Getting ripped isn't that complicated. But leave it to society to cash in on making it seem so complex and unrealistic that you consider giving up on the dream entirely. First, there are the diet books that cut your meals down to just lettuce and water, and then there are the fitness magazines (note: not this one) that promise results with the same three ab exercises (two of which are usually just variations on the same ol' crunch)—if done every day for the rest of your life. Of course, there are also the TV infomercials hosted by so-called fitness gurus with bad hair and spandex claiming success with machines that, at best, give you a surface to crunch or run on, and at worst, electrocute your midsection to "melt the fat off."
We're here to say, "Stop the madness!" What each of these fads touches on but never seems to fully address is that uncovering abs is all about burning calories while preserving muscle. There are no three exercises—let alone one—that will do it alone, nor is there a diet that's balanced enough to let your abs appear without training them. And as for high-tech gadgetry, well, that's all designed to allow you to work less — whereas burning calories requires you to work more. Read on, and you'll see just how simple cutting up really is with the MF Ab Recovery Plan.
A BIGGER BURN The major mistake most ab-seekers make is doing only ab exercises. You see, while crunches hit the abs, they don't work a whole lot of muscle overall (and therefore don't burn many calories), and that makes them only a small part of the equation you need to equal a six-pack. Unlike your arms or chest, which need to be buffed up a bit to stand out, your abdominal musculature is already distinguished (just think of how many movements you do daily that have you bending and twisting and you'll get an idea of how muscular your abs already are). You just need to shed the fat that covers them.
The workouts that follow do just that, relying on very few direct ab exercises to do it (and no crunches—gasp!). Every move you'll do is a tried and proven calorie burner that at the same time calls in a lot of support from your core to stabilize the movements done by the bigger muscles, such as those in the legs and back. (So, in that sense, you could argue that every exercise is an ab exercise.) And since the program is designed to keep rest periods between exercises very short, it'll cause your heart to race, and that increases caloric expenditure as well.
However, as a result of the fast pace, you may find it hard to use the same load for every required set on a particular exercise. Since we want you to hit all your reps and complete each set no matter what, plan to reduce the weight you're using by 5%–10% on each set. It's more important to keep up the momentum than to lift heavy.
This article is missing the main thing in losing weight: PORTION CONTROL and LOWERING YOUR CALORIC INTAKE. If you need to shed some pounds, it is usually because your portions are too big and you eat more calories than you burn in a day.
By eating the proper foods (fruits, vegetables, whole grains, protein) in the proper amounts, any high-aerobic workout will help you lose pounds fairly quickly (4-8 weeks for serious results).
Until you take care of your diet, it doesn't matter what your workout looks like, you won't see as good of results.
-- Mark
i also do not agree, the interval running is a good tool, but i belive is over rated.
-- Ulises
Ok, and who are you to disagree? Should everyone not read this now that you disagree? 'All Mighty One' Please show us the way so we won't be decieved by false witness!
-- j
what don't you agree with? don't tell me you believe in spot reduction
-- umberto
Anyone who has attempted to go from fat to 6-packed knows that you can do sit ups until you just can't sit up anymore and the results are nothing but soreness.
Been there done that. Then I purchased a treadmill BAM!
6 packed!- Nuff Said
Now it's onto buffing up the rest
-- Steven
Where's the "Cardio" Table?
-- Ramon
release the hounds hahahaha
-- --mr burns
If you have a belly... to get rid of a it, it starts with a healthy diet and cardio plus ab exercises. Pilates has worked great for me.
-- Aly
I think everyone here is right in a way. Fitness takes proper balanced diet, and exercise. In my workout I like to warm up with about 20 min of cardio and then maybe 45 min of weights. As for that six pack its on the way but not where I want it yet BUT the important thing is that I feel so much better the day after I workout.
-- Greg
Its a good article. They are right on both counts. Reduce fat to see your abs and use intervals for cardio (its the cost of recovery from intervals that often takes it far past steady state).
-- Pat
Do what best for yourself....keep a open mind and learn...the main part is always change your routine...that way your body will work harder to keep up. All those points are needed to reach those goals but everyones body is not the same. We all need our own formula!
-- Maxamillion
it all works...its sticking with it thats the problem...not just the lifting...the eating is probly 80%
-- Anonymous
K.I.S.S. Keep it simple and fill in what the last S. stands for. Less calories less fat, more muscle, less fat. Good article.
