Has anyone been able to find a free site that works in achieving the same goal?
Establish a daily cardio routine ( for example run, cycle, swim on successive days ) and forget about abs and pecs.
Six-packs don't indicate 'fitness'.
Consistent Fitness – Get Six Pack Abs in 16 Weeks
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Re: Consistent Fitness – Get Six Pack Abs in 16 Weeks
#52Earlier quoted context omitted.
Here's the formula: 1. Eat at caloric maintenance or a slight caloric surplus to build muscle 2. Do a consistent ab workout routine 3-5x per week (free on YouTube), progressively overloading your body with more resistance through longer workouts, heavier weights or more demanding positions 3. When you want 6-pack abs, cut your caloric intake to be at a slight deficit for a few weeks and try to shred as much excess bo…
How do you measure calories in food? It takes a herculean effort to know exactly what ingredients are in food and weigh exactly how much of each you're consuming with every meal. Seems like a lot of work to manually keep track of all that every single day and not make a mistake.
You'll always only get a rough estimate.
That's why the first week or two your weight yourself everyday, chart it and note everything you eat. If your weight doesn't change then you can start reducing calorie intake by reducing portions.
Re: Consistent Fitness – Get Six Pack Abs in 16 Weeks
#53Most of getting a six-pack is losing weight. What value-add do you provide that counting my calories myself on a free app doesn't do? MyFitnessPal is free.
Agreed that a calorie deficit + regular exercise + good sleep + managing stress is the recipe for a six-pack -- and indeed you can do it yourself!
In a similar vein, the resources to learn how to code are freely available online. Instead of going to a bootcamp, one could learn on their own (and indeed there are bootcamps that put up their whole curriculum online for free, and it's exactly the same as their paid in-person version).
In practice though, it's not so easy. It takes a lot of willpower and discipline to stick with both a weight loss program and learning how to code. Being put in a structured environment, with other people working towards the same goal, and getting personalized coaching when stuck can make the difference for those who have tried in the past to do it on their own.
That's what we provide!
Re: Consistent Fitness – Get Six Pack Abs in 16 Weeks
#54Earlier quoted context omitted.
Fast for 72-100 hours. Eat normally for 1 day then fast again. Works better with WFH (you want to be near a toilet after breaking a fast). But you can also just time it so your fast ends on Sunday and do it once a week. You do have to be a bit careful about not binge eating after a fast. I don't count the calories on my eating days but I am also conscious about not stuffing my face all day. Magnesium from random supp…
Wait so you basically eat once a week? Fast 3 days, eat 1 day, fast 3 days? There's no way that's healthy, especially longer term.
Well on average it's eating closer to twice a week. People fast for much longer. I think at most I've done 3 in a almost a row - doing stuff with friends will mess stuff up - I fit them in where I can.
You can look into it if you want but there are a lot of people that think its actively good for you. I'm more in it for the weight loss and take anything else as a bonus.
Re: Consistent Fitness – Get Six Pack Abs in 16 Weeks
#55Earlier quoted context omitted.
Here's the formula: 1. Eat at caloric maintenance or a slight caloric surplus to build muscle 2. Do a consistent ab workout routine 3-5x per week (free on YouTube), progressively overloading your body with more resistance through longer workouts, heavier weights or more demanding positions 3. When you want 6-pack abs, cut your caloric intake to be at a slight deficit for a few weeks and try to shred as much excess bo…
How do you measure calories in food? It takes a herculean effort to know exactly what ingredients are in food and weigh exactly how much of each you're consuming with every meal. Seems like a lot of work to manually keep track of all that every single day and not make a mistake.
> How do you measure calories in food?
Plan sets of meals with known calories and macronutrients, make them all on Sunday and eat them throughout the week. Easiest is obviously eating the same thing every day, but if that's too monotonous, then choose two or three varieties and make them in big batches. Then you're not weighing grams of ingredients for a single meal at a time, you're weighing X times that for X meals at a time.
Also easy to split them up into the right serving size in a container in the fridge, and you don't even have to think about meals, just grab from fridge and pop in microwave or oven to hear.
That gets you 90% of the way without having to micromanage every meal. The odd meal out on weekends is not a big deal as long as you don't go crazy.