Abdominal muscles consist of three layers. The very deepest layer is the transversus abdominis, which acts as the body's girdle, providing support and stability and plays a critical role in exhalation. Next is the rectus abdominis, which flexes the spine. Closest to the surface are the internal and external obliques, which turn the trunk and provide the body with rotation and lateral movement.

Lunch (1.30PM) — Around 250 grams of Roasted Chicken or Chicken Pieces with little curry along with a lot of veggies consisting of greens, carrots, broccoli and everything good. I spruce up this dish by sprinkling a seasoning made from a mix of chia seeds, sunflower seeds and flax seeds . Of course, there’s the occasional salad dressing and tandoori chicken. Here’s what lunch would look like on a normal day.
Lie faceup with feet flexed in the air so body creates a 90-degree angle and arms are rested palms down at sides. Use core to pulse legs straight up towards ceiling, lifting butt off floor and pushing weight into hands. Think about stamping the bottom of your shoes on the ceiling and avoid using momentum to swing legs forward and up. Lower back to floor and repeat.

During your weight-training workouts try to keep your rest periods to a minimum between each set. Rest periods between sets should be 30 to 60 seconds in length. With shorter rest periods between sets your heart rate will stay elevated throughout the entire workout. Again, this is just another simple strategy you can use to increase caloric expenditure and enhance fat loss!
Natural trainers can build up to 20 pounds of muscle in their first year of strength training. Muscle growth slows down with each year of training until it creeps to a crawl in the 4th year. A natural trainer in his 4th year of strength training will build a pittance of 2-3 pounds of muscle in the entire year and that’s when his diet and training are both on point.
Here at Men's Health we love the plank. It strengthens your abs, stabilizes your spine, and prevents lower back pain. But let's be honest: Once you master the move, it can get boring just hovering there. That's why Tony Gentilcore, C.S.C.S., strength coach at Cressey Perfomance in Hudson, Massachussetts, came up with prone plate switches—a new, super hard version of the classic ab exercise.
“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.
TESTIMONIALS DISCLAIMER: Testimonials found at sixpackabs.com and/or from Mike Chang Fitness are unverified results that have been forwarded to us by users of the Six Pack Shortcuts program, and may not reflect the typical purchaser's experience (as are described above,) may not apply to the average person and are not intended to represent or guarantee that anyone will achieve the same or similar results. If we have disclosed typical results based on information provided to us by a manufacturer or other reputable third party source, you should presume that the typical results as stated are more reliable than the testimonials and other examples found at sixpackshortcuts.com and/or from SPS. However, you should always perform due diligence and not take such results at face value. We are not responsible for any errors or omissions in typical results information supplied to us by manufacturers or other reputable third parties. If a product or service is new, you understand that it may not have been available for purchase long enough to provide an accurate results history. Again, it is possible that even with perfect use of the program, you will not achieve the results described in testimonials. They are meant to be a showcase of the best results the program has produced, and should not be taken as the results a typical user will get.
In addition to this, you must also avoid sugary products (pastry, candy bars, coke etc), as sugar has a series of negative effects on your health, and it also contributes to belly fat which is the most difficult to get rid of!  Of course you will be tempted now and again so have a cheat day once a week when you can have your favourite “bad foods” but don’t go too crazy!
How to: Lie faceup on floor with arms and legs in the air, knees bent 90 degrees. Maintaining contact between low back and floor, brace core, then slowly and simultaneously lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep. Do 15 reps.
Aerobic exercise is one of the safest ways to burn lots of calories over a long period of time while you maintain heart health and tone muscles. Simply modifying your diet or reducing your calories without exercise will lead to initial weight loss, but you'll likely reach a plateau and you may also lose muscle. A personal exercise plan that has a solid base of cardiovascular exercise will help you maintain exercise for the long-term, help you get past weight loss plateaus and can help you maintain your muscle mass. So get out for a nice long walk, a hike, a bike ride or a swim on a regular basis. Park the car and walk for most of your errands and just get moving more often.
Alcohol also hurts you in two other areas: “It is a diuretic, which dehydrates you and reduces energy levels,” he says. “It also can decrease testosterone in our bodies which is critical for creating muscle.” Next time you’re planning guys’ night, stick to one or two light beers or a hard liquor with a diet soda mixer. After that, opt for club soda with a lime—nobody but the bartender will know.

