Includes: Abdominal Workout Videos, Exercise Schedule, and Six Pack Diet.
HASfit’s Free 30 Days To Get Six Pack Abs Workout Routine will get you ripped abs fast! We provide the abdominal exercise videos, work out schedules, six pack diet, and the best workout motivation and support. All you have to do is follow 3 easy steps; Workout, Eat Healthy, and Join our Facebook community for motivation and support.
Start below to get abs!
How To Get 6 Pack Abs in 30 Days
Step 1. Six Pack Exercises and Abs Workout Plan
The ab workout routines and exercise schedule are designed to make it simple to get six pack abs. HASfit outlines a 30 day ab workout plan that progressively gets more difficult forcing your stomach muscles to get ripped and stronger with each day. HASfit recommends that you combine this with a total body workout plan like the 30 Day Challenge To Get In Shape. Read instructions carefully to get abs fast!
INSTRUCTIONS: Each week contains 5 ab workout routine days and 2 OFF days. You may mix up where you take your OFF days as long as you work out 5 days per week. Every six pack workout can be completed quickly at home. When working on a day with more than one ab workout listed, complete both ab workout routines with as little of a break in between as possible. Depending on your level of fitness, you may need to adjust the plan for your needs. Try your best to complete each exercise program in it’s entirety. If any abdominal workouts are too easy, then start from the beginning and continue exercising until you are fatigued. If you are unable to complete any specific 6 pack abs routine, then repeat that workout until you feel comfortable moving forward.
EQUIPMENT:
This ab workout program requires no equipment. Intermediate to advanced trainees will be given the opportunity to add resistance to different six pack workouts. If you’d like to add resistance, then a medicine ball, dumbbell, or even soup cans will work well. Depending on what surface you are exercising on, you might want to use a yoga or ab mat for comfort.
Step 2. HASfit’s Guide To Losing Fat
HASfit’s Guide To Losing Fat is a FREE weight loss meal plan that promotes healthy dieting by eating 5 meals per day. This weight loss diet was made for you! You need an easy to use system to eat healthy and lose weight, but not feel starved all day. Oh yeah, and you want it for free! We designed this system to be easy for you to integrate into your daily routine and keep it there. By managing your sugar levels and eating the best diet foods we keep you in the fat burning zone all day!
Step 3. “Like” us on Facebook
Share Your Progress, Ask Questions, and Be Motivated!
gary
February 19, 2013 at 4:59 pm #
which rice is better to have with my diet plan, brown rice or basmati rice, ive been told basmati rice is better but im not sure
Isaac
May 11, 2013 at 8:21 am #
Basmati my friend
Jack
May 16, 2013 at 3:56 pm #
Basmati rice. As Brown rice is key for putting on weight if you’re interested in increasing mass then brown rice is an excellent option but if you’re aiming for 6-pack abs then basmati or white rice is suitable.
Saquib
February 22, 2013 at 1:30 pm #
Absolutely love your workouts. It was my first day with 30 days abs program. So I started warrior program as well. But I couldn’t complete it. So should I repeat both or just the warrior day 1.
And I just want to utilize this opportunity to say that you are doing a great job in making world a healthier place.
Thanks
HASfit
February 22, 2013 at 5:27 pm #
If you couldn’t complete it, then you may want to start with the 30 Day Challenge first. It will get you in good enough shape for the Warrior 90. If you already did the 30 Day Challenge or you were close to completing the Warrior Workout, then just continue with day 2 and you’ll get a little better each day. Thanks for all your support!
dionisis
May 21, 2013 at 9:16 pm #
hey i am 14 years old guy that i play football what should i do to get abs i am skinny/lean i wantto get muscle and be strong!
HASfit
May 22, 2013 at 5:02 am #
Hey Dionisis, you should do this program and the 30 Day Challenge to Get in Shape together. Make sure to follow the meal plan!
Cody Barnes
February 23, 2013 at 7:21 am #
Hi my name is Cody and I’m gonna be starting your Ab 30 day challenge this week but I want too know can I do the Ab and weight loss program and still lose weight? Like will doing the Ab workouts be beneficial? And I weigh 160lbs if I do this program about how long could it take me too get down to 130lbs I am 15 and 6’1″…Thank you for your help!!
