Zhen
Don Juan
Went from a small gut to a descent, not totally ripped six pack in 3 months or so. Here's what I did:
Beginning:
Lift weights for 1/2 hr full body.
HIIT on bike for 30 mins.
Swim 45 mins low intensity
Middle:
Lift weights for 1/2 hr
Low intensity for 30-45 mins
Swim 30 mins
End:
Lift weights for 45 mins, added pushups and inclined crunches w/ 10lb weight
Low intensity for 30-45 mins
Practice handstands for 30 mins
I did the above every other day at a gym. On the off days I did Skip's routine for crunches and pushups. Did not eat 5-6 meals a day, ate fairly clean but I do eat white rice for dinner at late around 8-9 pm. Protein shake after lifting. Drank about a gallon of water a day which I think really helped, especially for the low intensity cardio.
I think the most important advice I've learned is that you just have to keep at it. By the end of a month I was pretty discouraged since the six pack wasn't showing but by end of month two it was getting there. Once you see a little bit of visible results then you're pretty much set because then you realize it's a long term thing. And results will show. If you have high bf% I suggest you work up to HIIT rather than low intensity and when you get slimmer drop down to low intensity.
Beginning:
Lift weights for 1/2 hr full body.
HIIT on bike for 30 mins.
Swim 45 mins low intensity
Middle:
Lift weights for 1/2 hr
Low intensity for 30-45 mins
Swim 30 mins
End:
Lift weights for 45 mins, added pushups and inclined crunches w/ 10lb weight
Low intensity for 30-45 mins
Practice handstands for 30 mins
I did the above every other day at a gym. On the off days I did Skip's routine for crunches and pushups. Did not eat 5-6 meals a day, ate fairly clean but I do eat white rice for dinner at late around 8-9 pm. Protein shake after lifting. Drank about a gallon of water a day which I think really helped, especially for the low intensity cardio.
I think the most important advice I've learned is that you just have to keep at it. By the end of a month I was pretty discouraged since the six pack wasn't showing but by end of month two it was getting there. Once you see a little bit of visible results then you're pretty much set because then you realize it's a long term thing. And results will show. If you have high bf% I suggest you work up to HIIT rather than low intensity and when you get slimmer drop down to low intensity.
