Six Pack Ultimate - 3 Months Plan

Six Pack Ultimate - 3 Months Plan

Important Customer Information :

Make sure you read your copy of Six Pack Ultimate TM report entirely to have a better
understanding about building six pack abs.
We're sure you'll find lots of benefits from this ebook.
Don't forget to join us, to have more information, and exercises to accelerate your
training results.
Click The Below Link to Register Right Now!
http://www.SixPackUltimate.com

You'll get more diet plan, exercises, and knowledge about six pack abs weekly, and
monthly there.
What you should do is just follow the instruction given. The system is already proven
to persons who tightly follow the program.

FREE RIGHTS to Give Away This Report :

If You feel the benefits from this ebook, please feel FREELY to give it to your friends /
other.
You can copy the ebook as many as you want, or just send them the PDF file, or You
also can tell them to download themselves on here : http://www.SixPackUltimate.com

Six Pack Ultimate - 3 Months Plan

Table of Content
Important Customer Information ....................................................................... 2
Introduction ......................................................................................................... 4
3 Months Plan To Build Six Pack Abs ............................................................... 6
You Must Know What To Do and Not To Succeed ...........................7
Six Pack Program (Week #1 - #12) .....................................................................11
Diet Plan .......................................................................................... 15
Exercise Plan ................................................................................... 16
Six Pack Ultimate Program ................................................................................ 18
About The Owner ................................................................................................ 19

Six Pack Ultimate - 3 Months Plan

3 Months Plan To Build Six Pack Abs

Introduction
This report is packed with effective and proven ways to build sexy and firm six pack abs
in approximately 3 months from now.
The reason we say approximately is that the results may vary depending on your body
fat condition.
You may do sit-up one thousand times a day, but if your body fat is above 40% it will
be needing more than just a sit-up to have a sexy ripped six pack abs.
We believe the conditions you're in right now is one of the things we mention below:
1. You're tired doing lots of training, but still no sign your six pack shown up.
2. You're alone on training, so no one to consult with for effective results, in other
word, you train with trial and error.
3. You want to have six pack abs fast. Let us tell you this, there's no shortcut if you
want to get six pack with a healthy way. Healthy way always involves time. What
we can do is to accelerate. We'll get into the way to accelerate in a minute.
4. You already bought so many training stuffs, endless supplements consuming,
non-effective fitness tools that costs thousands of dollars, but you still don't get
the result you want.
With this short report, we believe you'll get simple steps and guide needed to help your
training in achieving healthy and sexy six pack abs.
Enough for chit chat.
Let's get started to build your rock-abs now...
Go scroll down now to start.
haha.. I almost forget. The way to accelerate I promise to tell you right?
Here we go...
1. Be discipline in doing training. This is crucial. No matter what kind of training you
do, if you aren't have a discipline, it's doomed.

Six Pack Ultimate - 3 Months Plan

2. Find someone/something you can train with. It can be a personal trainer, your
fitness partner, guide book, videos, etc.
3. Focus in doing training. This is obvious.
4. Find your diet-style. There's a lot of diet plan out there, but some may not suit
your body needs. So find the plan you're enjoy with, and stick to it. (Tips:
Remember, life is about enjoying, so is the fitness life. Some time you may eat
freely out there. Don't get too hard on your self).
That's it!
To Your Healthy Rock-Firm Body,

www.SixPackUltimate.com
Note : We'll mention Men in this report to make it easy to understand, but This report
is also suitable for Women... (Women also look good having firm abs.) Lol.

Disclaimer: No part of this book may be used or reproduced in any manner whatsoever without written permission
except in the case of brief quotations utilized in articles and reviews. The program and information expressed within
this book are not medical advice, but rather represent the author's opinions and are solely for informational and
educational purposes. The author is not responsible in any manner whatsoever for any injury or health condition that
may occur through following the programs and opinions expressed herein. Dietary information is presented for
informational purposes only and may not be appropriate for all individuals. Consult with your physician before starting
any exercise program or altering your diet.

Six Pack Ultimate - 3 Months Plan

3 MONTHS PLAN TO BUILD SIX PACK ABS

A man who has six pack abs always looks so damn hot. That is why many have desired
to make their abs into six pack abs.
Six pack abs are also considered as a symbol of masculinity, thus, women will melting
down if they see such six pack abs man.
However, in getting that six pack abs, men have to work hard with strong motivation and
dedication since six pack abs wont be gained in a short time. Thus, your mentality will
be tested on your effort.
So, you have to do some proper exercises to build the muscles on your abs that will be
the six pack things.
Actually, the basic of forming the six pack abs are very easy. The point is that to remove
the unused fat on your body since it wont be good for the program. Then, you have to
build up the muscles on your abs.

