The Secret to Six Pack Abs: Get Shredded Abs in 60 min/week
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UPDATED JULY 2016
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Questions to Ask Yourself:
So how do you lose weight and get ripped without spending THOUSANDS of dollars on...
See how this can all start to add up? Don't get me wrong here, I believe that your health is absolutely worth it. Treating your body right with the proper diet and exercise program is not only a means of losing weight, getting a ripped physique, and showing off your six pack abs.
Exercise and eating right can save you tens or HUNDREDS of thousands of dollars of the years on doctors appointments, physical therapists, medications, and even surgeries.
If you feel this way, this course is for you. This program is an intense, results driven, 360 degree lifestyle modification program that will help you lose weight and get stellar abs!
It is systematically designed to optimize fat loss while minimizing the amount of time you spend cooking and working out. This course will give you all the tools and information that you need to lose weight around your stomach and become the leaner, stronger, more confident YOU that you've always wanted to be.
*Haven't worked out a day in your life? No worries!
I've included modifications for all of the exercises and workouts to meet you at wherever you are in fitness. It doesn't matter if you're a college athlete, a new mom, a busy executive, or a 70+ grandparent.
I've trained everyone from special ops officers in the armed forces to 60 year old grandmothers using the same principles and methods I've laid out for you in this course.
Want to know what they all have in common? They've all lost weight and gotten ripped abs!
This Course is going to show you exactly...
About this Course:
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Trendy fitness plans are designed the same way. To throw your body into extreme cycles of calorie cutting and wild exercise, sending you into a crash. You'll burnout, give into cravings, start binge eating, and gain back all of the weight you lost AND MORE!
I've personally tested and thrown out the gimmicky, ineffective workout methods and diets that you see on infomercials and in magazines, to bring you the most effective methods of losing weight, burning serious body fat, and getting great abs.
I want you to have the body you deserve and I'll help you get there one day at a time.
I've broken down 10 years of training experience, workout protocol testing, diet experimentation, habit implementation, and health research to give you only the best methods of getting great abs.
No gimmicks. No Crash Courses. No excuses.
Just real data, tasty food, effective workouts, and hard results.
Take it from me, who was almost 50 pounds overweight before fitness and eating right changed my life. I'm NOT genetically inclined to be ripped and have super six-pack abs. I can't just eat burgers and fries and be completely shredded like the gifted guys and girls we see on TV and in the movies
I've worked my butt off to get down to 8-10% body fat, get six pack abs, and stay there! I want you to know that you can do the same, and I've helped thousands of others like YOU get there.
You've wanted this kind of body your whole life, and I'll be honest with you. Every second you wait to do something about it, the further you walk away from the body you dream of having. Don't put it off any longer.
Remember that this is a risk free way to make that change. If you aren't satisfied with this course or you don't think it's the right solution for you, you have My Udemy 30 Day 100% Money Back Guarantee.
I want you to find the right solution for you, even if this isn't it.
Click "Take this course" to lose weight, body fat, and start sculpting the abs and ripped body that you've always wanted. Take before pictures, because the after pictures will change your life.
I can't wait to hear about and see your results.
See you on the inside!
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|Section 1: Let's Get Started!|
If you know me from school, have read my blog, or had me as a trainer in class you probably know why I’m so crazy about leading a healthy lifestyle. For those of you who don’t know me, choosing to live in a health conscious way changed my life.
I was formally over 40 pounds (almost 50 pounds) overweight and absolutely miserable. I was severely bullied in school, I had no confidence, I hated the way I looked and felt, and I had no idea how to change or even how to get started.
Over the last 14 years I have used the pain of my past to educate and inform my present and future. I’ve relentlessly studied dietary modification, strength training, programming, stress management, and other aspects of healthy lifestyle change. All done with the sole purpose of discovering the best ways to maximize results with the minimum amount of work.
Fat loss and leanness have become my healthy obsessions for the last few years. In asking all of my classes, clients, and friends what their goals are there has been one common thread amongst all of them. Everyone wants to shed unwanted body fat, get lean, and get toned. Even the guys who I’ve trained who want to gain muscle mass, are worried about staying lean while gaining mass.
With being a trainer in a gym, I can only help so many people during the work day. This can be frustrating for me because there are so many countries (particularly the US) that are in desperate need to get healthier. I wanted to find a way to help as many people as I could by taking 14+ years of knowledge, education, experience, testing, and hard results to create positive change.
That’s why I created this course, for YOU to achieve your goals. Whether you use it periodically as a means to get ripped for a quickly approaching event, vacation, wedding, or photo opportunity, or wield it as a tool to achieve and maintain the body you’ve always wanted, the choice is yours!
