Teaching you how to achieve superior health, leanness and performance.
June 21st, 2010 Milan
My therapist told me the way to achieve true inner peace is to finish what I start. So far today, I have finished 2 bags of M&M’s and a chocolate cake. I feel already better. -Dave Barry
Your life would be super boring if you really fallowed all six pack-flat abs principles all 365 days per year.
If that excites you, great! You have a great advantage.
But if I had to eat and live only by these principles, I would get crazy soon.
Rules and principles are here to be broken occasionally.
And I want you to break them too.
Breaking these rules and principles makes you come back to them and stick with them.
That makes the whole system more sustainable.
So I urge you to have Ice cream, chocolate cake, rich fat chocolate cake, 4 glasses of wine on your birthday but don’t drive please.
Skip your workout and play with your kids or dog. Or go to the beach and do nothing.
Have that pasta and whatever you want.
I do all these things quite often.
Laugh at perfection.
Realize that people who are trying to be perfect are wrong. They are boring and they usualy give up over time.
They can never be perfect. Perfect means balance, fun and variety.
But, please come back to your six pack-flat abs principles regularly and take them seriously.
Enjoy your life with them!
Live a great life with them!
Fallow them, brake them and than fallow them again.
And with that in mind live a balanced, healthy, exciting life and achieve your own six pack-flat abs with it!
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June 14th, 2010 Milan
Talent is a myth. The important thing in life is courage and hard work.
When I decide to learn Chinese and I will study every day, Intensively communicating and learning grammar, and I will stick with it for the long time, my Chinese will eventually become perfect no matter how difficult it might seem.
If you apply these six pack-flat abs principles everyday and exercise intensively over the long time, you too will have flat abs.
However difficult it might seem to achieve visible six pack on your belly, if you use these principles and apply them day in and day out and apply that intensity by lifting heavy enough weights, or doing your interval training intensively enough, you will achieve your own six pack-flat abs.
I will not lie to you.
It will not be easy.
Fallowing up with the goal and being consistent and practicing intensively is probably the hardest thing in the world.
Everybody wants to have flat stomach with visible bricks on it.
If it was easy, you would see beaches full of girls and guys with perfectly flat stomachs.
If it was easy to be a rock star, everybody would be a rock star.
I challenge you to use these difficulty to your advantage.
You, now now the secret to achieving almost anything you want, your own six pack-flat abs included.
The secret formula is:
Consistency + intensity + applied correctly (six pack-flat abs principles) = Achieving anything you want (your own six pack abs)
It is so simple, yet so difficult.
Are you ready to become a rock star?
Get consistent and do it intensively enough!
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June 8th, 2010 Milan
This is your life. Do the most you can with it. – Martina Navratilova
On your way to your own six pack abs, you’ll hit a lot of roadblocks.
Even the most successful people who seem to accomplish things very easy, have often hard time to keep going.
But where many surrender and give up, the successful ones keep at it and eventually achieve what they set for themselves to achieve.
However tough things are, they keep going no matter what, to do what’s necessary to achieve their goal.
When I don’t feel like doing my workout and I really want to do something else, I don’t exercise.
I take a day off.
If I want to have ice cream or have few beers, I have it.
But I make sure I don’t have very many of those days.
You too, if you have a bad day, there is no way you’re going to make it to the running track, don’t do it.
Go out with your friends instead, or play with your dog, or kids or whatever.
And have fun with it!
Forget that exercise, and have some ice cream.
Just make sure, that tomorrow you will be back on that running track.
Because, tomorrow is another day, a better day and you will be back eating well and doing your exercise.
Achieving six pack-flat abs requires tremendous focus and huge amount of mental discipline.
If you have ever fallen short of your fitness goals by slipping up on your diet, getting lazy and not exercise, these things happen.
The only way you can fail at getting six pack-flat abs is if you give up.
As long as you pick yourself up after a setback and get back into the game, you have a great chance to succeed.
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June 3rd, 2010 Milan
Dream as if you’ll live forever, live as if you’ll die today. – James Dean
Countless researches show that, if you don’t get enough sleep you are more likely to snack on junk food, skip your exercise and stay in negative mood throughout the day.
When your body is sleep deprived it craves more sugar. And you feel hungry all the time.
Not getting enough sleep is a killer for your six pack-flat abs.
You need to get enough of sleep if you want to have your own six pack.
If you don’t, you will never achieve it.
By not getting enough sleep, you are jeopardizing not only your six pack abs but also your health.
Studies show, that people who don’t get enough sleep have:
- Higher blood pressure
- High blood sugar levels
- Signs of insulin resistance (pre-diabetes)
All this is highly dangerous for your health.
Not getting enough sleep is dangerous for you!
How much sleep do you need?
