10 Steps to get Perfect Abs (Science-Based)
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- Опубліковано 3 гру 2022
- These 10 Proven Tips will get you 6-pack abs and a flat stomach fast. Most People are wasting their time looking for six-pack diet & workout plans while ignoring abdominal muscle growth. Find out how to bulk up your abs so they can pop out and show. And get all your questions answered about how long it'll take to get abs as well as what body fat percentage you have to be to see your abs. The answers contradict much of the common mainstream information.
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Defined abs will make you look significantly more fit while increasing confidence, and attractiveness. Having a strong core will also improve your posture, prevent lower back pain, and it can help increase your overall athleticism since the core is what connects your upper and lower body together. Unfortunately, many people are wasting time on things that'll never get their abs to show, so today I want to give you guys 10 steps that you can follow to guarantee that you get the best abdominal muscle growth and definition as soon as possible
And the first obvious step that we cannot ignore is that you have to make Sure that You Are Lean Enough. Unless you have a low enough body fat, you’ll never see your abs, and you especially won't see them in a well-defined way. That’s why one of the primary goals that you should have if you want well-defined abs is to get lean. To provide a concrete example take a look at bodybuilder Lee Priest during a bulk and during a cut. (1) In the first photo his abs aren’t visible even though he carries a lot of muscle. Trust me the abs are still there, they're just under a thick layer of fat. Meanwhile, in the second photo, his abs are very clearly visible because he's much leaner. So you're probably wondering how lean you have to be to see your abs? And the truth is there is no set-in-stone answer. That’s because we all have different body fat distributions. Some people tend to store more of their fat around their midsection, which means they need to maintain an overall leaner body composition to see their abs compared to someone that doesn’t store as much fat specifically around their midsection. While there are overall rules of thumb guidelines that men need to be around 12% body fat, and women need to be around 19 percent body fat to see nice abs, this will fluctuate quite a bit from person to person. For example, even when my body fat percentage was significantly higher than normal I could still see my abs because my body preferentially stores fat in other places.
This also does have to do with another thing I recommend you do, which is to add more muscle to your abs so that they pop out more. You would do that by training Your Abs With Progressive Overload. Just like any other muscle, if you want it to grow, you have to train the muscle in a way that exposes that muscle or muscle group to more challenging stimuli over time. So an example is, if you could do a particular ab exercise for 12 reps in your last workout, you could try to do 13 reps during your next session. Or you could do the same 12 reps but make it more challenging with some extra weight. Most people already train their abs with high reps so I see very good results for my clients incorporating lower 8 to 10-rep sets and working on increasing weight load during the beginning of their ab workouts.
With that said training higher rep ab training shouldn't be ignored or skipped over. Both high reps with low weight and low reps with heavy weight should be incorporated into your routine. It's just that usually people forget to do the heavy-weight sets with abs rather than the high-rep sets with abs. It's important to do both high reps and low reps because data indicates that the abs have a balanced profile of around 55 to 58% slow-twitch fibers and the rest in fast-twitch fibers. (12) Fast twitch fibers are known to respond better to higher intensity, higher weight loads, and lower rep counts. Meanwhile, slow twitch responds better to higher reps with a lower weight. So, you want to do both low- and high-rep sets for optimal growth. One of the best ways to do this is to save the higher rep bodyweight sets for the end of your workout after you've already done all your heavy weighted exercises like weighted declined situps, weighted crunches, and weighted pulse-ups. Or alternatively, you can do high and low rep sets together with supersets. Utilizing this superset strategy you would do a high rep set with no weight right after every low rep set with heavy weight. An example would be to perform weighted declined situps for 10 reps and then immediately perform 20 to 40 reps of jackknifes.
You should also specifically focus on Ab Isolation Exercises Instead of General Compound Movements. Lots of people claim that doing compound exercises like squats, deadlifts, and barbell overhead presses are enough to develop flawless abs. But is that true? Well, if you’re...
