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	Get 6 Pack Abs In 8 Weeks

A well developed 6 pack is the ultimate sign of masculinity. But for most men, seeing it is difficult due to the layer of fat covering the abdomen. The only way to get that elusive 6 pack is to reduce the overall body fat. Follow this nutritional plan to lose at least 2 pounds each week for 6-8 weeks.

Becoming lean quickly needs drastic reduction in carbs, dietary fat and total calories. Avoid all oils, butter or fried foods and do not consume more than 50 grams of carbs everyday. Increase protein consumption when reducing carbs, fats and calories. This method will allow you to lose plenty of body fat. However the drawback of this method is that your energy levels can reduce drastically, making it difficult for you to train if you are not accustomed to a low-carb diet.

The Solution: Split the schedule into 3 distinct diet stages for each of the 6-8 weeks of the program.

Phase 1

•Days: Monday, Tuesday and Wednesday
•Carbs: below 50 grams each day
•Protein: 2 grams for each pound of bodyweight
•Cardio: 20 - 30 minutes daily with low level intensity.

Eat only the bare minimum requirement of carbs in this stage. These carbs should be eaten after the exercise to control the protein breakdown that occurs after training. If you weigh 200 lbs, eat 400 grams of protein. The cardio initiates the body into releasing more stored fat.

Phase 2

•Days: Thursday and Friday
•Carbs: 100 - 150 grams daily
•Protein: 105 to 1.75 grams for each pound of bodyweight
•Cardio: 40 minutes interval training daily.

If you think the drastic approach adopted during phase 1 will burn away the fat, then you are mistaken. On the contrary, strict dieting results in poor muscle recovery and flat muscles. As the muscles become flat, the body looks fatter. This problem can be overcome by adopting this phase.

The extra carbs help in glycogen recovery and protect the reserves from breaking down. Low levels of glycogen will give you a fatter look, thus hampering the rapid recovery of muscles. On those days, break down your carbs intake as below:
1. 30-40 g in morning
2. 20-35 g before workout
3. 50-75 after workout

These additional carbs will help you in training and performing cardio more intensely. Do cardio hard for 2-3 minutes and then switch over to lesser intensity for 2-3 minutes. Repeat this pattern for total of 40 minutes of cardio. This interval training will raise your metabolism. This cardio is best performed in the morning before eating anything.

Phase 3

•Days: Saturday and Sunday
•Carbs: 2 grams for each pound of bodyweight
•Protein: 1 gram for each pound of bodyweight
•Cardio: stop, simply relax

This phase is the simplest. Intake of carbs increases and that of proteins decreases.
This program will make you lean and trim in 6-8 weeks. Eat healthy sources of food, chicken breast, tuna, lean ground beef etc. You can include a protein supplement that is low in carbs.

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