How to get a six pack – flat abs

My friend Sano asked me for advice the other day. Here is the partial  answer:

1. Six pack starts with nutrition – don’t eat crap.
2. Stay active.
3. Don’t drink soda.
4. Calories in  are < than calories out, in other words – burn more than you eat.
5. Stay very active.
6. Eat lean fish.
7. Don’t eat fries.
8. No Burgers.
9. Limit your restaurant meals.
10. Always have breakfast.
11. Have a big, healthy nutritious breakfast.
12. Stop wanting to have six pack and start wanting to lead healthy lifestyle – six pack will fallow.
13. Eat 7 – 10 servings of fruits and vegetables everyday.
14. Do weight training 2 times per week.
15. Run.
16. Do heavy weight training.
17. Run fast.
18. Do interval training 2 times per week.
19. Don’t drink fruit juices you can buy in grocery store.
20. Eat cheese only once a week, very little and very low fat kind.
21. Drink fruit juices, but only the ones you just freshly squeezed from real fruits.
22. No alcohol; maybe 2 drinks per week.
23. When you weight train, focus on big muscle group exercises – the ones that use 2 and more joints.
24. Drink only water and unsweetened herbal teas and coffee.
25. Get enough sleep.
26. Exercise everyday.
27. Do long cardio workouts.
28. Don’t eat candy and candy bars.
29. Do intensive cardio workouts.
30. Don’t eat red meat.
31. White lean chicken and turkey breast meat is fine.
32. Eat a lot of fiber – beans, garbanzo beans, peas, grains, fruits and vegetables.
33. You can eat eggs; if you eat lot of them, more than 7 per week, take some yolks out.
34. Honey is the same as brown sugar and brown sugar is the same as white sugar – use very little of it.
35. Control your portions.
36. Eat a lot = move a lot.
37. Walk.
38. Bike uphill.
39. No grandma’s chocolate cake.
40. Dark chocolate is OK to eat occasionally.
41. No fast food.
42. Work out your legs.
43. Go to bed a little hungry every day.
44. Work out you legs intensively.
45. Walk upstairs.
46. Exercise with free weights.
47. Run upstairs.
48. Exercise with heavy free weights.
49. Coffee is OK – no sugar – no cream, or very little.
50. Love nature and animals; if you don’t you will never have a six pack.
51. Eat only low fat dairy.
52. Eat some nuts.
53. Raw foods are the best.
54. Everything packaged is bad.
55. Don’t eat white flour products.
56. Switch white rice for brown rice.
57. Have 8 smaller meals every day.
58. Desert = fresh strawberries.
59. Desert = apple.
60. Desert = fresh fruit and nothing else.
61. Be consistent.
62. Surf.
63. Look into dictionary what words intensity and consistency mean and remember it forever.
64. Get some sun everyday.
65. Realize, that having a six pack is probably  not worth the effort.

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