Get Abs In 60 Days (Using Science)

Summary

This script offers a comprehensive guide to achieving a visible six-pack through proper training and diet. It emphasizes the importance of progressive overload training with just two exercises: weight-loaded crunches and leg raises, while debunking the myth that ab exercises are futile without leanness. The video also outlines a nutrition plan, suggesting a daily caloric intake based on body weight and a protein intake formula, highlighting the need for a balanced diet with minimally processed foods. Additionally, it recommends supplements like protein powder, creatine, and caffeine for enhanced performance and discusses the importance of tracking progress beyond the scale with photos and waist measurements.

Takeaways

• 💪 Training abs is essential for them to be visible when you're lean, contrary to the belief that they will show up on their own when you're lean enough.
• 🏋️ Progressive overload training with weight is recommended for optimal ab development, rather than high-intensity circuit workouts which may not be as effective for hypertrophy.
• 🔢 For building a six-pack, two exercises are suggested: weight-loaded crunches and leg raises, with specifics on how to perform them and the recommended sets and reps.
• 📉 Planks and anti-rotation movements are beneficial for core strength but may not be the most efficient for building a six-pack.
• 🍽️ A six-pack diet plan is outlined, emphasizing the importance of calculating daily calorie and macronutrient intake based on body weight and goals.
• 📉 It's crucial to adjust the diet plan based on individual metabolic differences and not rely solely on the scale for progress assessment.
• 📸 Taking progress photos and waist measurements can be more indicative of fat loss than relying on the scale alone.
• 🚫 Extreme leanness below certain body fat percentages can lead to negative side effects such as low energy, extreme hunger, and reduced libido.
• ☕ Supplements like protein powder, creatine monohydrate, and caffeine are recommended to support training and recovery, with specific guidance on their use.
• 📱 The use of a nutrition app, Macro Factor, is suggested for simplifying diet planning and tracking, with features like barcode scanning and analytics.
• 📈 The importance of a sustainable approach to fat loss is highlighted, including the recommendation to take a diet break if cutting for an extended period.

Q & A

What body fat percentage is typically associated with visible abs for men?

Visible abs for men typically start to appear around a body fat percentage of 20%, and they become more defined as the body fat percentage decreases to 10% or even 6% for a 'shredded' look.

What is the 'sweet spot' body fat percentage range for most men to achieve a visible six-pack without extreme dieting?

The 'sweet spot' for most men to achieve a visible six-pack without extreme dieting is between 10 and 20% body fat.

What are the recommended two exercises for optimal ab training according to the script?

The recommended two exercises for optimal ab training are a weight-loaded crunch and a leg raise.

Why is progressive overload training suggested for building abs?

Progressive overload training is suggested because it allows the ab muscles to be loaded with weight, which is essential for building muscle mass and achieving a defined six-pack.

How should one perform the weight-loaded crunch for effective ab training?

For the weight-loaded crunch, one can do a cable crunch by grabbing a rope and crunching while allowing the lower back to round, or do plate-weighted crunches by holding a plate against the chest and crunching down hard on the abs.

What is the recommended rep range and frequency for the weight-loaded crunch and leg raise exercises?

The recommended rep range for the weight-loaded crunch is 10 to 12 reps, and for the leg raise, it's 10 to 20 reps. Both exercises should be performed twice per week, with the last set taken to failure.

Why are planks considered less efficient for building a six-pack compared to the main two exercises?

Planks are great for general core strength and stability, but they may not be as efficient for building a six-pack as they do not directly target the six-pack muscles with as much tension as weighted crunches and leg raises do.

What is the recommended daily protein intake based on goal body weight for a six-pack diet plan?

The recommended daily protein intake is to multiply your goal body weight in pounds by 0.8 to 1.

How can one adjust their diet plan to ensure sustainable fat loss according to the script?

For sustainable fat loss, one should aim to lose about 0.5 to 1% of their body weight per week and consider taking a 2 to 3-week diet break if cutting for more than 3 months straight.

What are the three supplements recommended in the script for enhancing ab development and training performance?

The three supplements recommended are protein powder to help meet daily protein intake, creatine monohydrate for strength and muscle mass, and caffeine for focus and alertness during training.

How can the 'Macro Factor' app assist in planning and tracking diet for six-pack development?

The 'Macro Factor' app can automatically plan out a diet based on algorithms, track macros with a barcode scanner or nutrition label scanner, and provide analytics and weekly check-ins to help visualize progress and stay accountable.

Outlines

00:00

💪 Building Visible Abs Through Training and Diet

This paragraph discusses the appearance of abs at various body fat percentages, emphasizing the visibility of abs at around 20% for men and 28% for women. It introduces the concept of the 'six-pack sweet spot' and dispels the myth that ab training is unnecessary. The speaker advocates for proper hypertrophy training of the abs, recommending two key exercises: weight-loaded crunches and leg raises, to stimulate muscle growth and definition. The paragraph also touches on the ineffectiveness of high-intensity circuit workouts for ab development and suggests progressive overload training instead.

