Evan Khan the creator of Forever Young Method
How to be fit? How to exercise properly? How to lose weight? How to do meditations? How to remain young? How to recover from back pain? How to do yoga etc. etc.....You will learn all secret from me who has 25 years of exercise experience from home to gym and You will learn how to do exercise with modifications during travel.
This is Evan Khan. I am Canadian but born in Bangladesh. I am a singer & got one of the best top 11th Rockstars's positions over 8000 singers in 2007 from Bangladesh who participated on channel i TV which was telecast live. I am also Audio Engineer graduated from RAC-Recording Arts Canada 0n 2012. You can fully listen all of my songs on YouTube Antore Bangladesh for free. I traveled more than 15 countries and met more than 15000 people from different countries in my life. I do understand all different kinds of background's, generations, ages perceptions. Anyway let's dive in to the point.
Here, I will share my knowledge about health to maintain super fit and young? I got so many people asking how I look like so young even though I am 37 years old now.
Let me tell you why I am doing it? Why I feel it's important to be healthy? Why we are day by day not connecting to the world, the nature rather dive in for career, money, job and too much depending on digital technology.
The reason is simple. We most of us are self oriented. We are destroying our nature for our personal reason. It's all about money & power. We can't tolerate other people's success. All these things are effecting our life. The whole system is corrupted. Anyway lets begin from us.
How to become forever Young?
To me, the answer will be balanced. when you can balance our body with our physical, mental combinations of nutritional knowledge, we can make it happen. We must Keep learning all the time.
I never went school for learning singing? I never went school for learning how to make six packs. Well we can always go to school for learning that is not dis-courageous but if you have interest or passion to learn anything you can make it happen no matter what happens. Nobody can't stop you. In this generations YouTube is amazing, we all know. I love it. But it's important to follow what you like most. But if you don't assert nothing will happen. We will never know the truth.
I did six packs by not going to gym? I made my six packs from home. It was in the basement living with my siblings house back in 2010 in Canada. You know how? It is the Knowledge & self commitment with deep passion to make it happen.
I won't blame gym. It was timing. When I was doing P90x it was perfect for me. It was something that connects me. That program, I felt full. I felt all in all. The complete program. I learnt so many things. At that time, I did not follow their food routine though. I learnt from my cousin the real method of loosing weight. He lost 50 KG from 9 months doing normal exercise. Well loosing weight and fit is not the same thing. To me losing weight is not good or bad. I want to make sure if that loosing weight whether is from your fat or from your mass. We should loose fat not from full weight, right?
I will tell step by step...
Well today I will tell little bit of my success story of making 6 packs. You will see my post of before & after 3 months and then 6 months total progression.
I want you guys asking questions if you have. I will soon tell all the secret to become young longer time for yourself. The black & white pic was from 2009 in Canada when I was ok but not having six packs or pure muscle definitions which was before P90x. Just let you know that I am not a promoter of P90x. I am just a grateful to them to transform my body from moderate level to hero level. Just let you know that you can also be fit by watching YouTube exercise video but you have to know your routine. So we all must need a guideline. YouTube does not know your pain, your failure or your struggle. It is you, who have to find your doctor. Anyway let me share my hero pic. Well, just joking ...I am not hero but ForeverYoung indeed.
Here, I will share my knowledge about health to maintain super fit and young? I got so many people asking how I look like so young even though I am 37 years old now.
Let me tell you why I am doing it? Why I feel it's important to be healthy? Why we are day by day not connecting to the world, the nature rather dive in for career, money, job and too much depending on digital technology.
The reason is simple. We most of us are self oriented. We are destroying our nature for our personal reason. It's all about money & power. We can't tolerate other people's success. All these things are effecting our life. The whole system is corrupted. Anyway lets begin from us.
How to become forever Young?
To me, the answer will be balanced. when you can balance our body with our physical, mental combinations of nutritional knowledge, we can make it happen. We must Keep learning all the time.
