A Fitness Models Workout Routine: How Would An Abercrombie Model Workout? | Not Your Average Fitness Tips

A Fitness Models Workout Routine: How Would An Abercrombie Model Workout?

Who is more physically attractive: a bodybuilder or an Abercrombie model?  I think the vast majority of people would say that the Abercrombie model easily wins that contest.  So why are so many people still obsessed with bodybuilding workouts?  Wouldn’t it be better to emulate a fitness models workout routine to develop lean, defined muscles?  This of course begs the question: how would an Abercrombie model workout?

There are two critical components to any fitness routine: diet and exercise.  Both have their place in developing the fitness model look.  Diet provides the best means for cutting fat while exercise provides the best means to build lean muscle mass.  These can be combined in a multi-phase approach that will help you build a body like an Abercrombie model.

Phase 1: Lose Excess Fat, Build Lean Muscles

In my opinion, the defining features of an Abercrombie model are six pack abs and lean, dense muscles.  I think it’s best to focus on getting six pack abs before working on increasing the size of your muscles.  In order to get six pack abs, you need to combine a fat burning, high intensity workout with a restrictive diet.  At this stage, your workout should include low rep, heavy weight strength training.  It’s best to shoot for 4-5 sets of 3-5 reps without training to failure.  Always stop one rep short of fatigue.  Here are some exercises I recommend:

Chest: Bench Press, Incline Press
Back: One Arm Row, Weighted Pullups
Shoulders: Standing Shoulder Press, Seated Shoulder Press
Biceps: Straight Barbell Curls, Sitting Dumbbell Curls
Triceps: Closed Grip Bench Press, Weighted Dips
Abs: Planks, Renegade Rows

You can split these exercises into a 2 day routine that you perform twice weekly for a total of 4 workouts per week.  While your muscles may appear smaller in size, they will be tighter, stronger, and more aesthetically pleasing; they won’t look soft like a bodybuilder’s.  You’ll notice that I did not include any direct leg training above.  That’s because I don’t think big, thick legs are a key feature of an Abercrombie model.  I’m convinced that you can get lean enough legs simply by performing high intensity interval training (HIIT).

HIIT is very important during this first phase.  A proper HIIT workout routine can really help you blast fat.  Here is my recommendation:

2 minute warm up
8 minute HIIT: 15 second sprint followed by 45 second jog
25 minute steady state cardio
10 minute HIIT: 1 minute fast run followed by 1 minute slow jog

If you want a more detailed 8 week routine, then consider Visual Impact Cardio.

Finally, do not underestimate the importance of diet.  You can only workout so long and so hard.  Dieting is where you can really lose fat fast.  Whether you track all your calories, monitor your weight daily, or practice intermittent fasting, you need to ensure you eat at a caloric deficit.

Phase 2: Increase Muscle Size Without Gaining Fat

If you’ve successful made it through the first phase and reduced your body fat to the point that you can see your abs, you can begin the second phase.  Your overall goals will impact how you implement this phase.  If you simply want to quickly increase the size of your muscles, you can perform a weight lifting routine to “shrink wrap” your muscles while maintaining the same calorie restrictive diet.  If you want to add a lot of muscle mass, then you can gradually begin eating more calories.  Be careful not to eat too much though as you can only really add so much muscle without gaining fat.

If you just want to shrink wrap your muscles, then check out this video:

If you’re trying to gain a lot of muscle mass, the best muscle building workout will train your muscles to failure.  Instead of low rep sets, you’ll need to perform high rep sets and ensure your muscles are fatigued on each exercise.  If you’re trying to add a lot of muscle mass over time, then an important part of this phase is that you have to gradually move from training to fatigue to strength training again.  If you train your muscles to fatigue for too long, you will get the puffy bodybuilder look.  At that point, you need to revert back to low rep, heavy weight strength training to get lean, defined muscles.

