How to get a 6 pack?
- Thread starter coral keeper
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libog2fish
Member
coral keeper
Active Member
hlcroghan
Active Member
Okay, I don't know about all that wet stuff lol, but here are a few tips. Definitely cut out the pb and j sandwiches. Jelly is not a good substitute for fruit even if it is from scratch. Quite a bit of sugar. Eating sugar along with fat annd carbs is bad. If you want the explanation I'll give it to you or you can just take my word for it. The almond butter is good but look at the label. You need to find one that has no sugar. Whole wheat bread good. So I would try something more like, 3 or 4 egg whites in the morning (you can leave one yolk in for flavor), some whole wheat toast with almond butter, and a banana. Use some salt and pepper or you might get a little grossed out. Egg whites are not the most flavorful of foods. Your lunch seems good. Your dinner seems good, hoping that there isn't a lot of sugar in anything. I would make your fruit a morning snack instead of afternoon and substitute some sauteed zucchini and mushrooms with some parmesan cheese for your afternoon snack. It is really tasty. Or you can have some hummus with veggies. Or some turkey slices with cucmber or celery. Try to make the fruit a morning thing. That way your body uses the sugar throughout the day.
As for a workout, it is better if you want an all over workout. You want to be leaner and muscular, which means you will have to lose body fat but also put on some muscle at the same time. I would prolly recommend some interval floor types of exercises. In other words, cardio and weight bearing at the same time. Try this out. If you have any trails by your house, or even some hilly areas that are safe to run in, take a watch with you and start running at a moderate pace. Every 5 minutes into the run, stop and do 30 of an exercise. It can be crunches, pushups, mountain climbers (on hands and feet, alternating jumping each foot underneath you, kind of like a skiing motion), frog leaps (jump as high as you can with both feet and as you land back on the ground touch your fingertips down and then jump back up), etc. Anything that uses muscles that keeps your heart rate up. Try this twice a week. Start at 20 minutes and adjust from there. If it seems to easy, increase the time. You can run faster, do more exercises, decrease the time between sets, do more than one set, etc. There are a lot of ways that this can be adjusted. The other two days a week I would recommend some actual muscle building types of exercises. I would do sets of wide grip and narrow grip pulls ups (with assistance if you need it), situps and crunches, hanging leg and knee ups, pushups, superman, squats, lunges (with a broomstick across the shoulders and without), calf raises, step ups ( lunges onto a 6 inch step, for both speed and then slower more controlled). I would definitely recommend getting both a stop watch and a fitball (they run about 25 dollars online). Some handweights are also good but not necessary. You can used empty milk jugs filled with water or sand or dirt for more or less weight. Would you also like a workout plan or do you want to make it for yourself with these guidelines?
As for a workout, it is better if you want an all over workout. You want to be leaner and muscular, which means you will have to lose body fat but also put on some muscle at the same time. I would prolly recommend some interval floor types of exercises. In other words, cardio and weight bearing at the same time. Try this out. If you have any trails by your house, or even some hilly areas that are safe to run in, take a watch with you and start running at a moderate pace. Every 5 minutes into the run, stop and do 30 of an exercise. It can be crunches, pushups, mountain climbers (on hands and feet, alternating jumping each foot underneath you, kind of like a skiing motion), frog leaps (jump as high as you can with both feet and as you land back on the ground touch your fingertips down and then jump back up), etc. Anything that uses muscles that keeps your heart rate up. Try this twice a week. Start at 20 minutes and adjust from there. If it seems to easy, increase the time. You can run faster, do more exercises, decrease the time between sets, do more than one set, etc. There are a lot of ways that this can be adjusted. The other two days a week I would recommend some actual muscle building types of exercises. I would do sets of wide grip and narrow grip pulls ups (with assistance if you need it), situps and crunches, hanging leg and knee ups, pushups, superman, squats, lunges (with a broomstick across the shoulders and without), calf raises, step ups ( lunges onto a 6 inch step, for both speed and then slower more controlled). I would definitely recommend getting both a stop watch and a fitball (they run about 25 dollars online). Some handweights are also good but not necessary. You can used empty milk jugs filled with water or sand or dirt for more or less weight. Would you also like a workout plan or do you want to make it for yourself with these guidelines?
coral keeper
Active Member
Ok, I'll switch the PB and J for some fruits and some green tea. What kind of fruits would you recommend? Bananas, apples, strawberries, ect?
Ok, I got lots of handweights, dumbbells, and a stop watch, but I don't have the ball, I'll ask my dad to buy me one.
