Get Abs In 60 Days (Using Science)

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  • Опубліковано 12 січ 2025

КОМЕНТАРІ • 3,8 тис.

  • @JeffNippard
    @JeffNippard  Рік тому +3349

    Hope 2024 is off to a good start for everyone!!

    • @dylankane878
      @dylankane878 Рік тому +29

      Im one of those, chest/thigh/forearm veins at 10%, abs at 3% maybe

    • @NAVEENCHAURASIYAA
      @NAVEENCHAURASIYAA Рік тому +12

      Picture fit recently uploaded a fat loss video and now you i see alot of similarity here 🤔🕵️‍♀️

    • @josiahrininger
      @josiahrininger Рік тому +5

      You too :)

    • @Post-Yap_Clarity
      @Post-Yap_Clarity Рік тому +10

      It’s over for me, 2025 will be my year

    • @JabarisFitnessChannel
      @JabarisFitnessChannel Рік тому +2

      Hey, Jeff I love your videos. I wanted to know how to grow on YT in the fitness industry.

  • @epete425
    @epete425 Рік тому +3576

    Great video. I'm down 105 lbs since Sept 2021. Went from 270 lbs to my current weight of 165 lbs. I was at over 40% body fat, but I'm now at around 16-18% body fat, and my upper ab and obliques are finally showing. This information will help me get the rest by this summer.

    • @ablast24
      @ablast24 Рік тому +171

      Dude that’s badass, keep killing it!

    • @epete425
      @epete425 Рік тому +25

      @ablast24 thanks for the kind words, brother.

    • @devkidder5108
      @devkidder5108 Рік тому +29

      proud of you man keep up the good work

    • @TravisMcGee151
      @TravisMcGee151 Рік тому +4

      @@JohnnySnipshowThat’s the truth. I’m not going to let that happen to me. I’m a tight 30% body fat and loving it.

    • @Burt_Sampson
      @Burt_Sampson Рік тому +10

      That’s my goal man. Started at 275 the beginning of December and now at 240, how long did it take? Also if you don’t mind me asking, how tall are you?

  • @brianbachmeier34
    @brianbachmeier34 Рік тому +5819

    We're all gonna make it brahs
    💪

    • @quanta8382
      @quanta8382 Рік тому +54

      THanks bruh. I've been trying hard for a long time, but eventually something shitty happens and I lose most of my gains. Like few months ago I caught Jaundice and the recovery took like 3 months...now back on the grind but feels bad man

    • @miller9362
      @miller9362 Рік тому +56

      zyzz brah

    • @OnMyLunchBreak07
      @OnMyLunchBreak07 Рік тому +14

      Bet, bruh

    • @alexdmrgs
      @alexdmrgs Рік тому +17

      fuarrrkkk

    • @Khazollo
      @Khazollo Рік тому +15

      LETS GO BRAHS

  • @xtotalrx
    @xtotalrx 2 місяці тому +214

    I finally quit cigarettes after over 2 decades...quit weed smoking (for now) while im studying law...quit drinking...currently correcting my diet and with a home gym now built, its on to fitness. Unlocking my final form at 43...never too late...LETS GO!!!

    • @lucasinunas
      @lucasinunas Місяць тому +12

      good luck dude you can do it!

    • @xtotalrx
      @xtotalrx Місяць тому +8

      @ thanks bro

    • @yaisleencasey6685
      @yaisleencasey6685 Місяць тому +17

      the quit weed for now is so real can’t put that za down for ever

    • @xtotalrx
      @xtotalrx Місяць тому

      @@yaisleencasey6685 oh we will never part, but I hope to resume the relationship more controlled. Fun fact…for those like me who hate my dreams I miss how weed just shut that shit off…after quitting they returned SO STRONG ITS LIKE ANOTHER REALITY…fml I miss weed lol but I have a goal n that is priority.

    • @owen-trombone
      @owen-trombone 20 днів тому

      @@yaisleencasey6685 weed and running is the most amazing feeling, it’s how I went from couch potato to running marathons and it gets me in a great mood that lasts all day. 😊

  • @marioramirez.00
    @marioramirez.00 8 місяців тому +763

    00:01 Body fat percentage determines visible abs
    01:14 Proper hypertrophy training is key for visible abs.
    02:23 Two key exercises for building six-pack abs
    03:35 Weighted crunches and leg raises are key for six-pack development.
    04:40 Calculate calorie intake and prioritize hitting daily targets over food types.
    06:15 Take a diet break for better weight loss results
    07:23 Supplements can make hitting your daily protein intake easier.
    08:28 Promotion of the nutrition app Macro Factor for diet planning and tracking.

    • @MmrGlitch
      @MmrGlitch 7 місяців тому +14

      I did 100 leg raises today and i do not see results

    • @MmrGlitch
      @MmrGlitch 7 місяців тому

      Depends on age ig you do you

    • @Digital_Renaissance81
      @Digital_Renaissance81 7 місяців тому +25

      @@MmrGlitch its not the reps you do per session it is the dedication, consistency, that body gets used to the new metabolismm takes years to see the real goals, every one saying I want to be fit for tomorrow (vacation, special event, dating, seductive, atraction, inscrease ego etc etc), rest/sleep well is the key of success and good habbits.

    • @MmrGlitch
      @MmrGlitch 7 місяців тому +2

      @@Digital_Renaissance81 you do you man

    • @CodenamePrince
      @CodenamePrince 7 місяців тому +1

      Thank you!

  • @ozzy6162
    @ozzy6162 Рік тому +448

    Many beginners tend to just swing their legs when doing leg raises - mainly stressing their anterior hip flexors rather than their lower abdominals - for that reason I would start with reverse crunches just off the end of the bench where you can extend and contract your lower abdominals to initiate and continue the raising of the hips. Once you've strengthened the lower abdominals, and got used to using them - which can often take quite a while - then add in some leg raises but now doing them properly by initiating them with the lower abs.

    • @kguyrampage95
      @kguyrampage95 Рік тому +4

      good advice!

    • @duress8801
      @duress8801 10 місяців тому

      Makes perfect sense

    • @Jimmy911ism
      @Jimmy911ism 6 місяців тому +1

      Great. Could you explain how to do leg raises with correct form, please?

