How Ayanokoji became JACKED (Science-Based)

Step-by-Step Fitness Program Guide:

Step 1: Understand the Foundation of Fitness:

• Fitness is essential for reaching peak performance levels regardless of talent.
• Learn about a specific Fitness protocol that leverages scientific research to enhance progress.

Step 2: Incorporate Behavioral Tools:

• Consider doing Solus push-ups to improve blood sugar regulation and metabolism, especially if you sit for long periods.
• Use heat and cold contrast therapy on rest days for improved recovery and cardiovascular benefits.

Step 3: Focus on Breathing Techniques:

• Practice deliberate slow breathing for 3 to 5 minutes after workouts to aid in rapid recovery.

Step 4: Customize Strength Training:

• For muscle building, aim for 5 to 30 reps per set and vary your reps occasionally to prevent boredom.
• Perform 2 to 5 sets depending on your rep range and adjust rest time based on the four Factor rest model.

Step 5: Begin the Fitness Program:

• On the first day, engage in a 60-minute Zone 2 cardio session to improve cardiovascular efficiency and build endurance.
• On day two, focus on leg exercises like squats, leg curls, and calf raises to train major muscle groups effectively.
• Day three is a rest day; consider incorporating heat and cold contrast therapy.
• Push and pull day on day four combines exercises like Cable Crossovers, bench presses, rows, and pull-ups.
• Day five involves 30 minutes of cardio at 80% of your maximum heart rate to train multiple fuel systems.
• Day six includes high-intensity interval training for 20-30 seconds followed by 10-second rest intervals repeated 10 times.
• The last day targets arms, neck, and calves with exercises like curls, chin-ups, dips, and calf raises.

Step 6: Consistency and Progress:

• Stay consistent with the fitness program to see improvements in strength, endurance, and overall fitness levels.
• Keep track of your progress and adjust exercises or intensity as needed to continue challenging yourself.

By following this step-by-step guide and incorporating the recommended exercises and techniques, you can optimize your fitness routine, improve your performance, and work towards achieving your fitness goals effectively.