Maintaining a six pack is not hard when you’ve spent half a year’s worth of resources sculpting them while learning about what’s good for your body and what’s not. I don’t really feel an urge to consume junk food anymore, subconsciously make good food choices and enjoy training more than ever before. The entire fitness industry seems to have been built on convincing us that getting a six pack is the hardest thing ever but at the end of the day, it all boils down to your consistency at making good decisions.
Muscles exert higher EMG tension when they are contracting eccentrically (lowering the resistance) versus raising it; but the problem with most exercises is that the amount of weight you can lower is limited by how much you can lift positively (concentric work). This exercise compensates for the problem by changing the leverage during the lowering (eccentric) phase of the exercise.
Even though your rectus abdominus is the muscle you want to see when you look in the mirror, your inner core muscles, including your internal obliques and transverse abdominis, are the foundation for your six-pack. “You would not build a mansion on a weak foundation, so don’t try to build a six-pack on a weak core,” Cary says. This is when you’ll want to try out some more creative core workouts like planks, dead bugs, core twists, and farmer’s walks, he says. All of these tap your core’s ability to stabilize, rather than crunch, your core.
Instead of copying the experienced bodybuilders, newbies would be better off if they took advantage of a phenomenon called newbie gains (a.k.a. beginner gains). There’s a brief phase in strength training where building muscle and burning fat at the same time is a better strategy than bulking and cutting. It’s the beginner phase. Thanks to newbie gains, beginners will build muscle fast even in a state of caloric deficit, provided that they train and eat right.
I try to ensure my form and posture is correct and verify the same by heading over to YouTube and clearly looking at the way every exercise is performed, taking screenshots. While I do cheat towards the end with heavy reps, I make sure I nail the first 4–5 perfectly. I also made it a point to not skip leg day. Exercising legs has incredible benefits like making you stronger on your compound lifts and releasing the maximum amount of testosterone.
Many people ask themselves how lean should they be. The ideal body fat percentage varies based on gender and on how active you are. For instance, the average body fat for a woman is between 25-31%, while for a man it is between 18-24%. On the other hand, the ideal body fat percentage for a woman who works out is between 24-21%, while for men it should be between 14-17%.  To get a clearly defined six pack, a man needs to get to under 10%.
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.

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.
Even though your rectus abdominus is the muscle you want to see when you look in the mirror, your inner core muscles, including your internal obliques and transverse abdominis, are the foundation for your six-pack. “You would not build a mansion on a weak foundation, so don’t try to build a six-pack on a weak core,” Cary says. This is when you’ll want to try out some more creative core workouts like planks, dead bugs, core twists, and farmer’s walks, he says. All of these tap your core’s ability to stabilize, rather than crunch, your core.

And, since the muscle is designed to bring your lower ribs and pelvis closer together or farther apart, you need to work them that way—with crunches and reverse crunches, Cary says. In fact, research commissioned by the American Council on Exercise shows that the crunch works the rectus abdominis better than other common abs exercises including the plank, sit-up, and boat pose.
In regards to weight training, use mainly compound exercises in your routine. Compound exercises involve movement at more than one joint and involve mainly major muscle groups. Bench press, squats, and dumbbell rows are all examples of compound exercises. These types of exercises stimulate more muscle fibers than isolation exercises and are more metabolically demanding.
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.

Pre-Workout [Morning — 6.30AM, Evening — 6.30PM] — ½ scoop of Whey. This ensures you don’t lose muscle mass during your workout. On Cardio days, I consume nothing else but on Weight Training days, I have 1 slice of brown bread spread with Unsweetened, Natural Peanut Butter topped with 1 banana. It’s a solid combination of complex carbs and fruit sugar to fuel your workout.

