How to get a six pack at home without weights?
Hello i am a 14 year old male weighing 8stone 6pounds and i am around 5ft6in tall. I have no access to weights i want a six pack or more toned body, how would i go about this and is there any way of doing this quickly or is it all nonsense is there also any diet i would need baring in mind i am a vegetarian. THANKS
here is a workout that I am doing, the first section is 15 minute workout for the mornings, not super hard, but enough to get the juices flowing. the second is a 45 minute workout schedule for each day of the week, resting on the weekends.
in addition to these two workouts you can add a pushup excercise in there that will blast your arms. it is called the "push up push" you can find all of this info on the military.com fitness website, along with nutritional help as well. http://www.military.com/military-fitness/
these are all based on military workouts and designed to make basic training easier and keep you healthier.
be sure to stretch well before each, and i would even suggest taking a week to 2week period of just stretching to promote faster recovery time after workout as well as prevent injury. there are a couple of good stretching programs on that website as well.
15 minute mornings:
1. Wake up with Crunches
Here is an exercise that is JUST a little harder than sleeping and it WILL wake you up by doing simple movements:
Do a complete crunch cycle complete with the following:
- Regular Crunch: 10-20 reps - Just lift shoulder blades off the floor
- Reverse Crunch - 10-20 reps - Lift hips off the floor
- Double Crunch - 10-20 reps - Lift BOTH hips / shoulders off the floor simultaneously
- Left Crunches - 10-20 reps - Take right elbow to the left knee
- Right Crunches -10-20 reps - Take left elbow to right knee
- Bicycle Crunches - 10-20 reps - Take right/left elbow to left/right knee by bicycling the legs
- Plank pose - 30-60 seconds
- Stomach stretch - 30 seconds
THIS TAKES about 3-4 minutes
2. Jumping Jacks / Pushups
Do 10 jumping jacks / 10 pushups and repeat the non-stop cycle 5-10 times depending on your fitness level. This takes 3-5 minutes if you push all 10 sets.
3. Replace Pushups with Squats
If you want to add in a leg workout try replacing pushups with squats above.
4. MJDBs - Multi-Joint Dumbbells Exercises
With a set of dumbbells mix in a few exercises into one movement:
- Bicep curl, military press, tricep extensions - do 10-15 reps
- Squats, bicep curl, military press, tricep extension - do 10-15 reps
- Squat thrust, pushup x 5, stand up, bicep curl military press, tricep extension - 5-10 reps
5. CARDIO Option
You can skip all the above and just run, bike, walk, elliptical glide, or row for 15-20 minutes or you can add in a quick burst of cardio for the remaining time you have.
45 minute Dailies:
Monday & Thursday
- Upper body Program
- Warm-up 5:00 / stretch
Repeat 5-10 times
- Pushups - 10-20
- Regular Crunches - 20
- Bench dips - 10-20
- Reverse Crunches - 20
- Pull-ups - max reps or pull-downs - 10
- Hanging Knee up
- Stretch abs/lower back
Cardio option 20-30:00
Run, bike, walk, swim etc
Tuesday & Friday
- Legs and Love Handles
Repeat 4-5 times
- Walk, bike or jog 5:00
- Stretch legs
- Squats - 20
- Lunges 10 / leg
- Left crunches - 25
- Right crunches - 25
- Hip rollers - 10/side
- Stretch abs / lower back
Cool down walk or bike
5:00 / stretch
Wednesday
LONG Cardio Day
- 45-60 minutes of walking, running or combination of the two
- Or biking, swimming, elliptical gliding machines
Explanations:
Hanging Knee-ups
Bring your knees as high as you can
Advanced Crunch - (Legs up)
Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. (Do not do if you have previous lower back injury - place feet on the floor.)
Reverse Crunch
In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt. (Do not do if you have previous lower back injury)
Right Elbow to Left Knee
Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.
Left Elbow to Right Knee
Same as above just switch sides. Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee.
Hip Rollers
This exercise will help you build your abs, back and hips to help with long ocean swims and balance out the hip flexors exercises. Twist to both sides keeping your shoulders on the floor and stay in the bent knee position when rotating left and right.
*Note - Anytime you work your abs, you should also exercise your lower back to build balance in your torso.
Lower Back Exercise - Swimmers
Lie on your stomach and lift your feet and knees off the floor by flutter kicking repeatedly as if you were swimming freestyle.
July 27th, 2010 at 6:54 am
video #1
http://www.youtube.com/watch?v=9tDZRogSbbU
watch it and do it exactly how it tells you ..!!!
video #2
http://www.youtube.com/watch?v=95xRTID478I
watch it , its just to let you know how to get sixpak
References :
July 27th, 2010 at 7:11 am
A lot of gimmick devices on the market would like to convince you that you can target fat by doing specific exercises. The truth is that you burn fat uniformly across your whole body. You can tone muscles once the fat is reduced, but you need to burn more calories than you consume. As a vegetarian, you will need to pay close attention to make sure you get enough iron and protein.
