6 Pack Abs - I FAILED and why you might too

Despite a reasonable effort, I FAILED to get the EXACT body I wanted at the end of my 8 week fat loss challenge. To support the channel: / marklewisfitness
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#fatloss #6packabs #marklewis

[@shiftnsix]

You have to be the most relatable fitness advocate on KZbin. The authenticity, self awareness and pragmatism in this video is so refreshing to see. I’ve only recently started following you, but I have benefited tremendously from your content. Thank you for reminding us all that the only comparison we should make is to who we were yesterday, and not The Rock or Arnold or any other superhuman marketing mule.

[@alexanderdeadmansche]

I agree

[@Will00110]

agreed 100%! Watching celebrities and comparing themselves to you does nothing! Probably only harms progress ....

[@cosmo5076]

You inspired me today to run my first 5k from one of your vids! Took me over 50 mins and had to walk and break a lot but I still feel great so thank you Edit: I'm on the couch to 5k plan now (my own version) and I'm gonna use this comment to track my progress 2nd 5k: 37:33

[@TWROC96]

Excellent work! Keep going.

[@glaucusyellow]

Good job!

[@oz_jones]

Crushing it!

[@WannabeDough]

What's your 5km at now?

[@feli9537]

now??

[@gruensein]

Just stumbled across this channel when looking for Wahoo Kickr Core reviews and realized: This guy is awesome. Very down to earth and entertaining. The overall message of being ambitious while remaining realistic when it comes to the standard we all measure ourselves against is spot on IMHO. I, as a still pretty average cyclist, appreciate that.

[@cyclingnerddelux698]

Your self-reflective take is refreshing. At 56, I've learned i need to care less about how I look and more about how far (fast) I can ride given my training schedule. Keep the content coming! 💪👍

[@pooguy7480]

Yes! I feel like people are getting too focused on aesthetics these days. I’d much prefer being able to perform well and be versatile as a human being than just being good at certain resistance exercises.

[@freitas209]

thats why i just subed

[@Will00110]

Yep! Athletic Performance should be ahead of anything as the main priority of life is to be alive!

[@Lescoureursfoudelasco]

What an epic transformation from two years ago, I had no idea, well done! I think I’ll change my goals to just fitting in a medium T shirt, looks great and can be displayed in public!

[@MarkLewisfitness]

2 years ago was a LONGGGGG time ago 😂

[@mancunianinlondon]

Hi Mark, I have only just seen this video. I think that's an incredible transformation for a mere 8 weeks. You did it in my opinion! Success! Your definition shows an incredible change. Most guys in their 20's don't have your body. Definitely shows it can be done. Gives everyone, no matter what weight or build, encouragement

[@korganrocks3995]

Yeah, I laughed at him saying he's probably above average for his age... as if 99% of guys in their 20s wouldn't consider a 2½ pack an improvement! :D

[@MarkLewisfitness]

If you want to check out the whole 8 week journey - episode 1 is here : kzbin.info/www/bejne/mZSbiqSHedujabs 😁 I suggest enjoying with a coffee and slice of cake 🤣

[@JD4896]

I just wanted to let you know that after watching this series consecutively, I have come to an amazing insight. I too, a 47-year-old guy who still looks pretty good and fit for his age, set the wrong goals. Form over function so to speak. Your experience has made me realize that I was pursuing the wrong goals. Instead of an aesthetic goal, I will now pursue functional goals which, in combination with a balanced diet, will automatically result in my body in the most suitable shape. And that's what it should be about: function over form. Thanks for this insight from a like-minded person ;-)

[@chrispauls6759]

Great comment. I'm trying to adopt that attitude, too! At 53, I like Mark, wish my results at trying to achieve a 6-pack looked better, but dieting to the brink of feeling starved was robbing me of performance and killing my attitude and outlook. Since relaxing that goal, all my running times are down. My calisthenics achievements are up, and my outlook is rosier. Do I still wish I had Brad Pitt abs? Of course, but I'm trying to enjoy performing at a higher level and feeling better.

[@BRNDMYR]

You should also follow The Bioneer here on KZbin.

[@MattLeech]

"a small increase in effort results in a huge increase in satisfaction", that's the best observational motivating expression I've heard in a long time. I'll be repeating that to my friends and family that struggle with exercising consistently. Thank you!