I don’t want expect you to be a yogi, endurance athlete, super mom or dad, Crossfit fiend, power lifter, or fitness addict through this process. If that happens that’s perfectly fine, but in fact, I hope most of you will realize the opposite. I want to tell you that there are so many other facets of life that are much more important like friends, family, travel, work, school, downtime, sleep, vacation, hobbies, and passions.
Your choice to live a healthier lifestyle and take this course is going to minimize the time you spend on getting lean and healthy, and to maximize all of those other amazing aspects of your life.
This course is designed to get you lean and mean in 30 days, but keep in mind that living healthy goes deeper than looking great. It’s preventative medicine for the future.
It’s about feeling great in your own skin and building confidence.
It’s about improving your energy and productivity.
It’s about being functionally strong, flexible, and able to do the things you want to do.
It’s about developing discipline and perseverance for everything else in life.
It’s about enabling yourself, and seeing that no challenge is insurmountable.
I won't sugar coat this. Most of my clients and friends judge me on the spot, assuming that I was naturally endowed to be thin and lean. If you checked out the first lecture already, you know that's not true. I have struggled with my weight and body fat for most of my life. Through fanatical research, diligence, experimentation, and hard work I have found the right combination of diet and exercise to give me solid abs. I have worked my butt off to get here, and you will probably have to as well.
I am not the friend that you have that is genetically inclined to be ripped, have a super fast metabolism, and has the ability to eat whatever they want and not gain a pound. I am not one of those muscle heads from Men's Health or Men's Fitness that is giving you "the quick and easy way to get a six pack." I am a normal guy with normal genes, just like you, and I am here to tell you that this is going to be challenging, but you can do this.
Eating healthy and exercise has been a consistent part of my lifestyle for over a decade. I don’t have to worry about yo-yo’ing, falling off the wagon, or keeping up with the fitness and eating trends, and neither do my clients (for most of them anyway). That's a wink-face to all of my sweet-tooth folks out there.
I don’t want you to sell you a product, application, or service that makes you completely dependent. I want to give you a one-time purchase that will last you for life.
I want to give you a 360 degree health education so that you have the knowledge and tools to do this on your own, for the rest of your life. Think of this course as a degree or certification in living a healthy lifestyle. One that you don’t have to pay a renewal fee or have a subscription for.
I addressed yo-yo'ing and the diet industry for a reason, but I still want you to know that this course is designed for periodic, seasonal, or occasional use to get you ready for events. I hope you choose to maintain it for life, but either way you will be prepared for whatever you need.
No catches at all to this program. Just effective workouts, real food, and hard results.
|Lecture 5||6 pages|
I'm not one for posting fitness or abdominal selfies on social media like other fitness models and trainers out there. I know that some of you may be skeptical as to how I actually look as a part of my training credentials.
"Who is this guy (Jack) to say this is the key to getting shredded if we don't even know if he is ripped?!"
I think that question is completely appropriate and absolutely justified. That being said, I put together a small presentation of pictures I've taken over the course of 2014 to assess my progress while testing different diets and training methods. The lowest body fat I was able to get over 2014 was about 8.5%, which I tested for with my calipers. I like to stay between 9-11%, going no higher than 12%.
Guys abs start looking their best when they get between 10%-12. For girls, 15%-20%.
Here are some extra, free resources that I have provided for you that will help you get leaner, build muscle, and break through any plateaus that you may face.
Disclaimer for this course
|Section 2: Lifestyle Eating: Your New Meal Plan|
If you are serious about uncovering those abs, flattening your stomach, and shedding serious body fat--- diet is going to be your best friend or your worst enemy. 80%-90% of getting lean, ripped abs is about your diet.
This is the diet that is going to get you there.
Download your nearly comprehensive food guide which will shock your taste buds and fill your stomach. If you have any questions about foods that aren't listed, post your questions in the comments section and I'll let you know.
But before you ask, keep this in mind: If it's not on the list or if you have to second guess if you should eat it, you probably shouldn't.
|Lecture 9||1 page|
This is your nearly comprehensive food guide as you shock your taste buds and fill your stomach for the next 30 days.
What to Eat
When in doubt, buy one ingredient food items to avoid all of the additives and preservatives that are going to slow or halt your progress. One of my favorite quotes from Jillian Michaels is that if it doesn’t come from the earth or have a mother, don’t eat it.
What to avoid
Now that we have your net calorie goal set, we need a means of tracking your consumption so that you can stick to your goal. Download Lose It! or My Fitness Pal, create a free account, and start tracking. The more information you have about your eating, sleep, hydration, and level of activity, the better we can track your progress, breakdown your plateaus, and make modifications based on your goals.
Calculating your RMR (Resting Metabolic Rate)
Multiply your weight in pounds by 10 kcals (calories). This will be the number that we use for your resting metabolic rate.
If your goal is to achieve super leanness to get event ready in 30 days, subtract 10% of that number per day and take aim. This is going to be your number to hit for how many calories you should be consuming each day.
