[00:01] right now for reference this is what it would look like at 50% body fat at 40% your waistline is smaller but your abs are still buried at 30% your stomach is much flatter but you still don't have visible ABS once you get to 20% that's
[00:14] where your abs become visible and at 10% body fat you'll have a well-defined abs through proper training which we'll get to now at 6% body fat you'd be truly bodybuilding competition in fact this is an actual real life example of a natural
[00:29] body body builder who got down to 6.2% body fat measured by dexa but this zone is the six-pack sweet spot where most men want to be between 10 and 20% body ABS but not suffer from the nasty side effects of extreme dieting and this is
[00:44] where the six-pack sweet spot is here around 18 to 28% body fat now if you're curious this is what my abs looked like at the end of my last cut at around 10% a four-pack than a six-pack and while you can't change the genetic structure
[00:59] get your abs to pop regardless of the genetic hand you were dealt by using three science-based tools first how to train your abs optimally using just two exercises second how to adjust your diet that help you calculate exactly how much
[01:13] fat you need to lose and how to set up your diet to mathematically guarantee the plan and third the supplements I recommend that are actually worth your money first let's talk about training now it's popular these days to say that
[01:25] AB training is a waste of time because the argument goes you can train them as enough you won't see the definition anyway but I disagree imagine applying like saying don't train your shoulders because unless you're lean enough you're
[01:38] but no one ever says that the point is you do need to train your abs so that enough muscle there for them to pop through and if you build up your abdominal muscles through proper hypertrophy training they will pop more
[01:51] problem with most AB training online is that most Fitness influencers showcase these fast-paced quote unquote fat burning circuit Style workouts which truly are a waste of time for the most part that's because these workouts don't
[02:04] enough to failure to stimulate meaningful hypertrophy they are sure you'll burn a few extra calories instead to get your six-pack to really pop you'd be much better off doing
[02:18] you would for any other muscle that means loading the ab muscles with weight and to build your best six-pack you really only need two exercises one weight loaded Crunch and one leg rate that's it for the loaded crunch you can
[02:32] do a cable crunch where you grab a rope kneel down and crunch while allowing your abs don't yank the weight with your hands keep tension on your six-pack if weighted crunches by holding a plate against your chest and crunching down
[02:47] hard on your six-pack do these for three sets of 10 to 12 reps twice per week failure that means you can't complete a full rep despite maximum effort every time you train try to add some weight or a rep while keeping your for form nice
[03:00] six-pack but probably slightly emphasize the upper four pack so for some lower ab these you can do them hanging from a pull-up bar or you can use a Roman chair I like the Roman Chair variation better because it keeps my lower back locked in
[03:15] my abs better now if you can't do a straight leg leg raise yet you can do bent knee raises instead do these for three sets of 10 to 20 also twice per way to failure to progress on these I prefer to add reps so I'll start at
[03:29] three sets of 10 and then I'll add one rep each week until I get to three sets ankle weights or you can start slowing down the negative but once you're there development anyway planks are great for general core strength and stability but
[03:42] don't think they're the most efficient option and I would consider them can be great for targeting the transverse abdominis and obliques but directly or with as much tension as weighted crunches and leg raises will
[03:56] those are your main two so this is your full six-pack training plan you hit your the days around to whatever fits your schedule best it would also be smart to include some cardio in your plan even if it isn't required for fat loss new
[04:09] training and cardio leads to smaller wastes than just weight training alone being more active with cardio will also allow you to eat more calories and more in keeping the weight off over the long term so feel free to include 2 to 5 30
[04:24] sessions per week but the reality is you can do the most optimal Progressive AB training on the planet and until you get lean enough your abs simply won't be comes in so next let's set up your six-pack diet it's very simple take your
[04:38] current body weight in pounds and multiply it by 10 to 12 that's how many calories you'll eat then take your goal body weight also in pounds and multiply it by 0.8 to 1 that's how much protein you'll eat make sure you eat at least 50
[04:50] g of fat per day and whatever's left over are free calories they can be carbs fat or protein now the types of foods you eat are far less important than simply hitting your daily targets remember the natural bodybuilder I
[05:02] showed earlier he got that lean while eating Pop-Tarts regularly but still try to prioritize minimally processed nutritious Whole Foods over highly processed less nutritious junk food most of the time and here's a summary of the
[05:14] and screenshot now obviously there are big differences in Metabolism from cover some mistakes that almost everyone makes so keep in mind that these for everyone for some people the calories will be a bit too high for
[05:28] I spent the last 2 years helping create the best science-based algorithms for my the best science-based algorithms for my nutrition app
[06:01] but rebound all the weight back as soon as the diet is over for a sustainable fat loss you want to lose about 0.5 to 1% of your body weight per week so if you currently weigh 200 lb try to lose about 1 to 2 lb per week now if you have
[06:14] cutting for more than 3 months straight I'd strongly recommend doing a 2 to 3 for the diet break take your current body weight in pounds and multiply it by 16 to 18 and that'll be your calories for the 2 to 3 we diet break now you may
[06:29] may continue to lose weight during the diet break everyone's a little different in terms of how they respond but almost everyone sees better weight loss after resume the caloric deficit again another very common mistake is relying on the
[06:42] body weight scale too much while the scale can be a useful tool it can also building muscle while losing fat for this reason I recommend taking progress photos in the same lighting at least once a month you may feel uncomfortable
[06:55] you'll be very glad you have the before photos to look back on and see how much measurements can also help show that you are in fact losing fat even if the scale it's also very common for people to have too lean of an end goal once you dip
[07:10] below the 8 to 10% zone for men or 18 to 20% zone for women you'll start experiencing low energy extreme hunger and reduced libido next let's talk about and that I actually recommend the first is a protein powder this isn't required
[07:23] but it can make hitting your total daily protein intake a lot easier I'll usually have a 30 to 50 g prot R Shake immediately after training not because there's a super time sensitive anabolic window but simply because it's an easy
[07:35] way for me to boost my daily total the second is creatine monohydrate I Take 5 when you take it and you don't need to cycle on and off Decades of research it's one of the only legal supplements that actually offers a meaningful boost
[07:49] won't make you look watery or bloated but it doesn't seem to work for about out for yourself to see if you're a responder the third is caffeine now I for this but if you don't want to take pre-workout for whatever reason coffee
[08:04] caffeine does have a small thermogenic effect and it does seem to burn some this translates to significantly more fat loss over the long term but that's because it helps me feel more focused and alert during training you do develop
[08:18] would suggest only taking it on days when you feel like you really need it or cycling off it for a few weeks once every few months and if you want to have diet taking care of for you I'd strongly encourage you to download my nutrition
[08:31] app macro factor it's free for the first 2 weeks if you use the link below so you can cancel anytime here are some of the Transformations I've collected already from people using the app this is my own personal transformation where I lost 30
[08:43] lb by using the apps algorithms exclusively I didn't manually adjust a the app told me the app is also extremely fast to learn and easy to use allows you to instantly track the macros but in some countries the macros
[08:57] recently added a nutrition label scanner so now you can track the macros on literally any food on the planet as long as it has a nutrition label it's an absolute Game Changer the app also has tons of really cool analytics features
[09:10] visualize your journey over time and weekly check-ins to keep you accountable community and subreddit where you can ask questions and share your progress so at the first link in the description box down below and don't forget to leave me
[09:24] subscribe if you haven't already and I'll see you guys all here in the next I'll see you guys all here in the next one