I did in 5 months... If I can anyone can do it... Summer will be here soon so get motivated folks...

Nas Bro two big things are
1.dedication and 2. patience.. getting 6 packs is not an overnight thing...

3 most essential things are 1. workout hard (no pain no gain), 2. healthy food (you are what you eat) and 3. proper rest (7-8 hours of sleep)...

I have seen people working hard but not eating properly... If you want to get definition your diet should be more protein (60-70%%) and less carb (30%-40%)...

eat 5-6 times a day but small portion (keeping your metabolism up)... eat good carbs like whole wheat bread, brown rice, sweet potato, oatmeal... stay away from sugar, not even bottled fruit juices (sugar is worst) get your sugar from fresh fruits...

working out 4-5 days a week should be enough but have a plan and try to do more of compound exercises (Compound exercises are multi-joint movements that work several muscles or muscle groups at one time) like bench press, dead lifts, squats more and to loose body fat faster you should be doing HIIT after doing weights (high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods) like mountain climber for 30 secs, shuttle run for 30 secs, burpees for 30 secs and rest for a minute and do it again rather than running 30-45 minutes in a treadmill on a same pace... and always warm up and cool down before and after workout... hope this will be helpful...

Well I am not an expert or a certified physical trainer but definitely won't recommend that... you might get the result faster but i don't think that's very healthy... "Your body is a 'refuel as it goes machine,' which simply means it needs to be consistently fed to provide energy to live... as I said earlier one big thing is PATIENCE so I would not recommend that... I believe in "slow and steady wins the race"...

5 months chai alik guff nai ho ki soalti....anyway..i have been trying it for almost a year (had 3-4 months gap in between). I have developed a toned body and some definition of six pack. But I liked your advice...six packs are actually made in kitchen....since most of us grew up eating rice, it is so hard to resist the temptation. I had started eating salads but due to work related travel, I have not been really adjusting to healthy diet although I hit gym 5 times a week since I have a membership of a gym that provides access to its chains worldwide! Workout hard and eat healthy. Keep calm and carry on. you will get the most coveted six pack. Besides, not many nepalese have six pack. Why not become one of the select few? :)

@Lamopuri... Solti guff haina... its not like one day i decided to start work out and got this transformation in 5 months... I have being going to gym since last 10-12 years... but the above picture was taken absolutely within 5 months time frame... For some reason I stopped working out and wasn't eating healthy for couple of months and the result was pic1... pic3 was taken after 5 months after I worked hard and ate healthy for 5 months...

@Nas Bro... if you don't consume meat protein other good source of protein are milk, yoghurt, cottage cheese, beans, nuts and whey protein (i prefer optimum nutrition gold standard)...

Excellent transformation Porsche, you must be doing a lot of crunches.

Based on what you mentioned, a little more feedback from my side if I may –

1.    Eating habits : The person should have a clear picture of who he wants to be like, Bruce Lee or Lazar Angelov. Eating lean protein only, with no carbs could make him a bruce lee – definition and all that jazz but no volume. I personally eat carb right after I work out, and you guessed it right, I eat rice in the evening, not every evening, but I eat at 7:30pm right after I reach home so I could burn that carb and restore my energy quickly as I am still burning calories. The only food and drinks I keep off is soda, fruit juices, energy drinks and saturated fat. I eat like a hog at lunch, and it is mostly red meat. Long story short, I bench press 185lbs clean ten reps three sets without spotter and if I only eat fruits and turkey, I will look malnourished.

2.    Cardio: I know you didn’t mention it in your post, but I know that you know how important cardio is. You can lift all weights you can and get those muscles, but to lose your love handles, cardio is necessary. And I am speaking of 20 minute 300 calorie cardio; 60 minute 200 calorie will get you lean in next life.

3.    The technique of attacking your muscles:  I can do 70 crunches under 3 minutes and call it job done, but while doing that, I am working out my neck muscles more than my abs. Crunches are good, but it doesn’t tone your core, and core fat is what you need to lose.  Same with bench presses squats and deadlifts, do it ‘clean’ - all the way down.  I know you worded it differently, but the intent is same – “if it doesn’t burn, it doesn’t work”.

4.    Hydration and Sleep – 8X8X8 - when it comes to drinking water, 8 oz 8 times a day (except for that additional fluid you consume during workouts) and 8 hours of sleep. Do not compromise.

5.    Genetics: As much as it might hurt, let me be honest, if your body is not proportional or if you are vertically challenged, your dreams of being Chris Hemsworth or Brad Pitt is already out of the window.  If you are 5’4” (for a guy), and your body structure is like our southern neighbors (Mexicans in this case), you would look more like a pumpkin if pumped and more like a toothpick when lean. Sorry but that is reality.

6.    Center of attraction: Your abdomen, no doubt, those bench presses and hammer curls can wait, if you could get a six pack, half your goal is already accomplished. To get a six pack means you have lean muscle, and pursuit of which will make you lose your love handles without your knowledge.

Hitting a gym for a week and flaunting that 2 pack in the bathroom mirror is oh so easy, but consistency is vital.

Once again, great determination.

@behoove_me - good info... I definitely forgot to mention about drinking water... regards cardio I prefer it saying HIIT (high intense interval training) which is more effective and has better after burn effect than running 30-45 mins in a treadmil on same pace... If you wanna stick to treadmil do 30-60 where you'll run for 30 secs at fastest speed you can and walk for 60 secs and do it for 6-8 sets... to challenge yourself you can incline the treadmil...

