How to Get Six Pack Abs in 16 Weeks (How To Flat Stomach)

A picture says a thousand words.
Take a look at these abs:

Before:
After:

CLICK HERE

When thinking about what to write to in this personal message to you, I really wanted to be as real and candid like I am in my videos and just give you the meat and potatoes of what I want to tell you about getting six pack abs in 2009.

First off I'm going to tell you off the bat that I don't expect EVERYONE to be able to be a part of what I am sharing with you today. The reality is that some people are absolutely dedicated and serious about getting in the best shape and having a good idea on How To Flat Stomach to get
confidence that literally attracts people to you and then there's people who simply don't give a damn about the way they look
and hey that's fine too.



I wanted to go ahead and make a chart however to really show you what the difference between a person with abs and a person without abs life is really like. Now don't get me wrong there are guys out there with abs that are complete ass-holes but from the people I've met in Beyond Six Pack Abs only cool people who love having fun and looking good are members of Beyond Six Pack Abs. (If you seem to be a complete bonehead, we just kick you out===>no for real, we do! ;)

With Abs	Without Abs
Healthy Confident Great Social Life Loves the Beach Can buy anything to wear and make it look good	Not Healthy Low Self-Esteem Hard time getting dates Scared to go to the beach Can BARELY find anything to wear period...

Now you might asking yourself why the heck did I make this comparison right?

The reason on How To Flat Stomach is because before I went on my transformation which has been seen by over 3 million people all over the
world and all over the internet I was:

Not Healthy
Had Low Self-Esteem
Hated to go out in public
Always stayed home while friends go to the beach
Hated the way clothes looked on me

That's just the beginning of it. But then I decided that if I wanted to go ahead and change these things I had to take DRASTIC measures. I didn't know what would get it done. I was a trainer but still there was something that was missing. Then an idea popped into my head...

Take the world on a journey as you go from no abs to abs in 16 weeks or less!

At first I thought this was a ridiculous idea. I mean who the heck would wanna know or even care about what I'm doing. I knew people wanted abs but honestly I didn't know what I was getting into. But suddenly the videos on How To Flat Stomach were going up and people just like you started commenting on my transformation, my workouts and tips and started joining
me in my journey to get six pack abs.

It's almost like I became a celebrity on the internet. I thought this was SOOOO cool, but that was never my plan at all. In fact I was SCARED out my butt!

Well months later my videos started going from 100 views, to 5,000 views, to 50,000 views, eventually even past 500,000 views and that's just ONE of my videos. (Now have well over 100 videos now).

I then created the website menworkoutguide.com and iwantsixpackabs.com where well over 300,000 people decided they too wanted to get abs and I'm pretty sure that's how come you are on this page right now =)


Soon enough I was getting request to train people, receiving up to 100-300 e-mails every single day with questions on everything and anything about abs like:

How do I eliminate belly fat ?

What are the secrets to revving up your metabolism 24 hours a day , 7 days a week?

The Top exercises to sculpt your mid-section

How to get that infamous USHER cut in your lower abs? (This is super-hard to get)

What are your go-to exercises to help burn fat and build muscle fast?

What do you eat on a regular basis?

If I'm overweight can I use your workout programs to lose weight?


To say the least it became overwhelming to answer 100-300 e-mails per day. I'm just like you... I was not one of those "experts" you find in the Men's Fitness Magazine even though I do like those guys and some of them are my friends. I was just a regular guy living in New Jersey who just for once wanted to feel good and be happy about what I see in the mirror.

Because of all the questions and all the people wanting a response I felt no choice but to put together something that would actually help people get abs faster than ever before. I know this is a bold statement to make but I wanted to share with people the tough workouts that are too long to show on Youtube, create a community where we all can talk about How To Flat Stomach...(the good, bad and ugly about how it's done), diet plans for people of all shapes and sizes and so ...

Beyond Six Pack Abs Was Born...

Beyond Six Pack Abs is unlike anything you've ever seen. Sure you can go to the bookstore and pick up a book with gray pictures featuring a person doing exercises and read how it's done but wouldn't you rather have a HD quality video of the actual workout ? (Over 3 million people agree with this option...)

How about having a forum where over 1200 people like you all want six pack abs and actually HELP EACH OTHER achieve their goals... to be honest one of the most motivating things that helped me make my dramatic transformation was the fact that I was able to have your comments and feedback motivating me every step of the way. Everytime a comment
was posted on one of my videos it became another reason for me to wake up in the morning and workout, another reason to eat the well balanced meals and leave the fattening foods
that I use to buy at the mall alone.

