How I finally got rid of belly fat and developed visible abs, uhh and KEEP THEM (just copy me lol)

Summary

The 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

00:00

💪 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.

05:00

🔥 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.

Keywords

💡Caloric Deficit

A caloric deficit occurs when you consume fewer calories than your body needs to maintain its current weight. In the video, the speaker emphasizes that achieving visible abs is not about doing ab exercises, but about maintaining a caloric deficit long enough to reduce body fat. The speaker highlights that every diet that results in weight loss works by creating a caloric deficit, making it central to the process of getting lean.

💡Consistency

Consistency refers to the ability to stick with a diet or workout routine over time. The speaker stresses the importance of consistency in achieving and maintaining abs, explaining that even the best diet will not work if it's not sustainable in the long run. This concept is repeatedly emphasized as the key to both getting and staying lean.

💡Low-Carb Diet

A low-carb diet is a dietary approach that limits carbohydrates while increasing the intake of proteins and fats. In the video, the speaker explains that they follow a version of a low-carb, high-fat, high-protein diet to maintain a lean physique. This diet isn't keto, but it involves avoiding processed sugars and focusing on fat and protein for satiety and metabolic benefits.

💡Intermediate Fasting

Intermediate fasting refers to eating all meals within a specific time window, usually between 6-8 hours, and fasting for the rest of the day. The speaker uses this method to control cravings and stay in a fat-burning state for a longer period. It's presented as a helpful strategy for people who struggle with over-eating outside of their designated eating window.

💡Processed Sugar

Processed sugar is sugar that has been extracted and refined, typically added to foods for sweetness. In the video, the speaker advises against consuming processed sugar, especially during the strict days of their diet. Eliminating processed sugar is one of the key principles followed to reduce fat and maintain a lean body.

💡Fat as an Appetite Suppressant

Fat can help regulate hormones and suppress appetite, making it easier to avoid overeating. The speaker explains that including fat, particularly from sources like butter, helps them feel full and satisfied, preventing them from binging. Fat is highlighted as an essential component of the speaker's diet, countering the idea that all fat is bad.

💡Core Strength

Core strength refers to the strength of the muscles around the abdomen, pelvis, and lower back, which are crucial for various exercises and functional movements. The speaker explains that while training abs does not make them visible (due to body fat), core strength is important for calisthenics and other physical activities. Building core strength is a byproduct of the speaker's training routine.

💡Walking for Cardio

Instead of doing intense cardio exercises like running or swimming, the speaker emphasizes the importance of walking to burn calories. The goal is to hit around 10,000 steps a day. Walking is presented as a simple and accessible form of cardio that contributed significantly to the speaker's ability to achieve visible abs.

💡Training Fasted

Training fasted refers to working out without having eaten beforehand, often in the morning. The speaker explains that they have adapted to training in a fasted state, acknowledging that while it may take some getting used to, it eventually becomes easier and still allows for muscle gain over time. This practice is linked to the overall philosophy of intermittent fasting and caloric control.

💡Slow Metabolism

A slow metabolism refers to the body's tendency to burn fewer calories at rest, making it harder to lose weight. The speaker mentions that they have a slow metabolism, which contributed to their struggle with belly fat and maintaining a lean physique. Despite this, the speaker was able to achieve abs through dietary adjustments and consistent exercise.

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