The 12 week fitness story

<div class="photoset" data-item-id="S8GG9SHGPVENPBH" data-item-url="http://www.instructables.com/id/The-12-week-fitness-story/" id="photoset-S8GG9SHGPVENPBH" style="background-color: #f6f6f6; border: 1px solid rgb(191, 191, 191); color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 0; margin-bottom: 35px; min-height: 109px; padding: 22px; position: relative; text-align: center;"> <div class="photoset-row cols-1" style="margin-bottom: 5px;"> <div class="photoset-cell image-cell" style="box-sizing: border-box; display: inline-block; position: relative; vertical-align: top; width: 351.859px;"> <div class="photoset-item photoset-image" style="overflow: hidden; position: relative;"> </div> </div> </div> <div class="photoset-row cols-3" style="height: 148px; margin-bottom: 5px;"> <div class="photoset-cell image-cell" style="box-sizing: border-box; display: inline-block; padding-right: 2.5px; position: relative; vertical-align: top; width: 199.797px;"> <div class="photoset-item photoset-image" style="height: 148px; overflow: hidden; position: relative;"> </div> </div> <div class="photoset-cell image-cell" style="box-sizing: border-box; display: inline-block; padding-left: 2.5px; padding-right: 2.5px; position: relative; vertical-align: top; width: 199.797px;"> <div class="photoset-item photoset-image" style="height: 148px; overflow: hidden; position: relative;"> </div> </div> <div class="photoset-cell image-cell" style="box-sizing: border-box; display: inline-block; padding-left: 2.5px; position: relative; vertical-align: top; width: 199.797px;"> <div class="photoset-item photoset-image" style="height: 148px; overflow: hidden; position: relative;"> </div> </div> </div> </div> <div class="step-body" itemprop="articleBody" style="background-color: white; color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 17px; line-height: 24px; margin: 20px; word-wrap: break-word;"> <br />This instructable is about a 12 week fitness challenge I took two months ago. Its meant to show other people how I achieved what I did achieve and the things I learnt, so that they can achieve their fitness goals.<br />This is my first instructable ever, so be easy oon me, and Im not a very good writer, I wrote this in two hours, so im sorry for typos or grammer.<br />Im  not a body builder, Im just plain, simple engineering student.<br />I decided, for once in my life, to get ripped and have muscles like people do on tv (i didnt reach there but got closer and this ended in april, I dont workout that hard anymore, but still am improving on my body, overall good summer physique atleast).<br />So, I started working out, and to keep me motivated I joined the 12 week transformation challenge on bodybuilding.com.<br />Being an engineer, I experimented a lot of stuff I read online and through trial and error , got to learn a lot.<br />I reffered to bodybuilding.com a lot. Its a great website for everything related to bodybuilding, I highly recommend it.<br />In fact, here's my body space profile .  http://bodyspace.bodybuilding.com/AmanP/<br />I highly recommend people to find new exercises if they get bored of the ones in their routine right now, and trying new stuff.<br />Also, having a gym partner is really very helpful.<br /><br /><br />First of all, I'd stress on the fact that working out hard is not gonna be enough. The three major things in the order of their difficulty are <span style="font-weight: 700;">1. Controlling your diet 2. Working out hard 3. Enough rest.</span><br />All of these are almost equally important, but the rest part is slightly more important.<br />So first about the diet part: Remember its not just physical toughness, its mental too, so you have to be strong enough to resist all these temptations, and just say to yourself, that its for a short period of time, 12 weeks, then you can go back to eating this stuff.<br />Couple of simple rules to follow:<br />1.<span style="font-weight: 700;">NO desserts</span> - you can have once a week, and that too in moderation, but you'll feel guilty that time too hopefully and thats good if you do , coz then you wont binge.<br />In fact, not just dessert as in doughnuts or ice-cream, that will include anything sweet. even banana shake which has sugar in it is a no no, fruits you can eat but that too not the very sweet ones and even if you do they should be in moderation.<br />like i would usually eat a banana or two 15-20 minutes before workout (that varies coz, some people feel uneasy if they eat right before workout so you can do it earlier if thats the case with you too.). Nothing that is sweet or has sugar in it.<br />as I said you get one day in a week to break these rules but even then you shouldnt go overboard as in you just eat sweets all day.<br />2.<span style="font-weight: 700;">NO greasy, fried, cheese or oily stuff</span> - say no to all of these, even if they are prepared at home , dont eat 'em. and strictly nothing from outside.