Jeff Nippard: Getting Abs in 60 Days (Using Science)
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- Опубліковано 2 чер 2024
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Jeff's Video: • Get Abs In 60 Days (Us...
Reference [Copy & Paste DOI into Search Engine]
[1] doi:10.1111/obr.13218
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#jeffnippard #musclegrowthtips
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Two of my favourite health and fitness youtubers in the same video?? Yep, you bet I'm watching
Me too!
Jeff Nipples and Mike Israetel are literally the only two sources you will ever need for amazing bodybuilding advice. I'll chuck in retro Layne Norton too because some of his lectures are fantastic.
I don’t know if it was a misspelling or on purpose, but Jeff Nippard will forever and hence forth be known as Jeff Nipples.
These two are scientism clowns out to make a quick buck
When friends have asked me for advice on any bodybuilding topic, I have almost always replied with a link to a Jeff Nippard video. His stuff just has such a nice focus.
I especially love how, whenever he explains the science behind a topic, he follows it up with an actionable advice-segment. Too many youtube videos only feature EITHER the science OR the directly usable advice. So either you get lost in the details, or it's just dogma. But with him, you both get a clear idea of what to do, AND why. Just makes a lot of sense to me and it's also so much easier to remember things that way.
I'd throw Menno Hennselman in there too
I agree that they suffice as education regarding sports science and nutrition, they are very accessible for beginners. For those who want to nerd it out I also recommend Stronger By Science and 3DJM, as well as Menno Henselmans; and then the Revive Stronger, Iron Culture and MASS Research podcasts.
I watch both Jeff Nippard and Dr. Mike so it's good to know I'm on the right page at least! Also... nice job, man!
Another great vid. Thanks.
Both Jeff and Nick are the best.
Good stuff, thanks...
Thanks for educating me. I have tried to out exercise calories but nowadays don’t as it does take so much time, mental energy, wear and tear. I will now be subscribing to Jeff also. I am not so sure about crap food on gut microbiome mood, also being more prone to IR as aged 56 I prefer to stay safe. I am 58kg 5’3ish so don’t want to waste my yummy food on rubbish, yum olives fruit yoghurt…
Excellent video. The information that Nippard highlights has been around for quite some time. I first came across calorie estimate of 12 x bodywt in a book from Clarence Bass that was published in the mid 80s. And the macro breakdown when you look at the protein and fat guidelines works out to something close to the old 50:30:20 macro ratio that Tom Venuto describes in his book Burn the Fat Feed the Muscle.
Great vid!
Thanks, Tom!
You talk often about insulin resistance. Is there a direct step by set way to reverse insulin resistance? I looked through your videos but didnt see any that suggested a complete plan to follow. Also, what do you think of Dr Kempner reversing insulin resistance with very high carb, very low fat, low protein and low salt diet? @Physionic
Re. calorie counting - sure, it's not absolutely necessary, but I think it makes life so much easier. What I did was track all calories & body weight for a month or two before starting my diet, using that data to calculate how much of a deficit I should be in, and then sticking to it. Of course I adjusted down as needed depending on progress. I'm probably lucky that my eating was pretty regimented before the diet, so it boiled down to things like "replace ice cream dessert with cottage cheese", etc.
So how long are you going to go without ice cream? 😋
I've been tracking food since February 12th. I'm down 49 pounds, and I had ice cream once on my dad's birthday and carrot cake on my birthday. It's been an easy weight loss phase.
@@Insomnolant1335 Congrats man! Yeah for some reason this far loss phase has also felt relatively easy
@@xntumrfo9ivrnwf Excellent. Keep it up dude, your future self will thank you! 😁
I'm age 21 and have trained my abs all my life since beginning in gymnastics by age 4. I totally agree that you must build the abdominal muscle if you want then to be visible once you've lowered your body fat. I consider hanging leg raises to be a compound exercise for abdominals. Progressive overload can be achieved through ankle weights, and also restricting your ROM to within 90° (start hanging leg raises from the L-sit position brining feet to the bar). Without intending it I've been doing intermittent fasting most of my life. I later (age 16) fell in love with cable crunches. I would add one more abs exercise--the plank and the weighted plank for strengthening the TVA muscles and helping to bring the waist in. Evidently the plank is now part of the Marine core physical testing for abdominals. Of course--also strengthen the lower back muscles to help compensate for developing a much stronger/muscular rectus abdominis and transverse abdominis muscles.
Another great video. Thank you! When doing ab work, one caution is that the psoas can get progressively tighter and eventually cause lower back problems. When doing these exercises, what would you recommend to avoid psoas (hip flexor) tightening?