Every-body’s sleep needs are individual.
Some people need more, some people need less.
But I think that, you need minimum 8 hours of sleep.
If you can get more, that’s even better.
Here are some rules for quality sleep:
- Heat means bad sleep – keep your bedroom cool
- Don’t drink any caffeine after 2 PM.
Some studies show, that it takes about 22 hours for your body to get rid of caffeine in your blood.
So even that morning coffee can actually disrupt your sleep.
Experiment a little. Go some days without coffee (that could be an impossible think to achieve) and see how you sleep and feel throughout the day.
If you sleep better without coffee, quit drinking it.
- Keep your bedroom dark
- Don’t drink any alcohol before you go to sleep
- Have a light meal consisted of combination of lean protein, fruits, vegetables and some healthy fat 1 – 2 hours before you go to sleep
- Don’t eat any sugar before you go to sleep
Quality, long sleep is a big part of your quest for six pack-flat abs.
Don’t underestimate it and get as much of it as you need.
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May 28th, 2010 Milan
If you’re going through hell, keep going. – Unknown
What is interval training?
If I tell you to run ten 300 yard circles on track field and also tell you to sprint every second circle – that’s interval training.
When I am on the rowing machine doing my cardiovascular exercise for 30 minutes and I add somewhere in the middle 1 min. than 2 min. than 3 min. increased intensity periods, where my heart rate goes substantially higher by increasing the frequency of the strokes and power - that is interval training.
Interval training is mixing intensive periods with easy periods of your cardiovascular exercise.
It could be measured by length, time or amount of strokes.
Interval training is hard.
Psychologically, it is the hardest form of exercise.
And because of that, it is very effective in improving your cardiovascular health, and using extra fat that’s stored on your body as energy.
It is necessary to add interval training to your weekly routine to achieve your own six pack-flat abs.
The biggest six pack-flat abs benefit of interval training comes up after you finish your interval training session.
You body needs up to 72 hours, depending on the intensity you did your intervals with, for recovery.
This recovery means increased metabolism, that means higher caloric needs of your body (you are burning more, even if you’re sitting and resting) and that means burning fat storage on your belly.
And you know what that means – Your own six pack-flat abs.
Hey, everybody wants to have a healthy heart, fit cardiovascular system and everybody wants to be lean and beautiful.
Here, here and here are some great examples and tips on interval training.
If you play soccer, basketball, tennis, surf, hike and other, and you are doing this fun activities intensively, than they are also considered as interval training.
I for example play intensive game of soccer on Fridays, where the intensity fluctuates from easy to longer intensive running periods to maximum sprints. That’s a very intensive interval training.
When should you do your interval workouts?
You need at least 2 days between your interval trainings for recovery.
I usually do my interval training the days after my strength training workouts.
If you fallow the same workout schedule as I do, than it will look like this:
Monday – Whole body strength training
Tuesday – Interval training
Wednesday- Long easy 45 minutes to 1 hour cardiovascular training
Thursday – Whole body strength training
Friday – Interval training
Saturday- Long easy 45 minutes to 1 hour cardiovascular training
Sunday – Off or some kind of other fun easy activity
Prevent burn out:
Sometimes, interval training makes you feel tired. That’s to be expected.
But, if you feel tired at the day of your interval training, skip it and do some light cardiovascular exercise.
If you have been fallowing six pack flat abs principles, and now you add interval training to your six pack workout plan – your six pack abs will be soon visible.
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May 17th, 2010 Milan
Knowing is not enough, we must apply. Willing is not enough, we must do. – Bruce Lee
From the time I started doing my stretching regularly, I stopped having injuries.
And that’s exactly why you too need to stretch everyday or most days of the week.
To avoid injuries.
If you have pulled hamstring muscle or developed a tear in quad muscle, you can’t exercise your legs.
And that’s a big problem, when you want to stay really lean, fit and healthy.
Injuries put you on the sofa and that’s exactly the wrong place to be if you want to achieve your own six pack-flat abs.
Regular stretching helps you prevent injuries and keeps your joints young and flexible.
How often should you stretch and how long?
I stretch at least 4 times per week for 20 minutes, but I am trying to perfect it to stretch everyday.
That was actually one of my new years resolutions. And I am still working on it.
I find stretching super boring, but I also realize how important it is.
I recommend you to stretch everyday for 15 – 20 minutes.
What kind of stretches should you do?
You should stretch all the large muscle parts in your body several times.
Here and here are some great stretches. And you can do them anywhere.
Learn here, how to stretch properly.
What do you need to stretch?
I use big gym ball to do lots of different stretches with it.
Get one of those balls and use it when you stretch.
Does yoga count?
Yoga is also a great way to stretch. Do yoga whenever you can, but these stretches are great too.
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