HOW TO EAT & TRAIN

FOR SIX-PACK ABS

MICHAEL MORELLI JR.

SIX-PACK FINISHERS
COMPLETE GUIDE FOR A FLAT
STOMACH AND SCULPTED SIX-PACK
Consult your physician and get permission
before starting any exercise program or altering
your diet. The programs and information
expressed within this book are not medical
advice, but for educational purposes only. This
program is designed for healthy individuals
over the age of 18.
If you are taking any medications, you must talk
to your physician before starting any exercise
program, including Six-Pack Finishers. If you
experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the
movement and consult a physician.
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.
The editors and publishers advise readers to
take full responsibility for their safety and know
their limits. The ideas represent the authors
opinions and are solely for informational and
educational purposes.
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.

FOREWORD: MY PROMISE
Lean, Attractive Abs

In addition to looking good, youll feel better

than youve ever felt. By following this program,
youll enjoy:

Every day, I see many people who have been

through that depressive cycle of weight loss.
In fact, you can check out my Instagram page
@ instagram.com/morellifit if you want to see
some proof of how many people are fed up
with the fitness industry. As a result, there are
more than a half a million people following me
because they want real answers, which is what I
bring to the table.

New levels of energy

And despite being online for only a couple of

years, the effectiveness of my unique approach
to sculpting abdominal muscles, fitness, and
fat loss has allowed me to create a successful
membership site, MFIT90, that people rave
about it. Also, I created HIIT MAX, a 60-day
training program that effectively burns fat and
builds muscle.

Inspiration,
Motivation,
And Support

Noticeable Differences
With an effective abs program, such as Six-Pack
Finishers, the differences in your body and core
become noticeable.
And as the fat begins to melt away, your
midsection shrinks, and your abs begin to
appear. You, your family, and friends will see the
difference.
Lean noticeable abs are a real achievement
that only a small percentage of people actually
achieve. If you follow my approach youll not
only reveal six-pack abs, but youll also succeed
long-term.

Leaner stomach and attractive abs

Increased core strength
Better moods
Less fatigue
Improved sleep

Everything you need to build a rock solid core

and six-pack abs is in this abdominal program.
Its easy to follow with no extra fluff All you need
to do is to be patient and stay the course.
And throughout Six-Pack Finishers, youll find
plenty of inspiration and motivation because
thats what I aim for. Support is just a click away
when you need it. So, if you need to contact
me, please dont hesitate.
Now, if youre ready, lets begin. Ill start by
sharing the painful story behind my fat loss
journey.
To your six-pack success and health,
Michael Morelli Jr.
Your Dedicated Coach

SIX-PACK FINISHERS COMPLETE GUIDE

THE PAINFUL STORY

OF MY FAT-LOSS JOURNEY
Although Im now in my 30s, when I was a
teenager, like most teens, I wanted six-pack abs.
That teenage desire for six-pack abs remained
with me over the years.
As a result, I devoted the past decade of my
life trying what seemed to be every diet, fitness
system, and weight-loss program on the market,
including: low-carb diets, high-carb diets, lowfat diets, calorie-restricted diets, diet after diet,
And fitness system after fitness system. I tried
one weight-loss program after another.
None of them worked for me. I became what some
refer to as a yo-yo dieter. I would lose seven
pounds only to gain them back and then some.

Giving Up
Truth be told, I did give up. I was sick and
tired of the whole thing! So, one day I decided
enough was enough. I quit the gym (even
though I had seven months remaining on my
YMCA membership).
Shortly thereafter, I went through a series of
painful events.

Collapsing Marriage,
Destructive Habits

Getting Fatter

The collapse of my marriage was the first painful

event. After a seven-year relationship and a
short marriage, I was looking for a way out.

The bottom line is I became fatter and heavier

instead of leaner and lighter. I was frustrated,
confused, and annoyed with the weight-loss
gurus. And I considered giving up countless times.

Leaving the amazing woman I was married to was

one of the hardest things Ive ever done in my
life. Nevertheless, we just werent right for each
other. So, I moved out, and we filed for divorce.

SIX-PACK FINISHERS COMPLETE GUIDE

Meanwhile, my destructive behaviors of

drinking, smoking, and using drugs remained a
part of my life. The divorce didnt free me from
those destructive habits.

Mentally And
Spiritually Drained
I had a collapsing marriage, destructive habits,
and to make matters worse, I was out of shape
(nearing 180 pounds at 57). I was also mentally
fatigued and spiritually drained.
Picture a sad, broken, lonely, and physically outof-shape guy in a 1000-square-foot apartment.
That was me.

The Call No Guy Likes

Then, one day I received a phone call from
a woman I met a few months earlier. Prior to
the phone call, we hadnt talked for a while.
However, Ill never forget having the thought
she was the one for me when we first met. Gosh,
we laughed a lot together. In fact, thats all I can
rememberlots of laughs.
Anyway, the call was the kind of phone call no
guy likes. I answered the ringing phone, and
she said, Michael, I think Im pregnant. And
like most guys, I said as most guys would in this
situation, Are you sure?

The Turning Point

Well, it turned out she was indeed pregnant.
Months later, we found out that she was
expecting a baby girl, our daughter. At that
moment, it hit me like a ton of bricks. I was
going to be a father!
That moment was a turning point for me. It was
time for me to get my act togetherand fast.
Repeatedly, thoughts flashed through my mind

What am I going to do?

I cant even take care of myself!
Its time to get it together, Michael.
Nonetheless, I was determined to participate in
my daughters life. She needed me. There was
no way was I going to be a deadbeat dad.
Of course, that meant a lot of things had to
change, such as my drinking, smoking, eating,
and exercising habits. At the time, I was so out
of shape I couldnt even carry a couple of bags
of groceries up two flights of stairs without
feeling as if I had the wind knocked out of me.
To add insult to injury, at the time, I was on
anxiety and attention deficit disorder (ADD)
medications. What a role model!
However, there was hope. Luckily for me, prior
to this painful period of my life, I had read a ton
of leadership books. The knowledge from those
books allowed me to quickly realize I couldnt
lead an army of ants to a picnic in my condition.
Nevertheless, I was committed to getting
healthy for my daughter.

The First Prayer in a

Long Time
It was time to step up. It was time to become
a father. It was time to become the leader my
new family needed and deserved.
This time my goal wasnt to get a six-pack.
Instead, I wanted to become healthy from the
inside out.
So I prayed for the first time in a very long
time. I didnt know it at the time, but a growing
body of evidence indicates that real health
is just as much mental and spiritual as it is
physical. Ignoring all of the so-called gurus and
mainstream media, I began taking care of my

SIX-PACK FINISHERS COMPLETE GUIDE

spiritual health. After all, the gurus and media

only helped me to spiral downward in the past.

The Breakthrough,
Real-Life Examples
And instead of turning to the media and gurus,
I sought out solid information, including:

to ever happen to me. Its responsible for

helping me to overcome addictions, live a more
spiritually centered life, and enjoy more energy
than ever before.
I was able to create and maintain a stronger,
faster, and leaner physique at 8 percent or so
body fat.

In-depth research

And instead of trying to lose weight all year

long, I could live year-round with a six-pack
and eat up to 3500 calories each day of whole
foods.

Case studies

Believe me, if I can do it, so can YOU!

Books

You can also get and maintain attractive abs

year-roundeven faster than I didwithout
the guesswork. Youll find out why and how
in the next section.

Real-life examples

Blog posts
I devoured anything I could get my hands on
with facts, information, and habits of people
who lived in healthier generations during a time
when countless people didnt need oxygen
tanks and seven different medications just to
survive another day.
What I discovered were pre-agricultural
era and pre-mass food production eating
habits that were quite logical. In a nutshell,
I uncovered the truth and importance of
eating real, unprocessed food thats from as
close to nature as possible. And, I learned
the importance of listening to your body.
That was only the beginning for me.
Remembering the commitment to my
family, I stayed the course. Additional
reading and research allowed me to quickly
become knowledgeable on ancestral diets
and fat loss.
My journey was hard. But anything
worthwhile takes time and patience. This
new lifestyle was one of the best things

SIX-PACK FINISHERS COMPLETE GUIDE

FASTER SIX-PACK ABS

WITH NO GUESSWORK
Can you relate to the painful story I just shared
with you? If so, then youre familiar with the
struggle to lose weight, the struggle to finally
achieve that attractive six-pack.

Why are you going to do it faster than I did?

Youll do it faster than I did because youll
receive all the secrets and special techniques I
painstakingly learned over almost 10 years.

For close to 10 long years, I struggled with my

weight. I struggled and failed to get the sixpack I desired since my teenage years.

My clients have enjoyed phenomenal results,

plus techniques youll discover some of the
leading experts in the world have tested
thousands of times.

I was never happy with my body, and I finally

reached the breaking point where I just didnt
think I could ever have a six-pack or a trim, lean,
and fit physique. The big programs sold me,
and I believed the outrageous claims; I wasted
my time and hard-earned money on diet books,
fitness systems, and useless supplements. They
let me down.
Finally, after almost an entire decade of
letdowns and frustration, I lost 27 pounds of fat
in 113 days! My abs started to show through,
finally I had six-pack abs. At last, I figured out
the fat loss puzzle.

Get Faster, Better

Results Than I Did
Following this six-pack blueprint, youll learn
exactly how to replicate my results. In fact, I
guarantee if you follow this program, youll
develop an attractive six-pack faster than I did.
It took me 113 days. Youre going to discover
how to get real results in less time.

With my program, you skip the painful trial and

error I had to endure during my transformation.
That spares you from wasting time and energy.
Instead, you go directly to the proven methods
that flatten your stomach and sculpt your abs.
Youll experience methods that allowed me to:
Enjoy six-pack abs every day of the year
Achieve and maintain 8 percent body fat
Experience more energy and motivation
daily
Run long distances and jump higher
Create a stronger, leaner physique
Next, youll see real-life success stories of
women and men, whom Ive helped to flatten
their stomachs, sculpt abs, and burn fat without
years of guesswork.
And by simply implementing my proven system,
you too will have your own success story to
share with others.

SIX-PACK FINISHERS COMPLETE GUIDE

TESTIMONIALS
A journey of almost
10 years.
Always workout but didnt realize the art of
clean eating. The beginning of 2013 was when
the clean eating really started to take shape.
MrShutUpAndTrain had this 30day cardio challenge,
was wonderful, loved the exercise, and the work
ethic of his videos, a wonderful program, did it
three more times throughout 2013. Lost over 30lbs.
In 2014 started SixPackFinishers, now this program
really fine tuned my eating, and exercise regimen.
Everything was right there, through a website.
Answered question through website or email. Your
program was the answer and Im forever greatful.
Now getting ready to start working on your new
program HIIT MAX. Cant wait!

