Tuesday, January 7, 2014

Questions about My Six Pack Life Training and Nutrition Program

3 quick questions from M6PLers about the program:

1. Hey Chris, I'm starting the mysixpacklife program and I was wondering, can I jump rope (3 mins on 1 min off) instead of the 4th quarter cardio or should I stick with the 4th quarter cardio?

Answer: You need to do 4th quarter cardio. I always jump rope before I do my boxing workouts, but jump rope, boxing, and everything else is BONUS. If you want the best results you need to stick with the program the way it is written.

2. I am doing the program with my girlfriend this time and was wondering if you had some advice for me... she is totally unconvinced that pushing weights is suitable for her. She wants to slim and tone, not bulk up.

Answer: Women produce only 1/20th the amount of Testosterone that men do, consequently it's virtually impossible for a women to get "too buff." Also hypertrophy (increase in muscle size) takes at least 6 weeks of consistent training to occur. Women that do my program slim and tone their bodies and look great after ten weeks of real training. I'm currently training a famous actress that had the same concerns and guess what... We keep training harder and she is getting stronger and looking slimmer and more toned than ever, without any bulking at all.

3. I have tried several times to do the 300 challenge but I suck at the 3 mile run. I set the treadmill at 5.3 mph. When I reach 15 min my heart rate is 180 rpm! It's really uncomfortable and I have to stop... If I run slower at 4.65 mph I feel better, but it would take an eternity to reach 3 miles. What would you recommend me in this case?

Answer: I recommend that you choose a pace that allows you to comfortably complete the 3 miles. Even if you walk 3 mph you will finish the distance in only an hour. If you can maintain your slower pace of 4.65 mph it will take only 39 minutes. Then you can start improving your time each week. You can't start improving until you actually finish, even if it takes an "eternity" (btw: 39 minutes is not an eternity, it's just 39 minutes!). You will rapidly improve your time, finishing several minutes faster each weekend. In a few weeks you will be able to crush the 5.3mph pace that is giving you so much trouble today.

Make it happen: http://www.mysixpacklife.com

Thursday, January 2, 2014

My Six Pack Life 2014 Transformation Challenge

"Chris I saw your transformation video online and I'm intrigued by this 70day workout." -Text message from my friend Chris Newman on the afternoon of December 30th, 2013.

A few hours later I had arranged for Chris Newman and our friends, Pete (Flea), Jordan, and Riley to start a transformation challenge on New Year's Day.

We met at West LA college to take our before photos and perform the My Six Pack Life 300 Challenge of the year.  The 300 challenge is the ultimate fitness test. We each ran 3 miles as fast as we could and performed single sets of max reps for push-ups and pull-ups

20 pull-ups, 50 push-up, 18:00 run = 300 points
It was a pretty fit group; Flea, Jordan, and Newman all play on my adult hockey team and are in relatively good shape (by national standards).

Our scores ranged from 111 for Riley to 265 for myself.

The overall winner of our transformation challenge will be awarded based on effort and improvement judged with 3 categories.
               A. Improvement on the 300 Challenge from the first test to final test.
     B.  Aggregate points, accumulated for all tests.
     C.  Quality of Transformation in Before and After Photos

Riley: 5 pulls, 30 push, 30:14 run on New Year's Day
Riley clearly has the edge in Category "A" he only needs to improve his 300 challenge score to 186 to lock-up the category because Newman, Jordan, Flea, and myself will all max the test 74 points or less.

I expect Riley to improve his score 10-15 points each week and finish with 15+ pull-ups, 50 push-ups, and run of 21:00 minutes or less for a total of 257 or more.  That will improve his fitness grade from an F to a solid B. He will look better, feel better, and actually be better at everything.

Flea: 11 pulls, 50 push, 22:55 run on New Year's Day
Category B is trickier. The best scorers from the New Year's Day 300 challenge have an early advantage, but this category will be decided by tenacity and giving max effort each and every Saturday.

