Home Strong The Hard-Core Approach to Rock Hard Abs

The Hard-Core Approach to Rock Hard Abs




Virtually everyone will tell you that they want to have six pack abs. Those same people will tell you that they want to live in a huge mansion with a Lamborghini in their driveway.

These are nothing but preferences that people set for themselves. Everyone believes that they want the finer things in life. Unfortunately, very few people are willing to do what’s required to achieve their goals.

Before you start pursing a goal, you need to come to terms with what it will take to achieve it.

Many of my clients have told me that they will do everything and anything to get the body of their dreams. However, their actions indicate that they’re not willing to sacrifice a Friday night at the local bar.

If you’re motivated by the vanity of getting in shape, you will most likely fail each and every time. I’m NOT saying that there’s anything wrong with having a Greek God body that makes women salivate. But if your primary motivation is “to look good on the beach this summer”, then it won’t be enough fuel to get you to the finish line.

You have to possess a deeper, more meaningful reason to transform your body. If you’re doing it to impress external third parties, then you might as well not even embark on this journey.

The True Benefits Of Six Pack Abs

Before we get into the different exercises and nutrition techniques, it’s important to understand the physical benefits of six pack abs. Your core is the stabilizer muscle for your entire body. Your core is made up of your abdominals and lower back. When you build a durable core, it will accelerate growth in all your major muscle groups. Your chest, arms, shoulders, back, and legs will be able to support more weight, which will allow you to build on your gains more rapidly.

You may have heard the phrase, “Your abs are made in the kitchen” before. Although there is an element of truth to this, you should train your core regardless of your body fat percentages. If you perform the right exercises and follow The Man Diet, you’re abs will start developing much faster than you imagined.

The Overwhelming Importance Of Nutrition

If you want your abs to show, then you need to get your body fat percentages down the appropriate levels. If you’re a male, you’ll need to get down below 10%. If you’re a female, you should aim to get down to around 15%. This is where the majority of people struggle. For over a decade, I simply didn’t believe that the foods you consumed mattered more than the sweat equity you put into your workouts.

Despite I was training 6 times per week, I could never develop any definition in my abdominals. When I finally decided to hire a trainer, he asked me a question that changed my entire perspective on nutrition.

How long do you train each day? 30-45 minutes? What are you doing those remaining 23 hours? You are eating, working or sleeping.

When I realized that my training accounted for less than 5% of my entire day, I finally decided to prioritize my eating habits. Within a few months, I was able to lose 40 pounds of fat and get six pack abs for the first time in my life.

Before you start preparing your meals, you need to possess the proper mindset. People eat foods for one of two reasons:

• To satisfy their taste buds
• To fuel their body

When you eat to satisfy your taste buds, you are investing in the short-term satisfaction of taste. Anything that presents short-term gratification is usually back ended with long-term pain. Although that pizza might taste delicious, it will cause you to feel lethargic for the next few hours. The digestion process expends the most energy in the human body. This will hinder your energy levels during the day, and end up accumulating inches to your waistline.

When you eat to fuel your body, you aren’t concerned with the five minutes of eating tasty foods. Instead, you are investing in your energy levels, body, and long-term health. You don’t go into your workouts looking to feel “comfortable”, right? Instead, you embrace the rigors that come with your training because it’s an essential part of your growth. You need to incorporate this same approach with your nutrition.

Contrary to popular belief, you don’t have to eat raw chicken and broccoli six times per day to get abs. You simply need to follow a high protein, high testosterone diet along with a structured workout plan. Stop investing in the temporary gratification of taste, and start treating your body like a machine.

The Best Exercises For Six Pack Abs

Your abdominals are made up of three subsidiary muscle groups – the upper abs, obliques, and lower abs. If you want to get symmetrical definition in your abs, then you need to target each of these regions accordingly.

Whether you train in the gym or at home, there are specific movements that isolate region of your abs.

• Upper Abs – raising your shoulder blades off the floor
• Obliques – twisting your torso from side to side
• Lower Abs – raising your legs past the point of your waistline

Your abdominals are a muscle group that can be trained frequently. In my experience, the best way to get six pack abs is by doing short, high intensity circuit workouts that last between 3-10 minutes. This will elevate you heart rate into a fat burning zone and allow you to target all 3 regions of your abdominals.

Today, I’m going to show you a 3-minute circuit workout that you can do at home, the gym, or even during your lunch break. You’ll be doing three different exercises – one for the upper abs, obliques, and lower abs.

Cycle through this workout 2-4 times. Keep your rest to a minimum, and focus on executing proper form, especially with the leg lifts.


The benefits of six-pack abs go way beyond the aesthetics of getting in shape. Building a strong core will enhance the performance levels of your workout. From a visual perspective, having abs demonstrates that you are part of the 1% of people who lets their body speak for itself.

Focus on getting your body fat percentages down to the appropriate levels. Find a nutrition plan that is conducive to your goals, and then stick with it. Remember, persistence is the most important part of transforming your body. There will be days when you miss a workout and have a cheat meal. That’s ok, as long as you get yourself back on track.

For maximum results, start training your abdominals 3-4 times per week for 3-5 minutes circuits. Whether you train at home or the gym, make sure your workout regimen isolates the upper abs, obliques, and lower abs. As you continue to progress, you can gradually increase your time to 7, and eventually 10 minutes. Always focus on proper form, and never neglect your nutrition.

About The Author

Kiley Lynch runs an online fitness business at Sculpted Muscle.

He loves training hard and specializes in getting clients shredded, from home, with hardcore bodyweight workouts!

Kiley is also one of the leading experts in at home bodyweight training for anyone who “doesn’t have the time.”

You can contact him at –
The Sculpted Muscle Youtube Channel


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Chad Howse

Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live.

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