Thank you so much for

letting me be a part of
Six-Pack Finishers!
This has been a life-changing experience for me!
I started noticing changes immediately. During
the first week of training I lost 9 lbs. I think I triplechecked the scale because I couldnt believe it.
Two years of constant struggling was over!
I stuck to the diet, and I have now lost 25 lbs. The
meal plan included in this program has been a
great inspiration. When in doubt, I could just post a
question, and I got an answer straight away.

SIX-PACK FINISHERS COMPLETE GUIDE

TESTIMONIALS
After months of working out
and dieting I've lost 75 pounds
and I was able to make my goal and step on stage
(physique bodybuilding) tonight!
I was so fortunate to find Michael because when I
first started 8 months ago, I didnt know much about
dieting or exercise.
After the first 2 days I could tell he wasnt going to
just take my money and give me a little info and thats
it the fact is he really cares about people and wants
to help them out, and is actually there for them.

Since this program I have

seen and felt the difference in
my body.
Its amazing how good you are supposed to feel
when you eat the right foods.
I love it, I dont even want unhealthy foods anymore
and my confidence has raised. Ive been smashing
my workouts with six pack finishers workouts.
I highly recommend Michael and six pack finishers to
anyone, it will be one of the best decisions you will
make regarding your health!

SIX-PACK FINISHERS COMPLETE GUIDE

TESTIMONIALS
"There is something again
which I want to share with you!
I am truly amazed. I have had a really bad hay allergy
on my adult life with the last 3 years being terrible.
Well... I just realized yesterday... the allergens are on
the air right now here in Finland. And, well - I havent
been taking any medication - I have no symptoms!
I cant believe this is true! The only thing that has
changed is my diet...
I am so so so happy I bought your program and
that you suggested me to leave the grains for two
weeks first.

Michael, I started working out

with your free e-book
in late March 2014. My eating habits were horrible,
and I was at 180lbs with 27% BF. I started losing
weight once I followed your plan and advice. I
then completed you Six Pack Finisher program and
everything fell into place.
It hasnt been easy, and there has been a lot of
adjustment along the way. You have been always
there for me, and have helped me get to where I am
now. I am 166 lbs and 16% BF now; my pants size
also went down 1.5 times.
I am nowhere near my goal, and I continue working
towards my goal. Your support is greatly appreciated
as you are available at any time, and are always
willing to help me succeed.

SIX-PACK FINISHERS COMPLETE GUIDE

10

REAL REASONS YOU FAILED

TO LOSE WEIGHT
Are the women and men who shared their
success stories any different from you?
Not at all. They represent people of all walks
of life with their own unique struggles. And just
like you, each one of those men and women had
a strong desire for permanent, lasting change.
The only difference between you and them is
their decision to put aside doubts and give my
simple, proven methods a try. Those success
stories were possible because those wellintentioned people discovered the real reasons
that prevented their bodies from burning fat,
becoming lean, and building a six-pack.
While there are countless reasons people
struggle to melt away fat and achieve attractive
abdominals, it boils down to seven core reasons,
which Ive identified and compiled during the
last decade. The seven reasons or roadblocks
are consistent across the board.
Its important that youre aware of these
roadblocks. If youre ready to melt away your
fat and finally carve out your six-pack, theyre
critical to your success.

1. Not Knowing What

Foods to Eat
Unfortunately, many fitness programs and
diet books give very general directions and
statements. They might tell you all about fats,
proteins, and carbohydrates, but theres never
any concrete information about the specific
foods themselves.
If you dont know which foods to buy from the
grocery store, and what you need to stock in
your kitchen, then youll have a tough time.
Theres no way around this. Guessing does not

make for a successful fat-loss plan.

With this program, youll receive lists of foods,
so youll have no doubt about what to shop
for. This removes all the confusion from the
shopping process.
The grocery store can intimidate you, especially
if you dont know where to look or what to ask
for. Now you will have a 1-2-3, connect-thedots approach. All you have to do is to print off
the checklist and off you go. You never have to
wonder what you need to buy in order to lose
fat.

2. Not Knowing How

Many Times to Eat per
Day
Do you know how frequently to eat for maximum
fat loss? Do you know the most harmful time to
eat, when youre most likely to put on fat?
Many people simply dont know these things,
and they make a big difference. If youre doing
everything right but fail to eat frequently enough,
you hinder your progress. Ive encountered this
issue many times with my clients. Making this
one small shift in meal frequency will have a
major impact on the way your body responds.

3. Not Knowing How to

Combine Foods

While most people know about the fat-inducing

foods (junk food, fast foods, chocolate, and so
on) and the healthiest foods to eat (in general),
most people are never told about combining
foods.

SIX-PACK FINISHERS COMPLETE GUIDE

11

This is one of the most important concepts in

burning fat. It turns out that there are certain
combinations of foods the body requires to stay
healthy and stay lean. I figured this out after
years of trial and error. This is one of the things
the gurus diet books never mention.

4. Attempting to
Count Calories
Most people lose interest in fitness and diet
programs as soon as they find out they need to
count calories or measure their food. Lets be
real: Most people simply dont have the time
to count every crumb they consume on a daily
basis.
If you have a family, children, work, and a social
life, you cant maintain the calorie-counting
program. Its just unrealistic.
The beauty of my program is that you only need
to have a general understanding of calories
(which will be provided), but you dont need to
count calories.
There are some rules to follow (in terms of the
foods you should choose), but you can basically
eat until youre satisfied.
This means you should eat until youre about
70 percent full, not until you feel youre going
to burst. This is important. Youll soon get used
to the natural feeling that your body gives you
when youve had enough to eat.
You may realize you have overeaten for many
years. As you break down your new nutrition
program into a specific macronutrient profile,
you will never feel hungry.

5. Being Overwhelmed
by Information
Information overload cripples most people. I
know this from personal experience. There is so
much conflicting and inaccurate information on
the Internet that its hard to know whom or what
to trust.
When you get conflicting information, it leads
to procrastination. Even fitness and diet books
that explain everything in detail cause people
to procrastinate. Many times, people publish
a huge book just to give the impression of
expertise.
Well, I want to combat this issue. This is the
reason my guide is short, but concise. You get
the core facts you need to understand and a
plan you can implement from day one. No more
guesswork or procrastination.
In the next section, Ill share with you five of the
most commonly held myths (false information)
that can cripple your efforts to flatten your
stomach and sculpt your six-packs.

6. Not Having Enough

Time to Prepare Meals
In todays on-the-go society, many people
simply dont have time to prepare healthy
meals.
The good news is you can have healthy, delicious
meals that lead to a flatter stomach and more
attractive abs without spending hours on them.
It all comes down to simply staying prepared
by prepping your food in advance, so you can
grab and go when you need to.

SIX-PACK FINISHERS COMPLETE GUIDE

12

7. Believing You Cant

Have the Body of Your
Dreams
Unfortunately, as a result of the false promises
of fad diets, many people have formed the
belief they cannot achieve a six-pack or the
body of their dreams. More often than not,
this is because they tried many of the popular
programs and diets without success.
The problem wasnt a lack of effort or
understanding. The problem was the information
and the advice they received.
The point is this: The human body responds
to the same stimuli, regardless of origin,
personal characteristics, or beliefs. Once you
start eating properly, your body will respond.
Your metabolism shifts, your stomach begins to
flatten, and you become a fat-burning machine.

Deceptive Myths That

Keep You Fat for Life
While other plans have let you down in the
past, I believe my system will work for you. If
you apply my system, are patient, and see this
to the end, youll get the results youre after.
I believe this is the last diet-related program
youll ever spend money on.
Why? Its simple. Because my diet methods flat
out work. I can confidently say that because
I know whats in store for you. I know youre
going to follow what I present; therefore, I know
youre going to crush it.
But, before jumping into the workouts, its
important that you review the next section on
the five most popular, yet sabotaging myths.
Although you now know the reasons keeping
most people from having a six-pack, you also
need to know the five most commonly believed
myths that keep millions of men and women fat,
and they dont even know it. Chances are, at
least one of these myths sabotages your fitness
and fat-loss success. Simply believing even one
of these myths can totally derail your progress,
results, and goals even with Six-Pack Finishers.

SIX-PACK FINISHERS COMPLETE GUIDE

13

THE FIVE POPULAR, YET

SABOTAGING FAT-LOSS MYTHS
Youve been lied to countless times. There are
so many myths out there.
The good news is that the truth is much simpler
and more straightforward. Before jumping into
the five worst fat-loss myths, its important for
you to know that
You can flatten your stomach and sculpt your
six-pack without starvation diets, salads,
cravings, bags under your eyes (adrenal
issues), hours of cardio, or destroying your
social life.
You dont need low-fat diets, no-carb
diets, Atkins, Zone, or any other celebrityendorsed diets.
Those methods and diets all sound stupid
because they are. Theyre nothing more than
marketing gimmicks with the goal of generating
curiosity.
Unfortunately, those approaches also generate
poor health, results that dont last, and weight
gain. Simply say no to the fad diets, hours of
cardio, endless crunches, and harmful diet pills.
Now, lets start uncovering all of the myths that
prevent you from achieving the body of your
dreams.

1. Restrict Calories
Theres a huge myth in the fitness industry that
tells people to lower their calorie intake in order
to achieve a smaller midsection and to lose
weight. There are some very dangerous levels
of calorie intake advised on the Internet.
If you restrict your calories too much, your body
will start to react in order to preserve itself. In
essence, it will enter starvation mode and will store
more body fat, which is the opposite of your goal.

Not only this, but youre very likely to damage

your internal organs. In some serious cases, the
effects arent reversible, and they can lead to
long-term health problems.
More often, people will restrict their calories for
30 to 60 days and lose weight. The key word
here is weight. This is a combination of both
muscle and fat, sometimes more muscle than
fat.
These people quickly discover this lifestyle
leads to unhappiness and isnt sustainable, and
they regain all the weight (and more) when they
return to a more sustainable diet.
This is the major cause of the yo-yo diet
phenomenon.

2. Eat a Low-Fat Diet

A low-fat diet became popular in the early
2000s, and the government and local health
organizations promoted it.
The human body needs fat in order to function
properly. In fact, the brain cannot function as it
should without healthy fats. Fats are essential.
But its important to eat the right fats. Youll see
a list of approved fats inside the macro list; stick
to these, and youll do just fine.

3. Do Lots and Lots of

Cardio
If you have followed me for some time, then
you know I think traditional long-form cardio is
broken.
In other words, it isnt effective as the foundation
of any training program when it comes to
losing fat, flattening your stomach, or getting

SIX-PACK FINISHERS COMPLETE GUIDE

14

a six-pack. Cardio simply takes up lots of time,

doesnt promote increases in lean muscle, and
is very boring.
Many people believe running on the treadmill
or cycling for 45 minutes every day is what they
need to do in order to melt belly fat and lose
weight. This just simply isnt the case.
Weight training with short periods of rest,
accompanied by the right abdominal exercises,
is by far the best formula for fat loss. Once I
figured this out, I never used traditional cardio
as the foundation of my training program.
Finally, after years of doing it wrong, Im in the
best shape of my life.
You can find tons of free information and videos
on my blog.

