Two things are essential to get a six pack – diet to reduce total body fat and exercise to strengthen and develop the abdominal muscles. However, losing excess fat and getting a six pack is one of the hardest goals to achieve. We have already talked about how to lose weight, so here we shall mostly focus on the exercises that best develop your abdominal muscles.
Remember that there are no specific exercises to lose fat. Spot reduction, or targeting stomach fat, does not work. You may have been brainwashed by infomercials that abs toning devices will melt away your stomach fat and reveal 6 pack abs, but this is all just a clever bit of marketing. The adverts never show the fitness models drenched in sweat, gasping for breath after an intensive workout. The people that demonstrate ab toning devices do not actually use those devices to get the fit body they have, they really are all just fitness models.
The 10 Most Important Abdominal Exercises
As any bodybuilder knows, building muscle requires lifting increasingly more weight (progressive overload). The abdominals follow the same rules as any other muscle. Generally muscle growth (in terms of size, not functional strength) is most successful when lifting 10-12 rep sets. Therefore, maximum weight is not used, but also the weight should not be so light that you can easily perform more than 12 reps per set.
For this abs training routine you will require some free weights (discs and a dumbbell, plus ankle weights) and a bench that can be set at a slight incline. You can see instructional videos for some of these exercises on Abdominal Exercises to Tone and Strengthen Your Stomach. Here are the most important exercises to do to get six pack abs:
1. Bicycle Crunches
Considered by some trainers to be the most important abdominal exercise. Perform crunches with your hands lightly touching your forehead and as you raise your torso, twist so that your leading elbow meets the opposite knee. Alternate each side.
2. Incline Reverse Crunch
We start on the bench, which is set to its first incline position. Put on your ankle weights, lie back and grab the bench behind your head with both hands. Raise you knees so that they are above your waist, and then lift your hips off the bench, towards your head. Do 3 sets of 10 reps.
3. Weighted Crunch
The crunch is the classic stomach exercise. Simply lie back and hold a weight disc to your chest. With your knees bent and your feet flat on the floor, lift your shoulders off, hold, and lower. 3 sets of 10 reps.
4. Weighted Russian Twist
Sit upright on the floor with your legs out in front, but legs slightly bent. Lean back approximately 45 degrees while holding a dumbbell in both hands straight out in front of you. Then twist your torso to the left, keeping your back straight, hold for 2 seconds, then return to face forward. Repeat on the right side. Do 3 sets of 10 reps.
Adding weight should mean that you are working your abs harder, and result in better muscle growth. Do not try building abs with 200 sit-ups every day, do it the proper way with bodybuilders weight training exercises.
5. Hanging Leg Raises
Hanging leg raises target the “lower abs” and are much more effective than laying leg raises, which mostly target the hip flexors. You need good grip strength to perform them as you hang on a high pull up bar and then lift your legs up with knees bent as far as you can.
6. Front Squats
Front squats are performed like a standard back squat, but instead of supporting a barbell across your shoulders you hold a weight tight to your chest. This moves the focus of the squat to the core region, thus creating a good abdominal workout.
7. Kettlebell Swings
Kettlebell swings are a great way to combine muscular endurance exercise with cardio. The dynamic swings increase heart rate while working the glutes, thighs and core. They are useful in developing the core region.
8. Side Bends
The classic dumbbell side bend is often neglected these days. However, it was one of the exercises that Bruce Lee performed to supplement his abs routines. The most important rule in side bends is to ensure that you keep your lower body solid and only move your torso. Also avoid leaning forward or backward. Start in an upright position, inhale as you lower the dumbbell along your thigh, then inhale as you lift.
9. The Plank and 10. Side Plank
The Plank and side plank are static exercises. You support your body on your forearms and toes while keeping your body straight and your abdominals engaged. If you are not feeling a burn in your abs then you are not performing the plank correctly. You can also support your weight on your hands and feet, in a classic press up position. Keep the back straight at all times. If the back starts to sag slightly, this is because you are tiring, so stop. Abdominals must be engaged and if you do not quickly feel your abdominals tiring then you are not doing the plank properly.
The side plank can be performed in either a half or full position. The side plant is performed by supporting the body on just one hand, with the feet close together. The other hand is held up vertically. To perform a half side plank, you support the body on one elbow with the forearm on the ground, with the feet together.