    • @mralexdude2038
      @mralexdude2038 6 місяців тому +9

      @@Jimmy911ism its easier for you to feel it out yourself. just think about folding your self in half right in the middle of your abs . dotn just bring your legs up

    • @AndreiGeorgescu-j9p
      @AndreiGeorgescu-j9p 2 місяці тому +5

      He was basically just doing hip flexion in this video which is hilarious and explains why he has a 4 pack

  • @ho-sekim3930
    @ho-sekim3930 4 місяці тому +40

    Training (the best 2 ab exercises):
    2:31 Weight-loaded crunch (upper 4 pack) - can do cable crunch with rope, or alternatively plate-weight crunch
    3:07 Leg raise (lower 2 pack) - use Roman chair, or alternatively hang from a pull-up bar. If straight legs is too hard, do bent legs

    • @Ghostzyy
      @Ghostzyy 2 місяці тому +1

      what would be a good alternative for the leg raise?

    • @nurzhan3269
      @nurzhan3269 2 місяці тому +1

      Wait, I thought lower and upper ab separation doesn't exist and that abs are just one long muscle?

    • @jonathangomez2317
      @jonathangomez2317 7 днів тому

      @@nurzhan3269I always see the same back and forth over upper and lower chest

  • @BrittanySummer-v7g
    @BrittanySummer-v7g 11 місяців тому +421

    Your approach to training and nutrition based on the scientific literature is why I love your content. They are explained for those who just want to get the main principles for building muscle. Keep up the great work!

    • @martin_bolha
      @martin_bolha 11 місяців тому +4

      Wow, what a nice generic sounding click farm post

    • @nxtgnrtn8225
      @nxtgnrtn8225 9 місяців тому

      ​@@martin_bolhaand it's completely wrong too

    • @change-my-minds
      @change-my-minds 2 місяці тому

      Except for this guys takes steroids.

    • @ganjacat8408
      @ganjacat8408 24 дні тому

      does he go over his steroid regimen ?

  • @AdiiS
    @AdiiS 6 місяців тому +15

    This is all you need folks. STOP paying all these "coachs" that scam you and sell you litearlly the same thing for money. THIS VIDEO is ALL you need.

  • @jeanaguzarov
    @jeanaguzarov 11 місяців тому +80

    You make some of the sanest honest videos out there. Thank you.

  • @eliseyorlov8800
    @eliseyorlov8800 Рік тому +108

    Jeff,I have to say I love the new style you use for videos. Would watch even without sound. Thank you

  • @rickgsink225
    @rickgsink225 День тому +478

    Awesome video, your physique is simply amazing. I hope that I can be like you one day!! Honestly I followed hundreds of ab workouts, but yours are the best. But the thing is that my abs were covered with a layer of fat, and they weren't visible. Now I am on 8th week of following a meal plan from OnlyMeal, and I finally see awesome results. Thanks for everything you did for us.

    • @jimmymhoney44
      @jimmymhoney44 5 годин тому

      Awesome bro, I also plan to get abs. I started running and fast walking already.

  • @jamescollins-t5x
    @jamescollins-t5x 6 місяців тому +240

    I dropped from 85-66kg in 18 months due to poor mental health, leading to depression. Veins looked crazy and I hit about 7% body fat... Yes, I had a six pack, but I looked awful imo... Since Jan I have gone from the 66kg, to 75 which was my target and now at 11% body fat I am so happy with how I look, only got the 4 pack but I'm gonna make a big effort to get the 6 now. Thank you Jeff, my brother introduced me to your videos about 6 years ago and you are the go to for every question I have! Keep doing what you are doing as your videos make a huge difference! ✌🏼➕ ❤

    • @ankithguzz
      @ankithguzz 4 місяці тому +3

      Great to hear. Hope your mental health is better now

    • @MarceloAlahid-vm3if
      @MarceloAlahid-vm3if 4 місяці тому +4

      What is your height?

    • @TheSchmonk94
      @TheSchmonk94 2 місяці тому

      Keep going bro you got this !!!

    • @VisibleOnYT420
      @VisibleOnYT420 2 місяці тому

      Hope you are keeping well !! Dont dwell on the past.. try to think positive & a health environment.. good luck soldier

  • @filenotfound.mp3
    @filenotfound.mp3 3 місяці тому +29

    Bro u squirted that siracha on ur meal in 4:15 like a kid having ketchup for the first time. All love tho cause I used to use a lot too and thought I was overcompensating, now I feel more sane.

  • @D3bugMod3
    @D3bugMod3 7 місяців тому +110

    Hi,
    I use to be a runner & gymnast. Im now 42 but i let myself go for about 10 years. I started practicing martial arts (katana & weighted swords) again about 5 yrs ago. Ive been slipping on my diet. I was already planning to get some sweets and junk food in. Then focus on practice for the next month. Not expecting miracles in 30 days. But taking things a month at a time seems best. Seeing this only helped me make up my mind. Thanks for taking the time to put it together.
    Take care and have a good one

    • @stevegoldstein3402
      @stevegoldstein3402 7 місяців тому +5

      Eating enough protein can help reduce sugar and snack cravings. Most of the time I crave junk food is when I haven’t been getting enough protein.

    • @u235u235u235
      @u235u235u235 7 місяців тому

      what's your bmi?

    • @nirorit
      @nirorit 5 місяців тому +1

      Progress report

    • @SDeeznutz999
      @SDeeznutz999 4 місяці тому

      That doesn't sound good, actually....

    • @CrackedTubeGamer
      @CrackedTubeGamer 3 місяці тому

      Didn't let yourself go, you just entered the bulk and a game of thrones length winter arc.
      Now put that cookie down!

  • @nunchukGun
    @nunchukGun Рік тому +925

    Ive always been skinny. I'm starting to get abs now that I'm bulking and doing direct work. Developing the muscle is so much more important than what most people think

    • @LoverofHistory3000
      @LoverofHistory3000 Рік тому +11

      Keep going bro!

    • @weebsarecringe2102
      @weebsarecringe2102 Рік тому +46

      Common sense that you need to develop a muscle to actually make it "visible".

