Tag Archives: getting a six-pack

The End/Continuation Of The Getting A Six-Pack Experiment

Well, one month has gone by since I started this out.

In that month I (rather easily) lost over 15 lbs simply by eating correctly.  I also worked out, but I’d say this month I actually worked out A LOT LESS than I normally do.

I did a pretty standard 30 minutes on a elliptical machine almost everyday plus the exercises I was instructed to do….but that takes only 45 minutes or so and is fairly low intensity.

So here is the result:

One day I’ll find a proper way to take these pictures…..

One thing I’m happy about is I no longer have those annoying love handles on my sides.  Overall I don’t think my current physique is that bad….but it’s not a raging six-pack either.  Son of a…..

At the start of this experiment, Adam clearly stated that I was expecting some pretty phenomenal results in a VERY short amount of time…he said two months would be more realistic….although in one month I could make a lot of progress.  I think he may have been right (this is what I get for trying to argue with a professional).

Naturally I want to continue this experiment….but for OTHER reasons than simply getting a six pack (although that too).

So far:

  • I feel a lot better
  • My six pack is starting to peer through the fat
  • I dropped a lot of extra chubbiness
  • I’m stronger and more fit

WHY ON EARTH WOULD I STOP THIS?!?

The benefits I listed above were from two things:

  1. Eating really well all the time
  2. Consistently exercising

With the benefits I listed, I can’t see any reason to simply go back to eating crap.  Actually, I tried it the other day…and it didn’t turn out so great.  I decided “Hey, I’ve eaten so well for a full month, what’s the harm in pigging out a little at a party?

I was at a party and started eating all the junk I normal do at parties, and soon I felt way too full, sluggish, and knew that everything I just put in my body was total junk and doing nothing for me.  There were literally NO positive benefits to eating all that junk.  Even the temporarily pleasing taste didn’t do anything for me.

I can’t believe I never noticed these bad effects before….probably because I’ve never NOT eaten a bunch of junk at a party….so I’d never known any different.

I suppose in my mind I figured you go to a party and come back stuffed, slow and fat.  That’s just how it was done.

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So while the OFFICIAL time constraint of this one month experiment has finished, I want to continue….and in fact I want to UP the intensity of this whole experiment. While I got away with easily melting off the excess fat in the beginning….getting even stronger and slimmer will become more difficult now.

For May I’m adding more exercises in the mix (and of course keeping up my good eating habits).

So far I’ve done something pretty intense three times:  Bikram Yoga.

It’s 90 minutes of yoga in a room heated to 105 degrees.  Within the first 5 minutes you’re sweating like a fat pig.  Literally dripping sweat like a football team dumped a bucket of Gatorade on your head.

It’s very intense, but FANTASTIC.

How will it be in the long run?  Who knows….but I’ll try it out every other day for a little while to see what happens.

I’ve been to Bikram Yoga now about 3 or 4 times and it’d definitely one of the more intense exercises.  It also stops you from eating too much before you go, and it burns a ton of calories (Between 700 and 1,000 calories each 90 minute session).  WOW.

….and I bike to and from the class each time.  I’d say I’m burning 1,000 to 1,200 calories each time I go.  Keep in mind I’m also eating less than 1,500 calories per day…so my net calorie intake is less than 500 for yoga days.  This means each time I do this I can realistically lose nearly 3/4 of a pound that day.

That sounds like some scammy diet plan, but it’s true!

That effect will probably continue to happen until my body fat is down to a very low percentage….and what happens then?  SIX PACK TIME!!!

Starting Off “The Getting A Six-Pack” Experiment

For the upcoming Six-Pack Experiment I have planned for the whole month of April I’ve got one goal: Get a six-pack in roughly one month.

I’m not fat, but I’m not lean enough for abs to show through.

(I think that’s what a six pack looks like)

There will be three main things I need to do during this experiment on a level I’ve never done before:

  • Go into a calorie deficiency for several weeks to lose weight
  • Do a bunch of ab exercises
  • Consistent cardio exercises

The HARDEST part of this is eating properly, thankfully I’ve been practicing doing that for the last month or two and have been successful at it….in fact preferring it.

I workout all the time and eat (relatively) correctly, but not to the extent I should…and I feel it’s because I’m not sure what to do.

So one thing I wanted for this experiment was PROFESSIONAL ADVICE. Originally I was going to get a personal trainer here in Austin, but that alienates everyone who wants to join me in this experiment (I know a couple of you out there have asked). “Oh, he had a personal trainer…no fair.”

Well I found a workaround. A fellow blogger Adam Gilbert.  That link is his personal blog, but what I’m interested in is the successful business he runs called MyBodyTutor.

Adam runs an online business that’s kind of like a “virtual personal trainer”…..but more than just dishing out some simple advice, he actually keeps you on track to hit your goals.  I signed up for his monthly service roughly a week ago, and told him “My goal is to get an awesome six-pack.”

With that said, he went ahead and gave me certain exercises to do and tips on eating yadda yadda…BUT THE BEST THING is the daily tracking you must do.  I didn’t realize this at first, but they have a whole back end to the website that members sign into daily….THIS is why I signed up…to be held accountable for everything I eat and how much I work out.

