It's Tough, But It Gets You Abs In 60 Days

[00:00] This is how much fat Luke has to lose to

[00:01] get six-pack abs. And this is how much

[00:03] fat his wife Nicole has to lose for her

[00:05] abs to pop. For most people, this could

[00:07] take anywhere from 6 months to over a

[00:09] year. But I'm testing out a plan that

[00:11] should get them abs in a fraction of the

[00:13] time. And the results completely shocked

[00:16] us,

[00:16] >> bro. Look at this. Oh my god.

[00:20] >> Now, for most guys, you don't start to

[00:22] see clear ab definition until you're

[00:24] below 20%. And depending on how thick

[00:26] your abs are, you'll start to see a full

[00:28] visible six-pack around 15% and below.

[00:31] And for women, the sweet spot is

[00:33] typically between 25 and 18%. But only

[00:37] 2% of the population ever get lean

[00:39] enough for their abs to truly pop, male

[00:42] or female. That's because most people

[00:43] underestimate just how much fat they

[00:46] have to lose.

[00:46] >> I think my body fat's like 23.

[00:48] >> If I had to guess, I would be like low

[00:51] to mid 20s. Luke, your current body fat

[00:55] percentage is 29.2%.

[01:00] >> Holy crap.

[01:01] >> Oh, that sucks.

[01:04] >> And for Nicole,

[01:05] >> oh no.

[01:06] >> 33%.

[01:09] >> And while Nicole is shocked, women

[01:11] naturally carry 10% more body fat

[01:14] compared to men. So 33% body fat for a

[01:16] woman is basically the same as what 23%

[01:19] would be for a man. But in order for

[01:20] both of them to see their abs as fast as

[01:23] possible, here's what they'll have to

[01:24] do.

[01:24] >> This is how much fat you guys are going

[01:26] to have to lose every week.

[01:27] >> A week.

[01:27] >> A week. So this is a little bit over a

[01:30] pound, which is going to be your target.

[01:32] And this is right around a pound per

[01:34] week. Based on Luke's current weight and

[01:36] body fat, to get down to 20% where his

[01:38] abs will first start to show, he needs

[01:40] to lose about 20 lb of pure fat. Now, if

[01:43] you really wanted to, you could lose 20

[01:45] lbs in a month. But if you want to keep

[01:47] your muscle, there is a limit to how

[01:49] fast you should go. Research from Dr.

[01:50] Eric Helms shows that the sweet spot is

[01:52] loosening about 0.5 to 1% of your body

[01:56] weight per week. Now, for me personally,

[01:58] I like to stay right in the middle,

[01:59] around 0.7% of my body weight per week,

[02:02] but Luke wants to get abs as fast as

[02:04] possible, so we're going to try to push

[02:05] it. We're setting his target at 0.9% per

[02:08] week, which for him comes out to about

[02:11] 1.5 lbs of fat loss per week. At this

[02:14] rate, he should reach 20% body fat in

[02:16] roughly 90 days and 15% in 140 days. But

[02:19] here's where things get interesting. If

[02:21] Luke builds muscle while dieting, which

[02:23] is absolutely possible when things are

[02:25] dialed in, his body fat percentage will

[02:27] drop even faster, meaning he could start

[02:29] seeing visible abs in as little as 60

[02:32] days and might be able to get closer to

[02:34] 15% body fat by the end of the 90 days.

[02:36] And we're applying this exact same

[02:38] approach to Nicole, just adjusted for

[02:40] her numbers. And to find out roughly how

[02:42] long it'll take you to see your abs,

[02:44] pick what picture best matches your

[02:45] current body fat. And here's how long

[02:47] it'll take you to get to 20% and 15% as

[02:50] a man. And for women, here's the

[02:52] equivalent. But again, these timelines

[02:53] could be shorter if you end up gaining

[02:55] muscle using the right plan. But

[02:56] regardless, it's not going to be easy.

[02:58] So, I wanted to get Luke and Nicole

[03:00] something to keep them motivated. In the

[03:01] next 90 days, if you can get to 20% or

[03:04] below, and Nicole, if you can get to 25%

[03:06] or below, I'm going to send you both on

[03:09] an all-inclusive trip to Mexico.

[03:11] >> No way. You serious?

[03:14] >> That's That's insane.

[03:16] >> Now, to get Luke and Nicole abs in the

[03:18] fastest timeline possible, they're going

[03:19] to need a sciencebacked plan comprised

[03:21] of three key parts. Starting with their

[03:24] diet. And this is where most people

[03:26] screw up. They assume cutting calories

[03:27] means less food. But with the right food

[03:29] choices, you can actually eat more food

[03:31] for fewer calories.

