Evening Snacks (5.00PM) —1 scoop whey protein, 5 almonds, 3 walnuts. If it’s cardio day I mix a spoonful of peanut butter with my protein shake for some extra fat that satiates my hunger. I also keep a couple of reasonably priced Sugar Free Protein Bars in my bag in the rare cases when my hunger gets really bad or if I couldn’t manage a proper meal. There are some really expensive ones out there and while I’ve indulged in a few of them, the ones I linked to give me the best bang for buck and are also incredibly tasty.
The recipe for six-pack abs isn’t all that complicated: Crank out an abs workout, eat a nutrient-rich diet, and consume fewer late-night pizzas in a single sitting. The undisputed holy grail of men’s fitness is good for more than just an extra boost of confidence whenever you have cause to peel off your shirt, too. “The best way to avoid injury, whether in the gym, at home, or at the workplace, is by building a strong core,” says Edwin Wealth, NASM-CPT and trainer at Equinox. Want to do yoga better? Run faster? Squat heavier? Carry the groceries without wincing? It all begins with your core.

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).
Once you've reduced the layer of body fat to the point where you can find your six pack, performing specific ab and core strengthening exercises will make them much more visible. Once you understand how to safely exercise your abs, you'll find core exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, and you perform multi-joint movements.
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!
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.
Hi I’m 14 and a girl I know it’s young but I hate my body I’m currently 60.9kg saying it’s a healthy weight but I want toned abs so I can feel good about my body and not care about my face but I don’t want to lose weight because I’d be underweight and unhealthy , I have a bit of stomach fat and my normal routine is the 100 sit up challenge for 100 days , but I can never diet because I’m a very fussy eater i can’t eat brown rice or any vegetables the only healthy foods I eat is brown bread strawberries and oranges the rest is all junk but I’m wondering do I need to diet to see my abs because if not could you suggest things to do to help without dieting note I’ll be joining a gym soon but at the moment I’m doing home excersises sorry for the long paragraph
“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
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.
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.)
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.
If it was possible for the experienced bodybuilders to build muscle without gaining fat or, better, build muscle and lose fat at the same time then they would do it in a heartbeat. Who wants to go through the ordeal of bulking and cutting when it’s possible to build muscle and burn fat at the same time? The answer is hidden in the muscle growth rate. Muscle growth follows a logarithmic pattern (rather than a linear pattern), which means that muscular gains come quickly in the beginning but they decrease over time.
To lose weight, he should consume 1800 calories per day and stick to the regular work out routine. On the other hand, women must consume 10% less calories than men in order to lose weight. For instance, a woman who wants to stick to her actual weight should consume between 1800 and 2250 calories, and if she wants to lose weight, she should consume between 1600 and 2000 calories per day.
You can find myriad articles, blog posts and videos offering advice on how to develop a six-pack, the kind of chiseled abs you'd expect to see on world-class athletes, like Olympic gymnasts or swimmers. While Olympians and pro athletes developed their physiques by eating well and investing countless hours to working out, lifting weights and doing sit-ups and crunches, you could pick up a six-pack just by eating the right foods, these articles and videos suggest.
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.
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.
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.


“The bird dog forces you to keep your core stiff,” says Jack. “Lifting your knees off the ground just a couple of inches—as you do in this exercise—makes it even more challenging to keep your torso still as you switch arms and legs.” That means your hips and lower-back muscles, obliques, rectus abdominis (also known as the six-pack muscles) are working together to keep your spine stable.
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.
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.
Do it: Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set.
Bodyweight training builds an excellent muscular foundation. After I built my six pack abs with bodyweight training, I wanted to build more muscle so I started lifting weights. 4 months after I started weightlifting, I  was deadlifting 460 pounds, bench pressing 275 pounds, squatting 365 pounds and military pressing 175 pounds. I owe this incredibly fast progress to the foundation I built with bodyweight training. (If you don’t believe me, read Arnold Schwarzenegger’s biography that documents his bodybuilding career (which I reviewed here) and you’ll see that he also recommends newbies to start building muscle with bodyweight training.)
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.
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.
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.
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.
To do it: Stand with your feet hip-width apart and pressed firmly into the floor and hold a medicine ball (or other similar weighted object). Brace your abs in tight (as if preparing for someone to punch your stomach) and use your lower body to start the movement by bending your knees, sitting back into your hips, and reaching the ball down across the outside of your left leg. Stand up, swinging your arms across your body and up to the right while pressing your hips forward. Do 10-12 reps going from left hip to right shoulder, and then repeat on the other side.
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