<br />3. <span style="font-weight: 700;">No eating out</span> - whatever you do , avoid eating out. they put all these things you dont want to eat, just to make it taste good, they are either too greasy or too sweet, if you wanna eat out you can do natural juices or natural stuff, with as little sugar as possible or as little grease as possible, think before eating, dont ruin your hard work for 30 mins of pleasure. And to keep social life , you do have that one night out per week where you can eat this stuff.<br />4. <span style="font-weight: 700;">Eat non veg</span> - this might come out as wrong, I mean you can also eat other protein stuff you dont have to eat non veg everyday, but you should try to have one high protein source in your every meal, other thing you want is some carbohydrates (rice, bread etc) , you dont want any sugar, and no oil, I mean the amount of oil you need in you diet you get from many sources , also the fact that cooking many things requires frying onions and other stuff in oil in the beginning, so you get essential ones from there. eggs, fish, chicken, milk,spinach, beans, grams, soy etc, are good for you.<br />5. <span style="font-weight: 700;">Number of meals</span> - you should try to divide your meals into4-5 meals a day, try two lunches instead of one heavy lunch , just eat half of it and then half another 2 hours later. one sample meal plan : eat breakfast in morning I would recommend something with milk, like corn flakes or something and so you can put protein (1 scoop ) in your milk. then in like 2-3 hours depending upon when you feel hungry have your lunch , which should contain one source of high protein atleast(like the ones in last point) along with bread or rice of course, but dont fill up too much, just eat moderate, coz you have another lunch in 2-3 hours. then after the second lunch, have some fruits, like 1-2 bananas in about 2-2.5 hours, which should be 15-30 mins before you goto gym(depending upon if you feel uneasy or not). rememebr if you are feeling too filled and not energetic, you still havent been able to digest all the food, so you can wait up a bit for gym. this thing would happen initially till your body get used to the amount of food and especially the protein, coz thats hard for the body to digest, if you are not used to it. then after the gym you'll have your protein shake(1 scoop with milk), which is like another mini meal. then in 1-2 hours from the shake have your dinner, again have one high protein source but not greasy or sweet food as mentioned in above points. so the day would look like, maybe 9am breakfasts, 12noon, 1st lunch, 3 pm -2nd lunch, 5:30-bananas, 6 pm gym, 7:30-shake,9pm dinner.<br /><br />Work out<br /><br />So, this 12 weeks period divide in basic 3 parts. First 4 weeks, do the exercises with less weight and more reps, like 14-12-10 reps each exercise, but low weight each rep should be slow and controlled motion , no swinging or using momentum, you wont be able to lift as much as you used to before, but dont get frustrated or lose patience, coz you'll see you are getting tired. if you are not able to do these many reps you are trying to lift heavier than you should. but every exercise should be right form, if you need to check up on exercise forms and stuff, http://www.bodybuilding.com/ , it is a reliable and good website with a huuuge database of exercises. now the next 4 week, you'll go up to 10-8-6-4, you have to rev up the weight and the last set should be such that you can hardly do it, but do just 4, it should be unrealistic heavy, but dont hurt yourself, always use a spotter. The last set of weight should be something youve never lifted before, even a little higher than your max would be ok, but it should be a weight you cannot lift , just a little over it.this is the most important set though, The last 4 weeks, you should just do 8-6-4-x, but the the weight you do at 8 should be quite light which you can do with ease and very good form. 6 should be near the weight you used to do 4 rep with in the last 4 weeks, or if you can do it ask for help or maybe go just a little lighter, then the last set should be again something you cannot lift or have never tried before, a little more than you maximum, also, then again try this heavy weight with x number of reps, thats the max you can if you could do 4. if you couldnt do 4 then just try for 4 again or as many as you can do.Dont give up, and use help, so dont get hurt. also stretch and warm up before lifting. do pull ups 3 sets, push ups 3 sets and a little stretching of legs and arms, before doing any exercise just do it with very light weight or just the rod, this all might look stupid but helps.<br /><br /><span style="font-weight: 700;">Monday<br />legs</span> - squats, leg presses, then leg extension & leg curls. calf raises. and jumps if you want, holding dumbels in your hand or even without dumbells, jumping on a pile of weights upto as high as your waist, be careful though.