So if your current body weight is 200 pounds, your estimated resting metabolism would be 2,000 calories per day. 2,000 cals x .10% = 200.... so your daily calorie goal will be 1,800 per day.
Keep in mind that most popular diets out there ask you to dramatically reduce your calories down to 50% or even less of your calculated BMR. We are keeping it at 10 net per day, to provide safe and effective rates for fat loss. for more info on this process, check out the get shredded diet, listed in the references section at the end of the course.
What most people don't realize is that six pack abs is not about depriving yourself of food to emaciate yourself. It is about focusing on eating a ton of quality calories and lowering your sugar intake.
Most people stop working toward having great abs because they feel like they are starving all the time, but that doesn't have to be the case. You may get to a point where you need to eat a calorie deficit to drop that extra 1-2% body fat, toward the end of your goals. Otherwise, you should be loading up on healthy, great tasting, nutrient dense foods.
Low Frequency: Intermittent Fasting (IF)
I’ve been doing a lot of research on intermittent fasting and the benefits it provides on getting and maintaining a lean physique. With any lifestyle eating plan, I make sure that I can test it effectively on myself before I recommend it to any friend or client.
I was really skeptical initially because of my high propensity to get low blood sugar and crash. If you can make it past the first 2-3 days, you are golden.
I have been testing intermittent fasting now for about 8 weeks and the results have been nothing short of awesome. In that time I have dropped 2-3 percent bodyfat, and I haven’t been this lean since I was eating like a rabbit and running 20+ miles per week, my freshmen year of college.
The benefits of IF are that you don’t have to worry about eating all the time, and that the meals you get to eat are HUGE! Your post-training meals are especially massive and loaded with a ton of great foods and nutrients. Also, eating only twice a day makes it really easy to use and accommodating for busy schedules during the day.
The downsides are that if you are used to eating at a high frequency, the changing of habit may be rough at first. Also, there is a growing amount of research that IF has a lot of benefits for fat loss, muscle gain, and weight loss, but no more so than a higher frequency eating schedule.
At the end of the day, you should go with what eating pattern fits your schedule and habits better, whether it be high frequency or low frequency/IF.
What is Intermittent Fasting?
Intermittent fasting is an eating protocol that is still in its infancy as far as testing and benefits go, but there is a growing amount of information available that intermittent fasting can be really beneficial to weight and fat loss.
There are several different versions of intermittent fasting, but for the sake of simplicity we are going to focus on one protocol, commonly known as the leangains protocol.
Popularized by Martin Berkhan, the leangains protocol requires men to fast 16 hours and women to fast for 14 hours every 24 hour period. This leaves the guys with an 8 hour time period during the day, and women a 10 hour period to get in their 2 meals.
Eat 50% of your calories immediately after your workout and make sure it is a protein dense meal, and consume your other 50% during your other meal of the day. An easy way to make sure you get your fasting horus in is to eat dinner between 7pm and 8 pm so that you can eat between 9 am and 12 noon the following day.
The same rules for WHAT you are eating apply hear, the schedule of your eating is the only thing that changes.
Proven Benefits to IF Protocols
Major universities across the globe (from the University of California and Virginia to the University of Leuven) have been researching the physiological and hormonal responses and benefits of IF protocols and here is what they are finding…
Keep in mind, I’m not saying that this protocol is the end all be all to your fat loss goals. There is a significant amount of research out there that has found IF beneficial for fat and weight loss. There’s also a ton of information available that indicates that IF is no more beneficial for fat loss than a high frequency eating schedule.
To restate, the choice is up to you. Give both high frequency meals (4-8 daily) and IF a try and see what works best for you, your body, and your schedule.
How to construct an ideal plate of food for getting six pack abs.This is going to serve as a template for your macronutrient recommendations to insure that you are getting the right amount of calories from the right places. Getting six pack abs and keeping them is all about diet, and making sure that you are giving your body the fuel necessary so that it will start recruiting fat cells as its primary source of energy. Take a look at the attached document.
|Lecture 14||17 pages|
This quick-start recipe guide will get you well on your way to losing body-fat and carving out your six pack abs.
|Lecture 15||1 page|
I have found that one of the best ways to put all of my favorite recipes together is through Pinterest. Pinterest has allowed me to research and gather all of the best, clean-eating recipes to get six pack abs. If you are really into cooking and have the time to do so, it would be well worth your while to take a look at my recipe board. This will give you some great ideas for how you can make healthy eating enjoyable.
|Section 3: Shopping and Meal Prep|
How to Cut Your Shopping time in Half
Make a List of Weekly Food Items
I keep a list of typical weekly food items on a notepad on my phone so that I always have a quick reference of what I need at any given time. To prevent overstocking of the same items though, make sure you read the next section below. This will also get you in the habit of only going to the aisles that you absolutely need to go to. It can be so easy to get distracted in the market, especially if you are shopping on an empty stomach.
