Who has the best chance of achieving a six pack? Of course the answer is very simple, anyone who has low enough body fat can achieve abdominal definition. By now I'm sure you're well aware of the body fat ratios needed. 10% or less for men and 15% or less for women. We all know as you get older that it does get increasingly more difficult to stay and keep in shape, this all boils down to our metabolism, which as we grow older begins to slow down, meaning that body fat can be twice as hard to shift. You know I used to find it pretty easy to stay in relatively good shape during my teenage years and early twenties, yet as soon as my 30th birthday was creeping up on me I really began to notice how much harder it was to shift even the smallest amount of fat. With that being said it will of course be much easier for a teenager or person in their early twenties to achieve abdominal definition simply due to a much faster running metabolism. So what about everyone whose teenage years have long deserted them, how can I increase my metabolism? The answer and solution is pretty simple. Smaller, more frequent meals eaten every two-three hours will increase your metabolism instantly! Combine these meals with both a good serving of quality protein and some low glycemic carbs and you're on the right track. If you're over 25 you cannot afford to stick to a two-three larger meal per day routine, it's not going to do you any favors. I understand the difficulties of sticking to such a plan especially with job commitments and a busy schedule, however what I found most beneficial to me is supplementation. Protein shakes and bars are so important in my routine in helping to keep my metabolism active. I  don't have the time to eat balanced meals every three hours day in, day out, so what I now do is prepare my beaker/shaker, add four heaped scoops of whey protein powder, about 300ml of skimmed milk and 100ml of water, add three ice cubes and take with me to work, I'll then have half the shake at mid morning (which provides me with 40g of protein) and the other half mid afternoon, this alone takes care of two of my meals, on training days I'll add a piece of fruit to each of these meals. This simple little addition to my plan has made all the difference, on occasion I'll sometimes have a low carb bar if I'm real busy or just a piece of fruit, just so I know my metabolism is being stimulated and not slowing down. Carb Rotation has also been an absolute blessing, I never realized just how a simple change like this could help me burn fat and keep hold of my muscle mass. My Online Trainer Matt had advised me to increase and decrease my carbohydrate intake according to my activity level. With carbs being an energy source it was important to consume a higher amount on the days I felt I needed more energy and less on the days I didn't. I workout four days a week and do both my cardio and weights in the same session which is early evening at 5pm. On the days I train I aim for a solid 40-50 grams in every single meal up until my last meal of the day which is just a protein shake. This provides me with 250 grams of carbs which gives me the energy I need for a good workout. As I have a desk job, my activity level is pretty low during the day, so it would be pointless on the days I don't train to consume the same amount of carbs, why? Because I'm not going to burn them off and we all know what happens to carbs that don't get burned off!!! They turn to fat!!  Therefore as suggested to me, I half my carb intake down to approximately 125-150g, which not only gives my metabolism a massive shock, but gives the energy I need to get on with my daily activities. I continue to maintain my protein intake every day, which is around about 175g, as I weight 165 pounds. I'm now 35 and I feel like I'm in the greatest shape of my life. You too can make real progress if you really commit to the advice the Team @ SixPackNow lay down for you. Once you get into the swing of doing this, it becomes second nature. I promise you. you'll see the difference. We cannot turn back the years and expect the same results we got when we were 18, but we can still make the most of our routine by carefully planning and executing our goals.  Best of Luck David Sixpacknow Trainee, 35 from Delaware