<br /><br /><span style="font-weight: 700;">Tuesday<br />Chest+abs</span> - all three benches flat, incline, decline and then flyes,dumbell or pulley, then a circuit of abs, circuit means no rest in between the exercises, 1 set of crunches wih weight on your chest, really heavy weight , dont try to come up too high, just try to roll in your shoulder and neck towards your stomach, so that you engage your abs, its just trying to squeeze your stomach in and not without using any other part, and then one set of russian twist and then one set of planks (try atleast a minute in the start), then again start with the crunches, no rest between any of these,everything in a continous cycle with no stops, if you do it right you should be sweating.always try to just use your abs, squeeze them voluntarily and after sometime you'll get used to just using them.<br /><br /><span style="font-weight: 700;">Wednesday<br />Back</span> - start with pull ups with weight if you can or just 3 good sets of pull ups from front and behind neck.<br />then start with dead lifts, always keep your lower back tucked in and dont bend your lower back bend you knees when you feel like you have to bend your lower back, but never bend your lower back and use a belt:.when doing this , during heavy weight , pull your shoulder blades together when you are straight and then when you bend down, the weight should automatically pull your shoulder blades out and then you should let them stretch but til the time the weight doesnt pull , the weight might be too less and you should resist the pulling out of blades, once they do then let em stretch. and when you come back up pull em together. thats almost true with every back exercise. so follow these rules mentioned above for every back exercise<br />then do standing rowing on machine or with rod, then pull downs on machine and then single arm rowing with dumbells, end with pullovers.<br /><br /><span style="font-weight: 700;">Thursday<br />Rest day + cardio day</span> , just go and run for 30 mins on decent pace, if you decide to run outside you can do intervals too, which I recommend, intervals of 2 mins is what I did.<br /><br /><span style="font-weight: 700;">Friday<br />Shoulders+abs</span><br />for warm up do something like this http://www.youtube.com/watch?v=tjA0YNAQI7U&feature=player_embedded<br />you can alternate between one week with all rod exercises and one week with all dumbell or choose one, or mix them up according to the the ones you like but only replace equivalent ones<br /><br />ROD - start with military presses, front raises, lateral/side raises (with dumbells)- do with light weight but proper form, the last set you can do with little heavy weight with just one arm and the other arm holding onto something,rear flyes (again with dumbells).<br />DUMBBELLS - military press, arnold press, front raises, side/lateral raises, rear flyes.<br /><br />end with shrugs, although you can also instead do it at the end of back day, your choice.<br />abs<br />do leg raises with out any weight just legs lying on a decline or something, dont try to go very high with your legs but do it slow and using abs, dont lift your lower back off the bench or whatever you are lying on, do atleast 25 reps each time and do 5 sets.<br />then do leg raises where you are vertical, and your back is supported and you are hanging with your forearms set on pad, i hope you know what im taking about, the things you use for triceps and chest dips sometimes. use a light dumbell an do 3-4 sets like regular exercise with 12-10-10-10 reps.<br />Do cable crunches or lower back extensions in the end.<br /><br /><span style="font-weight: 700;">Saturday<br />Arms, Cardio</span><br />Triceps first, - warm up with some dips and close grip push ups. then do skull crushers, weighted bench dips, then weighted dips on the parallel bar on leg raise thing, then do a cable exercise you like , pull downs (with rope , if you can) or pull up behind the neck, or reverse grip pull downs.<br />biceps, start with rod curling, then do bench curls, the one with the pad to rest arms, then some dumbell curls standing(one by one), then choose one of: concentration curls/ hammer curls/cable culs with rope or rod.<br />cardio, you should run again for about 20-25 minutes, or intervals, after the arm workout.<br /><br />for the rest part, all you have to do is try and plan your sleeping and waking up time as per your schedule so that you get atleast 8 hours of sleep every night.