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.
Common knowledge will tell you that, to get six-pack abs, carbs are verboten. Common knowledge is right—kind of. The key is to avoid the wrong carbs, like French fries, and eat the right carbs, like sweet potatoes. These orange goodies are full of carotenoids, which prevent calories from turning into fat; fiber, which helps you stay sated, and ultimately eat less; and Vitamin C, which’ll give you energy (for working out). And for more ab-shredding foods, check out the 10 Healthy Carbs That Won’t Derail Your Six-Pack.
Let’s take push-ups for example. The maximum number of push-ups you can do in a training session will increase quickly from, say, 20 to 30, 30 to 50, 50 to 100 in a matter of weeks. What will you do next to achieve progressive overload? You can’t increase your reps of push-ups forever. Who wants to do 300, 400, or 500 pushups in a single training session? That would take too much time. Luckily, you don’t have to do that. Once you hit a reasonably high number of reps, you will stop adding reps and start shortening the time it takes to complete those reps.
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.
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.
Experienced bodybuilders are better off with bulking and cutting because muscle gains are slow to come by after the first year of strength training. Newbies make the mistake of copying the strategy of experienced bodybuilders by starting their strength training journey with a bulk, only to end up gaining more fat than muscle (if any). The problem is, the body fat percentage of the average man is already at around 18–24% which is considered to be fat by bodybuilding standards. If you start bulking at an already high body fat percentage of 18–24% then you are guaranteed to get fat no matter how much muscle you end up building. To add insult to the injury, the most efficient weightlifting exercises such as deadlifts and squats have a learning curve to master, which usually leaves the newbies with gaining too much fat and little to no muscle gains to speak of.
After having achieved this goal, there’s a seemingly big void in my life. I intend to fill it up with another ambitious goal instead of more training, though the latter is far more tempting! I find that training, staying fit, and eating right fits in very well with my lifestyle. I intend to keep it that way while being content with slow but lean and steady gains over time. I do intend on dabbling in boxing and advanced callisthenics in the future.
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.
“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