Alcohol also hurts you in two other areas: “It is a diuretic, which dehydrates you and reduces energy levels,” he says. “It also can decrease testosterone in our bodies which is critical for creating muscle.” Next time you’re planning guys’ night, stick to one or two light beers or a hard liquor with a diet soda mixer. After that, opt for club soda with a lime—nobody but the bartender will know.
Most core exercises hit a certain part of your core: your rectus, your obliques, and so on. But the high-cable split stability chop is the one exercise that hit your entire midsection. Yes, it’s not as strenuous on each individual fiber as some other moves. But it will hit more spots than anything else, which is why it’s a great exercise to slate in to your routine. Here’s exactly how to pull it off.
Here’s what my meals look liked. I worked out in the evening for the first 3 months, morning for the next 2 (as I moved to a different city) and then back to evening again. It’s only the timing of the meals that changes, the macros and daily calories remained pretty much the same.If you’re based out of Mumbai, I highly recommend HealthOnPlate’s services.
“You will not make more muscle by trying this route,” says McComsey. When you do cardio you’re burning calories, but you’re not stimulating your muscles to grow as you would with weight training. “The more muscle you have, the more calories and fat you’ll be burning,” he says. McComsey recommends hitting the weight room three or four days per week, with one of those days being a circuit with a variety of exercises. If you need to do cardio, try one day of 20-minutes of fast-slow intervals. 

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.
Intermittent Fasting(IF) — Basically, skip breakfast and have only water/black coffee till lunch. In IF, you don’t eat for a period of 16 hours, typically skipping one major meal. You avoid spiking your insulin levels, your HGH is elevated and allow your body to tap into fat for energy. It also allows you to have a larger lunch and dinner, keeping you full longer for the rest of the day. IF is also shown to have various health benefits and is completely safe. Fun fact, even Terry Crews from the TV show ‘Brooklyn nine nine’ follows IF to stay ripped at 49. I followed IF for the first 3 months when I worked out in the evening. I also skip breakfast on treat days so I can eat a whole lot of food that evening!
Spend a lot of money on expensive supplements and food — There are plenty of (rather expensive) supplements like plant protein powders and vegetarian meal replacement shakes. You might have to substitute more of solid food for these supplements to hit your ideal macro goals. As a vegetarian, you’re also not going to get in a lot of BCAAs through food so you might have to supplement with them separately. I’m not the one to tell you whether this is a good idea or not. If you can afford purchasing fancy food and supplements frequently, up to you.
Spend a lot of money on expensive supplements and food — There are plenty of (rather expensive) supplements like plant protein powders and vegetarian meal replacement shakes. You might have to substitute more of solid food for these supplements to hit your ideal macro goals. As a vegetarian, you’re also not going to get in a lot of BCAAs through food so you might have to supplement with them separately. I’m not the one to tell you whether this is a good idea or not. If you can afford purchasing fancy food and supplements frequently, up to you.

When guys talk about six-packs, they are really talking about one muscle, called the rectus abdominis. “The rectus abdominis runs from our lower ribs down to the top of our pubic bone, and fibrous bands of tissue break up the muscle along the way to give us the six-pack look we all desire,” explains kinesiologist David Cary, C.P.T., a T4 Coach at Equinox in Chicago. So, if you want to sprout six-pack abs, this is the muscle you need to work.

But instead of just trying to perform as many reps as possible, slow down and really focus on the quality of the movement—especially the eccentric, or downward motion, of the exercise, he says. “The eccentric contraction is the most important phase when sculpting any muscle.” Plus, focusing on quality over quantity will help protect your back (some experts say crunches can be potentially troublesome for guys with back issues.)
Every beer you drink has about 150 calories. And most of those calories are “empty”—or, in other words, nutritionally useless. If you’re a regular beer drinker, you could be consuming hundreds or thousands or entirely useless calories each week. Those add up fast. A good alternative libation would be tequila, which has less than half the calories per alcohol volume—and zero carbs. If you must throw back a bottle or two, though, be sure you’re drinking any of the 30 Best Post-Workout Beers.

