ABS / Cardio / DIET / Fat loss

5 Secrets to Getting a Six Pack Fast as Hell

In this blog post I want to go over the 5 most important things that you need to know an do in order to get a six pack FAST AS HELL!!! I hope it answers a lot of the questions you guys have been having.

I ALWAYS hear people saying that its ok to train abs everyday, that is pharmaceutical grade bullshit! are just like any other muscle. You wouldn’t train legs every day so why would it make sense to train abs every day? I train my abs 2-3 times per week. If your just starting out, you should do even less. As rule of thumb, after you workout a body part, wait till your 100% not sore before you train that body part again.

there is no such thing as spot reduction. If you workout your abs and get them strong, they still may not show if you have a layer of fat on them. People think that just doing ab workouts will help them lose there guts, but it does not work like that. You can’t just make it disappear from your waist alone.
When you increase your exercise time and moderately cut back on calories, your body will start to burn some of your stored fat for energy. The result is fat loss… everywhere. When you drop enough fat for your six-pack to show.

you cannot out-train a bad diet!!!!! Abs are made in the kitchen and not the gym. Diet is responsible for 90% of your results! In order to burn the fat that is covering up your abs you need a good diet and a solid strength training program backing it up. Here is some FREE info to get your started! 

I strongly recommend your try HIIT (High Intensity Interval Training) cardio. It burns WAY more fat in far less time than traditional cardio. A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!
I have a lot of info about HIIT in MY PROGRAM. Here is a video of me doing a version of HIIT (this video has over 1,200,000 MILLION views!)

Since our bodies are over 70% water, drinking water is essential for optimal health. Water helps prime the body for fat loss, as well as flush out harmful toxins. Not drinking enough can lead to a water imbalance in the body, which can increase your risk of disease. Water is the ONLY thing I ever Drink (and alcohol a few nights a week). I have written more on this topic HERE

Make sure you try out my new 6 pack / Fat burning workout too!

Download the The Workout and Diet plan for FREE from my FaceBook page (make sure to “like” it!) This FREE Link will be taken down in 14 DAYS! so act now!!!

For best results, make sure you follow a good total body routine and diet (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.


Brandon Carter


76 thoughts on “5 Secrets to Getting a Six Pack Fast as Hell

  1. Do you need to do cardio to build muscle? I mean, apart from burning fat, what is cardio good for? I still do cardio but not so much because i have high metabolism genetically so my abs always show anyway 😛

    • No you don’t need to cardio to build muscle, doing cardio while bulking will only slow your results however i still recommend doing cardio straight after a weight lifting sessions to keep visceral fat levels down, all you need to put on muscle for your body type (Ectomorph going off what you say) is Fast digesting carbs like white potatoes, white rice and pasta etc, and the amount of protein you take in daily, get your body weight in lbs and double it, that figure in grams is the amount of protein you need daily, and good fats are essential to build muscle, and multi-vitamins and plenty of water, give that a shot and in 3 month you’ll notice a difference providing you train solid for that time span.

      • Brandon is right. Heart is the most important muscle. That being said, When your Bulking Limit your cardio to once a week at most two times to ensure your still getting cardio in but not loosing mass. As to add on Gavs comment subsitute the white crap(except potato) and try eat to get in whole wheat pasta, brown/wild rice.( Wayyy better for you!!)

  2. Man first of all… shout out to anotha broths from da Southside…. Second ima start this week on your program and hope my results are just as impressive …..Peace

  3. yo brandon,

    I’m very skinny and I wanna gain 40 lbs of muscle mass.
    People in the gym tell me that I will never succeed in that =/
    But I wanna proof them wrong and reach my goal.
    Will your plan help me do it ?

    • simple as u skinny eat more than you workout love food than the 46lbs plate, i mix my workout a lot of time each week i do different things in the gym jst to keep my muscle in constructions but i stik with B carter fat burner diet plan ur muscles ur call??
      whatever NO food NO muscles

  4. Hi,i saw what you did for jozen(until i get married blog) and told my self i was going to do this but after returning to 10-12hour days and now two kids (5and 4mos) not sleeping full nights yet. Where do i find the energy and motivation more importantly to get into this? Any suggestions ?