4. Use Fat-Burning
Supplements
Many people have turned to fat-burning
supplements in desperation. When all else
fails to work, you can expect people to turn to
drugs and medication and make no mistake,
most fat burners (that work) use very powerful
ingredients.
While they do produce fat loss, once people
stop using the supplements they more often

than not gain the weight back. Plus, lets face

it: you cannot be on this stuff forever. It almost
always has some frightening warnings on the
label.
The ingredients are unhealthy, especially in these
doses, and you can be sure of an array of side
effects such as headaches, dizziness, irritability,
and mood swings. I dont recommend weightloss supplements. In fact, I highly discourage
them. They just arent necessary!
I emphasize the lifestyle of a healthy, fit, and
active body. When you implement the right
nutrition and training methods, you will look
great and feel great. You dont need to use fatburning supplements in order to get ripped.

5. Protein Makes You

Big and Bulky
Theres a major myth that circulates the Web
saying that the more protein you consume the
bigger and bulkier you get.
Protein is the muscle-building block and critical
to building a better body. The amino acid profile
found in protein is essential. In other words, we
need it. The moral of the story is dont be afraid
of protein, its your friend.

PART 2:

HOW TO EAT AND TRAIN

FOR SIX-PACK ABS

SIX-PACK FINISHERS COMPLETE GUIDE

16

ABS ARE MADE IN THE KITCHEN

Youve probably guessed from the previous
two sections that abs are made in the kitchen.
Without the right nutrition, your abdominals
will remain covered by a layer of fat. The truth is
everybody has a six-pack. But unless you dial in
your nutrition, youll never expose it.
What we refer to as the six pack is, in fact,
a single muscle called rectus abdominis,
which extends from the breastbone to the top
of the pubic bone. This large muscle is the
most superficial of all the abdominal muscles,
meaning that its located right underneath the
skin, so when the layer of fat that separates the
rectus abdominis from the dermis gets thinner,
your six-pack becomes visible.
Also, its important to know theres no such thing
as spot reduction. So, if youre wondering how
to target that last bit of belly fat, the short answer
is you simply cannot target and reduce fat in
one specific area. While its true that you can
tighten muscles in a specific region, you cannot
spot reduce fatperiod.
To reach your goal of a flat stomach and
sculpted abs, you have to burn fat and torch
extra calories creating a weekly deficit. I
strongly encourage a weight-training program
combined with touches of HIIT (high-intensity
interval training) as well as abdominal work.
Dont forget nutrition, this is 70 percent of the
fat-loss puzzle.
Two programs I can recommend are MFIT90,
my 12-week weight-training program and meal
planner, and HIIT MAX, the number-one-selling
HIIT program online with more than 30,000
members worldwide).
Remember, no matter how hard you train your
abdominals, you still have to eat right in order

to reduce your body fat to expose your six-pack.

Body-Fat Percentages
for Six-Packs
Both women and men need to achieve and
maintain a certain percentage of body fat in
order to expose the abdominals.
In most men, a body-fat percentage between 5
and 10 percent leads to an attractive six-pack,
while women can get a ripped midsection at
between 8 and 15 percent.
MALES

FEMALES

PHYSICAL ASPECT

5-10

8-15

Athletic

11-14

16-23

Good

15-20

24-30

Acceptable

21-24

31-36

Overweight

>24

>37

Obese

Abs-friendly, metabolism-revving foods

As previously mentioned, intense training is only
one component of a flat, attractive midsection.
The most important component is a clean,
whole foods diet.
The challenge is to embrace the right nutrition
prescription, eating habits, and diet. You should
eat foods that keep your stomach flat, minimize
bloating, and keep the metabolic rate elevated,
which forces your body to burn more calories
while metabolizing them.

SIX-PACK FINISHERS COMPLETE GUIDE

17

Protein-rich foods are ideal for getting shredded

faster since they have the greatest thermic effect
(20 to 35 percent). This means protein requires
the highest amount of energy to digest, absorb,
and convert into fuel for the body.
Your focus should be primarily animal-based
protein such as:
Lean Beef
Fish
Turkey
Chicken
Lean Pork

The thermic effect for carbs and fats is between

5 percent and 15 percent; aim to eat more
protein. However, try to get a balanced amount
of quality carbs and healthy fats but be careful
not to over-consume. Eat lots of protein and
veggies and fill in the gaps with quality carbs
and healthy fats. (See approved list of foods.)
Remember, always strive to eat whole foods
from as close to nature as possible. This
includes lean meat, veggies, nuts, seeds, some
fruit, little starch, and no sugar. The emphasis
on whole foods is because of their nutrient
density (nutrient rich) without caloric density
(low calories).

Eggs

SIX-PACK FINISHERS COMPLETE GUIDE

18

MORE ABOUT FOOD AND NUTRITION

Because its so important, I have to include a
few things to assist you on your journey. I can
assure you that, by applying these five simple
steps in addition to the workouts, you will lose
body fat, build lean muscle, and see major body
composition changes within weeks.
Also, the foods and beverages listed in the
accompanying Six-Pack Finishers Macro List &
Grocery Guide will have the highest amount of
micronutrients (vitamins and minerals) without
containing the empty calories in processed
foods. Try your best to select foods only from it.

Eat Lots of Protein

Every meal should contain some protein,
specifically, in the form of animal-based protein
(beef, fish, chicken, pork, or eggs). There are
several very solid reasons for the emphasis on
protein and this applies to everyone, not just
athletes.

Thermic effect of food

(TEF)
Protein is a very costly macronutrient for the
body to metabolize. Your body actually burns
calories in order to digest protein. Therefore,
from a fat-loss perspective, it makes sense to
include protein with every meal.

Repairing skeletal
muscle and tissue
The volume and intensity of training create
consistent damage to the bodys muscles and

tendons. Protein plays a major role in repairing

the damage.

Addition of lean body

mass (LBM)
Resistance training tears down the bodys
muscles. Therefore, its important that you
provide your body with the nutrition and food
to rebuild itself. Contrary to popular belief, a
high-protein diet will NOT create big, bulky
muscles in women. Females simply do not have
the testosterone and hormones responsible
for bulking up like males. Instead, high-protein
diets help women to achieve a slender, long,
and lean body.

Satiety
Satiety is essentially how satisfied your brain
becomes after eating food, in this case, protein.
Your hormones completely drive your eating.
Fat, carbs, and protein all affect hormonal
secretion differently. When it comes to satiety,
protein is king. A little protein goes a long
way. Furthermore, its physically impossible to
overeat protein.

Fat storage/fat
release
Without getting too complicated, its important
for you to understand a couple of hormones:
insulin and glucagon. Together, these two
hormones regulate blood sugar. Animalbased sources of protein are very dense with
amino acids and create a greater secretion of

SIX-PACK FINISHERS COMPLETE GUIDE

19

glucagon, the fat-release hormone. Insulin

is the master fat-storage hormone. When
it comes to losing fat, its fat-release youre
after. Thats why its best to eat animal-based
protein, which happens to be the best source
of complete protein.

If youre 50 pounds or more overweight, then

you need to use your lean body mass instead of
your total body weight to calculate total daily
protein.

Displacement of
Carbohydrate Ratio

While many consider this an easy area to cover,

more often than not most people overlook it.
Even if it seems as though youre maintaining
solid hydration, keep track of it to ensure you
really are. I often think Im drinking more than
I actually am, and keeping track really helps to
make sure you stay hydrated.

Typically, if your protein is high, your carb

intake will be low. And when animal-based
protein dominates this ratio, fats naturally fall
into place, and carbs are easily portioned and
adjusted based on exercise needs. While beans,
nuts, and dairy contain protein, the quantity
and quality are substandard at best. Authorities
generally recommend that you aim for a daily
consumption of protein that equals 1 gram of
protein per pound of body weight.

Quick Tips

Prepare more protein for dinner so you can

use leftovers as snacks.
Beef jerkyA great snack while on the
move.
Protein powder is a great way to supplement.
Just make sure youre using a quality brand.
The fewer ingredients the better. Look for
something with relatively low carbs.
Breakfast MUST contain protein. At least 30
grams of protein from whole food sources.
Use your accompanying Six-Pack Finishers
Macro List & Grocery Guide to choose highquality protein foods.
Make sure every meal contains a dense and
complete protein source. Maintain an overall
daily protein intake of a minimum of 1 gram
per pound of body weight. Aim for 30 grams of
whole food protein in your first meal of the day.
Note: This is a rule of thumb for most individuals.

Stay Hydrated

Hydration formula

The recommended formula to use for optimal

hydration is:
body weight (BW) in ounces per day (1 ounce
=29.5mL). This is to ensure you replace fluid
lost throughout the day due to normal sweat
and increased metabolism.
When the body is chronically dehydrated,
it holds onto water for survival. The body is
very efficient at retaining water. The solution
is to constantly and efficiently hydrate so the
body sheds excess water, which results in an
appearance of better muscle tone and a leaner
physique. Additionally, proper hydration clears
the metabolic waste from your training volume
and helps with recovery.
Important Note: Drinks like iced tea and diet
sodas DO NOT count toward your hydration
status. You will find an excellent choice of
beverages in the accompanying Six-Pack
Finishers Macro List and Grocery Guide. Review
the guide and try to select beverages from it.

Hydration timing

While increasing and maintaining your

hydration, its also important to consider timing.
Large amounts of water during meals can lead
to inefficient digestion by diluting gastric acids
and enzymes. Try NOT to drink anything during

SIX-PACK FINISHERS COMPLETE GUIDE

20

or at least 30 minutes after eating to optimize

digestion.
Relax, chew your food, and let your saliva break
down the food. Enjoy the process. Certainly,
there are times when we need liquid to clear
our throats; therefore, this is a do-your-best
proposition. Eating all the salmon and spinach
in the world will do you little good when your
body poorly digests and absorbs food because
you consumed too much liquid.
Conversely, drinking 8 ounces of water 20 to
30 minutes prior to your meal can increase
saliva content and therefore, increase digestion
quality.

Coffee

Its OK to have coffee in your diet. Despite

being demonized as a diuretic, its not. Coffee
is a known ergogenic (training aid) that contains
a fair amount of antioxidants and caffeine.
Caffeine is actually the most underused, natural
fat-burner on the market. Too many people
take pills containing many harmful chemicals,
when all they need is a shot of espresso or a
small cup of coffee (black). The main downfall
of coffee consumption is all the stuff people
add to it (sugar, creamer, etc.). However, coffee
does cause gastric motility, which can be
unpleasant for someone with a predisposition
to GI disturbances.

