10 Steps to get Perfect Abs (Science-Based)

[@GravityTransformation]

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/

[@dorianmma_grcy5206]

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?

[@AFK-47x]

This is correct. Visible abs are a function of low body fat over the abs, and spot-targeting fat loss is impossible.

[@troytroy-yx1pu]

can i train abs on daily basic?

[@RōninNinno]

What do you think about the Ab coaster?

[@paulpapapietro6063]

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 !

[@itzsmi3471]

bro just lose weight thats the only way to get abs. and workout your abs to get them more defined.

[@Mr.Helper.]

I have never seen a bigger but kisser 😂😂

[@Dali6266]

He’s a straight to the point type of guy! Exactly what’s needed 💪👊💪

[@TheHumanBodyTalk]

Yeahhh

[@stephaniephouotrides2435]

Love this guy. Super simple info, explained so it's easy to understand

[@pseudospike3152]

Also has the best tv/movie clips

[@mof4t9kboom54]

thank you for helping people on youtube on there journey to a helthey life style

[@phoenixprotocol452]

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.

[@bscott33]

Channel has over 5 million subscribers. Is called underrated.only in the 2020s

[@mehnafistiaque3384]

Arefin Shuvo at 1:14 Guy really did a great job. Respect

[@Mousymusic]

Deshi brothers

[@luvuazar]

Shoutout to the editor who puts Indian movie reference vids🤣

[@968humtum]

Majorty of his views are from Asia😅

[@abhijeetofficial1599]

For real bro

[@akshatrawat1947]

😂

[@dumitriuflorentina6137]

10 STEPS TO GET PERFECT ABS (SCIENCE-BASED)

[@konjecture]

Such a proud moment for Indians. Their existence has been finally validated.

[@bareknuckletalk8691]

I love and missed you guys!! 🔥

[@marwan151078]

Probably THE most realistic human about weight, weight loss and activities! Thanks for all the great videos, man.

[@mahammadoucamara9092]

I ain’t gone lie, this man videos always make sense. U are already my trainer bro 😎

[@Joreyblake]

My favorite fitness guy. 🙌🏾

[@I.June.I]

This is why I come back to your videos. 💪🏾

[@VicBrewski]

great job on this video!

[@jondamofo]

Can you do “what happens to your body when you eat oily/ greasy food?”

[@workoutroutine9825]

Love this video! Really well explained 👌

[@candy.444]

U are my trainer bro🥰

[@kevinmartin11]

I put on these vids during morning workout. Now when I hear his voice I get motivated lol.

[@Localhero727]

Same, you've turned my year around. I'm sorry I never bought anything

[@mistersmith5752]

i also watched his videos to learn

[@Amirkhan-uo9bq]

Then you have to pay him

[@HipHopFanatic-s8y]

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.

[@KNOCK289]

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 .❤

[@legacyinfra]

You give such an detailed explanation where we not get 1% of doubt , very insipiring, I do watch all your video , you are best 👍

[@nathanjacobs781]

Hey could you post a video showing a good routine to be able to get abs and the diet required

[@HepsiOyun]

omg cosmos youve been selected :O

[@nathanjacobs781]

@@HepsiOyun selected for what

[@victorburgos7023]

Wow this is the best ab explanations video ever !, ty !

[@Irfan-sh4lc]

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.

[@Harshalk]

This video is sooooo Good, best till date wrt abs info.

[@FitnessKnowledge_hacks]

Best video for internet good luck brother

[@EfficientMan]

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.

[@martsharpe709]

this was the one of the best ab videos I ever watched

[@hemplll187]

great video! you just mentioned everything!

[@SnarkyStuff1]

Great video, thank you!

[@eddiesondangmailcom]

Hello! Can I ask you a question?