Abdominal Muscles Need Recovery
Remember that like your other muscles, the abdominals require adequate rest to ensure that the muscles recover after the exercise. Do not perform these stomach exercises daily. Arnold Schwarzenegger worked his abs everyday, and Bruce Lee’s abs were also training often. However, we do not all have the same genetic advantages, so do not over train. They also had the advantage of being able to take extra care to optimize their nutrition and rest to prevent overtraining problems.
Fat Reduction Diet
As we have covered diet already in the article “how to start losing weight” we do not need to go into detail here. The number one rule is CUT OUT SUGAR. Sugar is the reason why most people are overweight. Ignore all those people that tell you the problem is too much fat. Saturated fat is unhealthy, it clogs your arteries and leads to coronary heart disease. There is no dispute about that. But did you know that sugar also does this? And excess sugar is converted to fat very quickly.
To make changes as quickly as possible adopt a sugar free diet for 2 weeks. It is extreme, but essential. Sugar is everywhere, especially in “healthy” breakfast cereals, white bread and junk food. Are you planning to eat low fat yogurt? Don’t! Low fat yogurt contains additional sugar to make it taste nice.
The second rule is to eat more protein and more healthy fat. These food groups help build muscle and boost your metabolism. Just make sure you are eating healthy forms in all cases. No processed meats, limit red meat and other forms of saturated fat. It is also important to remember that you need to reduce your total calories as well to help weight loss.
Ultimately to lose fat requires a daily calorie deficit by combining a healthy and balanced diet with regular exercise.
Increase Your Metabolism
There are two ways to increase your metabolism: diet and exercise. The longer you go without eating, the more your metabolism slows down. So to counter this effect, eat more often, but obviously eat less. Many professional athletes eat 6 to 8 times a day, with each meal being a small portion of protein, fat and carbohydrate (low GI diet) in a perfect balance to keep fat content minimal while building muscle tissue.
The other way to increase your metabolism is through exercise. Whenever you exercise you start burning calories quicker. Also as you build more muscle, your metabolism also increases. So exercise is essential.
Exercise Like Your Life Depends On It – Because It Does!
Finally, the exercise component. Exercise is essential, and you need to learn to exercise properly to lose weight in the most efficient way. OK, ab exercises will help you get a six pack in the long run, so do not abandon them. But while you have a layer of fat over your stomach you will never see your abs or reduce that fat by just doing ab exercises.
Several years ago someone came up with the idea of the “fat burning zone” which involves working out at a relatively easy pace for a long time. It turns out that this idea was incorrect. However, fitness machines all over the world are still plagued with this “fat burning zone” scale. You need to workout more intensively to effectively lose weight and get fit.
This does not mean that you have to try to exercise like an athlete though, as this is also not going to be possible. Just push yourself as hard as you can for 30-45 minutes every day. 45 minutes is best as 45 Minutes of Intensive Exercise Raises Metabolism for 14 Hours. In short, if you can do 45 minutes of exercise at a reasonably intensive level (more than just walking or a slow jog) then your body will continue to burn extra energy for 14 hours. This is often called the afterburn effect.
So why do we say that your life depends on it? Well, simply, it does. Excess stomach fat is a sign that visceral fat is building up around your internal organs. This fat actively harms you and leads to heart disease and type 2 diabetes. Being overweight is also fast becoming one of the leading causes of cancer. Fat reduction is not just about aesthetics, it is about your health and longevity. Learn more about the Health Benefits of Losing Weight here.
The Best Forms of Exercise to Burn Fat
So what workouts should you do? There are really no best exercises for burning fat, the key is to work as hard as you can to increase your calorie deficit so that you start breaking down fat stores. These exercises are all good options:
- Running
- Swimming
- Cycling
- Walking
- Dance workouts
- Martial arts
- Intensive Interval Training
- Compound Weight Training
- Full Body Workouts
- Plus many more!
Note that burning fat is the first step. The key to any exercise session is that you absolutely must work yourself hard. You should be sweating well and also panting during the intense intervals. If you are not, then you are simply not working yourself hard enough.
Many of the old school approaches to exercise are very effective, especially the circuit training exercises and compound weight training sessions. This is why military style boot camps and martial arts classes are so good at helping people get fit and lose weight – they use tried and tested methods that strengthen the body, improve muscular endurance and cardiovascular fitness.
However, as good as a particular method of exercise or a new diet designed to aid weight loss is, the real ingredient that is required for success is you. You need to want it, and you need to work hard to get it.