Newman: 20 pulls, 50 push, 24:09 run on New Year's Day
Finally, the before and after photo category is totally up for grabs. In 10 weeks everyone in our challenge has time to burn fat, build muscle, and get incredibly lean. This category will be ultimately be decided by following the M6PL Nutrition-10 and working hard in the weight room. I expect to everyone to have a 6 or 8 pack in the after photos.

Jordan: 14 pulls, 50 push, 22:56 run on New Year's Day
Flea, Newman, Jordan, and I should all score 20+ pull-ups, 50+pushups and finish the run in 19:40 or less for 290+ points on the 300 challenge and "A" Fitness Grades by week 10. 

Two things are neccessary for fitness success. Number 1 is great programming. You can't get fit doing a program that doesn't work. We will all be training with my proven My Six Pack Life training program. Programming: Check.

The second thing is adherence. It doesn't matter how good your program is... if you don't follow it.
By banding together and creating a challenge we are holding each other accountable to our goals. Adherence: Check.

If you want to get into the best shape you can imagine, please join our 10 week challenge now. If you're in the LA area you can meet us at West LA college (check my instagram: /mysixpacklife for details) or go to http://www.mysixpacklife.com and you can get started on the program today from anywhere in the world.

Make it Happen.

Saturday, June 15, 2013

The Man of Steel Superman Workout

Checkout  the New Man of Steel Superman Workout
Checkout the #ManofSteel workout if you wanna be faster than a speeding bullet, more powerful than a locomotive, and able to leap tall building in a single bound. The workout:
Station 1: 30 Second Prone Hold/30 Second Superman
Station 2: 15 Second Power Line Wall Push/ 15 Second Power Line Pistons
Station 3: 3 x Box Jumps/3 x Depth Jumps
station 4: 3 x Clapping Pull-ups/3 x Clapping Push-ups (Press-ups)

I just saw the new Sueprman movie last light. I think Director Zach Snyder and writer/producer Christopher Nolan did a great job with the Superman reboot. Henry Cavill was a great choice to play Superman especially after starring as Theseus in immortals. The rest of the cast was great too, Amy Adams was super as Lois Lane, Michael Shannon from boardwalk empire was great as the super intense evil badguy from the planet Krypton, General Zod. Finally Russel Crowe was a great as Jor-El, Superman's real father. Previously this role was played by Marlon Brando in the Christopher Reeves era superman flicks. Finally Kevin Costner was great as Jonathan Kent.

IMDb says that, " Henry William Dalgliesh Cavill was born on the Bailiwick of Jersey, a British Crown Dependency in the Channel Islands, just off the coast of Normandy, France. He is the second youngest with four brothers. He was educated at St. Michael's Preparatory School in Saint Saviour, Jersey before attending Stowe School in Buckinghamshire, England

From Wiki, Wikipedia: "Henry William Dalgliesh Cavill (born 5 May 1983) is a British actor. He has appeared in the films The Count of Monte Cristo, Stardust and Immortals, and played the role of Charles Brandon, 1st Duke of Suffolk, on the Showtime series The Tudors, from 2007 until 2010. He plays the role of Superman/Clark Kent in the 2013 film Man of Steel.

Click http://www.MySixPackLife.com TRANSFORM your body and your life! Great Abs and the body of your dreams are just 69 Days away. Make it happen.

It's my six pack life and I want it to be your six pack life, so let's make it happen together.


My website: http://www.MySixPackLife.com/
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Monday, June 3, 2013

Intermittent Fasting: Results or Hype?

Lex used the My Six Pack Life Nutrition Program to achieve his goals.
 What is the right approach for you?
Intermittent fasting is a cleaver weight loss ideology that breaks your schedule into two windows, the fasting window and the feeding window. The idea is that even if you eat the same amount of calories, intermittent fasting can help you loose weight, just based on your feeding and fasting schedule.

Most intermittent fasts have one feeding window per day, although a more extreme fast may have a feeding window every other day.

Let's focus on intermittent fasts that have one feeding window per day, since this is the vast majority of people using and experimenting with this methodology.