[03:32] >> So, what we have here is kind of a rough

[03:35] idea as to what your full day of eating

[03:38] could look like.

[03:38] >> I don't eat anywhere near this.

[03:40] >> Now, for Luke to lose 1.5 lbs per week,

[03:43] that's a daily deficit of 750 calories.

[03:46] But if we simply cut all those calories

[03:48] from only his diet, his hunger just

[03:50] wouldn't be sustainable. So, instead,

[03:51] he'll be aiming for a target of 2,000

[03:54] calories a day, which puts him in a

[03:56] deficit of 500 calories. Now, this alone

[03:58] is going to lead to around a pound of

[03:59] fat loss per week, but we are going to

[04:01] speed that up a little bit faster with

[04:03] an exercise that I'll talk about

[04:04] shortly. As for Nicole, she'll be aiming

[04:06] for 300 to 400 calorie deficit, but

[04:09] because she's so much lighter than Luke,

[04:11] that means her daily calorie target is

[04:13] just at 1,600, which looks like this.

[04:16] But there's a problem. Luke and Nicole

[04:18] both work rotating day and night shifts

[04:21] in nursing and law enforcement, which

[04:23] just makes consistency with their diet

[04:24] even harder. So, their plan needs to

[04:26] include quick, healthy snacks they can

[04:29] grab on the go and something actually

[04:31] satisfying waiting for them after a long

[04:33] shift. For you, hungry girl.

[04:35] >> Oh, yeah.

[04:36] >> This right here, this whole thing,

[04:38] >> that's insane.

[04:39] >> Is like 300 calories. So, this is

[04:41] sugar-free Jell-O, fat-free Greek yogurt

[04:43] mixed with protein powder, and then just

[04:45] a ton of strawberries. And then for you,

[04:47] candy.

[04:48] >> There's no candy on here, but I do have

[04:50] a solution. Come here, Master Dennis.

[04:52] >> Oh, try these.

[04:55] Dude,

[04:56] >> it's like lemon lime.

[04:57] >> Is it literally just frozen grapes?

[04:58] >> This is frozen grapes and I added a bit

[05:01] of stevia, which I got you guys, too.

[05:03] And then lime is the key.

[05:05] >> With lime, that's it.

[05:06] >> It gives it like a little bit of sour.

[05:07] And these tasty recipes should be enough

[05:09] to keep them on track with their diet.

[05:11] But their diet alone is not going to be

[05:13] enough. If Luke and Nicole lose muscle

[05:15] on this plan, it's actually going to

[05:16] take them longer to get abs because more

[05:18] of the weight that they lose isn't

[05:20] actually fat. This is where the second

[05:23] step in their plan becomes essential,

[05:25] training. Now, most people think getting

[05:27] abs means long ab circuits and tons of

[05:29] cardio. But in reality, the most

[05:31] effective way to build them is strength

[05:33] training. Because when you're feeding

[05:34] your body less than it needs, your body

[05:36] needs extra energy. And it can get it

[05:38] from two places, your fat or your

[05:40] muscle. And if you're not lifting

[05:41] weights, it's going to burn both.

[05:43] Strength training, it tells your body to

[05:45] keep the muscle and burn the fat

[05:46] instead. But there's a catch. You have

[05:48] to train your whole body. Vicki learned

[05:50] this the hard way. She's currently doing

[05:52] an ab experiment with me and she lost

[05:54] five pounds in a month from only dieting

[05:56] and training her abs. But only two of

[05:59] those five pounds were fat and the rest

[06:01] was muscle loss. So her body fat

[06:03] actually barely changed. But what's

[06:05] interesting is the only place where she

[06:07] did not lose muscle was her abs, which

[06:09] again was the only muscle she was

[06:11] training. Which is why for Nicole and

[06:12] Luke, I built them both a 4-day workout

[06:15] split using our Built with Science Plus

[06:16] app that will hit every single muscle

[06:19] using two upper body workouts and two

[06:21] lower body workouts per week. And on day

[06:23] one, I tested their max push-ups and

[06:24] pull-ups. So, by the end of the

[06:25] transformation, we'll see if they got

[06:27] any stronger. But as a police officer, I

[06:29] want to add a bonus test to see just how

[06:31] good he is at catching a would-be

[06:33] criminal.

[06:37] >> You ready for the health thing?

