apple in Oriental medicine has a sweet taste, is temperate, has the effect of tonic gas, nourishing blood and sedating. According to science, this fruit also contains many vitamins and minerals good for the body such as vitamin A, vitamin B2, vitamin C, calcium, phosphorous. The combination of the duo of ingredients not only brings health benefits but also improves the skin. Drinking chamomile tea combined with red apple is one of the methods of skin rejuvenation in women. Especially when used in the morning, this type of formula will help retain body heat and promote calorie burning. In fact, it is not only the red apple chrysanthemum tea that can help women improve their beauty. There are many delicious fruit tea recipes that are considered “panacea” in maintaining women’s health and beauty. If you also want the days to avoid the epidemic at home, you can relax and beautify from deep inside the body, you can refer to the following recipes: Green tea helps fight aging Green tea has long been a favorite drink for many people because of its ability to fight aging and protect the skin from the sun. In green tea contains many antioxidants, enzymes as well as amino acids that are beneficial for the body. In particular, the compound EGCG contained in this “panacea” also prevents wrinkles. Want to own a smooth white skin, youthful eyes and smooth hair, you can start your morning with this tea filled with B vitamins, manganese, potassium, magnesium and caffeine. Jasmine tea treats acne Not only leaving an impression by its gentle and very relaxing scent, jasmine tea is also one of the drinks that bring miracles to the skin. Thanks to a polyphenol compound – which acts like an antioxidant in the body, jasmine tea prevents heart disease and some other types of cancer, while anti-aging, protecting the skin. In particular, this tea also supports acne treatment by balancing hormone levels in the body. Drinking jasmine tea is also an effective way to lose weight as well as promote a better metabolism in the body. Oolong tea improves skin pigmentation As a type of tea used by many women because of its delicious taste, few people know that oolong tea also brings significant effects to the body. This tea contains a lot of vitamins, minerals and very good antioxidants. On the one hand, it helps to promote health, on the other hand, improves skin pigmentation, reduces acne and protects against sun damage. Drinking oolong tea regularly, you will prevent the formation of melasma and freckles while rejuvenating the skin. Butterfly pea flower tea increases skin elasticity Possessing a beautiful and eye-catching color, the butterfly pea petals when steeped in tea will create a blue-violet drink that brings great effects in beauty care. Butterfly pea flower contains flavonoids, an essence that helps to increase collagen and elasticity of the skin. In addition, this flower tea is also rich in antioxidants, limiting the activity of free radicals that cause dullness and skin aging. Using butterfly pea flower tea is a way for women to “save” their aging skin.

Drake shows off his six pack abs at the boxing gym. On June 1, Drake posted a selfie taken in the mirror at the boxing gym. He tops off showing off his toned abs and muscular body. Drake took the time to rest between episodes to take pictures. His hands were still wearing gloves, while his body was drenched in sweat. In addition to lifting weights, Drake also builds muscle and is in good shape with boxing. Boxing can be practiced at home by punching sandbags. According to the Man Of Many Boxing offers many benefits for physical and mental health. Reduce stress Stress: Stress negatively affects physical health. The body responds to stress by producing the hormone cortisol. This substance stimulates appetite. This is the reason many people deal with stress with comfort eating. Boxing is an effective stress reliever. When throwing a series of punches and kicks at high intensity, you don’t have time to think about work or other matters. Even during rest, you will focus on recovering physically, mentally preparing for the next round or practice session. Comprehensive muscle development: Boxing isn’t just about training your arm muscles. This discipline is also very effective in developing the anterior molar muscle (located near the intercostal muscle). This muscle group contributes to creating a beautiful and masculine chest for boys. If boxing is done properly, the legs are optimized for power to push the punches. This sport also benefits core areas such as the abdomen, hips and lower back. Strong core muscles help increase endurance. In addition, it also contributes to improving posture and accuracy of daily movements, avoiding injury. Improves heart health: Boxing is one of the best cardio exercises. It creates a full-body movement, with powerful effects on the heart and lungs. The heart and lungs are forced to work harder to deliver oxygenated blood to the muscles. Drake combines gym, boxing and eating right to conquer a beautiful body. To enhance the maintenance of a toned body, Drake also focuses on what to put in the body. Male rapper eats more protein foods, reduces carbs consumption. When it comes to reducing body fat percentage, Drake creates a calorie deficit by consuming less energy while increasing the need for exercise. Male rapper drinks a lot of water every day. Chicken, salmon and salad are often included in his diet. In addition, Drake uses more protein supplements to develop better muscles.

