Everything worth doing is worth doing badly. My writing suck! Big time! There is no question about it. But my fitness is fantastic! Again there is no question about it. It just is! I’m a Superman fitness wise but pathetic writer. Big time!!

Writing short article is like doing a short workout. They both matter and make difference. A busy parent or time strapped office worker should do 10 min. workouts. They make huge difference in their fitness lever over time. I do it. My body is proof of it.

Same with writing. If I want to make huge difference in my quality of writing, I need to embrace the quick shitty writing session I’m doing now. And do more of them! That’s how my writing becomes better.

I have few friends. They’re busy parents and they are getting disgustingly fat and they are really really getting old. Not because they are old. But because they gave up on themselves. Like I gave up on myself being a better writer. Same thing.

You can tell. So when they ask me for advice about their fitness, I tell them to buy pull up bar on Amazon today. Than mount it into a doorframe and start doing the pull ups while you’re changing diapers, cooking dinner or yelling at kids to not throw the toy trains into the bathroom. That’s what I did yesterday and subsequently spending the rest of the day playing with my favorite toy – plunger!

But their response is always the same. I can’t even do one pull up Milan! I want to shout back at them and tell them to read my yesterday’s article. Yes! It’s pure garbage. But I did it. And they should too!

I said in that article what I wanted to say. It was disorganized and full of spelling mistakes. It is a mess of an article. But the next one will be a little tiny bit better.

Same with my fat busy father friend. If he took my advice and bought that pull up bar on Amazon. And he took a time to install it. And he did his ugly set of pull ups while cooking dinner and than another one and another one mixed with some squats and push ups.

He would be little bit better and fitter next day. That’s all he has to realize. Life is messy. Get it done, or be fat forever. God will love you still anyway. But your wife might not. She wants a fit guy. Who can blame her!

Anyway, this is still very disorganized message in here. In order to be good at something, to be supper fit and healthy, you have to do it daily. And if you’re busy, you still have to do it daily, badly until you get better. So go get yourself that pull up bar today and start doing those ugly shallow pull ups. And I? Write everyday to get better buddy. Its still pile of garbage. But it is tiny bit better than yesterday.

I was outside with kids yesterday as I am almost every day. My son Andre is a Tennis player. My daughter Eva plays a little too. Beside tennis, they play other sports too. But I think them being 9 and 6 they just want to be playing with bugs and dirt period!

So their dad me, saw how talented and hard working they are and started pushing them.

And pushing them harder. To the point that he’s taking all the fun out of it. But they just want to have fun. They’re 9 and 6!!!

They don’t want to be champions just yet!

What are you doing coach! Are you being the hard ass dad? Yes exactly that’s what I’m now. And it has to change! I’m not helping them getting better. I might be damaging them with this boot camp like lifestyle. It’s time to cool down dad!

Life is a marathon and the goals you’re trying to achieve are very long term goals. Like fitness, leanness, starting business, making million bucks, getting your own six pack abs, becoming Wimbledon champion. They take time. Lots of time! Days, weeks, years!

And if you think you are going to make huge progress in one day pushing yourself to the limits, you’re wrong. Sustainable progress is made in years of daily not too much, not too little effort. That should be your target!

So after my son already played 1 hour intensively against the wall, I called him to play with me for 30 min on the court. We started playing. He was playing fine. But he wasn’t putting much effort into his shots.

That turned me into a devil with old tennis racket! I don’t like no effort!!

I I started yelling at him to put maximum efforts into his shoots. “Son you can get a lot from it if you give me your 100% power effort shots”. The shots didn’t improve. It got worst and I started yelling more.

He wasn’t into it on that court that day with me. He is 9 years old! What do I expect? Exactly! But tell it to a controlling freak – ME! on that court and you might be giving me 100 push ups too!

But he did ok. I was expecting him to give me his best and I wasn’t getting it.

Does that mean he will never be good? Not at all! It’s just one day. Even if it was the whole month. It doesn’t matter! Life is a marathon. And writing this, I’m making a promise that I won’t be such a hard ass dad on the court anymore. It’s not worth taking the fun out of it.

Make my example with my son on a tennis court be good example for you too my fellow six pack abs fitness level seeker. Don’t do too much in one day to the point you take fun out of it. And subsequently you get tired of it and you quit. Because that’s exactly what’s going to happen. Put some effort into it, try to keep it fun and don’t overdo it. You are more likely to stick with it for long time. And that’s where the success really is found. Sticking with it for long time! Life is a marathon! Enough said.