HASfit
February 25, 2013 at 12:21 am #
Yes, you can combine the programs. Everyone is different when it comes to weight loss. It depends on a lot of things like how much weight you have to lose and how strictly you follow the meal plan, but healthy weight loss is 2lbs per week.
Jake
March 1, 2013 at 3:55 am #
Hey! I’m on day 8 of the 6 pack ab workout. I’m 17 years old, and I have never really worked out before. I wanted to get a 6 pack just in time for Summer! I am already a fit kid weighing only 130, so hopefully I will get my 6 pack! These are great workouts! I just have one little request: Can you guys put a list of all the ab workouts? I like to do a little extra each day and I would appreciate it if I had a good list to look at. Thanks for everything coach Kozak! By the way, I found you guys on YouTube when I searched for a 6 pack ab workout.
James
March 6, 2013 at 2:36 pm #
These ab workouts seem very short. Will they get the results i want.
Only one way to find out. Will send you some pictures Coach K. when I have completed this 30 day workout. But I will be doing it parallel to the 90 day warrior workout.
Cheers
HASfit
March 6, 2013 at 4:13 pm #
The program definitely works. It’s not about overall time of the workout with your abs. It’s about time under tension. It’s important that your abs never get a break and all of these routines are non-stop action!
Ryan
May 26, 2013 at 3:03 am #
Hey coach, what do you do if you still have fat on your stomach? How do i get rid of it and get abs? can i do it with this program?
HASfit
May 27, 2013 at 5:11 am #
Hey Ryan, this program will help but you should also be doing a total body workout program like the 30 Days to Get in Shape or Warrior 90. Make sure to follow the meal plan for best results!
James
March 14, 2013 at 5:52 pm #
The first week was not too bad but now my abs are burning everyday after each workout especially when I have ab workouts in the 90 warrior workout as well as in the 30 days to six pack abs workout.
Loving the burn!!!!!!!!!!!!!
James
March 14, 2013 at 5:57 pm #
I always must congratulate you on your videos. They are simply great, especially when I want to give up I just think about you having to do all of these videos and I push myself to the limit.
Also great job on making each week more difficult. I used to do my own ab workouts but these are far better and they take a lot less time.(Love the last 30 seconds, I just go all out and basically torture my abs but the pain makes them strong!)
Kyle
March 21, 2013 at 7:14 am #
HEY COACH!!
one question:
what do I do after the 30 or 90 day challenges???
what routine do I do to keep in shape?
thanks
HASfit
March 26, 2013 at 2:40 am #
You can continue to repeat the Warrior 90 after completing it. There will be an advanced program coming up soon to follow the Warrior 90.
Kyle
April 3, 2013 at 3:41 pm #
Thank you coach, and cant wait for the new program.
Sorry to trouble you again but, i was wodering one thing, when i reach my goal of living healthy and looking good in mirror, can i have cheat days?
Kristi71
May 17, 2013 at 12:58 am #
I have one cheat day of the week, when I eat pizza and even drink a glass of wine. My goal is to be healthy…looking good is added benefit-:)
Deepakmodi
March 21, 2013 at 10:32 am #
i am form india and i am vegitarian.
Dear coach please check my diet plan is it correct or not
Breaskfast:- 1 glass milk with two apple.
Lunch:- 4 chapatis(roti) with green vegetable curry.
Snacks:-2 Brown bread.
Dinner:- yogurt with oat.
Snacks:- 1 glass milk with fruits.
HASfit
March 26, 2013 at 2:38 am #
Check out this diet plan http://hasfit.com/healthy-weight-loss-vegetarian-diet-meal-plan/ You definitely need to make some changes.
James
March 21, 2013 at 6:27 pm #
BEAST MODE ACTIVATED!
Love the support. I am getting a 4 pack but cant lose fat on the bottom part of my stomach. I lost weight by running but this fat wont go. Any ideas that will target that area to burn fat?
Evevhnguhunegvihnoevgrnhorvhoniv
March 23, 2013 at 2:43 pm #
Hey coach just a small question.am 13 i have a big big belly and im doing the 90 warroior workout and the get in shape and six pack abs in 30day.when i finish them will i lose the. Big belly and have a flat stomach??
Evevhnguhunegvihnoevgrnhorvhoniv
March 23, 2013 at 2:47 pm #
And each day i have a cheese sandwich for lunch and a cheese sandwich for dinner and for lunch i have tuna or eggs
Renisha
March 24, 2013 at 11:45 pm #
Hey coach
Small question
Can i do this programme along with your 30 day teenage programme?
