GUYS ONLY: HOW TO BUILD ABS AT ANY AGE

Twenties

Lift your T-levels

Your testosterone is already high – a boost now will sear your belly fat. Go big at the gym: “Push your hips forward at the top of deadlifts to increase core development,” says PT Charlie Clay.

Lay down lean mess

Chicken is an affordable go-to option for a young man looking to add muscle and take advantage of his quick metabolism and high testosterone levels. Opt for seasoned breast rather than a bargain bucket, please.

Cater for yourself

For 10 weeks, cook all of your meals using fresh ingredients. Steaming your veg will help them retain more nutrients than boiling. Use non-stick pans to slash the fat needed by half.

8-10 weeks

“A combination of compound moves, clean eating and commitment should lead to visible results in this period,” says PT Coel Fulton. If you make the most of your fast metabolism at this age, it will be much easier to hold onto your gains throughout your thirties and forties, when it slows.

Thirties

Swing off stubborn fat

Now you have to work harder to fight flab, as your metabolism slows in the region of 15-35%. Combat that with higher reps of weighted moves. KB swings work your posterior chain to burn maximum calories.

Gobble up aminos

You might be tempted to spend more on a good cut of meat but you’re better off plucking out turkey in your third decade. It’s packed with the amino acid tryptophan, which protects your bones against potential fractures and boosts your mood when work is breaking you.

Swerve ready meals

“Work pressure can de-prioritise healthy eating,” says PT and personal development coach Scott Laidler. Adding half an avocado to your al desko sandwich will decrease hunger by 40% over the following three hours.

12 weeks

"Dynamic moves are perfect for raiding fat as an energy store. By combining smart dieting with the right training there is no reason for having any fat covering your abs after three months of dedication,” says Fulton.

Forties

Row away from injury

You’re at an age when you need to condition your body, not punish it. A DB renegade row from a plank position works your abs safely. “It’s a fantastic move for stabilising the hips, trunk and shoulders in order to reduce risk of injury,” says Fulton.

Catch on to low-cal

Most fish isn’t as protein-rich as meat, but it is leaner and, now that calories are harder to account for, that’s not to be sniffed at. Three portions a week helps to protect against heart disease and Alzheimer’s by recharging white blood cells.

Lose fat, not control

Stress increases your cortisol levels, contributing to fat storage around the organs near your abs. Meditation, massage or a walk in green space inhibits cortisol release, keeping you lean against nature’s orders.

Five months

“If you’re starting a fitness regime in your forties, expect gradual changes rather than a quick fix,” says Fulton. Aim for consistency over several months; embracing a change in lifestyle is a sure-fire route to being ripped for your fiftieth.