I never went school for learning singing? I never went school for learning how to make six packs. Well we can always go to school for learning that is not dis-courageous but if you have interest or passion to learn anything you can make it happen no matter what happens. Nobody can't stop you. In this generations YouTube is amazing, we all know. I love it. But it's important to follow what you like most. But if you don't assert nothing will happen. We will never know the truth.
I did six packs by not going to gym? I made my six packs from home. It was in the basement living with my siblings house back in 2010 in Canada. You know how? It is the Knowledge & self commitment with deep passion to make it happen.
I won't blame gym. It was timing. When I was doing P90x it was perfect for me. It was something that connects me. That program, I felt full. I felt all in all. The complete program. I learnt so many things. At that time, I did not follow their food routine though. I learnt from my cousin the real method of loosing weight. He lost 50 KG from 9 months doing normal exercise. Well loosing weight and fit is not the same thing. To me losing weight is not good or bad. I want to make sure if that loosing weight whether is from your fat or from your mass. We should loose fat not from full weight, right?
I will tell step by step...
Well today I will tell little bit of my success story of making 6 packs. You will see my post of before & after 3 months and then 6 months total progression.
I want you guys asking questions if you have. I will soon tell all the secret to become young longer time for yourself. The black & white pic was from 2009 in Canada when I was ok but not having six packs or pure muscle definitions which was before P90x. Just let you know that I am not a promoter of P90x. I am just a grateful to them to transform my body from moderate level to hero level. Just let you know that you can also be fit by watching YouTube exercise video but you have to know your routine. So we all must need a guideline. YouTube does not know your pain, your failure or your struggle. It is you, who have to find your doctor. Anyway let me share my hero pic. Well, just joking ...I am not hero but ForeverYoung indeed.
Pic after 3 Months basement from P90x. No gym. Only from home
This black & white pic was before I when I was not doing P90x and lack of knowledge of Food.
Now you are watching my back picture after 6 months of doing P90x.
Soon I will go deep down and explore what is the secret of six packs?...stay tuned..................🐬👀🧚🏻♂️
June 5, 2020
How to be fit?💪
Answer: To be fit is small word but it consist of so many things. It is not enough eating only good foods then you are fit. Only praying you are not fit. Only exercising you are not fit. Only doing meditations you are still not fit. Only taking supplement you are also not fit. You must combine everything. Then you get the result of Fit.
A healthy man is a wealthy man but a wealthy man without health is a poor man. We must need money, who doesn't. But that comes after your health. You have to look our life differently. You have to give priority more to yourself than other things. Now you might asking, wow that is so many things are needed to be done. You know why? It seems difficult! Because we never done this. Exercise is fine for 10 min if you just want to keep yourself healthy. I will categorize form different age people for different circumstances also. I will give different exercise routine for different age group. 😊
Let's start with Young people. Let's presume that I want to make six packs. I want to have stamina. I will run like spinner. I want to have power within all my body. I will give link of YouTube of each exercise that I think is very good as I don't have exercise channel yet but soon I will make it for you guys no worries.😉
Then you must maintain routine. We all know we have 7 days a week. Remember all exercise when you do you have to warm up your body minimum 5 to 10 min. I would say 5 min warm up then dynamic stretching. Then your niche exercise and then static stretching. Just type on YouTube the way I am saying you that will find the example of each exercise. Keep the link save at your computer.
Think about or let me know what you want to do for 7 days a week????
Equipment needed : 3 types of band Green/Yellow/blue or 3 sets of dumb bells of 3 different types of weights light/mid/heavy
I would recommend 2/3 Kg, mid=5kg, heavy 7/8/9 kg.
If you don not have weight you can use at least full 250ml of water bottle.
If you can manage chin up bar it would be best but if not then we can use modifications with band. No worries for now.