Drink at least 500ml of water as soon as you wake up in the morning. German scientists have found that drinking water boosts metabolism by 24% over the following 90 minutes. In addition, during the day men should drink at least 3.7 liters of water, women should drink at least 2.7 liters of water. 2. Don’t starve and remember to eat right Not eating for a long time can make the body hungry and stop using the calories consumed as possible energy. Excess calories will be stored as fat, thereby causing weight gain. But if you continue to snack, belly fat will form. It is best not to starve and not to eat processed foods. Eat the following foods: Foods containing protein: Meat, poultry, fish, eggs, cheese, whey protein, etc. Vegetables: Broccoli, asparagus, spinach, kale, lettuce, etc. Fruits: Bananas, apples, oranges, strawberries, raspberries, etc. Healthy fats: Fish oil, nuts, flaxseed, olive oil, etc. Foods containing carbs: whole grain pasta, brown rice, oats, etc. 3. Exercise properly You need to lose belly fat to tone your abs. Aerobic exercise can effectively burn excess fat. When you do aerobics or exercise regularly you will see your body change. And one day not far you will have number 11 abs. 4. Good night You need to get enough sleep if you want to have toned abs. Lack of sleep can mess up the hormones that control the body’s ability to burn fat. Studies have shown that 3 nights of poor sleep can cause the muscles to become resistant to the hormone insulin, gradually accumulating fat around the abdomen.

On the second day of activities in the US, Khanh Van continued to choose an extremely outstanding and sexy outfit. The beauty wore a bright yellow dress with bold cut details. Bringing 15 suitcases of luggage to the US, the Vietnamese representative continued to make fans “satisfied” with a series of extremely stylish and seductive dresses. Also in this activity, Khanh Van continues to show off her self-made make-up and hairdo skills, which are considered to be increasingly ‘on hand’. The beauty’s makeup and hairdo layout yesterday received a lot of praise from the beauty fan community. Receiving enthusiastic support from famous designers in the country, Khanh Van unleashed the “silk” and turned Miss Universe 2020 into a fashion catwalk to show off beautiful sets. Khanh Van’s outfit this time is considered extremely daring with cut-out details showing off her toned and seductive abs. According to the representative who accompanied Khanh Van to the US, after going through the flight process of nearly 30 hours to the US, she was very tired and lost weight. However, the beauty still confidently shows off her hot body. Fans sent encouragement and reminded Khanh Van to pay attention to eating well to not lose weight and shine in the next activities at Miss Universe 2020. Tomorrow, Khanh Van will officially enter the house together with the Miss Universe 2020 contestants. Recently, she also announced the good news of being selected to livestream with a sponsor of the contest on the social network instagram. Fans hope that Khanh Van will know how to seize the opportunity to shine and make a good impression on the Miss Universe 2020 organizers as well as international beauty fans.