    • @DanielMaidment
      @DanielMaidment Рік тому +17

      Yeah, I've been in the correct range for a long time, but no abs. Turns out my ab sets just weren't hard enough😂

    • @marken816
      @marken816 Рік тому +73

      Exactly. Biggest bullshit ever that "abs are made in the kitchen". Nah. Unless you have amazing genetics, compounds and diet alone won't do shit to show yor abs. You need to hit them too.

    • @ethanhastings7816
      @ethanhastings7816 Рік тому +14

      I was like 6’2” and 165 in high school and didn’t have abs. I’m almost 200 lbs now, prob half fat half muscle more than then, and I have considerably more ab definition even now with a bit of a gut lol.

  • @tomcullum448
    @tomcullum448 10 місяців тому +38

    I always come back to your videos. Well researched and presented every time

  • @riveralvarez7517
    @riveralvarez7517 Місяць тому +212

    Hey bro, great video. I followed hundreds abs workouts, but I never really saw any results. It's cause my abs had fat layer over abs, and they weren't visible. Now I am on 10th week of following meal plan from OnlyMeal, and I see awesome results. I lost like 12 kilograms, and difference is really noticeable.

    • @Martha_12312
      @Martha_12312 Місяць тому +1

      I will take that plan to my husband! thank you

    • @DanialLewrone
      @DanialLewrone Місяць тому

      Im also using their meal plan and it's fantastic. I am never hungry and weights getting down

    • @ganjacat8408
      @ganjacat8408 24 дні тому

      ITS CAUSE THEY LEFT OUT THE SECRET INGREDIENT TO GET THIS KIND OF BODY >>>> STEROIDS
      Unless you are a genetic freak, it is impossible to get big and cut like this without roids my friend

    • @andyyy-e5p
      @andyyy-e5p 12 днів тому

      nice result!

    • @virgillopez5889
      @virgillopez5889 11 днів тому

      Congrats, I will try

  • @MarwanAlleyGaming
    @MarwanAlleyGaming 9 місяців тому +47

    4:08 props to the editor to blend the research paper with the wall like that, very creative 💙💫

    • @Gregair13
      @Gregair13 7 місяців тому +1

      Oh I missed that. You right. Very cool

    • @ge.cortez
      @ge.cortez 6 місяців тому +3

      also wanna point out the masking on 4:19. editor didnt have to do all that but still made an effort 👏

  • @VulcanicCloud
    @VulcanicCloud Рік тому +304

    I've been doing leg raises, but the cable crunches is something I wanna add into my sessions for sure. Great advice, I like how simple and clear everything in your videos always is. I don't necessarily want to lose a bunch of weight, but improve my eating habits, consistently take proper amounts of protein and creatine, and also do plenty of walking and cardio each week. My goal is to be a similar weight, but to replace that fat with muscle and lean mass.

    • @meiji..
      @meiji.. Рік тому +12

      jermamite :O

    • @Abrhm77
      @Abrhm77 Рік тому +4

      Abs crunch machine is my absolute fav only exercise I do for abs because I like it so much lol

    • @SamSulekShortsHub
      @SamSulekShortsHub Рік тому +2

      Trust me the cable crunch is a GAME CHANGER

    • @lucasmineiro
      @lucasmineiro Рік тому

      I started doing Cable Crunch and now I'm addicted. Thanks Jeff

    • @Barsatko
      @Barsatko 11 місяців тому

      ​@@SamSulekShortsHubbut it's difficult to perform it correctly

  • @findtruth5329
    @findtruth5329 10 днів тому +1

    one of the best videos I've seen on UA-cam discussing any subject matter. No wasted time. Really, congratulations and thank you for this.

  • @beuteugeu
    @beuteugeu Рік тому +62

    Hi Jeff, been using macrotracker for a while now, and I've settled on a confortable 150~~ calory defict, thats like, "0.3%" or maybe less on the weight loss, but I've noticed fat being lost while maintening the same weight. Went from 77~78 with 20% fat to 77ish with 15% fat in a few months doing that. Feels more confortable, and also teach you that nutrition is something you change forever, and not something you change only for some short-term goals.

    • @davorzdralo8000
      @davorzdralo8000 Рік тому +5

      That's great mate, recomposition at it's best.

    • @chrisdonnell2575
      @chrisdonnell2575 Рік тому

      Curious some of your favorite meals to keep you motivated to continue.

    • @Ime_Prezime
      @Ime_Prezime 11 місяців тому +3

      Nah, nutrition is just a seasonal change thing, you need abs during the summer and then when the colder days arrive, you can just start eating whatever again until the next summer. It's only for the girls to see you in a specific light anyways.. /s

  • @DanielDahleJohansen
    @DanielDahleJohansen Рік тому +145

    I don't even lift yet, bro.
    ...
    Jeff is truly inspirational, and I'm currently doing a lot of research before eventually hitting the gym. Reason being I've got social anxiety, and I need that knowledge to push me past my anxiety. I love how Jeff provide clear and healthy goals for the beginner as well as the pro, and providing valuable information based on science, referencing to studies, as well as sharing his own thought process throughout. I just wanted to say thanks to you, Jeff. You make it easier for the nerds to "GET IN!"

    • @firsthelix6726
      @firsthelix6726 11 місяців тому +46

      Don't overanalyze things, dude, get a gym bro, and start your journey with him, or get a trainer to properly introduce you so you get familiar with the machines and exercises. You will make mistakes like every newbie and even regulars. But you can and should optimize things while you are on it. Watching videos will only distract you and hold you up from getting out there. And don't forget: the next summer is coming soon... Good luck!

    • @MELLOWxxMESSIAH
      @MELLOWxxMESSIAH 11 місяців тому +9

      My advice would be to just dive in bro. Jeff is a great mentor. I purchased his fundamental hypertrophy program about a year ago and received great results. Then I recently purchased his pure bodybuilding program and almost at the end of week 2/10 and I can tell you I’ve never felt better pumps and the routine is super solid. If you’re looking for someone to learn from you’re in the right place

    • @CheeseStickzZ
      @CheeseStickzZ 11 місяців тому

      Go lift weights stop being a nerd and watching videos about "science"

    • @dennisfeldhausen3258
      @dennisfeldhausen3258 11 місяців тому +8

      Good on you for doing the research first. At some point you’ll just have to jump in there and do it. As time goes on, it will most likely help with the social anxiety. I’ve found that most people in the gym are encouraging and friendly. Best of luck on your journey and not go lift the damn bar! 👊

    • @davgallas
      @davgallas 11 місяців тому +4

      figure out how to workout at home, that's what you'll have to do.

