Beginner's Guide to 6 PACK ABS (What to Eat & How to Train!)

[@_ok_what_am_i]

1. Drink water 2. Build muscle (the more muscle mass the more calorie burn) 3. Fix nutrition (change eating habits forever) - quality food, more volume food 4. Build your abs (with right exercises, no equipment ) - Plank walk (increase lever, 2 sec hold) (rectus) - Side plank raise (obliques) - Serratus knee raises 3-4 sets with 2 min rest and each 6-15 reps

[@_ok_what_am_i]

@HAYAO LEONE for those who want to, absolutely xD

[@SwagokuLion]

is milk ok?

[@paule.2687]

Already on it !

[@Adrian101882]

@Hanumana Khan go with oat milk. Very easy to make at home too. Too much sh1t in milk.

[@AhmedSaad-mh6vg]

and repeat 2 to 5 times a week

[@KQJ_Diya007]

0:56 ; Drink more water 3:03 : Build muscle 4:02 ; Fix your nutrition 5:24 ; Build your abs

[@eagleeye9693]

Legend❤

[@VfB0711.]

😍😘

[@sulemanrana9525]

GOAT!

[@22gibs]

We love you

[@aripurnomo16]

What does he eat cucumber and carrot with?

[@punintended4754]

"Abs are not built in kitchen, they are uncovered there "- Saitama, 2020

[@mjgfromDDD]

A hero for fun *cries*

[@danielashley98]

time for a rewatch

[@biplav32]

Which episode or chapter is that?

[@Gigalink07]

In my case, it was covered there in the kitchen

[@Je66384]

This is very true because even if you lose the fat to show the abs, your abs don't get bigger or stronger. You also want to train your abs, so when you lose the belly fat your abs will be more pronounced.

[@trublemire7238]

He looks a default skin for life

[@youtubeuser680]

😭😭😭🤣⁉️😂😂

[@lunet1st488]

Omg haha

[@jackjack8345]

Because he is life muscle life

[@KKelly1]

ehh, not really

[@07.fl0r]

KZbin User no he really doesn’t.

[@abhirupkarak5228]

4:08 Those were the only two chips he ever ate in his life.

[@durjoyroy165]

I am positive he didn’t eat the second.

[@ИванХарламычев]

@@durjoyroy165 nah he definitely pretended to eat the first one but spitted it out and rinsed his mouth with bleaching powder the second after filming the clip

[@princejaxisblack8789]

@@ИванХарламычев then afterwords did 200 crunches and a 120 sec plank to rid the chip out his system

[@liounique1177]

@@princejaxisblack8789 lol

[@sorryilikeyou9803]

Hahaha

[@soppoi123]

2:22 Can you imagine to eat 5+ oranges? Me: _slowly letting go of the 4th orange._

[@Agus-wp2cc]

I feel you bro...

[@deniskhakimov]

I eat 2-3 kiwi fruit each morning right after a jog.

[@soppoi123]

@@Agus-wp2cc Who doesn't eat more than 3 if they are juicy and sweet?

[@kristapsp3497]

those are rookie numbers

[@vanhelsingx69x]

you need maybe 5 oranges for 1 glass of juice, if you drink 5 glass of juice it s like eating 25 oranges, and this is very unhealty because it s a lot of sugar

[@FRElHEIT]

This man was in pain while eating that chips and ice cream!

[@CW25710]

Br Ch 359 yeah

[@krabbykrabby8818]

He was probably crying inside 😂😂😂

[@sheyringhang2269]

Hahaha...yeah

[@angeloviorel9734]

Lol😂😂

[@Sapphier1234]

Because it has very little nutrition

[@supitsameen3251]

This guy is the only fitness person who sticks to the basics when he's talking about diet, I LOVE IT😁

[@fenzfendi]

imagine him uploading a video "how do get ripped" and he told us to do 100 pushups situps and squats everyday

[@StillMintTea]

Lol he made a video telling how sit-ups every day aren't good

[@alexsilva5590]

They literally have a "Saitama Workout" video kzbin.info/www/bejne/fZKZh6Vpeshlg8U&ab_channel=Calisthenicmovement

[@penguineeee6440]

Lol

[@vaidyanakhiljacob242]

