Train Your Abs Without Wrecking Your Back

Train Your Abs Without Wrecking Your Back: How To Build Muscle And Lose Fat At The Same Time

The first thing that you need to do is train your abs. You have been doing it wrong all these years! If you want to build muscle and lose fat at the same time then you must start training your abs properly.

You see, if you are not building muscle and losing fat then what are you doing? Why aren’t you getting fatter?

Well, there are many reasons why you might be struggling to get leaner. For one reason or another, you may be avoiding working out because of the fact that it hurts your back. Well, I’m here to tell you that this isn’t true and that if you are really interested in losing weight and keeping it off then you will have no problem with working out your abs.

If you are worried about hurting your back while lifting weights, then let me reassure you that you won’t. However, if you are concerned about hurting your back during any other exercise routine then I would suggest that you reconsider whether or not it’s worth it to work out your abs.

Why Work Out Your Abs?

First of all, when most people think of “abs”, they usually picture someone with puffy cheeks and a round belly.

You also probably think that this is what you have to look forward to. The reality of losing weight is that it’s not about getting a ripped stomach; it’s about having a nice, flat belly.

Unless you’ve been hiding under a rock, then you probably already know that belly fat is the most problematic type of fat you can have. In fact, your belly is packed full of a type of fat that’s been linked to heart disease and other fatal illnesses.

Most everyone knows this so the real question is why are you not doing anything about it?

I’m here to help.

The reality of losing weight, and getting that flat belly, is that you not only need to lose fat; you need to also gain muscle.

This might be counter-intuitive since most people think that they should avoid bulking up if they want to lose weight. This is true in some cases but when you lift weights on a regular basis and eat the right foods, then you’re going to burn fat like crazy and this will result in losing weight.

What this means is the more muscle you can build, the faster your body will be able to burn fat. That’s why I’m here. By the time, you are done with this article, you are going to learn how to train your abs AND build muscle at the same time.

How Does This Relate To Building Muscle And Losing Fat At The Same Time?

First of all, you need to start eating right if you want to lose weight. Your body can’t build muscle and lose weight if you’re not eating right. This means that you need to eat more than you are used to.

It also means that you need to make healthier choices than what you have in the past.

If this is new to you, then don’t worry. I’m not going to ask you go full body builder mode and get ready to chug a whole gallon of whole milk after your workouts. You’re just going to make some slight changes to your diet and that’s it.

You see, when you work out on a regular basis and follow a workout routine like the one I’m about to give you, then you’re going to build muscle. The problem is most people don’t stick with a routine long enough to notice any significant results.

Train Your Abs Without Wrecking Your Back - GymFitWorkout

Don’t worry, this routine is very efficient; however, you are going to have to be patient. Building muscle is a slow process no matter how you look at it.

If you are impatient or wanting to see quicker results then you’re going to have to do something called “ego lifting”. Ego lifting involves doing a lot of repetitions of a lighter weight. By doing this, you’re going to be able to see results quicker, but you risk getting “smaller” muscles.

I suggest that you don’t do too much of this since the purpose of this guide is to help you get a flat belly and big six pack abs. If you want to get bigger muscles, then I suggest you look elsewhere.

The routine that I’m going to give you involves some heavier lifting and will build muscle AND speed up your metabolism. This is great for burning fat and keeping muscle while doing it.

This routine will also increase your energy levels and make you feel younger.

The truth is most people when they get older, just feel old and sluggish because their bodies have slowed down. Most don’t realize that they can actually do something about it. When you start building muscle, your body starts working the way it is supposed to and you’ll have more energy and strength than you did when you were 20 years old.

Trust me, I’ve seen it happen time and time again to the point where I didn’t think it would happen to me, but it did and I was amazed by the results.

So, let’s get to it. Here’s how you’re going to build the body of your dreams and hopefully increase your vitality at the same time.

Your Very Own Body Transformation System!

Train Your Abs Without Wrecking Your Back - GymFitWorkout

We’re going to split this into two sections: Diet and Workout. First, let’s talk about your diet.


The diet is very simple. Here is what you need to do…

Step 1 – Buy a Food Scale… Absolutely Necessary

You’re going to weigh out all of your food. This is the most important part of this entire program so don’t skip on this step. I’m serious. Buy a food scale.

When buying a food scale make sure you get one that can measure in grams. Here is the one that I personally use and have had no problems with. Food Scale

Step 2 – Buy Some Whey Protein

You’re going to need protein for this diet, and while there are other sources, whey protein is definitely the easiest and most convenient. Just make sure you buy WHEY protein and not some other milk or plant based protein powder.

