You now have the tools that you need to sculpt the six pack of your dreams. You've learnt how to program the subconscious part of your mind in order to transform yourself into a fat seeking Terminator - mentally unstoppable as you advance on your pre-programmed quest for ab perfection. You've found out how to manipulate your food intake to ramp up your metabolism, how to adjust your macronutrient ratio to allow for ideal food intake and how to cut from your diet all of the impediments to progress. You've also managed to get to grips with the ultimate workout program to reconstitute your body into a chiseled work of human perfection. The final ingredient to make it all happen is . . .

CONSISTENCY

Lack of it is the reason why so many New Year's resolutions fall flat, why so many gyms are making a killing and why so many people are still fat and flabby when they desire to be fit and firm. Do not be one of those statistics. Go back and read the chapter on Your Mental 6 Pack once more. Follow through y writing out your goals - and then carrying them with you veery single day. Repeat them to yourself throughout the day. Talk to others about your goals. This will make yourself accountable and give you the extra motivation to stay on track. Work hard at your new, healthier lifestyle for 21 days and it will start to become a habit.

If you do fall off the bandwagon, pick yourself up, get back on the horse and refocus. Do not allow yourself to stay down. Your health, wellness and physical appearance are too important.

Celebrate your successes - but remember that rewards don't always have to come in the form of food. Buy yourself an item of clothing, or a book. take 3 monthly photos to compare your progress. If you are following this program you will be seeing some pretty impressive changes. Above all, don't allow the pressures of life to negate the importance of this thing that you are doing for yourself. Grab on to your vision of the future you - ripped, lean and in control - and never let it go.