I'm not surprised

[@OakSpodap]

and 10km run

[@electronoob7428]

I have abs A: a B: big S: stomach

[@ArsHaD-dg1gb]

👏...👍

[@jcb9342]

Well played 😏

[@xxxman2225]

👌😆

[@ma-cg1il]

It should be ABS

[@evooff]

@@ma-cg1il ABS = anti-lock braking system

[@1919amit]

I do not trust my chairs..😅

[@youtubeaddict5663]

Amit Srivastava ikr lol

[@nikorenic761]

Same

[@adrijaduttaray7633]

Amit Srivastava fat guy

[@adityachakrabarty9360]

@@adrijaduttaray7633 fat joke haha funny

[@NF-ru8on]

It make a me laugh. Fat man funny.

[@VilleHalonen]

There are a lot of things I love about you guys, but one of my favorites is how you constantly introduce new and cool workouts to try out. They all feel both more efficient, more fun, and more pleasurable than anything else I’ve ever tried workout-wise.

[@SquidIP]

Him: Doing the exercises without breaking a sweat Me: Sweating while watching the video

[@extremealier4143]

Relatable

[@markpetruschi6034]

Although I prefer lifting, calisthenics is a great way to build muscle and athleticism. Training is important but there are no real gains without proper diet. I realized that after I started following my first meal plan. I found it online, dietarize iirc. At first it was tough to eat an excessive amount of calories, but eventually I got used to it. Good diet is a game changer!!

[@karlbodmer4368]

Are they affordable?

[@markpetruschi6034]

@@karlbodmer4368 probably

[@christalaubry2343]

dietarize is a stupid scam website, don't buy

[@raphaelrico1584]

@@christalaubry2343 man I am so confused abt diet/meal prep. Do you have any suggestions?

[@Corvid_Moon]

Speaking of Game Changers!: kzbin.info/www/bejne/Y329n42Jicqmlbs

[@joshpalao6466]

One of the best and honest videos regarding on the topic on the abs so far.

[@anze2474]

6:40-Plank walk 7:17-Side plank raise 8:45-Serratus knee raise 10:07-Workout plan

[@draphotube4315]

Thnx

[@leofighting118]

I think that he noted that for himself

[@Aakash.Singh1]

So happy to see another Calisthenicmovement video. I patiently wait every 2nd Friday for this channel's video. This is the only channel whose videos I like even before watching

[@TheObliviJohn]

Puh, I'm glad alcohol was not adressed. I can do this.

[@penguineeee6440]

XD lol me too

[@cy527]

I wouldn't say they recommend it either LOL.

[@Coolbone1]

Beer is the big problem. Most distillates are okay, we can't use most of the ethanol to build glucosis anyway (that's why we get drunk lol)

[@yamenyounes9891]

Beer is even worse...

[@jauhuanna819]

You can have six pack abs but you'll have a bloated stomach instead of a flat one due to visceral fat

[@MightyMattTM]

“Can you imagine eating five oranges consecutively??” Me on my fifth consecutive orange: “hey man nobody asked you”

[@TheUnchainedGamer]

Ah, so you DO own shirts

[@dejanstanic15]

. ..

[@garry19681]

Only for home.

[@cowboy2006]

That’s paint

[@Palindrome3945]

Only when he needs to lift em

[@PP-wq8nt]

Am I the only one looking at these exercises and being like “The human body can do that?”

[@CW25710]

Bloods リヴァls yes these look fun

[@xxxxxxx82736]

Yes

[@__scast]

Yes

[@eminaevand]

You kidding?? These workouts are not even hard. These are for begginers and there are a lot harder workouts than these.

[@borka0545]

joji

[@harmonicapal]

This is one of the best videos on about developing better abs. The video has been done very well, your narration is excellent and motivating. You make such a difficult thing sound so 'easily doable'! Thank you my friend!

[@Rickbag]

You were a beast on the Spurs man. You are a legend forever Manuuu! On the real doe, great tips man.

[@zbreezy88]

💀

[@Thetravelingmonke]

Ay mate just wanna tell y’all i used to watch exercise videos on and i never really understood why even after months I couldn’t see any results but after finding your channel I’m really starting to see them, you guys are very clear in your explanations so just wanna say thanks

[@zielony1212]

Don't lie. You won't see any results by watching videos.