05:01

📈 Achieving a Six-Pack with Diet and Supplementation

The second paragraph focuses on the dietary approach to achieving a six-pack, providing a formula to calculate daily caloric and protein intake based on current and goal body weights. It stresses the importance of consuming at least 50g of fat daily and suggests that the type of food is less critical than meeting macronutrient targets. The speaker also mentions the benefits of minimally processed whole foods over processed junk. The paragraph outlines common mistakes in dieting, such as relying too heavily on the scale and setting unrealistic body fat goals, and offers advice on taking progress photos and waist measurements. It concludes with recommendations on supplements like protein powder, creatine monohydrate, and caffeine, and introduces the speaker's nutrition app, Macro Factor, which automates diet planning and tracks progress.

Keywords

💡Body Fat Percentage

Body fat percentage refers to the proportion of fat in one's body relative to total body mass. It is a key indicator for determining the visibility of muscles like the abs. In the video, different body fat percentages are associated with the visibility of abs, with 10-20% being the 'sweet spot' for most men and 18-28% for women.

💡Abs

Abs, short for abdominal muscles, are the muscles in the stomach area that many people aim to develop for aesthetic purposes. The video discusses how abs become visible at lower body fat percentages and how training and diet can help in achieving a six-pack.

💡Progressive Overload

Progressive overload is a training principle where the stress placed on the body during exercise is gradually increased over time to promote muscle growth. The video emphasizes its importance in ab training, suggesting that exercises like weighted crunches and leg raises should be performed with increasing intensity to stimulate hypertrophy.

💡Cable Crunch

A cable crunch is an exercise that targets the abdominal muscles using a cable machine. In the script, it is mentioned as an effective exercise for developing the upper abs, where the participant holds a rope attached to the cable, kneels, and performs crunches, allowing the lower back to round.

💡Leg Raise

Leg raises are exercises that target the lower abdominal muscles. The video suggests performing them on a Roman chair or hanging from a pull-up bar, emphasizing the importance of proper form to prevent lower back strain and effectively work the abs.

💡Planks

Planks are a core strengthening exercise that involves holding one's body in a horizontal position, usually with forearms on the ground. While the video mentions planks as beneficial for core strength and stability, it suggests they may not be the most efficient for building a six-pack.

💡Nutrition

Nutrition in the context of the video refers to the dietary practices necessary for achieving a lean physique where abs become visible. The script outlines a diet plan based on body weight and goal weight, emphasizing the importance of protein intake and a moderate caloric deficit.

💡Caloric Deficit

A caloric deficit occurs when a person consumes fewer calories than they burn, leading to weight loss. The video discusses setting up a diet with a caloric deficit to help lose body fat and make abs more visible, suggesting a reduction of 0.5 to 1% of body weight per week.

💡Supplements

Supplements in the video are additional nutritional substances that can aid in achieving fitness goals. It mentions protein powder for meeting protein intake, creatine monohydrate for strength and muscle mass, and caffeine for focus and alertness during training.

💡Macro Factor

Macro Factor is a nutrition app mentioned in the video that helps users track their macronutrients and create a diet plan. It is highlighted as a tool to simplify the process of diet planning and ensure users stay on track with their nutritional goals.

💡Diet Break

A diet break is a period during a long-term diet plan where calorie intake is temporarily increased to avoid metabolic adaptation and potential weight loss plateaus. The video suggests incorporating a 2 to 3 week diet break to maintain progress and prevent the body from adapting to a constant caloric deficit.

Highlights

Body fat percentages and their visual representation on abs from 50% to 6%.

The 'sweet spot' for visible abs is between 10-20% for men and 18-28% for women.

The importance of proper training for abs to be visible when lean enough.

Disputing the notion that ab training is a waste of time without leanness.

The need for progressive overload in ab training for hypertrophy.

Two essential exercises for optimal ab training: weight-loaded crunch and leg raise.

Techniques for performing weight-loaded crunches and leg raises effectively.

Progression tips for increasing weight or reps in ab exercises.

The role of planks and anti-rotation movements in core strength but not directly in six-pack development.

The importance of including cardio in a training plan for overall health and fat loss.

Setting up a six-pack diet with a formula based on body weight and goal weight.

The significance of macronutrient distribution and the role of minimally processed foods.

Common mistakes in dieting and the importance of adjusting caloric intake based on individual response.

The recommendation for a diet break during long-term fat loss to prevent muscle and strength loss.

The use of progress photos and waist measurements as indicators of fat loss.

The potential issues with setting too lean an end goal and the impact on health and well-being.

Recommended supplements for ab development: protein powder, creatine monohydrate, and caffeine.