The Point Is To Remove Unimportant Fat On Your Abs

The good result of muscle forming on the abs will be gained if you have thick fat on your
abs. Furthermore, you have to make your daily target and stick to it.
It is so easy to get six pack abs as long as you stick to your daily target that you have
planned before and pay attention to it. Do not make plan that too complicated for you,
make one that will make feel easy to do it.
However, before making the daily targets, there are some considerations that should be
taken on account.
One of what should be taken into consideration is that you have to focus on your target
and make the diet plan based on it.
You have to imagine of the result that you will gain if you following the programs. Thus,
you will get the six pack abs that you have been dreaming of easily and quickly as long
as you can do the exercise and the diet properly.
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Six Pack Ultimate - 3 Months Plan

You only need to follow your daily strategies in order to make the diet plan.
The other things that should be taken into consideration are the changes on lifestyle,
eating habits in which your body need to get proper nutrition, and exercise.
All of those will give a huge impact on your effort in getting six pack abs since the things
are like the core of your effort.
1. Pay attention to your stomach problem
There are people who easily to get fat on their bellies.
The fat stay on their bellies and it is so stubborn to get rid of, thus, the effort of
building your abdominal muscles through exercising will be useless as long as
the fat still intact.
So, the most effective way to overcome the abdominal fat is by doing some
cardio exercises such as running, walking, jumping rope, riding a bike, and
jogging.
2. Do the diet properly
If you want to get the absolute result you have to reduce the consumption of junk
foods and food that contains high fat. Dont forget to eat no less than three times
a day.
Get use of eating three times small portion of meals with 2-3 times snack. Eat a
lot of food that high on protein such as fish, chicken, and meat.
However, it should be remembered that you have to eat the chicken without its
skin since its skin contains a lot of fat.
The protein on those foods is vital to form the abdominal muscles.
Furthermore, you also need to eat a lot of foods that contain omega 3 such as
fish oil and egg because omega 3 is very useful in reducing the fat deposits and
convert it into energy.
Dont forget to reduce the consumptions of soft drink and other beverages since
they contain high sugar levels.

Six Pack Ultimate - 3 Months Plan

The most important thing is that you have to eat a lot of fruits and vegetables.
Based on research, you have to eat five portions of fruits and vegetables in a
day.
Furthermore, you can complete the diet by drinking green tea without sugar and
get the supplement that is good for your body.
3. Do the exercises that are focusing on the body metabolism
Do the exercises that will build up your metabolism and make your body
metabolism becoming stable.
The exercise such as circuit training, interval training and running will make the
metabolism of your body running smoothly.
Thus, your body flow will be organized well.
4. Drink water routinely
Keep your body well hydrated, dont let your body suffering from dehydration
since it will cause your body metabolism cant run smoothly.
Drink at least half a liter of water when you just woke up in the morning. This
habit will make your metabolism run smoothly and the muscle cells grow faster.
Daily, drink at least 3.5 liters of water since it will make youre the fluids flow
smoothly in the body.
5. Do not skip breakfast
Make having breakfast routinely everyday as your habit.
Breakfast is important since it is a starter of your day. Skipping breakfast will only
make you eating more for the lunch (which is not good for your body).
Furthermore, having breakfast will make men have greater chance on building up
six pack abs rather than the men who skip breakfast.
However, it should be remembered that your breakfast is not more than 500
calories.

Six Pack Ultimate - 3 Months Plan

6. Review your goal after having breakfast

The scientists have found that someone who stick to his goal and do it with high
dedication will achieve their goal soon.
They who concern in achieving their goal and then visit the gym frequently will
have greater chance in make their goal came true rather than those who seldom
do exercise or visiting the gym.
7. Bring your own food to your workplace
By bringing your own food to your workplace you can match the food supplies
with your diet. Thus, you wont waste your effort in the diet by eat something
contradictory to your diet.
For example you bring apples, protein shakes and nuts, and having a serving of
500-600 calories of lunch that is completed with protein and vegetables.
8. Do the proper training program
You have to do the proper training program.
Do the program based on what it has been patterned. The proper training that
you do will be able to help you to remove the unnecessary fat that covers your
six pack abs.
Spend your spare time on the gym rather than spend it everywhere else that
might not be good for your diet and abs shaping effort.
Study on the University of Southern Maine has been proven that nonstop running
is the same as half an hour weight burn calories in which contrasting with aerobic
exercise can work with weights in which it is able to increase your metabolism up
to 39 hours after the last repetition, thus, for the best result do exercise full day
three times a week. (This is optional. You can replace this by 4-5 times 2 hours
on gym.)
9. Go to bed early
Sleep early will help you to build your six pack abs since lacking of sleep will
affect the hormones that regulate fat burning, thus, someone who work overnight
will accumulate fat around their waist.
Furthermore, based on the research, someone who is lacking of sleep for at least
three days, his muscle cells will be altered which make it resistant to insulin.
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Six Pack Ultimate - 3 Months Plan