If you want to get fit faster and burn more calories in less time, don't spend all your time in the so-called fat-burning zone. Instead, add some High Intensity Training (HIT) to your workouts a couple times each week. According to the American College of Sports Medicine, you can burn more calories in less time with short, high intensity exercise. You can also boost your overall cardiovascular fitness with this type of training. Be sure to slowly ramp up your intensity, however, or you could wind up with an injury.​
When it comes to working the core, many people focus on abdominal muscles, and neglect their obliques (or what you may know as “side abs”). But, says Barrett, these clandestine muscles are just as important: they “keep everything tucked in.” To get a good oblique workout in, head to the pulley machine and start doing some Paloff presses. If you don’t know how to perform the exercise, read our comprehensive guide on mastering the move.
Why it made the list: There are many reasons to like leg raise variations, but one is their scalability. You can start doing bent knee raises in the Roman chair or ab straps to focus on the lower core, work up to straight leg raises, and then move to a hanging bar. By the time you can do full straight-leg toes-to-bar raises, your entire core will have strength for days.
For all who have been asking what supplements from @legionath I have been taking: Legion Whey+ Protein ✔️ Legion Phoenix ✔️ Legion Pulse ✔️ Legion Recharge ✔️ Legion Fortify ✔️ I also have been following a Low FODMAP diet which has been a game changer 👌🏻. Helps tremendously with bloating. Currently I have traded the pre-workout for morning Tea ☕️ due to #mommyprepping and replaced my normal daily multi with prenatals, little extra Folic Acid pill and probiotic pill. (No, I am currently not preg yet 😆) AND thank you @PublicMyth for sending me awesome workout clothes 😃 (Legion Code: BRITTANY)
We all want a solid core for different reasons: sports performance, pain prevention, that finish line photo—but strengthening your midsection is particularly important for runners. That’s because your core is the stabilizing center of your body (it keeps you standing, least of all sprinting), and it can make or break your speed goals, prevent (or contribute to!) an injury, and yes, make you feel pretty badass in a sports bra.
Regular cardiovascular exercise should be an essential part of your plan. I recommend you try and get in three to five cardio workouts per week. If you find you’re not losing as much fat as you’d like then shoot for five sessions a week. If your progress is good then you might be able to get away with just three sessions a week. Adjust appropriately based on your rate of progress.
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.
Begin in the basic plank position. Your torso will be in a straight line from head to toe and avoid any drooping or sagging of the hips or shoulders. Also, avoid arching your back, or hanging your head. Warm up by maintaining the plank for at least 60 seconds while maintaining control. If you start shaking or losing form, drop to your knees and rest a few seconds and continue until you've completed a full minute

We’ve discussed caloric deficits before, but in case you missed it, let’s start by recapping how the body requires a certain number of calories to sustain its current weight and activity level. That number varies from person to person and is influenced by metabolism, height, weight, age and other factors and is referred to as a “maintenance level” of calories.
Most core exercises hit a certain part of your core: your rectus, your obliques, and so on. But the high-cable split stability chop is the one exercise that hit your entire midsection. Yes, it’s not as strenuous on each individual fiber as some other moves. But it will hit more spots than anything else, which is why it’s a great exercise to slate in to your routine. Here’s exactly how to pull it off. 

Start in a side plank with left forearm on floor, elbow under shoulder, feet stacked, and hips lifted so body forms one long, straight line. Stretch right arm up to ceiling. This is your starting position. Draw the right hand down and reach it below left underarm as you curl upper body forward so shoulders are parallel to floor. Return to starting position. Repeat for 30 seconds on each side.
“You’ve heard it before, but I’ll say it again—what you put in your mouth matters. It’s crucial to trimming up your core. You can do crunches for days, but if you aren’t fueling properly you’ll never see those abs! My favorite foods to snack on for flat abs are blueberries, apples, sweet potatoes, eggs, lean poultry, and green tea. ” —Amanda Butler, @amandabutlernyc