Now Beyond Six Pack Abs is NEW with even more information than you could ever imagine. Beyond Six Pack Abs and Getting Six Pack Abs go together like:

Peanut butter and Jelly
Syrup and Pancake
Playboy Mansion and Playboy Bunnies (hey can't go wrong here)


If you want to get six pack abs... there's only one place to get them and that's here:

CLICK HERE

After 18 years in the fitness business, “How do I get
great abs” is still BY FAR the most frequently asked
question I receive out of the over 30,000 emails that
come into my office every month. No doubt it’s because
abs are the one body part that most people are the
most frustrated with.
Although their questions are often phrased differently
and each person’s situation seems unique, my answer
to “How do I get great abs” is almost always the same…
and you’re about to hear it…
1,000 Sit-ups and Crunches a Day, and Still No Abs!
One question I received recently REALLY got my
attention because a young guy told me he was doing
1,000 crunches and sit-ups a day and said he still
couldn’t see his abdominals. He wrote:
Tom: I have been working out for around a year now and I
cannot get my lower abs into any type of shape. I’m
starting to see my upper abs a little bit, which is great, but
despite doing 900 various crunches, ab roller, and 100 situps
four days a week, along with my regular workout on
the weights, I still have a tire around my waist. What else
can I do?
What did I tell him? Well, I gave him the same answer
I’ve given thousands of people over the years, which is
the only true “secret” to great abs…
It takes training to increase strength, build endurance
and DEVELOP the abdominals, but to SEE the definition
in your abdominals—or any other muscle group for that
matter matter—is almost entirely the result of low body fat
levels.

This may sound counter-intuitive, but if you can’t see
your abs, it’s not an issue of “muscle development” at
all. You simply have too much body fat covering up the
ab muscles. The lower abdominal area also happens to
be the one place that most people—especially men—
store body fat first.

There's a Scientific Reason Why Your Lower Ab Flab Is the
Last to Go: Belly Fat—A Big Problem

Most people don’t have their fat distributed evenly
throughout their bodies. Each of us inherits a
genetically determined and hormonally-influenced
pattern of fat storage just as we inherit our eye or hair
color. In other words, the fat seems to “stick” to certain
areas more than others.
There’s a scientific reason for this. Your fat cells are not
just inert “storage tanks” for excess fuel. They are
actually endocrine glands which send and receive
signals from the rest of the body. You could say that
your fat cells “talk to your body” and your body “talks
to your fat cells.” This occurs through a hormone and
receptor system.
For body fat loss to occur, you must first get the fat
cells (adipocytes) to release the fat into the
bloodstream. THEN, the free fatty acids must be
delivered to the working muscles where they are
burned for energy.
For fat to be released, the hormone adrenaline
(epinephrine) must be secreted and send a signal to
your fat cells. Your fat cells receive this hormonal signal
via adrenaline receptors called adrenoreceptors.
Fat cells have Beta 1 (B1) and Alpha 2 (A2) receptors.
B1 receptors are the good guys. They activate
hormone-sensitive lipase, the enzyme that breaks down
the fat and allows it to be released into the bloodstream
to be burned. A2 receptors are the bad guys. They
block the fat-releasing enzymes in the fat cell and
encourage body fat formation.
How Body Fat Storage Patterns Affect You and Keep Your
Abs from Showing
What’s the point of all this physiology? Well, it turns out
that in men, the lower abdominal region has a higher
concentration of A2 receptors, so this gives us one
possible explanation of why the lower abdominal region
is often the first place the fat goes when you gain it,
and the last place it comes off when you’re losing it.
(Incidentally, the fat in women’s hips and thighs is also
higher in A2 receptors.) This situation is dictated by
genetics and by the hormonal and enzymatic pathways
just discussed.
Think of ab fat like the deep end of the swimming pool.
No matter how much you protest, there is no way you
can drain the deep end before the shallow end.
However, don’t let this discourage you. Lower ab fat
WILL come off, it will simply be the last place to come
off. Simply put: First place on, last place off.
This helps to explain why abdominal exercises have
little impact on body fat loss. It’s a huge mistake to
think that hundreds or thousands of reps of ab
exercises will remove lower abdominal fat, except to
the degree that it burns calories and contributes to a
calorie deficit. What removes the fat—all over your
body—is a calorie deficit and that comes from
decreasing food intake, increasing activity, or a
combination of both.
What I suggested to this young man was cutting back
the ab training, spending the time he was wasting on
excess ab exercises for more intense, calorie-burning
cardio and weight training for the rest of the body. I
also suggested he do an accounting of his food intake,
get his nutrition in order and decrease his calories
slightly if necessary.
Six Pack Abs Revealed
www.burnthefat.com 5
As it turned out, his diet was a mess, and as nutrition
experts like to say, “You can’t out-train a lousy diet.”
It’s a monumental error to think that 1,000 reps of ab
work a day will make your abs finally “pop” when your
diet is a disaster and leads to fat storage. It’s not that
ab exercises aren’t important. But all the ab exercises
in the world won’t help as long as you still have body fat
covering the muscles. You can’t “spot reduce” with
abdominal exercise and YOU CAN’T SEE YOUR ABS
THROUGH A LAYER OF BODY FAT!
My Championship-Winning Ab Workout Routine
Personally, I only do about 15 minutes of ab work two
times per week, with anywhere from two to four
exercises for about 10-25 reps per exercise. Forget
about thousands of reps of sit-ups—it’s a waste of time.
The reason my abs look the way they do is not from
endless repetitions, but because I get my body fat
down into the single digits with a highly specialized fatburning
diet program.