Thank you
See Ben Patrick, knees over toes guy.
Great video! I was already fairly lean, but I've sculpted my ads in 2 months by doing laying down leg raises, hanging leg raises, very short crunches, cable woodchops, down up twists (reverse of cable woodchops) and kneeling cable crunches. I did 3 of those exercises twice every other day and the other days were once a day. My diet is pretty good so all I cut out from it was my AM tea or coffee which included a couple teaspoons of turbinado sugar.
Can you please make a video about Grounding/Earthing?
I am really confused about the topic and I will really like a thoughtful and in depth review about the subject and I think others too.
As of today, I've lost 9.5kg of bodyweight (currently 79.9kg, 5'10) over 77 days. Probably went slightly too fast, but at least my strength has not really decreased (some lifts are even better). I can see my abs (or at least 4 of them 🤣) but to be honest, I had hoped for slightly more definition. This fat loss phase really emphasized to me that while abs are "revealed in the kitchen", you really do need to train them as seriously as you train every other muscle
You rock. Proud of you. :)
Please Please PLEASE, Put a limiter on your mic channel, there is always a constant super high pitch hum always present in your recent videos and it is in no other video I watch. I'm stuck watching on my phone speakers as my headphones can produce the pitch. Please Im begging you. Another amazing video as usual
I put a filter on the videos that cuts everything over 10,000 Hz. I can’t go lower than that, otherwise it sounds awful. I’m going to be switching mics soon to see if that fixes things, although I don’t hear anything and no one else I’ve asked hears anything on multiple sound devices (including studio headphones by one of my music producer friends) - I don’t understand what it is that seems to impact a minority of people.
The audio sounds fine to me.
@@Physionic My samsung S24 Ultra speakers, my sony wh-1000xm3 and my cheap laptop speakers don't produce any high pitch noise on your videos.
Thank you for making them
I also hear this consistent high pitched hum, listening on headphones so maybe thats it
Look through a spectrum analyzer there might be something constantly at the high end, tho on mobile I personally don't hear a thing
I went on KETO 2 yrs ago. At start I weighed around 165. In just a few months, about 3, I went down to 135; lost a lot of muscle mass and had a hard time stopping the weight loss. The loss of muscle mass is still very evident. And the loss is all over; not specific areas. Now my challenge is to add mm by diet change and exercise but damned difficult.
Something similar happened to me. I did low-carb & interment fasting (using Carb Manager app). Lost a lot of weight and muscle. So I had to stop and add-in weight training.
Interesting. I went on Keto four years ago and lost 75 pounds of fat (my goal was 70 pounds) with no real noticeable muscle loss. In fact it seems just losing all that fat seemed to rejuvenate my muscles or something. Anyway, I have had nothing but positive results with Keto.
I can understand that approach. I am also very aware of what I put in my body and try to eat intelligently. While cc works for me I understand that my counts are just approximations and I need to also pay attention to what my body is doing.
Hi , One exercise that is both cardio and muscle building is using a rowing machine . Rowing uses 84%of the muscles in the body . Technique is important knowing what muscles to squeeze when rowing . I am thinking about buying a rowing machine . It's an interesting exercise and technical when you start learning how to row properly ( learn on UA-cam) . There's even a world championships rowing contest when the people both men and women are a minimum age to 85 years old for women and 90 years old for men . Lots of them rowing like there 30 years old . There are other younger age categories in the contest world series as well . Do it at home , no gym I needed . 👍
I call the rowing machine a time machine. Time slows down when you’re on that thing 30 seconds seems like 30 minutes. I did a 1:35 500 m, it was pure evil.
Would argue that rowing will change/adapt the muscle, or change the quality of the muscle but it isn't the most effective for hypertrophy.
It will reduce bone density.
Regarding being able to eat more. Have you done any videos looking at the research of Herman Pontzer?