I don't do lot of crunches... i do abs twice a week and I have mixed some abs exercises from P90X and Insanity... right after abs exercise I do intense cardio for 10-15 mins... One myth people have regarding abs is doing lot of abs exercise will get rid of the belly fat which is totally wrong... to burn fat you need to do full body workout, intense cardio and eat healthy... its not like you just want to get rid of your belly so will do lot of abs exercise... if you gonna loose fat you'll be losing it from the whole body....

Oiee nas, tyo video ok mask lagako afu ho??

is it possible to still eat our nepali dal bhat in regular basis and stay fit as well? Our staple food is loaded with heavy amount simple carbs and I have to admit I am addicted to it. I eat very large meals and I have to eat until i can't move or else I don't feel satisfied. I didn't use to be this way and use to be leaner but one thing led to another & here I am. So my question is how to train not to overeat every meal and can we eat dal bhat everyday?

Also watching videos of Hodgetwins doesn't help as they eat like crap everyday but are still able to get all kindssss of gains!!!!!!!!!!!!!

We have HIIT in my gym too, but it conflicts with my work schedule so I cannot do it. You are right, P90x and HIIT will make your abs more defined and burn more calories, but again, here is one major difference I discovered, by only doing P90x and regular crunches, you will get a six pack but they will appear as if someone drew it with a marker, the 'mass' will be missing. 'Weighted' reverse crunch, regular crunches, planks and oblique workouts will get you an Ulysses Jr. type abs.

I almost forgot to mention the 'form' during workout, a right form will get you instant results, I mean I can totally lift two 75lbs dumbbells and do a shoulder press but then I will twist and arch my body which means I will be working our maybe my lats or forearms while trying to lift that weight. Every workout should be done in such a way that your muscle is isolated, several years ago while doing squats I was actually working my lower back than my quads, I was working out so wrong. :(

"I have to eat until I can't move" that reminds me of one of my friend who use to say "aaja naito le kalkatta dekhne gari khaiyo".... no idea what does that mean... well i won't say its impossible to eat regular nepali dal bhat and stay fit coz i have seen dudes back in Nepal completely relying on dal bhat and getting to shape... but for sure you'll need to work out like crazy... in simple words you'll need to burn more calories than you consume... if you are burning 1000 calories a day and consuming 2000 calories you might get bigger but won't get six packs or ripped body.... the best eating habit I found is eating small portion 6-7 times a day... these are my thougths may be I am wrong...

getting fit and getting six pack are two different things. Dal bhaat bhudi futne gari khayera six pack ta arko juni ma matra ho...teti sajilo vaye ta sab tom, dick, and harry ko six pack hunthyo ni som.

Shit I went the opposite way and now i am getting jealous of my gone 6 packs...

Well, not all gyms are equipped for HIIT. Unless you want to sprint on the treadmill, make loud noise and draw everyone's attention, you are best of running slowly.
I go to a beat-up gym frequented by boxers, powerlifters and weight lifters. And yes, dead-lift, squat and brench press are the base of any workout routine. I have seen some guys do only that and they are more muscled and toned than anyone I have seen.
What you eat plays an important role. There is genetics also. Some people eat as much as they want, eat whatever they want and do not gain weight and are still able to keep their six-packs to some extent. Rice is good, just avoid eating it for dinner. Do not take too much of processed, commercial protein. You do not know their side-effects. Avoid eating too much of red meat or cheap poultry. You want to stay healthy above all. You don't want your six pack to come with a cancer.

@Hurray - You can do HIIT in your room, don't need a well equipped gym... check the videos... 

Porsche 2014, was my dream car preferably a 911 Turbo S was my dream car but now it is also my hero!! Amazing post. Keep up the good work!! And thank you for sharing your secrets!!

Looks like everyone in sajha is a personal trainer so maybe i will also act like one with my family pack(soon to be 4/6 packs) .

If you want to add technology to the mix why not get one of these Heart Rate Monitors.

http://www.amazon.com/Polar-RCX3-RUN/dp/B0083JPW7Q

Don't forget to get those straps with the monitor. You can analyze your workout session and even maintain logs and discuss with personal trainer what you need to add in the mix.

It is very accurate and will help you know which zone you are in. Most ppl only think about how long they worked out and how much calories they burn. But they forget about intensity which is also equally important.

One of the things that may help you is joining fitness class with a group. You will be amazed how much difference this can make rather than just joining run of mill Gym. Most people it is not that they don't want to work out but that they lack motivation. Being in a group really helps especially if they measure weight and monitor it weekly or bi-weekly. It might even arouse competitive feeling among the members and foster support for each other.

Depending on your income level and your locality.. you definitely and absolutely need to join gym if you are serious. Working alone in home watching some dude on TV Screen telling you what to do won't work for 90% of people. Maybe it will work if you have that "Brazilian Butt lift" DVD.

Planet fitness: 10 bucks a month
LA fitness:35 bucks a month
24 hr fitness:25-25 bucks a month
Lifetime fitness:110 bucks a month

If your excuse is gym is expensive, that is poor one. If your excuse is far, choose the one that is closet to you even if it is expensive, At least you will be making use of it. There is no point joining 10 dollar planet fitness and not wanting to drive 45 mins-1 hr to go there.

Don't ignore simple things like hydation and good sleep. There is no substitute for it. Last but not the least, it's true what you eat is what you are.

This won't work out, if you burn 600 calorie in a day and start eating 4000 calorie a day or gulping 1000 calorie smoothie.

Ok now I feel like a personal trainer.

if you guys need more motivation call me at 1-800-DRPHILL

vasudev...add 'any time fitness=35-40 dollar a month' but you get access to all its chain worldwide!