[@empyrionin]

Pareto principle

[@Will00110]

So well said, it helps pushing threw difficult moments knowing how proud you'd be of yourself

[@paulstirk4964]

Just found this channel. I'm 65 and had a heart attack for my 63rd birthday. Weighed in at the hospital 92kg. 18 months later down to 72 kg with a bit o f definition but still look to emulate Jeff from Athlean-x. Just as you found, I'm never going to be strict enough to get there but I like to keep it as a goal.

[@tanizaki]

You’d also need PEDs to look like Jeff.

[@michael7324]

FYI- Jeff from Athlean-x is a beast as you know. Keep up the good work.

[@30mattdavies]

Mark, I think you’re being hard on yourself. You’re in fantastic shape and we’re oh so close. What’s going against you is that you serve two masters (nothing wrong with that as you want to be above average in what you do- across a multitude of disciplines) and extreme cardio and weights do not go hand in hand. Some of six pack ab development is all about thickness too. When you’re in a Deficit and training as you do, for the normal person minus TRT you would have stripped so much more off. I think you did a great job at what you did and as always- top content!

[@MarkLewisfitness]

Thanks Matt 🙏

[@bazadam6635]

That was my thought - cardio and weight training and possibly over training. I am talking from experience. I am a super below average skinny fat guy. I started doing some weight training plus running. I wasn't going anywhere. Then I stopped the running altogether because I got interested in higher vertical jump. That made me do purely weight training and mostly different kinds of squats. Turns out I shed more fat in 3 months than I did in 7 months doing cardio and weight. Then the pandemic hit and now I am back to a potato. Although I just got myself a smart trainer.

[@femimacaulay4547]

Yep, agree with you that Mark has done an outstanding job in 8 weeks, and is being a bit hard on himself. Well done to @Mark Lewis (and I love your style and content and just subscribed to your channel). As far as the comment that 'extreme cardio' and weights can't go hand in hand, I beg to differ. This common misperception has been debunked many times. If you don't think so, check out Nick Bare on KZbin. And if you think Nick Bare is an exception that proves the rule, go and look up the athletes at the Crossfit Games.

[@bazadam6635]

@@femimacaulay4547 I think there are two things at play here and where this 'misconception' comes from. First - if you specialise in something, i.e. weight or cardio - you will get more benefits than doing both at the same time. Pure weight training are for those who want muscles and pure cardio of for those who want to cycle or run or swim. Second - which is more effective in burning fats and building abs? Cardio/Weight or simply cardio or simply weight. I would argue simple weight, especially when doing compound exercises such as squats (explosively) and abs exercises. You are still burning a lot of calories while building pure muscles. Therefore, burning those fats plus building the muscles. Not making the difference between those I believe have led to this 'misconception'. Mark has done both at a good level yes but it is not necessarily the best method to achieve the results he wanted.

[@femimacaulay4547]

@@bazadam6635 want to know what the best method to build abs is? Not weights, not cardio...it's your diet! Mark Lewis knows this, and that was the point he was emphasising in his video. As for which is more effective to burn fats - cardio+weights vs cardio alone vs weights alone - you can literally find 100s if not 1000s of videos on that debate on KZbin, some from folks who really know their stuff on this subject. As a lifelong non-professional athlete (boxing, taekwondo, ultrarunnning, cycling) I can tell you from my experience that both cardio and weights will help you burn fat, but if your goal is to get those 6-pack abs then the right diet trumps them both.

[@Jaxyboy2006]

I appreciate the honesty mark! You are definatly way above average for a 47 year old man! 😂 most people dont understand the dedication and even the time it takes to get where they want to be!

[@sidmartin4677]

Just watched your video never seen any of your stuff before so thanks, started my journey a few years back but got more motivated during Covid as had time, built my gym in garage and started working out yoga in morning and a workout or swim in afternoon, after a year of this I finally have a 2 pack 😂 thought I was mad continuously banging my head against the wall but managed to get back into my RAF uniform for my daughter’s wedding (an achievement). I have continued trying to believe in the process you’re right to think I could achieve a 4 pack was a bit much 😂 but I will continue and see, watching the tubers just stripping off fat is crazy I’m in month 12 now diet is pretty good training within my limits (I need a new hip) is manageable but seeing the minuscule results is the hard bit but down from 230 pounds to 218 a pound a month 😂 so glad to see it ISN’T easy gives me motivation to carry on in my 57th year so thanks

[@MarkLewisfitness]

Slow but steady is the way. But sounds like you are well underway 👍🏼 Good going

[@riichobamin7612]

Hello Mr. Lewis. Thank you so much for you work. I am a 5'9" guy who weigh 95 kgs and your video about running heavy and this video has really helped me out. I have herniated discs in my lumbar region and I want to go back to practicing MMA again. Your advice about having realistic expectations is just what I need to hear. Thanks a lot 👍🏻

[@glaucusyellow]

Good luck my man!