  • @iboo4667
    @iboo4667 2 місяці тому +6

    2:31 I do exactly These two exercises made me happy Its Jeff nippard approved

  • @ZachPersonal
    @ZachPersonal Рік тому +37

    This is the most sensible advice I have seen. So many people think doing their silly little leg kicks will get them a nice six pack. I always tell them that's basically cardio, you really need to add weight to get your abs to pop with low body fat. I do the same exact two exercises as well, weighted crunches and hanging leg raises. Great info, hope this helps a lot of people out.

    • @tumekeehoa3121
      @tumekeehoa3121 10 місяців тому +1

      Abs are made on the journey to a podium. For athletes abs are a consequence not a goal. Nobody is winning with superfluous body fat and weak core strength so abs just happen.

    • @007-spideysense
      @007-spideysense 10 місяців тому +1

      To be honest I've never heard people bring up the excuse he brought up in his video for not training ab muscles. No one I've ever talked to has said "theres no point in working abs because abs are made in the kitchen." The argument that I've heard more commonly, that Jeff didn't address is this: there's no need to specifically target your abs if you're primarily doing heavy compound movements, like squats, overhead press, weighted lunges and farmers carries, as well as exercises like pullups and dips since they already work your core so much. And really, unless you're only using machines, if you're using free weights, you will be engaging your core in almost everything you do.
      I've always thought of abs as biceps or forearms or grip strength. If you're working hard and heavy you will develop all of those things naturally. I've never isolated to train grip strength or forearms. But guess what, I deadlift twice a week and do farmers carries and my forearms grow and my grip strength increases.

    • @EzeAsuoha
      @EzeAsuoha 8 місяців тому

      ​​@@007-spideysensethx for ur input

  • @bentucky4324
    @bentucky4324 Рік тому +130

    Can we just take a minute to admire how Jeff absolutely killed that AB circuit workout. (1:56)
    I already feel inspired to get my 6 minute abs.

    • @stay4rosty382
      @stay4rosty382 Рік тому +3

      Damn Im in a jeff nippard video but i still thought you meant jeff cavalier

    • @garygregg8449
      @garygregg8449 Рік тому

      Not 6, 7 man. 7 days of the week. 7 dwarves. 7 little chipmunks twirling on a branch eating lots of sunflowers on my grandfathers ranch, that Ole chestnut

  • @darkchilla94
    @darkchilla94 25 днів тому +2

    Im down 50lbs in like 3,5 months, your vids are a blessing. Thx!

    • @Debt-tective
      @Debt-tective 12 днів тому

      That's outstanding, keep up the hard work!

  • @ScrappyJackz
    @ScrappyJackz Рік тому +26

    The timing of this video 4 months before my wedding couldn’t have been more clutch. Thank you Jeff, you rock

    • @shawngiroux3072
      @shawngiroux3072 11 місяців тому

      Same here 😂 gotta look slim in the suit

  • @RibicicDeni
    @RibicicDeni 9 місяців тому +21

    I recently stumbled upon your channel and have watched a few of your videos. Your structured approach to presenting and dissecting topics into understandable details is something different. There are not many channels that can bring that to the table! Being a scientist myself, I quickly recognized your scientific background, which was further confirmed upon reading your bio. Keep up the excellent work! You've gained a new subscriber here!

  • @shrayrocker
    @shrayrocker Місяць тому

    Jeff, you make something that seems so daunting at first because of the varied information , seem so simple to follow. Absolutely love your content. Best gym influencer out there right now

  • @the_real_drengr
    @the_real_drengr Рік тому +15

    Nice! 2021 went from 230 in one month to 178 from almost dying. Bounced back hard man. Got back to 210 with muscle. Dropped back down and am trying to get my abs squared away now. Thank you for the vid.

    • @TAG247
      @TAG247 7 місяців тому +2

      Damn, what do I need to catch to drop 50lbs in a month? Summers pretty much here

  • @renegaderandle8728
    @renegaderandle8728 9 місяців тому +14

    Jeff and Athlean X have become my go-to guys. They have been giving valuable content for some time now. Thanks Jeff.

    • @hipdrive
      @hipdrive 9 місяців тому +7

      Drop athlean the guy doesnt know anything 😂

    • @renegaderandle8728
      @renegaderandle8728 9 місяців тому +6

      @@hipdrive don't be a hater all your life. 😭

    • @Blorpster
      @Blorpster 8 місяців тому +8

      Polar opposites 😭

    • @wezzyb8
      @wezzyb8 6 місяців тому +10

      I prefer Jeff to Jeff. But if you prefer Jeff rather than Jeff, that's cool too.

    • @TheInfiniteMag
      @TheInfiniteMag 5 місяців тому

      ​@@renegaderandle8728 I'd have to agree athline x has bean caught using fake weights before and most of his advice is bull shyt Jeff is fine but drop athline X

  • @seamusorooney1453
    @seamusorooney1453 3 місяці тому

    Huge appreciation for Jeff. Solid info that cuts through all the noise online.

  • @supersonic9599
    @supersonic9599 Рік тому +112

    Hands down the best ab video I've seen. Idk why people tend to train abs differently to other muscles - they need a normal amount of sets (with adequate rest times) and reps with progressive overload. The 'abs are made in the kitchen' is the most infuriating myth that I believed when I started training. Yes some people naturally do have a six pack without training, but for most - training is essential for proper ab development.

    • @Andrerosenguyen
      @Andrerosenguyen 11 місяців тому +2

      Yeah, I think I agree because I tried his stuff and it worked pretty good. I can’t really find anything wrong with this methodology. I think it’s pretty solid.