Teas

There are many teas to choose from, such

as green, white, and rooibos. Green tea is
another natural fat burner. Its thermogenic (fat
burning), due to compounds called catechins.
Catechins are active in both green and white
teas. It also contains theanine, a precursor to
a calming neurotransmitter. Rooibos tea is
actually an African bush that comes in green
and red. It contains no caffeine but is very high
in antioxidants. Black teas and herbal teas are
fine, too.

Alcohol

Alcohol consumption affects your hydration,

and it can hinder your fat-loss efforts. So, if you
choose to drink while on this program, then
dont consume more than one to two drinks per
week. The many red wine studies do not show
many benefits for general health. In fact, alcohol
works against you and negatively affects
hydration status
fatty acid synthesis
testosterone production
REM and second-stage sleep
All four are essential for general health, fat
loss, and better body composition. Were
social creatures, and drinking does occur.
Nonetheless, beware of alcohols damaging
effects and do your best to keep it at bay.

SIX-PACK FINISHERS COMPLETE GUIDE

21

Look at it this way: you use whatever you

consume or drink for either FUEL or REPAIR.
Alcohol is dirty fuel that negatively affects
hormonal response.

Milk

Milk is only essential for three types of people:

people trying to gain weight
people who want cancer
babies and small children
That statement usually gets some attention
and even upsets some people. Regardless, its
valid. With a few exceptions, no one other than
babies or small children should drink milk.
Milk is highly anabolic and insulinogenic (causes
a large insulin release), hence its carcinogenic
properties. The protein found in milk isnt
terrible (although casein protein often causes
inflammatory issues); however, the lactose can
be problematic for some people, even if they
arent lactose intolerant.
Furthermore, the calcium for bones is highly
overrated when you consider North Americans
consume some of the highest levels of calcium
in the world, yet have the highest rates of
osteoporosis (bone fragility and loss). David S.
Ludwig, MD, PhD published an article on milk
based on a Harvard study. In the September
2013 edition of JAMA [Journal of the American
Medical Association] Pediatrics, Dr. Ludwig
points out there are many other calcium sources
than milk, and that countries that dont consume
milk actually have a lower rate of bone fractures.
Additionally, the quality of grocery store milk
is quite low, due in large part to high-heat
pasteurization, homogenization, and the quality
of the cows it comes from. Forms of full-fat
yogurt and heavy cream DO NOT fall into this
category.
Consume half your body weight in ounces per
day, spread out over the course of the day. Begin

with 8 ounces of water first thing in the morning

prior to eating. Limit consumption during meals
and 30 minutes after eating. Limit alcohol.

Eat High-quality
Foods
What do I mean by food quality? I mean whole
foods from as close to nature as possible. The
emphasis here needs to be meat, veggies, nuts
and seeds, some fruit, little starch, and no sugar.
The emphasis on whole foods is because of
their nutrient density (nutrient rich) without
caloric density (high calories).
The foods listed in the accompanying Six-Pack
Finishers Macro List & Grocery Guide will have
the highest amount of micronutrients (vitamins
and minerals) without containing the empty
calories present in processed foods. Try your
best to select foods only from there.
Think pickle instead of Twinkie. Blueberries
instead of Blizzard. Steak instead of Subway.
Remember, the main goal of food quality is
nutrient density without caloric density. Keep in
mind, the more you can prepare your meals at
home the better.

Make food prep a high priority

One of the major downfalls in peoples diets

is due to lack of food preparation. However,
its so easy to stop and grab something quick
when youre on the go and dont have anything
handy. To avoid this, use Sunday night as food
prep night.
Grab a large package of chicken breasts from
your favorite grocery store. Toss them on a
George Foreman grill with a bit of lemon and
black pepperand youll have delicious, quality
protein for the entire week. Then all youll have
to do is grab-and-go. The same approach works
with veggies. Simply chop up some carrots,
celery, red pepper, or cucumbers. Toss them

into some zip-lock bags. Next time you get

hungry, youll have some nutrient-dense, lowcalorie foods handy. Boom! Its that easy.

hormonal secretion. Remember, optimal

hormones equal optimal health and body
composition.

Organics

Organic meats

An easy way to break this up is to think fruits and

veggies, and follow the rule of The Dirty Dozen
& Clean 15. The list is in your accompanying
Six-Pack Finishers Macro List & Grocery Guide.
If remembering the list seems a bit much, then
an even easier way to remember it is to:
Buy thin-skinned items (apples, berries, leafy
greens, etc.) organic.
Buy thick-skinned items (bananas, avocados,
sweet potatoes) conventional.
So, are organics really worth it? Do they contain
more vitamins and minerals than conventional
products?
YES, they are worth it. NO, they dont offer a lot
more vitamins and minerals than conventional
produce.

Organic fruits and vegetables

The value of eating organics lies in whats NOT

in the produce. Organics are free of pesticides
and herbicides, which even in small doses are
notorious endocrine disrupters. Furthermore,
continuous chronic exposure to pesticides
and herbicides, even at low levels, can impair

Another quality organic item with a much better

food profile than its counterpart is organic,
grass-fed beef rather than conventional beef.
This can be pricey; however, the fatty acid profile
is much different, containing much better ratios
of omega-3/omega-6 fatty acids and high levels
of conjugated linoleic acid (CLA) and vaccenic
acid (naturally occurring and healthy transfats)
that benefit your health and lower body fat.
With the emphasis on animal protein in your
diet, the cost-benefit ratio will be high. I
recommend buying meat through local farms
or small local grocery chains. A good national
chain is Whole Foods.

Macro ratios

Combining macros (protein, fats, and carbs)

ensures proper macro nutrient balance, which
tends to bring down a meals overall GI (glycemic
index). As a result, this lowers the bodys insulin
(fat-storage) response.
Reminder: Theres an excellent list of highquality macros (protein, fats, and carbs) from
which to choose in your accompanying Six-Pack
Finishers Macro List & Grocery Guide.

SIX-PACK FINISHERS COMPLETE GUIDE

23

Quick Tips

Beef is a better choice than chicken. Why?

It has a better amino acid profile and high
biological protein value. Plus, the fats from
beef are much better than chicken.
Bacon and pork are solid choices, especially
when you get sick of beef. Again, I shop for
these foods at local farms and small grocery
chains. Whole Foods is a national chain that
is solid, too.
Breads/grains. Simply put, these are very
dense, nutrient-depleted carb sources
coupled with inflammatory prolamines like
gluten and gliadin. This is a huge topic.
These foods have only been in our diet for
a short time considering how long weve
existed. We have NOT adapted to these
foods. Our bodies NEVER fully digest the
gluten peptides found in grains. The moral
of the story: We need to seriously limit these.
Just remember: empty carbs.
Pasta falls under grains. Think of it as
wheat sugar. This is SO processed, and
the GI index is sky high with lots of added
inflammatory gluten.
Eggs are king. And superfast. Try to buy
organic free-range eggs from someone local
if you can.
Cake/candy/sugar: Eliminate all refined
sugars and really limit even the natural
sugars. At the end of the day, sugar is still
sugar.
Chocolate can be an effective way to deal
with late-night sugar cravings, or even sugar
cravings in general. Its leaps and bounds
better than sugar. The brand I choose is
www.lindtusa.com.
They have dark chocolate bars ranging from
50 percent up to 99 percent cocoa; the more
cacao the bar has, the more antioxidants and
saturated fat itll have (which is good), plus the

lower carb content. You can find them at several

retailers.
The cool thing about chocolate is it stimulates
the release of dopamine, which is the reward
neurotransmitter. This will shut down your
craving for sweetness without the high-glycemic
carb overload.
Dairy in the form of full-fat yogurt and
heavy cream is fine for most people. The
issues with spiking insulin in milk come from
the combination of lactose and amino acids.
Cream and yogurt are solid sources of SFA
(saturated fatty acids).

The 90/10 rule

Some people simply need the freedom and

flexibility to deviate from a clean diet. In fact,
doing so helps many people stay sane and build
resiliency. For those who choose to deviate from
a clean diet, I prescribe the 90/10 rule:
90 percent of the time stay on track with a
clean diet.
10 percent of the time deviate and indulge
in cheat meals.
Planning and timing your cheat meals can
be beneficial, especially if you indulge around
your most intense training day(s) for the week.
Thats just a little secret of mine. Remember,
consistency is what youre after. Minor deviations
will not cause things to come crashing down, as
long as you stay smart about eating clean.
Emphasize whole foods from as close to
nature as possible. Every meal should contain
some proteins, fats, and carbohydrates (PFCs).
Continue to shift toward local organic produce,
and organic, free-range, grass-fed beef.

Eat Consistently
Consistent meals and snacks are important. The
key here is consistency. What works for some

typically doesnt work for others. In a busy and

fast-paced world, we have to do the best we
can; for some that means three square meals,
for others five to six smaller meals. Find what
works for your lifestyle. Be consistent and make
sure to get all your macros in.
Use your accompanying Six-Pack Finishers
Macro List & Grocery Guide to quickly choose
foods and snacks. Also, you can use your
accompanying Six-Pack Finishers Athletes
Food & Training Journal to track the frequency
and consistency of your meals.
Analyze your schedule to determine the best
meals/snacks regimen. Be consistent. The
number isnt as important as making sure to get
in your macros and the consistency piece.

Eat Around Food

Intolerances
Its important that you become aware of how
food affects your body and makes you feel. I
like to use a simple tracking system (smiley
face/frowning face). Think about how you feel
before, during, and after you consume your
meals. Leave a face next to the item, in your
accompanying Six-Pack Finishers Athletes Food
& Training Journal, based on how you feel.

Why?

Certain foods might cause you to experience

low-grade, chronic inflammation thats not only
harmful to your health but also robs your body
of important nutritional resources.
For example, if your body is using nutritional
resources (calories, proteins, fat, carbs, etc.)
to fix and repair damaged tissue from a
food intolerance or sensitivity, then its not
recovering from any training or exercise as well
as it could. And, very possibly your body might
not build lean body mass or burn fat.
Track and log physical (gastro/energy levels)
and emotional (alertness/mood changes) states
in relation to food intake. Feel free to use the
Six-Pack Finishers Athletes Food & Training
Journal that came with your Six-Pack Finishers
program. Or, if you already have a favorite way
to track, stick with that.
Throw out your excuses. Start by implementing
the five basic nutrition principles (protein,
hydration, food quality, frequency, and food
intolerance) from this nutrition prescription
guide as well as the Six-Pack Finishers Workout
training manual.

ABDOMINALS: HOW TO EFFECTIVELY

TRAIN ALL FOUR QUADRANTS
Its important to train all four quadrants of your
abdominals effectively and efficiently so that
after you reduce your body fat to a low enough
percentage, your six-pack actually shows. You
have to train your abs properly so theyre dialed
in from all the different angles.
If youre like me, there was probably a point in
your life when you were doing crunches and
thought that was all you needed to do. But
crunches dont work your entire abdominal area.
And if youve ever seen a dialed-in or superchiseled six-pack, then I can guarantee you that
person isnt just doing crunches. Instead, he or
she is training all four quadrants:
Upper
Lower
Obliques
Rotationals
The abdominal muscles consist of four different
areas that work together to support the
midsection of the body, commonly referred to
as the core. The core contains upper and lower
sections, the obliques, and the rotationals.