“There’s no such thing as spot-reducing fat, and a six-pack is indicative of overall health and whole-body fitness, not just the state of the core muscles,” says Kendra Coppey Fitzgerald, founder of Barefoot Tiger in-home personal training services in NYC and LA. “If there’s too much fat on top of the ab muscles, you’ll never see them, no matter how much core work you do.” That means eating healthily and doing cardio plus heavy weight training to lean down and build muscles to lose weight overall. (Bummer, we know.)
Most people only associate weight training with building muscle. However, if you want to maximize fat loss then you’ve got to workout with weights at least three times a week! Weight training requires a lot of energy and therefore burns a lot of calories and fat. It also builds muscle and as a result increases metabolic rate. Weight training workouts also increase the ‘after burn.’ The after burn simply refers to the calories you continue to burn the time period after you’ve finished your workout. So, for several hours after a weight-training workout you actually continue to burn an increased amount of calories. For these reasons, it’s important to make sure you hit the weights on a regular basis.
World-renowned spine specialist Stuart McGill recently referred to the Swiss-Ball Stir-the-Pot as the best core exercise you can do. Try it once, and you’ll start to see why: It’s hard. Make that really hard. That’s because it combines two elements that leave your abs screaming: instability and dynamic movement. This combo allows you to work your rectus abdominis (a.k.a. six-pack muscles), obliques, and all of the muscles that help stabilize your spine from just about every direction. The upshot: an ab workout like you’ve never done.
To do it: Lie on the floor with your arms extended above your head and both legs lifted in the air at about a 45-degree angle. Inhale, roll your head and shoulders off the mat, press your ribs down toward your hip bones and exhale, lifting your entire upper body off the mat (keeping both legs up). At the top of the exercise, "land" your arms so that the arms and legs are parallel to one another. Then, breathe "naturally" while holding the top/up position for two slow counts.  Reverse the action by inhaling and then rolling your back, shoulders and head down onto the mat exhaling at the start position.

Refresh your abs workout with these 25 core exercises. They'll challenge your abs from all angles, making you stronger in everything you do and giving you a body you'll be proud to show off shirtless. And for a complete fitness program that will not only build your abs muscles, but also melt the fat that covers them, try Anarchy Abs from Men's Health. You’ll get five 30-minute calorie-torching workouts that employ a unique blend of metabolic training, traditional strength training, and gymnastics fundamentals to strip away fat from head to toe.


Intermittent Fasting(IF) — Basically, skip breakfast and have only water/black coffee till lunch. In IF, you don’t eat for a period of 16 hours, typically skipping one major meal. You avoid spiking your insulin levels, your HGH is elevated and allow your body to tap into fat for energy. It also allows you to have a larger lunch and dinner, keeping you full longer for the rest of the day. IF is also shown to have various health benefits and is completely safe. Fun fact, even Terry Crews from the TV show ‘Brooklyn nine nine’ follows IF to stay ripped at 49. I followed IF for the first 3 months when I worked out in the evening. I also skip breakfast on treat days so I can eat a whole lot of food that evening!


