Created by Men’s Health Magazine’s Editor-in Chief, David Zinczenko, the Abs Diet is a six-week diet plan that focuses on healthy eating and working out. While on this diet, individuals will focus on their eating. To maximize weight loss, individuals can add the exercise plan, which will also increase muscle mass.
Overview of the Abs Diet Exercise Plan
For the first two weeks, Zinczenko states that exercising is optional for individuals who are not currently on a fitness regiment. He recommends that individuals walk briskly for 30 minutes a day during this time period. After the first two weeks, individuals will begin a workout plan that focuses on circuit training, compound exercise, abs and cardiovascular exercises.
Circuit training is where individuals continuously move from one exercise to another without a break. Compound exercise is a weight training routine that works out multiple muscle groups at one time.
Individuals will strength train three times a week, do cardiovascular exercises on non-strength days and complete abdominal exercises twice a week.
1. Strength Training
Below are several strength-training exercises that incorporate the Abs Diet’s circuit training concept. Remember to move continuously between each exercise. These exercises are designed to work opposite muscle groups (compound exercise) so that you can continue from one exercise to the next without overtaxing your muscles. Take up to 30 seconds of rest between sets.
- Squats (2 sets of 10 to 12 repetitions per set)
- Bench Press with barbell (2 sets of 10 repetitions per set)
- Lateral Pulldown on cable machine (2 sets of 10 repetitions per set)
- Shoulder Press with weights (2 sets of 10 repetitions per set)
- Tricep Pushdown on machine (2 sets of 10 repetitions per set)
- Leg Press on machine (2 sets of 10 to 12 repetitions per set)
- Bicep Curl with dumbbells (2 sets of 10 repetitions per set)
- Leg curl on machine (2 sets of 10 to 12 repetitions per set)
- Pushups (2 sets of 10 repetitions per set)
- Walking lunges (2 sets of 10 to 12 repetitions per leg)
When picking a weight for these exercises, be sure to choose a weight high enough that you reach muscle fatigue at the end of each set. Muscle fatigue is the feeling you get when you know you cannot do one more repetition while maintaining good form.
2. Cardio Exercises
On the Abs Diet, you will want to begin with 30 minutes of cardio. Build up to 30 to 45 minutes of cardio three times a week. Once you are able to complete 30 to 45 minutes per session, add one interval session per week. You will alternate the 45 minutes with periods of high intensity exertion followed by periods of easy cardio. Any form of cardio exercise is recommended, if it be walking, jogging, swimming, biking or using a piece of cardio equipment.
3. Abdominal Exercises
It is recommended that you complete the abdominal exercises twice a week on the same day as the strength training exercises. Zinczenko recommends doing these exercises prior to completing your strength training exercises.
- Traditional crunch (1 set of 10 to 15 repetitions)
- Plank (1 set at 30 seconds)
- Standing crunch (1 set of 12 to 15 repetitions)
- Side Bridge (1 set of 30 seconds per side)
- Alternating bicycle crunches (1 set of 15 repetitions per side)
Complete the above plan along with the Abs Diet eating plan, and you should see a more defined stomach and lose overall body fat within six weeks.