Check the House before you Go Out the Door
This should go without saying, but I can’t tell you how many times I’ve gone to the grocery and bought duplicates of things that I’ve already have. Don’t be wasteful, overstock, and then let good food go bad.
Check all of your cabinets, drawers, shelves, fridge, and freezer before you go out the door. This will keep you from overbuying items that you already have.
Limit yourself to 1 day/week for Shopping
One thing I know about myself is that I take way too many trips to the grocery store. Given, my average trip only lasts about 10 minutes, you can save a ton of time if you bulk shop one day out of the week. Think about all the drive time, lines, and hassle that you are going to eliminate if you stick to shopping one day per week?
Stick to the Perimeter
If you do happen to have the time to venture out into the grocery store, stick to the perimeter. The deeper you get into the aisles, the more cluttered they are with dairy, sugars, starches, preservatives, and all of that bad junk that is going to hide your muscles, make you gain weight, and throw of you hormones and metabolism.
Fresh or Frozen?
A lot of people ask me if they should buy fresh or frozen fruits and vegetables. This is almost always asked under the guise that fresh is always better for you than frozen.
Honestly, a lot of arguments can be made either way for fresh being the best, or how frozen vegetables are able to retain all their vital nutrients without the worry of going bad.
For fat loss purposes, go with whatever is more convenient for you. I love buying giant bags of cheap, frozen, stir fry vegetables or vegetable medleys to use for dinner and lunches throughout the week. I don’t have to worry about them going bad, they are really affordable, and really easy to heat up in the microwave or steam.
Cooking Hacks to Prepare Incredible Food and Save Time
Let me start by saying that if you enjoy cooking and have the time, that is wonderful! If you don’t have the time or don’t like cooking, pay very close attention to the following section.
We are going to make sure that by the end of it, you are 400% better at making food than before. You will be saving time too because most of the work that you will be doing is ‘meal prep,’ while exercising the unique art of non-cooking.
Crock Pots: The art of Not-Doing
First thing is first, go buy a cheap, big crockpot or slow cooker. You won’t regret it. I just bought a great one at Target for 24.99, and it cooks 6-7 pounds of food at a time. I prepare more than 90% of all my weekly proteins (chicken, pork, turkey, beef, fish, etc.) in the slow cooker.
Why you ask? I save myself at LEAST 5-6 hours per week in roasting, baking, cooking, and sweating it out in the kitchen when using the crockpot. Not only that, but with a little coaching, you can create 4 star restaurant quality meats with the flick of a switch. It is seriously that easy. Keep reading to get your non-cooking directions.
How to Use Your Crockpot
The key to using your crockpot is to make sure that your protein of choice is cooked thoroughly at the right temperature. If you are skeptical about using a crockpot for the first time and want to double check that it is doing its job properly, take a food thermometer and stick it in your protein periodically to make sure its internal temperature gets to 140 degrees. This is the optimal temperature to bring a meat to in order to make sure it is cooked thoroughly.
I could list out the suggested cook times of each kind of protein in all of their forms (pork, beef, chicken, fish, steak, shoulder, roast, tenderloin, etc., etc.) but all crockpots cook just a little bit differently (either faster or slower).
That being said, here are some rules of thumb to keep it simple.
I’ve had too many friends and clients that are timid that they are going to ruin or burn a meal in a crock pot. Don’t be afraid to buy and use one! You’ll save tons of time, and they are so easy to use. When in doubt, get on Google and search “healthy crock pot recipes” for ideas and further cooking instructions.
Batch Prep 1 Day per Week
Take one day out of your week to shop, store, chop, clean, and cook your food for the week. If you don’t already have a good, large tupperware set, go get one. They make storing, portioning, and transporting food so much easier.
What typically takes the longest when preparing healthy meals is cooking meat and chopping and cooking vegetables. If the hard parts are already out of the way, all you have to do is throw it together and spice it up a little to change the flavor and theme of your meals.
Seasonings and Sauces: Making Bland Taste like Bacon
What’s the point of eating healthy if it doesn’t taste great? You are going to be so much likely to fall off the fat loss bandwagon if your vegetables and meals taste like dirt, earth, and bland than if they taste savory and wonderful.
The best part about this section is that it doesn’t take years of cooking school, experience, and hours of experimentation to make your bland plates taste like 4 star restaurant meals. All it takes is about $20-$40, knowing what kind of flavors you like, and a quick trip to the spice and seasonings aisle in the grocery store.
It’s time to stock up on all the long-lasting, flavorful essentials that are going to make your meals rock and your taste-buds smile. There are tons of great premixed seasonings from companies like McKormicks in the seasonings section of your grocery store. Pick up a 5-6 of the ones that sound good to you and throw them in the cart. They are typically only about $2-$4 a piece and they are going to last you a while.
