How to get ripped abs in 12 weeks...Day 33 of the program

[icychillgrill3]

This was a very helpful video. Im pretty fat and Ive been looking at some ways to get in better shape. Im not a big fat slob but I need to get more cut and trim and really get more in shape for endurnace type things. I played D-line this past year so Im not a pussy either I ready to work!! Thanks again for posting this video and your website helped a lot too.

[steher]

Why do people hold up news papers all the time in before and after pics?

[rockbodyfitness]

@steher it's meant to show a timeline...that's all

[JonathanSantiago]

@rockbodyfitness Yeah but if you have a newspaper subscription, you can hold up any newspaper of any date for the before and work out till you get ripped, then hold up the newspaper thats 60 or whatever amount of days you want your results and hold up that paper that corresponds to that date...

[rockbodyfitness]

@JonathanSantiago true...you just have to go on faith that i'm not a liar. i don't even normally buy the paper

[jurgismarkovs]

i am training 3 years, and getting good results in my sport discipline, which is based on strength-endurance and i don't have that results, that abs..

so don't talk shit..!

[jurgismarkovs]

tell me please, in which point in your shown exercises exactly is working abs..?:D

I'm sure abs is working even when you are standing, but doing your exercises which you are showing here, there is no specific attention on abs - all you did, was burn your fat..

and one more thing - from that your first photo till your results on day 33 as you say, it's not possible to get that kind of result as you say.. - it's possible to get that result, but in much longer time, not in 33 days..:D

[rockbodyfitness]

@jurgismarkovs I never said it was 33 days. this is just what the 33rd day of the program looks like. the total length was 12 weeks.  abs are meant for more then just forward flexion. this promotes stabiltiy which is one of the abs primary functions

[RickmanSlickman]

No way thats all you did bro, you had to have included some intense cardio. And how many sets did you do of that? Also, was wondering what was your diet?

[Djluv5]

dude u need to work out those legs... it does not match with ur upper body... a lot of people just wanna get a well shaped body but forget about the legs workout...

[MRKUSUKO13]

It really works!!! The secret is good diet, good cardio and doing this abs 3 times per week! NO MORE!!!

[CeeEmmz]

ripped abs with pull ups?

and military press style workout with kettle bell?

dude are u fuckn shitting me???

GUYS DONT BELIEVE THIS BULLSHIT!

YALL WANT ABS?

DIET, CARDIO AND ABWORKOUT IS A MUST!

scoobysworkshop and funkmma

will show u how!

this workout is dumb and bullshit!

[rockbodyfitness]

@CeeEmmz you have a very close mind. go troll elsewhere

[peachtree05]

is this 90 day work out (12 weeks) from P90X?

[rockbodyfitness]

nope

[santhorhongwei]

i saw horses at the background.

[nfarnham2008]

Just curious, I have been reading up and trying to find forums and such to learn more about good nutritin and dieting and eating good protein and such. I am taking in about 150g of protein a day, and I'm 6'3 200 pounds, eating about 2100 calories a day and burning about same. I usually eat 5 to 6 times a day small meals, egg whites, turkey, whole grain bread, protein shake, gatorade.

What else can/should I do or add to this?

[rockbodyfitness]

ditch the gatorade and give it time

[pvanl4]

what food do u suggest

[pvanl4]

i understand that protien supliments are exactly magic...but do they help?

u say that u need to eat food filled with nutritious values but what food do u suggest? fruit and other things like that

[rockbodyfitness]

yes

[yee467]

@rockbodyfitness lean meats

[pvanl4]

i realize that they aren't magic. what foods do you suggest? like fruit and stuff like that?

[pvanl4]

do you need protien powder or just ur program of the pull ups? I just need to get ripped abs and this video can hopefully help. thanks

[rockbodyfitness]

you need to eat nutritious food. protein supplements aren't magic

[rockbodyfitness]

no i did it in 12 weeks

[rockbodyfitness]

no i did more then that

[50rupees101]

hey great video man just got few question my pull up bar is down stairs so can i do it like this 30 pull up and then 30 dumbels upstiars plus did u onli do this training for 33 dayz m gonna try this plus did u take any protien shakes?thanks for reading bro

[50rupees101]

hi awasome video just got few questions bro did u onli do this training and like my pull up bar is down stairs so can i do like 30 pullups and come upstairs and do the weights or do i have to do it like 5 pullups and 5 dumbells/kettlebells? thanx for reading bro

[rockbodyfitness]

i don't really understand your question

[robjbray]

12 weeks of exercise and a good diet is more than enough time to get ripped if you you avoid eating suger and fat laden junk.

most people can not do this and thus have a belly they claim will not go away.