Yamaha R7 – the rival of the upcoming Kawasaki Ninja ZX-6R. Recently, motorcycle company Yamaha Japan has released a video hinting that a new R series motorcycle from the company is coming. While no details regarding the model were revealed in the footage, speculations have quickly suggested that the upcoming model will be the Yamaha R7. Now, the Japanese company has released a second video that shows a glimpse of the new sportbike and confirms that the new motorcycle model will be announced globally on May 18. Through a series of leaked images, the Yamaha R7 – a rival to the Kawasaki Ninja ZX-6R – is actually the successor to the Yamaha R6. Although it is a new motorcycle, the R7 still carries the silhouette of the R6. The front appearance of the new Yamaha R7 has a projector headlight placed in the center, reminiscent of the new Yamaha MT-07. On either side of the headlights are LED DRLs and a pair of small air intakes. The crankset of the car is aerodynamically designed and is kept neatly with only the R7 logo. In terms of equipment, it can be seen that the Yamaha R7 will have a USD fork in front and a monoshock at the rear for shock absorption. The brake unit will include two rotors in the front and one in the rear. This model will likely be equipped with a completely new digital instrument cluster along with some important electronic supports for the driver such as traction control, different driving modes, anti-lock braking ABS, … As for the engine, it is likely that the new Yamaha R7 will be equipped with a 689cc engine block, producing 73.4 PS of power and 67 Nm of maximum torque.

Before hosting the Miss Universe 2020 program, male MC Mario Lopez is a name that is not strange to TV audiences. He used to host beauty shows like Miss Universe 2007, Miss Teen USA, Miss America, MC for X-Factor and American Best Dance Crew. Male MC born in 1973 impresses with his toned body and excellent 6-pack abs. Mario Lopez said keeping fit is one of his top priorities, alongside developing his career and taking care of his family. Lopez loves working out at the gym, he shares his workouts in great detail in a book called Mario Lopez’s Knockout Fitness. The actor was also passionate about wrestling and boxing when he was in high school. Lopez is quite good at boxing, having beaten a number of amateur boxers. Lopez also prefers individual sports over team sports because he doesn’t like to rely on anyone but himself. When he was young, the actor did a lot of weightlifting. Currently, he does moderate weightlifting, incorporating more cardio to lose fat and maintain muscle mass. Mario Lopez always tries to maintain sports despite his busy work schedule. He designed many compound exercises for the entire muscle group of the upper and lower body. During the first day of the week, Mario Lopez does a lot of body circuit and cardio. The actor also walked and sprinted for 30 minutes. For the abs group, Lopez hangs lower leg crunches, double crunches, cable wood choppers, and decline bench press sit-ups. Mario Lopez boxing on Tuesday. Boxing is the perfect choice to get rid of excess fat in the arms and legs. By Wednesday, his schedule is similar to Monday. Lopez dedicated Thursday to working out her legs and butt. In addition, he also does cardio and endurance exercises for 30 minutes. The actor spends 10 minutes on stretching exercises. Mario Lopez works out his core and abs on Friday. In addition, he spends 20 minutes doing HIIT (high-intensity interval training). Followed by 30 minutes of endurance lifting and 10 minutes of stretching. On Saturday and Sunday, the actor only does 20-30 minutes of cardio. Besides going to the gym, Mario Lopez follows healthy eating habits to stay in shape. He likes to eat complex carbs in the morning like oatmeal or Ezekiel bread (whole grain bread). The actor likes to have cereal for the first meal of the day. As a child, Lopez got up early and prepared herself a bowl of cereal. His kids also do this every Saturday morning. Mario Lopez loves milk, it appears in his family’s daily diet. Lopez and his wife and kids also love tacos. The couple often encourage their children to make this cake themselves. For Mario Lopez, healthy eating is an important part of a healthy lifestyle. The actor said that everyone should pay attention to their portions and eat in moderation. Photo: IT. Invite readers to watch the video “Remarkable weight loss achievements of Miss Vietnam, runner-up”. Source: Yannews.com

