Why 92% of People NEVER Get Abs
Summary
TLDRThe video script reveals that only a small percentage of American men, between 8-10%, possess visible six-pack abs due to high body fat percentages. It emphasizes the need for patience in reducing body fat to below 13-15% and the importance of maintaining a calorie deficit. It also discusses the role of genetics in abdominal appearance, the necessity of progressive overload in ab exercises, and the myth surrounding crunches leading to lower back pain. The script advises against relying solely on compound exercises for ab development and promotes dedicated ab workouts with heavy weights twice a week.
Takeaways
- 🔢 Only a small percentage of men in America have visible six-pack abs, with estimates ranging from 8% to 10%.
- 💪 Achieving visible abs requires a body fat percentage below 13%, with most people needing to be between 6% and 13%.
- 🕒 Patience is crucial as abdominal fat is one of the last areas to reduce, and it can take months of consistent calorie deficit to see results.
- 🔄 Continuously readjusting your diet plan is necessary as your body adapts and changes, requiring adjustments to maintain a calorie deficit.
- 🧬 Genetics play a role in the appearance of abs, with the number and arrangement of tendinous inscriptions affecting how abs appear.
- 🏋️♂️ Progressively overloading and developing the abs is essential for visibility, as the rectus abdominis responds well to increasing weight loads.
- 🙅♂️ Avoid relying solely on compound exercises for ab development; specific ab exercises are necessary for optimal growth.
- 📅 Training abs at least twice a week with heavy sets is recommended for growth, but avoid overtraining by allowing adequate rest periods.
- 🙅♀️ Don't fear crunches and sit-ups; they are effective for building the rectus abdominis when performed with proper form.
- 🔗 For a comprehensive approach to losing body fat and revealing abs, consider structured programs that include diet, exercise, and coaching support.
Q & A
What percentage of American men are estimated to have visible six-pack abs?
-According to the Fitness Institute of America, only about 8% of men in America have visible six-pack abs. However, the American Council on Exercise suggests it could be as high as 10%.
What body fat percentage is generally required to have visible abs?
-A body fat percentage between six and thirteen percent is considered the general range where one's body fat is sufficiently low enough to have abs pop and show.
Why do people often fail to see their abs despite efforts?
-People often fail to see their abs due to impatience, not maintaining a low enough body fat percentage, not continuously readjusting their diet plan as they lose fat, and genetic factors that affect the appearance of their abs.
Why is it important to maintain a low body fat percentage to see abs?
-Maintaining a low body fat percentage is crucial to see abs because a layer of fat covering the abdominal muscles prevents their visibility. The belly area is one of the last spots to release fat, requiring patience and consistent effort.
How should one adjust their diet plan as they lose fat and get leaner?
-As one loses fat and gets leaner, they should readjust their diet plan by reducing calories and macros to continue burning body fat. This is necessary because resting metabolic rate changes as body fat decreases, and a calorie calculator may no longer accurately reflect the required deficit.
What is the role of genetics in the visibility of six-pack abs?
-Genetics play a role in the visibility of six-pack abs through the number, thickness, and arrangement of tendinous inscriptions, which are tendons that run between the rectus abdominis muscle. These factors determine how the abs appear, even at a low body fat percentage.
How should one train their abs to enhance their visibility?
-To enhance the visibility of abs, one should train them with progressive overload, using heavier weights over time, and perform multiple sets with six to ten reps. It's also important to focus on exercises that specifically target the rectus abdominis muscle.
Why is it a mistake to rely solely on compound exercises for ab development?
-Relying solely on compound exercises like squats and deadlifts for ab development is a mistake because they do not provide the same level of activation for the rectus abdominis as direct ab exercises do. Compound exercises are not as effective for developing visible abs.
How often should one train their abs for optimal results?
-For optimal results, one should train their abs at least twice a week with at least nine heavy, weighted sets during each session. This frequency allows for adequate training volume and recovery time, which are crucial for muscle growth.
Why is it incorrect to avoid crunching and sit-up movements when trying to develop abs?
-Avoiding crunching and sit-up movements is incorrect because these exercises are essential for spinal flexion, which is a primary function of the rectus abdominis. Static exercises like planks, while beneficial for core stability, do not provide the same stimulus for building the rectus abdominis muscle.