<br />best of luck,<br />remember its both mental and physical toughness and discipline, you have to conquer all the temptations and be strong, you should observe your weight losing and muscle mass increasing within a month, try to monitor your weight and muscle results, let me know what happens after 1, 2 months, stick to the rules strictly an the results will be encouraging, its just 3 months of hardwork, once you muscle mass is enough, and low body fat %, even if you stop strictly sticking to the diet you still will have higher metabolic rate and wont get fat as such, muscles eat up a lot of fuel<br />as for the protein powder, GNC is a well known brand, I use optimum nutrition whey (whey is good and natural, its mostly milk protein concentrated, if you are lactose intolerant you can take the egg based one too) and like the flavors, vanilla, and rocky road, but you can choose and try, its good to get the 5 lb big box at once.<br />this is the one i have but different flavor.<br />http://www.google.com/products/catalog?q=optimum+nutrition+whey&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&tbm=shop&cid=2955001576052814873&sa=X&ei=GMcUTv3FDsjcgQfT8bH-BA&ved=0CHkQ8wIwAw<br /><br /><br />Additional comments:<br />Dont try to starve yourself, you wanna get in shape the healthy way, not by starving yourself or just getting weak.you shouldnt over eat but should eat enough that you are filled for a couple of hours atleast uptill your next meal<br />the idea of multiple meals is spreading it out in the day.<br />So even though rice , bread etc are just carbs, dont abstain from them, you need carbs too for the energy to work out, you want to keep your body healthy and fit<br />you wanna get in shape by being super healthy not by taking pills or fat burners. Its ok, If you dont wanna take protein either, just instead of protein take 4-5 raw eggs in milk.<br />I prefer protein with milk, you wouldnt like it with water, plus it adds the good qualities of milk.<br />and definitely nothing sweet not just desert food, but anything thats sweet, dont eat it. I didnt eat anything sweet for 3 months, even stopped having orange juice and apples, that was too much (and wrong), but you got my point. Things you buy outside which say 0 fat or diet or no fat, they still have sugar in it and its stupid people think its good for them. sugar promotes storage when it cannot process all that sugar , insulin production promotes that.<br />Proteins contain carbs and other stuff too, technically its right, but you cant digest pure protein. and like i said about rice/bread too,  you need carbs and all to work through out the day, to have energy to do stuff (and workout) and feel healthy, if you feel lethargic and all, that means you are still getting slimmer probably but by killing your body and we dont want that.<br /><br />The thing people forget, especially old school gym instructors, is that abs are still muscle, and very important ones actually, strong core is very very important in sports and general fitness, let aside good looking. and as a muscle it needs time to repair and all, so doing it every single day doesnt help at all.<br />making your abs stronger doesnt make you look slim at all, coz since the muscle size increases and the fat over it stays the same, it actually might look bigger but maybe more tight and shapely but still big.<br />getting slim is just calorie balance, right now you have calories you take everyday minus the amount you burn, plus you have leftover, plus the stuff thats stored as fat in your body.<br />now to burn that extra stored fat you need to run, running is the best bet for that, plus you have to run atleast 20 mins, intervals is great, coz it also helps in performance, and apart from all this running is reallly really good for you, this bodybuilding doesnt help you heart as much as running does. and its really important for your sex life too.<br />The thing is if you run a lot you lose some muscle too, and look skinny, so you want your muscles to grow and fat to become less, so you have to do both workout hard enough and run, plus more muscle will actually burn more calories, so more muscle you get easier it is to get slimmer in that sense, say if arnold and I ate the same amount he'l become slim and fit in a month, coz he'll use up all stored fat, since his body is big it needs more fuel to do stuff.<br />workout hard for all muscles (including abs) , very hard in fact, run twice a week(or more), DONT EAT ANYTHING SWEET, rest well. youll see results very soon. diet part is the highest priority to get lean.<br />I havent added a lot of detail about the exercises themselves , coz the best way to see them is through professionals doing in on bodybuilding.com, and you can see the videos too http://www.bodybuilding.com/exercises/<br />The basic rule to follow, is know what all muscles you are using and if you are not feeling it, try to  read about teh right form and voluntarily contract and expand the muscle while doing the movement and slowly your body will get used to using that muscle more.<br />If you have any questions about some weird feelings while doing any exercise, ask me, i'll try to answer, coz I encountered and tried many many variations and tricks  if something didnt work for me. so I might be able to help</div>

