How To Get A Ripped “6 Pack by Summer” Fast Abs Plan

Here’s a unique ‘fast abs’ plan that will help you lose belly fat and get ripped six pack abs fast. 

by Jamin Thompson, Nutrition Specialist, Sports Performance Expert
Author of The 6 Pack Secret

Let’s face it, we all want to be 100% ready when summer rolls around, so we can hit the beach or pool, rip off our shirts, and be proud with every head that turns in our direction when we reveal our abs. But for most of us, this is all a dream.

Now that it’s already late May many of us are starting to panic, scramble and rev up the cardio, hoping to pull off a “beach ready abs” miracle.

So millions head to the gym and grind out mind numbing after mind numbing hour of cardio on the stepper, the rower, the treadmill, or any other piece of cardio equipment that looks fancy and sophisticated hoping on a prayer…

Each day, armed with a fresh iPod playlist, your typical “Six Pack Joe” does his usual hour of cardio, stays in the 65% to 85% max heart rate “fat burning zone”, and applauds himself for his dedication and effort.

Unfortunately for him, guys like me hit up the gym, walk right by the cardio equipment…bang out a quick 30 to 45 minute workout…and then throw up the deuce to him on the way out. (Yes, of course I will flash a friendly grin at Six Pack Joe while he’s still grinding it out on his favorite cardio machine wanting to kill himself.)

In case you were wondering if I look the way I do because of genetics, or if Six Pack Joe was just cursed from birth, let me just reassure you that neither one is the case. The rules of fat loss have changed my friend. If you are still playing by the old rules, chances are you aren’t sporting a six pack yet!

Don’t get me wrong here, long duration, steady state cardio CAN help you drop unwanted pounds, but there is a much more EFFICIENT way to attack your belly fat.

And NO I don’t mean by doing crunches…

The method I like to use best is via resistance training circuits and the reason is simple. Of course resistance training allows you to increase your metabolic rate, but here’s the kicker: Research has proven that not only do you elevate your metabolic rate when doing resistance training, but you can burn fat for up to 16 hours AFTER your workout!

If you’re like me, you want to make the best use of your time in the gym, so you really want to try and structure your workout so that you can combine muscle building and fat burning principles together to get great results FAST.

Today I’m going to change the game for you. Today “Six Pack Joe” or “Jane” dies, and a new LEANER person will be re-born.

Here’s what we will be doing in your new “summer six pack abs plan”:

1) We will be using intense resistance training. Resistance training (weight training, bodyweight exercises, plyometrics) causes your body to burn MORE belly fat AND additional calories while you are at home chilling on the couch.

2) We will be using total body workouts. Again, I’m preaching workout efficiency here and with that being said, there is no point in training one body part per day like you’re getting ready for a Mr. Olympia contest. Unless you are on heavy doses of steroids (which you better not be) that is a surefire way to fail. We will be using three total body workouts per week using a wide spectrum of training methods.

3) We will be skipping the slow, boring, hamster cardio and using interval training. If you want to ever rock a cover model’s body you DEFINITELY need to start doing interval training. Not only will it take much less time, but research has proven it to be much more effective than normal cardio for burning belly fat.

MONDAY’S WORKOUT

* Perform the following circuit 3 times in a row and rest for: 60 seconds between circuits. As you begin to develop more strength and endurance, you can shorten the rest period to: 45 seconds and complete the circuit 4 times.
* Maintain a good tempo for the entire set and try to do as many quality reps as you can without cheating.
* At the end of your rest period you will begin your next set right away.

One set of each exercise:
Power Cleans, 10 reps
Bodyweight Prisoner Squat, 25 reps
Renegade Dumbbell Row, 12 reps
Dumbbell Step-Ups, 12 reps
Tricep Pressdown, 12 reps
Standing Barbell Curl, 10 reps
Incline Dumbbell Bench Press, 10 reps
Stiff Legged Deadlift, 10 reps
Seated Dumbbell Shoulder Press, 12 reps
Burpees, 25 reps

WEDNESDAY’S WORKOUT

* Perform the following circuit 3 times in a row and rest for: 60 seconds between circuits. As you begin to develop more strength and endurance, you can shorten the rest period to: 45 seconds and complete the circuit 4 times. In this circuit you will perform each exercise for 30 seconds with 10 seconds of rest in between sets.
* For all timed exercises, maintain a good tempo for the duration of the set and try to do as many quality reps as you can within that time frame.
* Use a stop watch that has a beeping timer to make sure you stay on track for the rest periods.
* At the end of your rest period you will begin your next set right away.

One set of each exercise, 30 second exercise duration, 10 seconds rest after each set
Barbell Front Squat
Pullups
360° Burpees with Bosu Ball
Standing Calf Raise
Mountain Climbers
Hamstring Leg Curl
Kettlebell Swings
Hammer Curl
Skull Crushers (triceps)
Dumbbell Lat Raises

On Tuesday and Thursday you will do your abs and interval cardio.

SAMPLE AB WORKOUT

Super-Set
1. Hanging Knee Raises, 2 sets, 12 reps
2. Windshield Wipers, 2 sets, 20 reps

Tri-Set
1. Stability Ball Rollout, 1 set, 15 reps
2. Lying Leg Thrust, 1 set, 15 reps
3. Plank, 1 set, :60 seconds

Plus a high intensity 10 minute interval bike or track workout. Well there you have it, your quick six pack abs success plan for summer. If you put this plan into action you should see some serious results in just weeks!

More untapped methods to lose stubborn belly fat on the next page…

I’m going to show you a few dozen more unique tips (spices, foods, workouts, tricks, hints, cheats, etc) to help you burn more belly fat faster in the special resource on the next page…www.The6PackSecret.com

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