Or will it ne strenuous on my body
I’m 14 years of age, weigh about 120 pounds and i’m 5’5
Thanks
HASfit
March 26, 2013 at 12:58 am #
You can do both, but if you start to feel run down, then don’t be afraid to take a day off even if it’s not scheduled.
USA
March 26, 2013 at 6:52 am #
Hello coach Kozak
I was just wondering if it’s still necessary to have a healthy diet plan
to get a six pack if your a kind of skinny and is still following your workout?
I also would like to take this time by thanking you very much. You workouts
really got me more motivated and have gave me a challenge.So thank you.
HASfit
March 26, 2013 at 2:14 pm #
For most people, it is necessary. There are always exceptions. Don’t forget that there are more reasons to eat healthy other than getting a six pack. You want to be healthy, not just look healthy.
Jake
March 27, 2013 at 4:14 am #
I just wanted to say thank you coach Kozak! I did the 30 day 6 pack AB challenge and I came out with a six pack! Thank you so much!
Josh
May 18, 2013 at 7:16 pm #
How strictly did you follow the diet plan?
Martin
March 28, 2013 at 8:08 am #
Hello coach, I’m in week 4 of the 30 day challenge to get in shape, but I seem to have trouble keeping up with the abs workouts. I want to start this 30 day six pack challenge to keep up. I got one question though. I want to start this exercise in the morning and do the 30 day to get in shape/warrior 90 in the evening do we have to do the warmup/stretching routine for these abs workouts aswell or can we skip them?
HASfit
March 28, 2013 at 2:58 pm #
For the most part you could skip them if you are going to do them later at night. The only exception would be if you noticed back pain on the days that you skipped the morning warm-up.
Martin
March 29, 2013 at 8:26 am #
Thanks for your advice. I’ll keep that in mind.
Marko
April 1, 2013 at 12:19 am #
Hi, I am starting to do the 6 pack challenge program today. Even though i am 13 i think i may be alittle overweight. I currently have 115 pounds and i am trying to lose weight. I practice with 200 crunches a day and at least 60 push ups. I lose at least 3 to 4 pounds but i easily gain it back. I am going on a diet right now to help my stomach get stronger and not fat.This looks like a great program, and also please tell some tips to lose Man boobs.I am really embarrassed from them!!!
HASfit
April 1, 2013 at 2:53 pm #
What’s up Marko! I’m happy to hear that you are ready to make a change. Your diet should really help you man boobs by lowering your body fat. Don’t forget to work the rest of your body too with the weight loss for teens program.
Paolo
April 1, 2013 at 12:23 am #
Hey coach, I am following the vegetarian diet plan, but I have some questions.
when you say “best choices” and you give us a list of the different foods, do we only chose one of the choices? or can we eat multiple foods? Or as long as we mix them and we stay within the grams that we are allowed to consume, we should be ok? Thank you for your time, and for your hard work!
HASfit
April 1, 2013 at 2:51 pm #
Hey Paolo, you can choose as many of the foods you want to make up the correct amount of protein and carbohydrates.
Sydney
April 1, 2013 at 4:19 am #
i LOVE this workout program! I love how it’s all organized and easy to follow! Would it be possible for y’all to make a 30 or 60 day inner thigh or a “flabby arms” workout program in the same easy to follow format as this?
Phil
April 1, 2013 at 11:54 pm #
Your website and workouts are awesome. I have a question. I am a week into your 30 day ab workout and love it. I am 6″0 165 lbs and looking to gain weight working out but also looking for a six pack at the same time. What do I do about diet? I’m currently gaining 1-2lbs per week. Some is muscle and some seems to be fat going to my stomach from making sure I’m getting the calories and protein I need to build and recover. I am still thin but can see a gut on its way if I don’t figure it out. Please help. Thanks again.
HASfit
April 4, 2013 at 4:56 pm #
Hey Phil! Thank you so much for your support. I’d recommend that you use the Guide to Losing Fat. It is a high protein diet so you will be able to gain lean muscle mass and lose fat at the same time. The only change I might make is to eat 3 snacks per day instead of the 2 suggested in the plan. Keep up the awesome work!