[@Bot-td1tp]

Dude thank you so much!!! I’m only twelve and I used to be weak and skinny but after a few months of doing many different workouts from your channel everyday I’m now in really good shape and I’m dominating in school sports, so once again, thanks! You changed my life.

[@irasac1]

Damn 12 years old? Wish i was this determined at that time

[@kawasaki3573]

Congrats!

[@nomada6789]

12? Well that’s why you see results vs 50yrsold 🤷‍♀️

[@Bot-td1tp]

Thanks guys

[@soulure]

What the fuck

[@angeldelaverdad3122]

Wow man I like how you explain step by step and speaking in a fluid and understandable way, not too fast and not too slow, just in the perfect way.

[@Nimerian]

To anyone struggling to cut out soft drinks, I saved my life by switching to small amounts of fresh-squeezed juice (not store-bought, takes a few mins to actually make it fresh), straight espresso coffee, kombucha and no more than 1 can of coconut water. Everything said in this video is legit. I want to stress out that abs are the final step in building your body and most of all you need to increase your metabolism by getting yolked THEN start focusing on the abs. Don't starve yourself at any cost or your results will only be temporary. It takes many months to properly do it, so the most important part is patience and consistency, there are no shortcuts but when you end up to your goal not only you will look good but also be healthy. I almost made it and I'm so happy! Good luck to everyone!!!

[@wackyotaku]

1. Drink efficiently more water. 2. Build muscles by doing rigorous workouts (more the muscle mass, more more will the calories burn) 3. Adapt a better your nutrition. (change your eating habits forever). Acquaint with qualitative & volumetric food pattern & follow accordingly. 4. Build those abs muscles (with right exercises, no equipment needed) Exercises: (these are mandatory to be included & done in addition to whatever exercises you do/follow) 1. Pank, Plank jacks, Plank twisters & Plank walk (increase lever, 2 sec hold) (for rectus) 2. Side plank, Side plank raise, Side plank leg raises (for obliques) 3. Serratus knee raises (for lower abdomen) 3-4 sets with and 6-15 reps & 2 min breaks between 2 consecutive sets.

[@-Aless]

I like this guy because he isn't afraid to really show his body, the ugly parts, the shoulder blades, the bad angles, respect.

[@undead9999]

I've found you guys almost by chance, love the content, keep it up. I love the fact that you don't promise absurd instant result, but stress on consistency, that is an approach that I feel isn't used enough in this culture of "I want it all, and I want it now".

[@atquinn1975]

Excellent video! Haven't worked in strength training yet, but I cut out the junk food and started eating healthier a couple months back and started walking a few miles a day about a month ago (just got a dog) and I've gotten noticeably slimmer and feel great.

[@axelmalm2642]

How is it going with the strength training?

[@kromaggo2pl]

Search nicocado avocado - poor guy gave up

[@ElvisLifts]

Abs video and summer is approaching is it coincidence?😂

[@lrz3400]

No

[@imanubhav_7]

THIS IS OBVIOUS

[@tiko1414]

Wait.. summer approaching>? How did the winter go that fast. FUCK. I dont know what to do. I need to hurry

[@S.Diego_2005]

I don't think so

[@Nik-md4to]

Well have fun being stuck at home all summer due to the virus 😑

[@shadmo8629]

i'm a bit old for most of these exercises, but i just love watching this guy and his muscles. It's like an anatomy class.

[@monkeyeager9544]

You are never too old to start training, even if you progress slower than younger people you still progress so don't be demotivated by your age!

[@wildkyleappears]

This guy simultaneously flexes his house and his muscles in every video. What a legend

[@bensalmond2161]

It’s great to see proper health and nutrition information being included in this video as it’s neglected by most fitness you tubers. Great video!

[@GordonOverkill]

Great video, and I can already confirm that it actually works! :) I got visible abs about a year ago by doing pretty much everything you recommend in terms of nutrition and by doing short core routines five times per week at the end of my strength training sessions. And at least the leaver plank and the side hip raise are a fixed part of my workouts. Can't wait to try out the last exercise and the different foot positions for the second one! I would only add one thing that was not mentioned: Don't forget to train your lower back as well to avoid strength imbalances.

