by Gavin Evans

(Achieve a legendary six-pack today. The <a href="https://www.shopetc.com/menshealth?custom_collection=22" id="7b4a9b03-6462-3a44-a3a4-50350610bcc7"> Men's Health Anarchy Abs workout </a> is a fat-burning fitness program unlike anything you've ever experienced.)

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 20 pounds 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.

According to <a href="http://www.dailymail.co.uk/femail/article-4736242/Business-owner-41-increases-IQ-shedding-10kg.html" id="3fdfe849-cdca-345f-a8e5-11880d0dc945"> the </a> <a href="http://www.dailymail.co.uk/femail/article-4736242/Business-owner-41-increases-IQ-shedding-10kg.html" id="e92234b9-9de6-352c-a6f9-f9ef77700ce1"> Daily Mail </a> , Wathall followed a superset-packed program to help attain his new look. Heres a sampling of what his workout looks like:

<ul><li> 4 sets of 8 reps of low-incline dumbbell presses, followed by pull-ups. Rest for 90 seconds. </li><li> 3 sets of 10 reps of incline bench presses, followed by bent-over rows. Rest 60 seconds. </li><li> 3 sets of 12 reps of seated bicep curls, followed by tricep pulldowns. Rest 60 seconds. </li></ul>

His diet also consisted of a strict meal plan composed by a personal trainer and nutritional coach. He advocates consuming <a href="https://www.menshealth.com/nutrition/a19543567/lean-muscle-diet-0/" id="58cc3313-fb5f-3cb5-ae5e-f46b6b2105ea"> leaner meat </a> , plenty of <a href="https://www.menshealth.com/health/g19537537/your-ultimate-nut-guide/" id="6aef55b6-a109-3617-a029-a6aa843bdf76"> nuts </a> , <a href="https://www.menshealth.com/health/g19546544/health-news-05-03-2017/" id="0884571c-b790-3602-aefe-7a35d5afa10b"> avocado </a> , and green veggies, as well as a post-workout protein shake. (Wondering how you can make a great shake? Here are <a href="https://www.menshealth.com/nutrition/a19545933/healthy-protein-smoothie-recipes/" id="97e48336-2f74-364c-ad87-a6866274cf43"> 20 protein-packed recipes </a> you can try today.)

Not surprisingly, he also stated that <a href="https://www.menshealth.com/health/a19521803/sleep-right-tonight/" id="248b8c66-50f5-3353-a8d9-9314291a222f"> sleep </a> 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. The <a href="https://www.shopetc.com/menshealth?custom_collection=22" id="7b4a9b03-6462-3a44-a3a4-50350610bcc7"> Men's Health Anarchy Abs workout </a> is a fat-burning fitness program unlike anything you've ever experienced. Try it today and see results in just six weeks.

This Man Lost 22 Pounds and Gained a Higher IQ

We're always here for <a href="https://www.menshealth.com/weight-loss/g19522322/weight-loss-transformations/" id="ff8817e1-78fd-31db-a84a-9aaccd9a6063"> a major body transformation </a> . If youre an office worker whos stuck behind a desk day after day, or a dad who's always busy taking care of his family, heres a transformation you might want to pay attention to as well.

This Man Lost 22 Pounds and Gained a Killer Six-Pack and a Higher IQ

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by Gavin Evans

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This Man Lost 22 Pounds and Gained a Killer Six-Pack and a Higher IQ