I will introduce the recipe of creating six-pack.
To obtain six-pack, it takes same consistent routine for 66 day. Measure and record your daily performance (weight, body fat, and picture of stomach). Necessary words are : Must, Will, Can, Now, and Easy.
Morning
1)Waking up
2) Protein Shake (10g of protein + fruits)
3) Runtastic Push-ups (5~10 minutes)
4) Chicken
Afternoon
1)Protein shake (10g of protein + additive free nuts)
2)Runtastic Sit-ups (5~10 minutes)
3) Chicken + Salad
Evening
1) Protein shake (10g of protein + additive free nuts)
2) Weight lifting (30 minutes starting 18:00)
3) Japanese food (only consume 1 bowl of rice)
Night
1) Bath
2) Stretch (5~10 minutes)
3) Right amount of alcohol (additive free nuts for snack)
4) Protein shake (10g of protein)
5) Bed time
Rules
1) You can consume as much fruits, vegetable, and chicken.
2) Amount of protein used in protein shake is limited to 40g a day.
3) Only eat additive free nuts to reduce hunger and not to feel full.
Weekly Plan
Have 6 days of planned days and 1 day of freedom.
Workout plan
1) Order of priorities are: legs (Squats), back (lat pull), chest (chest press). Train those 3 sections.
2) 1st set is 20RM, 2nd set is 15 times, 3rd set is 14 times, 4th set is 13 times, and 5th set is 12 times.
*Rest time should be within 2 minutes, do not change the weight from 1st set to 5th set.
3) Separate into leg day, back day, and chest day. 15 minutes of weight lifting and 15 minutes of abs totaling 30 minutes
4) With Runtastic Push-ups rest should be within 2 minutes. With Runtastic Sit-ups it should be within 1 minutes.
5)With all other workouts rest time should be within 2 minutes, but with ab workouts rest time should be within 1 minute.
To obtain six-pack consistent workout, appropriate diet, and consistent record keeping is necessary.
Make sure that there is no inconsistency like “I can relax just for today.” “It’s okay to eat a little.”
If you believe and continue for 66days; pain will ease and will come one step closer to brink of habit.