References :
July 27th, 2010 at 7:20 am
here is a workout that I am doing, the first section is 15 minute workout for the mornings, not super hard, but enough to get the juices flowing. the second is a 45 minute workout schedule for each day of the week, resting on the weekends.
in addition to these two workouts you can add a pushup excercise in there that will blast your arms. it is called the "push up push" you can find all of this info on the military.com fitness website, along with nutritional help as well. http://www.military.com/military-fitness/
these are all based on military workouts and designed to make basic training easier and keep you healthier.
be sure to stretch well before each, and i would even suggest taking a week to 2week period of just stretching to promote faster recovery time after workout as well as prevent injury. there are a couple of good stretching programs on that website as well.
15 minute mornings:
1. Wake up with Crunches
Here is an exercise that is JUST a little harder than sleeping and it WILL wake you up by doing simple movements:
Do a complete crunch cycle complete with the following:
- Regular Crunch: 10-20 reps - Just lift shoulder blades off the floor
- Reverse Crunch - 10-20 reps - Lift hips off the floor
- Double Crunch - 10-20 reps - Lift BOTH hips / shoulders off the floor simultaneously
- Left Crunches - 10-20 reps - Take right elbow to the left knee
- Right Crunches -10-20 reps - Take left elbow to right knee
- Bicycle Crunches - 10-20 reps - Take right/left elbow to left/right knee by bicycling the legs
- Plank pose - 30-60 seconds
- Stomach stretch - 30 seconds
THIS TAKES about 3-4 minutes
2. Jumping Jacks / Pushups
Do 10 jumping jacks / 10 pushups and repeat the non-stop cycle 5-10 times depending on your fitness level. This takes 3-5 minutes if you push all 10 sets.
3. Replace Pushups with Squats
If you want to add in a leg workout try replacing pushups with squats above.
4. MJDBs - Multi-Joint Dumbbells Exercises
With a set of dumbbells mix in a few exercises into one movement:
- Bicep curl, military press, tricep extensions - do 10-15 reps
- Squats, bicep curl, military press, tricep extension - do 10-15 reps
- Squat thrust, pushup x 5, stand up, bicep curl military press, tricep extension - 5-10 reps
5. CARDIO Option
You can skip all the above and just run, bike, walk, elliptical glide, or row for 15-20 minutes or you can add in a quick burst of cardio for the remaining time you have.
45 minute Dailies:
Monday & Thursday
- Upper body Program
- Warm-up 5:00 / stretch
Repeat 5-10 times
- Pushups - 10-20
- Regular Crunches - 20
- Bench dips - 10-20
- Reverse Crunches - 20
- Pull-ups - max reps or pull-downs - 10
- Hanging Knee up
- Stretch abs/lower back
Cardio option 20-30:00
Run, bike, walk, swim etc
Tuesday & Friday
- Legs and Love Handles
Repeat 4-5 times
- Walk, bike or jog 5:00
- Stretch legs
- Squats - 20
- Lunges 10 / leg
- Left crunches - 25
- Right crunches - 25
- Hip rollers - 10/side
- Stretch abs / lower back
Cool down walk or bike
5:00 / stretch
Wednesday
LONG Cardio Day
- 45-60 minutes of walking, running or combination of the two
- Or biking, swimming, elliptical gliding machines
Explanations:
Hanging Knee-ups
Bring your knees as high as you can
Advanced Crunch - (Legs up)
Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. (Do not do if you have previous lower back injury - place feet on the floor.)
Reverse Crunch
In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt. (Do not do if you have previous lower back injury)
Right Elbow to Left Knee
Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.
Left Elbow to Right Knee
Same as above just switch sides. Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee.
Hip Rollers
This exercise will help you build your abs, back and hips to help with long ocean swims and balance out the hip flexors exercises. Twist to both sides keeping your shoulders on the floor and stay in the bent knee position when rotating left and right.
*Note - Anytime you work your abs, you should also exercise your lower back to build balance in your torso.
Lower Back Exercise - Swimmers
Lie on your stomach and lift your feet and knees off the floor by flutter kicking repeatedly as if you were swimming freestyle.
References :
http://www.military.com/military-fitness/
July 27th, 2010 at 8:09 am
First of all, you’ll need some source of protein to help you with carving out your abs. A healthy diet is by far one of the most important things to obtaining a better toned body. Try to buy yourself some weights too because that is one of the best ways to burn fat next to a full body workout.
I try to follow a "loose" version of this web site’s habits: http://www.military.com/military-fitness/workouts/six-habits-for-six-pack
You can start the diet right a way, but you might want to start out slow on the exercise regimen that they list on their site.
Good luck! Stay motivated and dedicated.
References :
experiences.