How to get abs in 60 days (No bs) #winterarc

Summary

This video explains the reality behind building abs, debunking the myth that exercises like crunches or quick, high-intensity workouts alone will work. It emphasizes that visible abs require both low body fat (under 15-20%) and proper muscle training through exercises like cable crunches, leg raises, and Russian twists. The key to success is consistent progressive overload and a focus on diet, including a caloric deficit and adequate protein intake. Supplements like whey protein, creatine, and caffeine can support this process. Stick to this plan for at least two months for results.

Takeaways

• 🚫 Doing 100 crunches a day won't get you abs; it's not about the quantity but the quality of exercises.
• 🏋️‍♂️ Abs are like any other muscle; they require progressive overload through exercises like bench press for the chest.
• 📅 Achieving abs within a short timeframe is unrealistic if you're significantly overweight; set realistic goals based on your body fat percentage.
• 🏃‍♂️ To see abs, aim for a body fat percentage of less than 15%; if you have large abdominal muscles, even around 20% might show them.
• 🔢 Start with 3 sets of 12 reps and progressively overload; increase either the weight or the number of repetitions each week.
• 🏋️‍♀️ Cable crunches, leg raises, and Russian twists are recommended exercises for building abs.
• 🍽️ Nutrition is key; calculate your caloric intake based on your weight and aim for a deficit to facilitate fat loss.
• 🥩 Ensure you consume 1 gram of protein per pound of body weight to support muscle growth.
• 🚫 Avoid super high-intensity cardio while in a calorie deficit to prevent muscle loss.
• 🥤 Avoid liquid calories and processed foods; focus on whole, minimally processed foods.
• 📈 Consistency is crucial; find a routine that works for you and stick to it for at least two months to see results.

Q & A

Why is doing 100 crunches a day not an effective way to get abs?

Doing 100 crunches a day is not effective because breaking a sweat or simply performing ab exercises doesn't build abdominal muscles effectively. Abs, like any other muscle, need progressive overload and proper training to grow.

What is progressive overload, and why is it important for building abs?

Progressive overload involves gradually increasing the weight or reps in your exercises to consistently challenge your muscles. This approach is important for building abs, as it ensures continued muscle growth and strength development over time.

What body fat percentage is required to visibly see abs?

To see visible abs, you generally need to have a body fat percentage of less than 15%. If you have well-developed abdominal muscles, you might be able to see them even at around 20% body fat.

Is it realistic for someone with a high body fat percentage to get abs in two months?

No, it’s not realistic for someone with a high body fat percentage (e.g., 40% or more) to get visible abs in two months. It takes time to reduce body fat and build muscle, so expectations should be set accordingly based on current body fat levels.

How should abs be trained to maximize results?

Abs should be trained like any other muscle, with a focus on 2–3 specific exercises and 12 sets per week spread over two sessions. You should progressively overload by increasing weight or reps over time.

What are the recommended exercises for abs, and how do they contribute to muscle growth?

Recommended exercises for abs include cable crunches, leg raises, and Russian twists. These exercises target different areas of the core, and progressive overload in these movements helps in building stronger, more defined abdominal muscles.

Why might training lower abs not be as important aesthetically?

Training lower abs may not be as important aesthetically because overly developed lower abs can distort the visual balance of the core. A more tapered appearance, where lower abs blend into the body, is often considered more visually appealing.

What dietary approach should someone follow to reduce body fat and reveal abs?

To reduce body fat, one should multiply their body weight in pounds by 10 to 12 to determine their daily calorie intake and ensure they're eating 1 gram of protein per pound of body weight. Minimizing processed foods and avoiding liquid calories are also important.

What role do supplements like whey protein, creatine, and caffeine play in achieving abs?

Whey protein helps meet daily protein requirements, creatine supports muscle growth, and caffeine boosts focus and performance in the gym, which can indirectly contribute to building muscle and losing fat.

What are some common misconceptions about getting abs quickly?

A common misconception is that high-intensity ab workouts or doing hundreds of crunches will quickly reveal abs. In reality, visible abs are achieved through a combination of reduced body fat, progressive overload in ab training, and proper nutrition.