Introduction of the nutrition app 'Macro Factor' for automated diet planning and tracking.

Features of the 'Macro Factor' app including barcode scanning and community support.

User transformations and testimonials showcasing the effectiveness of the app's algorithms.

Transcripts

what does your midsection look like

right now for reference this is what it

would look like at 50% body fat at 40%

your waistline is smaller but your abs

are still buried at 30% your stomach is

much flatter but you still don't have

visible ABS once you get to 20% that's

where your abs become visible and at 10%

body fat you'll have a well-defined

six-pack assuming you've developed your

abs through proper training which we'll

get to now at 6% body fat you'd be truly

shredded lean enough for a pro

bodybuilding competition in fact this is

an actual real life example of a natural

body body builder who got down to 6.2%

body fat measured by dexa but this zone

is the six-pack sweet spot where most

men want to be between 10 and 20% body

fat this is where you'll have visible

ABS but not suffer from the nasty side

effects of extreme dieting and this is

the same body fat display for women

where the six-pack sweet spot is here

around 18 to 28% body fat now if you're

curious this is what my abs looked like

at the end of my last cut at around 10%

body fat you can see that I have more of

a four-pack than a six-pack and while

you can't change the genetic structure

of your abs I'm going to explain how to

get your abs to pop regardless of the

genetic hand you were dealt by using

three science-based tools first how to

train your abs optimally using just two

exercises second how to adjust your diet

that help you calculate exactly how much

fat you need to lose and how to set up

your diet to mathematically guarantee

that you get there as long as you follow

the plan and third the supplements I

recommend that are actually worth your

money first let's talk about training

now it's popular these days to say that

AB training is a waste of time because

the argument goes you can train them as

much as you want if you're not lean

enough you won't see the definition

anyway but I disagree imagine applying

this logic to any other muscle it'd be

like saying don't train your shoulders

because unless you're lean enough you're

not going to see the definition anyway

but no one ever says that the point is

you do need to train your abs so that

when you cut down there's actually

enough muscle there for them to pop

through and if you build up your

abdominal muscles through proper

hypertrophy training they will pop more

just like any other muscle but the

problem with most AB training online is

that most Fitness influencers showcase

these fast-paced quote unquote fat

burning circuit Style workouts which

truly are a waste of time for the most

part that's because these workouts don't

actually get the abdominal muscles close

enough to failure to stimulate

meaningful hypertrophy they are

essentially just another form of cardio

sure you'll burn a few extra calories

but you're not building your six-pack

instead to get your six-pack to really

pop you'd be much better off doing

Progressive overload training just like

you would for any other muscle that

means loading the ab muscles with weight

and to build your best six-pack you

really only need two exercises one

weight loaded Crunch and one leg rate

that's it for the loaded crunch you can

do a cable crunch where you grab a rope

kneel down and crunch while allowing

your lower back to round as you squeeze

your abs don't yank the weight with your

hands keep tension on your six-pack if

you don't have a cable you can do plate

weighted crunches by holding a plate

against your chest and crunching down

hard on your six-pack do these for three

sets of 10 to 12 reps twice per week

taking your last set all the way to

failure that means you can't complete a

full rep despite maximum effort every

time you train try to add some weight or

a rep while keeping your for form nice

and controlled these will hit the full

six-pack but probably slightly emphasize

the upper four pack so for some lower ab

bias you should add a leg raise for

these you can do them hanging from a

pull-up bar or you can use a Roman chair

I like the Roman Chair variation better

because it keeps my lower back locked in

which allows me to direct attention to

my abs better now if you can't do a

straight leg leg raise yet you can do

bent knee raises instead do these for

three sets of 10 to 20 also twice per

week and also take your last set all the

way to failure to progress on these I

prefer to add reps so I'll start at

three sets of 10 and then I'll add one

rep each week until I get to three sets

of 20 at that point you can add some

ankle weights or you can start slowing

down the negative but once you're there

you should have some pretty solid AB

development anyway planks are great for

general core strength and stability but

if your goal is to build a six-pack I

don't think they're the most efficient

option and I would consider them

optional also anti-rotation movements

can be great for targeting the

transverse abdominis and obliques but

they won't hit the six-pack muscles as

directly or with as much tension as

weighted crunches and leg raises will

those are your main two so this is your

full six-pack training plan you hit your

abs twice per week and you can Shuffle

the days around to whatever fits your

schedule best it would also be smart to

include some cardio in your plan even if

it isn't required for fat loss new

research shows that combining weight

training and cardio leads to smaller

wastes than just weight training alone

being more active with cardio will also

allow you to eat more calories and more

active people tend to be more successful

in keeping the weight off over the long

term so feel free to include 2 to 5 30

minute low to moderate intensity cardio

sessions per week but the reality is you

can do the most optimal Progressive AB

training on the planet and until you get

