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A Kickboxing Champion Shared His 4 Keys to Getting a Shredded Physique

·2 min read

Gabriel Varga maintains his lean physique and shredded six-pack year round, not just when he's stepping into the ring. In a new video on his YouTube channel, the pro fighter breaks down what he believes to be the four most important things to consider when cutting weight and getting ripped in order to sustain those results.

The first, perhaps predictably, is exercise. "For me, it means six days of training a week, one day off on Sundays," he says, adding that five days on and two days off is a good number in order to avoid decline in progress. And you don't need to be slogging away for hours upon hours in the gym. If you're not a professional athlete, Varga thinks somewhere between 30 and 90 minutes per workout is fine.

The second factor is diet. The old adage that abs are made in the kitchen is true, and Varga agrees that nutrition is critical. His strategy is to avoid the full, bloated feeling brought on by big meals, and instead eat smaller, more frequent meals throughout the day. This also enables him to work out more promptly after he's eaten.

The third key is sleep. "The main thing that I've noticed throughout the years is that when I don't sleep, I'm eating," says Varga. "Sleep is so important for recovery, but it also keeps you from consuming, which is amazing for making your body just that much easier to control and tone out the way you want."

The fourth and final component? Stress. Or more specifically, how you deal with it. "It's very hard on your body in terms of regulating hormones," he says. "Aside from that, a lot of people eat food when they're stressed... Taking time out to do something that reduces your stress is going to help you create that body you want. For me, exercise reduces my stress."

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