[0:00] This is how much fat Luke has to lose to
[0:01] get six-pack abs. And this is how much
[0:03] fat his wife Nicole has to lose for her
[0:05] abs to pop. For most people, this could
[0:07] take anywhere from 6 months to over a
[0:09] year. But I'm testing out a plan that
[0:11] should get them abs in a fraction of the
[0:13] time. And the results completely shocked
[0:16] us,
[0:16] >> bro. Look at this. Oh my god.
[0:20] >> Now, for most guys, you don't start to
[0:22] see clear ab definition until you're
[0:24] below 20%. And depending on how thick
[0:26] your abs are, you'll start to see a full
[0:28] visible six-pack around 15% and below.
[0:31] And for women, the sweet spot is
[0:33] typically between 25 and 18%. But only
[0:37] 2% of the population ever get lean
[0:39] enough for their abs to truly pop, male
[0:42] or female. That's because most people
[0:43] underestimate just how much fat they
[0:46] have to lose.
[0:46] >> I think my body fat's like 23.
[0:48] >> If I had to guess, I would be like low
[0:51] to mid 20s. Luke, your current body fat
[0:55] percentage is 29.2%.
[1:00] >> Holy crap.
[1:01] >> Oh, that sucks.
[1:04] >> And for Nicole,
[1:05] >> oh no.
[1:06] >> 33%.
[1:09] >> And while Nicole is shocked, women
[1:11] naturally carry 10% more body fat
[1:14] compared to men. So 33% body fat for a
[1:16] woman is basically the same as what 23%
[1:19] would be for a man. But in order for
[1:20] both of them to see their abs as fast as
[1:23] possible, here's what they'll have to
[1:24] do.
[1:24] >> This is how much fat you guys are going
[1:26] to have to lose every week.
[1:27] >> A week.
[1:27] >> A week. So this is a little bit over a
[1:30] pound, which is going to be your target.
[1:32] And this is right around a pound per
[1:34] week. Based on Luke's current weight and
[1:36] body fat, to get down to 20% where his
[1:38] abs will first start to show, he needs
[1:40] to lose about 20 lb of pure fat. Now, if
[1:43] you really wanted to, you could lose 20
[1:45] lbs in a month. But if you want to keep
[1:47] your muscle, there is a limit to how
[1:49] fast you should go. Research from Dr.
[1:50] Eric Helms shows that the sweet spot is
[1:52] loosening about 0.5 to 1% of your body
[1:56] weight per week. Now, for me personally,
[1:58] I like to stay right in the middle,
[1:59] around 0.7% of my body weight per week,
[2:02] but Luke wants to get abs as fast as
[2:04] possible, so we're going to try to push
[2:05] it. We're setting his target at 0.9% per
[2:08] week, which for him comes out to about
[2:11] 1.5 lbs of fat loss per week. At this
[2:14] rate, he should reach 20% body fat in
[2:16] roughly 90 days and 15% in 140 days. But
[2:19] here's where things get interesting. If
[2:21] Luke builds muscle while dieting, which
[2:23] is absolutely possible when things are
[2:25] dialed in, his body fat percentage will
[2:27] drop even faster, meaning he could start
[2:29] seeing visible abs in as little as 60
[2:32] days and might be able to get closer to
[2:34] 15% body fat by the end of the 90 days.
[2:36] And we're applying this exact same
[2:38] approach to Nicole, just adjusted for
[2:40] her numbers. And to find out roughly how
[2:42] long it'll take you to see your abs,
[2:44] pick what picture best matches your
[2:45] current body fat. And here's how long
[2:47] it'll take you to get to 20% and 15% as
[2:50] a man. And for women, here's the
[2:52] equivalent. But again, these timelines
[2:53] could be shorter if you end up gaining
[2:55] muscle using the right plan. But
[2:56] regardless, it's not going to be easy.
[2:58] So, I wanted to get Luke and Nicole
[3:00] something to keep them motivated. In the
[3:01] next 90 days, if you can get to 20% or
[3:04] below, and Nicole, if you can get to 25%
[3:06] or below, I'm going to send you both on
[3:09] an all-inclusive trip to Mexico.
[3:11] >> No way. You serious?
[3:14] >> That's That's insane.