The Fitness Model Look

As you can see, a fitness models workout routine needs to focus on reducing and keeping off fat while toning or even increasing muscle size.  An Abercrombie model workout routine would include high intensity exercising to lose fat combined with strength training to build dense, defined muscles.  This will lead to a lean, athletic look.  At that point, an Abercrombie model workout could either switch to “shrink wrap” the muscles to provide a tighter, more muscular appearance or switch to a muscle gaining program to add a little more bulk.  After training to failure to increase muscle mass for long time, a fitness model must eventually revert back to low rep, heavy weight strength training to avoid the soft bodybuilder look.  Overall, I’d encourage you to set aside the bodybuilding approach and embrace a fitness models workout routine.

Not Your Average Fitness Tips

  1. An ideal goal is to get the Abercrombie model look
  2. Start by getting really lean: perform a high intensity workout to burn fat and perform low rep, heavy weight strength training to build dense muscles
  3. After you’re lean, gain a little muscle mass: either “shrink wrap” your muscles to add some immediate size or perform a full muscle building workout to gain more bulk
  4. If you do a full muscle building workout, make sure you switch back to low rep, heavy weight strength training at the end to avoid the soft, puffy look

54 Responses to “A Fitness Models Workout Routine: How Would An Abercrombie Model Workout?”

  • Hey Dave,
    You are right on the money with this post. It seems like people are finally starting to realize that the muscle head look is out, although was it ever really in? I used to think it was, lol! I tried and tried to be a musclehead for years, lucky for me, my body didn’t respond as well as I wanted it to.

    So now after seeing the light I am happy to find out that I was doing okay all along!

  • Dave,

    The difference between the bodybuilder look and the “Abercrombie” model is this: guys like the bodybuilder look while women like the A&F look.

    Think about who buys comic books, bodybuilding magazines, and watches wrestling (all featuring crazy huge dudes). It’s all guys!

    But if you look at the men in magazines women read and shows they watch, they all look like the models. I dunno about you, but I’d rather be impressing girls than dudes!

  • As a former model I can tell you that none of the male models I knew ever looked like bodybuilders. They wouldn’t get work if they did, I’m pretty sure I never went to a casting for a “clown pants” or cut off shirt clothing company :P

    And I have to agree with Darrin, I think it’s guys that find huge muscles impressive, not women. Plus I think being fit, healthy and athletic looking is more appealing, who wants to look like they spend there whole life in the gym building too much muscle, that isn’t even functional in the real world?

  • Darrin, very comprehensive post. This is my philosophy too – alternating between size and strength.

    Y.

  • Men think the women want bodybuilding, woman really want the Abercrombie.
    Great total plan to get the hot bod.
    I’ll try incorporate the Hiit outline to my cardio and see how it goes

  • Kelly,
    Completely agree that the musclehead look is overrated. One problem is that I grew up idolizing action heroes like Arnold.

    Darrin,
    Spot on analysis, wish I thought of that! Some of that bias stems from what I mention about Arnold. The heroes that I grew up with were all big, muscular guys.

    David,
    Building big, puffy muscles is definitely a big time waster. Despite their appearance, most bodybuilders aren’t even strong.

    Yavor,
    Switching back and forth works well. The thing most people get confused about is that low rep, heavy weight training leads to strength and density while high rep, fatigue training leads to bigger, but softer muscles. Most people think high rep training “tones” muscles.

    Raymond,
    You’re already very lean so I don’t think you need to change a thing about your routine. There is definitely a division between what women want and what men think women want though.

    Dave

  • I’m trying to get my physique right in the middle between a natural bodybuilder’s and a model like some of those Abercrombie guys. Almost there. Some of those models are a little too lean in my opinion. Yeah, they have good definition and a six pack, but not much muscle.

    Good post.

    Dan

  • Dan,
    I agree that you have to find the balance that works right for you. They key is adding muscle in the right place as well.
    Dave

  • I agree 100% Dave its better to get learn first then add muscle.

