What Every Weightlifter Should Know About Glycogen This Is the Definitive Guide on How to Front Squat (Safely and with Proper Form) The 12 Best Science-Based Strength Training Programs for Gaining Muscle and Strength Why CBD Oil Is Basically a Scam My 4 Favorite Types of Bent-Over Row (and How to Do Them) The Complete Guide to the Best Home Gym Equipment in 2019 View more guides
“Unless you’re naturally gifted or a child, six-pack abs are always going to be a challenge. But remember, muscles have memory, so once you achieve a six pack once, if you lose it, it’ll be easier to get it back later. These days, I can get six-pack abs pretty quickly because I have such deeply ingrained muscle memory from my teenage years as a gymnast, when I was practicing in the gym five hours a day, six days a week.
Lay flat on your back again for this one but this time, place a dumbbell between your feet with your knees completely bent and thighs pointing straight up. Hold on to the dumbbell with your feet and bring your legs up toward your chest making sure your lower back gets off the ground. Focus on using your abs to pull your legs up and not getting momentum from your knees or feet. 

If you’re wondering what my motivation was, here goes — About 2 years ago, I came across this article — Debarghya Das-My Transformation: How I lost 66 pounds and gained a 6 pack in 8 months. Oh boy, I was zapped. I told myself this is what I’m going to do, but in my own way and the best way I can. Looking back, I think I managed to stay true to myself. I’ve been incredibly lucky to connect with him today and tell him how much his journey inspired me everyday. I probably wouldn’t be writing this today if it wasn’t for him. Thank you deedy! 

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I absolutely despise the idea of a ketogenic diet because that’s something most of us can’t subscribe to for life. There are other popular diets besides keto like paleo and atkins that also demonize carbs and tell you that they make you fat. In my opinion, more food in general (which will invariably have more carbs) makes you fat, not carbs. Carbs are the basic fuel your body needs to function.

Calorie Counting — I count my calories to make sure I’m on track everyday. I highly recommend the HealthifyMe app. They have an excellent database of food and dishes that you can select and track calories for. They also provide the exact macro breakdown for foods with a day-wise and week-wise analysis of your nutrition. I averaged out between 1500–1600 calories on Cardio Days and 1800–1900 calories on Weight Training Days.

Why it made the list: Yes, a leg exercise made the top 10 list for abs. Anyone who has ever pushed their potential in the squat knows exactly why! Sure, squat variations work the legs and lower back, but they also crush the abs. Both front and back squats force your abs and spinal erectors to work overtime to maintain a neutral, upright position. If both were not firing at high rates, you'd fold under the weight or drop in a split second.
Leg day, arms day, chest-and-shoulders day. You already break up your regular workouts by muscle group; steal a page out of Alicia Vikander’s ab-shredding book and do the same to your core. To get ripped for Tomb Raider, Vikander broke her core workouts into three days: isometric (endurance moves, like planks); strength (sit-ups, hanging leg raises); and oblique-specific (told you so).

What Every Weightlifter Should Know About Glycogen This Is the Definitive Guide on How to Front Squat (Safely and with Proper Form) The 12 Best Science-Based Strength Training Programs for Gaining Muscle and Strength Why CBD Oil Is Basically a Scam My 4 Favorite Types of Bent-Over Row (and How to Do Them) The Complete Guide to the Best Home Gym Equipment in 2019 View more guides

Attention to workout rest and recovery, as well as nighttime sleep, is also critical to promote muscle growth and hormone balance. You may find much of your time is spent working out or meal prepping — your social life, hobbies and downtime will likely be compromised. Don't forget, you must also keep up these regimens not just to achieve a six-pack — but to keep one.
Ah the six-pack. The goal of most every fitness enthusiast. A tight, lean, shredded stomach not only looks great, but also feels great and builds more confidence. Let's face it, a chiseled midsection is something we all strive to strut. Unfortunately, not everyone is willing to put in the time and effort to build this work of art. For those that do however, the rewards are well worth the struggle.
You may think of power bars as protein-loaded snacks that are perfect pre- or post-workout. And while you’re not entirely wrong, you’re not entirely wrong, either. In addition to high protein levels, many power bars are surreptitiously loaded with sugar, which will bring any ab-seeking efforts of yours screeching to a halt. So, if you’re going to reach for a bar, be sure to check the nutrition facts first. Many bars—like the offerings from ONE or thinkThin—only have 1 gram of sugar for 20 grams of protein (and still taste delicious, to boot).
Like beer, each soda has about 150 calories. What’s worse, however, is that soda is generally loaded with processed sugars, which will surely derail any attempts at toning your core. And if you think that drinking diet or zero-cal stuff is fine, think again. According to a study in the Yale Journal of Biology and Medicine, folks who drank diet soda regularly actually end up gaining more weight than those who drink regular soda. In other words, if abs are your goal, steer clear of the stuff entirely.

Before you launch into the advanced ab workout, you will want to ease into it with some basic core exercises to warm up the abdominal muscles. The Plank is a great way to begin. The plank provides a simple and effective core warm-up because engages all the muscles of the core from your toes up to your head. Holding the plank requires the activation of all the major ab muscles as well as many stabilizer muscles that are often ignored.


Track your macros. "Your diet plays just as big of a role in abs definition as the workouts do, if not more," says Victoria. The key to getting hella ripped, she says, is by eating the a certain proportion of macronutrients, as in carbohydrates, protein, and fat specific to her activity level and goals. Some research suggests this eating strategy can lead to weight loss, but that's likely because survey participants are watching what they eat, not just following a certain diet. Victoria says she gets about 30 percent of her total calories from protein, 30 percent from fat, and 40 percent from carbs. That said, everyone's nutritional needs are different, so be sure to speak with a registered dietitian before making major changes to your diet.

“If you need a small treat and indulgence per day, to keep you from overdoing it on the weekends,” says Shapiro, go for it. Just be sure to “stick to about 150 calories or less.” It’s a small trick to help you stay on-track. For a good sweet treat, consider dark chocolate (that’s a bar with a 70 percent or higher cacao rating). According to a study in Circulation Heart Failure, the flavanols within can slash your risk of heart disease by more than 30 percent.


If everybody had six-pack abs hiding under their belly fat then all skinny people would already have a visible set of six-pack abs, which clearly is not the case. Although their numbers are dwindling with the rise of obesity, skinny people are still dime a dozen but people with six pack abs remain to be rare. I mean, look at all these skinny men. Do they look like they have six-pack abs?

A. If you’re someone who just can’t do without eating something, by all means don’t give it up. I personally find it very hard to let go of bread completely so it’s a part of my daily meals. A rule of thumb to follow is “IIFYM-If It Fits Your Macros”. This allows you to be flexible with the food you eat while making sure it doesn’t impact your overall nutrition requirements.


When you allow carbs post-exercise your body rapidly absorbs the carbs directly into the muscle tissue, advancing growth. Post-exercise carbs additionally enable your muscles to recover speedily, which will give you better result quicker. Furthermore dietary fat in your diet will keep insulin levels stable, which will help you to bar from getting extra body fat.
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