[3:16] >> Now, to get Luke and Nicole abs in the
[3:18] fastest timeline possible, they're going
[3:19] to need a sciencebacked plan comprised
[3:21] of three key parts. Starting with their
[3:24] diet. And this is where most people
[3:26] screw up. They assume cutting calories
[3:27] means less food. But with the right food
[3:29] choices, you can actually eat more food
[3:31] for fewer calories.
[3:32] >> So, what we have here is kind of a rough
[3:35] idea as to what your full day of eating
[3:38] could look like.
[3:38] >> I don't eat anywhere near this.
[3:40] >> Now, for Luke to lose 1.5 lbs per week,
[3:43] that's a daily deficit of 750 calories.
[3:46] But if we simply cut all those calories
[3:48] from only his diet, his hunger just
[3:50] wouldn't be sustainable. So, instead,
[3:51] he'll be aiming for a target of 2,000
[3:54] calories a day, which puts him in a
[3:56] deficit of 500 calories. Now, this alone
[3:58] is going to lead to around a pound of
[3:59] fat loss per week, but we are going to
[4:01] speed that up a little bit faster with
[4:03] an exercise that I'll talk about
[4:04] shortly. As for Nicole, she'll be aiming
[4:06] for 300 to 400 calorie deficit, but
[4:09] because she's so much lighter than Luke,
[4:11] that means her daily calorie target is
[4:13] just at 1,600, which looks like this.
[4:16] But there's a problem. Luke and Nicole
[4:18] both work rotating day and night shifts
[4:21] in nursing and law enforcement, which
[4:23] just makes consistency with their diet
[4:24] even harder. So, their plan needs to
[4:26] include quick, healthy snacks they can
[4:29] grab on the go and something actually
[4:31] satisfying waiting for them after a long
[4:33] shift. For you, hungry girl.
[4:35] >> Oh, yeah.
[4:36] >> This right here, this whole thing,
[4:38] >> that's insane.
[4:39] >> Is like 300 calories. So, this is
[4:41] sugar-free Jell-O, fat-free Greek yogurt
[4:43] mixed with protein powder, and then just
[4:45] a ton of strawberries. And then for you,
[4:47] candy.
[4:48] >> There's no candy on here, but I do have
[4:50] a solution. Come here, Master Dennis.
[4:52] >> Oh, try these.
[4:55] Dude,
[4:56] >> it's like lemon lime.
[4:57] >> Is it literally just frozen grapes?
[4:58] >> This is frozen grapes and I added a bit
[5:01] of stevia, which I got you guys, too.
[5:03] And then lime is the key.
[5:05] >> With lime, that's it.
[5:06] >> It gives it like a little bit of sour.
[5:07] And these tasty recipes should be enough
[5:09] to keep them on track with their diet.
[5:11] But their diet alone is not going to be
[5:13] enough. If Luke and Nicole lose muscle
[5:15] on this plan, it's actually going to
[5:16] take them longer to get abs because more
[5:18] of the weight that they lose isn't
[5:20] actually fat. This is where the second
[5:23] step in their plan becomes essential,
[5:25] training. Now, most people think getting
[5:27] abs means long ab circuits and tons of
[5:29] cardio. But in reality, the most
[5:31] effective way to build them is strength
[5:33] training. Because when you're feeding
[5:34] your body less than it needs, your body
[5:36] needs extra energy. And it can get it
[5:38] from two places, your fat or your
[5:40] muscle. And if you're not lifting
[5:41] weights, it's going to burn both.
[5:43] Strength training, it tells your body to
[5:45] keep the muscle and burn the fat
[5:46] instead. But there's a catch. You have
[5:48] to train your whole body. Vicki learned
[5:50] this the hard way. She's currently doing
[5:52] an ab experiment with me and she lost
[5:54] five pounds in a month from only dieting
[5:56] and training her abs. But only two of
[5:59] those five pounds were fat and the rest
[6:01] was muscle loss. So her body fat
[6:03] actually barely changed. But what's
[6:05] interesting is the only place where she
[6:07] did not lose muscle was her abs, which
[6:09] again was the only muscle she was
[6:11] training. Which is why for Nicole and
[6:12] Luke, I built them both a 4-day workout
[6:15] split using our Built with Science Plus
[6:16] app that will hit every single muscle
[6:19] using two upper body workouts and two
[6:21] lower body workouts per week. And on day
[6:23] one, I tested their max push-ups and
[6:24] pull-ups. So, by the end of the
[6:25] transformation, we'll see if they got
[6:27] any stronger. But as a police officer, I
[6:29] want to add a bonus test to see just how
[6:31] good he is at catching a would-be
[6:33] criminal.
