bjbj Mike Chang: When you're working out you want to make sure that you're doing heavy
compound movements. When I mean heavy that doesn t mean you want to max out or go to
one rep max or something like that. You want to go and keep your rep range anywhere from
six to about ten reps. Now here is the key though. If you're a beginner and you just
starting off you want to keep your rep range a little high, because you want to make sure
that you're safe and you want to make sure that your form is really good before you go
ahead and get your rep all way down to about six. But if you have been working out for
a little while and you know most of the exercises try to keep it anywhere from six to about
eight reps. At the most about ten reps. Keep it heavy. Here is the reason why. Because
when you're working out you want to go ahead and stimulate your muscles. If you go too
light, you're only going to be building endurance and that s what most guys do a lot of times.
You see them, they will go ahead and burn out, do like 50 reps of curls thinking their
arms are getting more leaner and cutter, but they don t understand though. It doesn t work
like that. Lightweight doesn t get you ripped and heavy weight doesn t get you big. Heavy
weight will get you big and get you ripped. So lightweight is good for endurance. If you're
doing some type of sports, something like that, do lightweight, because it's going to
help you with your muscle endurance, but if you're trying to get lean or ripped, don t
worry about the light weight, go heavy, go compound, and also you want to go ahead and
work and stimulate about six to eight months a group at one time and you will do that very
easily when you're doing compound movements. You may work on let's say chest and shoulder
today, but as you're doing it today you're going to realize you're using your core, you're
using your triceps and when you're doing your shoulders, you're standing up doing military
press, and using your legs, you have to keep your upper back tense. So there are so many
other muscle groups working even though you maybe working on literally two muscle groups
that day. So that s the difference with doing compound movements versus doing isolation
versus you stick your body into a machine and pretty much everything is relaxed besides
that one muscle group that s been worked. It's a very, very big difference. You burn
a lot more calories with heavy compound movements and it drives your metabolism super high.
Dan: That s why I say one of the biggest differences I have seen between guys who get results and
guys who don t. I know a lot of guys who go to the gym and probably 80% of the workout
is isolation and they never see any results and they have to work so hard. They will do
three different exercises for in certain areas where we just do like and it hits everything.
So this is one which is very important which a lot of guys struggle with. If you want to
get abs then, yes, exercise is very important, but you also need to have your eating and
your nutrition handled too. Now this doesn t mean that you have deprive yourself or go
on a diet or be deprived yourself of anything. The key here is going to be just making it
simple. There is so much misinformation out there about dieting and what you should eat
and basically this is a lot gurus and experts overcomplicating things just to make you buy
more stuff. Very simple when you get down to it. You need lean meats, you need vegetables,
you need fruits, and you do need some carbohydrates depending on your goals, but hopefully natural
source of carbohydrates. Things to avoid, refined carbohydrates, sugars, and refined
fats. Our system is good because it makes healthy eating very simple. Basically, what
we do is we cook a lot of food in advance for the week and then we have a lot of prepared
meals that we can just stick in the microwave and within three minutes we have healthy meal.
So I would say for a healthy eating that s going to be the key. Find the system that
makes it simple where you don t have to be constantly be thinking about it and where
you can eat healthy without having it have to be like a chore or inconvenient. Mike Chang:
Okay. Here is why I want to be a little more specific. This is an example of what I eat
a lot of times and Dan pretty much eats about the same thing. For our meats for examples
we like to eat lean chicken breasts, sometimes tilapia, egg whites, things like that, very
lean protein source. For vegetables, anything is okay, but for us we like to eat broccoli,
green beans. Not to say that it's like the best, but those are just two vegetable sources
that we like to eat. They're simple to cook. For carbohydrates, sometimes we beans, sometimes
we go with brown rice, sometimes sweet potatoes, but usually beans and brown rice is about
the staple of our carbohydrates. That s just a very simple example of what we eat and what
is really healthy and simple to prepare and just like Dan said we created a whole system
to make it so easy to where you don t have to slave yourself and spend all this time
in the kitchen, not only hours and hours of cooking, but all the time you had to wash
dishes and all that stuff. We hate doing that so we create it where you barely have to go
ahead and cook and you have cook all prepped to ready to go. So there is not going to be
any chance of you starving and having to run to Burger King or something like that. Dan:
Exactly! That s the reason why I eat pretty clean, because I am too lazy to do anything,
because I can just go in there, grab a meal, put it in the microwave, but to go to Burger
King, it would take like ten minutes, I had to wait in line and it's just too much work.
Mike Chang: Yeah. The last thing you want to do is you want to go ahead and get the
right advice. It's good you watch some videos right now so you're picking up some really
good stuff, but make sure that when you're getting advice from somebody, make sure you're
getting it from somebody who knows what they're talking about. Here is a pretty easy way to
tell. A, take a look at them. See what they look like. A lot of times, and this kills
me every time. You have somebody who is out of shape and they're overweight or something
guiding and coaching somebody else who is out of shape and maybe a little bit overweight
and you ve got the blind leading the blind. At the time it's like, oh man, they're going
to waste a lot of time, because nobody knows what's going on. Both got misinformation.
Make sure you get it from A, from somebody who is in shape, who has had it before and
hopefully, if you can, from somebody who has helped other guys, not just done themselves.
It's a very big difference. Sometimes when people when they get in shape themselves.
They understand their bodies and there maybe a little bit things that they're doing, but
when it comes to showing somebody else they have go ahead and take themselves out of what
they're doing and incorporating and trying to structure around somebody else s life,
around somebody else s workout, around somebody else s body type. So very important. That
will be ideal. When you're getting advice, when you're learning how to do stuff right,
make sure you get it from somebody who knows what they're talking about. Dan: Yeah, I agree.
And I think that s the things really maybe we want to learn from you, because I saw that
you were getting the results and I saw you training people firsthand and I saw not only
did you get the results, but you could actually really calibrate the workouts so everybody
was doing to their individuals, not just getting the same exact thing. So that s what we are
trying to do at Six Pack Shortcuts too, really make it for your individual goals. So make
it so that you can customize the program so that you get what you want out of it for your
body. Mike Chang: Definitely, come by the website, check it out, its sixpackshortcuts.com
and check out the videos. We have a lot of great stuff. One thing good about that is
we have the coaching program that actually coaches you and tells you exactly how to do
it, customize everything to fit your needs and to fit your body. Dan: Basically the reason
why this program was created is that I've learned from Mike, his training got me some
really great results myself and I thought that this is something which everybody has
to have access to. So if you want to learn from Mike, if you want to learn how to get
a ripped body and six pack abs, and getting the shape you always wanted to be in, check
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Tips Normal.dotm Mike Naydeck Microsoft Macintosh Word TransCloud 3 Abs Diet & Workout Tips
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