How I finally got rid of belly fat and developed visible abs, uhh and KEEP THEM (just copy me lol)
Summary
TLDRThe video discusses a personal journey of overcoming belly fat and achieving visible abs. The speaker emphasizes that genetics play no role in their success, instead crediting consistent principles in diet and exercise. They debunk myths about abs, explaining that visibility comes from fat loss, not just ab exercises. The speaker highlights the importance of finding a sustainable diet, stressing that no single diet is superior. They advocate for low-carb, high-fat, and high-protein meals, intermittent fasting, and a simple workout regimen to maintain muscle and burn fat. Cardio is minimal, with walking being the primary activity.
Takeaways
- 💪 You don't need good genetics to get visible abs; consistency and the right approach matter more.
- 😓 Training abs alone won't make them visible; you need to reduce body fat through a caloric deficit.
- 🍽️ Every diet can work as long as it keeps you in a caloric deficit long enough to show your abs.
- ⏳ Getting abs is a long process that requires time, consistency, and a diet that's easy to stick to.
- 🥩 A low-carb, high-fat, high-protein diet works best for maintaining lean body mass and visible abs.
- 🍩 Allowing a 'cheat day' once a week can help prevent cravings and maintain long-term discipline.
- 🥦 On strict days, avoid processed sugar, cook with butter, and eat plenty of protein to stay satisfied.
- ⏱️ Intermittent fasting helps control hunger by limiting eating to a 6-8 hour window, minimizing cravings.
- 🚶 Walking 10,000 steps a day is simple but effective cardio for fat loss without excessive effort.
- 🤔 Staying lean is easier if you develop sustainable eating habits and avoid diets that feel restrictive.
Q & A
What is the speaker's main message regarding genetics and getting abs?
-The speaker emphasizes that good genetics are not necessary to achieve visible abs. They claim to have poor genetics and a slow metabolism, yet still managed to develop abs through diet and consistency.
What is the speaker’s experience with various diets?
-The speaker has tried multiple diets, including keto, 'If It Fits Your Macros', and even being vegetarian. However, none of these worked for them long-term. They now follow a low-carb, high-fat, and high-protein diet that works for them without needing to count calories.
What does the speaker say about the role of ab training in developing visible abs?
-The speaker claims that training abs does not make them visible but only adds thickness to the midsection. Visible abs are achieved by reducing body fat through a caloric deficit.
Why does the speaker recommend finding a diet that is easy to stick to?
-The speaker stresses that consistency is key to maintaining abs. They believe that any diet can work if it helps create a caloric deficit, but it is more important to find a diet that is easy to follow long-term in order to maintain progress.
What is the speaker's approach to maintaining their diet and indulgences?
-The speaker follows a strict diet for six days a week and allows themselves one day of indulgence, where they enjoy foods they crave, like donuts or fried chicken. This balance helps them stay on track without feeling deprived.
What principles does the speaker follow during their strict dieting days?
-The speaker follows three principles: 1) No processed sugar in any meals, 2) Cooking everything in butter, and 3) Eating as much protein as they want, with 50g of protein in each of their three daily meals.
How does the speaker control their appetite and prevent binge eating?
-The speaker practices intermittent fasting, eating all their meals within a 6-8 hour window, and avoids snacks outside of that period. They also consume fat, especially from butter, to regulate their hormones and suppress appetite.
What is the speaker's view on fat in the diet?
-The speaker believes fat is not the enemy and helps regulate hormones and suppress appetite. They argue that bodybuilders often binge because they don't get enough fat in their diet.
What exercise routine does the speaker recommend?
-The speaker recommends starting with training three days a week and gradually increasing to six days as you become more advanced. They suggest focusing on quality reps and volume, especially when training fasted, for better muscle mass over time.
What is the speaker’s approach to cardio?
-The speaker does not engage in intense cardio like running or swimming. Instead, they aim to walk 10,000 steps a day, which they find sufficient for maintaining visible abs in combination with their diet and other exercise routines.
Outlines
💪 Overcoming Genetics and Achieving Abs
The speaker shares their journey to achieving visible abs, emphasizing that good genetics did not play a role in their success. They express a long-standing desire to look like superheroes and anime characters but initially struggled with a poor physique. They were 'skinny fat,' storing fat mainly in the stomach and face, and had a slow metabolism. After trying various diets (like keto and vegetarianism), they found success with principles that suited them, stressing that the key to abs is consistency and finding a diet that's easy to stick to. Training abs only builds thickness, but abs become visible through fat loss achieved by being in a caloric deficit.
🔥 Debunking Abs Myths
The speaker debunks three common myths about achieving abs. First, training abs alone will not make them visible; fat loss through a caloric deficit is essential. Second, every diet that helps achieve abs works because it creates a caloric deficit, but the best diet is one you can stick to long-term. Lastly, maintaining abs is not hard if you follow a sustainable diet. Losing abs is a gradual process, like gaining fat, so the key is to follow a diet you can commit to for the long term.
