So, now you probably want to know what I did for 12 weeks to get to this shape? Here it is, the fool-proof program to building your six-pack on a 60-plus body. However, there is one caveat: you have to be within 6 lbs of your ideal weight, and at approximately 24% body-fat or less. Sorry, that is what is going to take. I started there and ended at 21% body-fat, and at my ideal weight. At 5’6″, I weighed in at 138 lbs when this was taken. To get these abs, I literally had to live for 12 weeks like a fitness model competitor. It is actually fun, and very challenging! I did not do all the lower-body work a fitness model would do, as I did it mostly at-home, without machines or heavy lifting. I have some videos for this on my YouTube channel as well: http://bit.ly/1ScwzZm. The reason I am sharing this is I am getting lots of requests for creating these abs from folks who have read my book or run into me on a daily basis.
There are four pieces to the puzzle of building this six-pack: Diet, Supplements, Exercise and Sleep. I will tell you my program for each, and, if you want to learn how to adapt it for your own needs, just go to my contact page and we can talk!
DIET: Total Paleo – no sugar, dairy, grains, alcohol, for 12 weeks…..At least 80 ounces of water a day, no juice. One or two pieces of whole fruit a day. A bit of dried fruit with nuts or nutrition bars for snacks. Plant-based protein smoothies and green smoothies, daily. I did get to eat a bit of dark chocolate, every day.
I ate lean protein — fish, turkey, chicken, some beef, tons of veggies, healthy fats (avocados, olive oil, walnuts), no grains, and no dairy. This pulled off the layers of fat and I could get the muscle definition you see here.
SUPPLEMENTS: My USANA HealthPak (Vitamins, Minerals, Calcium, Fish-Oil, Grapeseed, Glucosamine, Turmeric, Milk-Thistle) — get your personalized pack at: leanandstrong.usana.com
EXERCISE: 30 minutes of cardio a day and 20 minutes of abs, plus 5 minutes on my mini-rebounder, plus some time upside down on my back with weights and doing crunches hanging like a bat. 8 minutes of Total Gym exercise a day. You can see the ab routine at my YouTube channel — Sexy Lean and Strong — http://bit.ly/1ScwzZm. You have to work all parts of the abs, every day, for this to work. Plus the planks — daily planks!!! At least 45 seconds, working up to 90 seconds. Plus push-ups (for arms and upper body strength and tone.)
SLEEP: Minimum of seven hours a night, preferably eight. I use a sleep supplement — melatonin — to make sure I get it. Mine is Pure Rest, from USANA. (order at: leanandstrong.usana.com)
Today, I choose to have some dairy, grains and a bit of sweets. This has caused me to put back on about 5 lbs and about 2″ on the belly. But, the good news is I just need a few weeks to get this six-pack back!
If you want to build your own six-pack, I will be glad to help you design your best program!