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Name:
Jelena Stojkovic
Resides:
Fitness
Enthusiast
Height:
5Ft 6"
Weight:
115Lbs
Age: 27
My
challenge to achieve a six pack all began when my brother George Convinced me he
could prove that its possible after having a child, I was told by a number of
experienced professional fitness instructors and aerobic instructors that once
your abdominal muscles have been stretched especially after pregnancy that its
not possible to tone your abs fully and have a firm and flat appearance on your
stomach area.
George
started his 12 weeks to a six pack program as seen on the Sixpacknow.com Home
page on the 31st Jan 2005 and I have watched his body shape
dramatically improve and transform and lean out so quickly from week to week.
I was
fascinated by his abs as soon as he started to gain that washboard stomach
appearance. George kept on saying to me all the time "you could also have a
six pack also if you have discipline and control."
I was
like "yeah right" he said to me let me prove it to you, if you wish I
will help you by educating you on a nutrition and fitness program which I am
following on Sixpacknow.com and we can work closely together on our training
routine and push each other to the max.
The only
thing I did not do and to this day I regret, was to of take a photograph of me
before hand to show you how my stomach looked 12 weeks ago.
I was
never overweight and have always been into fitness but never realised how
important the food you eat affects the change in shape in your body.
And how
eating 5-6 times a day really speeds up your metabolism and most importantly
stops you craving for all the foods that are fattening and bad for you as you
are always fed and not hungry.
I have
been a gym member for 10 years but my body shape never changed even though I had
worked out at least 3 times a week and was physically fit. As soon as my eating
habits had changed my body shape changed from week to week as had George's.
I
remember well saying to George on the 3rd week into my training
regime, where are my abs? "Be patient he said" the results will soon
show, just keep training hard and never take a step in the backwards direction.
My abs
started showing after the first 4 weeks after sticking to a good and regular
workout plan and training various different exercises for each muscle group.
If you
have been following George's progress on this website from the beginning you may
have read that he mentions me and that he was also impressed with the results in
the first month of my training and that my abs were looking as good as his.
Sixpacknow.com
asked me to do a write up and have a photo taken to show my achievement and to
help encourage all woman especially those like myself who have had children. My
son Jordan is 7 this year and even he says to me "mum you have a great six
pack and I want one", even he is encouraged to exercise in the mornings. I
do not think there are enough write ups websites, magazines or even books for
woman. Sixpacknow.com is the only site I have found a fantastic help as it has
real people that show how to get results and not just competitors.
All the
books and magazines that I have read are all focused on men - what about all us
women that want to learn and know how to gain a firm stomach? And what we should
be eating.
Anyway
that is how I began and now I will share with you all the kinds of foods I have
been eating and the exercises I have been following. Its also all about trial
and error when starting out until you find a suitable regime. Every bodies body
is different and different types of foods will affect your body as well as the
exercises you may do. Every week you also learn something new-if I do not gain
the results that I expect at the end of one week I will not get disheartened, I
just log onto the sixpacknow.com web site and read about others write ups and
try something different and new, and not forgetting that I have always got my
brother there for advice.
I do
hope you all find that what I have written encourages you to train for those
abs, I really do, I wont say that its easy, but once into the routine, you'll
love it.
Week
1 to 4:
Basically
I did cardio 5 if not 6 days a week, I alternated ab exercises for the different
ab areas, this helped them have rest days in between workouts. Cardio was steady
jogging for one hour everyday, this helped me get fitter and lean out before I
really pushed myself.
Below is
an example of a Monday to Friday workout plan for the first 4 weeks.
Monday
1hr run
increasing intensity slightly every 10 minutes with a sprint at the end.
Weights
for arm and chest.
Obliques
on swiss ball worked out for 45 minutes.
Tuesday
30
minute's on skier and 30 minute jog.
Weights
for inner and outer thighs, 3 sets of 20 reps on Glutes (Butt Exercises).
Lower
abs, 45 minutes, - leg raises as seen in George's week 7 write up.
Wednesday
1 hr run
Upper
abs decline crunch, Crunch exercise using decline bench , as seen in
George's week 6 write up. I used weighted wrist straps to begin with, holding
hands on either side of head, as my abs strengthen, I slowly progressed to
weights behind the back of the head as described in George's write up. My
nickname for this exercise is "killers" try it, you will know why.
Shoulder's
also trained.
Thursday
1 hr
run,
Obliques
trained for 45 minutes on swiss ball.
Biceps
also trained.
Friday
30
minutes on skier- 1 hr interval run
Upper
abs using decline bench method, 45 minutes
Saturday
and Sunday rest days
Weeks
4 to 8:
Monday
1hr run,
Biceps
trained
Upper
abs decline crunch, Crunch exercise using decline bench, as seen in George's
week 6 write up.
Tuesday
Spinning
class (great fat Burner) 45 minutes
Inner
and outer thighs
Lower
abs, 45 minutes, - leg raises as seen in George's week 7 write up.
Wednesday
1hr run
Obliques
on swiss ball worked out for 45 minutes.
Thursday
1hr run
Chest
and lats I really love doing my lats on a pull up bar, reverse grip,
knuckles facing your face.
Rest abs
for recovery period.
Friday
1hr run
inner
and outer thighs
Shoulders
Upper
abs decline crunch, Crunch exercise using decline bench, as seen in George's
week 6 write up.
Saturday
45
minutes on skier
8
minutes on rower
Obliques
on swiss ball worked out for 45 minutes.
Sunday
rest day
Weeks 8 to 12:
As weeks 4 to 8.
Weights continually being increased in weight week
by week, including on decline crunch.
Example of a daily meal's.
7.00am. 1 teaspoon flax oil, protein shake + l-carnatine
8.00am. Oats and whey powder mixed together and
L-glutamine
12.00pm. Chicken and veg
2.00pm. Tuna and beetroot and one protein shake
5.00pm. Fruit or salad
7.00pm. Protein shake
Or:
7.00am. 1 teaspoon flax oil, protein shake + l-carnatine
8.00am. Oats and whey powder mixed together and
L-glutamine
12.00pm. Steamed Salmon
2.00pm. Small portion brown rice and one egg white
5.00pm. Fruit or salad
7.00pm. Protein shake
Try to do cardio before breakfast, I highly
recommend it if you can make this possible as you will find you burn more body
fat and gains are much more beneficial.
I hope that many more of you out there will also see yourselves on Sixpacknow.com in the future as I and my brother have. Train hard.
Take care and good luck
Jelena,