[@riichobamin7612]

@@glaucusyellow thanks bro 👍🏻❤️

[@frkzoid]

When I joined the gym more than 3 months ago, I had every intention of getting a six pack before I turned 55. Going through the process however, my priorities changed. My goal now is to keep getting fitter and healthier through eating clean, weights and cardio. The six pack will eventually happen as my core builds but getting healthier is the priority.

[@montyv3909]

So a lot of what you’re focusing on is finding the sweet spot on the curve of diminishing returns?

[@LEGENDofBEANY]

I’m here watching this because I can’t sleep (happens to me when I’m in a rather decent calories deficit). 38, and looking to get in the best shape of my life. This is hard. Great video!

[@reedclippings8991]

The most profound thing I've heard from any fitness channel is your acknowledgement of and gratitude for what you have going in your favor. No successful person is 100% responsible for their successes. I'd argue nobody is more than 60-70% responsible... but we can all improve ourselves. We are 100% responsible for our commitment to improving.

[@EndUser-yu7gg]

... ok Mark those thighs are ready to bring the thunder at this point a year ago .... as a 42 year old now always drop in here to get a bit of a giggle and a kick in the pants to push myself as yeah ... I'm above average on the scale again at the moment so working to really make a firm two month effort to correct some of the mistakes

[@rionfindlay2236]

Love your work Mark. You produce great content...very level headed, despite the remarkable athlete you are. I have watched many of your videos and plan to watch them all. I'm currently on a challenge to do 2000kms of cycling in a month, 65km per day average. It is tough trying to achieve balance while doing so, but I'm on track....453kms in, but 25 more days to go, keeping up the momentum and not burning out.

[@lydsrod4933]

Damn Mark! Thank you. I just finished a triathlon where I was kept all night worried about the 750yard open water swim. Once I accomplished that, all I can see is that I looked like a big ass sausage in my wetsuit. This was a great accomplishment for me. Thank you for reminding me to appreciate the little things. Onward and upward, next year will be a healthier, leaner, more “above average” year for me. Thank you!

[@emberos]

Definitely some good notes on people with millions of followers on instagram self-selecting to be the most exceptional just by the social media evolutionary process of survival of the fittest. It is certainly something we need to be aware of and I work at reinforcing with my kids who can be very susceptible in their teenage years. That said, are six pack abs obtainable by your average (or slightly above average) bear? Having taken this journey myself at age 50, I 'd say unequivocally yes. Will it take you longer than 8 weeks? Also, almost unequivocally yes (unless your starting point is very close to your destination). It does take work and depending on where your genetics have decided to store your fat, it might take getting below 10% body fat. At 5'9" (~1.75 m), I thought I would have to get down to 165 lbs (~75kg) but I ended up having to get down to 155 lbs (~70kg). I didn't feel as good at that weight, lost strength, etc. so I let myself float back up to 165 lbs again and felt better. Which is another thing, six pack abs, although they are associated with a superb vision of health, do not necessarily make you more fit. So you do have to ask yourself, what is your north star and why is a certain outcome desirable? That goes for anything we do under the auspices of health and longevity - whether it be six pack abs or a sub 3 hour marathon or a 315 lb (143 kg) bench press or insert whatever arbitrary metric here. Sometimes my ego or my competitiveness yanks the steering wheel from my rational mind and pushes me toward these goals but I'm usually self-aware enough to pull back and make sure that health and longevity come first, and aesthetics or ego or whatever else can still be appeased but only in so much that doing so doesn't reduce my general quality of life or overall health. That's my 2 cents worth . . . or maybe 2 dollars worth . . . well certainly enough length for a youtube comment anyway. If I go on any longer, I'll have to divide it into chapters instead of paragraphs.

[@MarkLewisfitness]

Wise words. And you are right about the kids - my teenage boys assume 21 year olds are on steroids is fairly routine because of the rubbish online that ends up top of the pile due to attracting most views, irrespective of any degree of appropriateness!!

[@TheBcoolGuy]

8:19 I think I've seen that place in an episode of Father Brown! The story was that someone got murdered or something got stolen and something was on a boat floating there, making the dad of one of the main characters a prime suspect.