Because we all have 24 hours in a day, the feeding window and the fasting window will add up to 24 hours.

Some examples:

A) 8/16, that is 8 hours of daily fasting and a 16 hour feeding window. This is technically intermittent fasting, however I do this every day and I wouldn't consider myself an intermittent faster. Each night I have a bed time snack, sleep for 7-8 hours and have breakfast (the name of the morning meal literally means to break your fast). I continue eating regular meals and snacks throughout the day and only fast while sleeping.

B) 12/12, This fast give you equal parts fasting and feeding. If you start your fast at 7pm, you cannot open your feeding window until 7am the following morning.  A lot of people try this fast without even knowing that they are performing an intermittent fast. They will pick a time in the evening and decide that they are not eating after that time, usually 6 or 7.

C) 19/5, this fast is 19 hours with a 5 hour feeding window. An example would be waking in the morning, completing a fasted workout and then begining your 5 hour feeding window with breakfast. Potentially a 19/5 day would look like this, wake up at 6 am, workout, shower and dress.  Have Breakfast at 8 am and consume all of your daily calories between 8 am and 1pm. This is real intermittent fasting and many intermittent fasters think that 19/5 is the sweet spot.

D) 23/1, This fast mean consuming all of your calories in 1 hour, usually after a morning workout.

Now let's review some of the example fasts. To control for calories, let's say that I'm on the My Six Pack Life Balance Nutrition Profile and I need 2400 calories per day to meet my macro nutrient goals.

 The 8/16 fast is just my regular pattern of feeding, I  choose to eat six meals that average 400 calories spaced evenly throughout my 16 hour feeding window to get my 2400 calories. For another fasting schedule to be worthwhile, I would need to prefer it to my current 8/16 pattern. The benefits of 8/16 are that I get frequent meals to fuel my activity, recovery, and muscle growth, and I never have to "go hungry." I already know the results, 8/16 is working, I'm shredded and I feel great. Why would I change it?

The 12/12 works, but not because of the ingenious pattern of feeding and fasting, but because people that want to lose weight actually end up eating few calories. If you start your fast in the early evening, it likely means that you are skipping late dinners, bed-time snacks and fourth meal T-Bell runs. Obviously, I could "lose weight" if I skipped my 400 calories bed time snack every night. But I like getting those calories in the evening to fuel my recovery over night. If I make sure to consume the same number of calories in the 12/12, I'm not sure that it offers any special benefits over the the 8/16. Which is better an 800 calorie dinner at 6pm and no more food until breakfast? Or, a 400 calorie dinner with a 400 calorie snack an hour before bedtime? They seem similar, but I think I would prefer to keep have a smaller dinner and keep my bedtime snack.

The 19/5 is tough, because you have to cram all 2400 calories into a 5 hour window. Typically you would have a big breakfast (1200 calories) at 8 am right after your morning workout and a big lunch (1200) calories right before your feeding window closes at 1pm. You could try to do three 800 calorie meals, but you probably aren't going to be hungry for lunch just 2 hours after an 800 calorie breakfast. Then after 1pm you are fasting the rest of the afternoon, into the evening and all through the night. When you wake the next day you train fasted, having not eaten since 1 pm the previous day, how do you think your energy is going to be? Then after your workout, it's time for breakfast, you just worked out and you haven't eaten since 1pm the day before, do you really think your body is going to want just 1200 calories, or do you think there is a chance you might crave more?

Finally, the 23/1, This is essentially one big meal per day.  I actually know a guy that does this, his name is Big Ray and he's a friend of the family. He wakes up every morning and goes to work driving a truck around town for 10 hours making deliveries. When he finally gets home he is starving, which leads him to binge on 2400+ calories.The he watches TV the rest of the night. He's about 400 pounds and he refuses to sit on plastic chairs at family BBQ's because he's afraid of the embarrassment that would be caused by crushing one of them.  I think Big Ray could really benefit from the 16/8, you think he might be better off if he ate breakfast and packed some healthy meals with him to eat in his truck between deliveries?