[@user-ic6ud1ql9x]

I m ur sincere invisible student. Please teach me about fitness always like this Sir 🙇🙏

[@troychavers6666]

Great information

[@rounaksubramanian1686]

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

[@soniczforever5470]

I have abs I hit 8 percent-10 percent as female to get them. I love them. Id to bulk from 31kg. Worked well. Just do lots of walking, swim and do b ball and some sit ups. Abs achieved. My waist decreased even though I gained a few pounds. My confidence improved also. Its dangerous enough at 8 percent and I had to have a higher fat diet as my heartrate and blood pressure started to carsh as I was too strict. You can overheat or faint very easily when very fit so cant get your nutrition wrong. I overheat easily and get cold in winter. I have a bag with everything. Getting six pack takes sacrifice. I did it for aesthetic. People said my naturally thin waist was horrible. So I made it 21 inches. Jokes on them. Even got it below that. Grew my lats.

[@bilalattique]

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.

[@AtotehZ]

In the thumbnail. The first one is pretty much me. I'm on 3 different medications that make it hard to lose weight. In a month one of those will be replace with medication that'll cause weight loss and increased focus(ADHD meds) If I can continue getting my protein and maintain the fitness I should be seeing my abs properly before christmas.

[@davidjonathanrogers627]

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.

[@caesar2575]

Thanks for the info

[@SUPERONE32]

Excellent video!!!

[@roronoa_pir.]

I was not sure from where to start thks

[@IBMssss]

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

[@ozzy6162]

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).

[@genericchannel5899]

#1 is a fantastic question to ask a medical doctor, not a KZbinr.

[@lukito202]

So I’m 13, 6% body fat, and workout 2-4 times a week and yet I still can’t see abs, what am I doing wrong?

[@TheJayxx]

You have no muscle that is the problem. Train and you will get there since you are young and have low body fat it shouldn’t take as long

[@topocum]

Thanks

[@shaileshgite4322]

Ultimate and superb information by u bro 👍👍👍👍 great

[@yusofahmed4169]

Nice info

[@aravindss9059]

Thank you 💚

[@weekendhoppers]

Nice video, great to see clips of Indians being included 😊👍

[@straygamer5326]

*BRO THE BEFORE PIC WAS THE ONLY REASON I CLICK THIS VIDEO ( SO FUCKING RELATABLE)*

[@stephenarkless9444]

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

[@rajahindustani6203]

Nice information sir

[@aylinmli]

great video

[@Conv1cti0n]

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.

[@currymuncher6717]

Don’t give up bro I believe in you

[@TheHumanBodyTalk]

What a great video. I gonna break this down in a video!

[@erfan_zar]

Great!

[@estheticsdenturestudioinc.291]

Excellent!

[@whatisweightlossabout]

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?

[@florinhm]

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

[@samuellakra3204]

Can you please make a video on leg workouts

[@realrican3759]

Good stuff man. Love your videos

[@NicoThefourth]

Hi

[@tayservin5943]

Hi

[@bushraqabaha8366]

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

[@suriyas4081]

Super bro

[@Truthandconsciousness]

Thank you for being so Very thorough in your explanation. 🙌🏾

[@SuperThunder911]

Awesome video,my New Year’s resolution 💪💪💪

[@mustafagadiwala2140]

Thanks for that video. But, how much cardio (if any) is to be done on a weekly basis for the right abs?

[@alexorton4602]

Warrior diet helps 😁

[@ibba9i743]

1:15 big w for arifin shuvo

[@bahauddinchishte]

Waoo, Arefin Shuvo here! 1:18

[@insidiousstyle]

Please keep your videos coming. You are the most honest on how it all works.

[@TheHumanBodyTalk]

Yeahhh

[@Le1fGaming]

i rarely workout and i have visible abs though i hope this helps give me more abs

[@diaperjoeisaped1723]

Good presentation sir! No majic pill, it requires work to get there.

[@Гы666]

Are you looking for a comment to that already written 10 steps to not watch a video 😊

[@kingkyah]

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?

[@ayeshaclassesgk]

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

[@B-Luke617]

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!!

