How to Finally Get Abs (And How Long You’ll Need)

In this video Dr Milo Wolf explains how to finally get those summer ready abs you've always dreamed of, and how long it will take you to get there.
References:
1. pubmed.ncbi.nlm.nih.gov/21494...
2. www.ncbi.nlm.nih.gov/pmc/arti...
3. www.ncbi.nlm.nih.gov/pmc/arti...
4. ijbnpa.biomedcentral.com/arti...
5. pubmed.ncbi.nlm.nih.gov/34417...
6. www.ahajournals.org/doi/10.11...
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"How to Finally SEE YOUR ABS (And How Long You’ll Need)"
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[@GLOKD]

The fact that a man at 40% bf could see his abs in 50 weeks of consistent dieting and training is crazy to me. Less than a year to get from 40% to 15%. What an amazing prospect for every overweight person out there.

[@EvanZamir]

It’s taken me 48 years but I can finally see my abs. 🙏

[@FitOneswithVarun]

I appreciate you schilling walking and steps today

[@user-cn6my8kz4e]

Lifestyle and stress is huge and a very underrated factor to take into consideration for fat loss. A year ago I lived alone and could get from 16% bf to 10% bf almost without ever feeling like I was dieting. Now that I live with my girlfriend, it's gotten so much harder to diet. Not just because there is pressure to not eat the same boring food all the time, but also because showing up and being present with someone else daily and having more social responsibilities just takes a surprisingly large amount of energy and adds a ton of stress into everyday life when you're already in a deficit both mentally and physically. Living on your own is easy mode when it comes to bodybuilding

[@gerym341]

Another excellent video from doctor Wolf. Concise, on point and very informative. Thank you, Doctor.

[@calwsoo1154]

Good Vid. Referenced all relevant science while providing actionable advise

[@janedoe2509]

perfect timing for cutting down for the summer

[@seriousblue6017]

Excellent video, consise but very informative, keep up the good work! 👏

[@user-ii7xc1ry3x]

I watch the whole thing, but gotta love them takeaways. That's how a proper presentation should look like, with a proper introduction and conclusion.

[@wlraddatz]

Thank you. Very helpful guidance.

[@DannyYounghill]

I always hit "that like button" on your videos.

[@florianmaurer2542]

Excellent work, Milo! I like your scientific and structured approach! I would love to see a video about the major differences in training for keeping muscle on a cut vs. building muscle while bulking! Thanks!

[@BrentHolmes-Critchley]

Love your videos, they are so informative and have helped me loads over the past few months! Is there any chance you could do a video on, how many times per week you can train individual muscle groups optimally without it being detrimental to muscle gain. Thanks for all your videos so far keep at it ❤

[@josephmoore977]

2 uploads in one day? Damn Dr. Milo, you're putting in work

[@jeffbunnell9961]

I've liked the decline bench crunches with the lengthened partials because it keeps the reps from getting excessively high, like sets of ten, and can add weight with dumbbells.

[@dannybyrnes1052]

I don't eat untill dinner time and focus most of my food around training time. This seems to work for me. Great video pal

[@oliviervo6889]

I spammed weighted cable crunches - full stretch. Decline Situps Hanging leg raises At a bit above 20% body fat I have 4 pack abs. It did take almost 2 years of consistent ab work, 10 sets a week progressive overload for it to happen.

[@GLOKD]

The paradox of training abs is that it makes establishing your bf % really difficult. I almost only use "ab definition" as my metric for cutting and bulking - shred down until my abs pop for the summer and then bulk up until I'm a little fluffy, but not too fluffy. But then ontop I train decline crunches a lot and my core is getting stronger and thicker. I think I'm somewhere around 12-15% bf at the moment but I could honestly be 20% but with very meaty abs.

[@Mikeztarp]

Grams of protein per pound/kg bodyweight are only correct if you're already lean. If you're over ~20% bodyfat, you need to calculate your lean mass.

[@Adam-wz5ps]

Amazing timing, cut has just started after 1,5 years of bear mode (+23 kg). ABS in 2-3 months, LETS GO!

