How to maintain a lean body mass and six-pack abs for men and women.

By the Tee-Rex, 

"I often get asked how easy it is to attain six-pack abs and what steps will someone take to maintain them"

It's hard for most people to believe that there are people out there with 10-pack abs! Now count the number on this guy!

  Most of the time, I really don't like to answer that question, Honest! You're probably wondering why, well the main reason being the fact that getting a six-pack and maintaining it might be as hard and maybe even more tricky than building bigger muscle groups (...no one wants to hear this ☝☝☝) and I'll explain that shortly!

Before you continue reading, I'd like for you to check out and download your own copy of my FREE FAT LOSS PROGRAM!

If you ask the average Joe what it takes to get six-pack abs...wait ask yourself this; when trying to get six-pack abs what is the first thing that comes to mind? I can answer that for you, LOADS AND LOADS OF SIT-UPS RIGHT!  WRONG!!! What if I told you that you don't necessarily need sit-ups to show off your six-pack abs.

   If you've ever come across a very thin, slender, lean not malnourished lady or guy, you'd notice that they naturally have six-pack abs, no matter the time of the day, no matter how much food they've eaten (besides I had a lean/thin friend once, whenever he over ate, his stomach will get bloated; the funny thing is no matter how big his stomach looks, you'll always see his toned abs just below the skin). Okay what I'm getting at is that THE NUMBER ONE REASON WHY YOUR ABS ARE NOT VISIBLE IS BECAUSE THEY ARE BEING COVERED UNDER LAYERS OF FAT! 

He definitely looks swole; but damn! This dude's all LEAN and GLEAN; no homo!

  Not because you suck at sit-ups, it's because you still have a lot of fat to torch! Now that we've developed this, let's dive in further... Have you ever heard of A CALORIC DEFICIT?
  It's basically when you consume more energy than the amount of energy you get from your meals in day! So you're consuming more calories than you ingest. This is the best way to lose weight ( stubborn fat) progressively.

 You can learn more about this by clicking the link above! Now that that's settled, you want to make sure you pick from some of the best abdominal exercises to tone and build your abs so you can achieve that aesthetic six-pack look. The first movement/exercise that comes to mind is sit-ups, but sit-ups are old and boring, besides they don't build strength in your abdominals, so what's the big deal?

   Regular sit-ups are a great abdominal exercise don't get me wrong but only till you hit a bodybuilding plateau and you stop seeing results.

Let me list the exercises that got me 8-pack abs for the first time in my life! But  first, I have to warn you, these movements are not for the feint of heart (... before you get scared and run, let me clarify that these exercises are completely beginner friendly)
  If you find yourself not being able to execute them properly just revert back to sit-ups and build enough strength to work your way to them. You should spare some seconds to read and better understand each abdominal muscle and it's functions before you jump into exercising them. Having done that, here's the list I mentioned earlier:

  *Please click the links (exercise names) to get more information and/ view how to execute them 

1) Hanging Knee Raises My favorite ab exercise, this exercise is good for building grip strength as well which will go a long way if You're looking to go into pull-ups as well.

2) Planks The upside of this particular exercise is it has lots of variations that from a distance it looks like you'll never run out or even get used to this exercise, lol! The downside to it however is that people don't usually execute it with proper form.

3) Windshield Wipers Obviously not the wipers for cars and other vehicles, but it kinda copies the movement thus the name windshield wipers, your legs are the wipers by the way...

 4) Bicycle Crunches It took my brain a while to get thee hang of this one. You kinda get confused while executing the exercise but don't be discouraged, you'll soon be a pro at it. Trust me!

5) Hanging Oblique Crunches Similar to hanging knee raises, this exercise is probably the most badass on this list. Because of the hanging position you'll also be building your grip strength ( just like hanging knee raises...). Don't underestimate this exercise, it will give you that V-taper in no time.

  There you have it, you can also check back here for additional exercises. Phew! Weight loss and ab exercises are out of it now let's focus our attention on how to maintain those six-pack abs or 8-pack abs (whichever one you prefer, Ulisses Jr has 10-pack abs 😂😂😂).

  I'll not only be decieving you and myself when I say any one individual can stay in a caloric deficit forever, not only is it detrimental to health but also to your fitness goals because after a while your body stops consuming fats and shifts to proteins and then...SAY BYE-BYE TO YOUR PRECIOUS GAINS!

"Did you just say 'bye-bye to my precious gains"

  Tweak things up a bit! The root/foundation of getting six-pack abs is that you need to change you lifestyle if you're going to get that aesthetic six-pack look and that will involve changing your diet, you do not necessarily need to cut on the carbohydrates and calories for the rest of your life.

  You want to try as much as possible to avoid unhealthy fats ( believe it or not there are healthy fats ) and then you want to add foods that Promote weight loss to your diet and then you're good to go. REMEMBER! First you have to lose some fat by cutting the carbs and calories (caloric deficit) THEN you want to tone (...or even better, build) your ab muscles AND THEN you want to maintain your abs by following a good diet plan, SEE EASY!

If you have any questions or suggestions, you can hit me up or just drop a comment and I'll get back to you. I also have a FAT LOSS PROGRAM and I'm giving it out to you for free!!! Just download the PDF file and you're on your way to looking like the world's leanest man ALIVE!

 Till we meet again, I remain the king of the Pre-historic: The TEE REX! See ya!