Tips: never exercise from full stomach. Exercise before shower. Exercise with music. Please, turn off your cell phone. Shut down everything except your mind. Focus your muscle. Feel the pain & try to love the pain. Find your energy. If it is cardio, legs or kick boxing then do exercise min after between 2 to 3 hours after your meal. You should feel your stomach almost empty but not fully empty. That is also not good. You could feel dizzy. Anyway another thing if you do any exercise without jumping like chest & back, shoulder or yoga then you can do exercise after 1 hour 30 min to 2 hours after your meal which should be fine. Remember when you press something, you have to exhale, when you release your weight you inhale. That is universal rules. Keep it in our permanent memories always. This way you can give more oxygen to our muscle and you can use more power.
Right now, I have researched for you from YouTube that you can follow them. Trust me. They are one of the best trainers on YouTube based on my research. I hope, you will find your result with my food routine. Just keep monitoring your result & weight every week. And let me know your update at my upcoming new health Facebook page or here. Sooner or later You will be able to follow my own exercise routine. So R u ready?
Follow the routine for one month, I am assuring you that you will feel more energy, less back pain, more happiness, more confident.Yes .. right. Let’s be positive. Do not hesitate to share with me your result to motivate others. Remember every big things has small beginning. Sharing one's success story will be appreciated by all. They will be the example for future. People will follow them. They will motivate other people. We should work like a team. When we think for others. We are creating family. When we do that, we just create a love. When there is love, there is peace.
Enough, let’s back to the business.
So let’s start, so that "We shall overcome with Forever Young Evan Khan".
Bow flex Warm up 5 min
Dynamic stretching 7 min with warm up.
Yoga static Stretching 5 min
-Bow Flex abs 2 min
✊ All exercise you will do common warm up + dynamic stretching and cool down with static stretching- Foundations
(1st & 3rd) Week
Saturday : Ches & Back10 min only + abs Bowflex 2 min.
Sunday : Cardio with abs no jumping 20 min with Healthier Robertson
Monday : Arms 25 min +abs -Has fit
Tuesday: Legs only 10 min with MadFit
Wednesday : Shoulder + Bow Flex abs 2 min
Thursday: Yoga 20 min . You don’t need any warm up or extra stretching when u do Yoga.
Friday : Meditations 5 min only
(2nd & 4th) week- Foundations
Saturday : Full body workout 10 min
Sunday : Kick boxing cardio 25 min with fitness Blender
Monday : Upper body with Pamel Reif 10 min +abs blow flex abs + Yoga static Stretching-Fitness blender
Tuesday: Butts from Psyche Truth 25 min
Wednesday : Shoulder 20 min Mad fit+ Madfit 10 min standing abs
Thursday: Pilates 30 min with Nicole Kastoun
Friday : Stretch 30 min with madFit.
(5th & 7th) Week - Intermediate -
Saturday : Fat burning Workout 10 min
Sunday : Hit 30 min with Healthier Roberson
Monday : Arms 40 min+abs 8 min
Tuesday: Legs 3 rounds total 30 min
Wednesday : Shoulder 30 min+abs 8 min abs
Thursday: Yoga 30 min
Friday : Stretch 10 min
(6th & 8th) week- Intermediate
Saturday : Full body workout 20 min
Sunday : Kick boxing 45 min including everything warm and and stretch
Monday : Arms 10 min+abs 15 min
Tuesday: Butts 20 min
Wednesday : Shoulder + abs 15 min
Thursday: Pilates 40 min
Friday : Stretch 15 min
Advance :
(9 & 11)
Saturday : Full body extreme 10 min Frank Madrano
Sunday : Kenpo 50 min . Including warm up stretching and martial art
Monday : Arms +abs tough routine 20 min
Tuesday: Legs Only do 2 times repeat & Butt With Chris Heria
Wednesday : Shoulder 20 min
Thursday: Yoga extreme 15 min
Friday : rest
(10th & 12th) week- Advance
Saturday : Chest & Back 45 min+ Abs
Sunday : Cardio 10 min
Monday : Yoga 25 min
Tuesday: Hit 5 min
Wednesday : Shoulder by V Shred + Legs 2 times full circle repeat 10 min for Legs routine
Thursday: Arms 10 min
Friday : Pilates or rest 30 min
➜Stay tuned, I will update next routine within June 2020. Till that You can start working that I have recommended for you for 2 months. The full program is for 3 months. If you start don't stop until you finish all the program. I am sure you will transform yourself into higher self of you within 3 months.