Ms.sess
April 2, 2013 at 11:03 pm #
I can’t fid the app on my iPhone I really want to start the 39 day challenge what is the exact name of the app
HASfit
April 4, 2013 at 4:28 pm #
We have an App currently in development. It will be done in May ’13. Check back soon!
Alex Crook
April 4, 2013 at 2:03 am #
Hey coach, it’s Alex. I am almost done with the 30 day program for abs and i want to continue this program. Should I start over from the bottom or keep doing the last weeks’s workouts?
HASfit
April 4, 2013 at 3:50 pm #
Great job! Go ahead and start over from the beginning.
ishan malith
April 8, 2013 at 4:33 pm #
coach your workout is so great……i am marine engineering cadet officer @ merchant navy.me and my friend continuing it for 4th week..i had loose almost 7-8 kg because of this workout.my friend also.
I HAVE A QUESTION FOR YOU COACH…
1.IS IT GOOD TO DIET IN NIGHT AND GO FOR PT
2. IS IT GOOD TO DO BODYBUILDING WHILE DOING THESE.I AM FOLLOWING YOUR EXERCISES FOR MUSCLES SCHEDULE,
3. CAN YOU POST A WORKING BODY BUILDING SCHEDULE FOR ME.I CAN WORKOUT 4 DAYS A WEEK.I WANT A SCHEDULE IN BODY PART VICE PER A DAY.AND HOW TO REST?
PLEASE BE KIND ENOUGH TO POST SOON COACH,IM WAITING FOR YOUR REPLY.THNX FOR EVERYTHING COACH.YOU ARE DOING A GREAT JOB FOR US..KEEP IT UP..
greece
April 11, 2013 at 8:49 pm #
I have just done the day 1 but still no result!!! please help me couach
Jason
April 16, 2013 at 7:22 am #
Hi any chance you can upload the 30 day plan in printable format as I have tried highlighting it and printing and this does not work I need to print it to pin it to my wall so I know what workouts to do each day as I use my mobile phone to watch the video’s and need to search them out unless you have links within the youtube community to these workouts as on my phone the linksd on your hasfit site page do not load on my phone only in the youtube application
thanks Jason
HASfit
April 16, 2013 at 2:58 pm #
Hey Jason, we do not currently have the schedule available to print. However, you should be able to use this YouTube playlist on your phone. The workouts are all in order http://www.youtube.com/playlist?list=PLRCgg2aTq5NXUO3vV0oeNbe0TCUXAkDNc Also, we are currently in the development stages of a free phone application that contains the programs. It should be available in 30-60 days from now
nikki
May 4, 2013 at 6:57 am #
Hi, I heard in order to get six packs abs, you have to do a lots of cardio to burn off those calories/fat first… hmmp…..but your abs exercises are very short…..so….Do I have to combine with other cardio exercises in order to make it happen???
I am kinda skinny but somehow I have about 2-3lb of fat on my stomach that I need to burn off before I can think about those so called six packs abs…. so…is your program only for those who do not have much stomach fat to burn or is for anyone????
B.D.W. I just found out about you/hasfit a few days ago and I’m loving it…you are the best comparing with those expensive video tapes that I have bought.
Thank You So Much!
HASfit
May 6, 2013 at 3:38 pm #
Hey Nikki, this program will build the tone and ab muscles needed for nice abs, but if you have fat on top then you’ll never see the abs. You should combine this with one of our complete programs like the 30 Days to Get in Shape or Warrior 90 as well as the Guide to Losing Fat for best results.
Sarwar
May 6, 2013 at 2:10 am #
Ok so I am on week 4 day 1 of the 30 abs challenge. What happens if I don’t eat like the plan but do the workouts? I weigh 110 age 14 height 5’4″. Thanks again!!!
JoAnne Ware
May 8, 2013 at 3:20 pm #
Excited to get started!!
Joost
May 9, 2013 at 4:21 pm #
Does it matter when you take the OFF-days, does it matter when you don’t take a day off?