References
1. You cannot get rid of belly fat by doing ab exercises.
www.tandfonline.com/doi/abs/10.1080/02701367.1984.10609359
pubmed.ncbi.nlm.nih.gov/23222084/
2. After 4 hours of ab training per week for 6 weeks “There was no significant effect of abdominal exercises on body weight, body fat percentage. . . abdominal circumference, abdominal skinfold, and suprailiac skinfold measurements.
pubmed.ncbi.nlm.nih.gov/21804427/
3. In this 12-week study, subjects with normal weight but high body fat percentage followed either a high or standard protein diet. Those on the high protein diet lost an additional 3 pounds of body fat and around 1 inch in waist circumference.
pubmed.ncbi.nlm.nih.gov/32513334/
4. Scientists looked at muscle activity levels during various exercises, including the back squat. Surprisingly researchers found that Ab muscle activation was so low it didn’t even reach 20% of maximum voluntary contraction! The straight-leg sit-up, on the other hand, activated the external obliques and rectus abdominis by around 40%.
pubmed.ncbi.nlm.nih.gov/24662228
5. Research on the clean and jerk exercise, also shows low levels of core activity (rectus abdominis, internal obliques, and external obliques).
pubmed.ncbi.nlm.nih.gov/23489349/
www.ncbi.nlm.nih.gov/pmc/articles/PMC4637915
6. Research found that the posterior pelvic tilt plank compared to a regular plank resulted in over 100% activation relative to maximum voluntary contraction for the upper and lower abs and the obliques.
pubmed.ncbi.nlm.nih.gov/25325773/
7. Research indicates can produce two times more force during eccentric contractions and 50% more during concentric contractions than isometric ones.
pubmed.ncbi.nlm.nih.gov/3443943/
pubmed.ncbi.nlm.nih.gov/20847704/
8. Data shows that the eccentric and the concentric phases activate different anabolic cell signaling patterns that don’t get fully stimulated with isometrics.
pubmed.ncbi.nlm.nih.gov/25005782/
pubmed.ncbi.nlm.nih.gov/25070178/
9. Abs have a balanced profile of around 55-58% slow-twitch fibers.
pubmed.ncbi.nlm.nih.gov/161688/
How do we correctly measure how many grams of meat or rice or beans etc we shall reduce to hit the extra 200kcal reduction? I mean like we gotta know how many kcal each food has per gram. One gram of rice how many kcal? Lets say 2kcal per gram of rice, we reduce 100grams of rice per week and here you theres the 200kcal reduction. I mean can you explain bro?
This is correct. Visible abs are a function of low body fat over the abs, and spot-targeting fat loss is impossible.
can i train abs on daily basic?
What do you think about the Ab coaster?
I literally spent like 5 days morning to night watching videos trying to find one that gives you detail oriented instructions on getting abs and I am relieved I finally found the perfect video that doesn’t just state the obvious or isn’t overly opinionated. Thank you sir !
bro just lose weight thats the only way to get abs. and workout your abs to get them more defined.
I have never seen a bigger but kisser 😂😂
Shoutout to the editor who puts Indian movie reference vids🤣
Majorty of his views are from Asia😅
For real bro
😂
10 STEPS TO GET PERFECT ABS (SCIENCE-BASED)
Such a proud moment for Indians. Their existence has been finally validated.
He’s a straight to the point type of guy! Exactly what’s needed 💪👊💪
Yeahhh
Love this guy. Super simple info, explained so it's easy to understand
Also has the best tv/movie clips
thank you for helping people on youtube on there journey to a helthey life style
Man.... This channel the most underrated fitness channel. Thank you for the great content. I always send new members at my gym to this channel for their home work research.
Channel has over 5 million subscribers. Is called underrated.only in the 2020s
Arefin Shuvo at 1:14 Guy really did a great job. Respect
I ain’t gone lie, this man videos always make sense. U are already my trainer bro 😎
This is why I come back to your videos. 💪🏾
Probably THE most realistic human about weight, weight loss and activities! Thanks for all the great videos, man.
