Great physic for fashionable look

Everyone's got a six-pack. The problem for most men is it's hidden under a layer of fat. Here's how to make yours stand out

Have a great physic is a sign of fashion. Looking fatty is not smart personality. So give up your obesity & get a good & fashionable personality. To get a great follow some rules or some training program  everyday. This training program is akin to what a bodybuilder would do in the last few weeks before a contest. It covers the entire body but gives special priority to your abs—you'll work them first in every session. Most of the exercises won't be new to you, but take note of how they're performed. You'll use a variety of intensity-boosting techniques, such as holding a peak contraction and performing a slow negative (lowering) portion of a rep, to bring out the most muscularity. Pay attention to asterisks (*) in the workout chart, which denote technique changes.

 Follow a clean diet along the way to preserve all your muscle—and possibly gain a bit—as you reduce calories and peel away body fat. Soon you'll have a body worth unwrapping on Valentine's Day. Train six days per week. Perform cardio in the morning for five consecutive days and lift most afternoons or evenings. Rest completely one day per week.

For the cardio component, perform 30 minutes of steady-state cardio. For the best results, do it first thing in the morning before breakfast. 

Choose any type of exercise you like, such as walking, cycling on a stationary bike, or using a stair climber, but keep the intensity at your target heart rate, which you calculate like this:

(220 - (your age)) x 0.7 = THR (Target Heart Rate)

If your schedule prevents you from lifting in the afternoon or evening, move your session to the morning and perform cardio later. Try to keep the two sessions several hours apart. The first mistake a lot of men make is thinking that more is always better. They crank out hundreds of crunches a day and wonder why those squares of muscle aren't developing properly. The reason is that, like any other muscle, the way to build your abdominals is to keep the reps per set fairly low - in the region of 10-12 - and increase the resistance when you find it too easy, not the number of reps. That means adding weight when doing crunches or using a cable machine.                     

 A six-pack is top of the list when it comes to desirable body parts for men, yet the abs muscles often cause confusion when it comes to training. Here, we outline the science behind the six-pack and the best exercises for building yours.

our six-pack is actually one sheet of muscle, called the rectus abdominis, which extends from your ribcage to your pubic bone. So any abs-specific exercise will work the entire area, but your rectus abdominis is supported by your external obliques, internal obliques and erector spinae. Together they support and manipulate your spine to form your 'core' - the muscular region that connects your upper and lower body. A strong core is vital for performing any dynamic movements in sport and for preventing back pain. So abs training is not just for show. It will make you stand taller and perform better in all areas of life. Here's a selection of the best exercises for beginners to experts in building a rock-hard six-pack, plus variations so that you (and your muscles) don't get bored. 

It depends on your weight, size, body shape and mostly on body fat percentage. ..... You'd need to get ab implants to get a six pack in a week.