My favorite exercise is cable crunches. Thought I was starting to max out the weights tried a little more forward lean yesterday. The sheer agony on the last reps nearly made me cry 😂 Boulders abs in progress
It is important to note that the 'fast paced fat burning workouts' may not build the most muscle, but they may train the abs to do what the abs are designed to do, and that is stabilize the trunk, especially during various movements. This may not build the most muscle, but will contribute to lower levels of back pain or may be better for people looking to increase their stability in movements like deadlifts / squats / etc. Training the abs for maximum hypertrophy, with a range of motion, trains the abs to be powerful in a range of motion and not act as powerful stabilizers of the spine, both exercises that Jeff recommends are primarily saggital plane movements, with no frontal or transverse movements incorporated, this can lead to muscle imbalances when taken to the extreme, the way this imbalance would show itself is you picking up a very heavy object in front of you and then snapping your spine when you go to turn or bend laterally, you have the saggital core strength to lift it, but not the frontal / transverse core strength to fully control the weight. The message is that the 'fast paced fat burning workouts' are useless, but they are anything but useless as they can be utilized by people trying to rehab their back or seeking to increase their spinal stability.
exactly. kettlebell dynamic movements in all planes kind of hit best of both worlds
I have visible abs and a small gut at the same time. They’re muscles. You make them bigger with hypertrophy training. You don’t have to be below 15% bodyfat for them to show up. Put in the work like any other muscle group and they’ll pop. I spent 6 weeks prioritizing them with training to failure 3-4 sets, 3-4 days a week while keeping the rest of my muscles at maintenance. The abs grew pretty well from that process, as have all the other muscles I’ve systematically focused on.
There’s only so much muscle gain you can get at any one time. If you split it across your body, your gains will be split too. If you laser-focus your training, that set of muscles will get maximal benefits.
Whatever calories left over should arguably go to carbs if you’re training, no?
Solid review of Jeff’s video!
You could definitely make that argument, LOTF. Thanks!
I'm not fat. I have overburden
It worked for me. Just Resistance training, good diet and only a lot of walking. I could then eat what I wanted sometimes but still stay the way I was. It was great. Till I hurt myself. I put on about 10kg.. I'll get back into it as soon as the stress I'm suffering, caused by the government is over with
Question: would eating highly refined carbs like sugar alter the insulin receptors on the cells of your body?
I know the expected response is insulin should make your cells intake more sugars, but whats the effect if your so lean on a cellular level?
Activity and energy surplus have a huge influence on the ourcomes in your question. If you are emptying some of the glycogen in your muscles and liver and then have "highly refined carbs" then the whole process has room to stay healthy. Insulin resistance becomes a problem when your cells are fueled up and blood sugar and insulin are still high. Fat, especially saturated fat, has a role too, it reduces insulin sensitivity. So empty the tank and refill it all you want. Just don't try to fill it when it is already full.
I do count calories and it really does help but sometimes I know that I get it wrong, at least as far as my calorie burning goes. So I count calories but I also listen to my body.
I'm really not a fan of calorie counting. I tend to just think about food all day whenever I do so, which is just counterproductive. What has really worked for me is just getting a general understanding of what foods are more calorie-dense and which are more low-calorie, and then to priorities the latter.
I think counting calories makes sense if you want bodybuilder levels of bodyfat, but for general health and getting "beach body lean", an intuitive approach seems good enough.
Physionic is the most shredded UA-cam scientist
I don’t understand why the calorie and macro recommendations are based solely on body weight. Are the recommendations really going to be the same if I’m trying to go from 30% body fat to 25% body fat versus 20% body fat to 15% body fat?
Well, this is about getting your abs visible, not about hitting a specific BF percentage.
That being said, this is s guideline supposed to help you get lean without losing any significant amount of muscle.
And as you lose weight, the numbers will adjust accordingly.
The nutrition advice is definitely for going from "not visible abs" to "visible abs" and not for sustainable, long-term training. I'm an endurance runner who averages 8-14 hours of cardio per week. I have never in my adult life had "not visible abs." Total calories of 10-12xbody weight in lbs would put me in severe negative energy balance and strip my glycogen in less than two days. Training would suffer and I would have to slow way down. I go into ketosis around 8kcal per lb total body weight after 36 hours, regardless of the carb content of my diet.
I guess this is all beside the point. I don't have any reason to question the protocol for someone who is cutting down to show visible abs. But I was horrified by the thought of 10-12kcal/lb so I started typing :)
Also, it is possible to get much more mechanically efficient than 100kcal/mile of cardio (especially assuming you're not talking about cycling here which is about 1/3 cost per mile). Once you run over 2,000mi/year for a couple of years, that figure will trend down (efficiency improves). Again, you allow for that and I definitely agree that the "Calorie" estimates of exercise equipment and fitness trackers is often wildly inaccurate, usually inflated.
Great work and I almost always learn something! I appreciate what you do (as I finish my coffee from my JoeVeo tumbler).
agreed, for me eating 10 kcal/lb is like just over half my maintenance
Leg raises are really working hip flexor muscles.