Can you make me a workout plan please?
Ok, I got lots of handweights, dumbbells, and a stop watch, but I don't have the ball, I'll ask my dad to buy me one.
hlcroghan
Active Member
Originally Posted by Coral Keeper
http:///forum/post/2765149
Ok, I'll switch the PB and J for some fruits and some green tea. What kind of fruits would you recommend? Bananas, apples, strawberries, ect?
Ok, I got lots of handweights, dumbbells, and a stop watch, but I don't have the ball, I'll ask my dad to buy me one.
Can you make me a workout plan please?
Yeah and btw, green tea is awesome!!! Speeds up the metabolism. Very good. bananas are great, berries are prolly the best though. They are the highest in antioxidants and they also tend to raise your blood sugar a lot slower than oranges for instance.
So a good meal would be plain yogurt with some blueberries with some sweetener (stevia is the best, no chemicals
) and a handful of almonds. Melon also is excellent (except watermelon, higher in sugar). A side note: remember to take your multivitamin. When you start a workout plan it is more important than usual to get all the nutrients your body needs.
So try the running interval training twice a week. Monday and Thursday. Start out at 20 minutes and every 5 minutes do thirty pushups, then situps, then leg raises (laying on your back), and then for the last set do some pull ups on your bar. You should be back to your house by that time. You prolly can't do 30 so just do as many as you are able to do. Rotate the order of the exercises each day so that your body doesn't get used to it.
The other three days (you need to take two days off for the muscles to rest) Tuesday, Friday and Saturday (Wednesday and Sunday are the two resting) do your weight bearing exercises. So you are going to start with two sets of as many as you can do of each exercise (it's called To failure). Wide grip pull ups, pushups, dips (with your feet on a chair and hands on something on the same level), crunches, hanging leg raise (for as long as you can one time), lunges, squats with a broom handle across the shoulders. After each exercise, you need to stop and record how long or how many you were able to do each time, on each set. Remember to warm up a little prior. A 5 minute jog around the yard is fine. Also remember to stretch the muscles out afterward. It allows you to recover faster and retain less lactic acid build-up in the muscles (the thing that makes them hurt).
The next day: you should feel a little soreness and/or tightness. by this I mean you should be just short of wanting maybe some tylenol. If you are not sore at all, you need to increase the intensity you are doing or the number of sets or reps. If you are in so much pain you can't walk, take a day off and reduce the sets down to one. You would know that before hand though. You should not feel any serious pain in the muscles. You should feel a slight "burn" but it shouldn't want to make you cry or anything like that. Try this for about 3 weeks and let me know what the results were and how you are feeling. If you need me to make you a graph let me know.
http:///forum/post/2765149
Ok, I'll switch the PB and J for some fruits and some green tea. What kind of fruits would you recommend? Bananas, apples, strawberries, ect?
Ok, I got lots of handweights, dumbbells, and a stop watch, but I don't have the ball, I'll ask my dad to buy me one.
Yeah and btw, green tea is awesome!!! Speeds up the metabolism. Very good. bananas are great, berries are prolly the best though. They are the highest in antioxidants and they also tend to raise your blood sugar a lot slower than oranges for instance.
So a good meal would be plain yogurt with some blueberries with some sweetener (stevia is the best, no chemicals
So try the running interval training twice a week. Monday and Thursday. Start out at 20 minutes and every 5 minutes do thirty pushups, then situps, then leg raises (laying on your back), and then for the last set do some pull ups on your bar. You should be back to your house by that time. You prolly can't do 30 so just do as many as you are able to do. Rotate the order of the exercises each day so that your body doesn't get used to it.
The other three days (you need to take two days off for the muscles to rest) Tuesday, Friday and Saturday (Wednesday and Sunday are the two resting) do your weight bearing exercises. So you are going to start with two sets of as many as you can do of each exercise (it's called To failure). Wide grip pull ups, pushups, dips (with your feet on a chair and hands on something on the same level), crunches, hanging leg raise (for as long as you can one time), lunges, squats with a broom handle across the shoulders. After each exercise, you need to stop and record how long or how many you were able to do each time, on each set. Remember to warm up a little prior. A 5 minute jog around the yard is fine. Also remember to stretch the muscles out afterward. It allows you to recover faster and retain less lactic acid build-up in the muscles (the thing that makes them hurt).