“For me, getting a six-pack was about paying attention to what I was eating and lifting heavy weights at CrossFit. I do have a semi-strict diet, and I loosely count macros (focusing on daily carbs, protein, and fat intake rather than blindly counting calories) to stay balanced and on track. It sounds like a lot of work, but it really isn’t. Eventually, it just became a part of my lifestyle, and it’s something I enjoy doing. I even started a custom meal-plan business based on macros because I had such great results!” —Tina Haupert, @carrotsncake
“For me, getting a six-pack was about paying attention to what I was eating and lifting heavy weights at CrossFit. I do have a semi-strict diet, and I loosely count macros (focusing on daily carbs, protein, and fat intake rather than blindly counting calories) to stay balanced and on track. It sounds like a lot of work, but it really isn’t. Eventually, it just became a part of my lifestyle, and it’s something I enjoy doing. I even started a custom meal-plan business based on macros because I had such great results!” —Tina Haupert, @carrotsncake
The math is simple: keeping your calories down is a surefire way to keep your weight down. But make sure you don’t dip too low. Eating too little can slow down your metabolism, which can have adverse effects on your body. “It doesn’t know when the next meal is,” says Shapiro. Put another way: when it comes time for your body to burn off calories, it may hold on to them instead. Think of your body like a furnace. It constantly needs fuel intake to continue burning.
Core exercises target the same muscles that crunches do — but they also include your hip and lower-back muscles. So what's a true core exercise? One that trains you to keep your spine stable and in its natural alignment. Besides the plank (more on that in a minute), scores of exercises qualify, including the side plank, mountain climber, rollouts, hollow body holds, and even the pushup.
While legs should never be forgotten, this program is designed to concentrate on the abs and upper-body beach muscles. Hit legs on abs/cardio day by isolating each body part at the end of your routine. The idea of isolating muscle groups and upping the volume is predicted by research that backs applied solutions, which we have seen from those with rock-solid physiques. 
A. Like I said, I personally don’t believe in dieting. It’s about consuming good foods while being smart about consuming the ‘lesser good foods’ by having them in sensible quantities at the right time. I’m all for having an ice-cream once in a while and don’t hesitate in enjoying an entire (small) serving after which I slightly adjust my meals the next couple of days, skip breakfast and do a little more cardio. Really depends but it all finally averages out.
"This exercise is so effective because it teaches you not to rely on your bigger muscle groups (like your thighs) and focuses on using your abdominals correctly in a controlled manner without using momentum. The use of the ball gives you natural feedback of your weaker side so that you can adjust and work on symmetry of your musculature, preventing future injuries."
Then, when it comes to sculpting those abs of your dreams, it’s not as simple as doing endless crunches. “Developing a six-pack requires more than just working the ‘pretty’ muscles that you can see,” Fitzgerald says. “The deeper, transverse core muscles must be strengthened first to create a strong, solid base—without that, only doing crunches can actually make your belly stick out more. Nobody wants that.”

BMI vs Body Fat Percentage- Body Mass Index or BMI calculates your ideal weight in relation to your height. This isn’t a great way of determining whether someone is healthy because it completely ignores how much muscle an individual holds. A better alternative is determining your Body Fat Percentage -BFP and then take a cue from your BMI as to how healthy you are. Here’s a visual comparison of how different body fat percentages look like. You can get your BFP measured by a Bio-electrical Impedance Scale found at gyms or at a nutritionist’s clinic.


Bicycle: This exercise works your obliques as well as your rectus abdominis. Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg out while bringing the right knee in towards the chest and rotating the left shoulder toward the right knee. Keep the arm from crossing the face. Rotate from the trunk through the center to the other side without dropping your chest. Move in slow, controlled movements without shifting your hips.

"Most guys neglect their obliques in favor of their six-pack muscles, and that's a mistake," says Jack. "Your obliques not only support your spine, but they also help your abs work together with the muscles of your hips and lower back to explosively rotate your torso." That means you'll be able to lift heavier loads on every exercise, while adding a ton of rotational power to your tee shot and Hail Mary pass at the same time.
First off, it's easy to sit back while doing this move, letting your hip flexors do much of the work. Second, if you keep a flat back, it limits the degree to which you can hit the upper abdominals—your back has to round! And finally, your hands should stay in the same relative position next to your head for the duration of the set. Letting them drift away on the eccentric and then pulling them back again beside your head brings a lot of shoulder and upper body into the move.
Body Recomposition — This essentially refers to losing body fat and building muscle at the same time. Now, conventional wisdom dictates that you cannot do both at the same time . This however, is not entirely true. You can lose fat and build muscle at the same time if you are in a positive nitrogen balance (I just take this to be sufficient protein intake) OR you’ve never trained with weights before. When you first start lifting, your body is not used to the amount of wear and tear (shock) resistance training causes to your muscles. Because of this, your body amps up it’s testosterone (muscle building hormone) production to make sure it can keep up, resulting in some awesome newbie gains. These are highly accelerated periods of muscle growth right after you start training. It’s often said that the muscle you gain during your first 1–2 years of training is more than all of the muscle you can pack on in subsequent years combined. Seeing these quick gains is great as it’s extremely satisfying and motivating as a newbie.
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