-- Aaron
well i'm now totally confussed, i'm an ex para and my body has been in good shae for years, but after i was shot in the left lower leg by a big fat baddie i put on loads of weight, and became very unfit. i startred to run and do alot of gym and cardio for 45 mins the weights for around 35 mins. i eat healthy and drink loads of water. i burn off loads of cals everyday but 3 months on still no six pack..more like a 1 pack..LOL
-- balderton scooter boy
Well amazingly everyone will have to find what works for them. More cardio, less calories, Combined, work load, he sadi she said. Inevitably what everyone is going to have to come to the harsh reality that everything that is mentioned in the article is a suggestion; an idea that this may work for you. In the end you have done what a workout and found that there is something that this is great or that something else works better for you. Just take it for what it is a comment that was made in hopes it will find a reader that could find this informaion usefull. I know I did........
-- The Big EZ
wondering if you guys (mensfitness) have downloadable work out plans to save on smartphones or blackberrys
-- juan
nothing is impossibile in a long run, you have to accept this suggestion
-- viren
you gotta work hard or you might as well quit! absolutly nothing comes easy - you all sound like you're on the right track! keep up the good work!
-- your mom
for all those who disagree if you knew what you needed to know already you wouldn't have to read this article.
-- karlin c
Is there any substitution for the superman plank. It is an exercise i find difficult to perform.
-- Chalrie
yes the article is right you need to burn more that you eat
-- timothy
what seems to be working for me is switching off the interval training with a non-complictaed run. As long as you break a sweat when doing cardio, that's a sign your doing the work that will help achieve the fat loss. Then the weights -- going heavy enough to do 6 -10 reps with incorporating some full body moves ( dead lifts) every time. That gets the body going. But all of this takes time. -- and no overeating or cheating and plenty of non-processed foods !
-- j.l.
Cardio table???
-- Jon B
About 4 -5 weeks ago, i decided that i wanted to cut the "extra" fat off of my stomach. I started to run on the treadmill for 20 minutes 4-5 days a week, and i drank alot of water, and the fat shed right away. I even dropped 2 pant sizes. It is a quick way to shed fat, just run and drink water!
-- Jon
ill have to try this.....
-- Andrew-bodybuilder in-training
about two months ago i decided to add wight to my slight frame of 5'10 140 pounds. i've put on about 10 pounds but i've lose the litlle bit of abs i did had. now i have a small gut there. can anyone give me advice
-- billy
I agree that working out is very important but in order to SEE the ripped abs it is neccasary to have a correct diet. Without a correct diet you will have strong abs underneath a layer of fat!
-- Eric
a little over teh top
-- naww way
im gonna try running see where that takes me
-- v. v.
i think this article is in someways true but not everything i think with the right diet and sleep and mono and poly fats cla gla basically u need to be on top of ur shit before so that u can see results
-- jay
i want to ask a question. How can I do it
-- Robert Tony
Comfort Zone - get out of that on each work out - tis the way forward but it requires a team of Ergos and a screaming cox to do it.
-- James
It is quite obvious that
-- Anonymous
OMg, i did everything that it has asked me to do, and in 8 weeks i lost 50 pounds, i am 18 years old, and yet i look great. Some people say running wont do any good, but it did good for me, and i kept it off. Its a new year and a whole new me.
-- --kev
Interval training is the right way to go. Say you go with a five minute warm up then two minutes five levels higher. Then you sprint for one minute, then go back down to your two minute speed. The body will not change if you do the same thing every time. You get results when you shock your body. So interval training is the best way to go because you go from sprint to jog consistantly. If you are jogging the same amount of time at the same speed you will get to a certain point of physic and that will be it. Read an anatomy book, the body changes with shock.
-- Chris
ive got 18% boy fat, is it possible to get a visible 6 pack?
-- Freddie
The treadmil is not the only answer. Running stairs is another way to burn off belly fat.
Its alot harder but its worth the results.
-- Oscar
Freddie, your abs wont start showing til about 10%. so keep running you're almost there.
-- Walter
I had a bit of fat covering my abs when i was on a bulking phase about a year ago. Later i decided to cut down the fat and get ripped. I would Run 30 mins in the morning at medium intensity almost 4 days a week and in the evening i would lift weights for 45 mins which included Abs exercises. Believe me , i saw my body transform in a matter of days. try it...it works...running does it all !