[6:37] >> You ready for the health thing?
[6:40] >> Okay.
[6:40] >> All right.
[6:45] Holy.
[6:51] >> Okay.
[6:53] >> Got him.
[6:55] >> All right. So, that was a minute. And
[6:58] this chase brings us to the final
[6:59] component of Luke and Nicole's plan,
[7:01] cardio. But rather than going all out, I
[7:03] actually want the majority of their
[7:04] cardio to look like this.
[7:08] Now, when I was younger, I thought the
[7:09] only way to get six-pack abs was through
[7:11] intense cardio, things like sprints and
[7:13] circuits. And to be fair, they do work.
[7:15] I'd use them myself to get really lean,
[7:17] but they are draining. They require a
[7:19] lot of willpower, and they're just not
[7:21] something that most people can stick to
[7:22] long term. And that is where walking
[7:24] comes in. It's low effort, easy to
[7:26] recover from, and when done
[7:27] consistently, it keeps your daily
[7:29] calorie burn high without you burning
[7:31] out. And so, right now, Nicole and Luke
[7:33] are averaging about 5,000 steps per day.
[7:35] I want them to push that up to 10,000,
[7:38] which should increase their daily
[7:39] calorie burn by roughly 200 calories and
[7:42] help speed up their fat loss. And this
[7:44] extra activity should help Luke with his
[7:46] police work as well. Hopefully, compared
[7:48] to running down Dennis, this abs plan
[7:50] should be a piece of cake.
[7:51] >> Technically, day two of the challenge. I
[7:54] know I'm going to work hard and I know
[7:55] I'm going to have a good attitude with
[7:56] all of it and I know I'm sticking with
[7:57] it, so I'm excited to crush it.
[7:59] >> And Luke and Nicole both committed to
[8:01] seeing this plan through. In just the
[8:03] first week of their plan, they were
[8:04] actually surprised to realize how many
[8:06] of the same meals they could still eat,
[8:07] but with just a few simple adjustments.
[8:09] >> The real kicker we just realized is
[8:12] >> I would have layered it in a bunch of
[8:14] olive oil. Sometimes I put steak sauce
[8:16] on it and then at the end I would often
[8:18] take butter, melted butter, and I would
[8:22] like drizzle it on the steak bites.
[8:24] >> And honestly, it doesn't taste that
[8:26] different without all those things.
[8:28] >> Mind-blowing. And in their first two
[8:30] weeks, both Luke and Nicole were
[8:31] dropping on the scale at the exact rate
[8:33] we wanted, which meant that we're right
[8:35] on track with our 90-day timeline.
[8:38] >> Yep, that'll do the trick. So, I've been
[8:40] trying to do oatmeal recently and I'm
[8:42] just would do anything to have an
[8:44] English McMuffin or a breakfast sandwich
[8:47] from McDonald's, but I feel like halfway
[8:50] through right now and I've been giving
[8:52] myself those meals where it's like, oh,
[8:54] little like chicken nuggets and sweet
[8:56] potato fries from home and like the
[8:58] calories fit and everything. It just
[8:59] feels like mentally I feel like I'm
[9:01] going nowhere and physically it feels
[9:03] like it's hurting my body cuz I'm not
[9:05] eating so clean, if that makes sense. So
[9:07] far, Nicole has been struggling with
[9:09] hunger and cravings. And as this
[9:11] challenge intersected with the holidays,
[9:12] she was finding it really challenging to
[9:14] stay on target whenever they got
[9:16] together with the family. And this is
[9:17] where I think women actually do have it
[9:18] harder than guys. Not only is Luke 40 lb
[9:21] heavier than Nicole, but he's also
[9:23] carrying an additional 30 lb of muscle,
[9:26] which helps speed up his metabolism,
[9:28] which just gives him a lot more
[9:29] flexibility with managing his meals. And
[9:31] this difference only became clear on
[9:33] weekends when Luke was able to budget
[9:35] his calories to order his favorite pizza
[9:36] while Nicole had to spend 45 minutes
[9:39] making a lower calorie alternative just
[9:41] to stay on target.
[9:42] >> I always have to make my at home pizza
[9:43] and then smell his freaking pano the
[9:46] whole time.
[9:47] >> We've done it probably two or three
[9:49] times at this point.
[9:50] >> But there is one challenge Luke and
[9:51] Nicole was struggling with together.