[@khlgaming36]

Have you got a good results ??

[@bens6446]

Best video about building abs I have seen so far. Congratulations

[@davehumphreys1725]

I go along with what you said about general nutrition, and I adhere to most of it. Its the comment about 'building muscle mass' that struck me the most. Now, here's the problem, ever since I took up martial arts, when I was 24 [ I'm now 71], I have been trying to 'build muscle mass'! There is no exercise routine, diet plan, or training method that I have NOT tried. NOTHING, repeat NOTHING has EVER worked. My degree of muscle mass is the same now as it was when I was 24. My muscles just do not respond to exercise by getting any bigger! Now, I'm not alone. There are thousands of guys like me who, no matter how hard the train or what diet plan the follow, never seem to gain muscle mass. I've never been tempted to use steroids or growth hormone [ both of which are illegal in the UK], but I can see why some guys do. Thanks for the video.

[@yengsabio5315]

"Switch to water completely." With haste, take that advise!

[@Ioannikios174]

This guy has an insane, athletic, greek-statue looking body. Goals.

We need a blueshorts merch shop 😂😎🙌🏻

[@duck7351]

@Rohan Shrestha lol

Rohan Shrestha Blue shorts jokes never get old 🙌🏻

[@duck7351]

@ it does and its lame

[@gaja0175]

@Rohan Shrestha Thruth.

[@daryl6403]

grammar has entered the chat.

[@FitwithWS]

*step 1, buy blue pants* *step 2 now you're ready for calisthenics*

[@licht2826]

Step 3 get bald

[@beautifulleaves8616]

Step 4 fully become one punch man

[@vojislavl6665]

Steps too complex. Got dick stuck in blender

[@MrGREENWORLD95]

@@vojislavl6665 OUCH!

[@beautifulleaves8616]

@@vojislavl6665 🤣🤣🤣sounds painful...step 5, abort mission

[@mickeyhimmel9713]

Alex is a genuine bad ass, been following his channel for a few years now, still don't have a six pack but yah.! good content.

[@MarcAmengual]

Best fitness channel out there no doubt. Concise, perfectly explained, good information...

[@goncalosilva5292]

"can you eat 5 oranges?" Me:Wait is that hard?

[@wildvinevlogs1228]

I can

[@fresnofiahman8999]

I find myself eating six

[@seekingthequestion]

Eggs you've upped the editing game, it's looking great!

[@KinevKeiwan]

Thank you, that was exactly what I was looking for! :D Crunches always make me tired as a beginner, I will do them still, but rather finish then doing it else! Keep up the good work! ^^

[@mathewdsouza3397]

Quite the best program I have seen on ab development. You, Sir, are absolutely brilliant!

[@nikima97]

I'm going to repeat myself but: this man's body is a machine. His core is a perfect energy conversion mechanism, his bones and muscles have achieved the perfect form of mobility for every movement humans are capable of. He stripped himself of every unnecessary attribute and got to the peak of optimized human potential

[@dailydoseofmen1]

“But if u are consistent, all the hard work will pay off”

[@mfadhillahbasyar9320]

1:35 i bet he didn't drink that soda XD

[@Saideinred]

I always love the training tips from one punch man

[@jiggjohns1028]

100% the best shape I’ve ever been in I didn’t get at a gym but at my house on my living room floor doing calisthenics an hour everyday with no off days and a good drive to better myself.

[@SurajK143]

Who else reading comments and watching videos same time..

[@TurtleWizard05]

Well I got my abs from swimming. Swimming is easy and it's like meditating but in water. The thing is, swimming 🏊 is focused on using all your body muscle from arm to toe, especially your core muscle. If you're looking forward to building your muscle, swimming would be the simplest thing

[@avery5924]

All of your videos are extremely well-produced, but damn, this video looks incredible

[@lucajustluca8257]

I remenber once my grandma told me “if ya have a six pack, it just means you arent eating enough!”

[@kausar9881]

Lmao😂

[@zarhun7]

Best fitness KZbin channel subscribed. I seen 10 of your videos you definitely know what you are talking about besides your body shape is perfect all natural no bullshit steroids involved. Your nutrition advice is top notch. You desrve 500 million subscribers and not just 2.83 million.

[@TobiNoUmi]

Finally someone who knows what he's talking about! Great Video!

