How I'd Get Six-Pack Abs If I Were Starting Today

[00:01] for, but the number 13 is what's going to get you them the fastest. You see, I put together my best 13 tips, both nutrition and training to make sure that you complete that journey to a six-pack once and for all, which by the way

[00:14] the first thing on the list actually has to do with the first thing that you need to do in the morning, and that is you need to reach for this before you reach for this to jump in the shower. And that's because we wake up most often in

[00:26] a dehydrated state. So, what I want you to do is drink 16 to 20 ounces of water upon waking. I mean, before you do anything else. You see, it starts the habit early and you can continue this. Maybe you need one of those reminder

[00:39] essential because if we don't have it, every other training tip and even every other nutrition tip in this video is going to suffer if you don't. So, now getting six pack abs, the sequence of the exercises you perform is actually

[00:53] themselves. Focus when you're looking at ab exercises on what's actually moving they're done in different orders. If I focus on what's moving, I see the top and the bottom in that exercise. I see the top moving but the legs staying

[01:08] still here and I see the legs moving and the top staying still. Well, what is the what we want to do to get the most out of your ab workout is go this way. You want the bottom up movements where just the legs are moving to come first. And

[01:22] that's because we need the most energy at the beginning of the workout to lift the additional weight of our legs. These are always going to be the most difficult exercises you do. Next, we want to still focus on any exercise

[01:34] that's got the legs moving, but if the top is moving too, you're getting that obliques. So, you're able to do it after you're a little bit fatigued here. The last exercises that you put into your workout are always going to be the ones

[01:46] what state of fatigue you're in, you're still going to always be able to perform overall effect of the workout. All right, so now picking back on top of that division hack for your workout, I got one here for your plate, too, where

[01:59] Because if you do this, nutrition will become a lot more simple for you. If you visualize looking down at your plate, think of it as a clock, right? And if we look down at the clock, all I want you to do is focus on two times, 9:00

[02:15] and 9:20. Once you do that, the rest is easy because all you do is then portion out your plate with different components or macronutrients in the largest portion here. That's where you go with your

[02:27] vegetables, your green vegetables, the things that crunch. I have a whole list website. I'll link it down in the description below. Second, you then fill largest portion with protein. And again, it doesn't matter whether you're

[02:41] following a vegan diet or you're a meat eater. Your proteins go here in this rest of your plate with your starchy carbohydrates. And notice I'm not an important part of a healthy balanced nutrition plan. But they do get the

[02:55] smallest portion because we tend to overeat those if we're given free reign. incidental fat. Okay? Not piling it on, but more so cooking with it. The fact like this, nutrition becomes a lot

[03:08] something you have to do. And at the end of the day, when we get our nutrition in check, the six-pack abs are a hell of a lot easier to see. So, counting calories isn't the only thing I hate counting. I actually think counting reps is one of

[03:20] your ab workouts. You see, what you need to do is you need to stop counting reps and instead make them count. And that means trading in quantity for quality. I can guarantee you you're not getting the most out of them. Speeding through

[03:35] repetitions just to reach a certain number is not going to get you the look more like this. And I know it looks slow, and I know it looks deliberate, quality contraction. So, instead of counting reps, if you counted

[03:48] contractions, you'd actually be on the right path. And again, it doesn't matter accumulate good repetitions here. What fastest way to see abs. Now, let's take

[04:00] can apply that specifically to some of your lower ab exercises. You see, if you want to get more quality, then you got to focus on doing things like this. Is the pelvis moving through space? And if it's not, then you're not flexing your

[04:13] their fullest extent. That's the first thing. The second thing is, is there something we could do to recruit lower abdominal muscle fibers better? Yes, we could do that by contracting your adductors. If your ab movements allow

[04:26] it, you would actually squeeze your knees together or cross your feet over movement. And the additional stability that comes from the adductors onto the pelvis gives you more leverage to let those fibers do a better job of pulling.

[04:40] So give it a try and I promise you that quality of every repetition is going to those bottom up movements, we actually have an opportunity to do two things to dramatically increase the quality of all of our top down movements. And the first

[04:54] one is again the thing that's moving here. We're not looking at just bending our neck and grabbing on for dear life. We're trying to actually get our just like the pelvis is driving those lower ab movements, shoulder blades

[05:08] getting off the ground will drive proper top down movements. And there's another contraction and quality of every repetition. And I call it the folding rib cage. You see, if I were to draw an imaginary line right here under my rib

[05:21] cage and then focus on just trying to fold my body in half upon that line, you will feel a much better contraction on every single one of your top down variation you're performing if you focus on folding right there. The quality will

[05:36] once again increase dramatically in the long run. put together a complete 22-day workout

[05:48] plan and it's free available over at athenx.com/flats stomach. I think I missed the spot. So, one of the techniques I like to tell people when it comes to creating an overall benefit in terms of fat loss is