[rockbodyfitness]

absolutely.  most people don't have the stick to it ness. thats the secret

[damitajo10]

you lying! In just 12 weeks? 4rel? Cuz man I wish my stomach was like urs!

[rockbodyfitness]

free

[streetballzone01]

xaxax....rock body man you have the best training on internet but ,your ansers to these people whos commented on your videos are totaly hate.......give them a whrite ansers....;D....

[rockbodyfitness]

sorry dude i only speak english

[TDuffy04]

wtf. plz how is this the best training. did u see arny using this shit NO.

[rockbodyfitness]

you mean army? sorry couldn't get past your spelling

yer right the army doesn't...only 1 platoon that i know of was dissatisified with their fitness level and sought me out. they seemed pretty happy

[Gutbuster88]

what's a good substitute for those kettlebells?

[rockbodyfitness]

nothing is as good as kettlebell in my not so humble opinion

[MrLaidbaK83]

dumbells

[rockbodyfitness]

dumbbells are good but not as good as kettlebells. anything you can do with a dumbbell you can do with a kettlebell many times better. not everyhting you can do witha kettlebell can b e done with a dumbbell

[king4294]

is these kettlebells good to build strength if you are a strongman like me?

[rockbodyfitness]

absolutely

[dajooseovmabawls]

this guy is soooooooo full of shit!!!!

[rockbodyfitness]

how bout instead of trolling around other peoples videos you actually try trainign yourself

[BSEASE12]

what food do you eat to get a sipack

[rockbodyfitness]

eat like a cave man

[BSEASE12]

eat wat

[KoolJayJ]

so basicly eat what people ate before refined shit came alone. Meat, Veg, fruits, nuts etc... Low Sugar, Low Sodium, Low Carb, and you should get a six pack like that. Att least thats what I did to get mine.

[rockbodyfitness]

thank you for making what should be obvious clear :)

[KoolJayJ]

srry man i was just explaining it to the ppl who didnt know

[rockbodyfitness]

no i really was thanking you. i get so tired of answering questions like that hence the rants at the end of my newer videos

[captainofouterspace]

Kettlebells are definitely a worthwhile investment tho.. They're awesome. BTW, Like the site, good stuff

[rockbodyfitness]

see you have a successful way of thinking when it comes to stuff like this. you didn't make excuses...you found a way to make it work. and if you like this one wait till you see what i have in the works!

[captainofouterspace]

To the guy that said u had to buy loads of stuff...You don't. Just improvise.. Don't have a sandbag? Use a backpack full of books. Or a big water fountain bottle with some water or coins.. some cement blocks.. whatever.. the point is to get off ur ace and do it! I have a nice big tree in my backyard with ropes for climbing, one that my heavy bag hangs from, and I can hang from the limbs for pullups or upside down and do situps.. I even made 1 of those power wheels from an old bike wheel..

[jimmyjimmyf]

good results, and i fully agree that 12 weeks is more than enough time to achieve that, maybe not if you originally had about 5 stone of excess fat but for an average joe, intensive core workouts for a 3 month would get you there. Obviously there will be people who cant do as many repetitions at the beginning but they must remember that even if they are doing less reps than you show here, as long as their bodies are being worked enough to make them need to stop then they're on the right track.

[rockbodyfitness]

how much is 5 stone? Over here we still use pounds. Yeah everybody needs to go their own pace. Even though I din't look it I was still fit and strong in the beginning. I just needed to trim the excess off.

[jimmyjimmyf]

5 stone is 70 pounds, so that would mean a lot of excess. like i said though if people are carrying 70lbs more fat than your average out of shape guy, then they shouldn't really look for 3 month ripped ab plans. I still think that during the 3 months they'd lose a hell of a lot of the 70lbs, but to get ripped from that in 3 months would take some doing. But im open to the idea that anything is possible if youre willing to work for it.

[rockbodyfitness]

yep. and even as quick as strength gains come people won't be over head pressing a 60kg kettlebell over night. thats some very impressive strength you got there.

[ncripzx]

yo freeballa, iv started weightlifting 3 times per week and high interval training on rest days plus eating chicken or protein shake (37g for 1 glass) every couple hours each day so 5/6 small meals a day - cutting out all sweets/chocolate n shit...2 months down the line are we talking ripped like a mofucker? :D

thanks

[rockbodyfitness]

make sure you get plenty of rest

[Odd6969]

you need to diet as well as workout to get your muscles to show... burning your fat is the first step to getting a six pack.