The next day: you should feel a little soreness and/or tightness. by this I mean you should be just short of wanting maybe some tylenol. If you are not sore at all, you need to increase the intensity you are doing or the number of sets or reps. If you are in so much pain you can't walk, take a day off and reduce the sets down to one. You would know that before hand though. You should not feel any serious pain in the muscles. You should feel a slight "burn" but it shouldn't want to make you cry or anything like that. Try this for about 3 weeks and let me know what the results were and how you are feeling. If you need me to make you a graph let me know.
clownfish11
Active Member
I have a really good method that works great for me and my team...ill share later
coral keeper
Active Member
Originally Posted by hlcroghan
http:///forum/post/2765185
Yeah and btw, green tea is awesome!!! Speeds up the metabolism. Very good. bananas are great, berries are prolly the best though. They are the highest in antioxidants and they also tend to raise your blood sugar a lot slower than oranges for instance.
So a good meal would be plain yogurt with some blueberries with some sweetener (stevia is the best, no chemicals
) and a handful of almonds. Melon also is excellent (except watermelon, higher in sugar). A side note: remember to take your multivitamin. When you start a workout plan it is more important than usual to get all the nutrients your body needs.
So try the running interval training twice a week. Monday and Thursday. Start out at 20 minutes and every 5 minutes do thirty pushups, then situps, then leg raises (laying on your back), and then for the last set do some pull ups on your bar. You should be back to your house by that time. You prolly can't do 30 so just do as many as you are able to do. Rotate the order of the exercises each day so that your body doesn't get used to it.
The other three days (you need to take two days off for the muscles to rest) Tuesday, Friday and Saturday (Wednesday and Sunday are the two resting) do your weight bearing exercises. So you are going to start with two sets of as many as you can do of each exercise (it's called To failure). Wide grip pull ups, pushups, dips (with your feet on a chair and hands on something on the same level), crunches, hanging leg raise (for as long as you can one time), lunges, squats with a broom handle across the shoulders. After each exercise, you need to stop and record how long or how many you were able to do each time, on each set. Remember to warm up a little prior. A 5 minute jog around the yard is fine. Also remember to stretch the muscles out afterward. It allows you to recover faster and retain less lactic acid build-up in the muscles (the thing that makes them hurt).
The next day: you should feel a little soreness and/or tightness. by this I mean you should be just short of wanting maybe some tylenol. If you are not sore at all, you need to increase the intensity you are doing or the number of sets or reps. If you are in so much pain you can't walk, take a day off and reduce the sets down to one. You would know that before hand though. You should not feel any serious pain in the muscles. You should feel a slight "burn" but it shouldn't want to make you cry or anything like that. Try this for about 3 weeks and let me know what the results were and how you are feeling. If you need me to make you a graph let me know.
Yeah, green tea is great. Ok, thanks for the info/help! A graph would be awesome!
http:///forum/post/2765185
Yeah and btw, green tea is awesome!!! Speeds up the metabolism. Very good. bananas are great, berries are prolly the best though. They are the highest in antioxidants and they also tend to raise your blood sugar a lot slower than oranges for instance.
So a good meal would be plain yogurt with some blueberries with some sweetener (stevia is the best, no chemicals
So try the running interval training twice a week. Monday and Thursday. Start out at 20 minutes and every 5 minutes do thirty pushups, then situps, then leg raises (laying on your back), and then for the last set do some pull ups on your bar. You should be back to your house by that time. You prolly can't do 30 so just do as many as you are able to do. Rotate the order of the exercises each day so that your body doesn't get used to it.
The other three days (you need to take two days off for the muscles to rest) Tuesday, Friday and Saturday (Wednesday and Sunday are the two resting) do your weight bearing exercises. So you are going to start with two sets of as many as you can do of each exercise (it's called To failure). Wide grip pull ups, pushups, dips (with your feet on a chair and hands on something on the same level), crunches, hanging leg raise (for as long as you can one time), lunges, squats with a broom handle across the shoulders. After each exercise, you need to stop and record how long or how many you were able to do each time, on each set. Remember to warm up a little prior. A 5 minute jog around the yard is fine. Also remember to stretch the muscles out afterward. It allows you to recover faster and retain less lactic acid build-up in the muscles (the thing that makes them hurt).
The next day: you should feel a little soreness and/or tightness. by this I mean you should be just short of wanting maybe some tylenol. If you are not sore at all, you need to increase the intensity you are doing or the number of sets or reps. If you are in so much pain you can't walk, take a day off and reduce the sets down to one. You would know that before hand though. You should not feel any serious pain in the muscles. You should feel a slight "burn" but it shouldn't want to make you cry or anything like that. Try this for about 3 weeks and let me know what the results were and how you are feeling. If you need me to make you a graph let me know.
