The Six-Pack Workout Plan I.

For your six-pack program to be successful, you need to keep 3 things in mind.

1. Stick to the diet. Seriously, really stick to the diet.

2. Stick to the diet. I might have mentioned this already, but I'd rather write it twice than just once.

3. Do what I tell you.

We'll get to the first 2 points soon, and the third point will be discussed now. And that word will be none other than the six-pack program's workout plan.

The six-pack program is a special program because, among all other publicly documented and followable LifeTILT programs, this is the first one I put together to be done entirely at home in the living room.

No gym, no clowns staring at you in the gym, even though we know perfectly well that nobody is staring at you, but I know you need some kind of excuse for why you don't go, why you don't do it, why things turned out so that you really can't go to the gym.

Of course, I didn't put together this six-pack program to be done at home because of the grandmasters of excuses, because these "no time to train" people will always have something that makes it not good, that makes them not have time. For them, it's completely useless to offer any alternative, as their desire for a new physique only lasts until they have to move their pathetic bodies, which is as strenuous for them as the perseverance they have in life. And that's not much, and I would put the word "much" in strong parentheses here.

No.

I wrote the six-pack program for those:

• who cannot afford the price of a gym membership,
• who live in a small settlement where the nearest gym is 30 kilometers away,
• who are at home with small children and truly cannot leave the house or leave their child.

I primarily put together the six-pack program for them, and of course, for everyone who wants to do something for themselves, for their development, for their new appearance. These are great people, and like all great people, they deserve knowledge. As for the "things didn't work out" and "no time to train" people, they can go to hell. Right behind the ridiculous "my partner loves and accepts me as I am" excuses.

 

WORKOUT PLAN

Plank

One word. Plank. Get acquainted with this word, because you'll get to know it thoroughly over the next 60 days. The basis of the six-pack program's exercises will be the plank hold and its various variations. It's a very effective exercise, consequently, you'll suffer terribly with it, but that's exactly what it's about, that you have to suffer for good things and other great clichés.

Within the six-pack program, every exercise can be personalized, and that's exactly what we're going to do. We're going to personalize it. First, let's look at the exercises with the appropriate textual additions and how to personalize each exercise.

 

Plank hold

• Your feet are in line with your hips, your knees and ankles also in line. This will be the correct stance width. Your hips and ankles are always in line.
• Back straight, shoulder blades in line.
• Don't arch your back, don't round it, keep your back straight. Keep your back straight even when you're getting tired.
• NEVER LET YOUR HIPS SAG. If you let your hips sag, meaning you bring them closer to the floor, then the whole thing is ruined. Everyone lets their hips sag first from fatigue, but all you're achieving with this is screwing up your spine and your back will hurt like hell. The point of the plank hold is that you hold yourself with your abdominal muscles, and of course with your shoulders, but more on that later.
• Your shoulder is in line with your elbow, your elbow is in line with your wrist.

Personalization: you assume the correct posture and start the stopwatch.

You start the stopwatch and hold it. You don't stop when you START to feel it getting difficult, that's nothing yet. We're stepping out of our comfort zone now. The further you get from the boundary of your comfort zone, the greater results you'll achieve.

Great results are not achieved by those with better genetics, but by those who can endure pain longer. The pain from which your development can be expected. If you stop at the first opportunity when you feel it's starting to get bad, then realize that there will be no six-pack program here, not even an average bad body.

So, you start the stopwatch and measure your first round, which you hold for as long as you can. When you're done, write down in a notebook how long you managed to hold it, and here we come to a very important point of the workout plan.

Workout log. You definitely need to get this, as you'll be recording your times, sets, everything in it. I cannot emphasize the importance of a workout log enough, so I won't emphasize it, just understand what I'm saying.

GET A WORKOUT LOG AND WRITE DOWN ALL YOUR RESULTS AFTER EVERY EXERCISE.

Let's say in your first assessment round, you managed to hold yourself for 53 seconds. Okay. So now you aim for 45 seconds and do 5 rounds of that. So, 5x45 seconds of plank hold. You write this down in your workout log, start the 5 rounds, and measure and, of course, record each round. You might not be able to do it, but don't vary it, don't lower your target seconds, just push through.

