How I finally got abs (full guide)

Summary

In this video, the speaker shares their personal journey toward achieving visible abs, emphasizing that abs are made in the gym and revealed in the kitchen. They discuss the importance of both diet and exercise, explaining that a calorie deficit is key to fat loss. The speaker advises against extreme calorie restriction and encourages finding a sustainable approach. They also highlight the importance of progressive overload in ab training and recovery. The video concludes with tips on exercises, consistency, and the role of rest, motivating viewers to take action toward their fitness goals.

Takeaways

• 😀 Abs are made in the gym and revealed in the kitchen; both exercise and nutrition are crucial.
• 😀 Simply losing fat isn’t enough to reveal abs; combining fat loss with ab exercises is key.
• 😀 Achieving visible abs requires staying in a calorie deficit, where you consume fewer calories than you burn.
• 😀 There are two primary ways to get into a calorie deficit: eat less or increase activity (though eating less is more effective).
• 😀 When trying to lose fat, it’s better to eat fewer calories rather than overeat and then try to burn it off.
• 😀 There are various strategies to reduce calorie intake, such as eating less, switching to lower-calorie foods, or intermittent fasting.
• 😀 Consistency and persistence are essential in sticking to a diet plan—expect hunger and challenges along the way.
• 😀 To grow abs, you need to train them like any other muscle group, with at least 48 hours of recovery between sessions.
• 😀 Progressive overload (increasing resistance or reps) is necessary for ab growth over time.
• 😀 Abs should be trained 2-3 times a week, but daily training can hinder progress due to insufficient recovery.
• 😀 Sleep and rest are just as important as exercise and diet for seeing results—poor sleep can lead to poor results.

Q & A

What is the most important factor in achieving visible abs?

The most important factor in achieving visible abs is combining both exercise and diet. Abs are developed in the gym through exercise and revealed in the kitchen through proper diet, meaning both elements are crucial.

Why did the author struggle to see progress initially?

The author struggled because they only focused on either exercising their abs or losing fat, but not both together. They tried doing crunches and planks but saw no visible change, and focused too much on fat loss without building muscle.

How does a calorie deficit contribute to fat loss?

A calorie deficit occurs when you consume fewer calories than you burn, forcing your body to use stored fat for energy, which leads to fat loss.

What are two ways to get into a calorie deficit?

You can get into a calorie deficit by either eating fewer calories or increasing your physical activity (like working out). However, the author suggests eating less is generally more effective.

What is the downside of trying to burn calories through exercise alone?

The downside is that exercise can increase hunger, leading people to eat more and compensate for the calories burned, ultimately preventing them from achieving a calorie deficit.

What are some strategies for reducing calories to achieve a deficit?

To reduce calories, you can eat smaller portions, switch to lower-calorie foods, skip meals (e.g., intermittent fasting), or follow popular diet plans. The key is consistency, even though hunger is inevitable.

How often should abs be trained for optimal results?

Abs should ideally be trained 2-3 times per week, with at least 48 hours of rest between sessions to allow for muscle recovery and growth.

What is progressive overload in relation to ab exercises?

Progressive overload refers to gradually increasing the resistance or difficulty of your ab exercises over time, such as by adding weight or increasing the number of repetitions, to ensure muscle growth.

Why is rest important in the process of getting visible abs?

Rest is critical because poor sleep or lack of recovery can hinder muscle growth and fat loss. Your body needs time to repair and grow muscles after each workout for progress to continue.

What specific exercises did the author recommend for building abs?

The author recommends three main exercises: machine crunches, hanging leg or knee raises, and ab wheel rollouts. They also sometimes include oblique training through side inclines.