The Science of Burning Fat and Building Muscle
Effect of a 1-Week Diet and Exercise Program on Weight and Limb Girth, by Jerrold S. Petrofsky et al – The Journal of Applied Research • Vol. 4, No. 2, 2004.
This research paper confirms that daily exercise will reduce stomach fat effectively, when combined with a diet plan, and therefore eventually reveal a 6 pack.
Comparison Between an Abdominal Curl with Timed Curls on a Portable Abdominal Machine by Petrofsky et al, The Journal of Applied Research Vol. 3, No. 4, Fall 2003
This paper concluded that abdominal exercise equipment can help increase muscle gain by encouraging subjects to exercise harder – “subjects are forced to work hard with this machine as they fatigue whereas with crunches, as fatigue approaches, people work faster and at less of an angle of flexion“
Core Strength Training by Skip Allen et al, Sports Science Exchange Roundtable 47, VOLUME 13 (2002) NUMBER 1
“Keys to successful core strengthening programs include selecting sport-specific
exercises that overload both anterior and posterior muscles of the trunk and pelvis
and emphasize repeated explosive movement”.
Hi Grace, your diet should be well balanced and consist of vegetables, fruits, some dairy and lean proteins. Daily exercise will help burn off excess fat. If instead of eating when bored you did some exercise this would solve the problem. As for what kind of exercise, running and dance routines are good options. Learn to enjoy your vegetables.
hi, i feel i have a body which builds muscle quite easy but ive not been to the gym in 5 months and have piled the fat on, im 19 male and weigh around 11 stones, i would like to burn the stomach fat off but buil on the muscle in my arms, how would you say i do this?
Hi Wass, 2 ways:
1. Sort your diet out – no junk, no snacks, just quality vegetables and fruits, lean proteins.
2. More cardio to burn fat – 45 minutes a day
3. Get some dumbbells so you can work your arms at home. Bicep curls and tricep extensions should be the main exercises, also rows and shoulder presses to build the shoulders and back a little.
HI,I am 25 years, I have high relax heart rate about 105 PBM (NO heart disease found by physician) poor fittness due to highly heart rate while training ( 214 lbs, 168 cm ) what is best program to lose 30 lbs on a month
Hi Othman, I suggest that you start with walking and then move on to jogging as you get fitter. Aim to walk briskly for around 60 minutes every day. Maybe invest in a heart rate monitor and consult with your doctor beforehand to discuss a safe heart rate. Hopefully in time your heart will get stronger and beat slower, and enable you to start getting fitter.
Thank you for your highly response
What about stomach and belly fat stretching exercise because I am overweight (BMI=32) what is best for beginner in order to acheive desired body shape in the safely way.
You need to exercise intensively, stretching will not help. As I said before, aim for 60 minutes exercise every day.
Hey I am 20 years old. I used to be 280 pounds but lost a massive amount of weight in 3-4 months and have been holding 175 for a couple years now. I drink diet coke heavily and I eat next to carbs or sugars a day. Basically Atkens diet. i train 4-5 times a week and have plenty of results. but for some reason I can’t get rid of my belly fat. I haven’t seen a change in a long time. And I was wondering if you have any advice? I’m very desperate to the point I’m going to get surgery. But I am highly against it. Just out of options.
To start with, stop the diet coke. Drink water instead. How are you training? Same workouts 5 times a week, or a variety of cardio, weight training, body weight workouts etc.? You did great to lose 100 pounds, now you need to work on getting fitter and toning up. More weight training, more intensive cardio, and maintain a healthy and balanced diet.
I’ve started the gym now, whats the best technique in which you could bulid abs quickly? thanks for the previous answer
I would not like to pick a best technique for you, I really recommend that you do all of them, or at least pick 4 or 5 exercises to perform each week.
hi this is tarun, Recently I got married, and I am very angry with my fat, I am 25 year old and I have 100+ weight but my height is 6 fit 2 inch, I am very angry with my stomach , I am working in night shift, timing is 8 to 5, my office is 60km far away from my premise, I belong to a village, I don’t have a sufficient time to attend the gym,when I reach to my office I take rest 9 to 2pm, is it sufficient to me or not, what is the way to reduce the fat of mine
tell me the sufficient way as soon as possible
thank u
Hi Tarun, you need to exercise. Just do that. You do not need a gym, humans have been exercising since the beginning of time without gyms. Also, eat less. It is possible that being married has resulted in a change of diet. You need to speak to your wife to discuss food options and portion sizes. I do not quite follow your work schedule, a rest from 9 to 2pm? That is 5 hours? Sounds like an ideal time for a workout.
