Mike “The Situation” Sorrentino is on the hit reality TV show Jersey Shore. In his time off from touring the country making personal appearances at clubs and parties, Mike is an assistant manager and personal trainer at Gold’s Gym, and in a video interview with Us magazine he shares a few secrets to get his rock hard abs.

Mike suggests working out five to six days a week including at least 30 minutes of cardio. Regarding your diet, you’ll need to cut out processed foods including cookies, candies, cakes, snacks and sugary foods, also cutting out sodas and opting for water.

When it comes to the actual workout, Mike says you should only work your abs every other day along with your lower back. While he won’t divulge the exact exercises, Mike does say that they are pretty difficult to do. He will, however, help any (no doubt paying) client to successfully pull them off.

“Once you get to the difficult ones they’re just insane. I’m like hanging upside down just to get them right!” he told Us magazine. “It looks like I’m doing gymnastics.”