HASfit
May 9, 2013 at 6:55 pm #
You can change where the off days occur, but you must take days off. The rest days are when your body recovers.
angelina
May 14, 2013 at 12:14 am #
hi I was wondering what should I do to lose weight in my thighs and butt please respond its almost summer and I need to look good for it i am doing the 30 day to get a six pack for my stomach but need help for my legs thank you
HASfit
May 16, 2013 at 10:43 am #
Hey Angelina, unfortunately you cannot “spot reduce” fat meaning you have to lose weight equally everywhere. Make sure you are following the diet and working out hard and the results will come!
kalidja
May 14, 2013 at 9:51 pm #
will I still lose weight and get better abs if I follow the 30 day workout routine but not the diet plan. I already have a healthy diet
HASfit
May 16, 2013 at 10:22 am #
Hey Kalidja, the workouts are 50% and the meal plan is 50% so if you don’t follow it then you’ll get about half the results.
Cameron
May 17, 2013 at 5:08 pm #
i do not plan on losing more weight. i have 4.9% body fat. will the 30 day abs work without dieting
HASfit
May 19, 2013 at 7:28 pm #
Yes, for those that already have a low body fat percentage like you.
Cameron
May 20, 2013 at 2:22 pm #
Thanks for all the help. Another question. Can i do these exercises more than once a day?
Kaylee
May 15, 2013 at 12:04 pm #
I’m on week 2, day 2 (also for 30 days to get in shape) and I’ve lost about 3-4 pounds.
Thanks Coach.
(Yes, I’m eating healthy, just exercise a lot :p)
Tyler
May 20, 2013 at 4:51 am #
Hey Coach, I’m doing every workout correctly and using the meal plan to gain weight (I’m only 130 lbs and 5’8″) and I don’t really feel sore sometimes but I have been seeing a slow, gradual difference. Should I do something more intense to feel sore?
HASfit
May 21, 2013 at 4:53 pm #
Hey Tyler, from the sounds of it you’re doing everything correctly. “Intense soreness” is not needed to have a good workout. For most, feeling really sore only happens the first 2 weeks of exercising. Be patient. Developing a great physique takes a while. If it were easy and quick, then everyone would look great… but they don’t because it’s hard.
Victor
May 21, 2013 at 6:02 am #
Uhm, coach, I’ve started the 30-day program and I just have to ask. Can I do other workouts rather the ones recommended? Or should I strictly follow the workouts? Thanks in advance
HASfit
May 21, 2013 at 4:46 pm #
Hey Victor, what other workouts are you referring to? The plan progressively gets harder and is designed to continue to challenge you.
Victor
May 22, 2013 at 3:01 pm #
The other workouts are your oblique workouts, is it okay to incorporate those in the routine?
HASfit
May 22, 2013 at 4:50 pm #
Yes sir.
Justin
May 25, 2013 at 12:45 pm #
Coach I was just wondering, will this help with my chest and love handles too?
HASfit
May 27, 2013 at 5:18 am #
Hey Justin, it will help your love handles but in order to work your chest you should combine it with the 30 Day Challenge to Get in Shape
Chiopunk
May 24, 2013 at 7:44 pm #
Hey coach! Tnx for these great workouts! Ive been on the 4th week of 90day warrior workout. I wud like to ask if i can do these ab workouts at the same time? Tnx!
Victor
May 30, 2013 at 3:24 pm #
Coach, will this work on me? Even if I don’t have a flat stomach?
Gabriel Arevalo
May 30, 2013 at 4:38 pm #
Hey Coach!
I’m 17 and I’m really worried about my huge legs.. I really does have that and It’s not proportion to my upper body, well sort of, I have belly fats and I also want to take that off. I’m planing to take this 30 Day Ripped Six Pack Abs Workout Routine, and well any plan for me to you know… add another 30 day program for my legs to get smaller or you know cause I get this shy moments not to wear a shorts and shoe outside, and It’s not right for me to wear my jeans it looks like skinny fat jeans when I wear them. Please help me coach. Thank you.
HASfit
May 31, 2013 at 6:14 pm #
Hey Gabriel, you have to lose fat everywhere equally so I recommended you start with the 30 Day Challenge to Get in Shape. Make sure you follow the meal plan for best results!
Victor
May 31, 2013 at 11:46 am #
Coach, I was just wondering, I didn’t get the burn when I was working out, I’ve been working out for almost 2 weeks now, is there any problem?
Tim
June 1, 2013 at 11:38 am #
Can I mix 30 minutes of running with these workouts instead of 30 days to get in shape?
