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The Best Science-Based Plan To Get Six Pack Abs (3 Simple Steps)

let's face it six-pack abs are something

that most men want they not only

complete a lean muscular physique but

are also representative of all the

dedication and hard work you've put in

to attain them however with the amount

of people wanting a six-pack of their

own comes the overwhelming amount of bad

advice out there on how to actually get

them for example a quick google searches

all it takes to come across a plethora

of misleading information some say you

have to ingest certain types of special

foods and drinks while avoiding others

some advocates special fat-burning pills

as all you'll need whereas others

promote ab exercises as the key to

stripping off that belly fat which is

now something that most people

unfortunately believe in well coming

from someone who has personally stripped

off that belly fat to reveal my six-pack

I can tell you that none of those

previously mentioned methods alone will

help in fact taking just a quick look at

the research proves my point

for example this 2011 paper from the

journal strength and conditioning

research found that six weeks of direc

AB training 5 days per week had no

effect on reducing belly fat and

overweight subjects simply meaning that

no amount of ab exercises alone will get

you a six-pack so what should you do

instead the good news is that the real

evidence-based way to get a six-pack is

actually quite simple and with the

following three steps I'm going to cover

by the end of this video you'll have a

complete game plan to get you there step

one is the most important step and

involves setting up your nutrition which

is going to be responsible for stripping

off the excess fat that's covering your

six-pack in order to reveal them as many

of you know in order to lose fat you

must be at a calorie deficit and the

easiest way to create a significant

calorie deficit is simply by eating less

and although you could theoretically do

this by exercising more instead that's

actually much harder to do and sustain

for example most people would find it

much harder to burn an extra 500

calories daily by jogging for 40 minutes

as opposed to just eating a little less

which is exactly why you need to

prioritize your nutrition now as for

exactly how much you should be eating in

terms of calories and macronutrients

I've simplified everything by setting up

a calculator on my website that will

calculate everything for you based on

your stats and I'll leave a link to this

page in the description box down below

after you get those numbers write them

down and that's what you'll want to

stick with until you refine them in step

3 of this video and as for the types of

foods to eat to hit your numbers here's

a helpful graphic that provides some

examples of what the majority of your

diet should consist of step two involves

setting up your resistance training

program which is recommended because

when combined with the calorie deficit

it's going to enable you to maintain

your muscle mass as you lose fat and

help better shape and define your

midsection as you lean down for example

this 2015 systematic review and

meta-analysis looked at the

effectiveness of a calorie deficit alone

a calorie deficit plus cardio and a

calorie deficit plus resistance training

on body composition in overweight

individuals their analysis found that a

calorie deficit combined with resistance

training provided the most favorable

changes in terms of fat loss and muscle

gain as for what resistance training

program to use for a good routine I'd

highly suggest checking out my

upper/lower workout split videos which

come with a PDF you can download and get

started with right away and again these

will all be linked down below and as for

direct ab training despite what I said

earlier it actually is something I'd

recommend incorporated in your routine

the main reason is because compound

movements and resistance training

exercises in general don't stimulate the

ABS are very well in fact this 2014

EMG paper from the journal strength and

conditioning research found that

activation of the ABS and external

obliques during the back squat was quite

minimal less than 20% whereas the

standard sit-up led to more than double

the activation at around 40% so since

the abdominals and obliques can be grown

just like any other muscle these

findings mean that you should be

training them directly as this will

improve their look once you strip off

the excess fat covering them my

recommendation is to train them around

two three times per week with a mixture

of both weighted and unweighted

exercises which can be done on your rest

days and or after your main workouts for

example now as for cardio it's not

necessarily needed from the start and

will be mainly use as a tool to speed up

the fat loss process which will be

discussed in step three one step one and

two are in place the last thing you need

to do is monitor your progress

throughout the weeks and adjust

accordingly to ensure you're heading in

the right direction

and you can start by simply weighing

yourself every morning and tracking that

overtime multiple studies like this 2011

paper by Garth and colleagues have found

that aiming to Lewis around 0.7 percent

of your body weight per week is a sweet

spot in order to maximize fat loss while

minimizing muscle loss for example a 170

pound individual would aim to lose

roughly 1.2 pounds per week so what he'd

do is track his morning weight over time

and take a weekly average of it if he's

getting close to his goal weight loss

per week then we know he's on the right

track

if however he's not losing weight at all

or not fast enough then he should just

by either slightly reducing his calorie

intake or adding a little bit of cardio

in order to now hit his goal and

conversely if he was losing way too

quickly which isn't necessarily a good

thing would simply do the opposite you

will inevitably have to lower your

calorie intake and/or slightly add more

cardio as you progress but the key is to

do so gradually also keep in mind that

weight is just one measurement of

progress it's also important to assess

how your strength is doing in the gym

how your body changes look in the mirror

and so on in order to get the most

accurate depiction of your progress so

basically you keep doing this until you

reach roughly 12% body fat or below

which as you can see is the level of

leanness you'll have to attain in order

to see a well-defined six-pack just note

that you will lose fat from other areas

like your face and arms before it

eventually comes off your stomach due to

the fat cells there being more stubborn

so the key is to be patient and trust

the process

although attained in a six

may seem impossible to you or far off

from where you are now trust me on this

with dedication and adherence to the

three-step protocol I went through you

will get there thanks so much for

watching everyone I hope this helps some

of you out who are struggling with all

the misinformation out there although it

will take a lot of hard work and

patience just trust me the end result

will be worth it and if you're looking

for an all-in-one evidence-based program

that not only covers training but also

comes with a custom-built nutrition

software to automate the nutritional

adjustments you should be making over

time in order to transform your body as

efficiently as possible then what you

can do is simply head on over to built

with science comm and take my starting

point analysis tool I have up in order

to discover which program and which

approach is best for you anyways if you

haven't already I'd really appreciate a

follow on Instagram I post a lot of

informative videos and content on there

as well which I think a lot of you will

find useful and if you enjoyed this

video and then please don't forget to

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this all really does help me out thank

you so much everyone for the support I

really do appreciate it and I'll see you

next time

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