And that mindset change is to look at any physical activity differently.

Not only scheduled exercise in a gym should feel right. Like it usually does and nothing else counts. Far away from that!

I always have people telling me, that they are busy and they have only few minutes here and there available to exercise. And they feel like that is insufficient to get in good shape.

There is a false understanding out there, that you need at least 45 minutes of scheduled physical activity for it to make a difference.

Don’t buy into it!

It’s wrong!

Wrong, wrong, wrong!

Your new perfect six pack abs shape mindset:

Any physical work counts! Walking, sprinting, digging, gardening, moving, shoveling, building and many many others.

Don’t look down on physical activities as waist of time!

Change your mindset to:

Any physical activity in any duration is opportunity to get healthier, stronger, leaner!

I clean bathrooms 2 times a week in a health club where I train people. It’s part of my job. And instead of looking at it as a mindless activity and waste of my time, I put my headphones on and clean the bathrooms intensively and with excitement while GNR is playing in my ears.

It’s an opportunity to move for me.

It’s an opportunity for me to get stronger, leaner and healthier.

And it is an opportunity for you too!

Your tools for your mini workouts:

If you have 1 minute available anytime today and your tools are in place and you’re willing to use that time wisely the way I suggest, you can get seriously fit in no time. And stay that way forever.

Why?

No extra time for BS traveling to the gym and preparation is required. You just do it! Even if you’re dressed in suit and shirt.

If you have 1 minute or 30 seconds do:

Set of pull ups.

Set of push ups.

Set of squat jumps.

Set of rope jumping.

Set of floor crunches.

Set of dumbbell shoulder presses.

Set of biceps curl.

30 minutes later if you have another 30 seconds available, do another set.

If you use your available little time in between your day activities like this, by the end of the day you’ll have a great workout completed.

You’ll save time and on top of it all, you will work out more effectively.

It’s been showing in my personal leanness, strength and overall health and well being, that workout spread throughout the day done in little sets is more effective that workout done in one long period of time. Go do the same!

That is your new mindset my fellow six pack abs, better strength and health achiever. Change your mind how to exercise and change your life and overall fitness with it. Go! Make it happen!

What kind of chain are you talking about Milan? I want to brake the chain. I don’t want to be chained. I want to be free!!! And I want to have six pack abs!

It is a different kind of chain I’m writing about here. Not the kind that straps you. The kind that takes you places.

Yes, you can have six pack abs if you don’t brake a chain.

Let me explain:

I stretch now every day for at least 10 minutes. That’s my new chain I’m adding.

I also play drums for at least 10 minuets per day with my son. Another 10 minutes I play guitar daily. New chain. New chain.

These are my new chains I developed. The reason I call them chains is because chain is continuous.

Now all these new activities are chains. And they should never get broken. Day in day out you keep up with the chain. And you never brake it. You stay consistent. It’s unbreakable chain.

And it works!

Consistently applying the right action to your determined goal is the key to success in every goal achievement. No exception.

Consistent action!

Six pack abs chains that will 100% certainly create your six pack abs:

Chain#1 – 0 additional sugar and flour in your diet daily

Chain#2 – daily strength training.

Monday – 5X max. pull ups

Tuesday – 5X37 squat jumps

Wednesday – 3X15 hamstring curl + 3X7 each leg pistol squats (careful with this one, build up to it first)

Thursday – 3X15 dumbbell shoulder press + 5X11 pectorals fly

Friday – 5Xmax pull ups

Saturday – 3X15 leg press + 3X15 hamstring curl

Sunday – 5Xmax bar dips + 3X15 biceps curl + 111 Reps various kind of abs

That’s my chain. And it never gets broken. Ever! What is yours?

You might say:

Milan, where is your day off?

I don’t have day off. And you shouldn’t have day off either. Life will throw the day off on you. So in the meantime just don’t brake the chain!

What if you get sick or you’re on the road and not able to follow up with your chain?

That is the only time you can brake the chain. And get back into it ASAP. That’s ok. That is life throwing day off on you. That is life braking your chain. It happens to everyone. So no day offs in your schedule, only the chain building.

Now before I switch the topic of this article to – Never have day off, and I can write about it forever, let’s get back to not braking the chain.

Simplicity and perfect six pack abs fitness.

The whole point of not braking the chain principle is the simplicity of it. You do it every day. Day in and day out. You don’t think much about what you do, you do something. It has to be that simple. Simple things however difficult they are, are achieved. Easy things how ever complex are not achieved. It’s true!

