Science of six-pack

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.

How to make self awareness that “I have to exercise now!”

Once you become aware of this, you cannot help, but to exercise.

“I know I have to exercise, but I don’t have any time…”

I would like to introduce a method to increase awareness of “how severe the condition of my body is” for people with low motivation for exercising.

1) Have someone record a video of you walking.

What about his could be bad? For example: dragging of feet when walking, one shoulder is lower than the other, head tilting; these are signs which indicate that something may be wrong. Unfortunately, most of us tend to walk with irregularity. Large number of people are too late, causing body distortion or weakening of muscle.

2) Have someone record a video of you running.

What could be worse than video of walking is video of running. Narrow strides and thighs not rising should shock the way you run. It may seem like you are running with an injury. This will make you aware that “its different from before.”

3) Have someone take a full body picture (head to toe).

Even though you were standing up straight, body might be leaning forward. You will be aware that you might not be moving your body as you might have thought, just from picture of standing-up. You may be at a stage of preventative care.

4) Have someone take a picture of close up of your face.

This may be the final blow; distortion, asymmetry, swelling of contours, heavy stains, wrinkles, sagging, etc.

From above four steps you may start regretting deeply about why you didn’t do anything until now, and why you didn’t notice until now.

There are many people in their 20's whom are dragging their feet as if they are very old. There are people in their 40's who walks like they are some kind of monster. Walking around like decapitated chicken. You may not be aware of your “aging.”

P.S.

Actually, after looking at videos of my self, I felt that “I have to exercise now” too.

40歳からのシックスパックの作り方

【シックスパックの科学　改訂版2015_02_06】

シックスパックを手に入れるために、一貫した行動を取ること
　66日間続けること
　毎日パフォーマンス（体重・体脂肪率・お腹の写真）を測定して記録に残すこと
　必要な言葉は、Must（しなければならない）Will（やる）Can（できる）Now（今）Easy（簡単）

■デイリープラン

朝　
　①起床
　②プロテインシェイク（プロテイン10g＋フルーツ）
　③runtastic PushUps（5〜10分）
　④サラダチキン or ゆで卵 or 魚の缶詰
昼
　①プロテインシェイク（プロテイン10g＋無添加ナッツ or ドライフルーツ）
　②runtastic SitUps（5〜10分）
　③サラダチキン or ゆで卵 or 魚の缶詰（外食の場合はスンドゥブ）＋サラダ
夕
　①プロテインシェイク（プロテイン10g＋無添加ナッツ or ドライフルーツ）
　②ウェイトトレーニング（18時から30分間）
　※18時にトレーニングして、24時に寝るのが最もホルモン分泌が良い。
　③和食（白米は茶碗1杯だけ食べる）
夜
　①お風呂
　②ストレッチ（5〜10分）
　③適量のお酒（つまみは無添加ナッツ or ドライフルーツ）
　④プロテインシェイク（プロテイン10g）
　⑤就寝（24時）

ルール
　①野菜と果物と肉と魚はどれだけ食べても良い
　②プロテインシェイクに混ぜるプロテイン量は１日40gまでとする
　③無添加ナッツ・ドライフルーツは空腹を満たす程度に食べて、満腹になるまでは決して食べない

■ウィークリープラン

デイリープランを週６日、自由日を週１日

■トレーニングプラン

①最優先事項は脚（スクワット）・背中（ラットプル）・胸（チェストプレス）の3つの部位を鍛えること
　②1セット目は20RM、２セット目は15回、3セット目は14回、４セット目は13回、5セット目は12回
　　※休憩時間はいずれも2分以内、重量は1セット目から5セット目まで変えない
　③脚の日・背中の日・胸の日に分け、ウェイトトレ15分、腹筋15分の計30分とする
　④runtastic PushUpsでは休憩時間は2分以内、runtastic Situpsでは1分以内
　⑤その他どんな種目でも休憩時間は2分以内、腹筋の種目は休憩時間は1分以内

シックスパックを手に入れるに相応しい一貫した食事、一貫したトレーニング、一貫した測定記録を行う。
「今日ぐらいはやらなくてもいいか」「ちょっとぐらいは食べてもいいか」など一貫性を崩すことがないようにする。
信じて66日間やり続ければ、苦痛は和らぎ、習慣化の一歩手前まで来ます。