Yeah, green tea is great. Ok, thanks for the info/help! A graph would be awesome!
coral keeper
Active Member
Can I use a treadmill instead of walking out side? I don't really have any tracks near me or anything like that.
silverdak
Active Member
getting fit seems to be like starting a fish tank... get a book and start reading... I am no where near "cut" or "ripped" but I do have a few fitness books which got me in better health...
and the short and long answer... basic sit up... do a TON of sit ups, I have lost a good amount of weight just lifting, eating protein (chicken) and fiber ( breads and crackers) and doing sit ups.. lost about 25 lbs in 3 months, I also have a very fast metabolism, which also helps
and the short and long answer... basic sit up... do a TON of sit ups, I have lost a good amount of weight just lifting, eating protein (chicken) and fiber ( breads and crackers) and doing sit ups.. lost about 25 lbs in 3 months, I also have a very fast metabolism, which also helps
coral keeper
Active Member
clownfish11
Active Member
okay heres the dealio this got me and my teamates 6packs in one wrestling season
dont eat anything thats bad for you...
do 10 normal pushups
10 elevated like feetup on a chair and arms down
then do 10 on a ball so your hands are on a ball and you push up there and your feet are on teh ground
every day increase your amnt by 10 so day 1 is 10 day 2 is 20...etc
this worked really well....your eating habits seem to be where they should be so i guess your good to go
o yah and after that do liek 100sit up/crunches, but you have to be commited and do it every day
dont eat anything thats bad for you...
do 10 normal pushups
10 elevated like feetup on a chair and arms down
then do 10 on a ball so your hands are on a ball and you push up there and your feet are on teh ground
every day increase your amnt by 10 so day 1 is 10 day 2 is 20...etc
this worked really well....your eating habits seem to be where they should be so i guess your good to go
o yah and after that do liek 100sit up/crunches, but you have to be commited and do it every day
ric maniac
Active Member
Just thought i would say hi on this thread. I gave up fish keeping for body building lol, and the biggest part of getting a six pack is not to expect instant gratification. It took me six months to get my eight pack STARTED lol. It takes a while, But its worth it! also, get ahold of a pullup bar. even just putting one in your most frequently used doorway and doing 10 pullups or chinups each time will help. Pull ups really help six packs if you aren't just letting your body hang while doing them. also, look up boxing core exercises. I have found those to be the most effective. Sorry if people have already said this stuff
ric maniac
Active Member
Oh, and in order to for a workout routine, you need to find out your body type. Either mesomorph endomorph or ectomorph. Because if you work around your body type, you will get results better and faster.
coral keeper
Active Member
Originally Posted by ric maniac
http:///forum/post/2774713
Oh, and in order to for a workout routine, you need to find out your body type. Either mesomorph endomorph or ectomorph. Because if you work around your body type, you will get results better and faster.
How do I find out?
http:///forum/post/2774713
Oh, and in order to for a workout routine, you need to find out your body type. Either mesomorph endomorph or ectomorph. Because if you work around your body type, you will get results better and faster.
How do I find out?
ric maniac
Active Member
Here lol.
http://www.bodybuilding.com/fun/becker3.htm
try not to use the internet for body building though, because it may look simple, but unless someone is there to guide you at first, the wrong technique will be learned from the start. And that could lead to perm. damage.
http://www.bodybuilding.com/fun/becker3.htm
try not to use the internet for body building though, because it may look simple, but unless someone is there to guide you at first, the wrong technique will be learned from the start. And that could lead to perm. damage.
coral keeper
Active Member
Ok, I did the test and it said I'm Mesomorph. Here is a quote.
"What Is Your Body Type?
Your score is 1.92.
Your body is closest to a Mesomorph. You have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo."
"What Is Your Body Type?
Your score is 1.92.
Your body is closest to a Mesomorph. You have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo."
hlcroghan
Active Member
Originally Posted by Coral Keeper
http:///forum/post/2774809
Ok, I did the test and it said I'm Mesomorph. Here is a quote.
"What Is Your Body Type?
Your score is 1.92.
Your body is closest to a Mesomorph. You have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo."
Me too.......
http:///forum/post/2774809
Ok, I did the test and it said I'm Mesomorph. Here is a quote.
"What Is Your Body Type?
Your score is 1.92.
Your body is closest to a Mesomorph. You have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo."
Me too.......