Hey how are you Going, I’m just wondering I have started to work on my core a lot more lately and am noticing abs forming up high on my belly but I can’t seem to get them to start towards the lower section of my tummy. How do I lose the fat easy on my lower belly so I can eventually see abs! Thanks Heaps=-] Also can taking Bulk or any form of Muscle Gain Milk (Drink) make life harder to get abs because of the fat it puts on you?? Thnx=-] p.s Can you please reply to my Email Thanks Heaps=-]
Hi Chris, to lose the fat you need to reduce calories and increase cardio, so it is possible that a protein shake will be adding too many calories. Go for a whey isolate, they are more expensive but have the sugars removed so fewer calories, more protein.
Hi, I’m a 19 year old male, 5’10, and around 175lbs. I’m sick of my body. My lower body is great. I’m completely solid in my legs and butt, but my upper body discust me.. I’m not gross to other people but I’m the one who takes my shirt off and sees what’s under..I’m ashamed to let my girlfriend see me with out my shirt. I’m beginning to get love handles!! Small but there! And I can feel my abs but they are covered by and inch of fat on the bottom and a half inch on top. I also have arms that could be really nice, but aren’t that toned. And also I have man breast..not insanely huge but notcable and it keeps me wearing a shirt to swim. I always try to do good on nutrition but truth is I’m not very good with it. I also have no money to join a gym. I have weights at my house such as a curl bar, dumbells, 200lbs of plates, and a regular bench bar. I also have a bike, a jump rope, and legs for cardio. I need advice and help on how to loose fat love handles and get a 6pack and loose my man breast with what I have. PLEASE HELP!
Thanks.
Hi Clark, if you have 200lbs of weights and a bench then use them! Deadlifts, squats, bench press, bentover rows, shoulder press, curls. Do this a few times a week, plus some bodyweight circuits (burpees, push ups, crunches, mountain climbers) and go running/cycling/skipping too to burn off the fat.
Hey. I am 17 years old and weigh 91kg. I have a belly, lovehandles and manboobs. I gym 3 times a week and I do a good amount of cardio exercise which is 20 min on treadmill, cycle and eliptical machine on PE 6-8.I also do resistance training. I really want to lose my lovehandles and flatten out my chest and belly. Can you please tell me how to lose the handles? I also started eating very healthy. Thanks( p.s I have 2 months until prom so i really want to. Look good)
Hi Bhavik, you need to increase your exercise. 20 minutes on the treadmill is good, 45 minutes is better. Daily exercise is needed too. Focus on fitness and keep that diet healthy. No treats until prom night!
Hi! How do I lose that stubborn belly fat without burning away all the muscle mass I’ve been trying to earn? Ive been doing strength training to build muscle, at the same time do about 20min cardio for fat loss. I’m only 126lbs. Thanks!
Hello,
I am 25 yrs old, my height is 5’3.5″ and I weigh 58kgs. I have polycystic overy and as a part of my traetment I was told to have oral cnrtaceptives for three months- as a major side effect I am now fat and ugly with cystic acne.. I am also suffering from high BP and my doctor has asked me to lose at least 10kgs! I have taken care of my skin and am trying to work on my body fat now.. I am eating vegetables,fruits,fish,chicken,eggs and pulses.No bread,rice or any other carb.I am addicted to tea – but I have stopped taking suger.I also drink Horlicks and lime water without suger. Due to my work nature I dont get to workout much, but I walk for 30min everyday after lunch and for 1 hour after dinner.
Although I feel lighter, I am still not sure when will I see myself in the desired shape.. I want to have flat belly and get rid of my BP managing tablets.. from this month onwards I am ging to join an aerobics class which should help me lose weight faster ,right ? …Please tell me whether I am in the right track and what else can I do.. Thanks a bunch in advance :)
Hi, sounds like you are on the right track. You BMI is 22.7 which is a healthy weight, so working on your fitness more will get you in shape. You have made some good changes to your diet and if you stick to this way of eating you will develop a healthier body. The aerobics class will certainly help, but do not take this as a reason to do less of the walking – this is very important also. Focus on getting fitter in class – work as hard as you can. Changing your body shape takes time, just patience and perseverance is needed!