HASfit
June 9, 2013 at 4:54 am #
Hey Tim, you can but you would be neglecting your upper body and lower body strength. Running is good cardio, but is not enough on its own for your legs. I think if you did the ab program along with splitting the time with your running and the 30 days to get in shape.
Galaxz
June 1, 2013 at 6:58 pm #
Hey Coach,
Thanks for these awesome free videos. I’m looking to just flatten my stomach a little, nothing more. I don’t want a 6-pack or to loose weight. Can I combine the 30 days to a 6-pack workout with 30 Days Challenge To Get In Shape to accomplish this? I read that combining the ab workout with cardio is supposed to do this, so I just want to make sure this is safe to do both together. Plus, days 4 and 7 are off on both!
Thanks!
HASfit
June 9, 2013 at 4:50 am #
Hey there, you are very welcome. Yes, you can combine them.
Avinash
June 2, 2013 at 11:22 am #
hey coach! luv ur workouts man…m planning to begin with d 30 day abs workout ..
i have quiet some belly fat as well ..so should i combine this abs workout with any other workout like the one to get in shape or anything else and wats the warmup i should use before these exercises……..
HASfit
June 9, 2013 at 4:47 am #
Hey Avinash, if you want to lose fat then you’ll want to do one of the total body programs like the 30 Days to Get in Shape. The warm up workout is here.
Avinash
June 10, 2013 at 1:00 pm #
thanks coach !!!! i promise to get in shape asap
Nathan
June 6, 2013 at 12:57 am #
Hi, I’m in week four of this amazing work out program. I’m 15 years old, with a very hectic school life. This program works right in before I go to bed each night. I could go on for ever but I will try to be short. Coach Kozack, you are my hero, I love working out with you, you push me when I really need it and yell at me when I’m taking breaks. =p I started this because this summer I’m going to Florida, and I would love a six pack to be able to show off. When I started this program I weighed 163 lbs but after just four weeks I just stepped on the scale and my jaw dropped, I now weigh 151 lbs, and my abs are starting to come in I have not been perfect with my diet but I’m cutting back on excess sugar, and bread. that surprise weight change made me post this, so I really want to thank this amazing website for helping me, I’m not there yet but when I am I will owe it all to you coach. Thanks! =)
Ryan Flowers
June 6, 2013 at 6:42 pm #
hey coach, i have been watching your videos and completed the 30 days to a six pack routine a few months ago, lately i have just been going through the different ab and upper body training videos and trying to switch it up, and also moving onto the more advanced workouts. My question is that it seems like ive reached a plateau, im more toned but im nowhere near a six pack., im just wondering what i can do to increase the effectiveness of my workouts, i go 5 days a week and am not really seeing any improvement. thanks for your feedback
HASfit
June 9, 2013 at 3:25 am #
Hey Ryan, I noticed that you didn’t mention your diet at all. I’m guessing that you aren’t following the meal plan. In order to get a six pack, it is about 70% diet and 30% workouts. Make sure you are following the Guide to Losing Fat Meal Plan, http://hasfit.com/diet-to-lose-weight-loss-meal-plan, and be patient. A six pack does not come overnight!
John
June 10, 2013 at 10:15 am #
Coach, I think I have a problem, I’ve been doing the workouts, and following the meals plans, I’m on my 2nd week and still no results?
HASfit
June 12, 2013 at 12:15 am #
You need to be patient John! Results don’t come overnight. Work hard, follow the meal plan, and stay consistent and you’ll see results!
Darryl Hollis
June 11, 2013 at 12:51 am #
What is the best time to do this? Because I planned on doing this in the morning before I ate breakfast? What do you recommend?
HASfit
June 12, 2013 at 12:14 am #
There is no best time, just whenever you can consistently fit it into your schedule so yes first thing in the morning will work well.
HASfit
February 11, 2013 at 6:33 pm #
Great job so far! It will definitely help, make sure you follow the meal plan for best results.
Gordon
February 12, 2013 at 9:41 am #
Thanks a lot coach, i am sure that with your training and motivation i will achieve my goal !
HASfit
February 18, 2013 at 4:30 pm #
Good question, YES!
HASfit
February 18, 2013 at 4:36 pm #
That is simply not true. Your abs are one of the fastest recovering muscles and you can work them regularly.
HASfit
February 24, 2013 at 11:44 pm #
The last two is the hardest to lose. Be patient and stay strict with your diet and they will come in.