Six Pack In 30 Days

If you’re familiar with men’s magazines and/or the Internet, you’ve encountered the concept of 30-day abs.

Eat lượt thích this và exercise like that, they say, và you’ll have your very own chiseled, twitching, shimmering six-pack in no time.

But is it a genuine exhortation, or a cruel taunt?With beach days incoming, two of our editors decided to put the theory lớn the test.

What follows is an honest perspective on how to lớn uncover your core, via two distinct approaches: one a veggie-first regimen endorsed by Brad Pitt, the other an old-school tummy-buster straight out of 300.

Spoiler Alert:Youcan get that six pack by June. But it’s gonna take some work.

AlexHeight: 5’11”Start weight: 193Method: The Vegetarian Zac Efron meets Brad PittDetails:Group fitness classes with intense cardio paired with a vegetarian diet và cutting out all alcohol và bread. Based on Zac Efron in Baywatch và Brad Pitt in Fight Club.

TannerHeight: 6’3”Start weight: 185Method: The Ancient Greeks meets Greek YogurtDetails: Weight-lifting with volume reps, no cardio; high-protein diet backed by “superfoods,” lots of meat. Based on the 300 workout.

Alex: I’ve always been at least semi-fit, the hàng hóa of playing sports year-round since I was 10. And while I’m belyvn.com’s resident fitness guinea pig, don’t tell anyone, but I hadn’t worked out for over six weeks before starting this regimen. As my before picture clearly shows, I had supremely grabbable love handles & naught but a whisper of abdominals. As my expression clearly shows, I was feeling sluggish, overworked and thus uninspired to lớn hit the gym.

Tanner: I grew up playing sports year-round, before becoming a long-distance runner in high school. That’s the last time I had a particularly defined core, & it was largely a hàng hóa of PB&J lunches struggling khổng lồ keep up with daily eight-mile runs. (I had what the kids like to hotline a “skinny pack.”) In the years since, I’ve cut back cardio almost entirely, và spend the majority of my exercise hours in the thể hình throwing weights around. Heading into my battle with belyvn.com’s resident Dwayne Johnson, I knew I had my work cut out for me.

The Diet

Alex: Cutting out bread (even my beloved bagels, but not carbs as a whole), alcohol, desserts & chips (a key part of my guacamole-heavy diet). Cutting back on simple carbohydrates and eating out. Taking in lots of grains & legumes (quinoa, wild rice), leafy greens (kale, arugula), vegetables (broccoli, asparagus, cauliflower), vegetarian protein (eggs, tofu, lentils) và smoothies (with plant protein). I’m a vegetarian to begin with, so that’s a hàng hóa of circumstance, but it also made it easier lớn make healthy protein choices.

Tanner: No salty snacks (pretzels, popcorn), no potatoes (chips, french fries), no desserts or pastries (cake, ice cream, cookies, muffins, crumb cake). Trying to lớn stay away from bread, sugary drinks, alcohol. Emphasizing water, green tea, blueberries, apples, bananas, spinach, peanut butter. Lean meats (turkey, grilled chicken) preferred, others (burgers, bacon, crispy chicken) OK. This was an excellent resource for honing in on which foods I wanted lớn emphasize & why.

Pictured: Alex’s typical meal (arugula, quinoa, seasoned tofu, avocado & an egg) và post-workout plant-protein smoothie fromJuiceLand

The Fitness Regimen

Alex: I’m a big believer in high-intensity group fitness pushing people khổng lồ limits they wouldn’t otherwise reach, so I signed up for Class Pass. My goal was five classes per week, with a balance of intense standalone cardio lượt thích cycling and high-intensity interval training. The idea being khổng lồ trim down as much as possible while building up the entire range of bộ vi xử lý core muscles (upper và lower abs, obliques, etc.) that are used in full-body workouts. Favorite classes: Beast Fitness Evolved, Cyc Fitness và Monster Cycle.

Tanner: Though my proposed diet skewed a little new-agey, I wanted to lớn go old-school on the exercise front lớn see if those tried-and-true methods still clicked. Translation: countless, solitary reps, on a faithful rotation each week. I headed into the month planning to continue my weightlifting routine 2-3x a week (a rotation of chest, biceps, triceps, shoulders) and add 2-3 core workouts based in part on the 300 workout. It’s a combination of crunches, twists, thrusts, scissor kicks … you name it. There are countless regimens like this; that’s simply the one I chose. I purposely did not do any cardio the entire month.

Proudest Moment?

Alex: I believe you need others pushing you lớn exercise at maximum capacity. A trainer blowing a whistle for up/downs, like football coaches of yore, can’t be ignored. In seeking that intensity, I found HIIT studio Beast Fitness Evolved. My first class (featuring everything from battle ropes to lớn vertical climbers) destroyed me khổng lồ the point that during cooldown, I couldn’t even stand for stretches. I dropped down, went into child’s pose & focused on not passing out or throwing up. But I came out on top.