[@richardboyne5074]

Great video Mark , you are right with fitness influencers showing unrealistic goals that they achieve with unhealthy diets, dehydration and often steroid use !

[@thatgearguy]

Also 47ys old here. I have terrible genetics. I have been very overweight and I have been in great shape with good visible abs. It took me 12 months to go from a fat 40" waist to a 30" waist with good ab definition. I am an ex powerlifter and bodybuilder. Anyone can get visible abs but there is one deciding factor - an extremely strict diet. Most will not have the discipline to keep at it. You dont need great genetics but you do need to know how to construct a great diet and have the iron will to stick with it. Random donuts and Mcdonalds do not feature in the diet unfortunately. As you say, many people may not have a lifestyle that allows such a stringent diet as it involves cooking, prep and packing food to take with you every day. If you want abs you can have them but there is a cost.

[@blackcyclist]

The best before/after photos are taken 2 mins apart 💪🏿😂👍🏿 Love these videos, keep em coming.

[@spongebobgrumpypants6862]

I'm 57. Keto/carnivore and intermittent fasting enabled me to lose most of my body fat without compromising energy and strength. In fact, pound for pound, I'm stronger at 75kg than I was at 87kg, and have more energy than ever.................

[@BruceLeroyUK]

Great job 😊

[@joenichols3901]

I've been the college, 6'2" guy with a shredded six pack and incredible physique. I was a college variety lacrosse player my freshman year. I can tell you that it took years to get to that point. Also, for good photos, it normally took some type of speed (drugs to not eat/tons of energy) and cold water to get it to look that way. I also believe I have very good genetics. If you aren't a full time athlete like I was it's nearly impossible to do. I could only maintain it for short periods of time in high school/college when my metabolism was super revved up

[@oz_jones]

Lighting is also CRUCIAL.

[@bobbnudd2502]

Fail? You smashed it. Look at those photos!

[@Dietah131]

Thanks for all the great content Mark. Just wanted to let you know that they serve as an inspiration for me personally. I'm 1m88 and 34 years old. A month and a half ago my weight was around 125kg and now I'm at around 117kg. I bought Zwift, bought a smart trainer, started to watch what I eat (mostly vegan now) and working hard to fight my cravings. Your video's helped a lot and now on my way to be a healthier dad for my 4 year old son. I'm still a long way off my goal but I'm patient to become above average. Keep the inspiration coming!

[@MarkLewisfitness]

Awesome to hear. And I'm super jealous because I wish I started at 34 😂 (Also, back then I would have been the only fitness KZbinr out there so it would've made views easier too😄)

[@stewijones738]

@@MarkLewisfitness Hi Mark, accidentally stumbled across this video and felt compelled to post. First you definitely didn’t fail, eight weeks is perhaps too short a time to achieve your goal. Looking at your condition and level of fitness you can get a six pack if that’s what you really want but at what cost? I think best to just focus on lifting weights around 4 to 5 times a week and just light cardio if you really want, then you need to be strict with what you eat, very little alcohol, high protein, cut out refined carbs sugars etc and eat in a deficit until body fat comes down to at least 12%, doesn’t always suit people with family as you pretty much have to eat separately to get this lean. I’m 50 and lean but prep all my own meals and partner thinks it’s a bit strange, I focus on just lifting weights and do no cardio which again might not suit you. Also if you get really lean like under 10% you won’t feel comfortable low libido etc so not always desirable to have abbs year round

[@Tcoldsteel]

Well done, mate. Keep it up

[@henryjb1572]

Does he realise hes fucking hilarious?

[@bighands69]

I was an athlete in my teens, served in the marines, have done running and boxing my whole life and now I am in my forties. I have always sat at around the 12% body fat mark and have never had a six pack. Having a flat stomach with a moderate level of healthy fat is far more important.

[@bd5040]

Mark you're already at the goal body bro. Lean by anyone but a contest bodybuilder's standard and light enough to perform on race day, still heavy enough that you can live your life and maintain! For 47 there is no way you aren't in the top 0.25% of bodies. You have a top 1% body for a 30 year old.

[@michaelhovey709]

Agree completely. Way, way above average! Shouldn't expect to look that way for just above average, at any age!