  5. hey dude, thanks very much for the tips and the workouts, most of them did gr8 4 me, i lost 14 kg of fats and im shooting out for more, many of that bcoz of ur workouts on utube, thanx again, btw , i liked ur facebook page but still unable to find the link or where i can download the diet plan and workout , hi 5

    • my fault. I DO drink protein shakes (whatever is on sale cuz its ALL the same). Alcohol is bad for you WHOLE body… But life is about living so fuck it! lol, I just try to make sure I only have a few drinks if I go out. Just make sure its not the sugary shit that girls drink. I usually drink on or 2 beers or hard liquor straight. Its all about moderation my dude

  6. hi brandom your routines are strongly helping me. besides, Let me tell you that I have been drinking proteins like optimum serious mass and gold standart whey plus your cardio programms push ups, etc and in fact that helps a lot everything starts in your mind regards from peru take care and see you soon!


  7. training smart,i like that,i like your regime,doing intensive workout for less time,that way you can push yourself to the limit,i’m doing cardio from your videos and it’s really a good way of getting lean.

    But first thing you should write is diet,eating the right food,and then is exercise abs.If someone has good diet then the rest is easy..my main focus is diet,anyway i learned a lot from you bro,you are a inspiration and motivation for me.

  8. Hey Brandon this might sound dumb but does it matter at what time you workout? If so what time is best? I workout around 7 or 8 PM ,before I take a shower, and then go to bed to let my body recover.

    • water will burn you more fat than anything it said above no money needed water is free and evrywhere school fountain ur washroom don’t drink that lol

  9. Just a quick question,
    There’s alot of stuff across the net saying that you can build muscle and burn fat at the same time. However they require totally different diets. One involves burning more calories than you eat while the other involves eating more calories than you burn. Would this mean that you cannot burn fat AND put good muscle mass on at the same time?

    If i were to eat a sufficient amount of calories to put good muscle on, and at the same time have good gym workouts would HIIT aswell be a hindrance to the amount of muscle i can put on?


  10. hola. i try get m abs bigger. ill start you workout routines and i try go shape in six months. ill send photos now and after 6months!! thanks 4 advises!!

  11. Yo brandon, i got a question or 2 ight i weigh around 90kg(200lb) but I aint really fat i just need to tone whats the best thing to do? and how long will it take ?

  12. Hi, Brandon!

    I’m a 15 year old guy from Norway, and i’ve started doing cardio around 6AM. Followed by an ab workout. (On empty stomach) Is this a good combination for loosing the tiny bit of fat around the abs?

    I also eat healty 😉

  13. hi, Brandon

    im 18 years old and very ripped. but i want to ask you if you could make a video on a really tuff ab workout to gain 8 packs, i want you to focus on the lower abs.

    • HAHAHA you gotta be shitting me homie. I said like 30 times that you dont count reps, just do each thing for 30 seconds. as a rule of thumb, i NEVER count reps. i time it, or go to failure

      • you got me wrong man ! I know that I will do each exercise for 30 seconds , but , should I repeat it ?? I mean the whole exercise (30 seconds)

      • Lol some of the questions you get man..haha ive just started watching your videos and planning on purchasing your full workout plan soon. It looks solid, and I think its awesome that you are actually in amazing shape..unlike a lot of other peoole trying to sell diet and excersise plans. Keep it up dude

  14. yo brandon i’ve been doing your ab workouts for a couple of months man but i still don’t have results like yours at all, i have a healthy diet, lots of water, i do the ab workouts 3 times a week nd hiit cardio 5x . My upper abs luk great, the core is starting to get shaped BUT my lower abs are shit man, can’t see em or feel them lol and i ain’t fat either am 15 turning 16 in one month. Can you plz make a lower ab workout vid and suggest any advice plz…can i use t-rexx wen am 16 ?
    thnkx for everything so far b keep it up nd plz reply

