How to get a six pack fast - My EASY Guide

I used to hate work parties, everyone getting tipsy with someone always showing off their pecs.

Crazy women would be running round getting all the lads to take their shirts off. I used to hate it just in case they came near me.

Each night I used to stay awake wondering what it would be like to have a six pack and a body women would love.

I soon remembered my next door neighbour was a fitness instructor and he always looked great.

This was the kind of guy who walked down the street with his arms resting on his Lats looking like Arnold Schwarzenegger and looking like he had a football stashed under his skin, muscles on top of muscles you know the kind. (Think I was a little jealous)

I eventually built up the courage and asked him for some advice. I wanted to know how to lose my belly fat and fast.

He told me I would have to change my diet 1st and he gave me some exercises to pinpoint in middle area/mid section.

He helped my plan my new diet. (Yes no more McDonalds for a few weeks but hey I wanted a six pack fast)

He told me I would have to eat 5-6 small meals a day, which is one meal every 2 - 3 hours. (That wouldn't be too difficult if I kept the meals small)

The body would quickly digest and convert the small meals into energy keeping me alert and energetic, giving me more energy. This was all about how to getting that flat tummy I'd always dreamed of and I'd found the way. (I hadn't realised yet, but food and training was the key).

He told me he came across a simple plan on the internet and I had to get my hand on it. Here's the link -> The Exact Training Program My Next Door Neighbour Was Using

Here are some simple but real effective exercises I use for working the (1) Lower abs, (2) Upper abs, (3) Whole abs -

The following exersises are different variations of the Sit-Up/Crunch

Upper Abs Curl up Toes to sky
Upper Abs Hands on chest
Lower transverses Thin tummy
Upper & Lower Abs Modified V-sit/Full V-Sit
Oblique's Russian twist
Oblique's Side raises
AB/Gluteal Co-contraction Swiss ball
All Mid-Body Barbell roll



I had tested out loads of different exercises and found the ones that felt good and the most natural to me. The ones I struggled with I just left and really concentrated on the ones that I could do.

It's all about slow precise reps and correct breathing and doing nothing that you don't feel comfortable with. If you breathe correctly your muscles will take over from using your back bones to lift your weight.

I wanted to know how to get abs fast and I found my solution. As log as I stayed focused and stuck to my plan I'd easily do it.

My neighbour had told me to plan a 3 day a week training sessions for 30 - 40 min for my six pack abs exercise, nothing more, and nothing less. It was the easiest thing in the world. 3 days a week for a six pack and I was on my way there.

Here's What I did Each week

I started on a Tuesday, because let's face it who likes doing things on a Monday, especially work, with the Monday morning blues, so I started on a Tuesday.

I had Wednesdays off relaxing, Thursdays training day, Friday off because Fridays are always busy days, and it's the start of the weekend.

I then trained on the Saturday ready for my big night out of the week, what could be better than going into town with a hard ripped six pack and letting a bunch of ladies' on a hen party have away with your top, I always say if you got it flaunt it.

This plan was great, it's a must for anyone thinking about training and developing their abs. (The best thing was I could fit it around my personal life as it didn't really take that long to do)

After 4 weeks I actually lost an inch of my waist line even though I was eating 6 meals a day. I thought wow, I could really feel the tightness of my skin around my so called love handles.

I wanted the program my next door neighbour was using!

I mean come on he wasn't much to look at a couple of years ago but now he's like a golden brown tanned version of the Hulk, come to think of it, he wears the same shorts, with the same rips..!!!



I was beginning to see some big results and the ladies loved it. Everyone was looking at me on a night out, nice tight white top, golden tan, I could see the bumps of my abs through my top.

I felt like a hero and I owed it all to this plan I was following. I really do recomend this to any one who wants to get a six pack fast.

The Offical web Site

Some of these will be hard to do but I strongly recomend you give these a try, but be careful

Barbell Roll
An excellent simple but very effective way to gain muscle to all mid body muscles

Setup
Take a barbell with a small load, which will allow the barbell to roll and place your hands on it using the overhand, shoulder width apart.

Execution
Keep your arms pretty much straight and roll the barbell away from you lowering your trunk towards the floor pause for a second or two then slowly roll the barbell back to the starting position.

Tips
Keep your body in-line as much as you can, and no bending of the back either. You're not going to go too far down when starting this exercise but in time you should be able to get your torso just off the floor with ease.

Toes To Sky
This is great exercise for lower abdominals

Set up
Lie down on your back on the floor with your arms stretched out to the sides at a 90 degree angle and then lift your legs up into the air so they are vertically straight.