Hi Lee, diet is the key. Make sure you are eating a healthy and balanced diet with fresh vegetables, fruits, pulses and lean meats, eggs, chicken and fish. If you keep working your muscles and have a healthy diet, 20 minutes of cardio is not going to make your muscles waste away. Professional bodybuilders routinely do 45-60 minutes of cardio every day, and they are in the business of maintaining muscle. Cardio burns fat, poor diet and inactivity burns muscle!
Hi MotleyHealth, I got a quick question.
I’m a basketball player (6’3, 205 lbs) and I play about 4 to 5 times a week for about an hour or two. I’ve also weight lifted about twice a week to tone up. I’ve been trying to get my abs to show, but I’m not sure what the problem really is, even though I can feel them. I eat 2 meals a day, and I’ll admit I eat some fatty foods (cookies,cakes,ice cream)at times. Are the fatty foods the real reason I can’t see my abs?
Hi Kev, that probably is the problem. Generally treats like cookies, cakes, ice cream are all going to accumulate some fat. People with abs rarely eat junk food.
Hi,
ok I just really want to lose my stomach its just utterly gross… my only thing is I have a big butt & I don’t want to lose that but I do want to tone my legs, arms, thighs & get rid of my 2nd chin.. I want my stomach flat or have at least a 2 pack by this summer or May, is this goal that I have even possible for me to reach from now until then?
how are you doing ? BMI=34 ( Weight= 96 kg , length=168 cm )
I want to ask you could I loose 4kg per week because I have read that loosing more than 0.5 kg/week isn’t healthy and may effect hairloss because iam in the way to be bald.
my program is walking ( 3 km per day )
Please suggest me the number of calories may taken because i have bad metabolism rate approximately 1400 calories burn/day. I Know that harsh diet
may lead to drop the metabolism rate.
What can I do, Please suggest
I am 6’4, 220 lbs, and I have been on a high protein, low fat diet and working out 5 days a week for about 4 weeks. My workouts consist of weight training (super-set 2 major muscle groups), abs, and high-intensity interval training. For instance, on Monday I will do chest and back super-sets, abs, and then cardio. The other days of the week vary somewhat, but the general template is the same. I eat eggs and oatmeal for breakfast everyday, a turkey sandwich and yogurt for lunch, and a dinner of lean meat and vegetables. I also take in about 2-3 24g protein shakes a day. To this point I am VERY happy with how my upper body is responding. My arms/shoulders/chest are the best they’ve ever been…and in only 4 weeks time! I can see some minor results in my upper abs as well. However, I am not getting the results I want in my belly fat area (primarily lower abs and obliques). I don’t have a ton to lose, honestly, but I am curious to know if there is a way to “supercharge” the fat loss element of my workouts? I am contemplating adding some distance running, but I don’t want to cannibalize the upper body muscle I am working so hard to build.
Hi Dee, it may be possible, it really depends on how determined you are. You need to be totally dedicated, willing to exercise every day and reduce calories and eat healthy.
Hi Othman, 3km walking a day is not enough, aim to walk for at least 60 minutes without stopping. 4 kg a week on that regime will not be possible either. You should reduce calories but eat healthy food (not “health food”) and exercise more. Do not set such hard goals as this results in nothing but disappointment. Just focus on getting fitter and live a healthy lifestyle.
Hi Dustin, go for the running option to start with. If you are working those muscles and feeding them, they should not waste away. Take in some carbs after the run though, as muscle wastage after endurance exercise is generally caused by carb depletion and not a lack of protein (which is why sports hydration drinks contain carbs, not proteins)
My major problem is cellulite on my legs… What are the best exercises for my legs? How many reps? How many times a week? How many minutes/hours?
~Thank you!
I’m a 13 year old guy and I swim. I have a small layer of fat on my stomach how long should i run and how long will it take me to loose it. Also is fish healthy to eat for dinner.
Hi Ileen, running is certainly good for your legs, as is using an elliptical. Bodyweight / weight training exercises such as squats, lunges and calf raises are good too. How many reps? Just focus on getting fitter and incorporating these exercises into your daily fitness workouts.