lean enough your abs simply won't be

visible and that's where your nutrition

comes in so next let's set up your

six-pack diet it's very simple take your

current body weight in pounds and

multiply it by 10 to 12 that's how many

calories you'll eat then take your goal

body weight also in pounds and multiply

it by 0.8 to 1 that's how much protein

you'll eat make sure you eat at least 50

g of fat per day and whatever's left

over are free calories they can be carbs

fat or protein now the types of foods

you eat are far less important than

simply hitting your daily targets

remember the natural bodybuilder I

showed earlier he got that lean while

eating Pop-Tarts regularly but still try

to prioritize minimally processed

nutritious Whole Foods over highly

processed less nutritious junk food most

of the time and here's a summary of the

full six-pack diet if you want to pause

and screenshot now obviously there are

big differences in Metabolism from

person to person and next I'm going to

cover some mistakes that almost everyone

makes so keep in mind that these

calories and macros won't work perfectly

for everyone for some people the

calories will be a bit too high for

others they'll be a bit too low luckily

I spent the last 2 years helping create

the best science-based algorithms for my

nutrition app

way to not only lose muscle and strength

but rebound all the weight back as soon

as the diet is over for a sustainable

fat loss you want to lose about 0.5 to

1% of your body weight per week so if

you currently weigh 200 lb try to lose

about 1 to 2 lb per week now if you have

a lot of weight to lose and you end up

cutting for more than 3 months straight

I'd strongly recommend doing a 2 to 3

week diet break somewhere in the middle

for the diet break take your current

body weight in pounds and multiply it by

16 to 18 and that'll be your calories

for the 2 to 3 we diet break now you may

gain a tiny bit of water weight or you

may continue to lose weight during the

diet break everyone's a little different

in terms of how they respond but almost

everyone sees better weight loss after

the diet break is over and once you

resume the caloric deficit again another

very common mistake is relying on the

body weight scale too much while the

scale can be a useful tool it can also

be misleading especially if you're

building muscle while losing fat for

this reason I recommend taking progress

photos in the same lighting at least

once a month you may feel uncomfortable

doing it at first but I promise you

you'll be very glad you have the before

photos to look back on and see how much

progress you made taking monthly waist

measurements can also help show that you

are in fact losing fat even if the scale

isn't moving as quickly as you'd like

it's also very common for people to have

too lean of an end goal once you dip

below the 8 to 10% zone for men or 18 to

20% zone for women you'll start

experiencing low energy extreme hunger

and reduced libido next let's talk about

a few supplements that are worth taking

and that I actually recommend the first

is a protein powder this isn't required

but it can make hitting your total daily

protein intake a lot easier I'll usually

have a 30 to 50 g prot R Shake

immediately after training not because

there's a super time sensitive anabolic

window but simply because it's an easy

way for me to boost my daily total the

second is creatine monohydrate I Take 5

gram every day it doesn't seem to matter

when you take it and you don't need to

cycle on and off Decades of research

have shown no negative side effects and

it's one of the only legal supplements

that actually offers a meaningful boost

in both strength and muscle mass it

won't make you look watery or bloated

but it doesn't seem to work for about

25% of people so you'll need to try it

out for yourself to see if you're a

responder the third is caffeine now I

personally take a pre-workout supplement

for this but if you don't want to take

pre-workout for whatever reason coffee

or caffeine tablets can get the job done

caffeine does have a small thermogenic

effect and it does seem to burn some

extra calories but it isn't clear if

this translates to significantly more

fat loss over the long term but that's

not why I take it anyway I take it

because it helps me feel more focused

and alert during training you do develop

a tolerance to caffeine though so I

would suggest only taking it on days

when you feel like you really need it or

cycling off it for a few weeks once

every few months and if you want to have

all the hard work of planning out your

diet taking care of for you I'd strongly

encourage you to download my nutrition

app macro factor it's free for the first

2 weeks if you use the link below so you

have absolutely nothing to lose and you

can cancel anytime here are some of the

Transformations I've collected already

from people using the app this is my own

personal transformation where I lost 30

lb by using the apps algorithms

exclusively I didn't manually adjust a

single thing I just followed whatever

the app told me the app is also

extremely fast to learn and easy to use

we've always had a barcode scanner that

allows you to instantly track the macros

but in some countries the macros

wouldn't show up for every food so we

recently added a nutrition label scanner

so now you can track the macros on

literally any food on the planet as long

as it has a nutrition label it's an

absolute Game Changer the app also has

tons of really cool analytics features

that'll help you understand and

visualize your journey over time and

weekly check-ins to keep you accountable

there's also a very active Facebook

community and subreddit where you can

ask questions and share your progress so

you can try it out for 2 weeks for free

at the first link in the description box

down below and don't forget to leave me

a thumbs up if you enjoyed the video

subscribe if you haven't already and

I'll see you guys all here in the next

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