can any recommend six pack exercises?
DIET IS KEY FOR ABS!
try to add these things to a well controlled diet to bring down body fat.. most people think that you ned ab muscles to see them when in reality its all down to dieting and low body fat...
Almonds, nuts (unsalted), beans, veggies, dairy (milk), OATMEAL, egg whites (the yolk is gonna shoot up your cholesterol), lean meats (turkey, chicken, lean steak/pork), natural peanut butter, oil (olive, almond, macadameion nut) and berries.
after your diet is sorted you can start off with this..
do these 2-3 times a week depending on soreness and recovery time..
Warm up so you can fire up your core to start burning... when warming up HOLD IN YOUR GUT/STOMACH TIGHT AND DON'T LET GO! All of these should be done after some basic stretches (Top of bottom to body.. start with neck end at ankles)
you can do standing high knee raises ( the higher your raise the better) for 30-45 seconds then after that start with a high knee trunk twist for one side for a 15 count.. so raise your right knee high and twist your trunk to the right side with your elbows bent fist tight with palm side facing you so forearms are out.. after 15 repeat the twist with the left side of body..
next, get down in a push up position and do 15-20 high knees with each leg but make sure your back is straight and your butt is not arched up.. keep it low.. the movement is kind of like you're trying to knee your self in the face..after those are done stay in position and raise your right knee out to the right then middle the left.. those 3 movements count as 1 so do 10-15.. repeat on opposite side..
after that is done get down and plank ( push up position but rest on your forearms with closed fists thumb side up ) for 30-45 seconds.. make sure butt is low and back is straight..
now release your gut and get down in a regular push up position palms out fingers forward and with your TOES slowly walk up as much as you can to your hands which should be stationary.. think of a caterpillar when you do this... once you get up stand up straight to stretch your back and then go back down and do it again.. go for about 30 ft then stop..
now lay on the right side of you body, elbow down like you're holding your self up with your left hand on your hip. straighten out so that your left foot is resting on your right and start dipping for the obliques. the higher the raise the better. do this for 30 seconds and switch to the opposite side and repeat..
on your back and straighten and raise your legs at 10 degrees and hold for 15 seconds.. next move to 45 degrees and hold for 15 seconds.. finally raise as high as you can for 15 seconds.. short break ( 5 seconds ) and repeat but with your legs to left for the 3 angles and then to the right for 3 angles..
on your back, head up and angle your feet straight at 45 degrees and start slaping your quads as fast you can for a count of 50 - 100 depending on your body but no less than 50 and try to do them straight with no breaks..
try that out and let me know how that goes.. its a level 2-3 workout so hopefully you can manage it..
I want two things, to lose weight AND gain strength. This has been my goal since God knows when, but I never start, or when I do I do it wrong then quit early. I need a way that gurantuees I start, continue, and enjoy the process of working out to achieve two targets: lose weight and gain a lot of strength.
Thanks in advance.
DIET! go for 2500 calories a day in 3 big (breakfast, lunch and dinner) meals with 2 snacks in between.. do not eat carbs after 7pm or during dinner and drink only water.. limit the carbs, cut out all the sugar candies and what not and try to get in greens and protein (chicken, beans, lean steak) PORTION CONTROL is your friend.. each serving of a side should be no bigger than your palm.. its hard but stick with it and you'll see results FAST. if you want you can try my ab routine above but the most important thing is that you lose weight before you try to get strong and put on muscle.. take baby steps and lose the first 5-10 lbs by dieting alone to get into a routine that will suit you and I will help you with if you need me to.
Okay thank you !
I bought the green tea, is one packet 8-10 grs?
What do you mean about upping my game? I think I already hit a plateau as it's hard for me to lose weight (175cm 55kg)
I highly doubt one pack is 8-10 grams.. the most I could find in my area is 2 grams per bag so I was drinking tea 3-4 times a day.. by upping your game I mean to Carb cycle and limit carbs to 25 grams per day and re-feed on saturday.. no white flour only whole grains ad the above mentioned fat burning foods.. if you want to get real gangster there's also ketoing.. but I don't recommend that unless you're crazy like me.
any questions just ask or PM I'm more than happy to help.