8 pack abs workout,
Rob Riches is one of the top fitness models in the world, part of his job requires him to be shredded all year round and possess some of the best abs in the world. He also competes in fitness competitions for natural bodybuilders, so he is always in top form because you have to be the best to win such shows which he does. Here is a video to share how he gets those sculpted abs and I am going to share it with you below so that you can try those fantastic ab workouts in your gym, and some of the others which are possible to do at home which you can try.
Like other top fitness models with a great set of 6 pack abs he trains them every day, he recommends that you do a bunch of abs exercises as a circuit so you get the most out of it, so that means mixing 3 or more different abs exercises, doing them one after the other with little to no breaks until you have completed all the abs exercises, doing about 15 to 30 reps of each abdominal exercise.
Watch This Rob Riches Secret to a Six Pack Video
He goes into great deal on his blog about what he eats and how he counts calories, you can go check that out here, but I will share a summary of his diet below.
Meal 1 - break fast :
Get Ripped 6 Pack Abs Like Fitness Model Rob Riches
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| Get a ripped 6 pack like Rob Riches Check out more of his videos and fitness info on www.robriches.com |
Rob Riches is one of the top fitness models in the world, part of his job requires him to be shredded all year round and possess some of the best abs in the world. He also competes in fitness competitions for natural bodybuilders, so he is always in top form because you have to be the best to win such shows which he does. Here is a video to share how he gets those sculpted abs and I am going to share it with you below so that you can try those fantastic ab workouts in your gym, and some of the others which are possible to do at home which you can try.
Like other top fitness models with a great set of 6 pack abs he trains them every day, he recommends that you do a bunch of abs exercises as a circuit so you get the most out of it, so that means mixing 3 or more different abs exercises, doing them one after the other with little to no breaks until you have completed all the abs exercises, doing about 15 to 30 reps of each abdominal exercise.
On his site he says this about his cardio and abs exercises:
Cardio: Usually 40-60 minutes on a stationary bike, at a moderate to high – causing a sweat after 20 minutes, increasing the resistance every 5-10 minutes. (I usually do this 2-4 times a week in the morning before breakfast, as I reply to emails and answer questions on my social pages).
Hanging Leg Raises/or Lying Leg Raises 3×30
Seated Dumbbell Twists/ or Lying Side bends 3×30/50
High Cable Pulldowns/ or weighted crunches 3×30
Watch This Rob Riches Secret to a Six Pack Video
Rob Riches Diet:
He goes into great deal on his blog about what he eats and how he counts calories, you can go check that out here, but I will share a summary of his diet below.
Meal 1 - break fast :
Protein: 47g (Egg
whites, fish, ground turkey, protein powder, cottage cheese)
Carbs: 70g (25% of daily carb intake) (Gluten free oats,
brown rice, yam/sweet potato)
Fats: 10.5g (Egg
yolk, avocado, flaxseed oil, raw walnuts)
Meal 2,3 & 4-
Protein: 47g (Chicken
breasts, turkey, white fish, beef/steak)
Carbs: 40g (14% of
daily carb intake) (Brown rice, yam/sweet potato, quinoa)
Fats: 10.5g (Avocado,
flaxseed oil, raw walnuts/almonds)
Meal 5 - Post workout meal:
Protein: 47g (Protein
powder, chicken breasts, turkey, white fish, beef/steak)
Carbs: 84g (30% of
daily carb intake) (Dates, Pineapple, Waxy Maize Starch, brown rice, yam/sweet
potato, quinoa)
Fats: 10.5g (Avocado,
flaxseed oil, raw walnuts/almonds)
Meal 6 -
Protein: 47g (Protein
powder, cottage cheese, egg whites)
Carbs: 8g (3% of
daily carb intake – to allow for naturally occurring carbs in protein/fat food
sources)
Fats: 10.5g (Almond
butter, flaxseed oil)
He spaces his 6 meals out by 3 hours, as I said before he goes into more details in the post on his blog that I linked to.
What supplements does Rob Riches use:
(note that this post contains affiliate links)