[rockbodyfitness]

you are absolutely right. when it comes to getting a six pack you can't out train a bad diet

[ncripzx]

mans freeballin for sure haha

[rockbodyfitness]

im actually not but i know it sure looks that way...oh well

[jamieb0007]

sandbags, pullup bar, barbell and bench. I think I'm just gonna go back to P90X and try to get it done outside since I already have the dumbbells and pullup bar instead of going out and trying to round all this stuff up.. (and spend money).. Looks like a good program though if you got all that stuff already.. JB

[rockbodyfitness]

yeah thats a common complaint i got. im working on some new things though

[jamieb0007]

I've watched all the videos... even clicked the link... visited the site... I was very interested in trying this, to get out of the gym and get a workout since the weather's getting so nice around here now. But after looking at the workouts, not so sure... For those that haven't checked them out, here's what you will need or have to BUY to do them: Kettlebells (different weights), rope, jungle gym, elastic bands, large tire, sledgehammer, power(ab) wheel, beer keg (!?),

[XxTennesseexX1993]

i have fat no where except my stomach and some slight lovehandles. how do i make it go away? i'm a guy btw.

[rockbodyfitness]

get a nutrition plan. belly fat many times is the slowest to go

[razaviknows]

im kinda fat, and i know how to build muscle, but its so hard to lose the excess body fat so that the muscle shows, what kind of exercise should i do strictly for weight loss not for muscle build cause diets are annoying, please respond!!!

[rockbodyfitness]

i don't care how annoying nutrition plans are. you can't out train a poor diet

[razaviknows]

well, i dont have a poor diet, though...like right now since yesterday, i cant eat anything but cereal, oatmeal, and soup.

[rockbodyfitness]

doesn't sound complete to me. No protein rich sources. You really ought to find a nutrition plan and stick with it.

[razaviknows]

alright, if you say so dude, thanks!

[sdfsfgfgh23]

what is your height and weight, just wonderin

[markthomas899]

are you freeballin in those shorts ?....something big is swinging about in them .

[rockbodyfitness]

not freeballin but yes there is something big lol

[mistyken]

does it have more to do with diet than just plain execise?

i do 3 sets of 10 pull ups with some push ups and some free weight execises and i've been doing it for close to a year now, but i couldnt get the kind of result u have.

[rockbodyfitness]

if it isn't generating results why continue to do the same routine?  it is a bit of both

[mistyken]

well i guess u ar right.....

the only result i got is just staying slim....not ripped

[rockbodyfitness]

time to switch programs then

[ncripzx]

dude your crazy do u eat like loads of protein in your diet

[rockbodyfitness]

define loads

[pellpay]

Good video

Your and the exercises at NowLoss. com/abs helped me get it.

Thank you both!

[kompaOmar]

hes full of shit thats not 12 weeks of work out no way in fucken hell that can happend! if u shoot steriods maybe u can but no way in hell just by working out

[rockbodyfitness]

believe what you want bro...there is more to training theory then the 3 sets of 10 model everybody thinks is king

[kyto7288]

you certainly wont sitting here bashing people all day. Why don't you look further into the program and see for yourself its entirety.

[richyrichrich1990]

im about to start the 12 week program. i signed up for it. im very excited. any thought or ideas before i start?

[rockbodyfitness]

yeah make sure you have your nutrition in order

[Bladetrini10]

your abs look kinda like mine( only more ripped !:p

[Kelz06081984]

ur sexy!

[lecet]

are these for sure?

[rockbodyfitness]

huh?

[lecet]

i mean,can we really have body like this without going to the gym?

[rockbodyfitness]

if your willing to work for it

[lecet]

do we need to eat lots of protein than carbohydrate??

[wdcox]

How to kill yourself in one day....LOL

[David95210]

If we don't have any kettlewieghts, can we use dumbbells? And do we do this till we can't move, or till we experience muscle fatigue, or....? Also, 12 weeks is the recommended time span, right? But this video was made on day 33 of the regiment, so, basically, we will(roughly)go through the same change in 33 weeks as you did, pending a good diet, etc?

[HermannTheGreat]

Saw your website, your before pic had some serious gyno, what type of cycles are you doing?

[rockbodyfitness]

all natural baby.

[naranji22]

where can i buy those "ball" dumbbells..and what are they called? lol

[KiNGKaSH3993]

most peopel call em kettle weights

almost any sporting store

[vPJere]

Really? I would call them paper weights :P

[LuQe40000]

kettlebells

[rockbodyfitness]

i sell em on my site. they are awesome.

[hafk1n]

What if when you start the twelve weeks of torture you can only do 4 pullups and then you can't do ANY more for a while? lol...

[rockbodyfitness]

not sure i understand what you are saying

[rockbodyfitness]

reasonably often enough. i know they look skinny but i think that might partially be the camera and sunlight. also I haven't done heavy squats in a long while

[bridgerwild]

Gr8 wkout! Takes "torture" 2 get a ripped bod!