Here is a list of some of the real food approved, seasonings and sauces that I like to use to make normal vegetables and foods taste like bacon!
I would be kidding you and myself if I expected you to completely drop eating out while you were on this program. The harsh reality is that you are going to have more of a challenge getting six pack abs if you are eating out. I choose to eat all of my meals BEFORE I go out to eat with my friends and am "that guy" at the table who is just drinking water and making friendly conversation.
Some of you may have jobs or lives that require you to eat out or pack snacks with you as you go throughout your day. In that case, I have attached some documents with some tips and techniques that you can use to eat healthy on the go.
|Section 4: Getting Active and Staying There|
Enhance Your Diet, Don’t Combat It
The funny thing about athletes are that they use their sport as an excuse to eat poorly, and eat everything in sight. Then there are the non-athlete weekend warriors that work hard in the gym Monday through Friday, but go bananas on their diet and drinking From Friday night to Sunday.
Only to return to slaving away in the gym to make up for the previous weekend and prepare for the next. You can probably see how either of these scenarios could be considered conflicting.
The problem here is in the perspective of what eating and training are. Many look at fitness as a way to make up for their dietary mistakes, the same way that people use diets and detoxes to make up for their overeating, drinking, and other bad or unhealthy eating decisions.
The reality is, the two should compliment each other. Your training during this program and the way you are going to be eating are going to work together to enhance the way your body looks, feels, and performs. By eating cleaning and training properly you are going to lose fat, tone up, and get stronger.
How to Train
Safety is the first priority in everything that we do. If you don’t have a safe and healthy foundation to train on, you could get injured, get knocked off course, and foil getting to your goals.
Wherever you workout (at home, in the gym, on the go) make sure you are in a safe area with enough space to workout. Propper clothing a shoes are absolutely essential in protecting the body without inhibiting the body’s range of motion.
Time: Less is More
If I didn’t stress this enough earlier, my goal isn’t to make your entire life about working out and fitness. If I wanted you to do that I would have told you to go join a fitness cult. Just kidding!
Before I digress, I want you to know that my goal is for fitness to enhance your life, not take it over. There are so many other important things in life outside of fitness: friends, family, vacations, work, hobbies, girlfriends, boyfriends, excursions, sleep, music, sports, dance, and making memories and experiences with the people in your life that matter.
I’m providing you an integrative nutrition and workout experience that will enhance your progress toward your goals, and that will save you time for the things in life that matter. Therefore, we will be performing workouts using the minimum effective time, to see the maximal amount of results.
Using the most effective methods in the minimal amount of time to maximize your results. That’s going to be our goal in getting you lean and mean in the next 30 days and beyond.
Intensity: Unleash the Beast Within the Beauty
This is the key that most of my clients and friends hate hearing, because it implies some hard work, hard breathing, and breaking a sweat. I’m hearing more and more that the majority of people are opting for shorter, high intensity workouts vs. longer workouts at a low to moderate intensity.
Although the former method can feel like ‘death while training’ at times, experts are discovering that through hard testing and concrete data that the metabolic benefits of shorter, high intensity workouts outweigh that of low intensity, steady-state cardio and some of the old strength training regimens.
The intensity that you bring to your workouts is going to dictate the results of the body that you want. I’ll be frank with you here. You know yourself well enough at this point that you could place yourself in one of two categories, or if you don’t, you are going to find out soon.
1) The Underachiever: Characterized by lack of enthusiasm, effort, and general liking of physical activity. Prone to not pushing themselves, and have trouble seeing results at all (if ever) because of their lack of enjoyment and staying consistent with anything. For you, effort in anything, especially exercise, is pain.
2) Go Hard or Go Home: Which can most of the time end up as “Go hard and go to the hospital.” These folks love pushing their limits, love the challenge, endorphins, adrenaline rush, and sweat. Can push it too hard and suffer injuries for extended periods of time because working out for them is life.
See what the problem is here? Most of us are sitting in extremes, and few view exercise with moderation. I want to help bring you it toward the middle, so that you can enjoy exercise but that it won’t overtake the rest of your life.
The Circuit Solution
The crux of your new, custom fitness plan is built on the foundation of circuit training. Circuit training will provide you all of the strength and toning benefits that typical strength programs provide, with the added benefit of the cardiovascular boost. In short, throwing your strength exercises into a circuit to save time and ramp up your cardiovascular intensity will make your burn significantly higher during and after your workout.
How many sets and reps should you be doing?
Since this happens to be one of the most underrated questions when it comes to training, I thought that I would break it down for you. There are benefits to training in a variety of rep ranges, and your body is going to respond best to giving it plenty of variety. That way, you will continue to progress in developing your abdominals and losing body fat.
Your body is an incredibly smart and efficient machine. If you give it the same stimulus for long enough, it will stalemate and progress will be difficult. If you give your body a variety of different exercises in different rep ranges, your musculature will continue to transform and develop in the way that you want it to.