Lie on your back with knees bent to 90-degree angles. Straighten your arms by your sides, and lengthen your fingertips. Press the backs of your shoulders against a mat, and slide them down away from your ears. Focusing on the deep waist muscles, inhale and slowly move your knees to the right, then exhale and return to starting position. Repeat on the left; that’s 1 rep. Do 5–8 reps.
The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

Progressive overload with bodyweight training is different. You don’t want to increase your body’s weight (unless you want to get fat). You can increase the number of reps you do (up to a point) but it’s only a temporary strategy because you’ll see that if you train for a while, the number of reps you can do for each exercise will soar rather quickly.
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.
"My goals six years ago was to 'get abs' and I used to think cardio and crunches would get me there. But it wasn’t until I started lifting weights and varying my abdominal exercises that I started to see a major change. You don’t realize how much you use your core muscles in order to perform powerful rapid movements like deadlifts!" — Shante Franca, @shantefranca
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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.

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.
But alas, this process doesn’t happen overnight. And by now, the washboard abs industrial complex has produced such a dizzying volume of exercises, tricks, and gizmos promising to transform your midsection into a Hemsworth brother’s midsection that even after you’ve settled on a strategy, it’s hard not to wonder whether all that diligence and discipline is really making a difference.
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In order to get a ripped abdomen, you will have to focus on foods rich in high-quality proteins, antioxidants and Omega-3 and Omega-6. Having said that, increase your intake of seeds, chicken, nuts, fish (especially salmon and tuna), olive oil and eggs, which are particularly rich in proteins. Proteins are absolutely essential when you try to build muscle.
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.
I use the ab machines at the gym. I do a couple variations on crunches (sitting up and lying down both on machines with weights. I can crunch 55lbs on the one that’s sitting position, 40 on the other), hanging leg lifts (which kill my shoulders), the oblique twist machine, as well as full body workouts. I just started the gym about 2 months ago and have really upped the weight since then so my body is definitely progressing.
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After completing one to two minutes of the basic plank, you can move on to the side plank. The Side Plank is important for completing a full warm-up because it targets the lateral core stabilizers, including the obliques and transverse abdominis, but it can help improve the lateral stability of knee and hip joint as well. This is helpful for preventing and reducing knee pain in athletes who don't do a lot of lateral movements in their sports. For example, if you only run (forward), bike or do things like elliptical trainers, you will rarely work your lateral stabilizers. This exercise can help keep them strong and balanced.

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.
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 a how a standard HIIT routine goes: one minute of strenuous exercise followed by 30 seconds of rest, repeated four to six times. You can do it for anything: sprinting followed by walking; biking full-steam followed by a casual pace; butterfly strokes followed by a doggy paddle. Or, if you really want to turn up the heat on HIIT, try out The Single Best HIIT Workout For Turning Back the Clock.
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.
If the basic plank is too easy, after 60 seconds, add a few arm and leg lifts to the next 60 seconds. Every 15 seconds, alternate lifting one arm out in front of you while maintaining your posture for 10 seconds and repeating on the other side, and then switch to the legs. Lift the toes 5-10 inches off the floor and hold it for 15 seconds, and repeat with the other leg.
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.
In regards to weight training, use mainly compound exercises in your routine. Compound exercises involve movement at more than one joint and involve mainly major muscle groups. Bench press, squats, and dumbbell rows are all examples of compound exercises. These types of exercises stimulate more muscle fibers than isolation exercises and are more metabolically demanding.