💧No worries by June I will be done your new routine for food based on ASIA . Again let me know also where you from so that I know what kind of food you eat. It will be easy for me to make a chart according to your background.
💚 Take pic before and after. Keep the record. If you are happy with the result please share this page to encourage others. There are thousands like you who want to lose fat and get fit with higher immune system. So help our community from your success story.
How to be fit?💪
Answer: To be fit is small word but it consist of so many things. It is not enough eating only good foods then you are fit. Only praying you are not fit. Only exercising you are not fit. Only doing meditations you are still not fit. Only taking supplement you are also not fit. You must combine everything. Then you get the result of Fit.
A healthy man is a wealthy man but a wealthy man without health is a poor man. We must need money, who doesn't. But that comes after your health. You have to look our life differently. You have to give priority more to yourself than other things. Now you might asking, wow that is so many things are needed to be done. You know why? It seems difficult! Because we never done this. Exercise is fine for 10 min if you just want to keep yourself healthy. I will categorize form different age people for different circumstances also. I will give different exercise routine for different age group. 😊
Let's start with Young people. Let's presume that I want to make six packs. I want to have stamina. I will run like spinner. I want to have power within all my body. I will give link of YouTube of each exercise that I think is very good as I don't have exercise channel yet but soon I will make it for you guys no worries.😉
Then you must maintain routine. We all know we have 7 days a week. Remember all exercise when you do you have to warm up your body minimum 5 to 10 min. I would say 5 min warm up then dynamic stretching. Then your niche exercise and then static stretching. Just type on YouTube the way I am saying you that will find the example of each exercise. Keep the link save at your computer.
Think about or let me know what you want to do for 7 days a week????
- Saturday:
- Sunday
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
Equipment needed : 3 types of band Green/Yellow/blue or 3 sets of dumb bells of 3 different types of weights light/mid/heavy
I would recommend 2/3 Kg, mid=5kg, heavy 7/8/9 kg.
If you don not have weight you can use at least full 250ml of water bottle.
If you can manage chin up bar it would be best but if not then we can use modifications with band. No worries for now.
Tips: never exercise from full stomach. Exercise before shower. Exercise with music. Please, turn off your cell phone. Shut down everything except your mind. Focus your muscle. Feel the pain & try to love the pain. Find your energy. If it is cardio, legs or kick boxing then do exercise min after between 2 to 3 hours after your meal. You should feel your stomach almost empty but not fully empty. That is also not good. You could feel dizzy. Anyway another thing if you do any exercise without jumping like chest & back, shoulder or yoga then you can do exercise after 1 hour 30 min to 2 hours after your meal which should be fine. Remember when you press something, you have to exhale, when you release your weight you inhale. That is universal rules. Keep it in our permanent memories always. This way you can give more oxygen to our muscle and you can use more power.
Right now, I have researched for you from YouTube that you can follow them. Trust me. They are one of the best trainers on YouTube based on my research. I hope, you will find your result with my food routine. Just keep monitoring your result & weight every week. And let me know your update at my upcoming new health Facebook page or here. Sooner or later You will be able to follow my own exercise routine. So R u ready?
Follow the routine for one month, I am assuring you that you will feel more energy, less back pain, more happiness, more confident.Yes .. right. Let’s be positive. Do not hesitate to share with me your result to motivate others. Remember every big things has small beginning. Sharing one's success story will be appreciated by all. They will be the example for future. People will follow them. They will motivate other people. We should work like a team. When we think for others. We are creating family. When we do that, we just create a love. When there is love, there is peace.
Enough, let’s back to the business.
So let’s start, so that "We shall overcome with Forever Young Evan Khan".
Bow flex Warm up 5 min
Dynamic stretching 7 min with warm up.