🍽️ The Speaker's Diet Plan
The speaker introduces the diet that worked for them: low-carb, high-fat, and high-protein. They do not strictly follow a named diet like keto but keep their carbs low for six days and allow themselves one cheat day per week. They avoid processed sugars, cook with butter, and eat three high-protein meals a day. The flexible cheat day helps them stay consistent with their diet throughout the rest of the week. This approach has helped them avoid overeating while still enjoying occasional indulgences without losing progress.
😤 Managing an Obsessive Personality and Dieting Struggles
The speaker discusses their obsessive, all-or-nothing personality when it comes to dieting. They admit that allowing a poor food choice on a strict day leads to overeating and guilt. To manage this, they recommend intermittent fasting, eating all meals within a 6-8 hour window, and avoiding snacks outside of this period. This helps reduce cravings and keeps the body in a fat-burning state. They also emphasize that fat is essential for regulating hormones and controlling appetite, suggesting butter as a key ingredient to make meals more satisfying.
🏋️♂️ Building Muscle to Stay Lean
Exercise is an important part of the speaker's strategy. They recommend strength training to build muscle mass, which helps burn more calories at rest. Initially, they suggest training three days a week, eventually increasing to six days for more advanced individuals. While training fasted, they advise focusing on quality reps and volume rather than expecting significant muscle gains. Over time, the body adapts to training in a fasted state, contributing to long-term success in building muscle while staying lean.
🚶♂️ The Role of Cardio in Achieving Abs
Contrary to popular belief, the speaker argues that intense cardio routines are unnecessary for achieving abs. They do not run or swim but instead aim for about 10,000 steps a day through walking. This consistent level of movement, combined with the other principles, helped them achieve visible abs. The simplicity of this approach is key, but the speaker emphasizes that it requires persistence where others may give up.
Mindmap
Keywords
💡Caloric Deficit
💡Consistency
💡Low-Carb Diet
💡Intermediate Fasting
💡Processed Sugar
💡Fat as an Appetite Suppressant
💡Core Strength
💡Walking for Cardio
💡Training Fasted
💡Slow Metabolism
Highlights
The speaker emphasizes that genetics don't play a role in their transformation; consistency and finding the right approach matter more.
They tried various diets like keto, If It Fits Your Macros, and vegetarianism, but none worked until they adopted a simple, principle-based approach.
The speaker doesn’t count calories, nor do they follow any specific diet. Instead, they focus on a few key principles that are easy to stick to long-term.
The speaker stresses the importance of finding what works for you personally, which takes trial and error.
Abs are revealed through lowering body fat via caloric deficits, not by doing ab exercises. The exercises just add thickness to the midsection.
Every diet can potentially work as long as it puts you in a caloric deficit. It’s about what diet is easiest for you to follow consistently.
Staying lean isn’t as hard as people think if you get lean on a diet you can stick to in the long run.
The diet that worked for the speaker is low carb, high fat, and high protein, allowing for occasional indulgences to prevent cravings from building up.
On strict days, they avoid processed sugar, cook with butter, and consume high amounts of protein with each meal.
The speaker adopts intermittent fasting, eating within a 6-8 hour window, which helps reduce cravings and maintain a fat-burning state.
They recommend incorporating fat into your diet to help regulate hormones and suppress appetite, with butter being a key ingredient.
Building muscle mass is essential because more muscle increases calorie burn at rest, making it easier to stay lean.
They suggest training three days a week initially, gradually increasing to six days a week as you get more advanced.
The speaker doesn’t do traditional cardio but focuses on walking, aiming for 10,000 steps a day to achieve fat loss.
The speaker’s philosophy is simple but hard to execute: persistence and consistency are key to success.
Transcripts
this is how I finally got rid of my
belly fat and develop well visible ABS
now I want to be clear at no point in
time should you believe that I have good
genetics I really don't bro for a long
time good morning uh I wanted a body
like superheroes and anime characters
but of course I was never able to
achieve it that's the
truth pretty fat right now I look
terrible for most of my life
uh here are some pictures to give you
proof that I'm not another guy spitting
out you know words from his ass what the
hell is his problem yeah proof by
default I'm skinny fat I store a good
chunk of my fat on my stomach and face I
also have a very slow metabolism this is
how I look now big difference I've tried
virtually every diet under the sun keto
If It Fits your Macros I was even a
vegetarian like what the hell nothing
ever STI though like here's the deal
right now I don't count calories I don't
eat chicken rice and broccoli I don't
follow any particular diet I only follow
a few principle when it comes to eating
and it has worked wonders and
beautifully for me because I only follow
a few principle everything is easy to
stick to and that's why I want to stress
in this goddamn video do what works for
you it'll take a lot of Trials and
errors but do what makes it easy for you
to be consistent you can literally get
get abs on any diet but whether you'll
be able to keep them boils down to how
easy the diet is to follow and how long
you can do it for right it's all a
factor of time part one breaking your
limiting beliefs before we actually go
over to the principles let's debunk some
myth you might have about getting abs
number one training ABS won't make them
visible it only adds thickness to your
midsection it's only when you drop body
fat and go into a caloric deficit that
your abs will be become visible this was
the case for me you might think I'm
contradicting myself because I train ABS
now but thing is bro I train ABS now