[@prod.suede_]

5:53 intro 6:05 plank 7:15 side plank 8:44 knee raise

[@jax5514]

These are tough as hell... especially for someone with lower back issues. This guy has great abs and physique.

[@Merumya]

Well, actually, a friend of mine who started training together with me had lower back problems as well. Especially while doing planks for example. BUT I fixed his position (pelvic tilt especially) and he could do them with no problem at all until his muscles lost tension and he fell back into bad posture. Planks for example usually only stress the ab muscles when done right. Shouldnt put any significant stress on your back. Check the channel for more information on the right form for exercises. Doing them the right way changes a lot.

[@thestreamofthought]

First time seeing him with a t-shirt on lol Eggs, nice inside joke Alex ahah

[@victorp0957]

I was abt to make the same joke but I troll down first lol

[@dylanr4854]

What’s the joke

[@tamer6893]

@@dylanr4854 his exact name is El eggs

[@dylanr4854]

Tamer Oh but is he the one who talks in the videos? He doesn’t seem like the kind of person to have that voice but idk

[@tamer6893]

@@dylanr4854 He said El eggs at the end so i assume he is the one who talks lol

[@rocknfan100]

I love your calm and steady tone ... I want you as my personal trainer !!!

[@pimoon7114]

i love how much this video focuses on telling the viewers not to starve themselves. I've had a eating disorder for about 9 years since i started attending school. When i got home after school i would eat chips candy and other junkfood to get bloodsugar making me consideribly fat. I got depressed about my body weight but the base was the lack of nutrition harming my mental health. Having a bad mental health with a mental disorder only made things worse... Last year my disorder got worse and i felt disgusted by fat and sweets, i could literally puke thinking about it so i dropped down to a 19.5 BMI from being overweight just a few months before. Yes i got a six pack but not strong ones. After being able to wrap all my fingers around my wrist i got a pull-up bar which got me into fitness. I started taking runs doing push-ups and sit-ups. Im attending the gym once in a while still disgusted by junkfood but i finnaly have an appetite during lunch in school. Food is important to everyone and don't feel bad to pump some extra calories if it is nutritios. I beg you, don't think about starving yourself it is not worth it. For referance: Age: 15 Length: 170 Cm Weigh: 60 Kg

[@ahenthighs7371]

Did you change your lifestyle now?..

[@pimoon7114]

@@ahenthighs7371 I mean my lifestyle now is just going to the gym and having an appatite once in a while instead of not eating at all

[@Muscle_Mind_Mastery]

Looks like from sins family 😂😂

[@maramisangi2636]

😅😅

[@arslan5672]

@@maramisangi2636 lol

[@carlodiaz7615]

It’s the algorithm

[@jonathangilliam875]

Who is that ?

[@jamiec9649]

LMAO😂

[@birdsamora9925]

3:30 i like how he is doing bodyrows with those chairs. I wish i was shown that when i didn't have a pullup bar.

[@michaelmayers3622]

Even if u have oone u still do these. Maybe u sore and wana still workout this is a good subsitute

[@birdsamora9925]

@@michaelmayers3622 next week i will experiment with two chairs and see what i can achieve.

[@shprite781]

@@birdsamora9925 did it work

[@birdsamora9925]

@@shprite781 they almost collapsed on me so no. Maybe its the way im holding them.

[@shprite781]

@@birdsamora9925 yeah I wanted to do it too but I'm terrified of the chairs falling or tipping and me breaking an arm or something, prolly gonna skip this one and find an alternative..

[@BernieWonka]

4:51 most people won't believe me when I talk to them about this, thanks for pointing it out!

[@chupachichiquequeres]

Incredible how much you gain and know about your body at this point man....RESPECT. Going to follow your stuff!

[@JohnWalker-op6mh]

For some reason, after allllll the times I hear "add strength training" I finally get it! Thank you

[@gaja0175]

How I understand your video posting frequency: NEW VIDEO EVERY SECOND FRIDAY!

[@calimove]

Correct.

[@nayathau2953]

This guy wins staring contest everytime!