Mario Lopez and Miss Universe 2012 – Olivia Culpo – will be the finalists Miss Universe 2020 , according to the ABS-CBN News . This is the first time since 2015, Steve Harvey does not take on the role of MC in this beauty arena. Mario Lopez is sympathetic by his handsome appearance and well-proportioned and toned body. Besides his impressive acting career, he is also known for his hard work habits. Love to exercise from a young age Mario Lopez was born in 1973 in San Diego, California, USA. He is 1.78 m tall with a toned body. The actor started to learn to dance when he was 3 years old. Through many interviews, Lopez says that fitness has been a part of his life since he was a child. Mario Lopez’s parents support him to participate in outdoor activities. According to the actor, this habit brings many benefits such as improving health and reducing disease. Mario Lopez says keeping fit is one of his top priorities, in addition to developing his career and taking care of his family. Lopez loves the gym. He details his exercises in the book entitled Mario Lopez’s Knockout Fitness . The actor was also passionate about wrestling and boxing when he was in high school. Lopez boxing is quite good, having beaten some amateur boxers. The role of wrestler in the TV series Saved by the bell (1989) made the name Mario Lopez famous. Lopez prefers individual sports to teammates because he does not like to rely on anyone but himself. Mario Lopez explained: “Without your teammates, your flaws and strengths come out. If you lose, you can’t blame anyone but yourself. When you win, you get all the glory.” Mario Lopez pursues an active lifestyle. Photo: We Heart It. Spend a lot of time in the gym When he was young, the actor practiced weights a lot. Currently, he exercises moderate weights, incorporates more cardio to lose fat, maintain muscle mass. Mario Lopez adheres to the sport despite a busy schedule of arts activities. He designs many synthetic exercises for all muscle groups of the upper body and lower body. During the first day of the week, Mario Lopez does a variety of body circuit and cardio exercises. These include squat-presses, dumbbell lunges, push-ups, dumbbell rows, dumbbell swings, bicep curls, arm pulls. after (tricep pushdowns). The actor also walked alternately sprinting for 30 minutes. For the abs group, Lopez hangs her lower abdominals, double crunches, cable wood choppers, and decline bench press sit-ups. Mario Lopez practicing boxing on the third day. Boxing is perfect for getting rid of excess fat on the hands and feet. By Wednesday, his schedule was similar to that of Monday. Lopez dedicated Thursday to practicing legs and buttocks. In addition, he also does cardio, strength training exercises for 30 minutes. The actor spent 10 minutes on stretching exercises. Mario Lopez practicing the core and abdomen on Friday. Besides, he spent 20 minutes practicing HIIT (high intensity interval). Then, 30 minutes of lifting weights for increased endurance and 10 minutes of stretching. On Saturday and Sunday, the male actor only practices cardio for 20-30 minutes. Mario Lopez combines many types of exercise such as weight lifting, boxing, outdoor fitness. Photo: Just Jared. Healthy eating Mario Lopez likes to eat complex carbs in the morning like oatmeal or Ezekiel bread (whole grain bread). The actor prefers to use cereal for the first meal of the day. As a child, Lopez got up early and prepared himself a bowl of cereal. His kids do this every Saturday morning as well. Mario Lopez loves milk, it appears in his family’s daily diet. Lopez and his wife and children also love tacos. Couples often encourage their children to make this cake by themselves. The basic tacos include pork, chicken, Mexican cheese, cilantro, radish, lemon, lettuce, green salsa, tomato salsa, sun-dried tomatoes and sour cream. The taco crust is heated directly over an open flame for a mild crunch. For Mario Lopez, a healthy diet is an important element of a healthy lifestyle. The actor said that everyone should pay attention to the portion of the meal, and at the same time eat in moderation. When traveling or working busy, the actor brings homemade food. This is the best way to stay away from junk food. Besides, he also easily controls the nutritional content tolerated in the body. Mario Lopez focuses on balancing the nutritional content into the body. Photo: Getty. Before the workout, Lopez takes some fast-digesting proteins like whey protein. This helps the actor to have enough energy, not feel full during the practice. Protein-rich foods like chicken breasts and eggs are also a frequent part of Lopez’s diet. The actor said that eating a lot of high-quality protein helps to develop muscle, increasing fat burning. In terms of carbs, Mario Lopez eats a variety of fresh fruits like bananas, avocados, vegetables, whole grains like quinoa, and oats. He avoids sugar, soft drinks and fried foods. Lopez prefers to eat foods with healthy fats such as wild salmon and olive oil. The actor also has a snack with walnuts, almonds and pecans. For ideal carbs, he recommends eating fresh fruits, vegetables, whole grains (brown rice, whole wheat bread, oats, whole grains), legumes, yogurt or skim milk. Mario Lopez emphasized it is important to balance the amount of carbs, protein and fat. According to the actor, the ideal ratio is 50% carbs, 25% protein and 25% healthy fats.