I’ve had several friends ask me what I did and what they could do to get fit so I decided to nail down everything in this detailed article. I’ve also tried to bust a lot of ‘six pack myths’ in the process by backing them up with scientific explanations and relevant links wherever possible. Whether you’re fat, skinny or somewhere in the middle, I’m sure you’ll manage to takeaway something after reading this!
Elevate your lower body on a low box (preferably padded to protect your knees). This imparts better leverage to your arms and shoulders, an advantage that is especially important for women (usually women are proportionally weaker in the upper body than men). The correct start position is with your shoulders directly over the wheel and your abs pulled in and head down. Keep your shoulders in front of the wheel as long as possible. Inhale while rolling the wheel forward and exhale as you return to the start position. Arching your low back is wrong! This error occurs when the wheel is extended too far for your abdominal strength and performing the exercise like this can cause back injury and pain. You will be able to extend further out, as you get stronger – in fact; I have seen several athletes do this from a standing position!
Here’s a how a standard HIIT routine goes: one minute of strenuous exercise followed by 30 seconds of rest, repeated four to six times. You can do it for anything: sprinting followed by walking; biking full-steam followed by a casual pace; butterfly strokes followed by a doggy paddle. Or, if you really want to turn up the heat on HIIT, try out The Single Best HIIT Workout For Turning Back the Clock.

My Cardio and Callisthenics circuits really helped me increase my stamina and perform like an athlete. Some of my favourite ones are Burpees, Crab Walk, Jumping Jacks, Jumping Squats, Kettle bell runs and in general, circuits variations that really push me to the limit. I followed an HIIT program on the treadmill where I would run for 2 minutes and walk for 1 for a total of 12 minutes. I used the preprogrammed interval training option on the elliptical and stepper machine. I also went to the park sometimes for my workouts. You’ll be surprised at how different and relatively harder it is to train in the open.
Do it: With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly across your shoulders. (This version of the squat targets the core, not the legs, and so you should be using far less weight than you would for a traditional back squat.) Send your glutes back like you’re lowering into a chair, bending at the knees as deeply as possible. Press through your heels to return to the starting position for one rep. Do 12 reps for one set.

As easy as the models and athletes in our magazine make being lean and ripped look, we’ve got to be honest, it couldn’t be further from the truth. It’s hard, it takes time, and it demands an unwavering degree of discipline. In our on-going efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.
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.
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!
Building muscle and burning fat at the same time is the holy grail of bodybuilding but many people believe that it’s impossible. Here’s how it goes. Experienced bodybuilders first bulk then cut. Bulking is the period where they eat more calories than they burn (caloric surplus) in order to pack on muscle mass. Cutting is the period where they eat fewer calories than they burn (caloric deficit) in order to burn off the fat they inevitably gained during the bulk. The remaining muscle after bulking and cutting is their lean muscle gain.
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When it comes to building a six-pack, many guys don’t think to work any muscles outside of their core. But, to uncover your abs, you need to train your whole body, especially your legs. “Some of the largest and most metabolically consuming muscles in our body are in our hips and legs,” Cary says. “Work your lower body by doing squats, lunges, and dead lifts.” If you can work to engage your core during all of these exercises, even better.
When you're doing exercises to strengthen these muscles, think of the abs and core as one unit. Even when you do exercises that recruit more of one muscle than the others (for example, side planks that really fire up the obliques), you'll notice that you still have to engage your entire midsection to do them right, which is proof that these muscles are never working completely alone. It's important to show equal love to all of the muscles of the core so that this unit can power itself properly from all angles.
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’d stand outside restaurants pretending to stare at my phone while my family and friends munched on dessert. There would be days when I would be completely broken from the inside-out after training with weights in the morning and running a 2k in the evening on no fuel. I’d find excuses to stay at home on the weekends and give up meeting friends only to stay away from food and drinks which didn’t align with my goal. I got used to awkward situations while placing ‘weird’ food orders at restaurants and stares from coworkers while shaking up my protein mix.
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.
My Cardio and Callisthenics circuits really helped me increase my stamina and perform like an athlete. Some of my favourite ones are Burpees, Crab Walk, Jumping Jacks, Jumping Squats, Kettle bell runs and in general, circuits variations that really push me to the limit. I followed an HIIT program on the treadmill where I would run for 2 minutes and walk for 1 for a total of 12 minutes. I used the preprogrammed interval training option on the elliptical and stepper machine. I also went to the park sometimes for my workouts. You’ll be surprised at how different and relatively harder it is to train in the open.
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