[@Cody-wu5px]

Jesus loves u and died for u

[@LEOFADS]

Good video

[@sebholding]

Highly qualitative informations, thank you very much

[@RealClintCapela]

Abs are the same as other muscles. If you want to improve endurance, do isometric stuff (planks), but if you want hypertrophy (growth) and/or strength increases, then do concentric/eccentric stuff. If you aren’t flexing your torso (bending forwards) and controlling the extension/straightening aspect, they aren’t gonna grow. Marathon runners are skinny because their muscles are built for endurance, not size/strength. High reps are not the way, low reps (3-8ish for strength and 6-15ish for hypertrophy) is the way. Don’t do 100 crunches 🫠

[@stalfos3452]

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! 🤘🤘

[@hamzaahmad1345]

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

[@Mistr-Lahey]

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

[@hamzaahmad1345]

@@Mistr-Lahey 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.

[@Alkhanix4311]

What are good ways to lower fat around the waist?

[@A111mar]

Stop eating

[@Alkhanix4311]

@@A111mar k

[@kingdavidpsalm1448]

@@Alkhanix4311 go on No Fap for 60 days

[@marvelbladez993]

@@Alkhanix4311 also dont breathe.

[@pakizahashimi7667]

it work

[@theycallme_varun]

Plz make a video on vegeterian diet.

[@BlkSpidey01]

That'll be a good one

[@dyereitv7024]

When im doing pull ups my lower back is aching not the abs. Why? Is this normal

[@jaybig360]

Bro open the gym 💪🏽 need you dude

[@Raghuveer2798]

Scientific and simple 🔥

[@southpaw1032]

Will the ab roller, wheel thing help?

[@riajmahmud4303]

@Arfin shuvo is here

[@fatedbrain6326]

Wow really needed information 💚

[@franckwagner3323]

Merci

[@martinadelvai4115]

I'd like to give some constructive feedback: You give a ton of very good information in this video. People who allready have some knowledge about this topic can follow easily. I think for beginners it could possibly be to much to quickly. By that I mean that 1-2 sentences more here and there could go a long way. I've been following you for years, for me it is perfectly fine to rush through some "comon knowledge" points. I'm thinking about my beginner friends and if they would be able to follow this much information this quickly. Obviously your target audience is your decision.

[@smusic6537]

Bro he explained what progressive overload was. It doesn't get more basic than that

[@djtwister6997]

Did we watch the same video ?

[@nikhilchauhan2290]

Sir, Cardio before workout or after workout...while u r doing muscle building too??

[@saviodsouza2589]

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!

[@SSJRiven-Sama]

@@saviodsouza2589false. If you wanna build muscle do your cardio first. If you wanna build endurance do your cardio last.

[@mcELINER]

Wait what? I'm on 1k calories per day and I've gained 10kg over 9 weeks. 2h weight session every morning as well 😅

[@JoelBlackman.]

Gaining muscle my guy

[@lashellanderson7773]

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 😂.

[@grogu9906]

What is your workout? Plllleeeease tell me

[@3vikings]

Yo make sure you have rest days

[@lashellanderson7773]

@@grogu9906 Everything that man does I do

[@lashellanderson7773]

@@3vikings I get my rest days in for sure 😊

[@JRams-ix6bt]

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?

[@varunentertainmentnetworks2670]

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?

[@billblack2871]

Calorie counting don't work. You have too have a significant time period that your insulin is low. When insulin is high and you are only cutting your calories the amount of calories you burn will also drop too. That is why fasting and intermittent fasting is so effective. Only way calorie counting works is if you had a time period that your insulin dropped while you were doing it.

[@dk-sky3820]

10:03 that chicken looks like it’s doing regular crunches

[@oneaboveall000]

Wow there is arefin shuvo😍 an actor from bangladesh

[@rubinaazam405]

I do ab crunches but after a month my ab develops into a pyramid shape and if I keep on doing it for 6 months it becomes a cone shape. Why is this.

[@karunyavlogKB1432]

Good explanation my bro ❤️❤️❤️

[@elijahbl5745]

For abs, I do planks and situps, does that work? Like a 30 second plank and 20 situps a night? Or like mid day 5 20 situps revelations?

[@get2it7]

You need to do more than just 20 sit ups. Look up “v-cut abs exercises” and do at least 3 sets of 10-20 reps of those exercises or just the video and make sure you are eating healthy

[@rickeyheard4454]

I wasn't completely convinced... Until I saw (science based)

[@dark_web_user__]

Same bro