Upper
The upper section of the abdominals or core
has various functions. The upper core consists
of the top section of the rectus abdominis,
which is the outermost portion of the abdominal
muscles.
The upper section of the rectus abdominis
muscle primarily flexes the upper midsection
of the thorax, or the thoracic spine. When the
rectus abdominis muscle contracts (shortens),
the top portion of the muscle pulls on the
SIX-PACK FINISHERS COMPLETE GUIDE

26

ribcage and spine to cause a flexion movement

in the thoracic spine.

Obliques

While performing a standard sit-up, the upper

portion of the rectus abdominis pulls with great
force to cause the sit-up movement. When
an individual has a strong core, the body can
perform this type of movement more easily.

The oblique muscles make up the outer side

section of the abdominal muscles. The obliques
consist of two separate muscles with two similar
functions.

Its very important to keep the upper portion of

the rectus abdominis strong in order to easily
perform activities associated with daily living.
This portion of the abdominals helps support
the back, helps keep the organs lying under
the muscles safe, and most important, helps
support posterior chain.

Lower
The lower rectus abdominis muscle is the lower
quadrant of the abdominal muscles. Consisting
primarily of the rectus abdominis, this muscle
serves similar duties as the upper rectus
abdominis.
The lower section of the abdominal muscles
acts to lift the thighs toward the body. This
movement is most analogous to high knee
exercises. When you lift the knees in the air,
the hip flexor muscles are primarily in charge
of lifting them, but the lower rectus abdominis
helps the hip flexors in this action. This means
that while the primary exercise of doing knee
lifts is to work the hip flexors, you can reasonably
expect to also get great benefit in the lower abs
when performing this activity.
The lower abdominal muscles need to stay
strong for everyday activities. When lifting
the thighs in the air, as in walking up stairs or
in normal gait, you use the lower abdominals.
This means all day, every day, you use core in all
basic functions.
Because you use the lower rectus abdominis
frequently throughout the day, a strong core is
important when trying to maintain a high level
of endurance.

The external oblique is the area in the core

(abdominals), known as the love handles.
These muscles are important and responsible
for twisting and side-bending actions. When
the body is upright, lets say carrying a heavy
grocery bag in each hand at the side, you need
to stabilize the core on each side to keep the
body erect. In order for the body to remain
upright, the oblique muscles need to be strong.
Similarly, both sets of oblique muscles (there are
two on each side of the body) assist in twisting
motions. When the body is twisting, as in a golf
swing, the core gets heavy use. The twisting
action is actually something you use in everyday
activities like walking, running, jogging, carrying
bags, and simply standing. These are important
muscles for these reasons.

Rotationals
The rotational muscles are the final portion that
makes up the abdominal area. The rotational
muscles are the deepest muscles in the
abdominal area and are responsible solely for
the rotation of the trunk.
While it may not be obvious, the body rotates
throughout the day quite frequently. In fact,
every step you take involves some rotation
of the spine. The main purpose of strong
rotationals is to help maintain proper balance
while performing dynamic movements.

Why We Need to Train

Them All
The abdominal muscles, that make up the
primary portion of your core, are the center

SIX-PACK FINISHERS COMPLETE GUIDE

27

point and create stability. The core is responsible

for creating stability when walking, maintaining
an upright position when standing, and for
maintaining lower back strength and stability.
In addition, the abdominal muscles allow the
body to bend over, move side-to-side, and
allow the trunk to turn left and right in a swift
rotation. Without strong abdominal muscles,
the human body cannot operate at full capacity.
Oftentimes a troublesome back is a result of a
weak core.
The moral of the story, train your entire core
frequently throughout the week. Additionally
make sure a weight-training program that
addresses your specific wants, needs, and goals
is your foundation.

Reducing Body Fat

High-intensity interval training often includes

all-out work periods followed by minimal rest
repeated for 15 to 30 minutes. As you begin
to reduce your body fat percentage, your body
will take shape, and youll begin to see the
effects of your abdominal training. Youll not
only begin to look healthy, but youll also begin
to feel healthy, and that means reduced health
risks associated with high abdominal fat.
Moreover, abdominal exercises are best to
increase the muscular endurance of your
core. Research indicates that exercising the
abdominal muscles five days per week can
have a significant improvement on muscular
endurance and strength.
The moral of the story is dont be afraid to train
your core more frequently.
Now we move into the fun stuff, the training. The
following section includes the best exercises for
increasing the muscular endurance and strength
of your abdominals.

Maintaining and creating additional strength

and endurance begins with the core. Training
the abdominals can be fast and fun. You dont
need to spend a lot of time directly training
your abs because dont forget you use them all
day every day in everything you do. The key is
to be effective with your efforts.

Best Exercises for the

Abdominal Muscles

In order to have visible abs, you need to reduce

the fat surrounding your abdominals first.

Upper Quadrant: planks, cable crunches,

incline sit-ups, FitBall sit-ups, and sit-up Vs.

This means that other training (weight training

and HIIT) should accompany your abdominal
routine. Research shows that body composition,
especially around the waist, dramatically
decreases with high-intensity interval training.

Lower Quadrant: hanging leg and knee

raises, planks, lying leg lifts, leg scissors,
decline leg raises, FitBall knee tucks, and
sit-up Vs.

SIX-PACK FINISHERS COMPLETE GUIDE

28

 Obliques: side planks, thoracic rotation,

Russian twists, seated trunk rotation, bicycle
crunches, barbell and dumbbell side bends,
and FitBall trunk rotation.

Leg scissors

Rotationals: Russian twists, seated trunk

rotations, bicycle crunches, and FitBall trunk
rotations.

Quadrant Worked: Lower quadrant

Heres a little more information about a few of

the best exercises for the abs.

Russian twists are a very effective abs-building

exercise. They target your obliques.

Hanging leg raises

If you have aspirations of achieving solid sixpack abs, then hanging leg raises will definitely
help!

If you want an abs exercise that burns, put leg

scissors in your routine. These hit the lower abs
area hard.

Russian twists

Quadrant Worked: Obliques and rotationals

Seated trunk rotations

Quadrant Worked: Lower

While a lot of abs machines are useless, the

seated trunk rotation machine isnt. It works
the obliques overtime. You can do this without
weight if need be. (See video demonstration.)

Planks

Quadrant Worked: Obliques and rotationals

Nothing screams core stability like doing planks.

Try building your way up to two-minute planks!
Quadrant Worked: Upper and lower quadrant

Side planks with knee pulls

Bicycle crunches

Riding a bike works the abs. But doing bicycle

crunches really works the abs! One of my
personal favorites.

This exercise is perfect, especially if youve

been nodding off lately while doing regular
side planks.

Quadrant Worked: Obliques and rotationals

Quadrant Worked: Obliques

The late, great Bruce Lee used to do this great

abs exercise. The decline leg raises do a good
job of thoroughly working upper and lower abs
muscles.

Cable crunch

Are crunches getting too easy? Well, try cable

crunches. This exercise does a good job of fully
engaging your abdominal muscles, specifically
the upper quadrant.
Quadrant Worked: Upper quadrant

Lying down leg lifts

Lying down leg lifts target your lower abdominals.

To make these harder, have someone forcefully
push your legs back to the bottom position.

Decline leg raises

Quadrant Worked: Upper and lower quadrant

Incline sit-ups

When regular sit-ups get easy, this exercise is

the next step. Incline sit-ups do a good job of
fully stimulating the upper abdominals.
Quadrant Worked: Upper quadrant

Quadrant Worked: Lower quadrant

SIX-PACK FINISHERS COMPLETE GUIDE

29

Barbell side bends

Most gym goers dont do (or havent heard of)

this exercise. If you want to build great obliques,
then get acquainted with the barbell side bend.
Quadrant Worked: Obliques

FitBall sit-ups

A great way to engage your upper abs is by

doing FitBall sit-ups.
Quadrant Worked: Upper abs

FitBall trunk rotations

A great way to engage your obliques is by

doing FitBall trunk rotations.
Quadrant Worked: Obliques and rotationals

FitBall knee tucks

If you want to fully engage your lower

abdominals, try the FitBall knee tuck.
Quadrant Worked: Lower quadrant

Sit-up V

This exercise is great for stimulating the upper

and lower abdominals simultaneously.
Quadrant Worked: Upper and lower quadrant

What a Balanced Core

Means and Why Its
Essential
A well-balanced core has abdominal muscles
that are equally strong and conditioned in all
four quadrants.
An imbalance of abdominal muscles can very
easily exist depending on the individual.
Imbalances often occur due to injury, so the
individual usually overcompensates without
even knowing he or she is doing it. Consequently,
imbalances start to develop.
This is why its important to continue to
strengthen your core. You must train your
abdominal muscles in all four quadrants so
theyre equally strong on each side of the body.
If the abdominals are imbalanced for any length
of time, the lower back begins to suffer, i.e.,
lower-back pain and a trip to the doctor.
Remember, when youre training your
abdominals, be sure to include exercises that
target each of the four quadrants. You dont
always have to train all four quadrants in one
routine; however, its important to make sure
they all get touches throughout each week.
This program covers it all, all the training you

SIX-PACK FINISHERS COMPLETE GUIDE

30

INDIRECT AND DIRECT

ABDOMINAL TRAINING
Indirect Abdominal
Training
Just because it may not seem as if youre
training your abdominals, oftentimes you are.
Indirect abdominal training is common, and
often individuals dont realize theyre always
working the abdominals to some degree.
For example, when performing leg lifts, hanging
from a pull-up bar, the primary muscles used
during these L crunches are the quadriceps.
What many notice the next day after performing
this exercise is that the lower abdominals are
sore. This soreness is due to indirect abdominal
training or the training for other areas is working
the abdominals at the same time.
Another example is running. This is an
endurance exercise that indirectly works the
abdominal muscles. The abdominal muscles
are responsible for maintaining strength and
endurance in the core and midsection while
running. Endurance runners indirectly train
their abdominals because the body is constantly
twisting, pulling, and attempting to maintain an
upright position for an extended period.
A very common example of the body indirectly
working the abdominal muscles is during any
weight lifting activity, especially using free
weights and barbells. During weight lifting or
strength training, the body has a challenge to
maintain a specific position.
During a biceps curl, for example, the body is
standing in an upright position and in as close to
perfect posture as possible. During the biceps
curl, the main action is to flex (bend) the elbows
while lifting the weights toward the shoulder
joints. While performing this exercise, the body
must remain upright in order to isolate the

biceps during the lift and prevent the back from

helping. As a result, the body indirectly works
and uses the abdominal muscles as a midline
(core) stabilizer.
Following are some additional exercises that do
a great job of indirectly training your abdominal
muscles. In many cases, these exercises will
make you feel as if youre simultaneously
training your abdominals.