[@jabba234]

Dear Mr. Wolf, Harbinger of the Lengthened-partials: What are your thoughts on lengthened/stretch biased ab exercises? I feel most traditional exercises emphasise the shortened position. Should I use your favourite piece of equipment (the bosu ball) to get a greater stretch on the abs?

[@ShyAlon]

I loved how you just calculated a 1000 deficit a day and went on like it's nothing. That's an INSANE deficite!

[@aryandolas6264]

You have to set an activity coefficient that directly multiplies with your BMR to give TDEE. It goes from 1 to more than 2. That's such huge difference, how do you set this activity coefficient. In my case I work out every muscle twice over 5-6 days per week, everything to failure, and go on 1 hour walks 2-3 days a week.

[@joaoamstalden6321]

Só can i walk 45 minutes with my dog instead of 45 of cycling?

[@vixhexhh]

I have been lifting for 4 years, I have never trained abs, I started doing them recently. Last week I did a set of leg raises and in between my second set my abs cramped. I tried once again yesterday and they cramped again.(My form is also good, I am controlling the eccentric). Is there any solution to this? I am not able to find a solution anywhere

[@Delta3angle]

Mey Milo, heres a fun one for you... Best exercises for training the neck :)

[@taylorhillard4868]

I wish i could move the fat from under my pecs and armpit and move it to on top of my abs. My abs are so wrecked looking, but my body holds onto underboob fat like my life depends on it. I can literally get washboard abs but still have fatty undefined pecs.

[@PierceRandall-hf7vf]

I've found that I need to take breaks dieting to eat at maintenance. I do a 50% protocol, so if I diet for 12 weeks, I eat at roughly maintenance for 6 weeks, just to reset my ghrelin & leptin. For some reason, I find it really hard to get motivated to work abs, so I just throw 2 sets in on upper days. (I train obliques the same way on lower days, though.) To me, consistency is important, and I know I'd burn out and take breaks training abs if I felt like I had to grind out a 5 sets session.

[@gokukakarot1855]

For the algorithm

[@mickeydapikey335]

Milo, why talk about things we CAN change. Make one on how to be 6' tall with great hair & beard.

[@thatoneuser8600]

Now this is content

[@thatoneuser8600]

Eating a high-fiber, high protein diet is my biggest tip

[@suikarbus]

0:01 Is that a meepo poof sfx?🤣

[@oliviervo6889]

Wolf plays DOTA, or his editor does.

[@drcpieisgood999]

LOOL

[@TheHybrid350]

Great

[@StephenMarkTurner]

How well does that 3500 per pound rule work over a longer period of time? Of course, weight loss will level off without additional restriction, but what does that tend to look like in practice? Thanks.

[@nehemiahjuan950]

Dont do a daily calorie deficit while still eating. Youll crash your metabolism after doing it for a few weeks and you'll feel like trash and burn less calories dorectly comparable to the amount you're cutting below your maintenance. Do fasting instead. Youll maintain or increase metabolism and burn almost pure body fat. Takes a fraction if the time too.

[@al158411]

The 3500 calorie rule doesn't change over time. What needs to change is the amount of calories you consume or the amount of activity you do weekly to maintain that weight loss. Over time, your daily calorie consumption goal should be adjusted as you see progress slow. You do so the same way you set up the goal to begin with but you use your new current weight.

[@AbuZak14]

11:55 I'm 22% without effort these days... I was at 18% pre COVID.

[@alanfarquharhill]

I actually think satiety is overrated. I don't mind feeling hungry if the tradeoff is not eating boring food all the time. In all honesty, learning to put the fork down is easier than trying to pretend broccoli tastes good (I mean I like broccoli, but you know what I mean).

[@rockyevans1584]

A person's hunger levels are dictated by genetics. Assuming you've been a slim person, same as myself, and it's easier for us because we just don't have the same levels of hunger as someone who struggles with obesity. Satiety is huge, certainly not overrated but obviously it's all very individual

[@alanfarquharhill]

@@rockyevans1584 Nah I'm a recovering 'fat powerbuilder' who could probably have eaten competitively.