So many of us focus on the work that we are doing in the gym that we tend to neglect the amount of time that we should be resting between sets and circuits. Your body NEEDS rest so that you can perform each of your sets and rounds to completion. Rest is absolutely necessary for recovery and muscle growth.
In this lecture I have given you some recommendations for how much time you should be resting based on your level of experience, from beginners to seasoned fitness people.
|Section 5: The Secret Formula: How to Build Your Own Workouts and Programs For Life|
Now, constructing your own workouts may sound intimidating to you, but don't worry. I simplified this process to make it as easy and stress free as possible for you to do.
Here's how to make your own workouts in less 3-5 minutes...
First: Choose Your Exercises for Your Circuit
Here is another example template that you will see in the workouts...
You will notice in the example workout videos that sometimes I like to change up the format. So if you want to change your workout format for yourself, keep these simple principles in mind
Second: Choose whether you will do each exercise for time, or a certain number of repetitions
Third: Choose Your Number of Rounds (number of times that you will perform your circuit).
Perform your circuit 4-5 times, resting as mentioned in the last section. Your ultimate goal for each workout is to rest as little as possible (only as much as you need) between each exercise and each round of your circuit. This will make sure your heart rate stays elevated and that your muscles are in constant motion and tension, which will maximize your burn and after-burn from your workout.
Congratulations! You now know how to create your own awesome and effective total body workouts!
|Lecture 27||7 pages|
This is the exact formula that I use for myself and my clients to build 90% of my body weight circuits. It will make sure that you work your major muscle groups with no equipment necessary. This will maximize fat burn, calorie burn, and muscle development. Keep in mind, the intensity of these workouts should be high.
You should be sweating and breathing hard while you are performing these, or you will be doing yourself a great disservice in getting 6 pack abs.
Here I have included a template that will teach you exactly how to construct your own HIIT workouts. These will dramatically increase your fat loss in a minimal amount of time. Keep in mind, there is a reason they are called "high intensity." You are going to have to work hard to reap the plethora of benefits that this style of workout will provide.
|Section 6: Event Ready in 30 Days|
|Lecture 29||3 pages|
In case you are on a time crunch to get ready for a particular event, whether is be a wedding, vacation, holiday, or simply beach and pool season, this is the exercise template that will get you there.
It would be my preference and recommendation that you take your time with ingesting and applying this program to your life so that you can get six pack abs and keep them. I do however understand that there are going to be those times where you want to drop that last 1-3% body fat (and few pounds) on an abbreviated schedule.
See attached for how to get shredded and event ready in 30 days.
|Section 7: Fat Burning Workouts to Live By|
This is an excellent total body workout that uses a minimal amount of equipment. Keep in mind that you can use the modifications from the exercise instructionals to custom fit this workout for your skill and ability level.
Why not workout outside to get the benefits of vitamin D and fresh air? Here are some effective exercise basics that will elevate your heart rate and help you build lean, fat-burning muscle mass.
A little more challenging than the total body madness #1 workout. This is another effective workout using a combination of major muscle group exercises that will work you out from your shoulders to your calves.
Ready for the next level in intensity? This total body workout is designed for those of you who are a little more experienced in exercise, but can be modified for anyone. Take a look at the example exercises listed in the lectures below and make modifications as necessary.
|Lecture 34||1 page|
This is one of my favorite total body workouts that I use every time that I travel. It is a great way to elevate your heart rate, build muscle, burn fat, and save time while you are enjoying your vacation or business trip.
|Section 8: Sculpt Your Chest, Triceps, and Shoulders|
Barbell Chest Press
This should be performed similarly to the barbell chest press. Here are the differences.
Dumbbell Chest Press
There are a few different shoulder exercises that I use in order to maximize the effectiveness and aesthetic of my shoulder muscles. They are all included in this video, in order...
Technique and Form
Technique and form.
Here are some different push-up variations to employ in your training.
Technique for push-ups
Similar principles to regular or modified push-ups.
|Section 9: The Best Core Exercises for Six Pack Abs|
The most effective exercises for six pack abs are...
Both of these exercises maximize the amount of muscle fibers used by your abdominal muscles and low back. These are the best types of exercises for flattening your stomach, sculpting your abs, and improving your posture.
The Perfect Exercises for Flat, Ripped Abs
|Section 10: Pulling Movements For a Sexy Back and Better Biceps|
How to Complete a Proper Barbell Row
The great thing about rowing is that you don't need fancy dumbbells or barbells to do it (I just used them for making these videos). You can use gallon water jugs, backpacks loaded with books, sand bags, or even cinder blocks if you want to do these exercises at home.
