Fat Loss

I want a Six Pack ?

The question I get asked probably more than any especially around spring time is "How can I get a six pack in time for my holiday?" Well as long as you don’t expect to achieve the washboard stomach look in 4 weeks then it is eminently possible for us all to get the elusive ripped look with a little effort and dedication. The first thing to remember is that abs are made in the kitchen as much as in the gym so a good diet is as important as a good exercise routine if you are to attain your goals.

I for one was completely confused and overwhelmed by the contradictory information floating around when I was trying to lose fat so I have tried to make it as easy for you as possible. Below is the routine and Diet I used to cut up before my wedding so I know It works. How long it will take you depends entirely on your starting point and dedication email me for more individual info. The Diet is based on a 185lb (circa 13 stone) man so please adjust the quantities to suit you and if you have any questions please feel free to email advice@boditronics.co.uk

Yours

Simon Phillips
Managing Director

Six pack Training program

Upper Body	DAY 1	DAY 4
Wide Pull ups or lateral Pull downs	3 x 6-10 reps	3 x 8-12 reps
Incline Barbell or Dumbbell Press	3 x 6-10 reps	3 x 8-12 reps
Bent over Row	3 x 6-10 reps	3 x 8-12 reps
Standing Shoulder press	3 x 6-10 reps	3 x 8-12 reps
Seated Row	3 x 6-10 reps	3 x 8-12 reps
Superset with
Cable Cross over
Incline bicep curl	3 x 6-10 reps	3 x 8-12 reps
Superset with
Skull crushers	3 x 6-10 reps	3 x 8-12 reps
Hanging leg raise	3x 15-20 reps	3 x 15-20 reps
Superset with
Crunches

Lower Body	DAY 2	DAY 5
Barbell back squats	4 x 6-10 reps	4 x 8-12 reps
Romanian dead lift	3 x 6-10 reps	3 x 8-12 reps
Dumbbell lunges	3 x 6-10 reps	3 x 8-12 reps
Seated hamstring curls	3 x 6-10 reps	3 x 8-12 reps
Superset with
Leg extensions
Standing Calf raises	3 x 6-10 reps	3 x 8-12 reps
Swiss ball crunches	3x 15-20 reps	3 x 15-20 reps
Cable wood chop	3x 15-20 reps	3 x 15-20 reps

Cardio

Perform Cardio 4 times a week preferably after your weight training on days 1 and 4 do 30-40 mins steady state cardio at between 70-80% of maximum heart rate. On days 2 and 5 perform 20-30 mins interval training, jog for 1 min then sprint for 1 min and repeat at least 10 times

Combine with the sample lose fat diet plan for optimum results.

Sample Six packer diet plan

Awake – 1 scoop Express Whey mixed with 300ml skimmed milk, Ice, flax oil and one small banana -- 1 dose Lypodryl

Breakfast – 50g Oats mixed with water, 20g Raisins and a sprinkle if cinnamon, 1 whole Omega 3 egg and 6 whites scrambled, 500ml Ice Water

Mid morning snack – small handful of Almonds, 300g natural fat free yoghurt

Lunch -- 150 g Turkey or chicken breast 50g Wholegrain Rice, chopped veg

Mid afternoon – 1 scoop Express Whey with 300 ml Skimmed milk - Piece of fruit
1 dose Lypodryl

Train
PWO – 1 Scoop Express Whey mixed with 300 ml water

Dinner – 150g fillet steak, small baked potato and bowl of steamed veg

Before bed - 150g Cottage cheese or quark Dessert spoon of flax oil

Drink at least 4 litres of water (preferably Ice water) per day

NB this is just a sample diet plan please feel free to substitute similar foods with a similar nutritional profile to maintain a balanced and interesting diet

RRP:£79.90		Select Express Whey flavour
Our Price: £66.94		Quantity:

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