Wow this is the best ab explanations video ever !, ty !
Love this video! Really well explained 👌
You give such an detailed explanation where we not get 1% of doubt , very insipiring, I do watch all your video , you are best 👍
great video! you just mentioned everything!
Very well said bro about this topic and about the 10 steps for the perfect abs and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
This video is sooooo Good, best till date wrt abs info.
great job on this video!
My favorite fitness guy. 🙌🏾
Ultimate and superb information by u bro 👍👍👍👍 great
Great video, thank you!
Hello! Can I ask you a question?
this was the one of the best ab videos I ever watched
Excellent video!!!
Thanks for the info
The only compound exercise I would say you could rely on for building abs, are suitcase carries for building obliques. Farmer's walk also helps a lot too.
Best video for internet good luck brother
Asm bro❤️Thank you for the terrific content! Always put a smile on my face. the hard work u put in ur vids is just awesome ❤️ keep it up
Great information
Excellent!
Thank you for being so Very thorough in your explanation. 🙌🏾
Really liked the video 👍 - gonna try super-setting lower rep weighted sets with higher rep body weight sets. Wasn't sure about a couple of things....
(1) Are straight leg sit-ups dangerous if you've had lower back surgery in the past? (I've had several lumbar spine ops).
(2) Does greater muscle activation necessarily lead to greater hypertrophy? (It probably does I'm just not sure).
#1 is a fantastic question to ask a medical doctor, not a UA-camr.
What a great video. I gonna break this down in a video!
Thank you 💚
Nice information sir
Thanks for all your tips and advise. Could not be doing this without you. Just wanted to say that and that I wish you all the success in the world! 🤘🤘
I believe the crunch machine at the gym is greatly overlooked, the pros do not like but I haven't managed to find other way to progressively overload. I have been in abs class, yes, it was amazing in the beginning but after a while I got used to it, there was no burn feeling. Then what? Doing crunches with weight, ok I do easily 20 crunches with 23kg kettle bell on my chest, how much more weight should I put and overload the spine?
My trainer had to admit that my abs are strong and he told me "ok then, continue with the crunch machine" The only catch seems to be that they should have a adjustable support for the back at the rear of the machine (stopping my bum from going backwards). Maybe that is bad for the spine too, but then everything is risky, right? At least lets do the one that progresses.
Leg raises on the captain's chair with weight between my legs also works.
I was not sure from where to start thks
I m ur sincere invisible student. Please teach me about fitness always like this Sir 🙇🙏
U are my trainer bro🥰
I put on these vids during morning workout. Now when I hear his voice I get motivated lol.
Same, you've turned my year around.
I'm sorry I never bought anything
i also watched his videos to learn
Then you have to pay him
I feel the same, I've learned almost everything from this guy fast. 1 year later of consistent work and dieting and I look like I've been working out for years. One dude thought I was on steroids.
I started working out sometime in August of 2021.
Thanks
I do abs training regularly after my workout but I eat to my fill since I feel so hungry. Does that mean I have to remain hungry to reduce caloric intake.
Also I wanna add something while your on the deficit please work on your metabolism like standing more ,drinking lemon juices or green teas and proper diet .❤
Good stuff man. Love your videos
Hi
Hi
Can you do “what happens to your body when you eat oily/ greasy food?”
Nice info
Awesome video,my New Year’s resolution 💪💪💪
Great!
Hey could you post a video showing a good routine to be able to get abs and the diet required
omg cosmos youve been selected :O
@@HepsiOyun selected for what
great video
Good presentation sir! No majic pill, it requires work to get there.
Super bro
so should i focus on doing cardio to lose fat, then when its low enough i start doing ab exercises, or should i still do ab exercises will it still make a difference even if i have belly fat
You speak a lot of sense, my friend. Especially the ""You need to be lean."
Something that so many people do not think about.