Tanner: In the third week of April, the first time I mastered the 300 workout & wanted more. The regimen doesn’t take much time (and shouldn’t, assuming you don’t give yourself many breaks), but it’s an assault on the abdomen. Gutting out 25 V-sit-ups after you’ve just done 30 squat thrusts is a long, lonely ride. On this particular day, after spending weeks working up khổng lồ full reps, I finished strong & spent some time on the jump rope before hitting the mat for extra crunches.

Pictured:Tanner solo training at his humble hometown gym

Rock Bottom?

Alex: A little more than halfway through, a friend came into town & was staying at my place for a night … và brought over a bottle of Dom Pérignon, a pricey red & some cheesy Italian takeout. There’s no chance I was going khổng lồ turn down the bounty, & I don’t regret that decision, but any indulgences like that will set you back.

Tanner: I split a 2,000-calorie carton of Yankee Stadium bottomless popcorn with a friend over the span of one (very long) fourth inning about halfway through. Some other honorable mentions: a Vermont skiing trip where avoiding hearty brews was nigh impossible & a birthday dinner that paired Fettucine Alfredo (the one time I ate pasta in the month) with Dairy Queen M&M cake.

So Was It a Success?

Alex: The photos don’t lie: 30 days ago I did not have a six pack và now I vị — albeit a trim one that shows the power of a radical diet more so than ab-focused exercise. Will anyone mistake me for Mssrs. Efron or Pitt? No. (Though feel không lấy phí to say otherwise.) But it proves that a 30-day six-pack is possible by way of discipline & sound methods.

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Tanner: Pretty much. I’m still a week or two away from the exact definition I was looking for, but this is the healthiest I’ve felt in years. Replacing potato chips & cookies with spinach and Greek yogurt movesmountains. I got better at my rep-heavy workout each time I headed to lớn the mat, và can confirm that dedication lớn the routine (even without any cardio, plus a diet with a fair cốt truyện of meat) will yield results.

10 Lessons for Someone Hoping to lớn Achieve the Same Results, in No Particular Order

Alex:

1. Write down everything you eat.Calorie-counting apps are too tedious & not accurate enough to tài khoản for portion sizes. A simple journal will do, but keep yourself honest & leave no office birthday cake unrecorded.

2. “Vegetarians don’t get enough protein” is a myth.Eggs, tofu, lentils, beans, the bevy of plant-based meat substitutes hitting shelves, pea và rice protein at smoothie shops. It’s been debunked. Let’s all move on.

3. Willing to bởi anything for extra definition? bởi a Zac Efron purge.Efron’s secret to his Baywatch body: “Nine days of absolutely zero carbs and sugar. Only organic grass-fed/free-range protein & organic leafy greens.”

4. You’ll want a beer really badly. Don’t do it.I have lớn single out the brews. While I had wine three times (all in semi-obligatory circumstances), I craved a cold one. But you & I & everyone who’s ever seen a light beer commercial knows those calories kill. Stay away in May, then recommence in June.

5. Results will vary.Everyone begins at a different place both physically and, in terms of fitness experience, mentally (see my starting point above). A six pack in 30 days is obviously extreme, and Tanner & I both had the advantage of decent starting lines.

Tanner:

6. Not eating after 8:00PM works wonders.There is absolutely zero benefit khổng lồ snacking this late in the day. Axe it andyou will sleep better and wake up hungrier. It’s also a cruel reward to your body toàn thân after working so hard at the thể hình earlier in the day. Eating like a king early in the morning is essential, however.

7. Progress is addicting.At the outset, I naturally judged progress by looking at the mirror. But there are better ways khổng lồ measure progress — like finding the mental fortitude seemingly overnight lớn jilt your banned foods, or realizing you’re eager lớn research healthy foods. I for one, became a big green tea guy during the process … which comes with benefits aplenty. & that day I mastered the 300 workout? No better feeling.

8. If you buy two things …After every workout, I tossed protein powder, yogurt, frozen blueberries, wheat germ and ice into a NutriBullet. It tastes lượt thích ice cream & offers excellent end-of-day nourishment. Và for days I couldn’t make it khổng lồ the gym, I picked up a HemingWeigh Exercise Mat for 25 bucks & was easily able khổng lồ complete my routine on the road.

9. It’s possible khổng lồ get bored.Lonely, high-reps workouts worked for me, but I can’t imagine committing to lớn that method for much longer than a month or two. Which triggered a hard truth: How hard was I working, really, by the end of the month? There’s a lot of literature out there on workout cycles that “shock” your body with foreign-feeling lifts and movements. I’d probably opt for one such regimen (in addition to introducing cardio) for my next go-around.

10. Doing this with a friend makes it easier.Companionship and competition are an ideal pair.