How to get a Six Pack for the Summer

Diet is often overlooked and people not watching what they eat is the main reason for failure. Diet is equally as important as exercise when trying to build and define muscle. Hopefully if you follow my tips and exercises you will have your six pack for the summer.

You should aim to be eating six small meals a day consisting of plenty of high quality protein and carbohydrates. Below i have entered a typical days diet.

Meal 1. (breakfast) 50g of oats with 150mm of skimed milk and 2 scrammbled eggs

Meal 2. (snack) I usually eat a protein bar. Beef jerky is a great snack high in protein low in fat and unbelievably tasty.Click here to view more details

Meal 3. (pre workout and post workout) Protein shake with ultra fine scottish oats. Click here.

Meal 4. (dinner) Itallian Chicken breast with vegetables. Apple and low fat yoghurt for desert.

Meal 5. Grilled bacon and baked beans on a wholemeal bun.

Meal 6. (supper) 300ml of skimmed milk or a milk protein shake.

Also pre workout i use creatine ethyl ester. Click here to visit Brawl Nutrition.

As well as the above i take 4 acai berry capsules a day this gives you extra energy and turns your body into a fat burning furnice. They manage to keep my body fat free even though i like to enjoy a beer at the weekend.Read More

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Hopefully this meal plan and the nutritional products will set you on you way to a six pack for the summer. Now let's move on to the routine

If you want perfect abs, you have have to train them just like any other part of the body. Ideally you should be looking to exercise them 5 times a week but start out with 2 days a week then increase as you feel more comfortable. Do These exercises for a month and that come back to see a newly added routine. The muscles get used to the same exercises so you need to change your workout on a monthly basis.

This is how to do the routine perform each exercise to failure or untill you can't keep perfect form:

Perform exercises 1 and 2 as superset (no rest inbetween the sets)

Rest for 30 seconds

Perform exercises 3 and 4 as a superset

Rest for 30 seconds

Perform exercises 5 and 6 as a superset

Rest for 2 minutes then repeat the whole thing twice.

Maybe if your abs aren't very well trained at the start then just do 1 full set then up it to 2 and then 3 when you feel comfortable.

Lay on your back with your knees bent as if you were going to do a regular sit up.

Exhale and curl up, as you do twist your right elbow to your left knee

Take 2 seconds lower down

Come back up but this time twist your left elbow to your right knee

Keep alternating untill failure but remember as soon as your form isn't absolutley perfect move on to the next exercise

Lay on your back with your hands by your side or under your bum

Have your knees slightly bent and raise your legs straight up in the air

Keep your back flat on the floor

Lower your legs slowly and dow as close to the floor as you can

If you get back pain don't lower your legs as far down (bring them to within a foot of the ground)

I can't stress enough WHEN YOU CAN'T KEEP PERFECT FORM MOVE ON TO THE NEXT EXERCISE

If you lose your form you will get injured.

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Lay on the floor with you knees bent and you hands behind your head

Exhale and lift your shoulder blade off the floor. DO NOT lift up your lower back

Slowly lower your shoulder blades back to the floor

Raise up for 1 second, hold at the top for 1 second and lower for 2 seconds. Do this with correct form. If you can't, you know by now. Move on to the next exercise.

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Lay on the floor with your arms by your sides, knees bent and your feet raised slightly off the floor.

Pull your knees towards your chest making sure the movement comes from the lower body.

Make sure the pelvi is lifted off the floor. Feel the tension in your lower abs.

Lower your pelvis slowly back down to the floor.

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Lie on your back with your legs straight and you arms streched above your head.

Bring your legs and torso up at the same time keeping your legs and arms straight.

Come up so your resting on your hips and then hold for a second.

Lower slowly back to the starting position.

This is quite an advanced exercise to do properly so if your a beginner start off by just doing exercises 1 to 4 untill your abs have more strength or check out firm and flatten your abs which contains plenty of great ab exercises and routines for beginners Click Here!

Lay on the floor with your hand beside your head with your knees bent and legs off the floor (see first pic)

Firstly pull your knees into your chest ad lift you hips slightly off the floor hold it there while you then lift you shoulder blades off the floor to bring you elbows towards your knees

Hold it at the top for a second

Slowly lower your pelvis keeping you shoulder blades off the floor

Then finally slowly lower your shoulder blades back to the floor. You are now back to the starting position.