[@rockyevans1584]

@crrntvntsnthnlnftnsscmmnty dang, I think you're ability to put up with hunger is less common in that case. I've definitely found when cutting down that it's easier to just avoid hyper palatable foods as it sends me down a dark path of indulgence. Some cake and ice cream on a diet leads to me waking up in a ditch after a meth bender, thankfully the days of no eating balance out the sugary treat

[@alanfarquharhill]

@@rockyevans1584 I obviously get that what you describe can be an issue for some people, and I do have some slightly more advanced ideas on how to deal with that. But fatties dieting and non-fat people 'cutting' are two very different things.

[@rockyevans1584]

@crrntvntsnthnlnftnsscmmnty absolutely, which I think only furthers my point about satiety being a huge factor, I lose weight when I eat intuitively compared to my weight when tracking for maintenance between bulks or cuts. Must be much harder on average when someone has struggled with weight, food can easily be as addictive as hard drugs with the caveat that you don't need hard drugs to survive like you do with food. What are the advanced ideas you know of? I've done far less research on dieting as it's not as much of an effort for me as putting weight on

[@michaelbarletta1024]

Not sure if you saw my comment about your arms being crossed or not but I am noticing you didn’t do it in this video and it really improved your delivery! Keep up the great work!

[@flow1188]

Well i have Fat only on my Belly / Love Handles. i have a Ring but the rest looks more like 10-12 % Bodyfat. Im in a Diet and have a Caloric deficit of 500-1000 Calories per Day with one Cheat day per week. But i Track my Intake with a Smart Watch.

[@eddgarvillegas6192]

Nice beard

[@Bellroysg]

I somehow don't care about abs. I just want to look swole with no belly

[@robertseavor4304]

Eat very few carbs, do intermittent fasting. Exercise towards the end of the fast, take creatine and rest for 30 to 60 minutes before ending the fast with protein.

[@codycale2526]

whomp whomp

[@jusducks07]

One thing is for certain, it sucks and is annoying and I don't know why I bother.

[@lukeharris2622]

✝️💪

[@_MrTV]

12:00 bro you’re 15% model looks like he has more visible abs than your 10%😂

[@CyLvCompetetiv]

That can absolutely happen depending on what your genetic distribution is like

[@SmoothHandle]

Good luck trying to lose 2 lbs/week. 1000 cal daily deficit is a beast for most ppl. I advise folks to aim for 1/2-to-1 lb per week, much more realistic.

[@jacklauren9359]

1kg a week is healthy mate. U just need discipline and put the fork down.

[@zbigniewiksinski]

dude you dont even have abs

[@Johnsoneed]

This makes 0 sense. You: 1:52 "If we lose weight too fast, we risk losing LBM. It's advised to lose weight at 0,5% or 1%." Also you: 5:23 "Eat at 1000 calorie deficit". At a 1000 calorie deficit, you will lose almost 9lbs per months which is outside of your suggest upper threshold of 1%. I don't care how much fat you have to shed, the pratical implications of someone doing a 1000 calorie deficit diet throws out the validity for the average joe going ever on a true 1000 calorie deficit. Even experienced BB closing in on contest barely sustain that deficit for a long time or ever do cuts of this magnitude outside of competition reasons ever, for a good reason. Your statement that a KG of fat delivers 7700 calories is correct. However, your logic is inverse. Just because a deficit of 7700 needs to established to lose one kilogramm of fat, doesn't mean it needs to be done within the shortest time frame humanly possible. Otherwise we would cease any food take period and create that deficit of 7700 within a few days. I watched this video back and forth to consider that I maybe misunderstood you or missed something, but apparently I didn't. 0,5%-1% is sound advice but then you followed up with 5:23 which is contradicting. You should clarify because one statement colides with the other statement at this point. Could be a case of poor phrasing.

[@ophirmayer1]

Wth wants to count calories as a lifestyle?! Looking for more serious / sustainable approaches

[@shehryarahmed4731]

This is the serious and sustainable approach

[@ophirmayer1]

@@shehryarahmed4731 counting calories? Good luck keeping that up for years and years

[@mjordan5382]

It turns out that calories is the wrong paradigm when it comes to biology. Calories are heat and you can not use heat from food for metabolic processes. Therefore, calories are the wrong unit of measurement. You lose mass by eating less mass and that mass has a different effect on your hormones that influence fat gain fat loss satiety and hunger