What do you think of Wonder Core 2? I think that is good, do you?
Great 👍🏻
Thanks for that video. But, how much cardio (if any) is to be done on a weekly basis for the right abs?
Merci
So I’m a skinny dude and about 6ft(5 11.5) and I’ve been wanting to gain pounds so I’ve been eating more as I’ve been working out. How do I reduce my caloric intake to get a lower body fat percentage as well as gain weight?
Nice video, great to see clips of Indians being included 😊👍
what about drop sets for abs? kinda like a super set except its just the same exercise with less weight. i like to take 3 dimes on the incline sit up and drop one after 10 reps, drop another after 6-8, drop the last one after another 6-8 then rep out. i like to do this twice after hanging leg raises that i superset with my last 4 sets of whatever the workout is. Thanks for the great content!!
Jesus loves u and died for u
Highly qualitative informations, thank you very much
So, because I include alcohol, this goes against any health advice but it worked for me in shedding that last layer of fat: DRINK INSTEAD OF EATING, and I do include alcohol (all respect to those with any religious constraints or on a dependency recovery journey). When you eat basically nothing other than a light snack, your alcohol tolerance is super low; so I have basically a smoothie packed with health powders in the morning and nothing but water throughout the day other than maybe a snack bar or a green drink, then for dinner I have a glass or two of vodka and if I'm really desperate, a salad or a small piece of fish.
Can you please make a video on leg workouts
So true said brother and thank you very much ❤️🙏🏾
And u please tell me one thing why i can't open your facebook page?? Is everything okay with your page or not bro hmm???🙏🏾💔😢
Wow really needed information 💚
Free game 💪🏾
Scientific and simple 🔥
Good video
Can high blood pressure due to strenuous weightlifting cause low Blood pressure at night for teenagers also? Is there a way to prevent such damage to heart, max? Thanks in advance?
You are my master teach me preach me
Will the ab roller, wheel thing help?
Can high blood pressure due to strenuous weightlifting cause low Blood pressure at night for teenagers also? Is there a way to prevent such damage to heart, Jeff? Thanks in advance?
Jesus loves u and died for u
Good explanation my bro ❤️❤️❤️
Can high blood pressure due to strenuous weightlifting cause low Blood pressure at night for teenagers also? Is there a way to prevent such damage to heart, Max? Thanks in advance?
*BRO THE BEFORE PIC WAS THE ONLY REASON I CLICK THIS VIDEO ( SO FUCKING RELATABLE)*
Facts
i think i am slowly giving up on getting abs. I have been trying for years to get abs and even when my belly is flat i still cant get full abs. They lower belly fat i have just never goes away and i have tried lifting heavy,fasting, dieting, ab training,cardio, everything you could think of yet i cant see my abs. I try to eat as healthy as i can but then you have to have a certain amount of time and money to eat healthy where i am, so its hard to be consistent to get the results i want sigh. I feel as though my whole body is at a plateau because i cant consume enough protein or sumn, cause i am lifting heavier than ever yet i cant get the results i want and its so annoying to the point where i am thinking of just giving up cause all i feel like i am doing is maintaining at this point.
Don’t give up bro I believe in you
Please keep your videos coming. You are the most honest on how it all works.
Yeahhh
Guys, if you read this. Help me out.
if i am taking enough protein and still maintain calories deficit diet. will i lose muscle too or not. I am taking almost 120 g plus protein with body weight of 68.5 and i am 34 years old with a bit above average muscular body. what should be the weight i should be looking for. Also i am not that tall 5 7 or 8 i think
Speaking from my experience bro the best way to keep as much muscle as possible while on a cut is to get atleast 1.5gram of protein per pound of your body weight, example would be if you weigh 80kg get atleast 80 grams of protein. Also adding unflavoured BCAA also helps as. Just speaking from my experience. Doesn't matter how hard you try your always going to lose atleast some muscle on a cut
@@justacat886 Already lost a bit muscle but not strength. My shirts have already gotten loose but i can still lift as heavy if not better. I want to know when should i stop. right now i am going with a routine of 6 days calorie deficit and one day where i eat all i want and so far i have lost almost 800 grams per week with a bit problem of constipation as i eat less but i am taking 1 tea spoon of olive oil raw at night. it helped a lot.