So, you have changed your old habit into the new one. Get used of sleeping early
and make it as your habit. Sleep at least 8 hours a day.
That's why you need to have strong commitment on your effort building up your
six pack abs.

Forming New Habits Will Get You New Results

You can to the new habit gradually to conduct your daily activities at school,
universities, or at work.
For starter, you can begins with 12 weeks schedule first. If you can manage it,
then, it will be continued onward.
As your guidance, you can follow the right steps of diet and exercise.

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Six Pack Ultimate - 3 Months Plan

Six Pack Program

Week #1 - #12
This is it! The Six Pack Program we promised you that can reveal your six pack abs in
approximately 3 months.
Please do notice the results may vary due your current body conditions. If you have
body fat above 40%, we suggest that you do some cardio exercise first (running, body
combat, RPM, etc) before you proceed to next training.
This exercise will help you to eliminate fat that's covering your body muscle.
We suggest it that way, just because to make better understanding that no matter how
big the muscle mass you have, if you still have fat covering it, you won't look wellshaped.
Don't get us wrong, you still can look fit and have a firm body (if you follow the plan
below), but don't you think it's better if all of your sculpted muscle is showing, every
time you take off your t-shirt? That's our point.
Here's another thing. Basically our body are divided into three different types:
a) A-Type - Mesomorph. This body type is usually easy to be built, sculpted, and
shaped. If you ever see people who can rapidly build their bodies into wellshaped, sculpted, and firmed condition, those ones is what we call type A-Type.
Usually this type is be able happily eat anything, and yes, we mean everything,
and still can get good-looking and well-shaped body. It's a good thing if you have
this type of body.
b) B-Type - Ectomorph. This body type is what we call as average condition. It's a
state of thin body. You may need some extra time to train in gym, also you may
want to consider extra vitamin and supplement to help to accelerate the bodybuilding.
For this type of body, usually you already have shapes on your muscles. Only,
they need to be pumped and filled with more mass, until they forms into your
proper body.
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Six Pack Ultimate - 3 Months Plan

c) C-Type - Endomorph. This body type is what we call as obesity condition. Just
like we said before, for people who have fat over 40% in their bodies, it's called
overweight, and can be obese.
For this type of body, it's going to need extra exercise especially in cardio training
to get rid of body fat.
Then after reaching a certain percent of body fat (25-30%), it will be easier to
built. However, if you would like to combine cardio exercise with actual training to
build your six pack abs and other muscle, it's still okay.
So, if you understand this issue, then you'll be noticed the reason why some people get
extremely fast result in body-building, while some other still struggling to loss a few
pounds.
Here's body fat chart :

(Source : www.bodyfatcharts.com)

If you'd like to calculate your body fat, go here, then look at the chart to find on where
you are.
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Six Pack Ultimate - 3 Months Plan

Here's BMI Charts (Source : www.bmicharts.org) :

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Six Pack Ultimate - 3 Months Plan

BMI charts explains you the comparison of body-weight to body-height. From BMI, we
can know approximately body fat we have in our body, because usually, if someone has
a overweight with inappropriate height, that means he/she has high body fat.
Okay now, let's start to the program.
Here's one tip before we begin.

The Main Thing In Body Building Is All About Being Respectful To

Your Self In Order To Make Other People Respect Back To You
If you truly understand this, you'll be starting to fully respect to yourself, before
beginning this program. There won't be people pay respect to yourself, if your true self
don't even respect it first.
This program is divided into 2 sections.
The first is Diet Plan. And the second is Exercise Pattern. You must do both at the
same time. There's no sequential steps here.
Remember one thing, whatever you focus on, it gets real. So, taking some commitment
is important here.
Do this program continually for as long as you want, or until you see a certain result.
Commonly, the person who has 25-30% of body fat, take approximately 3 months to
achieve significant results.
However, results may vary, due to many factors, such as : your believe and faith, resttime, stress factor, positive/negative thoughts, etc.
Here we go...

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Six Pack Ultimate - 3 Months Plan

Diet Plan
Breakfast :
Take 2 pcs of whole wheat bread and soy milk or other soy products.

