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.