Here’s a recent ab routine that I’ve used (for
bodybuilding/ab-development purposes)
I do this
routine only twice a week and I change the exercises
approximately every month so my body doesn’t adapt.
I prefer a slightly higher rep range than other muscle
groups, but as you can see, it’s far from doing a
thousand reps a day.
Superset Exercise Sets Reps Rest
A Hanging leg raises 3 15–20 0
Hanging knee-ups (bent-knee leg raises) 3 15–20 60 seconds
B Weighted Swiss ball crunches (or weighted cable crunches)3 15–20 0
Incline bench reverse crunches 3 15–20 60 seconds
6 Tom Venuto
Six Pack Abs Revealed
How to Use Cardio for MAXIMUM Fat Burning
Times have changed since the aerobics revolution of the
1970s and 1980s. For years, aerobics was the darling of
the fitness world. Then scientists began to acknowledge
the benefits of weight training—for everyone, not just
for bodybuilders.
Recently, the pendulum has swung the other direction
and we’ve actually started hearing fitness “experts”
suggesting that cardio should be kept to a minimum or
even avoided completely. That’s the way things tend to
go in the fitness world: they swing back and forth in
trends, from one extreme to another. Lots of cardio or
no cardio.

I suggest you avoid trend-hopping and pay close
attention to what actually works, by people who know
what they are talking about (such as bodybuilders, who
are the leanest muscular athletes in the world). Doing
nothing but cardio is a mistake. But cutting your cardio
completely is also a mistake. The truth lies in the
middle. Maximum fat burning occurs when you combine
cardio training and weight training together.
Those who are genetically gifted with above average
metabolisms will find that a slight drop in food intake
and just a few days a week of cardio will usually do the
trick. However, most people who are struggling with fat
loss (sometimes referred to as “endomorph” body type)
are simply NOT burning enough calories to get the
results they want. The answer for them is more activity
to burn more calories.
For health and weight maintenance, I suggest 3 short
cardio workouts per week, about 20-30 minutes per
session. But for maximum fat loss, I recommend 4-7
days per week of cardio or other physical activity for
30-45 minutes (based on results), at a moderate pace.
You can mix up the type of cardio you do, or choose the
type you enjoy the most—stationary cycling, stair
climbing, elliptical machines, aerobic classes and other

Six Pack Abs Revealed

Continuous activities are all excellent fat burners (it
doesn’t have to be indoors or on a cardio machine).
If time efficiency is a concern for you, you could do 2-3
of these cardio workouts as high intensity interval
training and you’ll achieve very good results with briefer
workouts. Even as little as 20-25 minutes per session
can get great results IF your intensity level is high
enough.
Remember, seeing your abs is about low body fat. Low
body fat is about burning calories and creating a calorie
deficit. You create a calorie deficit by increasing the
number of calories you burn and/or decreasing the
amount of calories you take in from food. Increasing
intensity is one way to burn more calories in less time.
NOTE: To reach the “ripped” 3.7% body fat level you
see in my photos, I do cardio 7 days a week for 30-45
minutes per session, in addition to my 4 weight training
workouts per week.
7 Nutrition Secrets for Great Abs
That leads us to nutrition. Many people say that
“abdominals are made in the kitchen, not in the gym,”
and there’s a lot of truth to that. You can do thousands
of reps of ab work every week, but if your nutrition is
not in order, you can forget about getting a great set of
6-pack abs.

Here are my 7 nutrition secrets for great abs:

1. Eat about 15-20% below your calorie maintenance
level. If you use a more aggressive calorie deficit of
25-30%, then do not keep calories too low for too
long; increase your calories to maintenance or
maintenance +10-15% 1-2 days per week.
2. Spread your calories into 5-6 smaller meals instead
of 2-3 big ones. Be very conscious of portion size. If
you eat too much of anything (even “healthy” food),
you can say goodbye to your abs. Period.
8 Tom Venuto
Six Pack Abs Revealed
3. Eat a source of complete, high quality lean protein
with each meal (egg whites, lean meat, fish, protein
powder, etc.)
4. Choose natural, complex carbs such as vegetables,
oatmeal, yams, potatoes, beans, brown rice and
whole grains. Start with approximately 50% of your
calories from natural carbs and reduce carbs slightly
(especially late in the day) if you are not losing fat.
5. Avoid refined, simple carbs that contain white flour
or white sugar.
6. Keep total fats low and saturated fats low. Aim for
20% of your total calories from fat (and no more
than 30%). A little bit of “good fat” like flaxseed oil,
fish fat, nuts and seeds, and so on, is better than a
no-fat diet. Essential fatty acids actually assist the
fat burning process.
7. Drink plenty of water—a gallon a day is a good ballpark
to shoot for if you are physically active.
1000 or more reps of daily ab work is an amazing feat
of endurance, but that’s not how you get visible, 6-pack
abs! If you were to do 1,000 reps of ab exercises every
day, you would have outstanding development in your
abdominal muscles and you would definitely have great
muscular endurance. Unfortunately, if your abs are
covered up with a layer of fat, you will never see them
even if you do 10,000 reps a day!
You Condition and Strengthen Your Abs