3개월에 복근 만들기 ABS IN 3 MONTHS [Bilingual Talk]

Hey everyone, it's Josh here and today I'm gonna talk about how I got the six pack abs in three months. I'm Josh, I'm Japanese American and I teach English conversation skills on my YouTube channel. So usually I teach English conversation skills, but today I want to tell you my in English. As you listen to my story, you can learn and pick up some words and phrases. And so hopefully this will serve as your English listening practice. So I'm going to tell you a little bit about my personal story so that you get a glimpse of my life. Get a glimpse of my life. A glimpse means quick look. A quick look. A glimpse. Okay, let's start from the beginning. My body fat percentage was at about 25%. Okay, here's my secret. Acai berries. No, just kidding. Not acai berries. There's no such thing as a magic bullet. Magic bullet. An easy solution. There is no such thing as a magic bullet or an easy solution in my opinion. I believe there are three things that help me achieve my goal, which are exercise, food and focus. Okay, so let's talk about exercise. So there are two kinds of exercises that I did regularly. One, weight training and two, high intensity interval training. I will explain what they are in a minute. High intensity interval training. So weightlifting weights, building muscles is a great way to lose your calories and burn some fat. It's much more effective than jogging or walking. So when you go to the gym, you don't just find the heaviest weight you can find and start lifting them. The most important things are your posture and your movement. Okay. Because you really want to know. You really want to target and stimulate the right muscle group. So when I began weightlifting, I was a complete beginner. A complete beginner. So I asked Mr. Anderson, aka Wolverine, to help me learn how to lift weights properly. Mr. Anderson, aka as known as Wolverine Hante Weightlifting. In the beginning, it was really hard for me to do a squat. You know, I couldn't keep the balance. I also didn't know how to do the pull ups properly. But once my coach taught me how to do them properly, I started doing the pull ups and I started to feel the muscle. This part of your muscle is called lats. And I started feeling them. Oh, wow. I never knew I had muscles there. The second type of exercise is high intensity interval training. So this is an exercise where you would go all at it for a short period of time, followed by a rest period. And you repeat this cycle many, many times. You go all at it. Go all at it. Go all at it. So there Are many ways to do this. You could do that. Well, I did it on a stationary bike and Chanenku exercise bike rather than just walking on a treadmill. This is much more effective. If you want to get a good physique, I think you really need to build toned muscles, I think. And it goes for both men and women. It goes for both men and women. It goes for. It applies to. It applies to both men and women. It goes for both men and women. Okay, number two. So number two factor number two is food. Okay, food. There are three macronutrients in food. Carbohydrates, fat, and protein. I avoided eating rice, noodles, bread, and I also avoided eating anything that's too spicy, salty, or sweet. And I didn't put any sauce on my salad or meat, so I avoided all that. Every morning I had eggs, and for the rest of the day, I had chicken breasts and salad and some meat. And you eat the same thing again and again every single day. But I had one cheat hour every week to cheat. So I had a cheat hour. Ice cream, brownie. I eat everything, anything I want. So I was allowed to have one cheat hour every single week. Okay, number three, let's talk about your focus, your mental power. Like most people, you know, I get bored easily. I give up very quickly. And I think one of the reasons why that happens to a lot of people, and myself included, is because you lose focus. Right? You lose focus. You know, it's really difficult to do homework for two hours, right? So how do you stay focused for three months? Right. There are two ways to really keep your focus. One is to hack your motivation. You know, we are motivated by. I think people are motivated by two things. We are motivated to move away from pain, or we were motivated to seek pleasure. In my case, I am more motivated to move away from pain. So I made a bet with a friend. I made a bet with a friend and bet if I don't achieve my goal in three months, you're gonna punish me. What kind of punishment? If I don't achieve my goal, I have to go to my friend's church and join the choir and sing in front of people. I wanted to avoid this consequence. I didn't want to do that. Okay? I would never do that. So I worked really hard to make sure that doesn't happen. Okay? So that's what I did. All right, so that's number one. You know, where does your motivation come from? Number two, there's a saying, what gets measured gets managed. And so I think that, for me, this is How I measured my progress one, I took many pictures. I took pictures of myself. And two, I measured my body fat percentage regularly. As long as your number is going down, you're on the right track. As long as it is on the right track. Right track. When you say you are on the right track means you are in the right direction. You are in the right direction. So it went from 25 to 11%. So I know it's going down. So I know I was on the right track. Results in the beginning, I only wanted to look good. But then there are also other benefits. I had more energy and I was able to focus better at work. And also my confidence has gone through the roof. Go through the roof, you rise to the highest level. Go through the roof. And because I felt so confident about myself, I felt good about myself. So before I used to wake up every morning hating myself. I hate my life. And I think that's really important. And here's the most important lesson that I learned. When your behavior changes, your attitude will follow. Because some days I just didn't want to go to the gym, but I go there anyway. And I just go through the motion. Go through the motion. You go through the motion and you do it anyway. Even though you don't feel like it. Even though you don't feel like it. And when your behavior changes, then your attitude will start to change. So I think we can use this analogy and look at different skills that we want to learn and apply the same analogy skills. So maybe you're a musician and you want to make more music. Maybe you want to write a book. Maybe you want to learn a foreign language. You need to do more output. You need to do more output. And you make music. You write your book and you learn new words even though you don't feel like it. If you look at it in the long run, you will have accomplished so much. So there are also other lessons that I learned. And if you want to read the summary of the key points of my talk today, you can click the link below and check out on my blog post. And I also included my English only audio, my English only audio file in the blog post as well. And I have a last question. Here's my last question. What have you tried before? And you know it doesn't matter whether you failed or succeeded. Tell me a story. Tell me about the time when you tried something, when you tried to achieve. Thanks for watching this video once again. I'm Josh from splashenglish.com and if you like this story, let me know and if you'd like to hear more stories in English, let me know and I will make more videos just like this one. Johante Ayoshiki Panamdira okay, thanks for watching and I'll see you guys next time. Bye. Bye.