-- Talal
This article has its good points and its bad points.
If this guy thinks that doing crunches doesn't work than he's a freaking idiot. Crunches work and when they don't for some people it's because they're not doing them correctly.
The running thing is true. I don't think that there is a set way to do it though. Find what is most comfortable for you and do that. If you like the intervals on the treadmill do it. But if you're like me and can't stand the damn treadmill, than get outside and get on the road.
Running is the best way to loose fat and shape your body. While you run, almost every muscle in your body is working. Especially your core. It will change the way you look for the better fast.
Doing other exercises too. Push ups makes you flex your abs. Standing exercises like curls, shoulder press, etc, all flex your core and work your abs.
Putting all these together with eatting right and eating proper portions will change everything.
-- Shaun
It's a combination, I was 23% body fat 5 weeks ago, I am now 13%. I see my abs and obliques now. another month and they will be chiseled. I eat every 2 to 3 hours. all protien, barely any carbs or fat. work out 3 to4 times a week, with about 10 min. of the bike and abs every time I go to the gym. I never transformed this quick.
-- Todd M.
hi, its me again...listen u Readers out there ...there is nothing to fear...nothing is impossible ! believe me. All u have to do i follow the 3 principles. 1) Decipline 2) Dedication and 3) Determination...the 3 D's as i call it. Try to Enjoy your workout rather than taking it too seriosusly as if its sometinng which isn't achievable. Dont do that. Your Body only listens to you if you Listen to your body. Body refuses to give you results if you over do it. Dont put too much stress on it. Drink and Eat clean please !!! avoid Cakes and sugary stuff (junk). all u have to do id stick to clean food , and clean workout 45-60 mins a day also donot forget to cardio atleast 3 times a week. Running and Cycling are the best types. Remember this, follow a healthy plan 6 days a week and on the 7th day rest* i repeat rest...and eat whtever u crave a.k.a Cheat day. one should always add a cheat day to his routine. its Essential to keep the metobolism Alive and Active in order to burn even more calories. Your body gets bored and exhausted after a 5-6 days workout routine and needs to rest. The cheat day is the best way to rest your body and metobolism. Good luck (y)
-- talal
CARDIO CARDIO AND CARDIO...cycling on a stationary bike for atleast 20 mins non stop on a fixed pace. Increase the intensity whenever u feeel like by shifting on a harder gear on the bike...but then come to a normal pace which u started at after 30-45 seconds of high intensity on the bike. that way , is sorta like an interval training u do when you run which allows u to shock your body and burn even more amount of that fat. Eat right, say no to all those oily food and SOdas....No more sweet for u...just keep one sweetday(cheat day) as they call it. Enjoy on sundays...keep a strict routine 6 days a week and rest on the 7th day of the week. eat whatever u want...drink whtever u want. Ice-creams.sodas,cakes,pizzas...just name it, sky is the limit on that day :-). try this and u will accomplish ur goals. God bless ya all...
-- Talal
if i want to have great abs but not looking to lose weight should i still run lots
-- Anonymous
Is jumping rope good for cardio?
-- Ray
hay guys I thank you for all the info.I agree that everybody is diffrent,and I need to find what work's for me.
-- sal
This article is decent. But it's fairly easy guys. Burn more calories than you take in. Combine weight training and cardio. Eat foods known to be labeled "healthy". You'll lose weight.
-- Pec
I am 33 and have been working out for 2 years. My starting weight was 227 Lbs with 27% Body fat and wore a size 38 pants....Im now in a 34 weight 195 and am 23% BF.....have been at this level for months now(((i gotta swim of hit the treadmill more))) DONT GET ME WRONG, i am proud of the change but still no 6-pack....
-- Jamm
hello1 i read this article because i want to loose fat! but didnt now how! but reading this i will try! thanks!