[9:53] >> As you can see behind me, it's 3:00 a.m.
[9:55] Currently on a night shift and I was
[9:57] lucky enough to be able to get a workout
[9:58] in. Trying to get my steps in on nights
[10:00] as well as my workout. Nights are the
[10:02] killer.
[10:02] >> I'm just coming off my two nights. So
[10:05] tired and I can't do it. It feels like
[10:07] such a barrier to just get up and go.
[10:09] And if I push it till nighttime, I know
[10:11] I won't go.
[10:12] >> And it wasn't just affecting their
[10:13] energy in the gym. If I couldn't help
[10:15] them find a balance, lack of sleep could
[10:17] honestly double how long it'll take them
[10:19] to get abs. That's because when
[10:21] researchers wanted to test the impact of
[10:23] sleep on fat loss, they divided subjects
[10:25] into a eight-hour sleep group and a
[10:27] sleepdeprived group who slept only five
[10:29] and a half hours per night. Now, both
[10:31] were placed in a small calorie deficit,
[10:33] and they ended up losing a similar
[10:34] amount of weight over the course of the
[10:36] study. And none of the subjects were
[10:37] training, so we would expect them to
[10:39] lose some muscle. But here is the
[10:41] kicker. For the 8hour sleep group,
[10:43] roughly half of the weight they lost was
[10:45] from fat with the other half coming from
[10:46] lean mats. But in our sleepdeprived
[10:49] group, 75% of the weight they lost came
[10:52] from lean mass with their fat loss
[10:54] actually cut in half. As for why this
[10:56] happens, when you're sleepd deprived,
[10:57] cortisol spikes and testosterone is
[10:59] suppressed, creating the perfect storm
[11:01] for losing muscle. At the same time,
[11:03] your body just becomes less efficient at
[11:05] converting fat into fuel, which is why I
[11:07] decided to put together what I'm calling
[11:09] a sleep care package with a few tools
[11:11] and tips to help them get the best sleep
[11:13] possible, even with shift work.
[11:15] >> A sleep mask, earplugs. We'll try these
[11:17] out after night shift or even on our
[11:20] regular night sleeps. We'll give these a
[11:21] try and see the difference in our sleep.
[11:23] >> I also made it clear, miss a workout if
[11:26] you have to, but don't sacrifice sleep
[11:28] after a long night of work. And with
[11:29] their sleep improving after just 4 weeks
[11:31] sticking to the program, both Luke and
[11:33] Nicole had clocked in some serious fat
[11:35] loss. Luke dropped his weight right on
[11:37] target with a six-pack timeline I gave
[11:39] him on day one, and his face, arms, and
[11:41] even his upper abs were already looking
[11:43] significantly leaner. Meanwhile, Nicole
[11:45] was making similar progress. Except for
[11:47] Nicole, the majority of her fat loss
[11:49] seemed to be coming from one area in
[11:51] particular.
[11:52] >> Once I ate a meal, like I'd fully fill
[11:53] them out, but now
[11:56] that's insane. Can't even wear these. I
[11:58] thought about wearing these ones tonight
[11:59] and they'd be just no chance.
[12:01] >> Even though Nicole has lost less weight
[12:03] overall compared to Luke, look at the
[12:05] definition you can already see around
[12:07] her core and waistline. And this is
[12:08] where women actually have the advantage
[12:10] over men, at least in the early stages.
[12:12] You see, Luke and Nicole are both
[12:13] burning through fat stores all over
[12:15] their bodies, not just their belly. And
[12:17] when my team and I examined the results
[12:19] from over 18,000 DEXA scans for men and
[12:22] women, we found something pretty
[12:23] remarkable. Men store the majority of
[12:25] their fat in their midsection, which is
[12:27] why on day one, Luke's belly fat came in
[12:29] 6% higher compared to the rest of his
[12:31] body. whereas her stubborn fat was more
[12:33] stored around her hips and thighs, which
[12:35] is a big reason why after just four
[12:37] weeks, Nicole already has a flat, toned
[12:39] stomach that most men spend months
[12:41] trying to achieve. So, at this point,
[12:42] I'm just hoping Luke doesn't get
[12:44] discouraged and give up.
[12:45] >> First 30 to 40 days was like super
[12:49] smooth. Everything's going really well.