    • @samo6083
      @samo6083 10 місяців тому +3

      I'm a victim of the myth. This video is me waking up.
      At least I did it in time for the summer 🔥🔥🔥

    • @SksksskSosos-hf3td
      @SksksskSosos-hf3td 10 місяців тому

      I am 150 lb am I supposed to only eat 1800 to 1500 calories per day cuz I would die

    • @SugaryCoyote
      @SugaryCoyote 10 місяців тому

      The vast majority of human beings stow fat in their midsection first so this has led to a lot of myths and misconceptions about how the abdominal muscles work and what we have to do to make them seeable.

    • @007-spideysense
      @007-spideysense 10 місяців тому +3

      To be honest I've never heard people bring up the excuse he brought up in his video for not training ab muscles. No one I've ever talked to has said "theres no point in working abs because abs are made in the kitchen." The argument that I've heard more commonly, that Jeff didn't address is this: there's no need to specifically target your abs if you're primarily doing heavy compound movements, like squats, overhead press, weighted lunges and farmers carries, as well as exercises like pullups and dips since they already work your core so much. And really, unless you're only using machines, if you're using free weights, you will be engaging your core in almost everything you do.
      I've always thought of abs as biceps or forearms or grip strength. If you're working hard and heavy you will develop all of those things naturally. I've never isolated to train grip strength or forearms. But guess what, I deadlift twice a week and do farmers carries and my forearms grow and my grip strength increases.

  • @MangoTheRetriever
    @MangoTheRetriever Рік тому +520

    If I watch this on 1 .5x speed will I get six pack by spring?

    • @raymondg.6872
      @raymondg.6872 Рік тому +7

      Si

    • @thydog
      @thydog Рік тому +24

      If u work 1.5x more and spend all effort 1.5x more then yes ur life will go 1.5x faster so is ur progress

    • @R3TROSKULL
      @R3TROSKULL 9 місяців тому +2

      ​@kusftuod you forgot rest days

    • @TJ_Shredder
      @TJ_Shredder 9 місяців тому +1

      indeed

    • @RonaldoxSiu
      @RonaldoxSiu 5 місяців тому

      @@thydog Not true

  • @BlueMountainDays
    @BlueMountainDays 6 місяців тому +1

    Your videos are phenomenal. You are by far one of the greatest content creators in ANY industry that I've ever seen. Thank you for sending the goods!

  • @husseintammam4691
    @husseintammam4691 Рік тому +8

    Glad to see the emphasis on building abs. I've been lean/skinny my whole life and my abs ONLY look good and pop when they are big and strong enough. The best example of this is strongmen. Some of them are at obviously higher bodyfats and yet still have ab definition. Their abs are just fricking massive and pop out like pecs.

    • @Joey18083
      @Joey18083 6 місяців тому

      Eddie is the prime example of that.

  • @25_26
    @25_26 Рік тому +8

    I think one of the best and most informative channels for bodybuilding is yours. I am just following your advices and it has impacted me so far so good.

    • @mgmorgan11
      @mgmorgan11 9 місяців тому

      i LIKE THE WAY HE SHARES HIS INFO TOO

  • @MWG_Dave
    @MWG_Dave 27 днів тому

    Thank you Jeff. Your vids are always super easy to understand and follow for a dude like myself who mostly likes to JUST MOVE but doesn’t fully pay attention to the exact science of course exercise.

  • @aidendedoge5378
    @aidendedoge5378 8 місяців тому +10

    Good video. So hard to find actually information on building muscles because of all the "5 minute abs" tutorials, but this video explained it very clearly with none of the bull crap. Thank you

  • @TheStrongestPoolBoy
    @TheStrongestPoolBoy Рік тому +18

    Thanks for the super high quality video Jeff! Been watching for years!

  • @stqrryhze
    @stqrryhze 5 місяців тому +3

    I’m only subscribed to you and Jeremy Ethier. You guys are the only ppl I need! Loved the video.

  • @neverstopskateboarding8243
    @neverstopskateboarding8243 Рік тому +23

    You’re the man Jeff. Would love to see a body building transformation from when you started!

  • @RaviSingh-dz3tb
    @RaviSingh-dz3tb 10 місяців тому +28

    Short and crisp video but hugely informative!

  • @thespoonhd8098
    @thespoonhd8098 5 місяців тому +1

    Dude you are a boss! I decided to get back in the gym recently and I have done nothing but watch your videos and Sean Nalewanyj. Because I’ve been lifting for years but feel like I lack on certain aspects of my fitness journey. Your videos give me a better understanding of what and how I need to look at things and what I have to look out for and improve on. So thank you! 🤙🤙

  • @Monticello28
    @Monticello28 Рік тому +7

    Your app is great man! It’s like macros plus with the features I didn’t know I needed. Awesome, will be keeping past the two weeks 👍🏻

  • @celestialknight2339
    @celestialknight2339 Рік тому +11

    Jeff, you’re one of the realest fitness coaches out there. Your channel is truly a gem. Thanks & God bless bro 💯 Hope you have a great year

  • @JaseLengle
    @JaseLengle 2 місяці тому +2552

    (ill do it) 1 like = 1 pushup

    • @Lil_L3v0n
      @Lil_L3v0n 2 місяці тому +51

      Make a video then

    • @VeteranDeFoe
      @VeteranDeFoe 2 місяці тому +19

      Get pushing 💪🏿

    • @unknownunknown5139
      @unknownunknown5139 2 місяці тому +7

      Comon bro, it’s still building g. (At 95likes)

    • @KvG-q1f
      @KvG-q1f 2 місяці тому +27

      You are not doing anything bro 😂

    • @deshawnfrank9443
      @deshawnfrank9443 Місяць тому +4

      I’m hoping your doing it

  • @musiclover9362
    @musiclover9362 9 місяців тому +20

    Great video ! Keep inspiring! I personally went from 105kg to 89kg right now, i'm 190cm and feel great. The plan was to take
    2000kcal in week 0-2
    1800 kcal week 2-4
    1500 week 4-8
    150-200 gr of protein/day
    No oat, no bread (only protein bread), less spaghetti and co ... more eggs, steak, chicken, cheese with reduced fat, Salat, Fruit... working out 5 days a week, walking 10k steps per day it burns more than cardio eventhough cardio is necessary for everyone.
    Well, i went from 20% bf to 10/11% bf and still in the same weight since 1 year. I hope i stay motivated like that. ❤

    • @OverfaceYT
      @OverfaceYT 4 місяці тому

      what type of workouts did you do? mostly cardio or a mix of weightlifting and cardio?