Write your daily workout and chains down first.

Your chains need to be written down. Take a large paper, name it: Don’t brake the chain. And write all your daily chains down. All of them!

I used to function without writing things down and without reminders written down just fine before. It was a mess to say the true. Now I follow simple principle – If it’s not written down in some place I’ll see it, it doesn’t exist and it won’t get done. Write your chains down and don’t question it.

What makes you stick with it? The answer is simple – very easy task.

You’ll be doing yourself a big big disfavor if you start setting for yourself challenging daily chains. Like for example – playing drums for and hour, working out right away the Milan way, or quitting all the tasty bad stuff in your diet. You’ll fail this way. Guaranteed!

Instead start very very slowly and be easy on yourself. 10 min strength training daily, 5 minutes of drumming, no more soda and sweet drinks. But keep the donut for now and maybe a cookie. That’s the way to start and stick with it. Go very light on your chains in the beginning!

It will become a habit.

After a while, the easy things will start becoming automatic. And automatic translates to having the ability to get shit done. And your confidence rises.

And what is more important than your confidence in your abilities getting higher? You’ll start feeling good about yourself.

Why?

You automatically start respecting yourself more and your confidence will raise because you get shit done the way you promised it to yourself. That is very very very powerful thing and often underestimated. Keeping your promises and sticking with your actions and goals is that powerful.

It goes like this: You get things done. The things are done and accomplished just like you said they will. You’ll realize you’re the kind of person who gets things done. And that makes more things done in the future.

Beautiful circle that is! And I have to get you spinning in one like that fast.

That is exactly why your chains should be easy like 10 min. of exercise, 10 min. of playing guitar and no soda today. Yes that easy! Easy for you feel like a Superman.

Don’t brake the chain achieve six pack abs and anything you want!

Your perfect six pack abs fitness and health comes from consistently doing what needs to be done daily without failure in order to achieve this great goal of perfect six pack abs fitness level. You can do it!

It’s the chain of daily actions that you should never brake. Write them down on paper and keep building that chain day in and day out. Add more chains. Increase the difficulty of a chain after some time. No rush with that. Test it and keep building it. You’ll be proud six pack abs owner soon if you do!

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Year to six pack abs – week 23 – step 23

Six pack abs loves pull ups

 Yes that’s correct. I eat the same six pack abs breakfast every day. Everyday! There is a little variety but the core is the same.
 
 My six pack abs same every day breakfast:
 
 Can of sardines in olive oil – I use this brand:
 
 Wild Planet Wild Sardines in Extra Virgin Olive Oil, Lightly Smoked, 4.375 Ounce Tin (Pack of 12)
 
 But any other is fine too.
 
 With my sardines I always have:
 
 Piece of raw vegetable – usually bell pepper or cucumber with salt.
 
 3 pieces of fresh fruit – it’s mostly and apple or 2 and a different kind of fruit.
 
 The reason I have apple daily is because, I like it with combination of peanut butter.
 
 2 spoons of unsalted pure peanut butter. Crunchy peanut butter is fine. Make sure you get the right one that has on the ingredients list only one item – roasted peanuts. I go for unsalted one. You can go for salted one if you like.
 
 Today, just 30 min ago I popped my can of sardines and ate them.
 
 I washed the whole cucumber. I don’t peal my cucumber. Keep it with skin, it’s the most nutritious part. I cut it in 4 pieces put some salt on it and I shoveled it down my throat. Well not really. I really enjoyed it and ate it slowly.
 
 Next I had my 2 apples with two spoons of peanut butter. And I finished the whole breakfast with one grapefruit.
 
 There you have it. My daily 365 six pack abs breakfast. Give it a try! You six pack abs will love it!

You tell them: “I hate you! You look great and you don’t have to do much. You still enjoy your frozen microwaved pizza, coke and sour candy. You don’t lift weights at all and you sit on your ass all day at work.”

“I hate you Darrel! You’re natural. You just are and stay fit forever!”

And Darrel giggles and feels kind of great about it. Why wouldn’t he? He is generally very lazy and hates any kind of extra exercise and physical movement. And he’s not willing to give up on his goodies. And he’s also not willing to give up on his comfort zone. And now he also believes that he’s naturally fit and healthy good looking guy. So why change?

Skinny fat danger

The biggest danger of skinny fat is the fact that people that have weight that screams you’re skinny, you’re fine, you don’t have to move much and you can eat whatever you want, do just that. They do nothing!