[06:40] >> Okay.

[06:40] >> All right.

[06:45] Holy.

[06:51] >> Okay.

[06:53] >> Got him.

[06:55] >> All right. So, that was a minute. And

[06:58] this chase brings us to the final

[06:59] component of Luke and Nicole's plan,

[07:01] cardio. But rather than going all out, I

[07:03] actually want the majority of their

[07:04] cardio to look like this.

[07:08] Now, when I was younger, I thought the

[07:09] only way to get six-pack abs was through

[07:11] intense cardio, things like sprints and

[07:13] circuits. And to be fair, they do work.

[07:15] I'd use them myself to get really lean,

[07:17] but they are draining. They require a

[07:19] lot of willpower, and they're just not

[07:21] something that most people can stick to

[07:22] long term. And that is where walking

[07:24] comes in. It's low effort, easy to

[07:26] recover from, and when done

[07:27] consistently, it keeps your daily

[07:29] calorie burn high without you burning

[07:31] out. And so, right now, Nicole and Luke

[07:33] are averaging about 5,000 steps per day.

[07:35] I want them to push that up to 10,000,

[07:38] which should increase their daily

[07:39] calorie burn by roughly 200 calories and

[07:42] help speed up their fat loss. And this

[07:44] extra activity should help Luke with his

[07:46] police work as well. Hopefully, compared

[07:48] to running down Dennis, this abs plan

[07:50] should be a piece of cake.

[07:51] >> Technically, day two of the challenge. I

[07:54] know I'm going to work hard and I know

[07:55] I'm going to have a good attitude with

[07:56] all of it and I know I'm sticking with

[07:57] it, so I'm excited to crush it.

[07:59] >> And Luke and Nicole both committed to

[08:01] seeing this plan through. In just the

[08:03] first week of their plan, they were

[08:04] actually surprised to realize how many

[08:06] of the same meals they could still eat,

[08:07] but with just a few simple adjustments.

[08:09] >> The real kicker we just realized is

[08:12] >> I would have layered it in a bunch of

[08:14] olive oil. Sometimes I put steak sauce

[08:16] on it and then at the end I would often

[08:18] take butter, melted butter, and I would

[08:22] like drizzle it on the steak bites.

[08:24] >> And honestly, it doesn't taste that

[08:26] different without all those things.

[08:28] >> Mind-blowing. And in their first two

[08:30] weeks, both Luke and Nicole were

[08:31] dropping on the scale at the exact rate

[08:33] we wanted, which meant that we're right

[08:35] on track with our 90-day timeline.

[08:38] >> Yep, that'll do the trick. So, I've been

[08:40] trying to do oatmeal recently and I'm

[08:42] just would do anything to have an

[08:44] English McMuffin or a breakfast sandwich

[08:47] from McDonald's, but I feel like halfway

[08:50] through right now and I've been giving

[08:52] myself those meals where it's like, oh,

[08:54] little like chicken nuggets and sweet

[08:56] potato fries from home and like the

[08:58] calories fit and everything. It just

[08:59] feels like mentally I feel like I'm

[09:01] going nowhere and physically it feels

[09:03] like it's hurting my body cuz I'm not

[09:05] eating so clean, if that makes sense. So

[09:07] far, Nicole has been struggling with

[09:09] hunger and cravings. And as this

[09:11] challenge intersected with the holidays,

[09:12] she was finding it really challenging to

[09:14] stay on target whenever they got

[09:16] together with the family. And this is

[09:17] where I think women actually do have it

[09:18] harder than guys. Not only is Luke 40 lb

[09:21] heavier than Nicole, but he's also

[09:23] carrying an additional 30 lb of muscle,

[09:26] which helps speed up his metabolism,

[09:28] which just gives him a lot more

[09:29] flexibility with managing his meals. And

[09:31] this difference only became clear on

[09:33] weekends when Luke was able to budget

[09:35] his calories to order his favorite pizza

[09:36] while Nicole had to spend 45 minutes

[09:39] making a lower calorie alternative just

[09:41] to stay on target.

[09:42] >> I always have to make my at home pizza

[09:43] and then smell his freaking pano the

[09:46] whole time.

[09:47] >> We've done it probably two or three

[09:49] times at this point.

[09:50] >> But there is one challenge Luke and

[09:51] Nicole was struggling with together.

[09:53] >> As you can see behind me, it's 3:00 a.m.

[09:55] Currently on a night shift and I was

[09:57] lucky enough to be able to get a workout

[09:58] 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.