Now I do believe that 19/5 and 23/1 can work for people that are exceptionally dedicated and health conscious and committed to making their intermittent fast work for them. But shouldn't it be easier than that? Shouldn't you get to eat when you're awake? Do you think it's better for your body to be able to count on frequent nourishment instead of exteneded periods of fasting?

I don't want this video to discourage you from trying your own intermittent fast, but please take a few pieces of advice.

1. Don't start your fitness journey with intermittent fasting. Intermittent fasting is something you should try after you have at least 3-6 months of real training and proper nutrition under your belt. Make it happen now with what we know works and then try intermittent fasting later to see if you prefer it to what got you incredible results in the first place. If you need somewhere to start your journey crush the My Six Pack Life 6-Day Quick Start Program. It's free when you subscribe to my YouTube channel (click here to subscribe and here to get the program) and you can get started immediatly.

2. If you deceide to try intermittent fasting after you have at least 3-6 months of real training and proper nutrition under your belt, then I want you to commitet to it for at least a full week. I don't want you to quit the first time you get hungry during your fasting window. Try it for 7 days and see if it's workable for you life and schedule. 

3. Before you start telling other people about your success with intermittent fasting or any other pattern of eating or diet plan, make sure that it is a sustainable part of your life. It's very common to try something new and have a modicum of success, like losing 5-10 pounds on the scale (usually it's mostly water weight) in the first week. This success motivates you to keep going, but many diets and patterns of eating are simply not sustainable with the lifestyle we want to lead. What if your intermittent fasting is going great for the first two weeks, but your friends invite you to dinner this Satuday night? Do you tell them you can't make it? Do you go to the restuaurant and just drink water and watch everybody eat? Do you break your fast? Or.... do you decide to switch to the My Six Pack Life nutrition program becasue it's more workable and sustainable
for your lifestyle?


Saturday, May 11, 2013

The Truth About Six Pack Shortcuts

Just got this Email from Liam H.
Hi Chris my name is Liam. I know you're probably very busy but I wanted to send an email to understand your program a little better. I'm not fat nor am I super ripped when I flex I can see the top half of my abs but not the lower. I spend hours on youtube sometimes just watching videos on health and fitness. To be honest your the only person or channel that actually gives you the truth. You tell it straight forward like it is and no messing around. Sixpack shortcuts I thought was good until I ran into one of your videos....
Liam, this put a smile on face. Thanks.

Monday, March 4, 2013

My Six Pack Life Body Transformation

Dear Chris,

Firstly, I apologize for my bad English. English was absolute not my best at high school.
So when i make mistakes in this email, you know why and i hope that you will understand what i mean.

With a good friend of my, we started begin October your program. He found you on the internet. He was fully enthusiastic about it and i was really skeptical about it. "Another fitness guru will promise me the abs, that I have always want to have." I do for a lot of years strength training, maybe ten tears, but never had any abs. I was bigger, that was nice, but a beautiful athletic body, no that happened only other people.

After four weeks my friend wasn't so enthusiastic any more. He skip more and more our gym appointments. On the other hand, I was each week more enthusiastic about it. I had the feeling that my body was change and the cardio was really killing me. I never did much cardio before. I was motivated by the 300 challenge, to have a higher score.

Chris your program is awesome! I did a lot of fitness schedules before. I had taken a lot of whey products and pre and post workout products. It was a waste of money and time. Nothing can compare with the MySixPackLife Program. Your program is so unique. I think that comes, because you have all the good aspects of finesse in 1 program. Food, exercises, cardio, bonus program etc. The facebook page gave me the feeling that i was a member of the MySixPackLife family.

But the best part is: I HAVE ABS, finally, i have ABS. After 10 weeks i have abs!!

My friend will start again in January, i hope that he will succeed now! It is an awesome feeling when you see abs in the mirror!

Chris, thanks, thanks and thanks again for your fantastic program. I am curious to the next step.

With best regards,

Gijs N.
From The Netherlands