Tsai Jui-hsueh (born in 1996, Taipei) is a famous hot girl on the Taiwanese social network (China) because of her beautiful appearance and sweet beauty. Possessing a beautiful number 11 belly, the beauty of Taiwan is considered as a “goddess”. It is known that Jui-hsueh is a girl with mixed blood between Tibetans and Uzbeks. Lovers often call her “angel” or “goddess of the north”. Currently, this beautiful girl has more than 618,000 followers on her Instagram profile and always has a very good amount of interaction. Not having an outstanding height of only 1m54, but Jui-hsueh always admires others because of her ability to mix “hack” with the top form. A supple body and a beautiful figure Jui-hsueh also thanks to her hard work. She is known as an actor and the famous Youtuber, receiving the love of many people, especially young people. Her gentle beauty many times makes people think she is a Korean hot girl, because her style is very similar to female idols in the land of kimchi. Hot girl born in 1996 used to live and work in Korea for a long time before. After that, she decided to return to Taiwan to find her own way and from here on her name rose quickly. The figure of “pepper”, but thanks to the diverse mix, she is always praised as “quality”. She has become a model for several fashion brands, appearing in youth magazines. Invite readers to watch the video: Hot 18-year-old Chinese girl makes people fall in love with her beauty as a goddess – Source: YAN News

Xu Ruhou was once seen as the sexy goddess of Chinese men. Despite being a mother, she still retains a youthful look and standard physique. According to GirlStyle, she said she has been working very hard for her abs, even losing 6 kg in a month. Fasting methods 168: This diet has been adopted by many world famous stars recently. As the name implies, this method means you should eat 3 meals in 8 hours and fast for the other 16 hours. According to nutritionists, not eating anything and leaving an empty stomach during this time can burn a lot of fat. Only drink in the morning: The actress uses olive oil and a few drops of vinegar every morning. Not only promotes metabolism in the body, this habit also helps to detoxify, increase feelings of fullness, protect the stomach, skin becomes more shiny. Healthy diet: In addition to olive oil, which is a healthy food, the actor Tu’s diet also tends to be bland. Her menu should be low in sugar, low in carbohydrates, high in protein and vegetables. For example, she only eats fruits that are low in sugar and protein with a lot of boiled eggs, and lots of vegetables. Keep drinking water: Nhuoc Tuyen says that she drinks at least 2 liters of water a day. Not only does it help to excrete nutrients and make the skin softer, it also works to suppress appetite. Exercise regularly: If you want to lose weight and look firmer, exercise is an indispensable process. The beauty from Taiwan (China) revealed that she ran 6 days a week and practiced at least 3 times. The right level of exercise can increase your metabolic rate, speed up weight loss, and also help tone your body. For mental comfort: Take a break from eating something you love from time to time without thinking about the calories. Not only does it improve your mood, it also makes you more motivated to continue your weight loss journey. In the end, the most important thing is to keep a good mood.