[06:01] to seek out the opportunities where you can sort of just sneak in the things that have a marginal impact on their own but together can actually make a three things I just use every single day. And it's green tea in the form of a

[06:15] pepper flakes, which I put on my dinner at night, which I shared in my full day of eating video. And I also shared cinnamon, how I like to use a large oatmeal. Whether it be through increased insulin sensitivity, decreasing your

[06:29] appetite, or just by increasing your metabolism, each of these act in their own way. But the big thing is they're very simple to add at very little extra The next up is something I actually shared in a recent video of mine because

[06:41] it's something that I have adopted into my own nutrition plan and that is the addition of ginger every single day. You see, ginger has the ability to help our fat loss efforts by decreasing our insulin sensitivity. It also has our

[06:54] decreases muscle soreness. So, if you're embarking on your journey to a six-pack, but each workout leaves you too sore to get much out of the next one, then this is where this can have an impact in both ways. All I do is just simply reach for

[07:07] a pinch of pickled ginger, just like this every single morning. It's the remember, it's these small things that add up when we're trying to have an impact on our nutrition. And we know that nutrition holds the key to seeing

[07:19] those six-pack abs ultimately. So, the kitchen isn't the only place that the tells me they matter in the bedroom, too. Wait, what? >> Well, that's where I do my ab work, >> of course. So, when we're talking about

[07:31] ab exercises, the little things are how you breathe because on every repetition of every exercise you do, you should be breathing, but are you doing it right? Well, here's what you want to do as you do a typical crunch. Yes, you want to

[07:44] exhale, but you don't want to actually push your stomach out as you do it. A pushing of the stomach. You actually want to do the direct opposite. blow air out while pulling your stomach down. And we call this cinching. You want to cinch

[07:59] your stomach down to activate the transverse abdominis. And without this activation, yes, you might wind up with a six-pack, but it's going to look bloated and distended. Remember, the little things count everywhere, right,

[08:11] >> Yeah, something like that. >> So, if you've been waiting for the real secret tip, here it is. You got to have whipped cream and frozen yogurt every single night. Okay, maybe not exactly whipped with cream and frozen yogurt,

[08:24] guys. The point is this is something I actually do and I shared that again in my day of eating video because I need something to make the process enjoyable. not going to get to where you want to be. Ultimately, if getting a six-pack is

[08:38] torture, you're going to stop before you ever do. Now, am I saying having a hot fudge Sunday with double stuffed Oreos on top? No. I'm saying choose something a little bit more responsible, a healthier option that still satisfies

[08:50] that's going to keep you on track but at sanity, one of the fastest ways to become frustrated is to actually have a like the way they look because something's missing. I can tell you

[09:04] crooked muscles that you didn't pay any attention to and that is the serrus and the obliques. Because much like a good picture, the frame is going to focus your eye on the masterpiece that you created, if you don't have a frame, it

[09:17] there's a million different exercises you could do to train your obliques and done in one move, and it's called the corkcrew. And the goal simply is just to twist as you come up and press down through your hands, getting that

[09:31] the twisting for the obliques. Regardless of what exercise you choose, remember the framing is as important as the picture itself. And now you know it, remember not to forget it. So if the serrus and the obliques can taper your

[09:43] eyes and make them focus more towards the midline, a pyramid will tend to focus your eyes up towards the top. But if you're putting all your focus up that's what's actually causing a problem for you to get your six-pack because

[09:57] cardio is not the basis in the foundation of getting six-pack abs. And neither is ab training. And a lot of people think that that is the covered here already in this video, nutrition has to be the foundation of

[10:11] place, the saying goes, you can't out train a bad diet. No matter what you do up here in terms of working out, it's never going to undo what you're doing wrong down here with your nutrition. Hey, Jeff, you got any snacks for me?

[10:24] >> I was eating way too much sugar. >> Uh, grapes, >> You want a carrot? >> Oh, figures. Might as well be a candy cane. I mean, come on. Extreme nutrition tactics are not necessary and never will

[10:39] be when it comes to getting abs. Avoiding apples, grapes, and carrots between you and a six-pack. It's sort of like the same mentality of thinking that throwing a deck chair off of the Titanic was going to save it from sinking. It's

[10:51] we're not necessarily ready to come face to face with or change that often times were really standing in the way. And those extreme tactics are never necessary. It's just what we use to distract ourselves. So, if these 13 tips

[11:04] to six-pack abs, but you're looking for more, I've got a 22-day ab workout that you're going to want to follow along with me here, or my complete day of want to check out. If you're looking for step-by-step daily meal plans included

[11:18] them over at athletics.com. And if you haven't already done so, guys, make sure notifications so you never miss a new video when we put one out. See you soon.