Originally Answered: Is there any routine to get a 6 pack?
You have them. Every one has them. They are just not visible. They are covered by a layer of fat. These muscles are working 24 hours a day non stop, moving the food through the system. and you can not exercise them they just work all the time.
So next thing is to do abdominal exercises to make them visible. Include front, back ,side bends. Also include total body work out then see the results in 4 weeks, as at first , the fat in the joint of these muscles are crushed and they wil start to show, getting a fat free wash boar type fat abdomen is a matter of time and additional efforts on your part.
Please read all this for the info only.
You will need few other measurement such as Need to put in the info on wrist size, measure "Fat Index", ------,-------,---.
Use this link.
Your weight should be per this link, give or take a few pounds.
Here is more info read it all and surf it. Most of it may not apply but is suggested reading only.
For lots of solidified fat around the upper abdomen and tummy:
Do abdominal exercises, and include total body work out too, so this fat may not migrate to other locations.
Now let us talk about yoga and Gym:
Learn the yoga by joining classes, and then at the end you can do it right at home. Then there is a Q? of affordability. But there are books in the library and there may be lot to learn free of charge on the net.
Gym again is the Q? of time and affordability. Time it takes to go to gym can be utilised to do exercise at home.
Best thing is to use both diet and exercises to reduce this extra weight and the fat.
If you spend on gym and yoga classes then it is an added incentive to not to waste it. Spend it if you can afford it. You need to be inventive, Gallon jug filled with water is 7 lbs, so you can use two jugs as weights in each hand. A one pound can of soup or vegetables fits nicely in most people's palm too, and make very nice light weights for exercising the arms.
Here is more. Read it all then do as you please most program fail because they are made by other people, so after acquiring the knowledge make your own program up and write it down then do it if need be modify it as you see fit but do not give up try, try, again and again. You will feel good about it and feel very healthy.
Here is more.
Read this and do as you please.
Yes, easy, buy a book call Mayo-clinic diet and follow it Also read this and do as you please. Work out 1 hour a day very day and eat the calories per the link below.
So follow this link:
Your weight should be per this site give or take 10 pounds.
If need be!!!!
If still growing, so grow grace fully. Doing some Body parts specific weight free, free hand exercises can do wonders for biceps and triceps.
Same for abs, do abdominal and side bends and front bends and even back bends.
When you get going on biceps and triceps, you will have enough strength to do pull up and chin ups. Bicycling can save time and if possible swim in a safe place or in a pool ii it is convenient.
In the mean time just hang from your hand and just keep trying one day you will be able to pull yourself up. Then try chin ups, and slowly add a one more every few days.
All this is found on the Net and in the library, so read up on it and do it correctly so you that you may not get hurt.
Here is a little more info.
Must drink 1 gallon of water per day.
Eat right, include all food groups per this site above. Do not exceed the total calories per day and eat at least 1500 calories per day every day. One pound of fat is about 3500 calories. You must sleep up to 7 to 9 hours a day time permitting and including naps.
Go for a walk every day for 1 hour,around your residence, start slowly(5 minute), to warm up then increase the speed a little till you can maintain a good clip then slow down to cool off (5 minute before the end of 1 hour). Do the walking in one direction for about 30 minutes then return home, may take little longer.
Or look up total body weight free free hand exercises and do them for 1 hour every day. You find them in the library and on the Internet. They can be done at home does not need gym.
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