[12:51] I was feeling pretty good. In the last
[12:53] probably like 10 days or so, I've
[12:55] noticed like little little things where
[12:57] I feel like I'm starting to compromise a
[12:58] bit or maybe or think about compromising
[13:00] a bit or whether it's like, oh, I, you
[13:02] know, didn't hit my steps that day,
[13:04] which has happened a couple times but
[13:06] more of late or I think about I'll just
[13:08] like not do the gym today or something
[13:10] like that. But I end up always going,
[13:12] but these thoughts are creeping in a bit
[13:14] more around this mark. If I look too
[13:15] much at like each and every day, what
[13:18] I'm weighing, how I look, uh, you can
[13:20] really get in your own head about it
[13:21] all. And while I understand Luke's
[13:22] frustration looking at the scale, how
[13:24] much salt you've eaten, how much you've
[13:26] slept, and a million other things can
[13:27] change how much you weigh every day.
[13:29] Even eating breakfast can bump up the
[13:30] scale by a few pounds. It's why I've
[13:32] asked both Luke and Nicole to track
[13:34] their weight first thing every single
[13:36] morning. And to let the Build with
[13:37] Science Plus app it over time, giving
[13:40] them a clearer picture of how their
[13:41] weight has actually been changing. But
[13:43] when it comes to water retention and
[13:45] bloating, this is a challenge that I
[13:47] actually think affects women more than
[13:49] men. I I feel like I'm finally looking
[13:51] better. Finally looking like I'm losing
[13:53] weight and then I'll get this week of
[13:54] like bloating and I'll be like great now
[13:56] I'm starting over again. I find the
[13:57] cramps each period has been getting
[13:59] worse. Like I need to get home heating
[14:01] pad on Tylenol. I just need to like
[14:04] relax. I can't do anything.
[14:05] >> Now if you scroll through social media,
[14:07] you've probably seen influencers saying
[14:08] that you need to change your workouts
[14:10] and diets around your time of the month.
[14:11] But there's no actual evidence to
[14:13] support that as some women experience
[14:15] worse symptoms than others. So you
[14:17] should train based on how you feel. Try
[14:18] to stick to the same workouts and meals
[14:20] while choosing simple ways to satisfy
[14:22] your craving. That said, I have noticed
[14:24] that some women they do experience a big
[14:26] spike in water retention during this
[14:27] time, which can temporarily mess with
[14:29] the number on your scale, which is why
[14:31] if this is you, I generally suggest
[14:33] avoiding the scale completely until your
[14:35] weight resettles back to normal. But for
[14:37] both guys and girls, bloating and water
[14:39] retention is actually a problem that
[14:41] gets worse when you reach elite levels
[14:43] of leanness, like top 1% of the
[14:46] population lean, which without giving
[14:47] things away, one of our two participants
[14:49] actually reached by the end of this
[14:51] video. So, go ahead and make your
[14:52] predictions. But for now, let's see how
[14:54] Luke and Nicole are doing after their
[14:55] first 45 days.
[14:57] >> 66 cm.
[14:59] >> What was I? 71.
[15:00] >> Yo, you have a snatch weight. You
[15:04] started at 72.5 cm. That's crazy.
[15:07] >> And while Nicole's waist was down 6.5
[15:10] cm, Luke's was down from 85 cm on day
[15:13] one to 78 cm. So Luke, you started at
[15:18] 29.2% body fat. So far, you've lost 11.5
[15:22] lb.
[15:23] >> Yep.
[15:23] >> And your body fat is down to 22.5%.
[15:30] >> No way,
[15:31] >> dude. That's insane.
[15:33] >> That's better than I thought.
[15:34] >> That is insane. All right.
[15:36] >> Okay, Nicole, so far you've lost 9 lb
[15:41] >> and you started at 33% body fat.
[15:45] >> Today
[15:46] you're at
[15:49] 27%.
[15:51] >> Okay, that's what I guessed. Okay,
[15:53] >> you guessed 27.
[15:54] >> I guess 26 27.
[15:55] >> This is honestly like the fastest I've
[15:57] seen body fat drop with like anybody
[15:59] I've worked with. Yeah. In 45 days,
[16:01] Luke's upper abs have become visible,
[16:03] while Nicole has a full outline of both
[16:05] her upper and lower abs. But keep in
[16:07] mind that Luke is just now reaching the
[16:08] body fat he thought he was starting out
[16:10] back on day one. And even though his
[16:12] belly fat has dropped from 34% to 23%,
[16:15] if he wants fully defined abs, he's
[16:17] still got quite a ways to go. But here's
[16:19] a really exciting news. Despite both
[16:21] Luke and Nicole sticking to an
[16:22] aggressive deficit, they've both gained
[16:24] muscle since this plan started. Nicole's
[16:27] lean mass increased by 1.5 lbs. while
[16:29] Luke is up by two and a half pounds,
[16:32] which helps explain how they were able
[16:34] to drop their body fat percentage so
[16:35] quickly.