  15. Bro , thanks man i tried your program from the video and you wont believe it working in 4 days that i am getting results, my stomach is goin in im gettin some shape under my chest.but need to know i am doing ab, quick walk and having green meal , will that be enough or i need to do more, cos i dont wana spend money on gym bro pls advice

  16. Soo, Brandon. I wanna lose my belly fat and get six pack. I haven’t kickboxed in 3 months and im planning to start again after the holidays. My plan is to kickbox 2 times a week, go jogging 2 times a week and while jogging doing some of ur exercises for losing belly fat. And i will do them also at kickboxing after im done with my training. im 71kg And 1.76cm. How long will it take me, and u said that if i keep doing ur excercises after a time i wont lose mutch belly fat again, but does that matter, cause i do kickboxing and we do alot of other exercises too there (Not weight lifting). Also i can see the my sixpack but its covered with a layer of fat, i mean i can see the blocks haha. XD, but will i reach my goal withing 4-5 months?
    Thanks Bro, Peace XX

  17. Thanks man! I just did the 15 min ab workout for the second time and I was able to get through the whole video without stopping it this time. The first time I did it I had to stop twice and my abs were sore for a couple days but now I can definitely notice they are stronger bc I was able to do it without stopping 🙂 I will let you know how it’s going for me!

  18. Hey dude,
    I just turned 15 like 5 days ago, and have been doing your abb work out for about 2 weeks ( with a little break over Christmas 😉 Before I started doing your workout I would do sit ups like hundreds of the bastards. I’m afraid that I may not have done them corectually and my abbs instead of sticking out are sort of a flat solid muscle ( when I tence). Is this normal and will they stick out as they get stronger or is it just me?

    Thanks again

    Ps- My height is 170 and my weight is 58kg. Of that helps?

  19. hey Brandon,

    im skinney but i got a small belly but i dont wanna have a skinney pack when i loose all my weight how can i do it?

  20. Hey Brandon! I’ve just tried your amazing 15 min abs workout and well, I must admit I died at least 3 times. oO 😀 At first I did not think it would be that hard to survive but it is. Hope one day I will manage to do the whole workout. 🙂 Thanks really much for posting this video! Keep it up dude! 😉

  21. Yo
    I tried a lot of abs workouts in the past like this “8 minutes” thing and other stuff @ youtube , but yours is the only one that actually changed my appearance in a way that I expected and I’m gonna stay with it (iron butterflies rock! :D) . My six pack slowly comes out , a few more weeks and I think it will mostly show up . Thanks a lot .

  22. Hi Brandon

    Quite a serious questions but i am in good shape and i like to work out but the problem is i go travelling for a year or so and due to funds and jumping about the place what the hell do i do with regards to diet and workout!? Any suggestions!?

  23. yo Brandon, ordered ur program a couple weeks ago and am already starting to see results. just wondering do u do cardio before your strength training or after? let me know. thx bruh

    • Thats whats up Chris!!!

      Thats for ordering the program! I am glad that it’s working well for you!!! I ALWAYS do strength training BEFORE cardio!!! studies have shown that you burn a lot more fat that way!

      Good Question homie! be sure to keep me posted on your progress!

  24. Thanks bro! In one of ur vids u say to do cardio everyday which I’ve been doing, but do u do HIIT cardio every morning? If not, what other kinds of cardio do you do? I don’t have any problems doing HIIT as I’ve been burning a lot of fat in a quicker time but I wasn’t sure if I should do it everyday. let me know bruh!

  25. How often should I do cardio when I am training to get bigger muscles and burn more fat, without slowing down my results at the muscle building?

  26. I tried it but it’s hard to understand when I only lose weight but my waist is still not reducing. I do not understand what the problem is!

  27. brandon i have one qusetion
    do you continue working your abs 2-3 times per week or not and when you are saying that you are working your ‘abs’ 2-3 times per week the next days you do cardio or you wokr to you hands and your legs

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