because I'm doing calisthenics and I
need core strength for a lot of the
skills and get this even though I barely
trained them I still had
ABS number two every Diet Works I'll say
it now there's no magic diet every
single diet that gets you lean simply
puts you at a caloric deficit long
enough for you to lose all the weight
needed to see your abs some are easier
to follow than others yes that's true
but it all boils down to what makes it
easier for you to stick to I'll tell you
what has worked for me in this video so
excuse me hang on tight number three
once you get abs it's hard to lose them
in one of my popular videos I had a
comment saying getting lean is easy but
staying lean is hard that's true and
false at the same time leaning down is
easy if you're committ it once you're a
lean if you hate the diet and it's
something you can't continue that's when
you start to lose your progress remember
jig getting lean and chisel takes
goddamn months getting fat and flabby is
pretty much the same process you make
choice that stacks on each other and
over time well you get the result of
your actions all stacked upon each other
don't believe it's hard to stay lean
simply get lean on a diet that's easy to
stick to part two the diet I know you've
been wondering what the [ __ ] do I eat
what's the diet what's the diet I want
to get lean I got you simply put the
diet that has worked for me is low carb
high fat high protein what's the name of
it there's a specific name for it this
is just what I do it's very similar to
slow carbs if you've read the 4our body
by temp feris but won't go into it too
much just know now it's not keto or
cornivore wild and Primal and [ __ ]
I don't need to count calories I still
indulge in carbs every now and then I'd
say for six days of the weeks I'm strict
and for one day I treat myself to
something that I'm craving sometimes you
know that's Donuts other times it's
fried chicken I can never stuff myself
to the point of losing all progress
though that's something you learn about
once you actually get lean you find that
you make better food choices to lean or
you become so you know where your limits
are the one day of semi Freedom with
food keeps me from going in Saye and
allow me to push through the 6 days of
restriction here the principle that I
follow on the 6 days that I'm strict
with the diet number one no processed
sugar in any of my meals number two cook
everything in butter whenever I can
number three I can eat as much protein
as I want I eat three meals a day and
generally about 50 g of protein with
each of them if I want some vegetable of
fruit I'll have some in my third Meal
which is later during the day but part
three my secret to not bji I would say I
have a very obsessive and compulsive
personality I'm like a 100% Allin type
of guy or I'll have zero of whatever
that activity is there's no balance for
me when it comes to dieting if I allow
myself go with a poor food choice on the
strict days which is six days of the
week I find myself stuffing myself until
my stomach hurts and then feeling guilty
about it what the [ __ ] happened and of
course kind of by now right like once
you start feeling guilty it's like a
downward spiral if you happen to be like
that here's what I recommend number one
intermediate fasting eat all your meals
within a 6 to 8 hour time window what
outside of that window do not snack or
put anything with calories in your
goddamn mouth what you don't realize is
once you eat a small snack you start to
get a lot more craving if you simply
just didn't put anything in your mouth
of course over time this trains your
eating habit and and let you stay in a
fat burning state of the body much
longer than you normally would if you
were to you know stuffing stuff in your
mouth every single few
hours yeah number two don't view fat as
a devil or a sin contrary to popular
belief if you see bodybuilder binge
eating it's because they don't get
enough fat within their high carb high
protein and lowfat diet simple reasoning
fat do two things for you fat helps you
regulate your hormones and it also
suppress your appetite what I find to be
true is whenever I fail a diet it's not
because the diet doesn't work right it's
because I'm lazy and my appetite happens
to be very high on the goddamn diet so I
tend to eat more than I need to lose
weight on these diets this is where
butter will become your best friend
it'll help you make meals that are
cooked on a stove taste a lot better and
feel more satiating fat in general
doesn't matter if it's from butter or
anything it's going to help you control
your appetite a lot better you know I
recommend butter because it's literally
what I use but part four exercise with
dieting out the way I recommend you
exercise too and put on some muscle mass
the more muscle mass you have the more
calories you burn at rest this mean the
leaner and bigger you become the easier
it is for you to stay lean and big now
here's my personal recommendation I
recommend you train 3 days a week
starting out then as you get more
advanced and crazy and obsessed train 6
days a week I know here is if you're
training fasted don't expect to put on
serious weight with your lifting session
and that's fine quality reps and volume
will give you a lot of muscle mass over
time and you get used to training fasted
too so it's going to take some time to
getting used to training fasted but you
know it all evens out in the long run
all right part five cardio me I should
be serious though okay cardio is not
what you think it is like you're not
going to be on a bike 24/7 you don't
have to do anything crazy I don't do any
crazy cardio I don't run I don't swim I
just walk I aim to hit about 10,000
steps a day sometimes less just a little
and then sometimes a lot more depending
you know how far I walk or how long I
walk or how enjoyable to walk is I find
that trying to hit 10,000 steps a day on
top of the things that I recommended
gave me ABS in no time and that's much
all I do easy how
no simple yes it's very simple but
because it's not easy I always tell
myself this is what hard feels like and
this is why most people can't do it I am
where I am because I keep going where
people stop so see you next time
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