Six pack shortcuts real-life progress

Life-style before


  • Eating junk food: burgers, chips, etc. Not eating enough vegies at all
  • Consistently building fat: 1 chocolate bar and 1 cup of hot chocolate each day, eating ice-cream a few times a week
  • Having large meals only 2 times a day
  • Not having enough sleep (5 hours a day on average) due to enormous work commitments
  • Was frustrated with the way I looked, check out my 6 pack shortcuts results

Getting there


After I purchased the program in November 2013 it took me a few months to get started. I kept thinking about my main excuse: the lack of time due to my responsible role at work. Working 60-80 hours a week and being responsible for a big team has been a norm for me for a few years. What a ridiculous excuse anyway! Finally, I decided to use the Kaizen approach to reprogram myself and get into the program. I changed my habits one step at a time. Specifically, I started doing push-ups at home every night after coming back from work. After approximately 2 weeks of doing push-ups I forced myself to watch 1 video lesson a day regardless of how busy my day was. In other words, I took action and it paid off: a decision was made to start the first phase regardless of how tired I was by the end of the day.

1-st month


Stage: Phase 1 (5 days/2 days rest for 4 weeks)

Where: garage

Commitment: 4 days a week, 30-40 minutes a day

Life-style changes:

  • had to find more time regardless of how busy my days were. Was totally committed: at times I was in my garage at around midnight starting a 30-40 minute workout session. Missed only a couple of sessions over the 4 weeks period.
  • stopped eating junk food completely. Overnight. One of those "enough is enough" moments. Huge step. The main reason was that I didn't want to eliminate the positive effect of sweating and working out for 30-40 minutes a day by eating a burger or a chocolate bar before / after the training session. Made no sense to, my time was too valuable to waste. So, I stopped eating junk food completely.

Injuries: no

First impressions: Wow, my fitness level is not very impressive and the intensity of the program is huge.

Details: TODO: provide more details here ASAP. Non-functional days: exercises are designed to engage the whole body. The variety is big: quite a few 2 super set exercises covering all muscles.

The first phase takes exactly 4 weeks and it requires some basic equipment such as a bench, barbell, and dumbbells. Given that a number of I had all the necessary equipment and

2-d month


Stage: Phase 2 (6 days / 1 day rest for 4 weeks)

Where: gym

Commitment: 6 days a week, 30-50 minutes a day

Life-style changes:

  • Joined a local fitness club as I didn't have enough equipment at home - best decision ever: saves a lot of time!
  • Replaced chocolate and sugar with heaps of fruits - bit mistake! I should have been more cautious about eating too much fruits every day - the results would have come much faster!

Injuries: minor stretches in the upper back. Just ignored and continued working out. Not a big deal - was doing massage and eventually everything was gone.

First impressions:
Wow, still can't get used to the new life-style due to sleep deprivation and getting used to the load. Was still feeling exhausted after every workout day mainly due to the lack of proper sleep (5 hours a day on average due to incredible pressures at work - 80-90 hours work weeks was a norm at this stage). Still, never gave up and continued working out as per the schedule regardless of how tired I felt.

Details:

  • Given my average sleep is still 5-6 hours a day, it was incredibly difficult to recover with the amount of load in this phase. Ensure you have a good sleep to have enough time for your muscles to recover
  • Day #4 is a killer and I loved it so much! 10 sets of 5 non-stop exercises: 1) burpees, 2) step-ups, 3) 180 jump squats, 4) side-to-side jumps, and 5) hydralics squeeze out everything they can out of you. Never felt so exhausted in my life: I never felt so exhausted in my life. None of previous and further phases (1, 3, and 4) is so exhausting. Will never forget this!
  • Didn't stick to the advice given by Mike - never measured myself during this stage. The good thing is about this is that by the time I transitioned phase #3 I had lost 12 kilos without knowing it (details later)