The 12 week fitness story

This instructable is about a 12 week fitness challenge I took two months ago. Its meant to show other people how I ac...

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How to get Six Pack, Washboard Abs for Real

<div class="step-container" style="background-color: white; color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; margin-bottom: 30px; padding-bottom: 26px;"> <div class="photoset" data-item-id="S55MNK2FIHVKC3X" data-item-url="http://www.instructables.com/id/How-to-get-Six-Pack-Washboard-Abs-for-Real/" id="photoset-S55MNK2FIHVKC3X" style="background-color: #f6f6f6; border: 1px solid rgb(191, 191, 191); line-height: 0; margin-bottom: 35px; min-height: 109px; padding: 22px; position: relative; text-align: center;"> <span style="background-color: white; font-size: 17px; line-height: 24px;">Turn on the TV sometime after about 1:00 in the morning, and flip through the channels. Chances are, you will very quickly be able to find at least one enthusiastic infomercial about a revolutionary new ab training machine or program. Seven minute abs, bowflex, the crunchinator, you name it. Six pack hype is everywhere these days. And there's a reason for it - People keep failing to get the abs they want, seemingly no matter what they try, so there's always a market for more more more!</span><span style="background-color: white; font-size: 17px; line-height: 24px;"> </span></div> <div class="step-body" itemprop="articleBody" style="font-size: 17px; line-height: 24px; margin: 20px; word-wrap: break-word;"> <br />The problem is, though, that regardless of whether you are being sold a fancy ab machine for $19.99 a month, or your friend is standing over you with a stopwatch while you do intricate, acrobatic lunges and backflips to music, it really all boils down to just that: Hype.<br /><br />No matter how much you lift weights or exercise your abs, none of it alone will give you a six pack. There has always been and will always be only one way to get a six pack...<br /></div> <div class="gpt-ad" id="gpt-ad-native-middle"> </div> </div> <div class="step-container" style="background-color: white; color: #333333; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; margin-bottom: 30px; padding-bottom: 26px;"> <h2 class="step-title" id="step1" style="color: inherit; font-family: inherit; font-size: 22px; line-height: normal; margin: 12px 0px; padding: 0px; text-rendering: optimizeLegibility;"> Step 1: Cardio!</h2> <div class="photoset" data-item-id="S1TTQIRFIHVM037" data-item-url="http://www.instructables.com/id/How-to-get-Six-Pack-Washboard-Abs-for-Real/step1/Cardio/" id="photoset-S1TTQIRFIHVM037" style="background-color: #f6f6f6; border: 1px solid rgb(191, 191, 191); line-height: 0; margin-bottom: 35px; min-height: 109px; padding: 22px; position: relative; text-align: center;"> <div class="photoset-row cols-1" style="margin-bottom: 5px;"> <div class="photoset-cell image-cell" style="box-sizing: border-box; display: inline-block; position: relative; vertical-align: top; width: 600px;"> <div class="separator" style="clear: both; text-align: center;"> </div> </div> </div> </div> <div class="step-body" style="font-size: 17px; line-height: 24px; margin: 20px; word-wrap: break-word;"> Do cardio.<br /><br />That's it. That's the whole secret. To get six pack abs, you have to do lots and lots and lots of cardiovascular exercise. Run, skip rope, swim, whatever.<br /><br />What most people don't realize is that unless you have been bedridden for the last ten years, every single one of use already HAS a six pack in us. If you didn't have a six pack, you wouldn't be able to walk or stand up without flopping over backwards and crushing your organs.<br /><br />The problem is simply that for most people, their muscles are hidden by layers of fat. Thus, your real enemy in your quest to get washboard abs is not your abs; it's your fat. And you get rid of fat with a treadmill, not an ab flex 3000 that you work out on for 5 minutes a day, burning a whopping 30 calories in the process.<br /><br />Of course, once you've gotten rid of that fat (or if you don't care about looks and just want strong abs), you can make your muscles bigger and more powerful by lifting weights, doing crunches, etc. But none of that has anything to do with whether you or your friends can visibly see any of it, which is what most people are interested in. They are separate issues.</div> </div>