  • Louis,
    Everyone wants to rush to add muscle, but I definitely think lowering body fat is a better starting place. In a way, after getting lean, your body is primed to strategically add fat free muscle.
    Dave

  • Parker:

    Hey Dave,

    What do you think about alternating between strength workouts like the one you talked about above and muscle building workouts? Instead of only doing strength and slimming down too much?

  • Parker,
    You could definitely alternate between low rep heavy weight training and more traditional bodybuilder workouts that involve high rep training to failure. However, I’ve found that the low rep training actually gives the most defined muscles. Heavy weight training to failure increases sarcoplasmic fluid in the muscles which can make them look a little softer. Slimming down in my opinion is more about diet. As long as you’re lifting, the size of your muscles won’t shrink.
    Dave

  • Ainslee:

    Could you possibly change this to apply to a woman’s workout? I have a small frame naturally, and have always worked toward building and defining muscle on it–yesterday I was told by a modeling agency that if I could reduce the muscle on me (specifically in my legs), that they’d opt to sign me.
    This goes against everything I’ve ever advanced for in the gym (the Gold’s gym in Venice, CA, btw, you can imagine the guys there), and frankly scared me. Since yesterday I’ve received quite a few different approaches on how to achieve this. I guess I’m just worried that I’ll lose all definition by cutting down on muscle.
    Suggestions?

  • Ainslee,
    I actually wrote a post about the Victoria Secret model workout:

    http://www.notyouraveragefitnesstips.com/best-workout-routines/exercise-plan-for-women-victoria-secret-model-workout-routine-and-diet

    It’s not unusual for women, and sometimes men, to have legs that are perceived as too muscular. My recommendation would be to perform marathon cardio. That’s medium intensity cardio done for long durations. I never recommend it except if you want to lose muscle on purpose. For the best effect, train in a fasted state and don’t eat for a couple hours after. Also, stop training your legs with weights…no more squats, deadlifts, etc. Visual Impact for Women actually has an entire chapter dedicated to losing muscle on purpose. I’d recommend checking that out for more tips.

    Happy to help further if I can. Good luck!
    Dave

  • Parker:

    Thanks for the response Dave. Strength training does seem to make more sense. Great article.

  • Parker,
    Let me know if you have any other questions along the way.
    Dave

  • Toni:

    I think a perfect example of someone in the public eye who was formerly beefy and now is lean is: Mario Lopez. I never really thought he was all that good-looking. He was way too pumped up IMO back in the early 90s. Well, fast forward to a few years ago when he was doing the press junket promoting his fitness book and I was floored. He looked amazing (although it did help that his hair was cut differently too); lean but still muscular. He’s an example of someone who looks so much better leaned out instead of pumped up. The women I know prefer that fitness model look to beefy any single day.

  • Toni,
    I think getting lean is becoming more and more trendy…this is a good thing. Guys seem preprogrammed to think that bigger is always better but most women would probably prefer a fitness model instead of a bodybuilder.
    Dave

  • Just about to start Turbulence Training, I’ll report back in a few weeks

  • James,
    Good luck with Turbulence Training. I hope you see good results.
    Dave

  • AJMAL JAMAL:

    friend,
    thank you for this valuable information, :)
    now i am doing my workouts without any specific goals….
    doing thats all….
    now i came to knew, what kind of look i need…
    i was seeking for a model workout routine, and i got it from u..

  • melissa:

    I totally agree that woman like the model look over the muscle head look. In the first phase is carb limited?

  • Melissa,
    You don’t necessarily have to limit carbs all the time to lose fat. I like to do carb cycling where I have more carbs on workout days and less on off days. If someone was preparing for a photo shoot, then I’d definitely recommend limiting carbs so that the muscles tighten up nicely without any extra water weight.
    Dave

  • Grant:

    Dave,

    First, thank you for this invaluable information. It’s a relief to find a blog/website without eventually finding out the writer has ulterior motives of peddling (usually) useless supplements.

