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But something wonderful happens when you reduce your calorie intake — you liberate those fat cells and force them to leak out this extra energy to make up the difference.

It can help you achieve that ripped or toned look you are after.

Mindless snacking happens after dinner—and mindless snacking is a death sentence for your abs.

Choose between things like a sled push, treadmill push, airdyne bike, stationary rower, Versaclimber, burpees, sprints, etc.

Research shows that to get ripped, HIIT workouts tick all of the boxes.

Leg press — 3 x 8-15 reps B2.

This meal contains about 330 calories and 20-22 grams of protein.

We're in deficit mode now, which means each and every calorie needs to count -- there's no room to waste on poor quality foods.

Knee to inside elbow plank• Retrieved 27 April, 2010, from.

Knee to outside elbow plank• PM 1 10-minute cardio warmup easy pace 3 Main Workout: Five Fifty-Five This is one of my all-time favorite workouts, because it mixes heavy lifts and bodyweight exercises and hits every muscle you own from head to toe.