Hip flexors don't connect to the abs.
yay indulging lol. :D 6 packs are way harder for gals because in the process we lose our other (desirable) curves too....your ab fat often goes last because there's far less blood supply to the abdominal adipose area compared to say your arms and legs (that's for another topic) and nutritional calories needs to take priority if you even want to start seeing some ab progress. Besides Resistance and cardio, walking long distance daily is another good way to burn those calories because it burns more fat than glucose - if you walk at a regular to moderate pace. There are charts out there which show approx how much fat vs glucose you will burn for each mile/hr increase that you walk. THe other issue is that you don't want to exercise so excessively that you jack up your cortisol levels too much that you end up with visceral fat buildup.
i also have never understood that argument. I can have abs coming through when i am 4kg away from goal and if i dont train them they arent there until i lose that 4kg. I mean with they 4kg they look better in all scenarios, but still, as i drop down i would prefer them to be visible earlier rather than later to givve me the motivation to carry forwards.
We hear a lot about the muscle-sparing effect of protein, but what other nutrients are muscle-sparing on a caloric deficit?
I don’t think any others are. My understanding is that with protein, constant, fat loss happens with a calorie deficit no matter what the ratio of carbohydrate and fat are. It boils down to personal preference.
@@oolala53 That is a bit hard to say because without anabolic exercise for instance, protein barely protects against muscle loss on a severe calorie deficit, so nutrient that influences the quality of workouts could be considered muscle-sparing.
Also, glycogen depletion seems to be linked to catabolism in some studies and let's not forget about the muscle-sparing effects of creatine.
At my age and the way, my stomach works now, there’s no way I would enjoy the meals it would take for me to eat .821 g of protein per pound of body weight even at goal. I’m a female and I’d like to weigh about 135 but honestly, I don’t freaking care what I weigh I would just like to be able to get to 25% body fat. Unfortunately, I did the very common female route of concentrating mostly on dieting and not fitness and man am I paying the price now. I know 25% probably sounds pretty high, but when I did like way less and was not actually working out consistently, I was actually pretty close to having a seeable abs and for a senior citizen, that’s not bad.
Does anyone know if that Exercise 2 is bad for your lowerback?
no, it stretches the lower back in the direction it is designed to stretch, it's completely fine
If anything, the weighted crunch would cause back problems, not the leg raise. Although the leg raise is a very hip flexor dominant exercise, and the psoas muscle, a hip flexor, attaches to your lumbar spine, so with enough tension, it could cause some pain. Perhaps you could exacerbate a disc herniation since your lumbar spine tends to round during the movement, but the biomechanics don't lend themselves to causing pain, because like I said, your psoas is actually going to be working against excessive flexion. If you get pain or can't do that for some reason, you can lie on the ground, bring your knees up, and do a reverse crunch, focusing on moving your abs instead of your legs.
“…eat pop tarts regularly.” ✨🙏✨ On it.
6:26 to maintain 180lbs I needed on average the last 6 years at least 3000 kcal per day, so more like x17 than 10/12. These numbers are totally inaccurate. It’s an extremely hardcore restrictive cut.
Yeah, calorie counting sucks and is usually inaccurate unless you weigh everything on a scale. That's too high maintenance for me, so I go with intuition
Nothing beats the accurate calorie counting.
@@EVanDoren how do you ensure they're accurate?
@@R2RHIker4 Not OP, but I use a food scale, and also compare my actual weight trend to the trend that I expect to see, and adjust expectations based on the real-world results. If I think that I should be maintaining on X calories and I'm actually gaining/losing beyond what could be expected from daily fluctuations, I adjust my calories accordingly.
@@R2RHIker4 Scale for food, scale for bodyweight. It's extremely precise and easy once you get used to it. And it's something that _everyone_ should do for a couple months at least because that will improve your "intuition" tremendously. People's intuition is awful by default, even nutritionists suck at it (this has been studied).
@@R2RHIker4 By weighting everything with 0.1 g precision.
If I pause and screenshot with my phone, there’s a big play arrow right in the middle of the graphic.
I don't see the link to Jeff's video
Fixed - thank you for the reminder
Did you just made a video about abs to show us yours 😅
Jeff Nippard is the direct opposite of Eric Bugenhagen.
Argh: if the CI includes zero (i.e., where the tails cross the zero line), there is no significant difference! So the "differences" you note around the 4:30 mark are not significant/important/etc. It would be helpful to note this for those who aren't aware of the statistical implications of your discussion.
Surprised nobody mentioned optimizing hormones.
You look good, but definitively need more sunshine! 🌞
He has a video saying how the sun damages the skin... He practices what he preaches.