How to Complete a Proper 1 arm bent-over row
How to Complete a Proper 1 arm bent-over row
Technique and Form
How to Complete a Proper Table Row
Form and Technique
Form and Technique
|Section 11: Carving Leg Muscles That Will Knock Your Socks Off|
Form and Technique
How to Complete a Proper Squat
How to Complete a Proper Lunge
How to Complete a Proper Deadlift
How to Complete a Proper Back Squat
-Perform a squat as you would normally
-push your hips back, keep your back straight, and make sure your knees stay behind your toes.
-when rising from your squat, explode from your heels through the balls of your feet.
-jump as high as you can
-land softly on your fore feet, and shift your weight back to you
Squat jump tucks:
-Perform a squat as you would normally
-push your hips back, keep your back straight, and make sure your knees stay behind your toes.
-when rising from your squat, explode from your heels through the balls of your feet.
-jump as high as you can
-bend your knees and use your core to pull your knees toward your chest
-land softly on your fore feet, and shift your weight back to you
|Section 12: References and Additional Information|
|Section 13: In Closing|
Here is a short list of testimonials of some of my clients who have seen and are continuing to serious results on my programs.
I just want to say THANK YOU SO MUCH for taking my course and choosing to change your body and your life.
The overweight and obese population in the US (also world wide) keeps growing and are causing a slew of different health problems including diabetes, osteoperosis and osteoarthritis, circulatory problems, congestive heart failure, high blood pressure, and even cancer.
By taking this course and sharing it with the people who you care about, you are becoming a positive influence in their lives and helping to make a dent in a serious global health epidemic.
If you need anything, don't hesitate to ask. Please post your questions in the discussion section of this course, send me a message on Udemy, an email, Facebook comment, or Tweet @trainerjackw to best get a hold of me.
Make sure to take a before photo of yourself before you go any further so that I can give you a shout out later for your awesome progress! I'd love to add your results to the testimonials on my website and courses.
I can't wait to hear about and see your results. Your friends will be dropping their jaws for your body in no time.
|Section 14: Bonus Material|
Can you really get more defined, flatter abs by just doing an exercise for sets of 60 seconds per day? The answer is a resounding yes. There is one specific exercise that you can do virtually anywhere, at anytime to make sure that you are continuing to flatten and sculpt your abs.
I like to do this while I am sitting at my desk working, or while I am driving and sitting in traffic. All you have to do is contract your abs, as if someone were going to hit you in the stomach, and hold that for 60 seconds. rest 30 seconds, and repeat that two more times for a total of 3 sets. This is an excellent and proven technique for flattening and carving your abs in a minimal amount of time.
As I have said before, eating out can be detrimental to your goals of trying to get six pack abs. But how do you avoid eating out when that is all your friends want to do on the weekend?
The answer isn't easy. Eat at home before you go out with them and don't eat at the restaurant. You can't trust what's in those foods and how they are prepared, so you are better off eating at home so you know exactly what is going into your food. The upsides are that you are going to be saving money and eating well while you are working on your six pack!
One of the best ways to reap an additional fat burning effect at the end of your workout is to throw in 4-10 high intensity sprints. Check out this new video for details!
My 5 Favorite Body Weight Exercises to Burn Fat and Build Muscle
Even if you are a seldom weekend drinker, alcohol can dramatically inhibit your ability to lose weight. Follow these tips and pointers to minimize the amount of damage that a few drinks can do to your weight loss goals.
It has been commonly held by health and fitness professionals that there is a magic protein window, approximately within 1 hour after you workout, in which you NEED to get a certain amount of protein to improve muscle recovery. Through research and testing we have found that this notion is FALSE.
|Section 15: Six Pack Meals|
This stirfry is ideal for getting six pack abs because it focuses on our key food groups
It's also ridiculously low in total carbohydrates, and has virtually no sugar so it is perfect for getting lean and staying there. Here are a few personal recommendations that I have for your stirfry recipe
I had a student request to me recently to add a visual of the seasonings, spices, and sauces that I use to make my healthy meals taste incredible. Here's a sneak peak at what I stock my spice cabinets with to make every meal taste delicious.
One of my favorite, delicious, low-maintenance slow cooker chicken recipes that is perfect for carving six pack abs.
How to prepare and cook the perfect vegetable snack, or the perfect side to your breakfast, lunch, or dinner.
A great, simple, easy to prepare breakfast that takes only 10 minutes to throw together. Ideal for getting six pack abs.
Protein is more than just a macronutrient for meat-heads who want to gain a ton of muscle mass. Protein and healthy fats are actually the ONLY macronutrients that are absolutely necessary for our survival. So if you are looking to lose weight and get shredded, proteins are the kinds of functional, slow-digesting foods that will help you get to your goal.
Blog Post: 5 Reasons why Protein is so Important
|Section 16: New Body Weight Exercises for Losing Body Fat and Getting Shredded Abs|
Incorporating squatting and jumping to build explosive strength and burn more calories.