3-d month


Stage: Phase 3 (12 days without rest) + Phase 4 (5 days / 1 day rest for a few months)

Where: gym

Commitment: 12 days non-stop (phase #3), then 5 days a week / 1d rest for the rest of the month 30-50 minutes a day (phase #4)

Life-style changes:

  • Continued sleeping 5-6 hours a day - multiply this by enormous intensity to understand how tired I felt especially during phase 3 of 12 non-stop days of training
  • Continued replacing chocolate and hot choc with heaps of fruits - including those with high sugar concentration. Knew very little about how much sugar some fruits contain

Injuries: no

First impressions:
Wow, it's not getting any easier, still getting used to progressive loads. Glad I went through the first 2 phases preparing my body to 12 days non-stop heavy weight low repetition training.

Details:

  • Felt tired all the time during phase #3 - 12 days of non-stop training without proper sleep (big mistake, make sure you have enough sleep to recover faster). Part of the problem was the lack of sleep due to enormous commitments at work which is a big no-no from Mike's perspective
  • The beginning of the phase #4 was challenging - after switching to phase #4 my body was still getting used to new loads exercising individual muscle groups
  • Continued sticking to accelerated abs program - this helped me make a lot of progress in shrinking my core further

4-th month


Stage: Phase 4 (5 days / 1 day rest for a few months)

Where: gym

Commitment:5 days 30-50 minutes a day / 1 day rest

Life-style changes:

  • Continued eating heaps of fruits - including those with high sugar content
  • Despite enormous efforts was not getting enough sleep - things at work were still crazy, the average amount of sleep was around 5.5 hours
  • Continued following Accelerated abs program - I believe this was an important part of shrinking my waist line dramatically

Injuries: minor stretch in the right shoulder

First impressions:
It's the 4-th month and it's not getting any easier - the body is still adjusting to increased intensity.

Details:
At first it wasn't getting any easier during the first 2 weeks of the 4-th phase. My results were improving further, so there was no problems with motivation. Started feeling some relief shortly after switching to phase #4 - it wasn't until I was 15 days into the phase when I finally started feeling fit and capable of handling everything Mike Chang's team threw at me. Becoming a runner-up in the local gym fitness games gave me a lot of confidence and strengths to push myself even further.

Became a runner-up in the fitness games held in the local gym. During fitness games (2 weeks period) I was sky-rocketing my results. Mastered some exercises Mike didn't include in his program: rowing, running, holding plank. Managed to get to the finals and became a runner-up. First great achievement I had never dreamed about.

Discovered I had lost more than 10 kilos since I started working out using the 6 pack shortcuts program. Wow, this felt amazing!

5-th month


Stage: Phase 4 (ongoing)

Where: gym

Commitment: 5 days a week 30-50 minutes a day

Life-style changes:

Injuries:

First impressions:

Details: TODO: provide more details here ASAP.

Started using weighted vest. Since then I have been using it each day I work out for almost all exercises. This was my personal initiative and it's not part of the 6 pack shortcuts program. It took a few weeks to get used to the vest and get the same results back in terms of sets and repetitions. In addition I started using leg weights where appropriate. Remember, working out with a weighted vest is a very advanced concept - do not do it without consulting with your doctor.

6-th month


Stage: Phase 3 (to shock muscles) + Phase 4 (ongoing)

Where: gym

Commitment: 12 days non-stop (phase #3), then 5 days a week for the rest of the months 30-50 minutes a day

Life-style changes:

Injuries:

First impressions:

Details: TODO: provide more details here ASAP.

7-th month


Stage: Phase 4 (ongoing)

Where: gym

Commitment: 5 days a week 30-50 minutes a day

Life-style changes:

Injuries: yes - burnt my abdomen and right leg on the side (household injury). Extremely painful, was using gel to make it feel OK, didn't give up. Continued working out dressed in pads across my whole core.

First impressions:

Details: TODO: provide more details here ASAP.