    • @musiclover9362
      @musiclover9362 4 місяці тому +1

      @@OverfaceYT
      A)10-15k steps per day(fat killer)
      B) 2days weight lifting& 1 day off...
      C) 15-20min cardio on the threadmill(2/3times per week) for my cardiovascular not for weight loss. I'm still weighting 88-89kg and getting more muscles/ Definition. Good luck bro

    • @YogawithAliBeale
      @YogawithAliBeale 3 місяці тому +1

      I'm def struggling under 1,700 calories a day. I find the extra fat keeps my brain happy and less depressed and more fat less food cravings for junk. But fat has the extra calories. 💀💀

  • @danieltsmoke
    @danieltsmoke 11 місяців тому +331

    Jeff Neglected the fact that my body will take fat from my fckin brain before it shows ab muscles.

  • @justjoey89
    @justjoey89 2 місяці тому +1

    I'm so glad that I saw you lick the clip off your shaker at 7:26, cause I thought I was the only one lmao! Great advice in the video, starting tomorrow!

  • @666graves
    @666graves Рік тому +53

    Hey Jeff, I’ll be implementing your tips starting today.
    SW: 87kg
    Waist: 40in
    My plan is to go to gym 3-4x a week, focusing on glutes/legs, core, and some upper body. My cardio will probably just be me on my trampoline or playing dance central on the Xbox Kinect. Will try to do that 3-5x a week. Have started taking creatine before and will start drinking protein shakes after my work outs as well since you mentioned it in the video. Thanks for the tips, will check in again in about 3-6 months 🫡

    • @sillyme2598
      @sillyme2598 Рік тому +9

      rooting for you!

    • @jameshunk7211
      @jameshunk7211 Рік тому +7

      Go

    • @Antonio_Serdar
      @Antonio_Serdar Рік тому +4

      What is your height if I may ask? 40 inches seems very high for 87 kg

    • @666graves
      @666graves 11 місяців тому +2

      @@Antonio_Serdar 166cm I am very obese, I was once morbidly obese class III, now I am class I :-) and I am Apple shaped! I am working on it tho

    • @michaelkelly365
      @michaelkelly365 11 місяців тому +2

      Wow, sounds like a good focus and Jeffs tips will be a good booster for you, just remember to progressively overload, otherwise injuries will occur good luck on your journey. Keep us updated. .

  • @Maggus1510
    @Maggus1510 Рік тому +7

    Thanks Jeff. Your videos are such an enrichment. Hope you have a great 2024.

  • @DanteHellDrive
    @DanteHellDrive 21 день тому

    Hi Jeff, been following your videos lately and they've helped me a lot. You talk like you know about things, not just some random crap. Thank you so much for helping fix my life even if it's just a little bit ❤️

  • @Thepaintingwick
    @Thepaintingwick Рік тому +5

    Love your content as always, Jeff.
    Idk if you take video suggestions, but if so: I think this style of step-by-step breakdown, but based around bulking would also be really great.

  • @HealthyHorizons-g6y
    @HealthyHorizons-g6y Місяць тому

    I’ve always struggled with getting visible abs, but this video explains it so clearly. Can’t wait to try this 60-day challenge!

  • @michaelcozzitortoiii5350
    @michaelcozzitortoiii5350 Рік тому +101

    A couple things to add: I also really love a decline crunch. You can use the decline bench press that no one uses and you can progressively overload it by holding a dumbbell at your chest. Crunch machines are also great. Also remember to curl your back on the leg raises. If you struggle even with the bent knee, captains chair version, a reverse crunch is a good regression to that. You can work your way up from reverse crunch bent knee to straight knee, captains chair bent knee to straight knee, and finally hanging leg raise bent knee to straight knee, which it you’re doing it correctly very few people will get to. I usually only do 2 sets on the captains chair because my reps drop off hard on that 3rd set even with long rest. That’s how you know you’re doing it right. Another underrated exercise is the ab wheel which can also be done with a barbell, it’s a purely stretched focused exercise (kinda like an RDL), my abs have never been more sore doing that exercise. That should give everyone a little bit more variation. Also I’m sure you know this Jeff but “3 sets of 20” is not doable unless you’re not going close enough to failure. For me it looks something more like 3 sets of 20, 16, 12.

    • @brandonsoriano8478
      @brandonsoriano8478 Рік тому +8

      thanks for all the tips , i will come back within 6 months and tell you , how ive been doing

    • @Jstw0210
      @Jstw0210 Рік тому

      I also prefer crunches on the decline bench. Can i replace cable crunches by this exercise or will it be less optimal?

    • @epicgamer4681
      @epicgamer4681 Рік тому

      try having the dumbell behind your head. That way it puts more stress on the abs and also humbles you

    • @michaelcozzitortoiii5350
      @michaelcozzitortoiii5350 Рік тому

      @@Jstw0210 just variation, both are good

    • @firsthelix6726
      @firsthelix6726 11 місяців тому

      Not an exercise I would suggest, there's a lot that can go wrong due to improper form, and that can harm your back. The two exercises Jeff showed in the video are optimal due to the isolation of the abs!

  • @gambl3rtv26
    @gambl3rtv26 Рік тому +16

    That has been my go to for the last years and watching it explained by Jeff is so cool.
    Starting the "shredding" phase in early april is the best thing you can do if you want to get lean by july/august because you can decrease the kcal gradually and not starve yourself, it doesn't even feel like you're cutting for the first two months

    • @Rexmex9
      @Rexmex9 9 місяців тому

      Lol literally found this comment as i finished my bulk and decided to cut on the 7th of april

  • @Pathfinder171
    @Pathfinder171 4 місяці тому

    This app is definitely a game changer, outstanding video as always!

  • @instrong
    @instrong Рік тому +12

    Bro you are awesome! Thanks to your videos i started working on my body and even trying to film my home workouts to inspire people

  • @unstoppablefrank
    @unstoppablefrank 11 місяців тому +8

    This is one of the best, simplest videos on this. Great job Jeff!!