Renegade rows

When it comes to building six-pack abs, you

have to be a rebel with a cause. In addition to
your back, renegade rows fully engage your
entire core.

Mountain climbers

While most think of this as a cardio exercise, its

also an effective abdominal exercise. You get
the best of both worlds; taxing the abdominals
while simultaneously burning lots of calories
(fat). I use this movement a lot in my HIIT MAX
program.

Spiderman pushups

Time to work your abs in superhero fashion!

Spiderman pushups not only stimulate your
upper and lower rectus abdominals but the
external obliques as well.

L-Sits

You thought doing regular chin-ups was hard,

this exercise smacks you in the face, or shall I
say, your abs!

One-arm dumbbell row

Not only a great arm and back builder, one-arm

dumbbell rows stimulate the obliques as well.

SIX-PACK FINISHERS COMPLETE GUIDE

31

Front squat

Not only great for building your quads, front

squats also work on your abdominals wall (upper
and lower abs). Because of the front-loaded
weight, your abs work overtime to stabilize
during the lift.

Standing barbell shoulder

press

The standing barbell shoulder not only builds

nice round shoulders, but this exercise also
taxes the abdominals.

Dead lift

A dead lift is one of the few exercises that works

the entire body. Its potentially the single best
movement you can do. The core works overtime
during this lift. Try it. Youll feel it instantly.

Split lunge

In case lunges get too easy, try split lunges. The

split lunge is a great supplemental exercise that
uses the abs as stabilizers.

Direct Abdominal
Training

In contrast to indirect abdominal training, direct

abdominal training is something that most
understand and are conscious of during their
training.
Direct training is when the body is intentionally
working a particular muscle or muscle group.

Over the years, many people have used the

direct abdominal exercise, and it remains a
popular exercise in gyms all over the world.
Some examples include a standard crunch, situp, plank, bridge, side plank, bicycle crunch,
or side bend. Directly training the abdominals
works to strengthen the core.
Standard crunches typically directly train the abs;
however, this isnt the most effective exercise.
For example, performing an abdominal crunch
on a stability ball is better and provides a more
intense contraction. (See video.)
Research has demonstrated that abdominal
crunches on a stability ball with resistance
activate and directly work the upper portion of
the rectus abdominis muscles.
Another exercise that directly works the
abdominals is the plank. This is a simple, yet
effective, direct way to train the abdominals.
There are several variations of planks; however,
the basic plank directly trains the rectus
abdominis (the six-pack) and the transverse
abdominis (a deep abdominal muscle).
So, that in a nutshell, is indirect and direct
training. While we discussed it in relation to
abs, it also applies to other muscle groups.
With this program, youre going to do a
lot of direct abdominals training because
you absolutely have to specifically work the
abdominals and the core. But, youre also going
to hit them using some indirect training, as well.

FREQUENCY, TIMING, & BREATHING

How Often Should You
Train the Abdominals?
Some people say to train your abdominals as
you train any of your other muscles. And theyll
tell you to make sure you rest them, too. On the
other hand, some people say you could train
them every day. So whats the truth?
Well, you can train your abdominal muscles
every day. Personally, I train my abs four to five
times each week.
Now if youre just starting out, do I recommend
training them every single day? No, probably
not. Its probably something to work toward
and build up to, but you can certainly train
them more often than you do. If youre starting
out, every other day is perfect. You can build
from here.
In this program, youll receive daily finishers
you can insert directly into your current training
schedule. You can also insert them on your
active rest days. You can also choose from some
other abdominal routines. And youll learn
how to train or how to insert them into weight
training or an effective fat-burning program
such as my 60-Day HIIT MAX program. To learn
how to effectively structure a workout >> Click
Here <<.
Daily workouts like these are important when
youre training for fat loss. Why? Because
as mentioned earlier, in order to see our
abdominals, we have to first reduce our body
fat percentage low enough so our abs will show
through. And, that is going to take more than
just abdominal exercises.

When Is the Best Time

to Train Your
Abdominals?
Timing is important. I only train my abdominals
after I do all my other work unless Im doing
more circuit-based training. Could you train
your abdominals first? Yes, in some cases. It
really just depends on what the rest of your
training program looks like.
Everything hinges on a strong and fresh core,
even when you dont think youre training your
core, you are. Its involved in everything we do.
If you train your core first, youll affect major
lifts. When I train, I like to know Im giving 100
percent effort during my strength training.
Training abs first will hinder you.
Now can you train abs before triceps, sure. But
before legs, or back, I wouldnt. Thats why I
always stick to training abs last.
When you do squats, dead lifts, or other
exercises that involve heavy lifting and engage
the core, the abdominals are the ones that
work the hardest to support the body, and to
prevent injuries while twisting, bending, lifting,
or pulling weights.
If you train the abs to exhaustion in the first
part of your workout routine, you cant perform
efficient compound exercises during what I
refer to as your primary training session. Simply
put, your core is too tired, which means youll
likely end up using poor form or training at less
than 100 percent intensity. Or worse yet, you
could get injured.

SIX-PACK FINISHERS COMPLETE GUIDE

33

Furthermore, if you train your abs at the end

of your session, they will have already seen
some indirect work and be ready for complete
exhaustive finisher-style training.
So, remember, if you intend to work more
muscle groups in a single session, then the best
strategy is to postpone the abs workout until
the end of your training routine. Try to limit
your workout to around 60 minutes, allow 10
to 15 minutes for your abs routine and watch
the magic happen. Stay focused, keep the
intensity high, and the rest periods low (45 to
60 seconds).
Let me explain. When you first start exercising,
your body burns the fuel thats readily available,
or the blood glucose, more specifically, and
then it starts releasing new amounts of glucose
into the bloodstream by breaking down the
glycogen stored in liver and muscles.
Weight training stimulates the release of
glycogen into the bloodstream. Therefore,
youll have just enough left in the tank for
training the abdominal muscles. Remember, 10
solid minutes of abs work is better than 15 lousy
minutes.
So the conclusion here is that for maximum
benefits, always train your abdominals after the
workout.

What Breathing
Patterns Are Optimal
for Training and
Effectiveness?
Many people dont know about optimal
breathing. Personally, once I implemented this
following breathing component, all kinds of
positive things started to happen. I experienced
serious improvement in my obliques, lower abs,

upper abs, and my rotationals.

Lets say that when youre training, youre doing
your crunches. If youre not breathing properly,
you could do countless crunches. But, if you
dial in a crunch and do it properly, then youll
do fewer, yet more effective, crunches.
So, when youre training your abdominals,
whats the optimal way to breathe in order to
get maximum training results?
For simplicitys sake, well use a crunch to
illustrate.
1. As youre crunching up (contracting), you
breathe the air out and then you squeeze
once more getting that extra bit of air out.
Youre getting that last little bit of crunch or
contraction. Breathe the air out and contract
your abs. This helps to eliminate the air
from the lungs, and so you can squeeze the
muscles more efficiently and get a more
intense contraction.
2. On your way back, youll inhale as you
normally do to help bring oxygen and
nutrients to the muscle fibers.
Thats how you should think about breathing
every time you train your abdominals. Every
rep should have the same focus and intensity
as the first. This little change in your technique
will take even the most simple abs exercises to
a whole new level.
If youre used to doing 100 crunches with ease,
try using this new training technique. Im willing
to bet you dont get to 100. This new method
of training your abs is going to create serious
blocks of abdominal muscle. Thats why its
very important to understand the breathing
component.
Make sure you think about this every time you
train your abs. Now that you know, every time
you train your abdominals, whether youre using
a workout from this program or not, make sure
you implement this same breathing technique.

SIX-PACK FINISHERS COMPLETE GUIDE

34

RECOVERY
If youre like me, then taking days off (rest days)
is probably tough for you. There were times
when I would work out for 14 straight days
without taking a rest day. As a result, I was overtrained and wasnt seeing the results I wanted
in my body.
Thats why no matter how good your nutrition
and diet are, you absolutely need to rest your
muscles. You tear and fatigue your muscles
during training. However, the magic happens
during your recovery and rest. This is where
repair and growth occur.
Its important to understand the three parts of
proper recovery:
1. TIBS
2. Rest days

endurance. A recent study suggests at least 20

seconds and no more than 60 seconds of rest
between sets at a high volume and intensity is
necessary to increase muscular endurance. This
study concluded that 20 to 60 seconds of rest
is important for increasing the efficiency, safety,
and the overall effectiveness of any resistancetraining program. The abdominal muscles are
primed and geared for muscular endurance,
which suggests that 20 to 60 seconds between
sets is what I refer to as the sweet spot for
effectively training the abdominals. This rest
period is definitely important to help avoid
overtraining the abdominals and can help the
body recover between sets.
Youll notice that in this program, you continually
manipulate TIBS to constantly vary the routine.

3. Sleep

Rest Days

Time In Between Sets

(TIBS)

The second recovery factor is your actual rest days.

The first recovery step is time in between sets

or TIBS.
This is how much time you rest in between your
sets. You can manipulate this based on a number
of factors, such as whether youre training for:
Endurance
Fat loss
Strength
Muscle (or mass)
Proper rest between sets will allow the muscles
to replace glycogen in the muscles to use for
the next set.
Research shows that at least 20 seconds of rest
between sets can increase gains in muscular

My philosophy here is a little bit different from

others. In fact, some people dont really touch
on this, but I believe its critical to your success.
Its still important that you constantly vary your
routine to keep your muscles guessing in order
to keep your body growing and changing.
Well, a lot of us train and work out Monday
through Friday, taking Saturdays and Sundays
off. This happens week after week. Month after
month. Your body begins to anticipate these
rest days. Its not guessing anymore because
your body knows its going to work out Monday
through Friday, and its going to rest Saturday
and Sunday. Many people do this because it fits
perfectly within their schedules.
But, lets face it: Saturdays and Sundays are
technically only days off from work. However,
you could rest a day during the week in

SIX-PACK FINISHERS COMPLETE GUIDE

35

exchange for a day in the weekend easily if you

just changed your schedule a little bit.
I like to change rest days, week after week, so
they never stay the same. Sometimes I rest on
the weekend. Sometimes I rest during the week.
Maybe you can rearrange your schedule a little
bit to take advantage of this. Theres a huge
upside to varying your rest.
With that in mind, you might be wondering,
How much rest do the abdominals really need?
As mentioned earlier in the training frequency
section, if youre a beginner, then you might
choose not to train your abs every single day.
However, its definitely something to work and
build up to. That said, training your abs three
to four times a week is fine. You can alternate
your rest and training days, or you can take a
consecutive block of rest days. It really depends
on your fitness level and how your body
recovers. The best thing you can do is to listen
to your body.

that if I get 6 hours, 7 hours, or 9 hours of

sleep, Im better than if I get 8 or 10 hours of
sleep. I swear by it. Just think about it and try
for yourself.
I can get up on 6 hours, 7 hours, or 9 hours
of sleep and feel very refreshed. However, if Im
awake at a time not aligned with the 90-minute
sleep cycle, then I find myself groggy and not
up for the days challenges.
So when youre going to bed, set your alarm
to give yourself 6 hours, 7 hours, or 9 hours
of sleep, whatever your schedule allows. Then
observe and note the difference. If youre
accustomed to getting eight hours or seven hours
or some other number, try to set yourself up to
sleep in 90-minute waves whenever you can. Ive
found Id rather get a half hour less and fall in the
90-minute window than get the extra sleep.