Yoga static Stretching 5 min
-Bow Flex abs 2 min
✊ All exercise you will do common warm up + dynamic stretching and cool down with static stretching- Foundations
(1st & 3rd) Week
Saturday : Ches & Back10 min only + abs Bowflex 2 min.
Sunday : Cardio with abs no jumping 20 min with Healthier Robertson
Monday : Arms 25 min +abs -Has fit
Tuesday: Legs only 10 min with MadFit
Wednesday : Shoulder + Bow Flex abs 2 min
Thursday: Yoga 20 min . You don’t need any warm up or extra stretching when u do Yoga.
Friday : Meditations 5 min only
(2nd & 4th) week- Foundations
Saturday : Full body workout 10 min
Sunday : Kick boxing cardio 25 min with fitness Blender
Monday : Upper body with Pamel Reif 10 min +abs blow flex abs + Yoga static Stretching-Fitness blender
Tuesday: Butts from Psyche Truth 25 min
Wednesday : Shoulder 20 min Mad fit+ Madfit 10 min standing abs
Thursday: Pilates 30 min with Nicole Kastoun
Friday : Stretch 30 min with madFit.
(5th & 7th) Week - Intermediate -
Saturday : Fat burning Workout 10 min
Sunday : Hit 30 min with Healthier Roberson
Monday : Arms 40 min+abs 8 min
Tuesday: Legs 3 rounds total 30 min
Wednesday : Shoulder 30 min+abs 8 min abs
Thursday: Yoga 30 min
Friday : Stretch 10 min
(6th & 8th) week- Intermediate
Saturday : Full body workout 20 min
Sunday : Kick boxing 45 min including everything warm and and stretch
Monday : Arms 10 min+abs 15 min
Tuesday: Butts 20 min
Wednesday : Shoulder + abs 15 min
Thursday: Pilates 40 min
Friday : Stretch 15 min
Advance :
(9 & 11)
Saturday : Full body extreme 10 min Frank Madrano
Sunday : Kenpo 50 min . Including warm up stretching and martial art
Monday : Arms +abs tough routine 20 min
Tuesday: Legs Only do 2 times repeat & Butt With Chris Heria
Wednesday : Shoulder 20 min
Thursday: Yoga extreme 15 min
Friday : rest
(10th & 12th) week- Advance
Saturday : Chest & Back 45 min+ Abs
Sunday : Cardio 10 min
Monday : Yoga 25 min
Tuesday: Hit 5 min
Wednesday : Shoulder by V Shred + Legs 2 times full circle repeat 10 min for Legs routine
Thursday: Arms 10 min
Friday : Pilates or rest 30 min
➜Stay tuned, I will update next routine within June 2020. Till that You can start working that I have recommended for you for 2 months. The full program is for 3 months. If you start don't stop until you finish all the program. I am sure you will transform yourself into higher self of you within 3 months.
💧No worries by June I will be done your new routine for food based on ASIA . Again let me know also where you from so that I know what kind of food you eat. It will be easy for me to make a chart according to your background.
💚 Take pic before and after. Keep the record. If you are happy with the result please share this page to encourage others. There are thousands like you who want to lose fat and get fit with higher immune system. So help our community from your success story.
Tips: Always modify if you can not cope up with those exercise in the beginning. Remember, it takes 6 weeks to be part of your lifestyle to adjust any new habit with you. So, keep moving. I am sure, you will be fine. Stay happy always. You might notice little pain first week which is normal as you are developing your muscle. Remember no pain no gain.😅
June12,2020
Follow me on
Facebook: https://www.facebook.com/foreveryoungevankhan/
visit my website: www.weshallovercome.info
June12,2020
Follow me on
Facebook: https://www.facebook.com/foreveryoungevankhan/
visit my website: www.weshallovercome.info
This guy is just amazing 1st of all thnx to almighty thn who made thz "Evan Khan" blog. actually I followed his routine last 4wks & I got a great result alhamdullia lose weight & feel fit now. I m really excited now cause I can't blv my eyes tht the changes whn I looks mirror. If u r really wanna be fit just follow his routine properly u ll definitely get ur result
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