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Fast Path to a Six Pack


I’m not a doctor, consult your physician before beginning any exercise or nutrition program.


For women fasting has been shown to be harmful in some cases, so if you’re a woman, don’t do any of the fasting recommended in this plan.


Here is the FASTEST way for you to get defined abs. Once you’ve achieved your six pack it’s important to make it sustainable by finding a lifestyle you enjoy that allows you to maintain your abs. That’s a topic for another day - now let’s get you results!


Goals

  1. Maintain as much muscle mass as possible - don’t be a skinny bitch!

  2. Get body fat as low as possible

  3. Get ab muscles as large as possible


Strategy

  1. Get into a calorie deficit as quickly as possible

  2. Eat high protein to maintain muscle

  3. Eat to fuel workouts and recover

  4. Six Pack Workouts


Nutrition


Begin Fasting (Men only)


Our first objective is to get your body into a calorie deficit. The easiest way to do this is to stop eating. If you’re extremely obese, you don’t need to eat for a few days.


Our fat tissue stores tons of energy and vitamins, so you have enough substance around your big fat gut to supply you with energy for weeks, if not months!


Aim for half your body weight in ounces of water per day minimum and consume some salt or other electrolytes so your body absorbs the water, but nothing else for 48 hours. If you weigh 200 pounds, drink 100 ounces of water per day minimum.


After 48 hours of fasting, begin intermittent fasting daily by skipping breakfast and only eating between ~12 pm until 4 hours before you go to bed. While you’re fasting you can drink water and coffee, but nothing with calories.


If you know you’re fasting, you’re not eating, and if you’re not eating, you’re burning body fat for energy!


Eat High Protein


You can eat as much protein and vegetables as you want.


Eating protein will help you to maintain your lean muscle mass and it will keep you full. For 2-3 days, eat only protein and vegetables and drink only water. You can still eat higher caloric sources of protein like meat or salmon, but don’t eat dietary carbs or fats, like rice or olive oil.


Fats and Carbs are external sources of energy, and we don’t want this because we want to use up our stored energy of fat.


You don’t have to track how much you’re eating, just make sure the foods you’re eating are mostly protein. If you must track, aim for 1-2 grams of protein per pound of your goal weight.


Eat to Fuel Workouts


After 48 hours of fasting and 2-3 days of eating only protein, you will likely be very hungry, that’s great! We’ve achieved our first goal of getting into a calorie deficit. Now the trick is to be able to maintain a calorie deficit without going crazy!


You’re going to continue to drink half your body weight in ounces of water per day and eat 1-2 grams of protein per pound of desired body weight with as many vegetables as you want.


Now you’re going to start adding in carbohydrates only immediately after your workouts. Aim for ¼ to ½ your desired body weight in grams of carbs, so if you weigh 200 lbs that’s 50-100 grams of carbs after your workouts.


If you notice you’re really tired throughout the day, and especially before your workouts, consider adding one more pre-workout meal of ¼ to ½ your desired body weight in grams of carbs.


So if you weigh 200 pounds, you should be eating 50-200 grams of carbs per day total about 1-2 hours before and after your workout only.


Nutrition Summary

  • 48 hours fasting to start (men only)

  • ½ bodyweight in ounces of water per day with electrolytes

  • Intermittent fasting daily ie skip breakfast (men only)

  • 1-2 grams of protein per pound of desired body weight

  • As many vegetables as you like

  • ¼ to ½ your desired body weight in grams of carbs before and after workouts


Six Pack Workouts


Walking is the best fat loss exercise you can do. Begin by walking every morning for 20 minutes minimum. This will help to get your body moving first thing in the morning and burn some extra calories. If you want to set a step goal like 10k steps per day, great.


Our goal for our gym workouts is to maintain our muscle and build our abs. You’re going to workout every day and vary the intensity. The workouts should take 60-90 minutes to complete.


Workout Summary

Day 1 - Upper Body 1

Day 2 - Lower Body 1

Day 3 - Cardio & Abs Day 4 - Upper Body 2

Day 5 - Lower Body 2

Day 6 - Cardio & Abs

Day 7 - 30-60 min Light Cardio


Upper Body 1

1A - Flat barbell bench press - 12-10-8-6 reps

1B - Barbell row - 12-10-8-6 reps w/ 2-3 min rest

2A - Seated smith machine shoulder press - 12-10-8-6 reps

2B - Lat pulldown - 12-10-8-6 reps w/ 2-3 min rest

3A - Close Grip bench press - 3x8-12 reps

3B - Chin-ups - 3x max reps w/ 1 rep in reserve w/ 1-2min rest

4A - Cable curl - 3x8-12 reps

4B - Cable tricep extension - 3x8-12 reps w/ 1-2min rest


Lower Body 1

1 - Barbell Front Squat - 12-10-8-6 reps w/ 3 min rest

2A - Nordic curl - 4 x 8-10 reps

2B - Knee-over-toe squats - 4 x 10-12 reps w/ 2-3 min rest

3A - Standing calf raises - 4x20 (unilateral if strength permits)

3B - Tibialis raises - 4x20 (unilateral if strength permits) w/ 1-2 min rest

4 - Hanging leg raises 4x20 w/ 1-2 min rest


Cardio & Abs

1 - 30-60min zone 2 cardio (<80% hr max) - should be able to have a conversation

3 Rounds:

2A - V-ups x20

2B - Side plank w/ rotation x20 per side

2C - Lying leg raise x20


Upper Body 2

1 - Dips - cluster sets*

2 - Chin-ups - cluster sets*

3A - Incline db bench - 30-12-10-8 reps

3B - Two-arm standing db row 30-12-10-8 reps w/ 45 sec rest

4A - Standing db shoulder press - 30-12-10-8 reps

4B - Cable Facepull - 30-12-10-8 reps w/ 45 sec rest

5A - Barbell curls - 30-12-10-8 reps

5B - Tricep Skullcrushers - 30-12-10-8 reps w/ 45 sec rest

6 - Hanging leg raises x50


Lower Body 2

1 - 100 bodyweight walking lunges one set

2 - Hamstring curl - 4 x 20 reps Myo Rep style** 3min rest

3A - Goblet squat - 4x10

3B - Db Deadlift - 4x10 w/ 2-3 min rest

4 - Cable crunches - 5 x 20 w/ 60 sec rest


*Cluster sets - perform max reps with only 20 seconds rest between sets and continue this until you can only complete 2-3 reps per set.


**Myo Reps - choose a weight you can do for 12 reps max, then do 12, rest 10-20 seconds and keep going until you reach the 20 reps total.



Conclusion

You now have a very challenging strategy to get into the best shape of your life! Perform this protocol for no longer than 12 weeks.


For some people it might be necessary to eat more carbohydrates. Your carbohydrate intake is directly related to your activity level, so if you have an active job, complete your workouts, and walk 10k steps per day, you’ll probably need much more carbs! The most common fat loss mistake is increasing activity and not eating enough food. You should be a little hungry, but if you’re very hungry, eat!


I must end by saying you can get phenomenal results following this protocol, but this is not a sustainable method for fat loss. Achieving your dream body is actually not that difficult. It’s much more challenging to find a sustainable lifestyle that gives you your goal body. For more on sustainability, stay tuned for future articles or reach out for fitness coaching!