How to get Six Pack, Washboard Abs for Real

Turn on the TV sometime after about 1:00 in the morning, and flip through the channels. Chances are, you will very quickly be able to find...

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HOW TO BECOME A SIX PACKS BODY BUILDER

<h2> Phase 1: The Get Rich Quick Phase</h2> <br />When I first started my 6 pack quest, I was desperately hoping that there was some special <strong>“muscle shake”</strong> that I could drink for a few months and then magically have a chiseled stomach.<br /> So I researched all of the abs products out there on the market.<br /> <blockquote> Get a six pack in just 9 minutes a day!</blockquote> <blockquote> Learn the secrets of getting jacked In 2 weeks!</blockquote> <blockquote> Take these supplements to get ripped fast!</blockquote> Trust me, I looked into all of these “magic” workout plans that promised results in a short period time and they were all too good to be true.<br /> However, there was this one product called the “Ab Grate”(shown above) that did catch my eye. But when I sat down to think about it, I realized it wouldn’t be feasible to take this baby to the beach and have to use it every 15 minutes:)<br /> Anyways, my journey started out by looking for the “quick solution” and the easy way out. But as we all know, <strong>there’s no magic bullet to six pack abs</strong>. <strong>There’s no magic bullet to making money online either</strong>. You’ve got to put in the work.<br /> <h2> Phase 2: Working Hard But Getting Nowhere</h2> <br /> <div style="text-align: center;"> </div> So fine. After coming to the conclusion that I needed to put forth some real effort into this goal, <strong>I started exercising like a mofo</strong>. I did situps, crunches, side bends etc… You name it. If it made my stomach feel tight, I did the exercise until I was ready to puke.<br /> But as Sir Mix A Lot once said, “You can do side bends or situps, but you still won’t lose that gut!”. (Ok, those lyrics aren’t entirely accurate but you get the point)<br /> While my stomach muscles did get stronger, <strong>I wasn’t seeing any results whatsoever</strong>. In fact, arguably I was making things worse because I was building extra muscles under my many layers of stomach fat which made my <strong>stomach bulge</strong> even more.<br /> Probably the worst exercise that I did were these side situps which worked my obliques. Having large obliques under a thick layer of fat made my stomach look huge in a bad way. (Wish I had pictures to show you but I must have accidentally deleted them:)<br /> Anyways, I ended up spending all of my efforts on the wrong exercises because I had no clue what the heck I was doing. In reality, I should have known better. Just like with an online business, <strong>it’s really easy to jump right in and waste a ton of time doing stuff that doesn’t matter</strong>.<br /> If you want to make progress quickly, you need to <strong>consult with someone that knows what they are doing</strong> and learn from them.<br /> <h2> Phase 3: Asking For Help</h2> <br /> So the first person I consulted was my buddy David Siteman Garland. He had recently gotten a six pack so he clearly knew what he was doing.<br /> <blockquote> No Steve…You are going about it all wrong. Getting a six pack is 85% diet and only 15% exercise. You need to eat right above all else!</blockquote> <strong>What?!?!?! You mean I don’t have to do all of these situps? What?!?!? You mean I have to watch my intake of carbs?</strong><br /> I love carbs. Can I still have dessert and just run around the block a couple of more times to burn it off? Do I really have to sacrifice my favorite foods?<br /> Incidentally, this was by far the hardest part of the process of getting a 6 pack. I had to become much more disciplined about what I put into my body which largely meant foregoing many of the foods that I enjoyed eating the most.<br /> But deep down, I knew I could do this. After all, when my wife and I started our online store together, we <strong>sacrificed</strong> many nights and weekends to work on our business while our friends were out partying. I was no stranger to drastic changes in lifestyle.<br /> <h2> Phase 4: Getting Burned Out</h2> <br /> But here’s the thing. I like to take things to an extreme. If losing weight meant cutting out carbs, then by all means I was not going to have any. So I cut carbs entirely out of my diet….<strong>and it made me extremely irritable</strong>.