They think, that they won the gene lottery and are just fine without any effort.

But what happens is exactly the opposite. Not only skinny fat people suffer by the diseases like pre-diabetes, high blood pressure and other dangerous cardiovascular disease promoting conditions, they are also very fragile and easily prone to injury.

So in general, skinny fat people are worst off health wise than fat people.

Fragility comes with skinny fat

I mentioned this one briefly above. Skinny fat people are fragile like a wine glass.

Why?

Because they are inactive, weak and light. Compare it to overweight person. Now overweight person physically active is a healthy person.

My father always comes to my mind when I think of fat fit people. He’s about 50 pounds overweight. He’s massive. But he’s incredibly strong. He can do 15 pull ups, 50 push ups in several sets and he can walk for hours without getting tired.

Yes he’s fat and it’s not pleasing to an eye to look at him. But his recent blood test and blood pressure test showed some incredible healthy 17 year old boy like results.

My father had recently an accident. He fell from the bike at high speed. He was bruised up, but he didn’t brake anything and he was back working in his farm the next day.

If skinny fat guy has an accident like that, he is at best out from any physical activity for months if he even survives the massive tumble. And all that with long term consequences.

Now let’s take overweight inactive person.

I still believe he’s better off health wise than skinny fat person. Yes they are both inactive and sick, but the fat person at least carries all that weight around when he moves. That makes his bones and muscles stronger. While skinny fat guy structural system stays under no pressure at all and stays very fragile.

Skinny fat never achieves six pack abs

Healthy strong energy hungry, metabolism promoting muscle creates six pack abs body. And skinny fat people have very weak, lazy, energy satisfied muscles. Overweight inactive people have much more muscle and much more hungry muscle than skinny fat.

Anyway, if you ever want to be a proud owner of six pack abs athletic, strong, youthful, super lean body, do not ever be skinny fat person.

Skinny fat are very unattractive

That’s just my opinion here. What’s yours?

I believe skinny fat is the most unattractive combination off all. You can also call skinny fat – lazy weak and sick. I’m not trying to be judgmental or offend anybody, but please be rather fat active person with passion for good food than skinny fat on strict diet.

Longevity and skinny fat

Now, this is the biggest danger of being skinny fat. Skinny fat people don’t last long. But who cares about lasting long? Everybody cares about sex appeal and great looks! But since skinny fat people don’t have either, you might as well remind them the serious health issues that comes with being skinny fat.

Muscle is a source of great life and health. It’s not the heart, lungs, liver and kidneys that keep you healthy. It all starts with muscle!

Everything we put in our mouths is pretty much killing us. It’s the energy we need to live and survive. But all that process is slowly everyday killing us. Energy exchange and oxidation is a slow killer.

And when this process is not working efficiently, we start getting old fast. And what is responsible for keeping that process working efficiently? It’s healthy lean active and attractive muscle mass. It’s true when they say that, if you stop moving you start dying. True, true! Take it seriously.

It’s way better to be fit fat than skinny fat

So if you don’t buy into this six pack abs lean super fitness, I understand!

But please don’t become a skinny fat person. Rather become fit fat person. You’ll be much healthier, much stronger and, less fragile, more attractive and you’ll enjoy life way more too. Yes you’ll still eat crap and overeat at nighttimes. And that’s ok if being a superhuman with six pack abs is not really a goal for you. It’s all good.

Your next step further down the road will be turning from fat fit to six pack abs super fit.

And it’s comming!

You’ll reach the point where you’ll want to improve your fitness and health. It’s the common thing between people who rock in this world. They are never really completely satisfied with the state they are now. I hope you’re one like that. And you can discover the incredible fitness, health and energy six pack abs super fitness offers.

Burly Viking – be one

A perfect example of the opposite of skinny fat is the burly Viking. Or my father. Very large muscle bound, also fat, not lean person who is very strong too. And very healthy!

It’s not that bad health vise to be like burly Viking. Unless of course, you’re ok with people thinking about you that you’re lazy fat couch potato. My father looks like one. But he’s not one at all.

It’s much better to be perceived as a lazy fat couch potato that is healthy, skinny fit disciplined person who’s completely sick. Because of course he’s skinny fat. Does that make sense? Probably not. Let’s move on.

Considering that vanity matters a lot in our world, you might choose the other unhealthy choice. But beware! Your health is at stake! Go six pack abs route instead if you care about vanity too much. And I thing everyone does.

Miracle of exercise

If you pack the health benefits of exercise into one pill, it would be the most health valuable pill and best seller in the world. Unfortunately no one can do that.

