I want a six pack I have some belly fat like not huge stomach and I'm planning on visiting the gym and I want to do lift weights but does lifting weights increase the possibility of getting a six pack aswell as losing weight because I was fat I used to be 250 lbs and now I'm 182 and im 171 cm I'm setting goal on 160 lbs while building muscles I have stretchy skin on my arms and thights what is that and how do they go away? Thank you for your support! And how many hours do I need to train
Update:I'm 16 btw
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Yes ofcoursse, here is overall workout, not just abs
Best is stay active, dance, use only stairs (no lift), walk to nearest shop, get good sleep and stay happy
Do Crunches, side twists, Side bends, Leg raises 3 sets of 25 reps each exercise daily to trim belly.
You shud do 15 mins jog daily, sit-ups, climbing stairs (very effective), lunges (very effective), dance workout for toned legs and butt.
Cycling, swimming, dance and skipping rope is also helpful
Eat Yogurt, raw paneer, drink hot milk bedtime, drink lots of water, eat fruits and salads, drink green tea morning first thing and eat little salad before lunch and Dinner.
You can follow following diet and fitness tips for better results: -
Eat more of vegetarian food, have 5 time meals rather. Eat yogurt, curd in mrng and evening.
You can have seafood also.
Drink 1 cup of green tea empty stomach.
breakfast of cereals, milk and egg only, with bread
Lunch u can have beans on bread, 1 plate dal rice or 2-3 breads with baked/ boiled vegetables
have light dinner, eat some salad and u can have 2-3 breads and with gravy, pulses or pasta with not much of cheese. You can use home made salsa
Drink plain hot milk with only little suger or green tea bed time
avoid soda/aerated drinks (mainly diet Soda), chicken, beef, pork, cheese, pizzas and junk food.
Avoid rice at night. you can treat yourself on weekend with these food, but keep activity level high on weekend
learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..
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You can do activities like streching, breathing exercises, yoga, running, like standing at same place u do running motion, arobics, dance, climb stairs till 5 storeys 3-4 times a day, jogging, badminton, volleyball also keep you fit
swimming is also good exercise
You can do free exercises like push-ups, sit-ups, chin-ups to stay fit
get a pair of light weight dumbells and do arm exercises
for thighs do lunges, sit-ups, stepper, multi-exercise, leg curls, leg press, jogging, climbing, climbing steps
for arms do dumbell curl, reverse dumbell curl with light weights (15-20-25 reps)
for abs do crunches, leg raises, tiwst crunches, standing twists etc.
for chest do bench press, dumbell flies, pec dec etc.
Note: I suggest light dumbells over machines. please make sure u do light weights and more reps for weight loss.
Please don't do exercise if you have cold or some illness.
Please rate my answer if you like. u can anyway mail me or im me for more info.. all the best..
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It might take longer than you expected, but just start running every second day and go to the gym on the other days and do weights but also a lot of body weight exercises like push ups, sit ups, crunches and chin ups (if you can) just work on those exercises and you will cut down your weight and build muscles over the next couple of weeks.
if you are young - and i can tell from your punctuation - it is possible to achieve it in one month
be careful with your food intake and exercise daily for at least one hour.
proberby how mutch exersise u are doing
as long as your talking beer, sure