In the quest for perfect abs, many can feel as though it’s an uphill struggle that never leads to success.
But one woman said that getting a killer six pack is as simple as following seven easy steps for six months.
Cass Hines, 34, from the Mornington Peninsula, explained that while many think it’s all about what you eat, in fact it’s less about the items you’re consuming but how much of them and when.
‘Sometimes I think it’s less about what you eat, and more about how much you eat as well as the timing of your meals,’ the 34-year-old told FEMAIL.
So how can you get the abdominal muscles of a fitness star?
Cass Hines (pictured), 34, from the Mornington Peninsula, shared a photograph of her abs in a period of six months alongside the seven steps she embraced to change them
According to the 34-year-old (pictured), it’s less about what you eat than how much and exactly when
The seven steps to killer abs
1. Always sit down at mealtimes – and the car doesn’t count.
2. Eat with no distractions, whether that’s the TV, a phone or a book.
3. Eat with family or others if possible.
4. Fill a small side plate with food, rather than a large plate for meals.
5. Consume a big glass of water before sitting down to eat.
6. Cass’s daughter’s snacks are no longer an option.
7. Take the time with every mouthful at mealtimes.
First things first, Cass said it’s all about addressing your portions:
‘I was brought up to finish everything on my plate and I wasn’t allowed to leave the table until I did,’ she posted alongside a before and after on her Instagram page.
‘I also tend to pick at anything my four year old leaves behind on her plate, so these two scenarios combined can turn into a massive case of over-consumption.’
Cass said that she recently took a look at her ‘mindless eating patterns’ and on a child-free break started consistently eating ‘three meals a day, a large breakfast, medium lunch and a small dinner’ – being especially careful with portions after midday.
‘I focus on portion control because I truly believe we can and should have everything in moderation,’ she said.
Cass (pictured in the evening and the morning) said that she addressed exactly how much she was eating and at what time – especially taking care with her portions after midday
‘I focus on portion control because I truly believe we can and should have everything in moderation,’ she told FEMAIL
When it comes to the seven rules that have helped Cass in her six-month transformation, she explained that she will now ‘always sit down at meal times’.
‘The car is no exception,’ she added.
Secondly, the mother-of-one will make sure that she ‘eats with no distractions, whether that’s having the TV on, reading a book, newspaper or my phone’.
‘Where possible I will always try to eat with family or others now,’ she said.
‘I also fill a small side plate with food, rather than a large dinner plate for lunch and dinner.’
This is a tried-and-tested method to kid yourself that you’re eating more and teach yourself to crave less.
When it comes to her hard and fast rules, Cass said that she will always make sure to sit down at mealtimes – and sitting down in the car doesn’t count
‘Before each and every meal, I will consume a big glass of water before I eat it,’ she said.
‘My four year old’s snacks and meals are also not an option.’
Finally, the 34-year-old mum said she takes time with ‘every mouthful at every meal’, to help to truly taste what she’s eating – and slow down so she knows when she’s satiated.
To help her on her way, Cass has embraced meal prepping – whereby she cooks up several delicious recipes in order to keep motivated on her track towards good health.
‘I also fill a small side plate with food, rather than a large dinner plate for lunch and dinner,’ she explained – adding that she swears by meal prepping for good health (pictured)
Cass Hines’s day on a plate
BREAKFAST: Breakfast protein mocha smoothie with a latte.
LUNCH: Leftovers or two soft boiled eggs on grain toast with a side salad or side of vegetables.
AFTERNOON SNACK: Apple with peanut butter and some yoghurt and fruit.
DINNER: Protein like fish, steak, chicken with rice, sweet potato, spelt pasta and green vegetables.
DESSERT: Protein ice cream.
Speaking about her current ab-friendly day on a plate to FEMAIL, Cass said that on a good day she doesn’t deprive herself, but again looks at portions:
‘I’ll normally start the day with my usual breakfast protein mocha smoothie, have a latte mid morning, some leftovers for lunch or if I’m home I love two soft boiled eggs on grain toast with a side salad or a side of vegetables.’
In the afternoon, she’ll typically have an apple with peanut butter, or some yoghurt and fruit.
‘My go-to dinner is normally some sort of protein like fish, steak, chicken with rice, sweet potato, spelt pasta and always green vegetables,’ she said.
‘I tend to snack on something sweet after dinner too, but keep it healthy – something like a serving of protein ice cream,’ she said.
Speaking about her day on a plate, Cass said it’s filled with yoghurt, fruit, green vegetables and lean protein (pictured)
She also always enjoys a large glass of water before each and every meal
In the past, Cass has spoken to Daily Mail Australia about how weight loss and maintaining a healthy weight is a sustained process – and not just something that happens overnight.
She put on weight during pregnancy, and then after having given birth, continued to keep some of the weight.
While the mother-of-one was nowhere near overweight, tipping the scale at 70 kilos, she knew she wasn’t happy with what she saw in the mirror.
‘I was on holiday, being in a swimsuit in public places, and I distinctly remember feeling uncomfortable in my own skin,’ she said.
‘I wasn’t overweight and there was nothing wrong with my body, but I wasn’t feeling great and that’s what it all comes down to. I wanted to change how my mind and body felt.’
Cass said it’s important to eat mindfully and chew every single mouthful properly
Cass first put on weight through pregnancy, and while she was never overweight, she got it under control by addressing her diet
Cass had begun doing the free training program that Kayla Itsines had out at the time during her holiday, but at first didn’t change anything about her diet.
‘My husband and I would walk to the supermarket and we’d get a block of chocolate and finish it that day. And then the next day we’d get another one,’ she said.
Cass got discouraged when she saw no changes to her body and gave up on the program until she saw the slew of transformation pictures on Kayla’s website.
She then completely revamped her diet, cutting out all sugars and processed food. In just 12 weeks, the changes to her body were huge.
She has since managed to maintain a more healthy relationship with food, by addressing her portion sizes, focusing on healthier meals and snacks and following her seven steps.
To follow Cass Hines on Instagram, please click here.