But, you can have those benefit. You can have the pill and swallow it in a form of vigorous exercise. Even if you’re overweight and looking fat.

And majority of fat people do exercise. They want to look better. They know people see that they are overweight. It bothers them. It shatters their confidence. So they do something for it. They exercise! They move! They are trying!

Yes they eat crap and a lot if it. But they do the most important – they move! In their mind, moving is the key to good looks. And they’re partially right. They still have to connect the other half to it – diet. But they’re not succeeding just yet. I believe they will eventually. For now they are just healthy and strong. And fat. And that’s good enough.

But what is skinny fat person to do? Nothing. He thinks he looks good. So why bother! He keeps eating crap and he doesn’t move and exercise. He is missing on the most important – health promoting and most valuable pill of exercise.

Dangers of muscle mass loss

I’m almost 41 years old. I’m 6’3″ tall and 185 lb heavy. I have very low fat % and my six pack abs are clearly visible. No bragging! I can not pack naturally more muscle on my body.

I can’t!

But I want!

But I can’t!

It’s impossible for me at this age. From now on I’ll be slowly loosing that muscle mass. Yes, I plan to be losing it very slowly, because I’ll strength train consistently and intensively forever. But I’ll still lose some every year. You’ll too. Everybody will.

You can gain heathy lean health promoting muscle mass only by lifting heavy things. We call it strength training or resistant training. There is no any other way to do it. None.

If you don’t do any strength training in your life, you’re loosing your precious muscle. This is kind of acceptable from health perspective when you’re young.

But when you get older, it becomes unacceptable. Healthy muscle mass is very important to longevity. If you don’t actively build and preserve it, you’ll lose it.

And you won’t last very long.

Remember that and don’t let it happen!

The biggest danger of being skinny fat is that skinny fat thinks she is skinny. And that’s already more than acceptable. So she doesn’t lift weights. She’s not building new muscle. And that’s scary dangerous!

Skinny fat is a disease!

Now you know it. Don’t be jealous about people who look skinny, but they don’t do anything for it. If anything, these people should not be told that they are natural. Because they are simply walking skinny sick. These people are heading into older age with very bleak future. They are fragile.

Most of them have diseases like high blood pressure. They don’t have much energy in their days. They lack muscle mass – the most important factor to longevity and overall health. And last but not least, they will never have six pack abs attractive body. Which is very sad. So don’t be jealous of skinny fat. Maybe next time ask your skinny fat friend how he’s feeling. I guarantee you, she won’t say fantastic. Help them by not telling them how natural they are. Because they are not. They are sick actually. Can you tell them that? Probably not.

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Year to six pack abs – week 11 – step 11

Be thankful for it!

And be very happy about it!

And you’ll be a happy human right now!

Guaranteed!

If you like your life the way it is now, you’re happy now!

Are you? I hope so!

Am I? Yes I’m.

I’m far away from being a rich guy. I don’t own a home or expensive cars. I don’t go to fancy restaurants and vacations. But I don’t even want these stuff. For me it’s like a backpack with extra weight on my shoulders and extra taxes on top of it. Fuck that!!!

Plus I want to go and live with my family in Portugal on a coast for a year or 2. Best surfing in a world and grandmas and grandpas are only 1.5 hour flight away instead of 14.

Everything is fantastic in my life. I’m not going into the details about what I’m happy for and what I’m thankful for. Because I’m happy about and thankful about everything in my life. Being a renter included.

I love my apartment! You can keep the rotten rat infested house and the maintenance and taxes that come with it. Have fun doing the work yourself and managing contractors. I’ll be surfing in meantime.

Now being a fitness, leanness, health and high energy freak, I’m never really completely satisfied and happy with my overall health, fitness and energy levells. I want more of those. More! More! Give me more! How can I get more of those! Where! I want those abs more ripped!

How can I steal more of it?

If you know where and you need a partner in crime, let me know. I’m ready to join your team of robbers.

I’m fully in. And I’ll risk everything to get more if it.

I guess the message I’m trying to share with this article is:

Be happy and thankful with what you have right now. Like or better love your life the way it is now! And you’ll be very happy person now!

But never ever be satisfied with your fitness, health and ability to outperform physically everyone.

Why? Because if you don’t have those great traits in abundant levels, all parts of your life suffer.

If you have a lot of these, guard it with your life! And try to get more! More! More! More of six pack abs fitness, health and energy levels. I’m here to help you do that.

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