Six-pack Program – The System
Straight into the deep end. We won't ease into the program or warm up gradually; we'll jump right into it.
Workout: plank workout day.
Diet: Day 1
Performance Enhancement: 2 ONE capsules in the morning. For the plank workout, mix 10g of ABS in 5dl of water and sip it continuously for 20 minutes after starting the workout. At the end of the workout, 15g of protein shake.
Workout: regular plank hold for 6 rounds, with a 2kg weight placed on your glutes. Not on your back, but on your backside. That's all for today.
Diet: Day 2
Performance Enhancement: 2 ONE capsules in the morning.
Workout: abdominal exercises day
Diet: Day 3
Performance Enhancement: 2 ONE capsules in the morning. For the plank workout, mix 10g of ABS in 5dl of water and sip it continuously for 20 minutes after starting the workout. At the end of the workout, 15g of protein shake.
Workout: interval cardio day
Interval training is difficult in itself, and if we start it at a higher level than our current physical performance allows, the outcome will be anything but a pleasant experience.
Leveling: Interval training means alternating between slow and faster runs. In practice, this means you run at your normal pace for x seconds, then start running intensely for x seconds. I recommend you start as follows:
Before every interval workout, warm up with a 2-3 minute very light, slow-paced run. No more, but no less either.
1. Basic Interval
- 1 minute regular run, 5 seconds high intensity (HI)
- Do this 6 times
- Rest
- Do it 2 more times
This will be our basic interval run. If you can handle it, or if you feel you haven't tired yourself out enough, start increasing the duration of the HI run.
So, 1 minute regular run, 10 seconds HI
This also 6 times, and in 3 rounds.
2. Intermediate
Now things start getting tougher. With interval training, you need to play with the duration of the regular and HI runs to increase or decrease the load.
The regular run will be your rest period, while the HI will be the load.
In more advanced interval runs, we decrease the rest period while keeping the HI runs at a fixed number.
45 seconds regular run, 10 seconds intense run
Six times in 3 rounds.
If you still don't get tired, then further reduce the duration of the regular run.
30 seconds regular run, 10 seconds HI run
Six times in 3 rounds.
I haven't written it down separately, but what I've experienced so far is that anything I don't write down doesn't exist in women's minds, no matter how logical the next step. So, I'll write it down.
After each round, which always means six times x regular running and 6 HI runs, you must always take a rest.
3. Advanced Interval
If you reach the advanced level, you won't really need much guidance anymore, because by then you'll have precisely learned your body's load capacity enough to manage the time units for both regular and HI running yourself. At this point, both the regular and HI running durations should be varied, but you can also play with the number of sets to ensure continuous progress.
You run for 30 seconds with a regular pace and 30 seconds with a HI pace, or perhaps the same for 45-45, but the point is that here you have to apply the load yourself.
True PRO interval runners no longer run intervals by time, but by distance. I used to run around Margaret Island with my friends, doing 500 meters of regular running and 100 meters of HI running. Needless to say, I was completely exhausted by the end, but I gave myself such a cardio load that I felt its beneficial effects for 36-72 hours after the workout, depending on the load I applied and how far I pushed my limits.
However, interval cardio is primarily a function of mental state, not physical. During interval workouts, you need to be mentally present, and that's something for which no effective training plan has ever been written. Being mentally present and performing even when it's very difficult, well, that's the extra that will make you look better, achieve more, and truly be proud of yourself.
But there's something else I definitely want to write about regarding interval training. Your cardio condition shows your physical capacity, which indicates the current state of your heart muscles, circulatory system, and lung capacity.
Don't make the mistake of starting your interval training with a load that exceeds your current physical condition. Controlling your own body and objectively assessing your physical limits is incredibly important. You need to know what load your body can currently handle and what it cannot. The fact that you push on even when it's really bad is a very admirable and commendable quality, but you need to know the difference between "I'll keep going because I'm not a weak piece of crap" and stupid, foolish decisions.
In the first few workouts, we don't try to be superheroes; we don't try to change the world. Instead, we simply find our approximate limits and assess our current condition. The first workout should solely be about this. 1 minute of running, 5 seconds of HI running. If you can't do it six times, as I wrote, no problem, just do it three or even two times.
No one will judge you for it. We tend to judge those who do nothing, and worst of all, don't even want to do anything for themselves, just whine to the world with their big, overfed faces, pitying themselves.
Anyone who does something for themselves, who starts, who takes the trouble and does something that promotes their development, is always commendable and deserves encouragement in every respect.
Go down, start, just run 3x1 minute with 5 seconds of HI, and if you feel it's too much for you because your body can't handle it, then stop. Stop, write in your notebook that this much went on your first cardio day, and be damn proud of yourself because you went down and started. You started, but millions of people on Earth didn't, and you will be more than those millions of people that day. Write down in your notebook how much you did, and on your next cardio workout, try to do five instead of three, and if you succeed, then you have already improved. On the third one, you'll do the full 6 rounds, and you'll even taste the second set. And what will happen then? You'll look back at your notebook and see that on your first workout, you only did 3 rounds, but now you're at 9 rounds. This is progress, darling, and this progress will remain constant if you keep doing it and don't give up.
Diet: Day 4
Performance Enhancement: 3 ONE capsules in the morning. Before interval training, mix 5g of ABS in 3dl of water and drink it all. After training, mix 5g of ABS and 30g of protein in 3dl of water and drink it.
Workout: home strength training exercises
Diet: Day 1
Performance Enhancement: reggel 2 db ONE. For strength training exercises, mix 10g of ABS in 5dl of water and sip it continuously for 20 minutes after starting the workout. At the end of the workout, 15g of protein shake.
Workout: abdominal exercises day
Diet: Day 2
Performance Enhancement: 2 ONE capsules in the morning. For the plank workout, mix 10g of ABS in 5dl of water and sip it continuously for 20 minutes after starting the workout. At the end of the workout, 15g of protein shake.
Workout: On Sunday, you rest and do nothing. Absolutely nothing. This day is for regeneration in every aspect. On this day, your body rests, and most importantly, you rest mentally. On this day, you prepare for the next week, and you are damn happy that you got through the previous week.
Performance Enhancement: However, still take 2 ONE capsules in the morning, and continue with your diet.
Diet: Day 3
This post completes the six-pack program. Now you know everything.
I wish you much success with your program.