What is the significance of training volume in muscle growth, particularly for the abs?
-Training volume, which is the product of total sets, reps, and weight load used, plays a significant role in muscle growth. Studies show that training a muscle group more often, like twice a week, can lead to more muscle growth compared to training once a week.
Outlines
💪 Achieving Visible Abs: Challenges and Solutions
This paragraph discusses the rarity of visible six-pack abs among American men, with estimates ranging from 8% to 10%. It highlights the importance of low body fat percentages (6-13%) for abs to be visible. The text emphasizes the need for patience in achieving a low body fat percentage, as the abdominal area is one of the last to lose fat. It advises against getting demotivated and quitting a calorie deficit diet, as this can lead to regaining fat in the abdominal area. The paragraph also addresses the need for continuous adjustment of diet plans as body fat decreases and metabolic rates change, suggesting reducing calorie intake by 200-300 calories per day when hitting a plateau.
🏋️♂️ Developing Abs Through Progressive Overload and Specific Training
Paragraph 2 focuses on the可控 factors in developing abs, such as progressive overload and specific ab exercises. It criticizes the common mistake of neglecting ab training with free weights and relying solely on compound exercises. The paragraph stresses the importance of training abs with specific exercises like weighted decline sit-ups and leg raises, aiming for multiple sets with heavier weights. It also discusses the significance of training volume and recommends training abs at least twice a week with sufficient sets and reps. The paragraph dispels myths about crunches causing back pain and advocates for full-range-of-motion exercises to effectively build the rectus abdominis.
📈 Six-Week Shred: A Comprehensive Approach to Fat Loss and Abs Visibility
The final paragraph introduces a free six-week shred program designed to help individuals lose body fat and reveal their abs. It includes a personalized meal plan, a recipe book, a workout plan with a dedicated ab workout, and coaching support. The paragraph serves as a call to action, encouraging viewers to participate in the program for a streamlined approach to achieving their fitness goals.
Mindmap
Keywords
💡Six-pack abs
💡Body fat percentage
💡Calorie deficit
💡Patience
💡Adaptive thermogenesis
💡Tendinous inscriptions
💡Progressive overload
💡Compound exercises
💡Isometric exercises
💡Volume
💡Full range of motion
Highlights
Only 8% of men in America have visible six-pack abs according to the Fitness Institute of America.
Some studies estimate up to 10% of men have visible abs, but most have too high body fat to see them.
A body fat percentage between 6-13% is generally needed for abs to be visible.
Almost everyone can get abs, but common mistakes prevent many from seeing them.
Patience is key as the body fat percentage must be maintained under 13-15% to see abs.
The belly area is one of the last spots to release fat, requiring consistent calorie deficit.
People often get demotivated and quit their diet, which sets them back.
Adjusting the diet plan as you burn fat and get leaner is crucial.
Carrying more body fat can boost resting metabolic rate, affecting calorie needs.
Adaptive thermogenesis can slow the resting metabolic rate as you lose fat.
When hitting fat loss plateaus, readjusting calorie intake is necessary.
Genetics can affect the appearance of abs, with some unable to achieve a six-pack due to muscle structure.
Progressively overloading and developing abs is essential for visibility.
Most men do not train their abs with free weights, which is a mistake.
Weighted ab exercises with multiple sets of six to ten reps are recommended.
Training abs at least twice a week with heavy weighted sets is advised.
Avoid training abs every day; rest is essential for muscle recovery and growth.
Crunch and sit-up movements are effective for building abs, contrary to popular belief.
Full range of motion in ab exercises is important for both concentric and eccentric phases.
The presenter offers a free six-week shred program for a streamlined approach to fat loss.