[@TheDegeda]

XD

[@lurgies]

Really lovin your vids man, explained thoroughly and such a great editing

[@zipperdingo6385]

There is no trainer in the world that compares to Alex. Alex knowledge and movements execution accuracy are way beyond any training program in the world

[@LordVodka313]

0:14 - that look on the right - THAT look, says it all. The pain, the suffering!! Subscribed!!

[@danielfaller5617]

5:07 this scene is so so sad to me

[@davidparker.2227]

Yeah, for me too. I get depressed if my plate isn't filled to the absolute brim.

[@cloudk2030]

David Parker. Quit being so fat man

[@davidparker.2227]

@@cloudk2030 Ahahaha I'm 6ft, 203lb. Won the local swimming contest this year. I can do the hundred meters in the 16s. I've never missed a single one of the physical sports events at highschool. Racked up 43 miles on running this month. Spend about 3 hours in the gym weekly. How dare you call me fat😂 Yes I may be a little fat but cut me some slack, I'm always hungry. It's my stomachs fault not mine🤷🏿‍♂️.

[@nudgemepapi]

@David Parker. Yo that's nice

[@davidparker.2227]

@@nudgemepapi Aye thanks mate. Stay safe

[@GarethBretton]

oh damn this is sick, i really need to start to get back into this stuff again!

[@DinoDerp420]

is it just me or does it genuinely worries me whenever he shows his sad face

[@Pearcey19891]

Really good prgoressional descriptions for the exercises. Eg, focus on the diet then on the excersices, as well as only completing what your body is comfortable with.

[@Lynvina]

Thank you for showing beginner and saying it's okay!

[@iapplethis]

Amazing, quality content!

[@ethan8650]

You don't need a special diet for muscle growth. All you need to do is try to beat what you did last time. I hate to copy Team Guy, but it honestly works. For those who don't know, Team Guy is from Naruto.

[@2goku272]

I felt how difficult was for Alex eating those two chips and drinking that juice 😂🤣

[@jpl3-g2b]

Maybe he puked them

[@apoorv2498]

Now imagine that exercise at 00:09 and face at 00:13 for all your life.

[@treymosh]

I've been doing plank walks since watching this video and it's one of the most grueling exercises I've ever done.

[@den204]

Thanks for the video

[@zeromaster21_official]

me: i still only have 4 abs.. also me: ABS = Anti Brake System

[@tinujijo]

Was that supposed to be funny?

[@justbasketball9022]

@@tinujijo youre very cool 🤓

[@arunkumarts8279]

Anti-lock break system

[@varovaro1967]

Thank you, i ve never achieved it, will give it another try... one question: u say no everyday training right? Thanks again

[@millennialpodcast1438]

But then my abs are unsecured in this dark world..

[@millennialpodcast1438]

Haha that's a good one mate !

[@skinny01717]

@@millennialpodcast1438 did you just reply to your own comment?

[@certified_boogeyman]

Lone Wolf is his backup account

[@omdighe4732]

Ok

[@skinny01717]

@@certified_boogeyman that would be a plot twist. What if all of us are alts and no one realises it?

[@dantelangone4829]

Following your cali program I’ve had more progress in 90 days than 3 years of diy

[@joeygo0999]

I’m obsessed with your videos ! want to start one of your programs now!

[@SuperMinecrafter200]

“Our main advice is to change your eating habits, not for a few weeks, but forever” haha *switches to anime*

[@amayupreti5365]

Me -watching this , and thinking I will do it from tomorrow Tomorrow - eating pizzas .burgers . Chocolate .chips

[@neerajaggarwal4689]

1:36 he didn't want to took even 1 sip🤣

[@mwhd629]

he's right because even if you drink a little you still feel the taste and it will make you want to drink more

[@JoshTheDogg]

Glad to see professor X is getting in shape

[@hairlear1020]

Wow!! Thank you!!! New York New York thanks you!!! I’m on the right track!!!!🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻

[@jax213]

the pain in his eyes when eating those unhealthy foods to demonstrate for us is making me not want the food either lol

[@ivansergeev5564]

Guess I was doing it ALL WRONG the entire time... Thank You guys for letting me know!!!

[@haard_]

This person looks like that nerd student on whom everybody used to have mercy without any reason

[@VladislavGavris]

Finally, someone who knows his thing

[@mixdriver3469]

Thank you 🙏! I’ll do exactly what you have here! 😎