Remember don't lift your pelvis and shoulder blades up at the same time they both seperat movements. This puts more stress on the abs creating better results.

If you are finding it hard to do these exercises then please let me know in the comment box and i will swap the pictures for videos.

Here i'm going to show you some of the equipment i have in my home which has helped me get the body i always wanted. My favourite piece of equipment is the rowing machine, this is a must have if piece of equipment if your looking to get ripped fast and is definitely how to get a six pack for the summer. Not only is rowing a great cardiovascular workout it is also great for muscle building. It targets all major muscle groups including the core, arms and legs and is low impact so if you have any joint issues this is a great piece of equipment. My knees aren't so good so running is out of the question for me, the rowing machine would still be my choice piece of equipment anyway as it covers such a wide range of muscles in one go.

The rowing machine can be challenging for people with all levels of fitness from an absolute beginner to a workout pro as they offer different levels of resistance. On the right is the machine i own it is the Kettler Coach Rowing Machine priced at £499 and is the creme de la creme of rowing machines, if you want to read more about this product CLICK HERE.

Now you don't want to be paying out that amount if this is your first rowing machine so here are list of other recommended products. Just click the link to get more info or to purchase.

Body Sculpture BR-3150 Magnetic Rowing Machine This is a magnificent rowing machine for begginers as it is priced at just £105. Sure it dosn't have all the fancy extras but it is great for a newbie.

V-Fit Improver Hydraulic Rower This is a hydrolic rower priced at £69.99 now i wouldn't recommend this but if your short of cash it's a decent start.

Everlast Foldable Magnetic Rowing Machine This rower is priced at £199 which is a very good price as it has all the features of a mid-range machine and it folds aways so if you are short on space this is the product for you.

Now the final rower i am going to show you is one for those of you out there who have far too much money. If you like to splash your cash then the WaterRower Club Rowing Machine - With Monitor is the product for you. It is priced at a whopping £899 but if you can afford to spend that much money then maybe surgery is an option.

The ab belt is a relatively new product that is for those of you who want get a six pack or a flat stomach without all those dreadful sit ups. If your short of time or just like the sound of being able to get ripped whilst laying on the sofa watching football with a beer in your hand then you need to try this product. I'm an exercise junky so you'd think i don't need this product but i do. I only use it when i go on holiday as i really can't be bothered to any form of exercise at all. I put it on half an hour a day and it keeps my six pack looking spot on all the way through my holiday instead of just at the beggining. Here is the belt i recommend you buy whether it is for at home or when your on holiday if your serious about getting a six pack for the summer this is a nice addition.

ADVANCED UNISEX BEURER ABDOMINAL MUSCLE TONING BELT FOR MUSCLES (NO PADS OR GEL REQUIRED EVER) It is priced at £32.99 which is nothing to say the same belt was £199 when it first came on the market.

If you really strapped for cash try DOUBLE ABGYMNIC EXERCISE TONING AB MUSCLE BELT it costs £6.99, I can't personally recommend this product though and i really don't know how good it will a that price.

I have recently been researching weight loss through self hypnosis and like most people i thought this was a waste of time but as i read more and more i released many people use self hipnosis to lose weight, stop smoking, get rid of anxiety, depression and many other things which are really beneficial.

I then decided that i would need to see this actually work before i would believe it so decided to order a copy of Lose Weight Easy Hypnosis. Now i didn't have time to use this and i feel my methods are working for me anyway so i basically forced my girlfriend to use it. What i will say is that it isn't for people who want to lose weight yesterday it takes time but once you learn the methods it really does help you strip off pounds.

My girlfriend is a very healthy weight anyway but after not losing anything for the first couple of weeks she began to get more lean everywhere. It basically teaches some part of your brain that you don't need to eat as much and helps you totally cut out fatty foods. The main thing i noticed was that after a month my girlfriend had lost weight from here arms (bingo wings) and love handles all the places where those last liitle bits of fat hide.

The best thing about this is it is not a diet, it is a lifstyle change which your brain forces you into without having any cravings for anything. She told me that "she just dosn't feel like eating that stuff anymore". Unlike dieting the weight stays off so i would definately recommend this product for someone who wants to lose weight without painful dieting. Do not buy this product if you want it to happen over night. It is a steady way to lose weight and keep it off. Buy Now

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