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!
Whey Protein — Yes, it’s completely safe to consume good quality whey protein AND necessary in my opinion because they are quickly digested after a heavy workout, repair your muscles, help them grow stronger and allow you to push even harder at the gym the next day. The Indian market is flooded with fake supplements that contain dangerous chemicals and steroids which is where the fear of consuming them stems from. There have been reports where retailers on popular E-commerce websites have been accused on selling fake supplements. I recommend buying supplements from trusted brands and nutrition stores even if you have to pay a premium. I currently use Ultimate Nutrition ProStar 100% Whey Protein purchased from Nutrabay or Healthkart. If you’re just starting out and looking for a decent, cheaper option, try MuscleBlaze Whey Protein purchased from Healthkart. I used this for my second month of training after which I switched to my present one. I did not consume any whey protein during my first month of training but tried to get in as much protein as I could through food. 

Reverse Crunch: Lie flat on the floor with a neutral spine, with knees at a 90-degree angle, feet a few inches off the floor and legs together, hands by your sides (behind your ears if you're more experienced). Focus on contracting your abdominals to lift your hips up and in toward your rib case. Exhale as you contract; inhale to return to starting position. Done correctly, this exercise isolates the lower half of the rectus abdominis and the transverus.
A regular pushup works your core. A reverse pushup will work it so hard your abs will want to form a labor union. “When your legs fire your body forward, your core has to work extremely hard to decelerate your body,” says B.J. Gaddour, C.S.C.S., director of Men's Health StreamFIT. So this ab exercise not only works your shoulders and arms, but gives you a killer core workout at the same time.
5. Engage in resistance training aimed at your abs. In addition to eating right and losing weight, doing certain types of exercises can help you achieve a better-defined abdomen, Singer says. "I'm sure everybody knew somebody in high school who had tremendous abs who ate whatever he or she wanted and had tremendous abs without working out," Singer says. "Most of us aren't that lucky." If developing a six-pack is your goal, doing exercises aimed at your abs can be part of a successful regimen. Such workouts would include weighted crunches and weighted sit-ups, he says. Cardio workouts are helpful for shedding pounds, but won't, on their own, lead to defined abs.
When it comes to improving core stability, the plank has your back (and your front!). By working your transverse abdominis — the deep core muscles that wrap around your middle — as well as your back, shoulders and glutes (yes, you should activate your butt, too), you get a full body burn in one isometric movement. But the best thing about planks: You can continuously switch them up and make your muscles work even more. Check out these creative twists on a typical plank routine and you’ll see what we mean.
Fitness gurus know that the average person is lazy and will never put in the hard work to get six pack abs. If they manage to convince him that he already has six pack abs hiding under his belly fat then they can sell him their bullshit diet product. Since the average person doesn’t possess the necessary personal discipline and the diet knowledge to lose his belly fat, he never discovers that he’s been lied to. Hence the lie “abs are made in the kitchen” is perpetuated.
But if you’re searching for lower abs exercises, we need to get one thing out of the way first: “Lower abs exercises” aren’t really a thing. “Your core is comprised of the rectus abdominis, which runs down the front of your body and creates that ‘six-pack’ effect; your obliques (side abs); your erector spinae, which runs up your back; and your transverse abdominis (the deep core located under those six-pack muscles),” says Lindsay Clayton, a certified run coach and trainer at Barry’s Bootcamp in New York City. “When people point to the lower part of their stomach and say their ‘lower abs’, they're really just referring to their rectus abdominis, and you can’t only work the lower part in isolation.”
5. Engage in resistance training aimed at your abs. In addition to eating right and losing weight, doing certain types of exercises can help you achieve a better-defined abdomen, Singer says. "I'm sure everybody knew somebody in high school who had tremendous abs who ate whatever he or she wanted and had tremendous abs without working out," Singer says. "Most of us aren't that lucky." If developing a six-pack is your goal, doing exercises aimed at your abs can be part of a successful regimen. Such workouts would include weighted crunches and weighted sit-ups, he says. Cardio workouts are helpful for shedding pounds, but won't, on their own, lead to defined abs.

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.

Demoing the moves below are Crystal Williams, a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City; Amanda Wheeler, a certified strength and conditioning specialist and co-founder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies; Cookie Janee, a background investigator and security forces specialist in the Air Force Reserve; and Rachel Denis, a powerlifter who competes with USA Powerlifting and holds multiple New York state powerlifting records.
Despite the fact that sit-ups been widely rebuked—everyone from Harvard Medical School to the U.S. Army advises against performing them—you shouldn’t discount the classic move just yet. The sit-up’s “primary function is to work your rectus abdominis, which are those six-pack muscles that most people want,” says Katie Barrett, lead instructor at B/SPOKE Cycling Studio in Boston and a certified personal trainer. “But doing that full sit-up is also going to work your hip flexors and other stabilizing core muscles.” The key is making sure you’re doing them correctly. (And here’s how to do just that).
Fats —Fats get a bad rep. Fats are actually required for the normal and healthy functioning of your body. They key is to consume healthy fats from sources such as almonds and walnuts without going overboard. If your fat levels are low, it’s going to affect the testosterone levels in your body, affecting your gains. Also, if you completely eliminate fats from your food, your body starts converting all your carbs into fat and we all know where that ends up!

