It’s that time of year again.
The winter chill is gone, things are heating up and long days at the beach are on their way.
Summer seems to take forever to show up.
But once again, you’re caught off guard that summer is now here and your six-pack is nowhere in sight.
You planned on being jacked this summer, but instead of being a shredded greek god, you look like 2009 Zac Galifianakis.
So here we are, your winter bulk turned into a spring bulk then became “Oh shit, I have to have my beach body ready in a few weeks.”
Summer is just around the corner and you’re freaking out about how you’ll get a six-pack in time.
At this point, you can either…
A) Say ‘fuck it’ like every other year and accept your fat fate.
Or B) Keep reading to learn how to get a six-pack really fast.
Still with me?
Good, let’s do this!
How to Get a Six-Pack in Time for Summer
If you have an extra 10-20 pounds to lose, this is post is for you.
Six-packs are elusive. They are hard to find buried under all that fat from your winter bulk!
I know know mine were hard to find.
I really had to get my ass in gear and lose 30 pounds to reveal my six-pack abs.
Belly fat is the mortal enemy of abs. Too much belly fat will cover even the hardest six-pack with flubber.
Luckily for you, I have the formula to get rock-hard six-pack as fast as humanly possible.
We’re going to turn your body into a fat burning machine and bring out your lady-killing six-pack.
Follow the 4 Steps below and you’re on your way to losing the belly fat and getting a glorious six-pack.
(This is how I sculpted my flabby belly into chiseled six-pack abs.)
How to Get Six-Pack Abs Fast
Getting six-pack abs requires two things:
#1. You must be lean.
#2. You must have some abdominal muscle.
This section guides you on exactly what you need to do to get both.
Step 1: No Carbs!
Starting right now, all carb intake stops.
Why?
Because, carbs make you fat.
You need to burn fat to get a six-pack, not add more.
Get rid of carbs and your body will begin burning body fat as fuel.
Less belly fat means your abs will poke through. The lower your body fat percentage, the more defined your abs become.
The best No Carb diet of all time is the steak and eggs diet. It is designed to get you ripped as fast as possible.
If you don’t do the steak and eggs diet, there are other food options:
Grilled chicken, lean turkey breast, steak, beef, fish and eggs will be the majority of your six-pack diet.
It doesn’t matter if you eat one big meal a day or six small meals a day. Just stick to the foods that will help you get abs.
Eat a 1500-2200 calorie diet getting at least 1.25 grams of protein for every pound of body weight.
Carb up every 4th day by eating green, leafy vegetables like spinach and kale. This is the only exception to the No Carb rule.
Whatever you decide to eat, meal prep will help you stay on track.
Step 2: Train with This Six-Pack Abs Workout
There’s a dirty little secret the fitness industry doesn’t want you to know.
Six-pack abs are built with total body workout routines.
The fitness industry will have you believe that you need some special exercise equipment to get a six-pack.
This is not true.
All you need is a barbell. (Actually, you don’t even need a barbell. You can get ripped with bodyweight training just like Herschel Walker.)
Train with heavy weights two days in a row followed by one day ‘off’. You will be no carb so low energy is likely for a few days while your body adjusts to having no carbs in your system.
Even so, train every other day at a minimum. But shoot for two days ‘on’ followed by one day off lifting.
Heavy weight training is relative. You may not be able to lift as heavy as you could before since your carb intake is low.
Keep this in mind. Be sure to keep intensity as high as you possibly can each workout.
Use the Frank Zane classic Push, Pull, Legs workout routine for accelerated results. I like this workout because it hits each muscle group twice a week on average.
Not many people understand this, but the best way to get a six-pack is with total body workouts.
It doesn’t matter if you train total body in a single workout, or use a workout split routine like the one I recommend above.
You need total body training routines, that include heavy squats and deadlifts, to get a six-pack.
Step 3: Cardio Every Day
30+ minutes on the StairMaster, treadmill, or stationary bike every day. No off days until six-pack acquired.
3-4 MPH on an incline is the prime level of intensity for treadmill cardio.
As long as you break a rolling sweat every cardio session, you are getting closer to realizing six-pack abs.
Perform cardio first thing in the morning on an empty stomach or right after your weight training workout.
If neither of those times work for you, just do it whenever you can during the day. Running outside is acceptable cardio in addition to the options mentioned above.
Step 4: Direct Ab Training
There are a lot of ab exercises to choose from, but my favorite, and in my opinion, best ab exercise is the lying leg lift.
You perform the leg lift by lying on the ground flat on your back.
Keep your back completely flat against the ground. Your pelvis, lower, middle, and upper back should all stay in firm contact with the floor.
Flex your abs to lift your legs up. KEEP YOUR BACK IN FULL CONTACT WITH THE FLOOR THOUGHT THE ENTIRE MOTION.
You can bring your knees to your chest and crunch your abs tight. This will build your six-pack abs faster.
Perform reps until exhaustion each set. 4-5 sets daily should do the trick.
How Bad Do You Want It?
Building a beach body takes work, but follow the plan above and you will get six-packs abs as quickly as possible.
It’s going to be a little rough. So prepare for it mentally. Your grit and determination will pay off.
Not many are willing to pay the price. Which is why many men look like slop.
You are different. You can have a Hollywood physique with a little work ethic and know-how.
Yeah, it’s hard, but if it were easy everyone would be a billionaire with abs like a male model.
When it comes to diet, the pride you’ll have in your physique is more satisfying than any carb you give up.
Plus, once you’re ripped, you can splurge a little and easily get back on track easily.
Six-Pack Checklist
We’re about to wrap up so here’s a brief recap of what you need to remember to get a six-pack:
#1. Take Action! Nothing comes to those who wait, unless they first put in the work.
#2. Be Lean! Abs only show through if your body fat percentage is low enough. Cut out the carbs. Carbs are the damn devil if you want nice abs. Banish carbs and watch your body transform. Dad bods are out. Unless you’re an actual dad. Even still, you’re better off with a six-pack to keep wifey happy.
#3. Total body workout routines sculpt your abs! Your core muscles (abs) work extremely hard when total body training. Your ab muscles fire like crazy to keep you braced, balanced and to transfer energy.
#4. Cardio + diet + weight training x consistent effort = six-pack abs. It’s the winning formula proven to work for anyone who puts in the work.
Try it out and see for yourself.
Take a picture of yourself in the mirror right now.
Start the program and take another picture in two weeks. Then come back and let me know how amazing you look.
I would say Good Luck, but you don’t need it.
Everything you need is right here.
Now it’s up to you to follow through.
P.S. If you need a coach, hire me, and I’ll make sure you see it through.
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