I signed up for the service about one week ago, and have eaten the best in my life these past 7 days thanks to Adam.  I’ll explain more about the process later in the experiment.

So in addition to being accountable by posting this experiment on my blog, I’ll be getting professional help, advice and accountability from Adam (thanks man)!

Currently, this is what we’re working with:


So obviously I’m not a big lard here, but if you look closer…you can see the problem:

We’ve got to get rid of that bit of chub.

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Amidst all the semi-lame April Fool’s Jokes other bloggers will be playing on their readers today, I will be starting something that’s less funny, but more useful (To me…but hopefully others too).

This is called the Getting a Six-Pack Experiment, so I want to make it pseudo scientific….and by pseudo I mean “scientific in a sense that even a dumb guy like me can understand”.

The Scientific Method:

  • Define the question - Can I get a six pack in one month?
  • Gather information and resources (observe) - I will be basing this experiment on past experiences with losing weight, what I learned recently about calories and professional advice from MBT.
  • Form hypothesis - I believe by April 31st I will be able to see my abdominal muscles MUCH better, creating a “six-pack” on my stomach WITHOUT starving myself at all.
  • Perform experiment and collect data – Starting today I’ll be documenting everything I eat and do for exercise.
  • Analyze data - Hold on fool…I haven’t started yet!
  • Interpret data and draw conclusions that serve as a starting point for new hypothesis – Hold on…let me start first!
  • Publish results – Wait till after April.

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On that note, I definitely think others out there should TRY THIS EXPERIMENT WITH ME! …and maybe not just trying to get a six pack, but maybe to start eating “just a little” better, or get just a “little” slimmer, or workout more…

It would make it more interesting and motivating to have others follow along to some extent.

LET THE SIX-PACK EXPERIMENT BEGIN!!

The Unbelievably Over-Complicated Subject Of Calories

I’m a really dumb guy.

I need really simple and clear explanations of things or I don’t grasp them.

So in the past I tried to understand why I never lost weight even though I worked out.  The answer was later found when I started losing weight by accident.  At that time I came to the generalized conclusion that:

Bad food = stuff that comes in a box.
Good food = stuff that grows.

Is that generalized?  YES!  Is it accurate….well…I think yes!  I bet some smarter person could run rings around me proving how XYZ food doesn’t grow, yet it provides ABC benefit because it has Beta Carbonutralized Bioflavayadda yadda yadda…

Well I’m not capable of understanding this smartness.  I’m too dumb……so I’m going to try and simplify the weight loss process so even a dummy like me can understand:

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Here’s a horrible analogy that barely makes sense:

  • The day starts and your car gas tank is half full.
  • You fill up one gallon of gas at the beginning of the day.
  • During the day you only drive a few miles and use maybe a 1/2 gallon of gas.
  • Because you didn’t use up that whole gallon, your car is fatter than before!

However if you drove a lot and used several gallons of gas….
…end of the day your car has “lost weight”.

Damn that was a bad analogy!  ….but does it make sense?

TO LOSE WEIGHT:

CALORIES IN < CALORIES OUT

(For you ultra-dummies that means:  calories you eat are less than calories you use).

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The reason everyone says to cut out sodas and candy etc. for weight loss is this simple fact…THEY HAVE TONS OF CALORIES! Not only do they have lots of calories, they have EMPTY calories….meaning the nutritional value you get is nearly none, but you still get all the calories.

Enough pretending I know what I’m talking about and lets do some visual comparisons.

Let’s take a nice household candy bar such as Snickers (something I used to eat all the time):

Notice it has 220 calories…but there’s TWO “servings per container”.  That means if you eat a full Snickers (who the hell only eats half??) you get a huge 440 calories for something that has virtually zero nutritional value and doesn’t get you full.

Until I took these pictures I never realized exactly how bad these (and other candy bars) are!  Yikes!

Compared to one of my favorite fruits, clementines, the Snickers bar doesn’t really hold up.  If I eat 3 clementines at once, that’s a lot of intake and I feel satisfied…and it’s only about 100 calories (roughly 36 calories per clementine)….plus I get a lot of nutritional value from them.

I can eat TWELVE clementines instead of ONE Snickers bar, get more nutrition and still consume LESS calories!  Good god!

Starting to see why people tell you to cut out the junk?

Instead of eating that one semi-gratifying Snickers that DOES NOT fill you up, you can eat TWO clementines, ONE banana and ONE tomato…they will definitely fill you up, and they look nice too:

Yummm….and the best part is ALL OF THAT together adds up to only 153 calories and has tons of great nutritional value. I can eat that for lunch and get full!!  You can even toss a handful of baby spinach on top and make it a salad.

Also instead of that ONE Snickers bar, you can eat ONE big apple and get:

Total calories: a few more than 65 (that was a big ass apple).

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So all you’ve got to remember is:

  • Don’t eat so many calories.
  • Processed foods usually have A LOT of them.
  • Fresh stuff = Good.

That’s a list even I can remember.

What was learned here will be the basic premise of my Getting A Six-Pack Experiment which I will  be doing all through April.  I’ll replace all the bad stuff I was eating…with good stuff! What a novel concept!!

I’ll be eating very clean in April and will document a lot of stuff…hopefully something will be learned.