    My main goal is to get in shape for bouldering. Before being too knowledgeable, I followed the bodybuilder routine of bulking (low reps, high weight to build power) and cutting . Looking around for a cutting routine, I stumbled upon your website!

    I got the power, but now I’m looking to get rid of my fluffy hip halo so my fatty weight belt won’t stop me from climbing a V7! I’m stopping going to the gym all together and going to concentrate on climbing from now on.

    Could you take a quick look at my following schedule and give it a thumbs up? (or thumbs down!) I’d feel much more confident knowing I have the Official Approval of Dave ;)

    Mon  HIIT
    Tue Climbing 
    Wed  24h fast (1:00pm~)
    Thurs  Climbing
    Fri  HIIT
    Sat  Climbing or rest
    Sun  24fast (1:00pm~)

    Thank you again. Stay awesome!

  • Grant,
    Thanks for all the compliments although I don’t think you need any approval from me, especially if you’re planning to conquer a V7! For what it’s worth, I think your overall routine looks great. The climbing will keep you in excellent shape and will certainly improve your functional strength since your main goal is to get stronger at bouldering. HIIT should help you burn some fat and the 2 days of Eat Stop Eat intermittent fasting should also allow for fat burning. Looks like a good recipe to stay strong, lose fat, and get lean to me!

    The only other advice I’d offer is to keep an eye on your weekly diet. The 2 days of intermittent fasting should offset any damage you might do on other days but if you find you’re not losing any weight, then you might have to go a little more restrictive on non-fasting days as well. Additionally, if you find it’s actually getting more difficult to do climbing workouts, you might be overtraining or losing muscle mass. In that case, you might want to slow down the fat loss and focus on preserving muscle.

    Hope everything goes well and feel free to ask me anything else along the way.
    Dave

  • Zeeshan Parvez:

    And all that time I spent bodybuilding! What a waste of time. I wanted the abercrombie look but had no idea how to get it. Now I have been inspired. Nice post.

  • Zeeshan,
    Glad you enjoyed the post. Thanks.
    Dave

  • melissa:

    What woould be considered a good restrictive models diet? I am confused because some say eat more and excercise more others say restrict calories and workout more…than some say snack often to keep metabolism in speed …others say fast???? All i know is that i fractured my ankle 4 months ago and was told not to exercise for the first three months..now i am finally trying to get back in shape because i put on 13lbs mainly on my stomach..because i do photomodeling for a living i am gonna be out of work till i lose this! It seems so hard to lose it because there are so many opinions and strategies out there. If i want to lose fat and weight quick with the least muscle loss how would i go about it? what would i eat and keep my calorie intake around? Also do i do cardio on a empty stomach? I am also a vegetarian so how would i keep carbs low? thank you for all your help that you give all of us!

    wgt: 135
    hgt: 5’6

  • Melissa,
    Welcome back. Sorry to hear you fractured your ankle. It’s certainly a tough situation but I’ll bet you can successfully get back to where you were. Generally speaking, it’s easier to do that than to break through a plateau.

    It’s hard to put everything out there at once, but here are some general guidelines. Shameless plug, but I include a lot of these in my free reports (check out the top of the page or let me know if you’d like me to email them to you).

    Diet: eat around 10x your target weight in calories. It looks like you’re targeting around 120 so shoot for 1,200 calories per day. I like to do calorie cycling where I eat more calories on exercise days and less calories on non-exercise days (generally through intermittent fasting). To preserve muscle mass, try to get 0.7-0.8x your body weight in protein. If you’re into carb cycling or low carb in general, you’d have to eliminate some fruits and vegetables. Personally, I don’t like completely eliminating carbs since I don’t react well and I seem to lose muscle. That being said, I avoid refined sugar except on cheat days. Carbs are naturally kept low on intermittent fasting days as well. Speaking of cheat days, I generally recommend including 1 day per week where you eat whatever you want within reason. If you’re trying to rapidly lose weight over a short time period, then you might not want to do this. If you have a longer term horizon, cheat days can help keep your metabolism elevated and provide a nice psychological benefit.

