Jon Resides: Chicago, Illinois Age: 30 Height: 6ft 2"  Weight: 195 pounds Favorite Body-part: Abs! Waist Size: 32" Body Fat Percentage: 8% So how does Jon keep in such great shape all year round? I train about 12 hours per week on a 6-day rotation. I use heavy weights and low reps to keep my body in good physical condition. I do abs usually every day, and calves every other day. I also do 35 to 45 minutes of cardio each day using the reclined bike, treadmill, and elliptical machine. As most of the other guys featured in the Abs of the Month Feature have told you, correct nutrition is the key to getting abs. It’s refreshing to have a site like SixPackNow.com who teach people the importance of proper nutrition with their Personalized Ab Plans. I cannot stress enough the importance of a good diet if you want to have a good six pack.  You should strive to eat at LEAST five solid meals per day, spaced out every 2 to 3 hours. Your meals should consist of a serving of protein, a serving of complex carbohydrates and a serving of fibrous carbohydrates coming from vegetables. Protein sources should include chicken breast, turkey, lean beef, fish (tuna, salmon, cod, tilapia, catfish, whiting), and egg whites. Complex carbohydrates should come from baked potato, baked yam or sweet potato, plain oats, and brown rice. Fibrous carbohydrates should come from vegetables such as cucumbers, asparagus, lettuce, brussel sprouts, spinach, broccoli, cauliflower, and many others. Keep the variety of your vegetables great, choosing many different colors, and making sure not to overcook them, as this will get rid their nutrients. As for workouts, try to keep them aerobic. Circuit training, with short rest periods in between sets keeps your heart rate high. When your heart rate is high, you will burn more calories during your workout. Just make sure that you are properly fueled so that your body relies on fat for fuel rather than your hard-earned muscle mass. My top five tips for getting in shape. 1. Aspire to be the very best 2. Keep motivated and be persistent 3. Watch your diet intake, it is so important! 4. Exercise regularly and don't forget cardio! 5. Apply weighted exercises into your abs workouts I hope these tips will be useful. Good luck guys  Jon