-- jesus
this is a good article
-- --steve
just do what i do, eat when your hungry and then you wotn have to worry about what u eat
-- schaneekqua
I definetely think that moderate to above moderate running is the best way for people to start off. It eases them into it while mentally and physically conditioning them for endurance and persistence. However, I believe MF is right. Interval cardio training works your muscles in more; it also keeps your muscles and metabolism from going stagnate from a constant moderate workout. I don't know how it would be better for - let's say - for a marathon; but you want to maximize the pressure and power in your body while constantly changing. Just like how we shouldn't be doing 80 rep sets as the gym or how we shouldn't stick with the same workout for too long. Also, strength and speed training to your legs are more beneficial than moderate endurance training for most men. If you have been maintaining a healthy lifestyle with focused training, you shouldn't be worrying about endurance so much. The worst things about interval training, however: 1) the intensity of your workout is severely limited unless you have a track available to you. Nothing more ackward than elevating your treadmill and raising the speed past 11. 2)You might find this part of your workout to be the 40 minutes that you dread each day.
-- Y. Park
this doesn't really help me any because im 6'4" and 165 lbs. i dont have weight to lose but im trying to gain muscle.
-- James
I have been going to the gym for 3 years now and have seen little change in my physique over those years. My friends Taunt me with names such as "fatty boom batty" and my favourite "dime boy". To an outsider these names might seem harsh but without these friendly taunts I would never of had the motivation to get out the house and by that smoothie maker. How my life has changed thanks to the JML Delux smoothie maker (retailing at £39.99). I am now more active than ever with more ultimate frisby titles under my belt than you can shake a stick at. Join me...be a winner with the new JML Juicer.
-- DiscoSteve
the main thing to be remembered in fitness or trying to alter your body at alll for that matter is to keep changing things up. if you do interval training for a few days then do standard fat burn for a few after that jut keep switching it up. just like bulking up to develope serious gains dont just do machines hit the free weights and vise versa. dont just do standard exercises alll the time throw in some variations and switch back and forth from low weight high rep to high weight low rep keep it interesting and fun too so your less likely to get bored and do a half ass workout.
-- matt
DiscoSteve - I purchased a JML Delux smoothie maker as you said.
I also surround myself with scantily-clad slave girls of all species, chaining many of them to my dais. They tell me the JML Delux has helped me become even more attractive - everyone should buy one and look like me (for only £39.99) - Join me...and Discosieve
-- JABBA THE HUT
ok i disagree because i have a six pack and all the fitness i do is play soccer i don't workout at all.
-- cali boy
Run alot. Eat healthy. and work out ur abs about 2 or 3 times a day, and ull like the results!! u dont need to over work ur abs to make them perfect....
-- Dan
We all strive to better ourselves, that's how God made us, but do we ever stop in our effort to get to that "perfect" body, spiritual or physical, of course not, I'm sure everyone can agree that no matter how much others compliment us, we are never satisfied and continue to work towards this unseen goal of perfection. Keep going, all of the tips are great, just don't neglect the other "body" that you have:)
-- David
I totally beleive in almost any workout that seems sufficient with good knowledge, but the main thing is, everyone is unique and needs a different method ot gain results where beit a 1 minute difference in intervals, portion size meals, cardio trianing, resistance training and so forth. There are endless ways to train and feed the body of good useful facts of wellness and exercise, but the trick is to FIND what you need which accounts a bit of trial and error. And in that time, you are seeking variety which is good. Good luck to finding your way into a healthier lifestyle.
-- Mike N.
hey i think your right about running up the steps,as ur lifting ur legs which u need the abs to do the work to get them lifted.but u want to do it while keeping your heart rate up,to burn the fat,u cant burn fat just on ur abs,it is an all round thing burning fat.so it is being lost everywhere,but u also have to do ab exercises in order to build the muscle,nobody wants skinny abs like a runner
-- dean butler
try wearing a sweatshirt, sweatpants & a trashbag when doing cardio & working out, you burn a lot more weight off
-- Joshua
what's a good vitamin/supplement stack to getting abs?
-- I'm Gay and Proud :)
eat the right foods, try to say active after big meals, dont eat a couple of hours before you go to bed. do cardio and lift while really making sure your targeting the muscle your working thats key lots of water mix all these things up you should be good. also there is a wetsuit like belt you can wear while running called a waist sliming belt or a solar belt they make you sweat more in your ab area. stick with it and you will see nothing feels better then being in great shape
-- Michael
actually im only15 and i use to be fat i just started doing sit ups and stuff like riding my bike and swimming and now i have a six pack but its not super ripped and i was on no special diet i just ate regular so foreveryone that said this wont work your just not trying hard enough you need to get your a$$ out there and try harder ttyl
-- Tyler
being in the Army i work out everyday. but at 5 11 and 180 lbs i had a bit of a gut. i started eating right....no fried food....no soda....smaller portions. combined with 30 min cardio workout everyday for almost 3 months im 168 lbs. the main fat storage on my body is my abs area and butt. both are getting smaller! ive hit a wall though, i cant seem to get my abs to show real good so maybe im going to up my runs to 45 mins? and crack down a little more on the snacks. diet and running works for me.