Guan Xiaojun: Contrary to her gentle, clear appearance, the 23-year-old actress likes to play many sports. Thanks to that, she has a small waist and toned abs. According to the Daydaynews , Her physique is also the result of choosing the right food. Chinese beauty has a preference for crab because it has fewer calories than other meats. Image: sohu, kuaibao. Although busy with work, she persistently goes to the gym to exercise. In addition to boxing, lifting weights, female performers also have the habit of jogging. “I lost weight by controlling my diet, doing pilates and taking fitness classes,” she said. Photo: Read01. Many fans advised Quan Xiaodong to stop losing weight because his body looks too thin. However, she thinks that she will not let herself be lost because of the desire to wear a flare skirt on the red carpet. Photo: @sixday, zhualan. Truong Du Hi: Unlike Xiao Dong, Du Hi spent more time practicing at home. She regularly posts videos that teach fans how to exercise like her abs. She only needed a wall to lean on and stretched her left leg straight forward, her right leg slightly bent, and her arms raised. Image: kknews, Getty. The actress said she often practices this exercise after dinner. Training time is only about 10 minutes / day combined with a healthy diet. Daily maintenance helps her waist free from excess fat. Photo: @stylenotes. From Nhuoc Tuyen is one of the rare middle-aged actors to keep their abs tight. According to the GirlStyle She said she worked hard for her abs, even losing 6 kg in a month. She applies the 168 fasting method (eating 3 meals within 8 hours and fasting for the remaining 16 hours) to burn more body fat. Image: @ vivianhsu.ironv . The actor Xu’s diet also tends to be pale. Her menu should be low in sugar, low in carbohydrates, high in protein and vegetables. Nhuoc Tuyen says that she drinks at least 2 liters of water a day. This routine helps to suppress the appetite. Photo: @ vivianhsu.ironv. The beauty from Taiwan (China) revealed that she ran 6 days a week and practiced at least 3 times. The right amount of exercise can increase your metabolic rate, speed up weight loss and help develop a firmer body. Photo: @ vivianhsu.ironv.

To have a slim body, you definitely need to practice, practice hard every day. And just 11 minutes a day, maintain these simple exercises, after only 2 weeks your waist will have a positive change. Sitting in a place but the sky, please wind yourself up from now on. Step 1: Basic abdominal crunch (40 seconds) Start with a simple but extremely effective abdominal flexion. Take 40 seconds to focus on this movement, paying attention to breathing regularly to be able to work deeply into the abdominal muscles. Illustration. Step 2: Squeeze your legs with abdominal crunches (40 seconds) Leg bends and crunches, unlike the first move, you bend your abdomen but lean left – right (40 seconds each). This action will impact on the sides of the abdominal wall, helping to create curves for the waistline and form a firmer belly. Step 3: Leg lift (40 seconds) Do not lift your legs as usual, but pull your stomach in and breathe regularly to make your belly fit more toned. The abdominal circumference is quite tired, that’s when the right action is applied to the muscles around the abdomen. Step 4: Legs square, hunched over (40 seconds) This movement will impact on the upper abdomen to create an even slimness for the upper – lower abdomen. First, raise your legs perpendicular to the floor, and begin to lift your body rhythmically, each time you lift your upper abdominal muscles together. Step 5: Raise the leg in a circle (40 seconds) Lie straight and stick your back to the floor, then lift your legs and move in circles, it will be quite tiring, but this movement impacts from your lower abdomen to your thigh muscles, not only helping your waist to slim your abdomen but also help your thighs. firmer tighter. Step 6: Head lift, foot lift (45 seconds) This will be more tiring compared to the above movements because you lift your body while kicking your feet. It will be quite tiring at first but a few times will get used to. Step 7: Restraining the legs and lifting people (45 seconds) Like the 2nd move, this 7th move helps the 11 abdominal muscles come out. Raise your body diagonally from the left and right sides – steadily on each side and try to squeeze your stomach while doing this! Move 8: Lean (40 seconds) Look, you can see that this movement is much softer than the above movements, but in fact, the impact on the abdomen is just as effective. Move 9: Plank lean (45 seconds) Switch to this leaning plank movement, which both helps to relieve fatigue and help shape the sides of your abdomen. Step 10: Plank leans forward (40 seconds) Finally, the plank move, still keep the plank as the basic posture, but instead of holding it for a long time, you lean forward smoothly. This movement affects the biceps and the abdominal muscles, the calves. Maintain this movement after a while, the calves, thighs and biceps will be much thinner.