Sleep

What Is the Nutritional Component of

Recovery?

The third recovery step is sleep. Sleep is critical.

If youre not getting enough sleep, your muscles
dont have enough time to repair themselves.

Now that you understand the three pillars of

recovery, TIBS, rest days, and sleep, lets quickly
discuss nutrition as it relates to recovery.

For some of us, stress makes it hard to sleep.

Others suffer from insomnia because of having
all kinds of things on their minds. I know this
because I go through it. You just have try to
make sure that, if youre one of those people
who likes to do things at night, you know when
to stop for the evening.

In addition to those aspects of recovery, proper

diet with sufficient carbohydrates, protein, and
fat are essential to helping your body recover
effectively and efficiently.

Also, you might benefit from aligning your

sleep with the bodys natural sleep cycles.
Im not a doctor, but I discovered that sleep
cycles happen every 90 minutes. You go in and
out of these waves (cycles) every 90 minutes;
therefore, you want to try sleep in increments
of 90 minutes.
However, Im not saying you should sleep for
only 90 minutes. My point is that I have found

Muscular contractions in the body often

cause slight tearing, which causes the body to
immediately start the repairing phase. During
this phase, the body requires and uses stored
protein for recovery. Without adequate protein,
the muscles simply cannot recover.
Most authorities generally recommend that
you aim for a daily consumption of protein
that equals 1 gram of protein per pound of
bodyweight. And if youre more than 25 percent
body fat, then you should instead consume 1
gram of protein per pound of lean body mass.

SIX-PACK FINISHERS COMPLETE GUIDE

36

Every meal should contain some protein. Also,

be sure to include some protein with your postworkout meal. The focus should be primarily
animal-based protein such as:

6. You develop enhanced strength and

endurance in your abdominal muscles.

Beef

Overtraining

Fish
Chicken
Pork
Eggs
If youre a vegan or vegetarian, rice and pea
protein are your best options.
By consuming enough protein, you ensure that
while recovering, youre getting all the necessary
nutrition your body and muscles require.
Remember, repair, growth, and results dont
happen when youre working out. They actually
happen during your rest and recovery phases.

Benefits of Proper
Recovery
Some of the benefits of proper recovery include
the following:
1. Your muscles rebuild and can withstand the
next high-intensity or high-volume workout.
2. Your muscles can adapt.
3. Your experience gains in training
performance.
4. Your body and muscles experience faster
recovery and healing.

7. Your body can better relax and sleep.

When youre overworking the body with little

or no rest days, overtraining or overreaching
occurs.
Research indicates the overtraining syndrome
is a maladapted response to high levels of
exercise training without sufficient days of
rest in between. This research on overtraining
indicates that exercising too much without
sufficient rest can lead to neurologic, endocrine,
and immunologic issues.
Moreover, one obvious symptom of overtraining
is a negative change in mood. Allowing
sufficient rest is an important aspect in training,
which you shouldnt overlook.
When the body doesnt have sufficient recovery
or rest, the individual is at heightened risk for
overtraining. Overtraining is in some instances
a clinical diagnosis, which often refers to
the body being so overworked that it cannot
perform its regular duties. When an exerciser
works the body to such a high degree with no
rest, the bodys energy balance begins to shift
and shut down in different ways. The muscles
need rest in order to sufficiently recharge,
period.
Now that you have a good foundation of training
and nutrition methods, its time to CRUSH your
abdominals. Let the workouts begin!

5. Your muscles develop better and greater

amounts of tone.

SIX-PACK FINISHERS COMPLETE GUIDE

37

TRAINING
Important: If you skipped right to this section (as I would have), go back and read the entire guide
before starting Six-Pack Finishers.

How to Set Up an Effective Workout

While this guide is all about abdominal training, we know that to get a six-pack, you need more
than just effective abdominal training. You need a comprehensive program that includes weight
training and/or high-intensity interval training (HIIT).
Its my feeling based on thousands of trials and tons of research that weight training is the foundation
of any successful attempt to get fit. We all dont have the luxury of having a gym membership and
thats why I created MFIT90, a 12-week weight-training program that includes two approaches,
one for those with access to a gym and another for those who train at home.
Maybe you already have a weight-training program in place, and you bought this specifically for
the abs workouts, which is perfectly OK. You can just as easily plug your weight-training program
in with Six-Pack Finishers.

Sample Workout Schedule

Mon:

Thurs:

1. Weights 45-60 min.

1. Rest

2. Six-Pack Finishers 15 min.

3. Cool Down 5 min.
Tues:
1. Zone 1 Work (Active Rest) or
HIIT MAX
2. Six-Pack Finishers 15 min.
Wed:
1. Weights 45-60 min.
2. HIIT MAX or Six-Pack Finishers
15 min.

Fri:
1. HIIT MAX 25 min.
Sat:
1. Weights 45-60 min.
2. Six-Pack Finishers 15 min.
3. Cool Down 5 min.
Sun:
1. Zone 1 Work (Active Rest)
2. Six-Pack Finishers

3. Cool Down 5 min.

SIX-PACK FINISHERS COMPLETE GUIDE

Important: This is just a

sample weeks routine.
You can manipulate and/
or shuf-fle the days to
work for your schedule as
well as your capacity. I just
wanted you to see how
you can use the various
forms of training to round
out your schedule.
This type of schedule will
do two things: keep you
from getting bored and
produce incredible results
very quickly, providing
you properly plan your
diet. That is, I mean youre
choosing foods from the
approved lists included
with any one of my
programs.

38

HOW TO USE SIX-PACK FINISHERS

Six-Pack Finishers is a versatile abdominal
training program that can be used in conjunction with your current training, or by
themselves.

Heres how:
There are two sets of finishers, metabolic
finishers and strength finishers.
A. Metabolic Finishers are calorie torching, fat
blasting, high intensity core focused routines
that will test your aerobic capacity like no
other abdominal training on the market.
B. Strength Finishers are your foundation,
create raw core strength, and build rock
hard abdominals.
Together these two sets of finishers tighten
and tone your core while stripping layers of
fat off your midsection. Combine strength and
metabolic finishers for the perfect shredding
combination.

Use Six-Pack Finishers With Your

Current Training
You can use either of the finishers to do just
that, finish off your workout. Just choose 1 from
either set and add it preferably to the back end
of your strength training. Its recommended that
you switch back and forth between the Strength
and Metabolic Finishers.

Use Six-Pack Finishers By

Themselves
The combinations are endless. Use Six-Pack
Finishers on Zone 1 (active rest) days. Use the
metabolic finishers in place of your cardio, and
finally choose two Six-Pack Finisher workouts
and crush your cardio and your core in 20
minutes or less.
There us no other abdominal training program
that torches more calo-ries and burns more fat
period!
Now get going, as in now. Stop thinking and
just start. Trust me; theres so much power in
just waking up and doing, before your mind has
the opportunity to play games on you.

METABOLIC FINISHERS
A

ABDOMINALS

SETS

REPS

REST
Phase 1

SitUp V

Mountain Climber

Trunk Rotations

30

Optional

Plyo, Jumping, or Squat Jacks

30

15
3

1m

30

*Try & Only Rest At The End Of The Set?Round

SETS

REPS

BiCycle

Lying Leg Raise

Plank

30

Optional

Plyo, Jumping, or Squat Jacks

30

REST

30
3

1m

1m

*Try & Only Rest At The End Of The Set?Round

SETS

REPS

Sprinter Cunches

PushUp Crunch

Heel Touches

30

Optional

Plyo, Jumping, or Squat Jacks

30

REST

20
3

1m

20

*Try & Only Rest At The End Of The Set?Round

SETS

REPS

Rolling Plank

Half-Seated Leg Circles

Russian Twists

30

Optional

Plyo, Jumping, or Squat Jacks

30

REST

20
3

1m

20

*Try & Only Rest At The End Of The Set?Round

SIX-PACK FINISHERS COMPLETE GUIDE

40

ABDOMINALS

SETS

REPS

REST
Phase 1

Side Plank R/L

Hanging Knee Raises

Plank Jacks

30

Optional

Plyo, Jumping, or Squat Jacks

30

30s/side
3

1m

30

*Try & Only Rest At The End Of The Set?Round

SETS

REPS

Wide-Leg Cross SitUps

Leg Scissors

Mountain Climber

30

Optional

Plyo, Jumping, or Squat Jacks

30

REST

10/side
3

1m

30

*Try & Only Rest At The End Of The Set?Round

SETS

REPS

AB Drag

Sprinter Cunches

Plank

1m

Optional

Plyo, Jumping, or Squat Jacks

30

REST

10/side
3

1m

20

*Try & Only Rest At The End Of The Set?Round

SETS

REPS

mFIT Climber

SitUp V

Plank Jacks

20

Optional

Plyo, Jumping, or Squat Jacks

30

REST

15
3

1m

10

*Try & Only Rest At The End Of The Set?Round

SIX-PACK FINISHERS COMPLETE GUIDE

41

ABDOMINALS

SETS

REPS

REST
Phase 1

Plank Up

Heel Touches

Plank Up

Fail

Optional

Plyo, Jumping, or Squat Jacks

30

Fail
3

1m

15/side

*Try & Only Rest At The End Of The Set?Round

10

SETS

REPS

Mountain Climber

Sprinter Cunches

Rolling Plank

0m

Optional

Plyo, Jumping, or Squat Jacks

30

REST

50
3

1m

10

*Try & Only Rest At The End Of The Set?Round

11

SETS

REPS

Rolling Plank

Russian Twists

Mountain Climbers

50

Optional

Plyo, Jumping, or Squat Jacks

30

REST

1m
3

1m

20

*Try & Only Rest At The End Of The Set?Round

12

SETS

REPS

Plank Up

Plank Jacks

Plank

Fail

Optional

Plyo, Jumping, or Squat Jacks

30

REST

10
3

1m

20

*Try & Only Rest At The End Of The Set?Round

SIX-PACK FINISHERS COMPLETE GUIDE

42

STRENGTH FINISHERS
1 Exercise

SETS

REPS

REST

Cable Crunch

20-25

1m

Hanging Knee Raises

20-25

1m

Seated Trunk Rotations

50

30s

SETS

REPS

REST

2 Exercise
a

Decline Leg Raises

20-25

1m

Incline SitUps

20-25

1m

Side Bends (Dumbbell)