Morning snack :
1 banana plus 1 apple or orange or pear

Lunch :
150 grams of chicken breast without skin (better be grilled), 80-100 grams of brown rice
(uncooked position), and 100 grams vegetables (it should be remembered that lunch
cant be more than 500 calories)

Afternoon snack :
2-3 tablespoons oatmeal and soya products (milk, tofu, etc)

Before exercise :
You can eat banana since it helps to burn the fat.

Dinner :
The formula of the dinner is the same with the lunch in which it contains chicken breast,
brown rice and vegetables.
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Six Pack Ultimate - 3 Months Plan

Exercise Pattern
Monday :
Chest: Flat Barbell Press, Incline Barbell Press, Pec Fly, and Cable Crossover.
All of those exercises need to be done 3 sets x 6-8 reps.
Abdominal: Abdominal crunch and leg raises, each need to be done 3 sets x 1520 reps.

Tuesday :
Back: Lat pulldown, seated cable rows, deadlift and pull up do it each of 3 sets x
6-8 reps.
Abdominal: Lying leg raise 3 sets x 15-20 reps
Cardio: Treadmill 20-30 minutes

Wednesday : off

Thursday :
Shoulder: Dumbbell shoulder press, dumbbell lateral raise, dumbbell front raise,
bent over lateral raise, and dumbbell shrug, do each of the exercise on count of 3
sets x 6-8 reps.
Abdominal: Abdominal crunch 3 sets x 15-20 reps

Friday :
Legs: Squat, Leg Curl, Leg Extension, and Standing Calf Raises do all of the
exercise on the count of 3 sets x 6-8 reps.
Abdominal: Oblique Crunches on the count of 3 times x 15-20 reps
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Six Pack Ultimate - 3 Months Plan

Saturday :
Arms: Skull crushers and reverse grip pressdown. Do all of it in the count of 3
sets x 6-8 reps (For triceps)
Biceps: Concentration curl / biceps curl and hammer curl, each of it in the count
of 3 sets x 6-8 reps
Abdominal: Abdominal crunch 3 sets x 15-20 reps
Cardio: Treadmill 20-30 minutes

Sunday : off
Note:
The weight-load should be adjusted to your condition or level
The vegetable might change based on your taste
In doing this effort of getting the six packs abs, you have to combine the diet and the
exercise in which it is aimed for you to get the best result.
Please remember that the exercise types may be various according your need and body
conditions. You can consults to your personal trainer to get more specific needs to your
body.
If you want to know more various diet plan,exercise, even to have your own personal
trainer, please click the link below for more information now:

Six Pack Ultimate Program

Else, you may try the exercise pattern we suggested above. It's the simple way and it's
already proven by hundreds of people who had succeeded.
However, there might some gaps in which you have done everything but you didnt get
the result that you want, thus, you might have done some mistakes that you havent
realized.

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Six Pack Ultimate - 3 Months Plan

One of the mistakes is such as the wrong exercise technique. You might have done the
wrong techniques that will make all of your effort useless.
That's why we provide Six Pack Ultimate Program, which will help you to get continual
knowledge on how to build up your abs, and other body parts, also to make sure that
you have a proportional ripped body.
That's it!
If you follow our program / steps given above, there's no way if you won't get any
results. This is our promise.
Thanks For Reading!

Join Our Program Now & Get Your Sexy Ripped Six Pack Abs
Immediately!

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Six Pack Ultimate - 3 Months Plan

About The Owner

Yes, This is me. (www.LemyYu.com)
I'm the owner of www.SixPackUltimate.com
My name is Lemy Yusento, from Indonesia. Beside is my
lovely wife.
Since 2008, I've been collecting proven informations around
the world to be given to the people who really need it to
solve their various & specific problems.
It may be Health & Fitness Problem, Self-Help Problem, Making Money Problem,
and many many others.
My background is a little bit different from those problems (B.Sc. In Civil
Engineering), so in order to effectively and accurately helping people to solve
those problems, I collect informations from proven source and authorized
persons who are professional in certain fields.
My Mission is to make Cheaper and High-Quality Problem Solving Product or
Service, so everyone who are really in need still have a chance to solve their
problem.
I really hope you take good benefits from this ebook.
Go Six Pack!!! :)
Take Care!

FREE RIGHTS to Give Away This Ebook:

If You feel the benefits from this ebook, please feel FREELY to give it to your friends /
other.
You can copy the ebook as many as you want, or just send them the PDF file, or You
also can tell them to download themselves on here : http://www.SixPackUltimate.com

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