This athletic move takes the plank to an all-new level. "It not only improves your core stability, but it targets muscles in your hips, groin, lower back, and often-neglected lower abs," says Durkin. Get your heart pumping by speeding up the movement, or hammer your core muscles by slowing it down. Either way, the exercise will boost your athleticism and will give you something to bare at the beach.


Warm up and cool down for 5 to 10 minutes. Go for a brisk walk or jog, do jumping jacks, run in place, or jump rope at the start of your workouts. Moderate aerobic exercise will increase blood flow to your muscles, which reduces your risk of injuring yourself. When you finish working out, cool down for 5 to 10 minutes to help your muscles recover.[11]
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!
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. 

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.

Try adding four or five to the end of your workout to challenge your core a little more, or turn them into a standalone workout—try doing 12-15 reps of each exercise and then repeating the circuit (of four or five exercises) three to four times, to start. If you feel tension in your lower back during any of these exercises, stop and reset, making sure your abs are really engaged and that your back is not arched. You can also try starting with fewer reps. If you still feel discomfort, skip that exercise and try a different that allows you to keep your spine in a safer position. (It's also helpful to read up on which abs exercises tend to be irritating for lower-back issues beforehand if that's a concern for you.) 

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.
There are thousands of trainers and infomercials hawking quick, effortless programs that are guaranteed to give users abs in mere minutes a day — as long as they buy an expensive piece of equipment or DVD set, of course. For some people with impeccable genetics or bulletproof diets, that might just be enough to make their core ripple with muscle. But most bodies just aren’t built that way.
Breakfast (9.30AM) — If you workout in the evening, nothing (IF). If you workout in the morning and it’s your cardio day, still nothing. On weight training days, 1 serving of Steel Cut Oats (why they’re better than regular oats) and skimmed milk, topped with some nuts and cinnamon powder. It’s imperative you replenish your muscle glycogen with some carbs post workout. I would usually cook 5–6 servings of oats on the weekend and store them in the refrigerator, using them through the week.
For building muscle; follow a simple training routine that focuses on compound movements. Compound movements for weightlifting are deadlift, squat, and presses. For bodyweight training, they are burpees, push-ups, bodyweight squats, and pull-ups. These exercises are enough to train 80% of the muscles in your body. Add a few supporting exercises for the remaining muscles and you have all the exercises you need to build a great physique.
Let’s say it took you 15 minutes to do 100 push-ups in today’s training session. In order to achieve progressive overload, it’s enough for you to do 100 push-ups in less than 15-minutes in your next training session. This is why your training sessions will get shorter as you improve. The faster you complete your reps, the quicker you’ll wrap your training up and move on with your day. When I  got my six-pack abs, people couldn’t believe that I was training for less than a total of 2 hours a week. (Actually, it was closer to 1,5 hours).
“I alternate between all-out effort sprints (30 to 60 seconds) and walk/jog as a recovery until I feel fatigued. Intensity is key. Abs work as stabilizing muscles during a sprint, so the harder I push myself the harder my abs will work! Plus, there’s no equipment required, and I get a high calorie burn and full-body workout done in very little time. (I tell myself I can do anything for 30 seconds.) Depending on how I feel, I’ll either add this to the end of a routine or make it my entire workout, two to three times a week.” —Suzanne Cover, @suzannecover

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.
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.
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.
Thankfully, if you’re already reasonably fit, just a few tweaks to your routine here, a few modifications to your diet there, and you’ll be well on your way to shredded stomach glory. To that end, we’ve gathered up the best tips and tricks—expert-approved advice to ensure that, in no time, you’ll have the sculpted abs of your dreams. And for some core-specific moves, check out The Best Workouts For Getting That Summer Six-Pack.
So, no, the odds are not in your favor, but you can work toward a more defined midsection by developing core strength and reducing overall body fat. Although everyone responds differently to diet and exercise — and you should consult with a healthcare provider before changing things up — here are the lifestyle tips that have worked for three trainers who have particularly chiseled abs:
To do it: Start with feet in a wide stance, knees bent, arms up on guard. Keeping your lower body still, quickly lean your upper body to the right, then come back through the center and lean to the left. Repeat lean back to the right. Next, lower your upper body, from the right around to the left side, making a half circle with your torso. Return to start position. That’s one rep. (Tip: it helps to keep a steady rhythm with this move, think—or say aloud—1, 2, 3, weave to help you keep your tempo). Repeat 10 times total, alternating starting on the right and left sides.
To do it: Stand with your feet hip-width apart, shoulders down, and your abs drawn in. Hinge forward at your waist and inch forward, walking with your hands into a top-of-the-pushup (or plank) position. Hold plank for three seconds, being sure to keep your chest lifted and your belly button drawn into your spine. Your body should form a straight line from your ears to your ankles. Then, perform one pushup by bending your elbows to the sides and lowering your body towards (but not touching) the floor, maintaining a straight spine.
Do it: Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso. Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion, and return to start for one rep. Do between 12 and 20 reps for one set.

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.)
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