It's given that you have to do 5x45 seconds. In the first 2 rounds, you can still hold the 45 seconds, but it's possible that in the third, you'll only manage 37 seconds, in the fourth only 29, while in the fifth, it might only be 20 or even less.

Well, this is where the comfort zone comes in, damn it. Because if you could hold yourself for 53 seconds in your assessment round, then your body SHOULD be able to hold 5x45 seconds. Your body yes, but your mind no. There are huge differences between what you can do and what you can ACTUALLY do. When these two values start to get closer, that is, what you can do and what you can actually do, that's when we can start talking about real training. As long as there are huge differences between these two values, you're not training, my dear, no matter how much you think you are, but unfortunately you're not at all, and here's the answer to your question too, which usually sounds like, "I really do everything, I go to the gym regularly, but I don't see any changes on myself."

God, how many times have I heard this, and now you also know why there are no results. Training and imitating training do not mean the same thing. You often fall into the trap of thinking that just because a movement sequence resembles what you've seen someone else do who has a well-developed body, it doesn't mean you'll have one too. But if they have one, why don't you? For two reasons.

1. They performed the exercises with correct technique.
2. They stepped out of their damn comfort zone and didn't give up at the sight of the first drop of sweat, or when their muscles started to burn.

Step out of your comfort zone and do it. Step out of your comfort zone and hold it. Hold it as if your damn life depended on it, because this is what will make you more and different, that you hold it longer than others. This is what you finally need to understand, that the action itself is not enough. The timing of the action matters, and the determination with which this action is coupled, but most importantly, what efforts this action prompts your body and, in parallel, your mind to make. If you go further, you get stronger. If you hold yourself for 20 seconds longer than the point when you felt you really couldn't take it anymore, well, my friend, that's where physical development begins, but what's even more important, the development of your mind, and in fact, this is what will strengthen, this is what will empower you. Your body can endure anything. The question is, what can your mind endure, how strong are you mentally.

You know, that's how this damn world is. You have to be strong, otherwise you're done. You have to be strong everywhere, and endure blows, pain, failures, and everything life throws at you. Life is a damn struggle, which you either understand and are willing to take up the gauntlet and fight everything that stands in the way of your development, or you lay down the gauntlet, lay down your weapon, and surrender. But if you do that, know every minute thereafter that you have failed and you are a loser. You are a damn big failed nobody whose only joy in life is the false world they built for themselves solely so they wouldn't have to see, wouldn't have to confront, wouldn't have to confront their own failed existence solely because when they should have performed, they simply said, "Thanks, I've had enough."

You can fail a thousand times, break a million times, and there will be times when you don't succeed, but giving up without the slightest fight is the hallmark of true losers. I have failed countless times in life, but I never said, "Okay, this isn't working, I've done all I can, I'm not capable of this." And here we're talking about the real trials of life, not a pathetic plank hold when I ask you to hold it longer than feels good. Don't you really feel how ridiculous the obstacles we're talking about overcoming are right now, and most people will be incapable of even this. But if you're incapable of this, then what the hell do you expect from yourself in life?

What do you expect from yourself when life gives you a little massage? Will you step aside then too, exclaiming, "Excuse me for being in the way?" Well, not that. Or if so, I'm absolutely not interested in that. You are LifeTILT people, not the ridiculous clowns of lifenetwork who smile into the camera. All the knowledge and information are at your disposal to first achieve great results, and then, after a while, become people destined for great deeds. If you still think LifeTILT is about a healthy lifestyle, then there are serious problems with your judgment, because it's definitely not about that here.

LifeTILT is about life, about actions, about development, about your book. It's about your book, in which you write something every day of your life, and when your time runs out and your hour comes, you will pick up this book. And in this book, everything will be there in black and white, who you were and what you brought to that certain table. What have you written so far, and if you were to read it now, would you read it again with joy? Well, that's what matters, that's LifeTILT, and that's why we're here, to fill that certain book with content.

How can I make you understand that you need to keep going? How can I make you understand that you cannot stop when it hurts, you cannot give up when you feel like you're facing a force much greater than yourself?

Anything and anyone can be defeated. Anything and anyone. But to realize this, you first have to overcome the biggest demon.

Yourself.

This is all I intended to write about the importance of holding on, and from now on, imagine these thoughts alongside all other exercises.

We'll continue tomorrow…