-- Zack
The main point of this article is that doing just 3 exercises for the core will not get you the results. Because the abs play a major role in all exercises; from stabality to cruching. In order to achive maxium result one must do a varity of exercises and use a controled diet. This article sheds light a few exercises that could help out with the mid section; if you didn't know.
-- matt
Working out is not only about cardio and weight training but a lot about diet. Diet is an essential part of the balance in your life that can make or break your workouts. I workout 6 days a week for about 2- 2 1/2 hours a day but even doing that how you eat makes a dramatic difference. If you are looking to gain weight/strength don't forget about the legs, that is the quickest way to gain that extra strength. Don't forget if you increase one body part you need to increase all of them, you don't want to look awkward.
-- Rick
Hey J, I think you mean 'Almighty One'. Before you go on a rant disparaging (look it up) everyone you should hit a dictionary.
-- KJ
Where is the Cardio table?
-- BUBBA
i don't care how much you cut back on foods you need to build muslce to burn the fat when not working out and you need to do cardio to burn fat and to boost your metabolism so your body uses fats more efficiently ust lift every other day and do cardio everyday
-- keith
I think the article is pretty good even though i do agree with mark portion control is huge if you eat more calories than you burn then you will see nothing but simple and plain a good diet of essential nutrients and PLENTY OF CARDIO!!! mixed with strength training you wil get there
-- Brian
I've been reading recently about how strength training is supposed to be superior to running. Well, running's always worked better for me. Anytime I've wanted to get rid of a few pounds, a few weeks running usually shakes them off. On top of the running, I will do doorway chin-ups, traditional push-ups, side-bridges, the plank, chair dips, trad crunches and wall squats, 2-3 times a week. I do all this at home because I hate gyms. I don't change my food at all, still eat chocolate, drink beer, etc, and I STILL lose weight by sticking to this training schedule. it's always worked for me! And no major lifestyle change, I even smoke...
-- Kieran
in the end, for great abs, all it comes down to is a good diet, a good workout routine, and the cardio. The most important thing is how hard you want to push yourself and how committed you are.
-- vince
I've been trying to lose my ab's since the birth of my kids and it's very hard to do, running walking and situps is not working for me. Does anyone has any advice 4 me ...and what is a good diet that could help.
-- Brenda...
if you want a real work out !!!! try boxing for 4 weeks!!
-- humberto
Circuit classes are the most effective way of getting ripped up, and the amount of calories you burn during a 1 hour session is fantastic. By doing circiut classes you get the best of both worlds.
-- Luke
This is definitely a part of exercise that changes with each person. weights and hard core ab specific workouts doesn't improve the 'look' of my body, but definitely increases my strength and endurance. On the other hand, pure running and treadmill stuff only increases my endurance and strengthens my breathing. For me it takes a combination of both like a very intense 20 mile a day backpacking trip with a 50 pound pack or a long and hilly bike ride consistently almost every day for 3 or 4 months. You have to spend the time to find what feels the best to you and your body. Another thing, training your body is very specific. If you want to swim in the Olympics, besides some weights to increase strength...SWIM every day! same with road bikes or basketball. Every sports activity is specific to a certain type of workout.
-- Mr. B
take it from me this article is very true becuase i did this routine the way the article says with good diet interval runs and lots of weight training and now im ripped so who ever says the article is wrong just isnt doin it right or very dedicated to it.
-- colt
there is no one set way to lose weight. different strokes for different folks.. however the constant in all of them; DRINKING PLENTY OF WATER AND EATING HEALTHY..
-- sir jazz
Good advise - if you THINK you're hungry....take a walk instead. Guaranteed to lose weight.
-- David
Any tips for an ex-wrestler who used to have 3.45% body fat (8 months ago) now im not sure what i am but i have lost my visable 8 pack is there any special things that you should do to recover abs?
-- Bentley