    • @nvmberishere
      @nvmberishere 8 місяців тому

      Simple, direct, To the point. No fluff. Gotta love it! 💪🏽

  • @norwoodreaper4932
    @norwoodreaper4932 4 місяці тому

    Jeff is the biggest fitness nerd on UA-cam and i love it

  • @charogaro
    @charogaro 7 місяців тому +3

    Starting laughing when you licked the bottle cap of your shaker. I do that every single time after shaking and opening it 😂

  • @Drey-R.C
    @Drey-R.C 5 днів тому +4

    his arm @ 1:13😂

  • @dannyculp9473
    @dannyculp9473 6 місяців тому

    these videos are literally one of the only motivations I have to keep trying in my fitness journey despite all the failure ( other is Rp obviously)

  • @FitLabb
    @FitLabb Рік тому +28

    Solid advice that I agree with. 💪 Progressive overload is vital to success here like any other muscle group, & focusing on core strengthening should also be a main priority as it also includes building the superficial abdominal muscles.

    • @HamidAli-jx6yd
      @HamidAli-jx6yd Рік тому +1

      Fuck Jeff the bastard he says you can see your abs at 20% but what about body fat distribution where you can be between 15 and 20% body fat and have no visible abs

  • @fluxe5242
    @fluxe5242 Рік тому +4

    Love that you licked the cap after shaking the bottle, I do the same thing 😂

  • @jtdownes
    @jtdownes 4 місяці тому

    Gotta say I’ve been using the app for over a year. I love it.

  • @hanswurst8317
    @hanswurst8317 Рік тому +9

    Great edit at 4:09!

  • @HAMJorfyn
    @HAMJorfyn 11 місяців тому +6

    Jeff always produces amazing content!
    However, I have to say if you pause at 1:14 he looks like a Dwarf of Moria in that shirt.

  • @rahaman1992
    @rahaman1992 12 годин тому

    I'm Downloading the APP NOW !!!!!!!!

  • @Gabelstadler
    @Gabelstadler 11 місяців тому +10

    2:50 is the seated crunch machine a good alternative aswell?

    • @jokeradadarfwef6677
      @jokeradadarfwef6677 4 місяці тому +1

      Yes

    • @Harshil-patel24
      @Harshil-patel24 4 місяці тому

      Hey what's your status?what have you done?

    • @Gabelstadler
      @Gabelstadler 4 місяці тому

      @@Harshil-patel24 seated crunches

    • @Harshil-patel24
      @Harshil-patel24 4 місяці тому

      @@Gabelstadler i do cable crunch today it worked awesome. I don't feel my abs working in the crunch machine

    • @Gabelstadler
      @Gabelstadler 4 місяці тому +1

      @@Harshil-patel24 my problem with the cable crunch is that I have to use a weight that is challenging to stabilize. My abs unfortunately aren't the limiting factor on the cable crunch but I'm glad it works for you 🙂

  • @alejandromolinacriado6039
    @alejandromolinacriado6039 5 місяців тому +12

    We getting the abs sciencitifically with this one boys

  • @KingCannabis100
    @KingCannabis100 3 місяці тому +1

    Dude everything he's saying in this video is %100000 accurate. I can't stress it enough , if you apply what he's saying as he's saying it , you WILL get results . I have absolutely no incentive to say this other than the fact that it's what I did and it works .I see so many lost souls in the gym but one thing I can say is that everything I've learned from Jeff nippard has made my lifting experience not only easier , but far more effective .I wish there were more influences like him because he's out here spreading SOUND information . No bullshit . No gimmicks . Just facts .
    Thank you jeff nippard. Your videos have helped me out immensely on my fitness journey

  • @massivewilly1002
    @massivewilly1002 8 місяців тому +15

    2:05 every Middle Aged white woman at 5pm in the gym

  • @delforcee1
    @delforcee1 5 місяців тому +4

    1:37 that happened to me one day with a guy who worked at the gym i go to... was looking for a specific machine and he basically said to me what for... then he puts his hand behind a bit of paper and was like can you see my hand and i said no then basically said no point in doing it

  • @MBilalAli-zd3qb
    @MBilalAli-zd3qb 5 місяців тому

    Bro u r the first lerson who just have beeen very specific to the topic amd gave very scientific defination about 6 abs and how to pop up them.... and due to ur best n specific info i subscribed ur channel right now

  • @thanatos454
    @thanatos454 11 місяців тому +13

    Between 40% and 30% on men is a HUGE difference.

    • @dawidjasiak9646
      @dawidjasiak9646 10 місяців тому +3

      thats not accurate picture that he posted im actualy shocked Jeff just copied that and went with it/ didnt pay more care to this becouse its obvious that guy in 30 % bf picture is leaner his closer to 20 actualy.

  • @smirbelbirbel
    @smirbelbirbel Рік тому +9

    The "modified candlestick" (see RP) with the butt hanging off the bench is a fantastic exercise as well! One of the very few that has the abs loaded in the lengthened position.

    • @L0ook4me
      @L0ook4me Рік тому +3

      Got me so sore I couldn’t keep existing

  • @ChaseSmelzer
    @ChaseSmelzer 2 місяці тому +1

    Never fails to meet aesthetically pleasing video standards

  • @dachking6657
    @dachking6657 Рік тому +12

    I’m glad he pointed out his 4/6-pack appearance at ~10% body fat, because the truth is that bf% is not going to look the same for everyone. Some people will see abs early at slightly higher percentages, others late at lower ones (that’s me…hooray!) and some simply won’t have the full 6-pack within reason.
    Acknowledge where you are now, better yourself, and feel good about the progress you made. That’s more important, healthy, and fulfilling than trying to look like a Baki character.
    PS reasonable methods of finding bodyfat% - aka Navy Method, calipers, or picture comparisons - are not going to be completely accurate and will have some serious margins of error. However, they’re still better than nothing, and I don’t think that anyone besides the people whose entire lives revolve around aesthetics and fitness will find DEXAs or MRIs a reasonable option.

  • @Elmanialt
    @Elmanialt 6 місяців тому

    Bro this might be the best workout video ive seen. He explained workout routines to get abs, calories you need to eat. Fat you need to lose and so much more this made me understand it so much thank you!

  • @bassplayer1o1
    @bassplayer1o1 Рік тому +156

    My only question is why is this titled 60-days to get abs when there’s a 6 month diet plan? Just curious!