    Exercise: again, what you do will vary on how fast you want to lose weight. You can really ramp up your routine doing 5-6 days per week for 4-6 weeks at a time but longer term that can potential lead to burnout. You’ll want to include resistance training (arms only in my opinion; why build bulky legs?) and cardio (HIIT is best for slim, toned legs). Throw in some core exercises as well. I would do 3 days of resistance training and 3 days of cardio. For resistance training, stick to compound movements like bench press, shoulder press, pullups, pushups, etc. If you really want to ramp up fat burning, then perform some circuit training or boxing at the end of the workout. If you’re really ambitious, top that off with some steady state cardio. For cardio, read this post and let me know if you have questions:

    http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine

    I like doing morning cardio on an empty stomach. I find it’s the most effective way to burn fat. After cardio, I wait 1-2 hours before eating. It’s best to have your largest meal of the day at that time. Same thing goes for resistance training although I can’t always wait 1-2 hours.

    I can delve deeper into other strategies if necessary. Hope that gives you some ideas though.

    Dave

  • Some good points there. I think it is a bit much for beginners though especially the HIT. Definitely along the right lines though with the high intensity stuff and the lifts. I’d also add some super sets in down the line. It’s all about intensity though. The problem with trying to look like the Abercrombie Model is that to get to that stage where you so cut with really good abs means getting your fat level to less 10% which is really too low.

  • Eve,
    It is a challenging approach for beginners. I think getting as low as 7-8% body fat can still be healthy. Obviously there’s a minimum and you don’t necessarily want to stay too low for too long. You can look pretty lean and defined while being at a reasonable body fat though.
    Dave

  • I started Turbulence Training in late Aug, thought I report back on the results. Up until Xmas I have lost 5.7kgs and almost 5% body fat. :)

    Had a bit of a ‘blow-out’ over the holiday period, gained 1.5 kgs and 1% body fat. I’m now back on the program. Will report back in a month or two.

  • James,
    Sounds like a great experience with Turbulence Training. Holiday weight gain is almost inevitable unless you stay completely focused. Hope you continue to see good results.
    Dave

  • BrandonAdams:

    When should I do abs? I figured doing them on HIIT (non-lifting) days wouldn’t be ideal. I normally aim for two or three times a week to end a lift day. What do you think??

  • Brandon,
    Any time you can fit ab training in should be fine. Ultimately, I find that getting good abs is about having low body fat. The key to lower body fat is a good diet and fat burning exercise. 2-3 times per week after lifting works well since abs work your core muscles and exercises like standing shoulder press also work your core. So you end up working all core muscle on the same day.
    Dave

  • BrandonAdams:

    Dave,
    Thanks that sounds like an ideal way to fit in abs. I had one more question. How would you recommend the splits for the weight lifting days you described? Every other day for lifting and running on days off?

  • Brandon,
    I’m always changing up routines but you could do a full body workout one day and HIIT the next day. You could also do pushing exercises one day, pulling exercises the next, and HIIT the third day. Or could do one group of antagnostic muscles day 1, another group day 2, and HIIT day 3. Happy to go into more details about any of those approaches.
    Dave

  • BrandonAdams:

    Well im doing Chest and back on one day, Shoulders and all arms the next day, and HIIT the third day. Is there anything you might find wrong with this? Also what do you eat after HIIT?

