The perfect six-pack-sculpting day.........

Hit all your core areas with this 24-hour abs-blasting plan

07:00 Wake up to water
Drink at least half a litre of chilled H2O as soon as you wake. Muscles grow faster when hydrated and German scientists found drinking this amount at dawn boosts your metabolism by 24% for 90 minutes. Providing more energy for them to ‘bags' those early sun loungers.

07:15 30 crunches
Keep your knees bent and feet an inch off the floor.

08:00 Pack on protein with microwave omelettes
Blend two eggs with a tablespoon of diced onion and nuke for 2½ mins.

10:00 Grab a snack of raisins or a banana
...with a black coffee. Carbs and caffeine refuel your muscle glycogen levels 34% faster than carbs alone. It's not called an espresso for nothing.

12:00 Attack fat with a lunchtime cardio session
Run at 40% of your max to warm up for 2 mins, then 95% of your max for 30 seconds. Drop to 40% again for 90 seconds – repeat these intervals 7 times.

13:30 Fill up with a salad
...of black beans, peppers, tomatoes, onion and sweetcorn, along with a simple home-made olive oil and lemon dressing. This encourages fat-burning while avoiding the trans fats found in shop-bought options.

16:00 Have a drink at your desk
Sadly not a beer: it needs to be a 250ml whey powder smoothie, taken 90 minutes before your evening workout, so you digest it fully but still fuel your muscles.

17:30 Get in 30 mins more cardio
...then crunches and a plank combo move, says Matt McGorry, Peak Performance trainer (peakperformance.com). "A front, left-side and then right-side plank forces you to contract all your abs for long intervals."

21:30 10 close hand push-ups
You've got time for 3 sets. Don't slack now.

22:30 Hit the sack to unveil your pack
University of Chicago scientists found staying up late causes muscle cells to become insulin resistant – leading to fat storage around your belly. After a full day's workout your stomach muscles need ample time to grow for show.