Execution
Keep your legs vertical and lift your pelvis of the floor for 4 seconds then slowly return to the starting position

Tips
Always keep your head firmly on the ground, no lifting it at all, this will be hard for some but in time you will get used to it, and try not to force yourself up to high, even people who have trained for a long time won't be able to lift up very much, keep it simple.

Modified V-Sit
This is a great way to train upper and lower Abdominals, this is a must for me for exceptional balance and strenth.

Setup
Lie on your back with your arms at your side and legs straight out.

Execution
The idea is that you raise your legs arms and torso of the floor at the same time which turns your body shape to a V shape making sure you bend your knees and keep you arms straight out at the sides, this exercise needs good balance.

Tips
Hold your position when at your peak and hold for 4 seconds, this is a hard technique to master so be careful. A harder technique is the Full V Sit where you start with your arms over your head and slowly lift your legs straight up, arms straight out to the front and torso straight up which will create a full V shape, very one hard I must say but my favourite.

My Training Program

Did you know that simply changing a few key factors in your workout can have major changes in the size of your muscles' which take less effort then training 5 - 7 days a week, like simple changing your diet, having plenty of rest between exercises and key workout exercises.

Have you ever gone to the gym 5 days a week and still look the same?

Do you ever wonder why the person next to you in the gym who only goes 2 -3 times a week has a better ripped six pack then you making you paranoid to not take your top off when training.

Over exercising can actually decrease the size of your muscle.

I used go to the gym 5 days a week trains my abs before and after a workout every day of the week and I always had a protein drink in my hand 24 -7, expecting my protein to repair and build my muscle quicker, this is not necessary the case and can be very costly.

Think of it this way, carbohydrates run your body like petrol runs a car. If you want better performance you fill up with high proformance fuel to boost its performance. What I am getting at here is you need good quality food to grow well and repair.

If the intake of protein is very high and carbs are very low then you're not putting enough carbs in to run your body. What can happen here is when your carb intake runs out it your begins to go elsewhere for fuel, like into the muscles you've just got bigger..!! (Noooooooo, all that hard work wasted.... So don't over train!!)

Yes your prize possession guns, your muscles and it can decrease your muscles quickly to! To prevent this you usually think it'll be ok ill have a protein shake and it will counteract it, this works to a certain degree, carbohydrates' simple give your body the energy to train, instead of using up other means of fuel from the body, it's a great way if you wont to loose weight.

There is a chemical that is realeased when food is in your stomach telling your brain to stop eating because your full, now carbohydrates and protein give of different amounts of this chemical, carbohydrates only releases small amounts of this chemical, have you ever wondered why your fuller for longer after eating a high protein meal like chicken, fish and meat. That's why!

Protein releases massive levels of this chemical compared to carbohydrates which is probably why must people can sit there eating junk food all day long and not get full.

My Training Program

Simply having a diet of say 60% carbs and 40% protein, obviously depending on your frame size can have major differences in your muscle size. Staying away from sugary food at night can and will help you decrease the size around your waist line and that's without training.

You might think how do i do that?

All you have to do is right a list of carbohydrates you like to eat and divide them into good food and bad food.

Good Carbohydrates

Vegetables', Salads, fruit, Pasta whole wheat, pasta white, brown rice, Brown Bread, Potatoes oven or boiled and Rice cake.

Bad Carbohydrates

Sweets and Deserts, sauces' relish, Ketchup, Soft Drinks, beer, Larger and fried food.

A simple list in two minuets' which you can use as a guide to aid in what food you should or shouldn't be eating

Protein foods

Sea Food, Meat & Poultry, Eggs, Cottish Cheese, Broccoli, Brussels sprouts, Mushrooms, Spinach.

This is a good easy way to control your diet, because let's face it, too much of one or the other can have massive differences on the body, excess protein can cause you to take to many trips to the loo, because there is only one way the excess protein comes out, and trust me, my girlfriend does not like my sweet smell in the morning, I'd blame it on the dog! But I don't have one!

This is my favorite, Chicken!



My intake of food went as follows:

Morning (07.00)
Porridge or any other slow release carbohydrate which in turn provides you more energy longer than most cereals.

Mid-morning (10.30)
3xEggs, 3xsausages on a barm

Lunch (12.30)
Tuna mayo butty or any other high protein food

Dinner (15.00)
Porridge

Tea (18.00)
Chicken or fish or meat with pasta or boiled potatoes or a nice big mighty meaty pizza my favourite.

Supper (20.00)
Porridge
Or
Scrambled Egg

There has always been a myth that eating to late at night can put weight on but it's not always the case, try eating low sugar meals at night because we all know extra sugar which is not used turns to fat.