It's a Mooooo Point - You know like a Cow's Opinion, it just doesn't count 🤣
Sorry had to go there 😅
What is the point in 50g of fat? Hormones something-something? Any proof? He's not even limiting fat intake, that's kinda nuts, limiting fat is the basis for most bodybuilders
that’s not completely true. Arnold had a high fat diet. You get the protein you need then you can use fat or carbs for energy, but yeah 50g of fat is support hormones.
@@LowHangingFruitForest Arnie is one out of millions of bodybuilders, old school at that. For hormones you need 10g if not less, which will will come with lean meat either way
To speed up fat loss around the belly and reveal those abs, do intermittent fasting and a low carb/low sugar diet. Focus on protein, healthy fats and fiber.
Or don't. Those are just tools to control calorie intake, there's nothing magical about them.
Pop tart diet.
Sounds like a winner.
Also every hard code drug addict I ever seen has always had visible abs.
Some people have no idea how lucky they are. Or maybe it’s more like an alcoholic hook and hold his liquor. I just know with my history with pop tarts, none will ever pass my lips again. One of the least satisfying foods I ever had.
Fast paced workouts I don’t think are useless though they’re not the best for revealing abs. Yeah and I know that’s what we’re focused on, but there are other benefits that different kinds of exercise have in the long run. Those focused on fat loss often poo. Poo what they keep calling long, boring cardio, but long boring cardio is apparently a very necessary foundation for the kinds of intense workouts that raise VO2 max which I believe is a much greater indicator of long-term health than a visible six packages. But maybe I’m in the minority for caring about that.
Jeff nippard natural? my eye..
The guy is pumping minimum
one full gram weekly of test, and other
Just look the unnatural muscles
I’m looking forward to the day when calories are no longer the unit of measurement for fitness. I think a metric which accounts for circadian rhythm, hormone activation, and liver/kidney function will really drive fitness and health into the right direction.
Nippard is such a great exercise expert that he does not even know anatomy. He said all you need is 2 exercises and one is leg raises . The problem is that none of the abdominal muscles including the rectus abdominis thus with leg raises the only role of the abdominals is to act as stabilizers.
For doubters see anatomy chart before commenting
Don't get any of this. The ab fixation is a fad. Probably passing. Old school body builders HATE it. Arnold never had them. At that time having a "wasp waist" was the fashion. Sure, go work your abs but only if you want to be THICKER in the waist.
How long did he take, to get his blatantly obvious.
Years...
Nippard is by no means “ natural “…just sayin.
This is why its not totally true what both are saying : VISIBLE abs are existent in skinny people , not the skinny fat, definition is there too but they're not Bulky in other terms poping up. Yes if you want them bigger "popping up" that's their only direction you have to train them like every other muscle.
Niw as for the comparaison with the delts muscles, who doesn't know aleeady where the major body fat deposits?! Belly.. so yes diet was and still is the most factor for Visibility of any muscle.
Bodybuilders of all levels of all times have been preaching it since ever, excuse me for this sir, I am a follower of your channel but this is not at the level you have made us used to , to be honest its just another content and a display of your body maybe.
Now lets take it from another perspective, they say jyst like shoulders muscle, an untrained person who have low body fat , hus shoulders Will be defined, so yes like abs , visible versus poping up.
Jeff Nippard is a bodybuilder that trains for natural competitions.
Which means he is roiding to the max, just like everybody else.
But doing less roids come contest month.
And only microdosing even closer to the competition.
Then they all test "clean" because the testing is a joke and better testing is too expensive.
That's something different than a natural bodybuilder though.
Is that the case? Do you have evidence for this? (not being snarky: genuinely curious)
@@PostImperfect He doesn't. And any careful observation would indicate the opposite case - Jeff has pretty much been stagnant for the last years, so it's tremendously unlikely that he is on PEDs. This complex of "everyone is on roids" tends to come from people who aren't hardworking enough and/or don't quite understand what is achievable and what isn't as a natural lifter.
@@user-ii7xc1ry3x To adapt a line from George Carlin, "Everyone bigger than me is clearly on steroids, everyone smaller than me just doesn't have my work ethic!"
You are completely wrong about Dr. Mike Israetel. Israetel agrees with Nippard on how to train abs.
That’s what I said
We all have abs already. Just sayin
True
That was like the opening statement lol
Did you watch the video?
Such a wasted opportunity... You could've easily thrown in a photo of your poppin' lats and rhomboids while you were trash talking people underappreciating the back muscles. Or maybe it's due in another video...? 🤔
I'll keep it in mind for next time :)
Jeff is an F tier scientist
care to elaborate?