41-year-old Ken Wathall completely committed to his fitness and saw amazing results
By Gavin Evans

We’re always here for a major body transformation. If you’re an office worker who’s stuck behind a desk day after day, or a dad who’s always busy taking care of his family, here’s a transformation you might want to pay attention to as well.

Ken Wathall is a 41-year-old business owner and father of two living in Hong Kong who decided to clear his schedule for three months in an effort to completely change his physique. In that window, he cut more than 10 kg and has become a happier and more confident person as a result. He also says that the lifestyle has even helped his cognitive abilities.

“The clean eating and new discipline of getting to bed early and sleeping for an adequate length of time also affected my general perspectives, temperament, and ability to access a higher degree of my IQ,” he said.

Related: From Spare Tyre to Six Pack Abs

According to the Daily Mail, Wathall followed a superset-packed program to help attain his new look. Here’s a sampling of what his workout looks like:

4 sets of 8 reps of low-incline dumbbell presses, followed by pull-ups. Rest for 90 seconds.
3 sets of 10 reps of incline bench presses, followed by bent-over rows. Rest 60 seconds.
3 sets of 12 reps of seated bicep curls, followed by tricep pulldowns. Rest 60 seconds.
His diet also consisted of a strict meal plan composed by a personal trainer and nutritional coach. He advocates consuming leaner meat, plenty of nuts, avocado, and green veggies, as well as a post-workout protein shake.

Not surprisingly, he also stated that sleep played into the equation. “The choice of being well rested will never be a peripheral consideration for me ever again,” he said.

Now, it’s your turn to achieve a legendary six-pack. Follow this 10 minute finisher that will carve a six pack.

Originally published on menshealth.com