  • Bradon,
    That sounds like a good routine. I’d do heavy weight low rep training while avoiding failure. After HIIT, I usually wait 1-2 hours to maximize the HGH release and then have some protein and carbs. When I do morning HIIT, I’ll supplement with BCAAs (Xtend) and have fruit.
    Dave

  • BrandonAdams:

    Oh ok I see. So when you do HIIT in the morning on an empty stomach you take the BCAAs to retain muscle and fruit for insulin purposes. Then after that just follow your normal eating schedule. And yes the heavy weight w/o failure is working great. Its a shame I’ve only seen but a handful max, of sites that represent the modern look.

  • BrandonAdams:

    Also a bit of confusion. When not doing HIIT right in the morning and maybe later in the day, what do you want to eat before? Will you just go with BCAAs and no protein or carbs? This is probably the blurriest area for tons of people in the gym. What to eat before and after and depending on whether doing the empty stomach morning hit or the later in the day, already eaten HIIT.

  • Brandon,
    You are correct on the BCAAs and fruit. I used to have protein shakes after but they always seem to accumulate in my stomach. When I do HIIT later in the day, it usually ends up being after dinner so I don’t have anything. I think fasted training when performing HIIT is the preferred way to go so try not to eat for 3-4 hours before hand if possible. Then wait 1-2 hours after and have your preferred protein/carb combo. Here’s an article I did on morning cardio if you’re interested:

    http://www.notyouraveragefitnesstips.com/best-fitness-tips/performing-morning-cardio-on-empty-stomach-fasted-cardio-fasted-workouts-burn-fat

    Dave

  • BrandonAdams:

    I have to agree with the protein shakes. They seem to accumulate in me as well no matter when taken. I avoid them as much as possible actually. But great info. I’ll check out that article. This definitely clears up the confusion.

  • Brandon,
    Glad to see you share my experience with protein shakes. If you have any other questions, let me know.
    Dave

  • BrandonAdams:

    Hey Dave,

    I was wondering about the shrink wrap effect. I actually was able to significantly reduce my body fat through low-rep training and an excellent diet. im at a point now where I’m comfortable with my body fat %. BUT I only have a week and a half before my event (vacation). If I start lifting for the sarcoplasmic growth, all the while of course maintaining the same caloric intake will I see change? Is a week and a half enough to do any kind of shrink wrapping?

  • BrandonAdams:

    Also I haven’t been eating carbs post-workout. Since im going to be fatiguing my muscles should I reinvest in carbs? And if so do I need that much? I really don’t want to delve into the 20g-60g zone.

  • Brandon,
    A week and a half isn’t much time to see a change but if you load with creatine and employ cumulative fatigue, I’ll bet you get a little shrink wrap effect. As for the second question, I actually think carbs are important post workout. There’s mixed opinions, but I feel like they help aid muscle recovery by helping to deliver protein. You’ll find studies that support either conclusion though. However, carb refeeds are importantly regardless of whether you have them post workout. That means you should try to refuel carbs 1-2 times per week. If you do decide to have carbs post workout, you could shoot for 25-50g.
    Dave

  • Jared:

    Hey Dave,

    Overall I’m pretty content with my body fat %. The one area that seems to be a sticky point is just above and to the back of my hips. That being said, everywhere else I’m pretty lean/borderline too skinny. I’ve tried at various points in my life to put on muscle, but mostly I just get dense lean muscle and get skinnier everywhere else. So for the last couple weeks I’ve been trying to go more of the bulking route – higher reps, more protein, etc. Wondering though now if I should start with your phase 1 or if I can kind of do a hybrid of the phases to start to achieve both goals of getting bigger arms, chest and showing more definition in my six pack/get rid of the low side back fat. Over the last year I’ve been running a lot and have been feeling almost too skinny, so I decided to get back to the gym to try and build some muscle. Here’s what I’m currently doing on a typical week:

    Mon: Lower body A (http://www.menshealth.com/workout-center/w/the-ultimate-lower-body-workout/workout-a-the-ultimate-lower-body-workout/26517-26515). Close w. ab/core work.