[16:36] >> We've been dialed in. Like, there has
[16:38] not really even been like a proper cheat
[16:40] day to this point. We've kept like our
[16:42] calories like super dialed in and our
[16:44] protein high and like so it's been
[16:46] helpful cuz we're doing it together
[16:48] >> and we can hold each other like
[16:49] accountable and it's been like a grind,
[16:51] but also I think we're both kind of in
[16:53] the routine of it and it's gotten easier
[16:54] as it's gone on. And for Luke, there's a
[16:57] chance his belly fat will really start
[16:58] picking up now that he's leaner. Because
[17:00] based on our big Dex analysis I
[17:02] mentioned earlier, when guys are over
[17:03] 30% body fat, it seems like lots of the
[17:06] fat loss initially comes from their
[17:07] arms, chest, and face. But as you get
[17:10] leaner, the belly seems to start
[17:11] progressing a lot faster. Plus, Luke is
[17:13] also at the point where his belly is
[17:15] lean enough to see his abs actually
[17:17] trying to poke through, which just means
[17:19] every pound he loses from now on should
[17:21] reveal more and more of a six-pack. I
[17:24] don't quite see like insane ab
[17:26] definition by any means right now. Um
[17:28] but the most important part is I am
[17:30] making progress on the scale and body
[17:32] fatwise I know for a fact. Um I
[17:35] definitely look better. So just
[17:36] continuing the grind. Trust the process
[17:38] and we'll see where we end up at the
[17:40] end.
[17:40] >> But for Nicole, she was quickly
[17:42] approaching a level of leanness that's
[17:44] only achieved by 2% of women. So every
[17:46] pound she loses from this point is going
[17:48] to feel like a battle. This is the
[17:50] second night now where I'll go to the
[17:51] fridge and I'll eat like three pickles
[17:53] and then like I'll eat bread like I'll
[17:55] eat like little pieces of bread like
[17:57] literally like a mouse.
[17:58] >> So with this level of leanness, your
[17:59] body starts to dial down your energy
[18:01] while turning up your hunger signals in
[18:03] order to prevent any more fat loss.
[18:05] Though in Nicole's case, the battle
[18:07] seemed to be much more psychological.
[18:08] >> Like today when I woke up especially, it
[18:10] was very like bloated. Like I don't feel
[18:12] like I look as lean. I definitely feel
[18:13] like
[18:15] I just feel very bloated and gross. So I
[18:18] asked Jeremy personally him and asked
[18:20] his AI on his app as well. So he said
[18:23] probably water retention the timing of
[18:25] like maybe when I was eating a lot of
[18:26] the pizza like the carb overload which
[18:28] was last night.
[18:29] >> So just like when you're sleep deprived
[18:31] the leaner you get stress hormones like
[18:33] cortisol begin to rise causing your body
[18:36] to hold on to more water. Which is why
[18:37] at this stage you can simply wake up one
[18:39] morning and suddenly your belly looks
[18:41] soft and puffy and you feel like you've
[18:43] just regained 5 lbs of fat. But training
[18:45] harder or cutting our calories actually
[18:47] makes this worse. In Nicole's case, I
[18:49] actually encourage her to do the exact
[18:51] opposite, to give herself an extra day
[18:53] to rest and just go enjoy an out with
[18:55] Luke without tracking any calories. And
[18:57] the results,
[18:58] >> that's crazy. Like, they're really
[18:59] coming in a little bit there.
[19:01] >> Now, at this point, both Luke and Nicole
[19:02] have burned off enough belly fat for
[19:04] their abs to become visible. But while
[19:06] they have been supportive of each other
[19:08] throughout this journey, Nicole was
[19:09] starting to get discouraged. Like,
[19:11] >> I see Luke's abs right now, and it's
[19:12] insane. Like, his abs look great. very
[19:14] defined, very there, and it's like, I'm
[19:16] not there yet. I feel like I should just
[19:18] be like full-blown ripped.
