<b>This is the 3rd and final installment of our 3 part program to get you the ripped that you have always wanted.</b> <b><u>Why This Routine Works</u></b> - This abs routine is extremely effective as it hits your abdominal muscles from 3 different angles As this is an advanced abs routine, it is designed for those who have experience with ab exercises, want to try more intense exercises or have completed the intermediate stage of this program. Since you are performing this routine for 7 days a week, you will want to even split your workout days accordingly so that you are allowing your body needed time for recover and preparation for the next time you perform that workout day. By continuing through this final step of the program, you will notice that your core will start to get leaner, stronger and more defined Strength training for your abs is designed to increase muscle size and tone. Since you are performing weighted abdominal exercises you will be burning fat and weight as well as building muscle so that definition will appear faster. On cardio only days, you will want to do a cardio exercise of your choice with moderate to intense speed for 30 minutes. Once time is up, you will want to do a cool-down with a slower paced cardio exercise. You aren't limited to running as your cardio of choice, you may do any cardio that you see fit and can get 30 minutes worth of exercise in. <b><u>Sculpting Your Abs - Advanced Level Training Stats</b></u> Monday Total Workout Time : 56 Minutes Monday Total Rest Time : 16 Minutes Tuesday Total Workout Time : 38 Minutes Tuesday Total Rest Time : 2 Minutes Wednesday Total Workout Time : 56 Minutes Wednesday Total Rest Time : 16 Minutes Thursday Total Workout Time : 38 Minutes Thursday Total Rest Time : 2 Minutes Friday Total Workout Time : 56 Minutes Friday Total Rest Time : 16 Minutes Saturday Total Workout Time : 38 Minutes Saturday Total Rest Time : 2 Minutes Sunday Total Workout Time : 56 Minutes Sunday Total Rest Time : 16 Minutes <b><u>Nutrition</b></u> With any cutting and abdominal routine you will want to keep your protein intake high, a 2 to 1 ratio compared to carbohydrates as well as minimizing fat intake. Keep any and all carbohydrates to your morning meals as at night you are more sedentary and carbs eaten at night will be stored as fat rather than being burned as energy. • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</u></b> As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.