OkiSuji

YOu can find the muscle ych over here : www.furaffinity.net/view/26629…

You can pm me here if you want one though ill probably be late replying. 

Thanks for the birthday wishes i guess, the very few i got.

Now im going on a holiday for a month so seya people i dunno.

Not posting anything till i get back if i decide to come back here.

Yeah here it is discord.gg/QzyQUGd

You can also add me i guess from there if you want or just ask me

Oh shit another year

I should totally be given presents lol so ease the pain of a quarter of a century in age :'D

A small series i wanna start as im a health nut and wanna give some of my knowledge of training out there to people that might wanna get in shape without having to pay some trainer to tell you what to do.

Thought i would give some insight on how to get the maximum amount of gains to see your six pack. Stuff and things ive learnt that have helped me to get mine and things i noticed a lot helping with it that i dont feel enough people say. Especially youtubers that say they help.

To clarify it is easy in theory to get one. There is no real science to it that some people might think of. It just takes 3 things : 1. Time, 2. Dedication and 3. Mental tact. Putting them together can mean seeing your pack in a few weeks to a few months, it depends on how hard you work and how much fat you have to begin with.

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Lets start with the basics... Fat burning,

you're only gonna see your six pack if you dont have much fat on your body, now a question asked a lot is can you burn belly fat specifically. The answer is no... you loose fat from all over your body and it just breaks down from all over the place. The last place you will probably loose is on your belly, especially if you're a guy. Sorry lads, men store a lot of fat in their gut, its just how we are, woman store fat in their hips and ass more than their tummies. Thats why you can see some sexy ladies with big butts, wide ass hips but with barely any fat on their tummy. Its just the genetic make up of our bodies. So first thing first is you wanna loose some of that fat ;

What i would personally suggest is HIIT, High Intensity Interval Training, this is a typical work out that makes you work at 90% your maximum output for typically between 30 seconds and 1 minute. once you have done that you would have a rest for between 30 seconds to 1 minute. An easy workout to follow is this :

30 seconds of high knees sprints for 10 steps then 2 push ups (repeat till 30 seconds is up )
30 seconds rest - Repeat 5 times, so 5 minutes.

Then 30 seconds of Jumping Lunges 6 times then 2 burpess ( repeat till 30 seconds is up )
30 seconds rest - Repeat 5 times, so 5 minutes.

Then 30 seconds of mountain climbers 6 times then 4 leg jacks  ( repeat till 30 seconds is up )
30 seconds rest - Repeat 5 times, so 5 minutes.

Lastly, 30 seconds of 4 dips on the floor, then 4 toe touches ( repeat till 30 seconds is up )
30 seconds rest - Repeat 5 times, so 5 minutes.

So that in itself is a 20 minute pretty rough hiit session if you work yourself hard.

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Next You gotta eat clean.

If your main focus it so loose weigh to get that six pack you aint gonna get it by eating junk food, you seriously have to get in the game and make your abs your goal. Eating a lot of meat, fruit and veggies is basically what you have to do to achieve this goal. No horrid fat, no unnatural sugars and no hefty unhealthy carbs.

Also you will have to realize the difference between hunger and cravings. If you are hungry go eat something healthy like an apple or a banana, if your like..."Naa i dont wanna eat fruit i wanna eat chocolate..." Then fucking wise up bitch and suck it up" Thats cravings. If you are like this just imagine me next to you and telling you how disappointed i am if you go and eat unhealthy stuff, you are nothing but mentally weak and pathetic and you will never get your abs. Just go eat healthy trust me you will feel better afterwards. You will eat that unhealthy food and feel double as bad afterwards.

If you wanna loose fat even faster its a good idea to cut your calories in the day by 500, if you are unsure of how many calories you eat just type in google typically the foods you eat within the day and add them together. You are probably eating around 2000-2500 calories a day, so cut it by 500 if you wanna see more looses through out the week especially if you train as well.

Don't go under that though because you will slow your metabolism down and will make your body think its starving itself which will basically mean you wont see the goals you want to, because your body will be holding onto the fat it has and will do something a lot worse, break down your muscles which you really dont want.

So eat clean, i would suggest high protein to aid fat loss as well as high fibre in your diet as well.

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Next DRINK LOTS'A WATER!!!! Water is the best thing to aid burning fat, and it doesn't cost any calories. Typically try to have 2 litres a day.

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If you have started to lose weight on your belly and places, train your abs and understand if you do your belly will stick out more.

If you wanna build your abs please understand if you are training them, like any muscle it gets bigger so if you still have a lump of fat on top your belly and you notice it gets bigger, even with dieting and ab training, its because your abs are most likely getting bigger, so dont be put off by this visual. That fat will go so dont worry!

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To get maximum results from ab training, train them with weights...

its like any other muscle it needs to be tested and made stronger, you will get used to doing normal sit ups after a while and if you are getting slowly lighter it just gets easier, so train them with plates. Again like any other muscle group you need to add weights to em to make em bigger and stronger!

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I will go in depth on some ab workouts to help you get a good enough pump out of them to make em grow i think if the feedback on this is good.

If you have any questions feel free to ask me in the comments below and i will answer as quick as i can,

Thank you!!!!