According to coach Giang Son (Hanoi), in order to have abs, the practitioner must ensure 2 basic conditions including: Percentage of fat and abdominal muscles. Abdominal exercises only help us develop abdominal muscles and do not contribute much to changing fat percentage. This is also the reason why doing abdominal exercises every day also does not help the muscles show. Condition 1: The percentage of body fat (% body fat) is low enough Giang Son explained: “To see the abdominal muscle layer, the fat layer under the skin in this part must be thin enough. Simply understand, when you pinch the fat layer in the abdomen that is only as thin as the skin of the neck, the abdomen will surely emerge. “. The fat percentage is low enough with the thin layer of subcutaneous fat exposing the abdominal muscles. Artwork: BW. However, the belly fat layer will not be reduced if you only do abdominal crunches or planks … The reason is that the fat will lose steadily throughout the body based on the difference between energy intake and consumption. Therefore, a reasonable diet will be the most suitable solution. In addition, we can track the fat percentage based on some popular measuring methods such as fat clamping, using inbody gauges … For men, the percentage of fat to reveal belly fat is in the range 7- 13%. Meanwhile, this figure for women is 16-20%. Condition 2: Developed abdominal muscles The abdominal groove commonly seen in thin people is the basic structure of the human abdominal muscles. These people have a very low fat percentage but not high aesthetics due to lack of muscle growth. Therefore, for toned abs, the training to develop muscle in this area is necessary. To achieve that goal, coach Giang Son suggests some exercises for specific muscle areas in round 2 according to increasing difficulty: – Upper abdomen (Upper part): Crunch (belly crunch), Plate Crunch (belly crunch with disc weights), Cable Crunch (belly crunch with cable) … Lower part: Reverse Crunch, Lying Leg Raise, Incline Leg Raise, Band Resisted Leg Raise, Band Resisted Leg Raise Hanging Knee Raise, Hanging Leg Raise, Hanging Leg Raise … – Internal / External Oblique (Internal / External Oblique): Cable Band Wood Chop (Pull the cable to turn around), Russian Twist (Swing the belly to rotate 2 sides), Hanging Knee Raise Twist (Hanging the legs lift 2 sides), Side Plank … – Whole abdomen (Core): Plank, Toes To Bar (Hanging people to touch feet on the beam), Hanging Leg Circles (Hanging people swinging hips) …

In addition to the flexible catwalk steps, H’Hen Niê also impressed by her seductive body. Although her work is busy, she often goes early late at night, the beauty queen still maintains a slim figure. In particular, she has round 2 without excess fat with 11 abs.

The beautiful Ede applies the strict principles of eating and exercising to keep her waist tight.

Do not sit after eating

H’Hen Niê does not sit for a long time after meals. Sitting or lying down after lunch is a common habit of office workers. Not only affects the digestive process, this also causes the belly to accumulate fat quickly.

H’Hen Niê practices the habit of not sitting still after eating to avoid accumulation of belly fat.

Dr. Niket Sonpal, a gastroenterologist in New York, USA – said: “Gravity is a key factor in the journey of food moving through the digestive system”. This is why digestion slows down when a person sits after eating.

Sitting a lot affects metabolism after meals and throughout the day.

Dr Niket Sonpal explained: “Sitting all day will make the calories burned to a minimum. Compared to sitting, standing will burn about 40 calories / hour”.

Sitting too long during the day, especially after eating, causes excess fat to quickly appear in the lower abdomen. The lower abdomen is considered a very difficult area for fat loss. In addition, this is also an easy place to reveal flaws when wearing tight-fitting outfits.

Instead of sitting or lying down after eating, take a gentle walk. Perform many steps every day such as walking, using stairs to increase calorie consumption. Drink plenty of water so you don’t have to sit still for too long. In addition, this habit also improves digestion and metabolism, supports weight control.

Eat less sweets

H’Hen Niê thinks that foods high in sugar such as confectionery, soft drinks easily cause belly fat accumulation. The sweet dishes bring deliciousness, but the beauty queen is still limited to use. Every time she went to work, the beautiful Ede rarely ate snacks outside.

She said Zing: “I usually bring my own food with me to take advantage of the break. The food I cook will control the nutritional content. Thus, I can get all the nutrients I need while avoiding love. weight gain “.