<br /> <blockquote> <strong>Me:</strong> Do you have to eat ice cream in front of me? I mean really?<br /><strong>Wife:</strong> Just because you are on a crazy diet doesn’t mean that the kids and I can’t eat ice cream.<br /><strong>Me:</strong> Well can you stop licking your cone like you are enjoying it so much?<br /><strong>Wife:</strong>Whatever. And by the way, are you supposed to eat those croutons in your salad?<br /><strong>Me:</strong> The croutons are mixed in with the lettuce so it would be a pain to pick them out. I’m eating em.<br /><strong>Wife:</strong> I don’t know. Croutons are made of bread which contain carbs. I can pick them out for you if you want.<br /><strong>Me:</strong> If you so much as touch my croutons, you’re sleeping on the couch tonight!<br /><strong>Wife:</strong> WHAT DID YOU JUST SAY?!?<br /><strong>Me:</strong> Er…um….If you touch my croutons, I’ll probably be sleeping on the couch tonight. Can I just eat my croutons in peace?<br /> <div style="text-align: center;"> </div> </blockquote> Anyways, I stayed on the no carb diet for roughly 2 weeks before I realized that <strong>I couldn’t keep this up</strong>. In fact, it reminded me a lot of my early years blogging. When I first started MyWifeQuitHerJob.com, <strong>I used to write 5 times a week which nearly burned me out</strong>. In fact, I almost stopped blogging entirely because of this.<br /> With my diet, I knew that in order for things to work, I needed a strategy that I could <strong>maintain in the long run</strong>. I needed a routine that I could follow indefinitely without affecting me mentally.<br /> <h2> Phase 5: Discovering My Own Way</h2> During this process, I consulted with several people who had successfully achieved six pack status. One buddy of mine <a href="http://foreverjobless.com/">Billy Murphy</a> was kind enough to send me his daily diet regimen. And here’s what it looked like.<br /> <br /> Anyways, I took one look at his meal plan and realized that there was no way in hell that I could eat like this for several months. Not only did it require prep work, but the meals sounded so bland that I would probably have to force myself to eat it.<br /> So I ended up <strong>devising my own diet plan that was specifically tailored to my personality</strong>. I would try my best to avoid eating carbs. But if I did cheat and eat ice cream or dessert, I would either go for a walk or do light cardio for an hour immediately afterwards.<br /> This simple act of penalizing myself for a carb related infraction forced me to keep myself in check while still allowing me to eat some of the foods I craved from time to time.<br /> Ultimately, none of the other diets that I looked at were going to work and I took what I learned from the experts to find my own way. And interestingly enough, this was exactly what I had to do with my online businesses to make them successful.<br /> You can get as much advice as you want from experts or business gurus, but when it comes down to it, every business and/or diet is going to be different. <strong>At some point, you will have to take what you have learned and tailor things to your own situation.</strong> And only you will know what is best for yourself.<br /> <h2> Phase 6: Success!</h2> <br /> It took me roughly <strong>4 months and 25 pounds</strong> of weight loss to reach my goal, but I’m ecstatic to be able to cross this milestone off of my bucket list! Initially, I was going to hire a photographer and commemorate this once in a lifetime achievement with some professional shots. (The photos above were taken in the locker room on my phone with crappy fluorescent lighting).<br /> But you know what? I think I’m going to maintain this diet indefinitely.<br /> Not eating carbs makes me feel more alert and I actually feel much more mentally sharp when I avoid bread and desserts. Getting a six pack has not only made me feel better but it has also improved my performance in the sports that I play.<br /> Anyways as you can tell, this post wasn’t really about getting 6 pack abs so much as what I learned from the process. Here’s a summary<br /> <ul> <li><strong>There are no shortcuts</strong> for your meaningful goals in life</li> <li><strong>Seek out help</strong> right away so you don’t waste any time.</li> <li><strong>Establish a pace</strong> that you can maintain in the long run</li> <li><strong>Tailor what you learn</strong> from the experts to your own personality</li> </ul> Hope you enjoyed this post and I’m interested in hearing your thoughts in the comments section