[19:19] >> So, while women often have better fat
[19:21] distribution for achieving a flat
[19:23] stomach, if you want abs that really pop
[19:26] in photos, once again, guys do have a
[19:28] slight advantage. At the end of the day,
[19:30] your abs are still a muscle. And men on
[19:32] average carry about 40 to 50% more
[19:34] muscle mass compared to women. And even
[19:36] though the abs are a relatively small
[19:38] muscle, that extra size does help guys
[19:40] develop a more visible shredded looking
[19:43] six-pack, even with a similar amount of
[19:45] fat covering their abs. But this is also
[19:47] where both men and women can benefit
[19:48] from direct ab training designed to make
[19:51] them grow by using exercises that
[19:53] require your abs to fully stretch and
[19:55] contract. My two go-to exercises for
[19:57] this are the weighted cable crunch,
[19:59] which biases your upper abs, and the
[20:01] reverse crunch, where you roll your
[20:02] glutes up off the bench while
[20:04] contracting lower abs. And so, once you
[20:06] master the basics of your diet and
[20:07] training, it wouldn't be a bad idea to
[20:09] add this ab training in two or three
[20:10] times a week. But I should also mention
[20:12] that almost all of us have experienced
[20:14] what Nicole is feeling. When you put in
[20:16] tons of work only to feel disappointed
[20:18] that you aren't seeing the same results
[20:20] as someone else, even though what Nicole
[20:21] has already accomplished is genuinely
[20:23] impressive. And moments like this are a
[20:25] reminder that your progress should only
[20:26] be measured by where you are now
[20:28] compared to where you started and not
[20:30] anyone around you. I
[20:31] >> haven't seen an actual picture of when I
[20:33] started in a while. Like this is not me.
[20:36] There's just no way.
[20:38] >> My friend Nicole who is starting her fat
[20:40] loss journey at 33.
[20:42] >> That's not me.
[20:43] >> Overall right now I'm weighing in around
[20:45] 152 to 153. Um so I'm down at least 20
[20:49] lb. I do feel great overall, but I'm
[20:53] ready for this to end. I know Nicole
[20:54] killed it. I feel like I killed it.
[20:56] We're winding down. There's a light at
[20:57] the end of the tunnel.
[20:58] >> And by this point, both Luke and Nicole
[21:00] were starting to get sick of constantly
[21:02] eating in the deficit. And I could tell
[21:03] the hunger was starting to get to the
[21:05] both of them.
[21:06] >> This last couple weeks, we've both been
[21:09] just like so irritable. I just kind of
[21:12] pick a fight a lot more. And it does
[21:14] usually time around food. So,
[21:16] >> which helps illustrate why the fastest
[21:18] approach to get abs, it isn't always the
[21:21] best approach for everyone. The more
[21:22] aggressive you are and the longer you
[21:24] stick to it, the more your body is going
[21:25] to fight back. And while you can tough
[21:27] it out, there's also just nothing wrong
[21:29] with using a slower rate of fat loss and
[21:31] prioritizing sustainability over speed.
[21:34] Especially because the real battle isn't
[21:36] getting abs, it's keeping them. In fact,
[21:38] more than 80% of dieters who
[21:41] successfully lose fat can't keep it off.
[21:43] And the last thing I wanted to do was
[21:44] send Luke and Nicole off to Unlimited
[21:46] Food in Mexico when both of them were
[21:48] feeling super hungry and deprived. So
[21:50] before bringing them in for their final
[21:52] DEXA scans, I actually asked them both
[21:54] to spend the next 30 days maintaining
[21:57] their current shape. And so for Nicole,
[21:59] this means adding an extra 300 to 400
[22:01] calories back to her diet. And for Luke,
[22:03] an extra 500. Now, the goal here is for
[22:05] their body weight to stabilize rather
[22:07] than continue decreasing or increasing.
[22:09] And for the best long-term success after
[22:11] losing fat, researchers actually found
[22:14] two key habits that successful dieters
[22:16] use to avoid regaining the weight.
[22:18] Number one, they stay active either with
[22:20] walking or doing regular cardio even
[22:22] after they reach their goal. And number
[22:24] two, they continue regularly tracking
[22:26] their morning body weight, so they're
[22:27] aware of if it's trending up or down.
