how do I lose weight and get a six pack.

There are two key groups of life changes you need to make.

The first is your diet, which includes eating smaller meals, full of “good” carbohydrates such as whole grains, vegetables, and a moderate amount of fruit, protien, and healthy unsaturated fat. Cut out all snacking, soda, drink lots of ice cold water with each meal and also regular water in between, and never, ever snack or eat late in the evening.

Second, you need to exercise by doing both cardio vascular work such as running, brisk walking, tai chi, aerobics, bike machines, swimming, or similar, for 5 or more times a week, at least 30 minutes of which your heart rate should be elevated enough to cause some calorie burning. The other type of exercise you’ll need to do a lot of is crunches, sit ups, leg lifts, and similar abominal exercises to strengthen your core, and target all three major areas of the abdminals: the obliques, the upper & lower abs.

That’s the quick overview of how to do it…the hard part is sticking to a challenging enough regimine to get the results you’re looking for. Good luck.