However, maximum definition in the abs and midsection comes
from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step - ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics.
Researchers at Skidmore College (Saratoga Springs, New York) found that subjects following a high - protein diet — 40 % of total daily calories
from protein — for 8 weeks
lost significantly more
bodyfat, especially abdominal fat, than those following a low - fat / high - carb diet.