Transcripts
only eight percent of men in America
have visible six-pack abs according to
an estimate based on Research from the
Fitness Institute of America other
studies such as those conducted by the
American Council on exercise have
estimated that it can be as high as 10
percent but there's also data that shows
that most American men actually have way
too high of a body fat percentage to see
visible AB definition with only three to
five percent of the population
maintaining a body fat percentage
between six and thirteen percent this is
considered a general range where your
body fat is sufficiently low enough to
have your abs pop and show now the
bottom line truth is almost everyone
watching this video can get abs but most
people make major mistakes that prevent
them from ever seeing well-defined
abdominal muscles and the first issue is
that most people are too impatient like
I said seeing your abs requires you to
maintain a relatively low body fat
percentage usually under 13 to 15
percent and unfortunately very few
people ever get their body fat
percentage that low if you have a layer
of fat covering your abs you're not
going to be able to see a six-pack and
this comes down to an issue of patience
because the belly area is one of the
last spots to release fat since it's
your center of mass so it doesn't cost
much energy for your body to maintain
the fat around your stomach that's why
you'll see fat reduction from your face
arms and legs long before you see it
coming off your midsection the only
solution is to stick to a calorie
deficit for long enough to ultimately
reach that stored belly fat this is
where patience comes into play many
people get demotivated when they're not
noticing fat loss around their abs and
that makes them start to slack on their
diet or quit entirely instead if you
just keep plowing forward and you stick
to a calorie deficit made up of healthy
foods your body will eventually start
pulling from the fat that sits around
your abs this can take months of
consistent work and unfortunately every
time that you lose motivation or faith
that you're making progress and you quit
your diet plan you wind up setting
yourself back big time because even
though the belly area is one of the last
spots to go it's one of the first lots
that your body prefers to store fat when
you gain it back by binging or giving up
on your diet so if you want to see your
abs commit to staying in a calorie
deficit and eating right until your body
fat percentage is low enough and this
actually leads to another major issue
not continuously readjusting your diet
plan as you burn fat and get leaner most
people calculate their calorie deficit
once when first starting their diet plan
but as you stick to a calorie deficit
and you lose fat many things begin to
change it's counter-intuitive to think
that simply carrying around more body
fat actually boosts your resting
metabolic rate but think about it if
you're carrying an extra 20 pounds
everywhere you go it'll make all
non-exercise related movements consume
more energy in the process of losing fat
you may also lose some muscle and
something known as adaptive
thermogenesis will also set in playing
an impact on a slowing resting metabolic
rate so when you hit fat loss plateaus
which given a long enough timeline you
definitely will you have to adjust your
calories macros to continue burning body
fat even if a calorie calculator is
telling you that you're eating 500
calories below maintenance every day and
that you are in a calorie deficit that
calculator could be completely wrong and
the way that you know if it's wrong is
by evaluating if you're burning fat or
not if you're not losing inches and you
don't see any progress in the mirror for
weeks or months but you're also not
gaining any body fat then that literally
means that your current diet is keeping
you hovering at maintenance even if you
lost fat with this diet plan and calorie
deficit originally it's now your new
maintenance set point so to fix this you
should try reducing your diet by another
200 to 300 calories per day each time
you hit a plateau for a few weeks then
re-evaluate a few weeks later and repeat
this process every time you hit a
plateau it'll likely take multiple
adjustments to reduce your body fat low
enough to see six-pack abs and speaking
of six packs another potential issue
that I have to mention which is the only
one that's outside of your control is
genetics some people physically cannot
get six-pack abs because of the way the
rectus abdominis is shaped the rectus
abdominis is the external layer of ab
muscle that we all commonly refer to as
a six-pack but in reality the rectus
abdominis is actually one sheet of
muscle rather than the six separate
muscles that it appears to be the thing
that makes it appear like separate
muscles is something known as tenderness
inscriptions these are tendons that run
in between the rectus abdominis and
they're highly based on genetics most
people will have three to five
tenderness inscriptions and these
tendinous inscriptions come in all
different thicknesses sizes and even in
lopsided Arrangements this is why one
guy can have perfectly symmetrical APAC
ABS when maintaining a low body fat
percentage meanwhile another guy with
the same body fat percentage can only
see a four pack for this reason your
goal shouldn't be to have an 8 or 10
pack or even a six pack for that matter
everyone watching this video can get
lean enough to see ABS regardless of how
many blocks show up when you do actually
get lean since you can't add more
tenderness inscriptions you shouldn't
compare your abs to some model that
genetically has different looking ABS at
an anatomical level now something that
is fully in your control is your ability