    • @Aikcoffee
      @Aikcoffee 8 місяців тому +15

      Nice point! I am with you on this one

    • @LaLBrands
      @LaLBrands 8 місяців тому

      You can realistically loose about 5-10% body fat in 2 months so if you are at a high end, the 6 month diet withh get you there, also the actual answer is that's a easy cheat sheet

    • @an_ant_guy6649
      @an_ant_guy6649 8 місяців тому +7

      Bruh your comment is shadowbaned

    • @sajidulbarimahmud2625
      @sajidulbarimahmud2625 7 місяців тому

      Lol

    • @kaeleebee1769
      @kaeleebee1769 7 місяців тому +5

      In that specific portion he was talking about cutting which usually takes a couple months. Imo that portion wasn’t exactly about abs but rather how to go about it (“it” being cutting/dieting) after you were bulking. You don’t have to do it for 6 months obviously if you weren’t bulking, you’re at the body weight you want to be at, or if you just don’t have a high body fat%

  • @DamCrooksta
    @DamCrooksta Рік тому +11

    Just in time, I got to throw in those two ab exercises in at the end of my workout now. This is our year to finally shred that weight boys. Fuckin get after it!

    • @chancimoore4865
      @chancimoore4865 9 місяців тому

      Starting in the morning when I get off work. LFG!

  • @h0onz
    @h0onz 7 місяців тому +1

    @JeffNippard Trying to incorporate a version of this into a 6 day split. Not sure if there would be a more efficient way to go about it but the 60 day deadline isn't really a huge deal. Trying to find a sustainable plan.
    Day 1: Push w/core
    Day 2: Pull
    Day 3: Legs
    Day 4: Push w/core
    Day 5: Pull
    Day 6: Legs
    Day 7: Rest

  • @myfootballworld6912
    @myfootballworld6912 2 місяці тому +3

    The food part is the most complicated how am I supposed to know how much calories my mom cooked

  • @rdsy
    @rdsy 10 місяців тому +3631

    If i ate 1750 cals a day i think id die

    • @OctagonalSquare
      @OctagonalSquare 9 місяців тому +180

      My total on off diet weeks would be over 4K and even when I was gaining tons of fat, I was barely over 3k, it was just crap food and no exercise

    • @Thegoobers-dz5ej
      @Thegoobers-dz5ej 9 місяців тому +115

      I have to eat 1370 calories a day and I only went over a little

    • @BlondePoisonn
      @BlondePoisonn 9 місяців тому +138

      It’s not hard bro I skip breakfast and lunch then eat dinner the have a bowl of weetbix for a snack

    • @n_-_-
      @n_-_- 9 місяців тому +59

      Maybe that's not your cutting calories. Go find a TDEE calculator, find your cutting calories

    • @devenford2322
      @devenford2322 9 місяців тому +45

      You will. You need to consume 1,750 kcal (not cal).

  • @kamalsahu4469
    @kamalsahu4469 7 днів тому

    7:26 i also do the same licking the cap of shaker before drinking 😂😂

  • @NameIess0ne
    @NameIess0ne 11 місяців тому +7

    Been doing 16:8 fasting, cardio and lifting for ~6 months dropped about 30 pounds. I would guess I'm around 20% to 25% body fat so ready to start training abs. I like the straightforward info. Just like most things in life keep it simple stupid...

  • @monos112
    @monos112 11 місяців тому +551

    I like beer so much

    • @Tucabroncon
      @Tucabroncon 8 місяців тому +5

      😂😂😂

    • @Tucabroncon
      @Tucabroncon 8 місяців тому +11

      Get a six pack

    • @privatbruker5905
      @privatbruker5905 8 місяців тому

      Loser

    • @harryj246
      @harryj246 8 місяців тому +10

      BRO THIS IS WHAT STOPS ME 😂😂😂😂 I have abs but the bloat is real. When I don’t drink for two weeks it’s there 😅

    • @juiceboxbzrk
      @juiceboxbzrk 7 місяців тому +27

      So many better things to like, what a lame thing to lose out to

  • @rahulmahbubani1392
    @rahulmahbubani1392 5 годин тому

    So much info in such little time thanks jeff

  • @shivam-n2i4o
    @shivam-n2i4o 11 місяців тому +38

    Your app subscription makes my wallet unhealthy😅

  • @kavitayadav26193
    @kavitayadav26193 6 місяців тому +4

    Can i do skipping for fat lose

    • @nikhil.pb65
      @nikhil.pb65 6 місяців тому +1

      Sure but u hv to take care of volume and intensity

  • @DisputeAmore
    @DisputeAmore 5 місяців тому

    Just came across your channel. Been weight training for 6 years now. This video just leveled me up 💪

  • @Summit9900
    @Summit9900 Рік тому +9

    damn bro that’s a lot of sriracha 😂

  • @xperience-evolution
    @xperience-evolution 7 місяців тому +5

    That was a long ad for an app

  • @groupups11
    @groupups11 5 місяців тому

    This is gold. The calorie deficit formula, nobody speaks about this!

  • @BrunoPadilhaOficial
    @BrunoPadilhaOficial 2 місяці тому +3

    0:53 it's a 6-pack, but you'll need to get down to ~8% for it to really be visible.

    • @bgomez22gb
      @bgomez22gb 2 місяці тому +2

      Cap

    • @akakabira
      @akakabira 4 дні тому

      I'm about 14 15 % bf and my abs are more visible than the time i was around 10% without training.
      If you train your abs, they will poke through your fat to be visible. Also they're not always hard and will only look best when you flex, while resting; you'll be able to see the band lines but they aren't as visible but then again that's what they're supposed to be like.

  • @omenmain4109
    @omenmain4109 5 місяців тому +20

    8:39 there is no way that's the same chick

    • @ReafWasAlreadyTaken
      @ReafWasAlreadyTaken 4 місяці тому +2

      It kinda looks like her. Might have gotten her nose done

    • @123evilwolf
      @123evilwolf 4 місяці тому +1

      Nose job lil bro

  • @chrishernandez992
    @chrishernandez992 3 місяці тому

    Your videos been helping me in my journey. Glad I found you! 🙏🏼