Train Your Abs Without Wrecking Your Back - from our website

When buying whey make sure you get a controlled diet one (they aren’t too expensive) and if you want to, you can buy vanilla because it tastes better and mix in a banana or some berries to make it taste better.

Here is the brand of whey I currently take.

Controlled Labs Green Beret

Step 3 – Buy Some Food

You’re going to need to buy some food for this diet. I’m not going to tell you exactly what to buy because everybody has different tastes, however, I will tell you what I bought and list some of my favorites for you to choose from.

NOTE: Please don’t buy stuff that’s going to rot if you don’t eat it right away, this is where a lot of people fail on this diet because they buy a lot of food and then it goes to waste.

Here are some things that I bought and like:

Bananas (Favorite Food) – Use these as a snack and to put in your whey.

Train Your Abs Without Wrecking Your Back - GymFitWorkout

Peanut Butter (Favorite Food) – Use this to put in your whey or eat it with apples.

Apples (Favorite Food) – Use these to put in your peanut butter or just as a snack.

Oatmeal (Least Favorite) – Use this for breakfast.

Rice Cakes (Least Favorite) – Use these for snacks.

Chicken (Favorite Food) – Use this for your meals.

Whole Wheat Pasta (Least Favorite) – Use this as your pasta substitute.

Sweet Potatoes (Least Favorite) – Use this as your pasta substitute.

Chicken Broth (Favorite Food) – Use this to flavor your oatmeal and pasta.

Almonds (Favorite Food) – Snack on these throughout the day.

Tuna (Least Favorite) – Another snack food.

Step 4 – Do NOT Cheat

This is the most important thing to remember, DO NOT cheat. This diet is very simple, you just have to stick with it. You’re not going to be eating anything that you wouldn’t normally eat, but you’re going to be eating a lot less and only eating it at certain times. If you’re hungry between meals then eat something small, but DON’T stray from the foods allowed.

Train Your Abs Without Wrecking Your Back - GYM FIT WORKOUT

Step 5 – Counting Macros

The reason why I recommend counting macros is because it really helps you to understand what your body is doing and how certain foods are effecting it. This will help you to make better food choices in the future because you’ll know exactly what’s going on.

I also recommend using an app to count your macros. Here are some recommendations:

MyFitnessPal – Probably the most popular.

Loseit – This is what I use.

There are other more specialized macro tracking apps, but I don’t have enough experience to talk about those. Just remember, whichever one you decide to go with make sure it tracks your macronutrients (protein, fat and carbs).

Step 6 – Understand What’s Going On

The first few days you’re going to feel weird, if you just started working out then you’ll feel really sore. If you’ve been working out for a long time then you might not notice as much of a difference, however, your muscles will still be recovering faster than normal and you should still feel a little sore.

Train Your Abs Without Wrecking Your Back - GYM FIT WORKOUT

After a week or so things will start to even out and you’ll stop feeling as sore. At this point you can start pushing yourself hard in the gym. You’ll notice that you’re able to increase your weights by 5-10 lbs more than you were before and your endurance is much better than it was.

Step 7 – Continue Staying On It

Continue on the diet until your goals are met. As time goes on you may find that you’re able to eat more “normal” foods, but if you find yourself getting bloated or having any other negative side affects, go back to the basics until everything is back to normal.

If you ever have trouble with your weight, just go back to this diet for a few weeks and I guarantee it will solve any problems that you’ll be having. Most people find that they can stay on this diet for a long time without any issues.

Step 8 – Don’t Change Anything

You did it! This is the diet plan that I’ve found to be most effective in helping people achieve their goals. If you follow this guide then you’ll find that your results will be amazing and you’ll have accomplished your goals in no time!

One thing you’ll notice is that after your first cycle of this diet, you’ll have more energy than ever before. Your muscles will also hold onto the fat that you’re eating a lot better than before. This means that you can eat a little more “junk” food without worrying about gaining weight.

If you’re someone who used to eat really clean all the time and is worried about going out and pigging out on junk food, then don’t be! If you’re body is still relatively new to all this, you won’t be able to eat very much junk food without gaining weight. However, after your first cycle your body will be able to handle it a lot more. This is good news for people like me who love eating junk food every once in awhile!

Train Your Abs Without Wrecking Your Back - at GYMFITWORKOUT

One thing that I don’t recommend you doing is going back on this diet unless you absolutely have to.

