22 Comments

  1. Tim @ Behind The Workout
    November 2, 2011 @ 7:29 pm

    Great post Kevin. Glad that you emphasized the importance of diet when it comes to getting abs: SPOT REDUCTION DOESN’T WORK! You gotta follow a caloric deficit diet as well as exercising to further spike your calorie expenditure.

    Good exercise selection; bulky abs like those on Ms Olympias are definitely not aesthetically pleasing. I would probably throw in some side planks and hip bridges in there too to work the obliques and the lower back/glutes region.

    Reply

    • Kevin
      November 2, 2011 @ 8:28 pm

      I did mention side planks (I love those) but I forgot to mention anything about working the lower back. You make a valid point for sure … it’s always a good idea to work your lower back after doing ab exercises.

      Reply

    • Guada
      October 16, 2016 @ 1:03 pm

      Im 14 and i dont need to loose weight but i my stach doesnt have any lines,its okay if i just make abs? In how many time will i have a three line??

      Reply

      • Guada
        October 16, 2016 @ 1:04 pm

        My stomach**

        Reply

  2. Dave - Not Your Average Fitness Tips
    November 4, 2011 @ 9:07 am

    Excellent plan for women to get abs. You nailed all the key points…diet + workout + ab exercises.

    Reply

    • Kevin
      May 4, 2012 @ 8:42 am

      Thanks Dave … yeah, can’t expect to “get abs” if you’re fat percentage isn’t in check.

      Reply

  3. Christine
    April 1, 2012 @ 8:16 pm

    Im 13 and I don’t want to diet, will doing just the ab exercises work?

    Reply

    • Kevin
      May 4, 2012 @ 8:43 am

      Christine,
      Unfortunately, no … unless you don’t have any fat to lose. Doing ab exercises will NOT make you lose weight. In order to have abs you’ve got to be at a low enough body fat percentage.

      Reply

    • meme
      May 17, 2012 @ 3:58 am

      Actually. at 13, just the ab exercises will probably be enough if you eat healthy food. At 13 your body is still growing and your metabolism is probably as fast as it will ever be. You will notice big changes by just doing exercises. The older you get, the more you have to worry about the diet. Try it and see how it works for you. Maybe try to replace as much junkfood in your diet with healthy snacks like fruits and veggies.

      Reply

      • Asha
        August 16, 2012 @ 2:15 pm

        You’ll have to do the cardio. If you only do the ab strengthening exercises, you wont lose the fat that’s covering up your abs. If you do cardio, you’ll burn the fat (but slower than if you diet along with it).

        Reply

  4. Asha
    January 9, 2013 @ 8:09 pm

    I recently started this workout and diet plan, and I have one question… What should I do if I want my butt to get bigger? Will the HIIT make it bigger, or do I need to do some extra strength training focusing on my butt? And how hard should I work it to make it bigger (sets, reps, rest between sets, difficulty of exercises)?

    Reply

    • Kevin
      January 22, 2013 @ 7:50 am

      Asha,
      The HIIT will not make your butt bigger. It all depends on your routine but a good place to start is to do higher reps and shorter rest periods. Maybe start at 3 sets of 12-15 reps and 30-40 second rests between… you’re aiming to feel the pump.

      Reply

      • Asha
        January 22, 2013 @ 11:57 am

        Thank you 🙂

        Reply

  5. Fefe
    January 19, 2013 @ 8:50 pm

    I don’t have a gym membership and I don’t have weights but I have Insanity work out videos, would that count at HIIT, Cardio and Strength training all in one?

    Reply

    • Kevin
      January 22, 2013 @ 7:45 am

      Fefe,
      Yep, both Insanity and P90x are full workouts in themselves. You won’t need to supplement these with anymore training.

      Reply

      • Fefe
        January 22, 2013 @ 10:28 am

        Thank you

        Reply

  6. zan
    March 25, 2013 @ 8:04 pm

    my body fat is 33% I just start eating healthy meaning nothing processed and more steamed vegies and fish. I only do cardio not sure how to start weight?

    Reply

  7. Dhruv Bhagat
    February 2, 2014 @ 10:55 pm

    There are lots of girls in my gym who are regularly lifting weights. Even, some girls who are working out from last 3-4 months have achieved their bikini body. Its really nice to see such group of girls working together in an aggressive manner..

    Those girls have inspired everybody in the gym. Its really nice to have such healthy and strong people in company..

    There are lots of IFBB Pro fitness models who have influenced other girls to get shredded.

    This is an awesome post Kevin! Keep writing 🙂

    Reply

  8. Edgara
    June 16, 2014 @ 3:25 pm

    That vacuum excercise really does work. I’ve been doing a very similar move for many years and it works amazing to get the waist chiseled and curved. I got it from an old workout called Bodyflex…all about breathing.

    Reply

  9. Renee
    July 6, 2014 @ 5:00 pm

    I heard that if you have a big belly and you only do ab work outs then the muscle your abs get will build up underneath the fat and make you look bigger than you’d hope to be… is that true?0_0

    Reply

  10. Ales
    November 10, 2015 @ 4:26 pm

    Well im doing cardio, some stretching, im taking easy on carbs and I dont eat fatty foods cause I usually dont crave it. He problem for me is that genetically I easily get pumped muscles… whatever I do, except if I go VERY hard on diet like, minimun amounts of fruits twice a day and 1 salad… something that, since im working out, doesnt satiate my hunger. I prefer the lean look as im very short 1.55m and im 51kg at the moment. Im doing well, but WhYyyy the Abdominal fat so hard to burn?!?! Im cycle, I walk, I run and Im healthy, but no matter what my stomach is always there….

    Reply

  11. Parmida
    January 31, 2017 @ 10:06 pm

    I have a quick question:

    Will HIIT give me a better result than running for like an hour?? I mean would HIIT burn more fat?

    Best,
    Parmida

    Reply

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