Health & Fitness: This Guy Lose 30kg and Get a Six-Pack Using The 'CICO' Method - - PressFrom - United Kingdom
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Health & FitnessThis Guy Lose 30kg and Get a Six-Pack Using The 'CICO' Method

13:42  08 august  2019
13:42  08 august  2019 Source:   menshealth.co.uk

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O'Connor made a promise to himself to lose weight and get six - pack abs before his 40th birthday. • After making simple changes like combining the CICO Kevin O’Connor was just like a lot of average guys —a hard-working dad who struggled to work out or eat right, scarfing down unhealthy food and

O'Connor made a promise to himself to lose weight and get six - pack abs before his 40th birthday. • After making simple changes like combining the CICO Kevin O’Connor was just like a lot of average guys —a hard-working dad who struggled to work out or eat right, scarfing down unhealthy food and

This Guy Lose 30kg and Get a Six-Pack Using The 'CICO' Method © Provided by Hearst Magazine Media, Inc. "When my abs peeked through, it was like something I'd never experienced. I'd waited decades, and there they were.”

Kevin O’Connor was just like a lot of average guys—a hard-working dad who struggled to work out or eat right, scarfing down unhealthy food and drinking just a little too much. That is, until he remembered a simple childhood promise he made to himself: to have six-pack abs by his 39th birthday.

That promise nearly went by the wayside. “I had tried for years to lose weight but I always saw it as a diet and a temporary solution,” says O'Connor, 41, who lives in Dublin, Ireland. “I used to eat takeout three, sometimes four nights a week. I didn't take any notice of my calories. and exercise was pretty much nonexistent.”

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By the time he reached age 20, O'Connor had given up whatever sports he played. Work began to take over his life. It wasn’t long before he hit his heaviest point, packing 95kg onto his 5-foot-8 frame. He more or less hovered there for the next couple of decades. When he turned 39, however, O’Connor had a momentous year, welcoming a beautiful baby girl into the world. The event triggered the memory of the promise he made to himself about his health.

“When I was a boy, maybe 11 or 12, I saw a magazine cover—it may have been Men's Health —and the cover said, ‘Even at 39, you can still have a six-pack’ and that always stuck with me,” O’Connor says. In his twenties, he’d think to himself, “I have years left until 39,” so he kept eating and drinking whatever he liked. Because of that behaviour, his 39th year began with O'Connor feeling like he was stuck in a rut, far behind on his goals.

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How long it takes to get to that six pack level is a question I get asked daily, 365 days of the year from guys all around the world. For that you can use the following equation Most guys are often delusional how much fat they need to lose . And because of that they start dieting too late, too fat and

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“I was disappointed in myself that I hadn't kept my childhood promise and that my daughter would now have a fat overweight daddy,” O’Connor says. Unhappy with that thought, O’Connor revised his goal: Instead of getting a six-pack before 39, he’d get a six-pack while 39.

To get there, O’Connor decided he should research healthy habits that he could easily maintain. He'd always heard that it took at least 30 days to form a new habit, so he committed to doing at least that much. Next, he thought about the “why.” Why was he attempting to get healthy now, and why did he become unhealthy in the first place? “I kept these two things as my main motivators. I thought about them several times a day,” he says.

For his nutritional component, O’Connor calculated his basal metabolic rate, or BMR, the number of calories your body requires to function. After calculating his, he committed to a calories in, calories out method of weight loss—otherwise known as CICO—which he tracked using the MyFitnessPal app. (He continues to use the app to this day, and has logged more than 850 consecutive days.)

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Getting a six pack abs is not easy guys ! It will take time and dedication, If you think you're gonna get a six pack in 3 minutes in one day you better get off this video, it will take time. Thank you so much for watching and commenting it really means a lot, I just hope you guys do this workout often.

Getting a six - pack might seem like a daunting process, but with the right diet and workout routine, you may be able to get one in a month. The key is doing exercises that work out your abs and core, as well as reducing the amount of body fat you carry around your core as much as possible.

With just the changes to his diet, O’Connor started seeing results in about a week. “The weight loss only spurred me on to trust my process and stick with it,” O’Connor says. Hitting a plateau is inevitable for most people, however—and O’Connor was no exception. When the pounds didn't fall off as quickly, he switched things up, joining a gym and and following a Men's Health's workout routine.

“I changed that up somewhat but it started off as my structure,” O’Connor says, adding that he's now down to a lean 63kg, marking a 31kg weight loss transformation. “I feel like a different man,” he says. “My mindset is completely different. I tend to trust myself more with my abilities. When my abs finally peeked through, it was like something I had never experienced before. I'd waited decades for this, and there they were.”

Though he most certainly worked hard and ate right along the way, O’Connor still believes it was thinking about the “why” that mattered most. And he thinks it can help other guys attempting to get healthy too. “What I tell people who come to me for weight loss coaching is, most importantly, have a strong reason why you want to lose the weight. That is paramount. It's the thing that keeps you going every day. It's the thing that gets you to the gym, tracks your meals, weighs your food. You have to have a reason why. Once you have your why, the rest is easy.”

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A version of this article originally appeared on Men's Health Australia

This Guy Altered His Diet and Training to Drop 65 Pounds and Pack on Muscle.
“I just keep trying to sculpt a better version of myself than I was yesterday.” What started out as a plan to get fit and healthy has become a way of life for him. “I couldn't imagine ever stopping weight training,” he says. He’s stronger and more confident, sleeps and overall just feels better; he’s even gotten over his acid reflux problem. Like a lot of people, he’s realised that his diet was the most important element of getting healthy. You cannot outwork a bad diet, he says. And it can take some time to find the diet and gym routine that works for you. “Don't be afraid to experiment,” he says.

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