If you were successful on your first diet, then why would you want to go back to it?

Some people do though because in certain situations it’s just not convenient to be eating a ton of fat and protein. As I’ve said before, this diet isn’t for everyone.


Now you’re probably wondering what kind of goals people have that would make them read something like this.

Bodybuilders And Competitors

These are the people that this diet is made for. If you’re a bodybuilder or competitor of any sort, this is the perfect diet for you! This diet will help shed off any excess fat you may have and help bring out the definition in your muscles. If you’re a bodybuilder who’s struggling with competing in certain competitions because your body is holding too much water then this diet will also help with that.

For all you amateur and professional bodybuilders out there, you’re probably already following something along these lines due to the fact that it’s essential for your sport. The only difference is that most bodybuilders add a couple of meals back into their diet to obtain enough calories. Since our goal was to stay in ketosis during this time, we won’t be eating any carbohydrates.


These are people who, just like the bodybuilders, will benefit from this diet due to a need for weight management. This is essential for wrestlers, boxers, football, and other sports where their weight can vary a lot. Even athletes in sports that don’t involve weight management can benefit from this just because of the ability to consume fat and protein which aids in recovery after a game much more efficiently than carbohydrates do.

Train Your Abs Without Wrecking Your Back - Picture


These are people who just can’t stop growing! Whether it’s due to fast growth hormones or their bodies natural ability to grow, this diet will help these people get into shape while still offering enough energy to fuel their activities. This also goes hand in hand with teenagers going through puberty or anyone whose bodies are growing at an accelerated rate.

Endurance Athletes

Runners, swimmers, triathletes, and other endurance athletes will greatly benefit from this diet because it offers a steady stream of energy while keeping them from getting fatigued during their events. This is essential for long distance running and cycling events such as marathons and iron man competitions. Since these people are using up a lot of energy, endurance athletes will need to pay close attention to their carbohydrate and calorie intake. A single cycle of this diet is probably enough to get them through an event, but they may need to repeat the cycle again afterwards depending on how long the event actually is.


This diet is essential for protecting someone whose life may depend on being at the top of their game at all times. Bodyguards who need to be alert and aware of their surroundings at all times will greatly benefit from this. These people, like the endurance athletes, will also need to make sure they’re getting enough calories since they’ll be burning a lot more than the average person.

People Whose Jobs May Require Them To Be “Always On”

This diet may also be useful for people who need to be “on” at all times. This includes people such as medical professionals and people in the military who need to be alert and aware at all times in case something happens. Military personel may or may not need to adhere to the keto diet, but a high fat diet will still offer them many of the benefits. This high fat diet will also help them stay full longer when they don’t have time to stop and eat.

The Keto Diet And Children

Train Your Abs Without Wrecking Your Back - GymFitWorkout

Children who suffer from epileptic seizures are often put on the ketogenic diet in order to control them. The diet involves drastically reducing the amount of carbohydrates that a person consumes, and increasing the amount of fat so that the body begins to metabolize fats instead of carbohydrates. The body then produces ketones which can reduce the frequency and severity of epileptic seizures.

While this diet is effective for a lot of children, it isn’t the best thing for them since it deprives them of many essential nutrients that they need while their bodies are still developing. This is why it is highly recommended that parents seeking to put their child on this diet consult with a physician and a dietician first to make sure that their child is receiving all of the nutrients that they need.

The diet can also have a significant impact on children socially if their friends and family don’t understand what is going on. Children are often known to be more sensitive to peer pressure than adults are, so in some cases children may feel like they need to eat more “normal” foods in front of their friends even though they are supposed to be on the diet. This can sometimes lead to them abandoning the diet altogether, which obviously defeats the whole purpose.

Sources & references used in this article:



Abs Revealed by J Ross – 2010 –

Backache, Stress, and Tension: Understanding why You Have Back Pain and Simple Exercises to Prevent and Treat it by H Kraus – 2015 –

Become the HERO of your own HEALTH by HBBS aka Traditional –

Effective strength training: Analysis and technique for upper-body, lower-body, and trunk exercises by D Brooks – 2001 –

PrayFit: Your Guide to a Healthy Body and a Stronger Faith in 28 Days by J Peña – 2010 –

Deskbound: Standing up to a sitting world by K Starrett, J Starrett, G Cordoza – 2016 –

Your personal trainer by M Matthews – 2012 – Waterbury Publishers