Hi Bobby, fish is really healthy, also eat fresh vegetables and fruits everyday if possible. Running should help, impossible to set a time limit though. Just focus on getting fit and continue to eat a healthy diet.
hi Motley, For the past three months i have been working out to reduce my abs. Four days a week at morning i jog and at evening i do weight training. I drastically reduced my weight from 85 kg to 67 kg. But i couldnt able to get packs watever exercise i do and keep lean diet. I reduced my hip size from 36 to 33 inches even then i couldnt make it. Its my dream… plz help out and now i dont get time like i had before. i could just do 20 minutes yoga everyday….
Are you working your abs hard as well as doing the cardio? Do you use resistance? Do you do a variety of core and abdominal exercises?
Hi, yes morning i will jog for 30 min and evening Am doin only floor exercise for about 15 minutes a day, i change the workouts each day i.e., if Crunches, Reverse crunch & Side crunches one day then next day i will do some other 3 sets for abs. i dont use resistance for abs.I am feeling like i am becoming very thin except the lower abs fat alone is not reducing….
Hi Prasanna, just keep working on the fitness and working those abs then. Give it time.
i am 15 and I wanna start some exercises and I havent done any before so pls suggest me how to start….
i am average . . not very fat not very thin…
Hi Harry, never exercised? What do they teach in school these days? All theory?
Best bet is to follow the exercises here: circuit training workouts. Any questions, ask there.
Hi I am 19 and my job consists of waitressing daily so I get a little cardio there. However I excessive 3 days a week for 20 to 30 min yoga tapes. I have thin arms an ok tummy with a little pouch and nice legs but fatty inner thighs that I’d like to get rid of. My belly n legs are the concern . I’m young so I never gain weight but I also don’t see any results. Please tell me war to do for my belly and thighs
Hi Bridg, running is a great option for thighs and will burn belly fat too. Also using an elliptical or doing lots of bodyweight workouts. Lunges will tone the thigh muscles. Ultimately you need to up the cardio / exercise. Also look at your diet. As you have now passed through your adolescence your daily calorie needs will likely be a little less than they were over the last few years.
Hello, I’m 13 years old, 66kg and about 5ft, 1inch what meal proportions, snacks and exercise would you give me, I’ve been waiting so long for the magic secret and i think this is it. I’m a boy please help
Are fruit smoothies damaging in terms of getting a flat stomach or is it ok to drink them?? I know fruit juices are looked down upon but fruit smoothies are simply blended fruit right?? Is it a good idea to drink them?
Hey, I’m 36 and started working out and dieting for the first time in my life. I have sort of an athletic build but the years have sort of caught up with me. I’m 5’11 and 180 with most of the problem being in the belly area. Pretty common to most I’m sure. I’ve lost a couple pounds since I started working out 10 days ago and I’m kinda hooked. I really want to get in shape for the summer and mostly want to see the abs I have under this pot belly of mine. I’m currently following a 12 foods that burn fat and 12 foods that turn to fat diet. I exercise about 4-5 days a week but my biggest problem is my ankle. I don’t have a lot of mobility with it because of a past surgery. Basically, I can do jumping jacks, but running is out. I need exercise ideas for my goals. I really want to up my cardio but not sure what the best workout would be. Really could use some help…. Thanks.
Hi Ano, there really is no magic secret. You just need to exercise more and eat a healthy and balanced diet. See our article on healthy eating for more on that. Join a martial arts or dance club to get fit.
Hi Sean, fruit smoothies are good. They are a great way to get a variety of vitamins and other nutrients from fruits. Just be careful, because like all food, they contain calories. If you want a flat stomach you have to reduce calories. Many people simple drink too many calories each day, either in the form of soda, milk, fruit juices, alcohol etc.
Hi Jack, if you want to up cardio but have a dodgy ankle then I would suggest using an elliptical, rower, bicycle or go swimming. More cardio / longer workouts really is the key to losing that fat though.
Hey Motley
Really great thread you have here and still replying after 3 years, fair play to ya, you sure are helping a lot of lost souls out. Anyway here’s my dilema, I have skinny arms and skinny legs and a guess what (belly) I have finally realised that I had to cut the sugar down/out (2 or 3 lucozades a day was not helping) well, they are now cut out completely I want a 6 pack and 10% body fat before im 40 so I have nearly 2 years to sort it. I also love bread (white) but have now cut that out and gone on to granary. 1. is eating 4-6 slices of granary bread still bad for me? 2. I dont like hardly any Veg or Fruits, so I am at a loss what to eat, I’m very fussy, although im going to start to try more f&v now.