How I did it: Nothing unusual and no shortcuts; just strict healthy diet with lots of strength and cardio training.

Dietary discipline: I cut out all alcohol, starchy and fatty foods. I began cooking my own meals, focusing on high nutritional foods - lean meats, vegetables, whole grains. Its more difficult at the beginning, since your body still craves the carbohydrates, but gradually it becomes easier. I did build in a cheat day later in the process to help ease the cravings and make it through the week.

Exercise discipline: since you need to achieve a healthy weight, you'll need to combine strength training to build the muscle mass you're looking for as well as cardio to help burn calories and keep the heart and lungs healthy. Alternate runs, biking or swimming with strength training (I ran 2 days per week, and worked with a trainer 3 days a week). I am not blessed with good ab genes so I had to work extra hard for what definition I was able. Figure out whats attainable and realistic for you. I soon learned I'd have to go for the Bruce Lee over the Lee Haney look.

Do a complete body workout, incorporating both muscle strength training (high weight, few reps) with muscle endurance training (high reps, lower weight). If you just do crunches all day you'll never get what you're going for. Mix in as many various ab exercises as possible: russian twists, pilates, planks, bicycles, or use a medicine ball and get a friend for pepper or buddy toss drills. Keep it interesting. Vary up your workouts to keep it fun and keep your body from getting too comfortable with a given regimen.

Lessons & tips: Keep a strong mind. Once your mind gives out, then the willpower goes with it. Pick a realistic goal and stay focused. If you do breakdown and slip up, don't get down on yourself. Get right back on track and keep moving

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Oct 25, 2010, 05:39PM PDT | 2 comments | 13 cheers