How To Get A 'Six Pack Stomach' Fast!

At one time or another, every one has wanted a six pack stomach. A lean midsection is the ultimate symbol of sexuality, and power. Getting a six pack stomach is a lot less about exercises than it is lifestyle choices.

You should only be exercising for 4-6 hours per week (if you know what you are doing), what you do the other 163 hours determines whether you will have a six pack stomach. Are you de-stressing (stress is the #1 killer of a fitness program), going to bed early, not abusing alcohol and caffeine, eating small meals often? Are you making healthy lifestyle choices?

Nutrition, the food you are putting in your mouth, is 80% of every fat loss program. It is not the exercise. Unfortunately most Americans are eating their way into the grave 15-20 years too early with their teeth.

Are you working out with no results? Are you not working out because you have tried before with no results?

I believe that the #1 reason why most get no results from their fat loss program is because they have too much information, they are confused on what works and what does not work, so they never have the staying power to see a fat loss program through for 12 weeks.

Lift weights, do cardio, don't do cardio, run a marathon, eat a salad a day, low carbs, high carbs, Atkins diet, high reps, low reps, high intensity short duration, low intensity long duration...

Are you confused? Have you given up because you do not know where to start or because you have tried something with no results?

Just so you know, you can get in great shape in a short amount of time (12 weeks) with a minimal time exercising per week (4-6 hours per week).

I have done it for 20 years and I have had 100's of my personal clients do it. Trust me, the simpler and more time efficient your work-out plan is, the better chance that you will stick with it, thus the more effective it becomes.

Welcome to lesson #1 of OPERATION: BURN FAT FAST!!
Your 12-Week E-course. That's 84 days to a new you.

You need to limit the information you take in for fitness, fat loss and health;

Transforming you body and therefore your life through exercise is simple. Simply focus on the 5 areas below;

1.) Lift weights twice per week for 60 minutes working half your body-parts;

Work-out #1 -- Chest, hamstrings (back of leg), biceps, rear shoulder (use lateral or pull exercises

Work-out #2-- Back, quadriceps (front of leg), triceps, front of shoulder (use press exercises. Follow the order of body-parts as I have them listed.

> Perform 2 sets to complete failure in the 10-14 rep range, 3 exercises per body part

> 1 minute rest between sets

> Perform exercises in a circuit style; never two sets in a row of the same body-part; For example on Work-out Day #1 perform your first set of your first chest exercise, then within 1 minute perform your first set of your first hamstring exercise, then perform your first set of your first biceps exercise, then perform your first set of your first rear shoulder exercise.

Then within one minute start over with the same sequence on your second set of your first chest exercise and so forth. Once you complete your second set for each of the first exercises then start on exercise #2, then exercise #3, then you are done. Do the same for Work-out Day #2. That is 24 sets per session.

You have to really be ready with your plan written down in order to be done in 60 minutes, but you can do it. More time spent on each work-out and more sets does not equate into a better, more productive work-out.

> Perform each repetition with a 3 second negative, a one second pause, and a three second positive.

GO SLOW!!

2.) Cardio three times per week, first thing in the morning, intense interval style on days that you don't train with weights.

> 6-9 1-2 minute challenges, progressively making each one more intense

> Rest periods between each challenge gets longer as challenges gets more intense

> Make sure to warm up for 10 min. with a power-walk

> Stretch out hamstrings, quads, glute's (buns) and inner thigh twice, once after challenge #1 and #5

> Perform 2 sets of 2 different abdominal exercises before cardio session

3.) Nutrition (precise personalized athletic nutrition program)

> 5-6 small meals with protein and carbs combined together (low fat)

> More calories (in the form of starchy carbs) on days you lift weights

> Starchy carbs are brown / wild rice, oatmeal, whole wheat pasta, sweet potatoes

> No starchy carbs on days that you do interval cardio or are sedentary (no exercise). Use veggies, green beans, salads, apples instead

> Eat as much unprocessed foods as possible; If it came from a plant; EAT IT, if it was manufactured in a plant, STAY AWAY FROM IT!

