Here is a concise summary of the text:
**Experiment:** A reporter, Jan, attempts to achieve a sixpack in 10 weeks using an online fitness program ("I Make You Sexy") that includes a nutrition guide and 2x 20-minute workouts per week.
**Key Findings:**
* Jan loses 12kg (from 97kg to 85.6kg) in 10 weeks, with a significant reduction in belly size (from 114cm to 101cm).
* His fitness level improves, with increases in sit-ups (+20) and plank time (+35 seconds).
* Despite progress, Jan does not achieve a visible sixpack, with a fitness coach estimating an additional 9-12 months of intense training (4x/week) would be required.
**Program Evaluation:**
* Nutrition plan is deemed effective and suitable for young, healthy individuals.
* Workout plan is considered insufficient for ideal training, with concerns about posture and space requirements.
* The program's "load day" (allowing any food once a week) is seen as motivating but not necessary for weight loss.
Here are the key facts extracted from the text, without opinions, in short sentences with numbers:
**General Information**
1. The experiment duration is 10 weeks.
2. The goal is to achieve a sixpack using an online fitness program.
3. The program includes a workout plan and a nutrition guide.
**Participant Information (Jan)**
4. Jan's height is 1.78m.
5. Jan's ideal weight is 72kgs.
6. Jan's initial weight was above 90kgs (exact value not initially disclosed).
7. Jan's initial body measurements:
* Belly: 114cm (critical area)
**Workout Plan**
8. The workout plan starts after 2 weeks of nutrition-only focus.
9. Workouts are 2 times a week, 20 minutes each.
10. The intensity of exercises increases over the weeks.
11. Additional sixpack-coaching exercises are provided (5 extra exercises).
**Nutrition Plan**
12. The nutrition plan focuses mainly on protein.
13. Certain foods are restricted, including:
* Refined sugars
* Sugars from fruit
* Pasta
* Bread (except legumes)
* Dairy products
14. "Load-day" allows eating whatever desired once a week.
**Progress and Results**
15. By halfway (5 weeks), Jan's weight dropped below 90kgs for the first time.
16. At the end of 10 weeks:
* Jan lost 12 kilograms (approximately 1.2 kg/week).
* Waist measurement reduced from 114cm to 101cm.
* Final weight: 85.6 kg.
17. Fitness improvements:
* Increased sit-ups by 20.
* Held plank position for 35 seconds longer.
**Expert Opinion (Monica Bischof, Nutritionist)**
18. The nutrition plan is suitable for young, healthy individuals, not for overweight people or those with risk factors.
19. The "load-day" concept is motivational but not necessary for weight loss.