[22:29] And before I give Luke and Nicole their
[22:31] final results to find out if they're
[22:33] headed for an all-inclusive trip to
[22:34] Mexico, I first want to retest their
[22:36] strength to see if losing all that
[22:38] weight had a negative impact on their
[22:40] strength. Starting with push-ups. So
[22:41] Luke, day one, you got a high number to
[22:45] beat. Holy,
[22:46] >> how high was it?
[22:47] >> 40.
[22:48] >> I can beat that. I can beat that.
[22:50] >> Yeah. Okay.
[22:51] >> Okay. Nicole, you are at you were at
[22:54] four push-ups and go.
[23:00] >> And right out the gate, Nicole was
[23:01] blowing through her day one score while
[23:03] Luke was banging out push-ups faster
[23:05] than I could count.
[23:06] >> 50 51 went at Lisa. 53 four. I can't
[23:10] count this high.
[23:12] >> 59. Go for 60, baby. Let's go.
[23:16] >> Oh my god.
[23:20] Holy
[23:22] >> That was good,
[23:23] >> bro.
[23:23] >> Really good.
[23:24] >> What did you get?
[23:25] >> What? I couldn't even You did 18.
[23:27] >> Yeah.
[23:28] >> While for pull-ups, Nicole jumped from
[23:30] three assisted pull-ups on day one all
[23:32] the way to eight.
[23:34] >> That's crazy.
[23:35] >> Damn.
[23:36] >> While Luke had to beat a PR of 14 reps
[23:38] on day one all the way up to
[23:40] >> Come on.
[23:44] >> 21.
[23:45] >> That was really good,
[23:46] >> bro. Let's go,
[23:48] >> dude. Do you have this like extra gear
[23:49] that kicks in?
[23:50] >> I'm happy I beat 14 cuz I was not sure.
[23:52] >> With the trip to Mexico hanging in the
[23:54] balance, it was time for the moment of
[23:56] truth.
[23:57] >> First, I'm going to need you two to two
[23:58] naked.
[24:00] All right,
[24:01] >> no problem with that.
[24:04] >> You guys look incredible. Oh my god,
[24:08] dude. Look at these abs. Holy sh
[24:11] >> We lost a bit of fat. Nicole, you
[24:13] started at 33% body fat and today you
[24:18] are at 19.5%.
[24:24] >> That's insane.
[24:25] >> Oh my god. I got to cry.
[24:28] >> Crazy.
[24:29] >> Holy
[24:30] >> Okay, so Luke, day one, you started at
[24:33] 29.2%
[24:34] body fat. Today you are at
[24:38] 15.6%
[24:40] body fat.
[24:43] You guys
[24:45] crushed it.
[24:46] >> That's crazy.
[24:47] >> You guys crushed it.
[24:50] >> Holy.
[24:51] >> That's insane.
[24:53] >> Compared to day one, Luke lost 25 lbs of
[24:56] fat while gaining 5 lb of lean mass with
[24:58] Nicole losing 20 lb of fat and gaining 3
[25:01] lb of lean mass, resulting in one of the
[25:03] most dramatic transformations I have
[25:05] ever seen.
[25:06] >> What changed in terms of like I guess
[25:08] what you've done before and doing it
[25:10] now? like insane. I hate making
[25:12] workouts. I hate going to a workout cuz
[25:14] I'm like, "Oh, what do I do? What do you
[25:15] do?" The app like so easy. You go on it
[25:17] and it's like right there. I've tried it
[25:18] before without the app and I like
[25:20] couldn't do it.
[25:20] >> The counting calories is so easy. Make
[25:23] workouts customized and move everything
[25:24] around and it gives you new fresh ideas.
[25:27] >> So, like that was a game changer.
[25:28] >> If I asked Jeremy and I asked Jeremy AI,
[25:30] literally same same response. Like I was
[25:32] like, "What do you say and what does he
[25:33] say?" I was like, "Same thing."
[25:35] >> You guys do all the hard work. And if
[25:36] you guys also want to try out the exact
[25:38] same app that they did, just go to
[25:39] billwithscience.com or scan this QR code
[25:42] right here for 2 weeks free.
[25:43] >> And with Luke and Nicole absolutely
[25:45] earning their trip to Mexico, all that's
[25:47] left is for Luke to get it.
[25:48] >> Oh no. What is happening? Go.
[25:54] Oh my god.
[25:57] Oh my god.
[26:00] No. Get his ass.
[26:04] I mean the trip.
[26:07] >> No,
[26:08] >> you got the trip.
[26:10] >> You got your trip, bro.
[26:11] >> No.