to progressively overload and develop
your abs over time and this is one of
the biggest mistakes I see people making
most men do not train their abs with
free weights at all they'll try to lift
heavier weight loads for exercises like
squats bench presses and even bicep
curls but they treat ABS completely
differently the truth is your rectus
abdominis like other muscles in your
body responds very well to using heavier
and heavier weight loads over time aside
from lowering your body fat percentage
you can also affect visibility by
growing your abs bulk your abdominal
muscles will pop through the skin and
show more than underdeveloped ab muscles
in the same way that developed shoulders
will look rounder and more defined
compared to shoulder muscles that have
not been been properly developed with
Progressive overload so every week your
goal should be to lift a heavier weight
with your ab exercises and you should be
shooting for multiple sets consisting of
six to ten reps rather than doing
endless crunches with just your body
weight to build AB muscle you also want
to avoid the common mistake of relying
on compound exercises like squats and
deadlifts this is another reason that
most people never see abs for a long
time it was believed that you can get a
perfect six-pack just by stimulating
your abs for growth indirectly with
compound exercises however research has
revealed that you won't even get half
the activation for your rectus abdominis
even when lifting extremely heavy weight
loads for exercises like squats
deadlifts and clean impresses when
compared to basic ab exercises like the
straight leg sit-up so train your abs
with AB specific exercises like weighted
decline sit-ups weighted leg raises with
pulse ups and weighted crunches and work
on increasing the weight load that you
use over time you should also make it a
point to train your abs at least twice a
week with at least nine heavy weighted
sets during each session this is
something that most people once again
get wrong they throw in some crunches at
the end of a training session and wind
up with hardly any training volume by
the end of the week volume plays one of
the biggest impacts on muscle growth and
it essentially boils down to Total sets
times reps times weight load used
Studies have shown that you can achieve
more muscle growth by training a muscle
more often like two times a week
compared to just one time a week so make
sure you do that with that said don't
make the mistake of training abs every
day this falls into the same category of
treating ABS differently than other
muscles in your body we all know that we
have to give our shoulders our legs and
our backs and other muscles time to
recover from the last workout typically
it's recommended to take 48 to 72 hours
off before training these same muscles
again but many people try to get abs by
doing endless reps of body weight
crunches on a daily basis just like
other muscles the ABS will recover and
grow while resting and just like it
wouldn't be optimal for muscle growth to
train shoulders every day it's also not
optimal to train abs every day two to
three dedicated AB specific workouts per
week with heavy weight is more than
enough another reason that most people
never get abs is that they try to avoid
crunching and sit-up movements and
instead they stick to isometric or
static ab exercises like planks a lot of
this comes from a false fear that
crunching movements lead to lower back
pain but this is actually not true and
has been disproven again and again one
of the main functions of your rectus
abdominis from an anatomical perspective
is spinal flexion when you're doing
exercises like decline sit-ups or even
regular crunches you go back and forth
between flexion and extension of the
spine or in other words you have a
concentric phase on the way up and an
eccentric phase on the way down
meanwhile if you're just doing static
exercises like planks you just hold an
isometric contraction even though planks
are great especially for your deep
stabilize your muscles like your
transverse abdominis there are far
better exercises for building a block
your rectus abdominis that focus on
flexion around the spine and trunk area
once again most people wouldn't hold a
bicep curl halfway up to build their
biceps they would do reps where they
would go through a full range of motion
reaping benefits from both the
concentric and The Eccentric phases of
the exercise however as usual abs are
treated differently even though they
shouldn't be so to be clear you should
be doing crunching and sit-up movements
through a full range of motion and to
protect your spine make sure you have
good form and you're not making
dangerous mistakes like pulling on your
head and neck during each of your reps
so that about wraps it up I really hope
this video has helped you find some of
the issues that could be preventing you
from seeing your abs if it has make sure
you subscribe to the channel and
remember that body fat is definitely one
of the biggest parts of the equation if
you have too much body fat you simply
won't be able to see your abs no matter
how developed they are so if you'd like
a streamlined approach to dropping 20
pounds or five percent of your body fat
in the next six weeks check out my free
six-week shred it'll come with a
personalized meal plan a recipe book a
workout plan that includes a full ab
workout plan and of course a coach will
be there to answer any questions and
guide you through the entire process to
find out more you can click the link
below in the description or you can
visit my website directly at
gravitytransformation.com I'll see you
guys soon
[Music]
[Applause]
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