According to the Healthline, eating a lot of sweet foods causes weight gain, and negatively affects metabolism. When absorbing a lot of sugar leads to excess, the body will convert sugar into fat. Fat accumulates in the liver and around the abdomen, making your bust visibly larger.

H’Hen Niê prepares nutritious meals by himself, and at the same time uses less sweets.

Sugar-sweetened beverages such as soft drinks or canned fruit juices high in fructose are simple sugars. Consuming more fructose increases hunger and cravings. It can also cause leptin resistance, the hormone that regulates hunger and tells your body to stop eating.

In addition to creating belly fat, excess sugar in the body is also the cause of acne, rapid aging. Foods with a high glycemic index spike the hormone insulin. Increased insulin leads to inflammation such as acne, rosacea, eczema.

On the other hand, sugar damages the skin through glycation. Sugar binds to proteins, creating enhanced glycation end products (AGEs). AGEs damage collagen and elastin, resulting in reduced firmness and wrinkles.

You should minimize the amount of sugar in your diet. Avoid using sugary drinks such as soft drinks, canned fruit juices, some sports drinks … Limit snacks with milk tea, cakes or candy.

Eat lots of vegetables and fruits

Miss Universe Vietnam 2017 shared: “Every day, I always pay attention to balance the amount of calories loaded and consumed”. She drinks homemade soy milk, combined with boiled vegetables.

H’Hen Niê likes to eat vegetables. She uses cheeks dipped in fish sauce or mixed vegetables with vinegar to enhance her taste. In addition, the beauty also loves dishes processed by steaming and boiling methods such as sweet potatoes, eggs.

H’Hen Nie fortifies vitamins with a cereal dish with yogurt, a smoothie or a fruit juice. Here are some healthy snacks that help prevent belly fat.

The beauty queen likes to eat the foods harvested from the crops in her hometown.

Page Good Housekeeping reports that eating a lot of processed foods makes it difficult to lose weight. Meanwhile, foods rich in fiber provide low calories, help keep satiety and regulate blood sugar. Add more fiber to help increase the ability to fight belly fat.

Bananas, avocados, walnuts, and almonds are some great snack ideas. In addition, at every main meal, you should consume plenty of dark green leafy vegetables, tomatoes, asparagus… These foods often appear on a healthy diet as well.

Don’t skip exercise

You will naturally lose weight and fat by combining a healthy diet with exercise.

Chat with ZingH’Hen Niê said that she often crunched her stomach, combining physical exercises such as dancing, juggling the ball. Depending on the amount of work, the beauties arrange to go to the gym 3-4 times / week. Particularly in the 2nd round area, she spends about 30-45 minutes to train her abdominal muscles.

Thanks to hard training and balanced eating, H’Hen Niê has toned and charming abs.

H’Hen Niê works hard at the gym, especially exercises to help tone her abs.

If the 6 pack abs is a man’s fitness goal, then the 11 abs is desired by the sister association. Abdominal # 11 is made up of vertical muscles on both sides of the waist, forming 2 parallel lines.

Some abdominal exercises to help you conquer the number 11 abs soon:

Plank with hip rotation: Do a basic plank, making sure to form a straight line from shoulder to foot. Next, rotate your hips on each side, lowering your body to the floor as far as possible. Take care to keep your body off the floor.

Plank climbing pose: Do a basic plank. Bend your knees, kick your legs forward so that the knees are almost touching the elbows.

Bike-style crunches: Place your lower back on the floor, while lifting your head and shoulders up a bit. Gently touch both ends with both hands, do not lash the fingers behind the head. Raise and straighten one leg parallel to the floor. Raise your other leg and bend your knee toward your chest. Combine twisted body, alternately bring one elbow closer to the other knee.

Aerial scissor: Lie on the mat with your hands under your buttocks. Straighten your legs and lift off the floor, while tightening your abdominal muscles. Move the legs crossed.

Russian waist swivel: Sit on the mat with your knees bent at a 90-degree angle. Alternately twist people to the left, right. You can increase the difficulty by lifting your feet off the floor.