    Tues: Kettlebells with trainer (focusing on power, short bursts, bodyweight and core/ab work)

    Wed: Upper body (http://www.menshealth.com/fitness/big-chest-workout/page/2). Close w. ab/core work.

    Thurs: Lower body B (http://www.menshealth.com/workout-center/w/the-ultimate-lower-body-workout/workout-b-the-ultimate-lower-body-workout/26517-26516) Close w. ab/core work.

    Fri: Run 6-7 miles. Close with stretching and some ab work.

    Sat: Upper body (same as Weds). Close w. ab/core work.

    Sun: rest day

    The first week I was trying to eat 120 grams of protein/day. I weigh 175. Then I was reading that to put on muscle I should be eating 1x so this week I’ve been eating my body weight in grams of protein.

    So given all this info, do you think this is a good path to be on or should I scrap it and do Phase 1 in earnest before moving onto trying to build bigger muscle?

    Also how much water do you recommend that I drink each day given my goals? Sorry for the long response.

    Jared

  • Jared,
    You’re certainly doing a lot of training. One initial fear is that you may be overworking your muscles. They tend to grow the best when they have plenty of rest. Doing an upper body workout the day after kettlebells could be pretty draining. Also, running 6-7 miles after performing lower body training is taxing as well. In general, I find that marathon type cardio like long distance running is catabolic and can be detrimental to gaining muscle. However, if you enjoy running, then feel free to keep it up.

    I’d try to focus on one goal at a time if possible. So if you want to gain muscle, focus on adding it without adding fat rather than trying to lose fat at the same time. If you decide to focus on losing fat, then try to maintain muscle rather than necessarily grow muscle.

    I can go into quite a bit of detail about workout strategies, but let me know what would be most helpful or check out some of my best tips here:
    http://www.notyouraveragefitnesstips.com/fitness-tips

    As for protein, I think the amount of protein you need is overblown. 120g should be more than enough for gaining muscle. If you’re really worried about it, then get up to 0.8g/lb. You can certainly have 1g/lb as well but it’s not necessarily going to help you grow muscle any faster. If it helps prevent you from eating sugar, carbs, or saturated fats, then by all means increase.

    With all the training you’re doing, hydration will be very important. You should probably get around 15 cups of fluids or about a gallon. That doesn’t necessarily mean all water since you get some hydration from foods like fruits and other beverages as well. This won’t necessarily help you achieve your goals any faster but will prevent dehydration and help keep you healthy.

    Sorry, lots of info here. Happy to provide more flavor where needed.

    Dave

  • Paul:

    I agree with the HIIT training and the diet. This makes complete sense. I myself am not interested in looking like a body builder. I am going for a more athletic lean look. Definition is my goal. I am going to make sure to try the workouts you are suggesting. My biggest problem is my stomach. My abs are starting to show but just not enough for a 6 pack yet. I have been doing tabatas and been watching my diet. I am hoping this is going to change soon. I am about 15% body fat and would like to be down to at least 10% My problem is I am a hard gainer so losing weight is a touchy subject for me. I am 6’5″ and weight 210 now. I was 218 but realized that it was more fat than muscle hence the tabatas. I don’t really want to lose weight just fat.

  • Paul,
    Losing weight vs. losing fat is always a tough road to travel. I’ve faced the same thing many times. The real trick is that you’re going to have to slowly try to lose the fat so that you’re adding some muscle at the same time and therefore staying around the same weight. The other solution is to try to aggressive cut fat and then start training for muscle size. The challenge is that you don’t want to look too thing during the process which is why I would go with the slow approach. Seems like you know how to get there.
    Dave

  • Dave,

    Thanks for the great advice! The cyclic workout program described above should be ideal for developing the lean hard physique I’ve been looking for.

  • William,
    Thanks for the feedback. Good luck!
    Dave

  • is it ok to use the routine i found about abercrombie workout? http://www.abercrombieworkout.com/fitness-model-workout-phase-one.html

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