Any way, i am guessing going with my a bit relaxed calorie deficit routine as long as i can not lose fat without getting a bit strict.. I am living in a city where trainers are not sincere and i have no BODYBUILDER trainer relative. It is such a BS when you rely on trainer which make it a business and keep you average so you keep paying them till you realize they are just keeping you in a bit above range to earn.
Warrior diet helps 😁
You have to realise to get defined abs you have to lower your overall fat percentage to a percentage that will lower your testosterone production which is not really optimal for people who want to keep gaining muscle
it work
i work out 6 days a week but 2 weeks ago i stopped working out because i am sick, and i need rest, and... even if i eat like shit, and eat a lot of chips and chocolate, i stil have v cut abs and a six pack
Sir,
Cardio before workout or after workout...while u r doing muscle building too??
After! If you do cardio before you drain your energy levels then you have no strength to push thru ur main weights workout! Also during muscle building you dont have to run and do all sorts of cardio. You can walk on treadmill or walking on incline in general and do low intensity cardio! All the best!
@@saviodsouza2589false. If you wanna build muscle do your cardio first. If you wanna build endurance do your cardio last.
Bro can you make a video on soy protein powders...?
Are you looking for a comment to that already written 10 steps to not watch a video 😊
Waoo, Arefin Shuvo here! 1:18
10:03 that chicken looks like it’s doing regular crunches
Wow there is arefin shuvo😍
an actor from bangladesh
at 4:50 Didin't know Jeff Bezos was a weightlifter XD
i rarely workout and i have visible abs though i hope this helps give me more abs
Plz make a video on vegeterian diet.
That'll be a good one
1:15 big w for arifin shuvo
it’s a sign to hit abs today
What are good ways to lower fat around the waist?
Stop eating
@@malmz1 k
@@Alkhanix4311 go on No Fap for 60 days
@@Alkhanix4311 also dont breathe.
💪🏼
When im doing pull ups my lower back is aching not the abs. Why? Is this normal
Never thought I'd be responding to a 7 month vid but you need to eat every 3 hours that way the body doesn't consume existing muscle as it's nutrition and not losing your gains but don't put yourself in a food coma. Instead, split it up really small eat less calories and burn more calories than you are gaining every 3 hours and you'll be a beast in just a month or two
The thumbnail had the perfect set of abs
I feel my abs coming through, I'm doing 100 reps to 200 reps of everything I do, I've been doing full body workouts but no cardio. I stick with a very high protein diet thru the week and I only eat chicken sub no sugar I may eat pasta some time. Only a gallon of water a day 😂.
What is your workout? Plllleeeease tell me
Yo make sure you have rest days
@@grogu9906 Everything that man does I do
@@3vikings I get my rest days in for sure 😊
So what you saying is that other then looking bulk and fit you can't jog to your neighbors house across the street because you'll be completely out of air by the time you get to his door steps?
Hello! I wanna workout some biceps and stuff, but i cant do it normally because i cant go to gym, i only have 2 dumbbells (5kg each), what should i do?
I used resistance bands with a low fixed weight dumbbell. They are cheap. You should be able to find one at fitness or sports store for a few dollars. You than just fix the band to your dumbell. Similar to a bowflex you can just add more bands.
@@kevinmartin11 Thanks! I'll try to make some homemade version of it!
Do pull ups for biceps and back, and push ups for chest my friend
@@HadezLord I'll try to, I'm adding push ups to my normal routine and maybe pull ups if I find a place to do them
@@HadezLord this is great advice, I just wanted to reference the dumbells as it was something I had to do recently. Pushups and pullups will take you quite far in terms of building muscle definition.