HOW TO BECOME A SIX PACKS BODY BUILDER

Phase 1: The Get Rich Quick Phase When I first started my 6 pack quest, I was desperately hoping that there was some special  “muscle shak...

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Simple Tips on How to Get a Six Pack in 2 Months

<span style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">Most of the people are willing to build their muscles therefore they want to know that how to get a six pack in 2 months. If you are ready to follow the directions, definitely you can achieve your goal. Six pack abs is the dream of almost every young man but it requires proper schedule of your routine for long time period. It is not possible to get just in some hours or some days. The main purpose of this is the lose fat from the body as well as strengthen your abdominal core muscles. The program is very challenging and only those are successful who have dared to take the challenges in their lives. If you are also in those people so keep continue your routine that is necessary to do for long time with full concentration.</span><br style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;" /><br style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;" /><br style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;" /><span style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">The answer of </span><a href="http://guideyoushouldtrust.com/go/getsixpack" style="background-color: #fafafa; color: #660000; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px; text-decoration: none;" target="_blank">how to get a six pack in 2 months</a><span style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;"> is very easy if you have decided to do it. Mainly two factors are very important in this way which are muscles building and fat lost then you can get your goal. To obtain these two main targets what you have to do, you have to be careful about your diet and exercise routine because these are directly related with the body structure and the strong body with good health. Exercise is not new for us to do; we have been listening about the benefits of exercise but when you plan for getting six packs it becomes too important for you. You have decided to get your goal in just two months and with strict routine you can easily achieve your dream. First of all you are directed to loose fat from your body then it would be easy for you to get six packs.</span><br style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;" /><br style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;" /><br style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;" /><span style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">How to get a six pack in 2 months plan started from the special exercise on the abs and for this you can also use machines to enhance the effect. At least you are suggested to lose ten pounds with the help of exercise not only by the diet plan. You can even use sit up to get abs for fifteen minutes daily, you are directed to do sit up by taking your left hand and touching your right knee then your right hand to your left knee for at least ten minutes. You have to focus on your obliques and abs making it simple, cardio for getting a six pack. If you are succeeded to alter your abdominals you can get your target and it is the group of muscle on which you have to work daily then you increase the chance of effecting abs.</span><br style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;" /><br style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;" /><br style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;" /><span style="background-color: #fafafa; color: #333333; font-family: Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif; font-size: 13px;">The basic rule for how to get six pack in 2 months is the constant application on a diet plan and to follow the exercise guideline. Your achievement depends upon the quantity of fat present in your body. If you have low fat you can get six pack before two months but in case of more extra fat you need to schedule your routine with additional exercise.</span>

Simple Tips on How to Get a Six Pack in 2 Months

Most of the people are willing to build their muscles therefore they want to know that how to get a six pack in 2 months. If you are ready t...

Read more »