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Champions expect to win in advance. Believe in you and your life
becomes a self-fulfilling prophecy. ~Carol Whitaker

Having a six pack is attainable by anyone that truly wants to transform their physique, it may seem like a lofty goal but with hard work and dedication you too can achieve awesome abs.  There's nothing quite like having a ripped midsection, it's highly empowering. 

I'm often asked how I achieved my six pack, people seem to want t quick fix or think they can spot reduce one part of their body, it takes total body conditioning and training to achieve.  It is very achievable with hard work, endurance, determination and dedication in addition to eating a clean healthy diet.

You can have a tight, sexy mid-section that are like abs of steel just as I have, by following my Six Pack Ab program. I’m not going to kid you and lead you to believe that you’ll have it soon and with little effort, it takes a lot of hard work in the gym and being able to stay focused on your goal until accomplished.  You can workout like crazy 7 days a week but if you go home and eat junk food and expect to see results you’re highly mistaken.  You have to eat clean, clean, clean to see the desired results you’re hoping for.

Committing to living a fit lifestyle is a must, if you stay on track and truly stay laser-focused on your dream of having a six pack then you can have a killer washboard stomach within 90 days (if you don't have a lot of weight to lose and if you do it will just take you a bit longer).
It's not easy but its well worth your time and energy required.  You have to be patient, you didn’t gain weight fast, it took years of being not so active and eating junk food to get where you are today... So it is with training, it takes time to burn all the fat that is covering your desired midsection.  If you gain weight first in your midsection that will be the last place you lose it. So be patient, you may achieve your goal before 90 days or it may take you a little longer, either way if you achieve the desired six pack in the end it will be all worth it, by honoring your goals and attaining your dream you will have more self confidence and inner power than ever before.


Do you have a burning desire for change?  Are you willing to commit to changing your lifestyle for good?  Are you ready to be in the best shape of your life?  If so, congratulations!  Each of us innately has what it takes to succeed, it's just a matter of changing your thoughts to accomplish your dreams. Believe that You have what it takes to have a six pack!

 First you need to look at your family's genetics.  What is your physique like now?  How about your family, what are your parents and siblings figures like? Do they carry most of their weight in their abdominal area or the bottom half?

If you carry your weight mainly around the middle then it will take you a bit longer to see your awesome six pack than those that carry their weight around the lower half.  Don't be discouraged, just realize where you gain weight first will be the last place you lose it. It's a bummer for sure, but if you understand how the body burns fat then you'll be better equipped on how to accomplish your goal of getting a ripped middle.


For starters, you can't pinpoint or isolate a specific muscle groups to tone or burn fat. The entire body has to shed fat in order to see your desired six pack. We all have abdominal muscles it's just a matter of losing the fat stores that covers them to be able to see them.  As you start to lose weight and strengthen your muscles you will soon begin to see your abdominal muscles taking form and that is exciting!

Regular exercise is critical to achieving your six pack dream. If you don't make time to exercise 5 to 6 days a week for 45 to 60 minutes sessions you will never see your awesome six pack. You can alternate cardio and weight lifting days throughout the week, just make sure you exercise at least 5 to 6 days a week. I lift and do cardio Mon, Tues, Thurs, Fri, Sat. Wed I only do cardio and Sun I rest fully. I train first thing each morning to ensure I get my workouts in before my busy day begins.


Diet is 85% of the equation in achieving a six pack goal. It is critical to eat healthy, whole foods often throughout the day. When you eat small meals every 3 to 4 hours you will turbo-charge your metabolism. You will have the needed energy to build muscle and burn fat faster. I can't stress to you enough how important it is to eat a clean diet. To achieve best results you'll need be sure to eat 5 small meals throughout the day. Eat your largest meal at the beginning of the day tapering off to having smaller meals at the end of the day.

Most meals should consist of a lean protein, a complex carb, fresh veggies and 1 Tbls of good fats, (ie: olive oil, nuts, omegas or flax seeds) daily. Use the size of your palm for proteins and complex carbs. Have your complex carbs during the first part of the day and fibrous carbs the second half of the day. Try to have your last meal between 6 and 7pm. Be sure to drink at least a gallon or more of purified water daily to keep your metabolism burning and to remove toxins from the body.

You have to eat clean if you truly want a six pack that means illuminate sugar, bad fats, processed foods, white flour and sodium from your diet.  Try to stay away from breads and dairy products also until you reach your goal. If you eat fat you get fat! Stay away from cheese, fatty meats, butter, etc.  If eating clean seems confusing to you remember the saying, "If God didn't make it don't eat it." By eating whole foods your body will be fueled with the proper energy and nutrients it will need to efficiently build a hard, shapely physique & a six pack.


Next you will need to do high intensity interval training (HIIT) at least 3 to 5 days a week for 20 to 30 minutes along with lifting weights at least 3 days a week. When you strength train you will use your core muscles to stabilize your body which will strengthen your abdominal muscles, keep your core tight throughout all exercises. Doing core training such as yoga and Pilate's is also an excellent choice to strengthen your midsection.

Performing exercises that focuses on the abdominal muscles is absolutely necessary to achieve a desired six pack. Below is a list of various exercises that you can do 3 times a week. You can train abs before or after cardio or in the evenings before dinner. Do not train your abs every day, they need recovery time too just like your other muscles. Do each exercise 3 sets of 25 to 50 reps or even better yet to failure. Be sure to complete each exercise with good form. Remember quality or quantity.


Crunches - With your legs up in the air at a 90 degree angle lift your shoulders up keeping your chin off your chest, place hands gently behind your head.

Twist Crunches - Reach with your elbow across your body to the opposite knee keeping your knees in the air at a 90 degree angle, do these slow and controlled.

Mason Twist - With your legs and torso up in the air clasp your hands in front of your abs and touch the floor quickly on either side of your body while stabilizing your core.

Three-Up Crunches - Do 3 small crunches in a row holding each little crunch for 3 to 5 seconds as you go up.

Bicycles - Lay on your back and raise your pelvis up and do bicycles with your legs, 25 forward and 25 backward.

V-Ups - Lay on your back raise your legs and torso at a 90 degree angle hold for 30 to 60 seconds and release back down to beginning position.

Superman - Lay on your stomach at the same time lift your legs and arms straight out as high as you can for 30 to 60 seconds.

Planks - Lie on your stomach on the floor, lift your body up on arms with your forearms and hands flat on the floor toes and hands, hold for 30 to 60 seconds

Always stretch after you train and drink plenty of water before and after training. Also drink a whey protein drink and have a piece of fruit after all training to ensure your muscles have the needed nutrients to repair quickly.


Commit to excellence by following my LivFit program if you truly want to see your awesome abs. If you want results faster then be sure to incorporate Liv Sxinney and Go Nitrimax into your daily supplements for maximum definition. Having a shredded six pack isn't only attractive but it's essential for optimal health & fitness. To learn more about Liv SXinney Max & Go Nitrimax visit my Liv Int’l website at

Do yourself a favor and resolve to get in the best shape of your life this year! Stop procrastinating and believe in YOU! Focus your attention on loving every aspect of your body. Each day do something relaxing & enjoyable, take time to pamper yourself.

By balancing the body, mind and spirit you will be more confident, feel healthier, and live a happier life. Believe that you can have an awesome six pack. If you stay true to yourself and do my Six Pack Abs program by exercising regularly and eating clean you will have fantastic results. Stay positive and believe in your dreams ~ Dreams really do come true!

Happy training! xo

Carol Whitaker
 Lifestyle Fitness Consultant & Coach
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