> Drink lots of water, stay away from calories in liquid form

4.) Goals (draw up a commitment sheet) and read it out loud every day

> Example: I John Doe, am very x-cited about my new "FATLOSS LIFESTYLE" 12 Week Body Transformation Program. On-(Some date 6 weeks into the future)

I will;

Goals:
1. Lose 15 lbs. of fat, 2. Gain 6 lbs. of muscle, 3. Lose 3 inches off my waist, 4. Gain 1/2 inch on my arms
so that I:

Emotional Elements
1. Will look good in my Sunday suit
2. Get off of blood pressure medication
3. Feel attractive to the opposite sex
4. Be more confident at work so I can get a promotion
5. Will look sexy in my thong underwear
6. Can have the ability to age gracefully and be independent
7. Can be the best mom, daughter, spouse that I possibly can be (These are just examples, you must think on this one)

It does not matter what your emotional elements are. But they must stir emotion in you. Make sure that you list the 3 most emotional reasons that you want to reach your goals. It is not enough to have a date, nor is it enough to have a goal. You must know why you want it.

Once you have your commitment sheet that is personalized for you, read it out loud (twice) with a positive tone in your voice first thing in the morning and right before bed.

The "Law of Attraction" is real. Let's harness its power. As you are reading your comitment sheet out loud I want you to see yourself 12 weeks into the future. You have reached your goals and you physique is lean and ripped. In fact, you are in the best shape of your adult life. All the areas of your life are exploding in quality.

I want you to see this in your minds eye. Act like a kid and pretend as you visualize. Now, feel the sweet emotion of how it will feel when you accomplish what you have given up on. So, it is very important to visualize yourself as if you have already accomplished your goals on you commitment sheet. But it is even more important to feel the sweet jubilation of emotion at your accomplishments.

Do this every day / twice a day as you read your commitment sheet out loud and you will be well on your way to a total life of fulfillment. Please believe in the Law of Attraction. Because it is real and it works!!

Do not overlook how powerful this can be. I have found that this is the most important step of transforming your body and life through exercise.

5.) Social Support: YOU WILL TURN INTO WHO YOU HANG AROUND!

> Announce your attentions by unveiling your commitment sheet to your family, friends, and coworkers

> Do not spend time with anyone who does not totally support you and your goals

> Spend more time around those who have done what you want to do

> After you reach your goals then you can be strong enough to be around those who do not support you healthy lifestyle (but only for small increments of time). Actually, you will be able to inspire others to live a healthier lifestyle

6.) Habitually Thinking More Positive

> We are bombarded with negativity every day from every angle

> Go on a low information diet, no news, no papers, no t.v., no gossip at work or with neighbors. Do it for just your 12 week transformation and you will be hooked

Stand guard over you mind because;

> Your thoughts become words

> Your words become actions

> Your actions become habits

> Your habits become character

> Your character becomes your destiny

> THOUGHTS BECOME THINGS; SO CHOOSE THE GOOD ONES

> GARBAGE IN / GARBAGE OUT

> POSITIVE IN / POSITIVE OUT

You need to start and finish one plan on weights, cardiovascular, and nutrition for 12 weeks. Keeping things simple and time efficient gives you your best chance. When is the last time you stayed consistent on a fat loss / fitness / exercise / nutrition plan for 12 weeks?

You can do this. Simply get started, keep things simple, and have a faith in yourself. Your new you is only 84 days away. See it as if it has already happened, limit your information, get started and you will be well on your way.

Starting out, you can use your confidence in me and my simple system (and the 500 people that have graduated from the fatlosslifestyle.com program). Then with in a few weeks the confidence will transfer to you. Faith it till you make it, just commit and take the first step. JUST DO IT!

Until lesson #2 train hard, eat healthy, be positive, laugh and have fun, and expect success. And you will be well on your way to having you "six pack stomach" and living a dream life!!

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