Firstly, the goal of a summer-six pack is deceiving. It should be the 'summer-and-foreseeable-future six pack'. Don't start a diet or an active lifestyle that has an expiry date. Sustainability in both Diet and Training are key.

[Yes I sell online ‘12 week Transformation plans’, but the 12 weeks isn’t supposed to imply an end date to your fitness journey. I'll explain why later.] 
Now, to the fundamentals of getting your summer six pack!     

Diet is of the upmost importance

BUTTERNUT NOODLE EGG NESTS from the Facebook PR1MEBODY community members page

BUTTERNUT NOODLE EGG NESTS from the Facebook PR1MEBODY community members page

You can’t out train a bad diet. Cliché and frequently touted but still very true. If your diet consists of nourishing your body for 4.5 days of the week but going off the rails for the remaining 2.5 days, you will make very little progress.

A calorie deficit of your daily requirements is required to achieve fat-loss.

Note this does not mean you have to track calories. It’s advisable at some point in time to track calories even if only for a few weeks to learn more about your food habits and become aware of your true baseline calorie intake. This is a particularly important learning experience if you struggle to meet a weight loss or weight gain goal.

Failing that, there are other methods that exist such as portion control and intermittent fasting. [I discuss these in more depth in this article].

These methods can eliminate a lot of the hassle that comes with counting calories / weighing foods and is favoured among busy individuals.
–Prioritise nutrient dense foods. 
–Time your meals or macronutrients in a way to optimise your hunger hormones to keep appetite regular.

Diet Under Control?

Now use these in your training to bring out your six pack:

The most important ab work will come with strengthening the core -your foundations upon which the visible 6 pack will sit. This strength is best achieved performing compound exercises like squats (Front squats in particular), deadlifts, pull ups, press ups and unilateral compound lifts like rows, split squats and pistol squats.

{Tap the various exercises below to be directed to Instagram. Many are videos}

Front Squats & Romanian Deadlifts

Pistol Squats

Programming it:

Perform the compound exercises early in your program along with any other body parts you have planned. Then target the abs more directly with isolated* exercises.

*Being that a compound exercise is defined as one that involves more than 1 joint, and an isolation exercise is one that targets a muscle crossing only one joint, you could argue the abs have no such isolation exercises as they cross multiple vertebral joints of the spine and the pelvis: but i digress...

Ensure the more isolated direct abdominal work is a mixture of:

1) Isometric resisted movement like pallof presses, whereby the abs resist movement rather than generate movement.


2) Lower limb generated movement like wipers, vertical leg lifts etc


3) Upper-body generated movement like oblique sit-ups and Exercise ball crunches 

4) And even exercises that are a combination of 2 & 3

Note that 1, 2 & 3 can all utilise a combination of both rotational as well as bending/extending forces or movements.

Don't start a diet with an end date continued...

Despite my plans being titled as '12 weeks’, they’re designed to help those with a goal achieve optional health and habits that are sustainable far beyond the initial 12 week kick-start.

For gym-newbies the training functions as an onramp as such for fat-loss , muscle gain, better body awareness or a combination of all . Along with reaching initial goals within a time frame, the idea is to learn new skills and technique and develop a passion for training towards new goals in the future.

As for Intermediate gym goers on the PR1MEBODY App, my goal is to give them a little more direction, iron out any technique faults and teach them the benefit of training with correct programming so they are encouraged in the long term.

When it comes to the diet guide that accompanies my 12 week plans (The Nutrition Fix), the goal is similar to that of the training: longevity and sustainability. It doesn’t just end at 12 weeks leaving you wondering where you go next:

The guide provides a framework and solid knowledge base whilst outlining ways to loosen the reigns a little and adopt a more flexible approach to eating when needed or wanted. It also coaches techniques and habits that can be used to dial in the diet whenever needed like after an indulgent holiday.


You may frequently read and hear sales pitches for quick fixes but these are usually too good to be true for 99% of the population. Long term strategies and mindset win the race. Trust the process!