12-15

60s

SETS

REPS

REST

3 Exercise
a

FitBall SitUps

20

1m

FitBall KneeTucks

20

1m

FitBall Trunk Rotations

50

60s

SETS

REPS

REST

4 Exercise
a

SitUp V

12

1m

mFIT Climber

12

1m

Calves Over Bench SitUps

20

60s

SIX-PACK FINISHERS COMPLETE GUIDE

43

5 Exercise

SETS

REPS

REST

Ab Machine (crunch) or SitUps

30

1m

Hanging or Lying Leg Raises

15|30

1m

Side Bends (Plate)

15/side

60s

SETS

REPS

REST

6 Exercise
a

Ab Drag

10/side

1m

Heel Touches or Obliques Machine

30

1m

MedBall OR Barbell RollOuts

10/side

60s

SETS

REPS

REST

7 Exercise
a

Knee Raises

12-15

1m

Decline Leg Raises

15

1m

Barbell RollOuts

Fail

60s

SETS

REPS

REST

8 Exercise
a

Plank w/ Thoracic Rotation

10/side

1m

BiCycle

20

1m

Cable Crunch

20

60s

SIX-PACK FINISHERS COMPLETE GUIDE

44

9 Exercise
S
S

Cable Crunch
Decline Leg Raises
Ab Machine (crunch) or SitUps
Hanging Knee Raises

10 Exercise
S
S

Incline SitUps
Side Bends (Plate)
Decline Leg Raises
Trunk Rotations

11 Exercise
S
S

Barbell RollOuts
Heel Touches or Obliques Machine
Lying Leg Raises Lift Off
Incline Crunches

12 Exercise
S
S

MedBall V
Decline Leg Raises
Side Bends (Plate)
Hanging Knee Raises

SETS
2-3
2-3
SETS
2-3
2-3
SETS
2-3
2-3
SETS
2-3
2-3

REPS

REST

25

2m

15
25

90s

10-15
REPS

REST

20-25

1m

15/side
25

60s

50/side
REPS

REST

Fail

1m

15/side
Fail

60s

15-20
REPS

REST

15

1m

15
15/side

60s

Fail

SIX-PACK FINISHERS COMPLETE GUIDE

45

TIPS FOR SIX-PACK SUCCESS

Following are tips for successfully developing
your six-pack using my specific framework,
foundation, and workout scaling. Remember
and apply these tips while training for greater
success and better results.

moreFIT Framework
Understanding the framework that goes into
developing a healthy body and an amazing
physique involves a little self-discipline and
knowledge in four pillars of fitness:

much. Be happy in your own skin. Realize your

journey is unique.

Nutrition
The second pillar of my framework determines
the effectiveness of your workout.
Nutrition is one of the most important framework
elements for your effectiveness. Having a wellbalanced diet loaded with quality whole foods
will keep you from packing on fat and, instead,
building lean amazing muscle.

Mindset
Nutrition

Training

Training

The third pillar of the framework is to train. Train

with laser focus and high intensity. Training is
what will develop, strengthen, and shape your
muscles. Theres no quick fix and the only way
to develop a six-pack is to exercise and train
hard. Everyone wants abs, and the marketers
know this. So they try to sell you gimmicks
that claim you can have six-pack abs without
exercise. Thats pure bull.

Goals
If you ignore or block any one of these, at some
point, youll end up at a dead end. Im not
saying that you cant have success to a certain
degree. But, at some point, youre going to hit
a roadblock. Embrace the four pillars of fitness
for optimal training and success.

Mindset
The first pillar of the framework you need to
familiarize yourself with is your mindset.
If youre training properly, and you have your
nutrition dialed in, and you have goals, but your
mindset isnt there, you end up at a dead end.
Focus your mind, energy, and efforts on your
primary goal. Once the routine is set, and you
focus your mindset, theres no end to what you
can do for your health and body. And once
youre making reasonable progress, be content.
Avoid the temptation to chase or do too

The only way to develop the abdominal muscles is

H-A-R-D W-O-R-K. Your training should go handin-hand with your mindset, nutrition, and goals.

Goals
The last pillar of the framework for developing
a healthy, aesthetically pleasing body is goal
setting. This pillar is often the one people
overlook, yet its so powerful and can apply to
all areas of your life to create success.
I designed Six-Pack Finishers with the goal of
helping you achieve your healthy amazing new
physique.

SIX-PACK FINISHERS COMPLETE GUIDE

46

You should also have your own personal goals

to review as the weeks go by. Setting your own
personal goals will help you to stay motivated,
give you direction, and help you to make the
right decisions along your fitness journey.

Three-Step Training
Formula

Easy Five-Step Goal Setting for Six-Pack

Success

The first and most important component of the

three-step formula is form.

Heres a quick and easy way to set personal

goals for yourself.

Your form is the foundation you will build all

your training on. Dont even give yourself the
opportunity to develop bad form. Start learning
good habits from day one, and youll set the
stage for major success.

1. Write down your goal. Be specific. Studies

show that people who write down their
goals are more likely to achieve them.
2. List three steps you need to take now. List
the three most important steps you need to
take to realize your goal.
3. Set specific dates. Turn the dates into minimilestones with small rewards for each. For
example, Its August 30th, 30 days from
today, and I have lost 12 pounds and 3
inches off my waist. This step is important
because a goal is merely a wish until you
slap a date on it.
4. Take action. Taking action right away helps
you avoid the shoulda, woulda, couldas.
Get going. Gain some momentum. As your
momentum builds, youll see results, and
youll become an unstoppable machine!
5. Make a daily checklist. Include simple
daily disciplines that, if done consistently,
will guarantee you reach each goal by its
milestone date.
There are no shortcuts in life to success or to
flattening your stomach and sculpting a killer
six-pack. Prepare, commit to win, and wage war
against whatever stands between you and your
goal.
Follow the five steps above, and you will
undoubtedly reach your goals.

1. Develop Good Form

Developing proper form might take some time.

Go slowly. Build in the right movement patterns.
If you get stuck, back up. Try again. Try until you
get it.
Keep something in mind. As your muscles
fatigue, your form will suffer a little bit.
Nevertheless, you have to constantly remember
to strive for good form during your workout.
Form by itself is only one component.
Consistency is the next step.
2.

Consistency: Maintain Good Form

Your consistency will keep your muscles working

efficiently and regularly rebuilding to the next
level. Stay consistent. When you feel yourself
falling out of good form, correct course and
continue.
I believe it takes consistency before you can
really dial in step number 3, intensity. Its
senseless to really turn things up without the
first two components. Its sort of like leaning to
drive. You start out in a parking lot, master the
gas pedal and brakes, and build in consistent
driving patterns before you head out to the
streets. As you get more consistent, youre
ready for the highways.
One step builds on the next.

Also, you can use the SMARTER system by

following this video on my YouTube channel.

SIX-PACK FINISHERS COMPLETE GUIDE

47

3.

Adjust and Increase Intensity

The final element of any effective training

program is your intensity. After your form
is consistent, then its time to increase your
intensity. Only you know what this looks like.
Adjust and listen to your body. Remember to
keep pushing yourself from workout to workout.

First Action Steps

Here are the 10 first action steps to take in
order to start effectively training and sculpting
your abs.
1. Commit to eating nutritious, fat-burning,
abs-sculpting whole foods like protein,
veggies, complex carbs, and healthy fats.
Remember, you also gain abs in the kitchen.
(See approved lists.)
2. Replace your cardio with weight training
and/or HIIT MAX, plus the workouts included
in this guide.
3. Determine your body-fat percentage.
Then set a goal to lower it to the body-fat
percentage range that will expose your abs.
(See the BMR calculator.)

4. Train all four quadrants (upper, lower,

obliques, and rotationals) of your abs.
5. If youre a beginner or just starting out, aim
to train your abs at least three times each
week. Then work your way up to five to six
times each week. If youre more advanced,
then feel free to work your abs six times
each week.
6. Train your abs last, after youve completed
your weights (MFIT90, HIIT MAX, etc.).
7. Remember, to implement optimal breathing
while training your abs.
8. Make sure your body recovers properly by
providing it with adequate time in between
sets (TIBS), rest days, sleep, and nutrition.
Avoid overtraining and overreaching.
9. Apply all four pillars of the moreFIT
Framework: mindset, nutrition, training, and
goals.
10. Implement the proper training foundation
by first developing good form, next
consistency, and then finally adjusting your
workouts intensity.

SIX-PACK FINISHERS COMPLETE GUIDE

48

LETS GET FIT TOGETHER

Far too many people fail to succeed because
they fail to act. Six-Pack Finishers will provide
you with rapid, lasting results if you take action.
By following the simple guidelines, you will
flatten your stomach, sculpt attractive abs, and
get in great shape. More important, Six-Pack
Finishers will help you develop the essential
daily disciplines to maintain a stunning six-pack
and stay lean year round.

Content with
Mediocrity?
Take action. Free yourself from the nonstop,
futile dieting that most people painfully endure
year after year until they eventually give up and
become content with a mediocre body and
subpar health. Thats the hard truth.
But the good news is that the easy-to-follow
steps, strategies, and principles in Six-Pack
Finishers will free you from that endless,
depressing struggle.

You Are Unique

Its understandable that each person who begins
Six-Pack Finishers is likely at a different stage
of his or her fitness journey. It doesnt matter
where you are. We all start somewhere.
Recall my personal story and my many failed
attempts to get fit, healthy, and lean. Over a
period of about 10 years, I actually got fatter,
gave up, struggled with destructive habits,
had a marriage collapse, and was exhausted
(mentally and spiritually) until I was fortunate to
have a breakthrough.

My point is that if I can do it, then you can too!

Start with realistic goals. Go through Six-Pack
Finishers step-by-step. I strongly encourage
you to visit www.MFIT90.com if you need more
direction or training programs to fill in the
foundation of your workouts.

You Have MY Support

Throw out the excuses. And if you havent
fully committed to Six-Pack Finishers, then
wait no longer. Start now. Make a 100 percent
commitment to flatten your stomach, lose all
your unwanted fat, and finally get healthy.
Why not? You have a proven, step-by-step
system that works, plus plenty of support. I
give away tons of valuable, free information (90
percent of what I do I give away) on my blog
and social media channels (with nearly 2 million
followers across social platforms, Im most
active on Twitter, Instagram, and YouTube.
You are now a part of a supportive community
(75,000 members worldwide) that receives my
free newsletter, tips, advice, and motivation
each week. Its free. And this might just be the
type of support you need to kick your success
and results into overdrive.
My mission in life is to spread the message of
fitness and health. Im committed to being an
example. Please join me. Stay in contact with
me. And tell me how youre doing, good or bad.
I would love to hear from you, and help you on
your journey.
To your health and fitness success,

Michael Morelli Jr.

Your Dedicated Coach

SIX-PACK FINISHERS COMPLETE GUIDE

49