Cardio: not for girls

"I used to dread cardio! Back in the day, I was the bloke who thought cardio was for girls. Then one day, about 10 years ago, I asked a good mate of mine why he had abs and I didn't. He just said 'Cardio'. Since then, I've never ended a workout without at least 30 minutes of cardio."

Split and cut

"I do what's called a three-day split. I group muscles I'm working on in a way so I can train my entire body in three sessions."
Monday: chest, triceps, abs, and cardio (90 mins).
Wednesday: back, biceps and cardio (90 mins).
Friday: shoulders, legs, abs and cardio (90 mins).
Sat/Sun: abs and cardio (90 mins).

Shock tactics

"Keep shocking your body to develop a well-rounded physique. If you work your chest, remember the flat bench works the middle portion of your chest, incline works the upper portion and decline works the bottom portion. Vary between dumb-bell presses, bar-bell presses and dumb-bell flies."

Protein power

"Have a protein shake within 90 minutes of finishing a workout. Your muscles are gasping for instant protein, and it takes your body about six hours to break down the proteins in meat; by that time, your 90-minute window is gone. This is one of the things that's made the biggest difference to my body. You should follow the shake with a full meal soon afterwards."

Tap up your abs

"My secret is to drink tons of water. It's a natural appetite suppressant and keeps you hydrated. I always have a water bottle around with me. You'll find yourself peeing a lot more, but it's worth it to finally get the abs you've worked for!"