Broad jumps are an excellent plyometric exercise for building explosive strength in your leg muscles. Because of their cardiovascular nature, they are excellent for burning body fat, increasing your weight loss, and increase EPOC or the after burn effect.
To perform a broad jump
-Squat as you would normally, to load up for your jump.
-Explode from your squat to jump forward, and fully extend your legs to get maximum distance.
-Land softly on the balls of your feet
Don't enjoy running? Throw some burpees into your workout to ramp up your cardio.
Burpees are an excellent exercise for building explosive strength, burning calories, and strengthening your heart. Burpees are intense, so make sure that you work slowly into them before you push yourself to the limit. You DO NOT have to perform burpees with a push-up to reap all of the strength and cardiovascular benefits of this exercise.
How to do a burpee
-Start from an upright standing position
-Squat down by bending your knees and pushing your hips back
-Plant your hands just inside your knees
-Kick your feet back so that you are in a plank position.
-Kick your feet back up to where you planted your squat
-Explode from your squat position to perform a squat jump.
-Repeat the burpee
If you want to take your burpee to the next level, throw in a pushup to up the intensity. This is the same technique as your standard burpee, except when you go down to plant your hands, perform a pushup.
Bupree Technique: How to perform a proper burpee
-Squat down by bending your knees and pushing your hips back
-Plant your hands on the ground between your knees
-Kick your feet back so that you are in a planked position
-Perform a pushup
-Kick your feet back up outside of your hands
-Explode up from a lowered squat position and jump at the top of your squat
Taking your standard pushup to the next level by adding a little plyometric push and a clap to it.
Clap pushup: how to do a clap pushup
-Setup in the pushup position
-Lower yourself to the bottom of the pushup so that your chest hits the ground first.
-Explode through the heels of your palms up from your pushup
-Push your hands off of the ground, clap, and replant your hands to return back to the planted pushup position
Floor Wipers are one of my favorite core exercises. They are excellent for working the full range of your abdominal muscles.
How to do floor wipers
-Lay flat on your back and put your hands under your glutes, so that your palms are facing the ground.
-This position will protect your low back while you are exercising.
-Push your chest slightly off of the ground to contract your abs. Do not strain your neck upward.
-Raise your feet off of the ground and up toward the sky until your butt comes slightly off of the ground. Keep your legs as straight as you can.
-Lower your legs slowly back to the starting position, but do not let your heels touch the ground again until the end of the set.
How to do a jumping lunge
-Do a step-back lunge so that both of your knees are at 90 degrees at the bottom of the lunge
-Explode with both of your feet from the bottom of your lunge and switch feet midair.
-Land softly on the balls of your feet and repeat the jumping lunge.
How to do a lunge glute raise.
-Get into a split squat position so that when you drop your hips and back knee to the ground, that both of your knees are at 90 degrees.
-You will do all of your reps on one side first, and switch to the other once those reps are complete.
-Drop your knee and hips to the ground under control. Make sure your upper body stays perpendicular to the ground, and that your back stays straight throughout the lunge exercise.
-Raise from your lunge as you would normally, driving through the heel of your front foot.
-When your front leg is fully extended, raise your back heel off the ground, keeping your back leg as straight as you can.
-Pull from your glutes to raise your back leg off of the ground, then lower your foot back to the ground to repeat your lunge.
|Section 17: Busting Through Your Plateaus|
Plateaus can be one of the most frustrating experiences when you are working on changing your body. Here are 4 ways that you can bust through your plateau and succeed.
In case you enjoy having an occasional drink on the weekend, but you still want to lose weight, here are the best and worst alcoholic drinks for weight loss.
Is Resistance Training or Cardio Better for Fat Loss?
I have had so many clients over the years make unnecessary excuses for why they can't lose weight. Here are the 5 most common excuses and how you can overcome them.
Why are 40,000+ students enrolled in my Udemy courses?
1) I love my field, and I love helping others with it even more! All of my courses have been built based on my students needs and frequently asked questions.
2) You can start one of my courses TODAY and start seeing results be as soon as next week!
3) I'm fully committed to teaching my incredible and hardworking students on Udemy.
► Take one of my courses to check it out for yourself! ◄
About Jack Wilson
Jack is a CPT (certified personal trainer) with 10 years of experience in the health and fitness industry. He was formerly almost 50 pounds overweight, before choosing to pursue a healthier lifestyle transformed him. Since then, he has passionately dedicated his career toward helping others redefine themselves by making healthier decisions. Losing that weight has changed every aspect of how he lives, for the better. Jack continues to use his story coupled with his health and training expertise to train hundreds of successful clients in person, and thousands online.
"I've gone from being really fat to skinny fat, and everything in between. I know I'm not the most ripped guy on the planet, but I've worked relentlessly to get to where I am today." -Jack
Recent Accomplishments: Got 6 pack abs last year, and recently gained 30 pounds of muscle.
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