[@MarkLewisfitness]

Printing this off for my wife for the next time she moans about our age gap relationship 🤣

[@bd5040]

@@MarkLewisfitness dont get too giddy that hairline won't do at 30 😂😂

[@MarkLewisfitness]

@@bd5040 I have been wanting to go bald since I was 19 - having to trim my own hair to a grade 2 every weekend is a nuisance. I wish it would all just fall out overnight 😂

[@bradsayles3963]

Mark, good videos my man! I really enjoy the self deprecating sense of humor. Your commitment is inspiring and your insight is helpful. I’m 55 and while slightly above average, I’ve got plenty of work, both with the diet as well as the exercise to reach where I want to be. Keep the content coming! Good stuff!

[@amandaosgood]

Loved this one. I am that person who is sucked in constantly although I do really know that I am not willing to give up enough of my life to get the result that I am unrealistically aiming for. I have been around my maintenance weight for the last 27 years without realising it but I do like the idea of a thresh hold limit. I am going to set myself achievable expectations and be happy with them instead of always being on the look out for the next programme. Thank you.

[@1I9C7G7]

At the age of 43 I've just started working out for the first time in my life. I'm 6.2 and about 90kg. I've never been overly big but could see the middle age spread starting so decided to no something about it. Your videos and attitude to fitness and everything is inspiring and got me motivated. I've made a little indoor gym with main attraction being a bike fitted to a turbo trainer. I'm now on it most days and can really feel the difference. My eating habits have really change no more rubbish is bought. So if not bought it can't be eaten 🙂. The Mrs has been vegan for a while so that might be my next step but that would be a big one 😟. Anyway keep pushing and try not to make a super human that can do everything and specialise in one thing 👍

[@MarkLewisfitness]

A vegan wife......thats only a matter of time dude....enjoy your burgers while you can 🍔🤣

[@BHarris25]

I’ve never had visible abs, I’ve been skipping rope and running my ass off and eating a calorie deficit since Jan 1st trying to get as lean and shredded as possibly by my 42nd birthday at the end of May. I’m nowhere near seeing abs yet, but I have lost about 27 lbs since Jan 1st and toned up a lot, plus I’ve taken my 1 mile run time from 13:57 on Jan 1st down to 8:36 yesterday which is my fastest ever because I never ran faster than 9 mins because I was fat in high school too. Still have plenty of time, I’ll be pretty happy if I get anywhere close to what you look like in fact I’m already thrilled at my results. I used to wear a size 42 waist and now my size 34 are loose. At my heaviest I was 285 and currently I’m at 190.

[@NNICKKK]

that's amazing man 👍

[@BHarris25]

@@NNICKKK 182 today

[@Dustii91]

This video absolutely skyrocketed my respect for you. As you mentioned, the ethos of your channel is key. And this message needs to be spread to so many people, especially the younger generation.. I must be honest and say in terms of mentorship, you're absolutely #1 on KZbin🤘🏽

[@rgh622]

I am a 55-year-old man who just lost 75 pounds (34 kilos) over the last 5 months (caloric deficit program). I have been running and strength training for the last month and I am very happy with my results thus far. Over my life, I have set goals and achieved some, and failed at others. My weight loss journey has always been about recording this and watching that monitor and comparing charts ultimately losing interest and falling back into my old ways. This time I have just trusted the process by following the rules, hour by hour, day by day, and week by week. Behold, 6 months in and it's working for me! A year will pass whether you do something or do nothing. Do something and see what it looks like a year later. Happy achievements all! Love your channel Mark, very motivating to be the best me I can be.

[@colinswan786]

Your honest self-reflection shows more about you than anything else. Well done. But in seriousness, well done and an awesome transformation over the period. Cliffhanger... what a movie!

[@MarkLewisfitness]

🙏 and you’re right about cliff hanger 😀

[@hankschrader2353]

That's great progress and you shared some thoughtful insights. Thanks!

[@jaspersquire5931]

You got to 12% ish bodyfat. Less than 12 (to get 6 pack) takes a degree more dedication than you were prepared to give. As a result of the experience, I’d personally have a greater admiration to those influencers that manage to stay shredded - particularly the naturals like Joe Delaney. On the plus side you are probably healthier at 12% than you would be at 10%.

[@MrMadeinthe80s]

I think you look fantastic. Hell Id love to look half as good as you do right now. Those "models" are half our age and full of TRT or HGH. Edit: I think most of them have all day to workout and do nothing but that like you mentioned. Average Joes work all day and workout around that.

[@davidmcdowell2788]

Definitely above average.

[@Steve-Stoytchev]

You look amazing. Most of the population would put that as their end goal, even if it wasn't yours :)

[@michaelgoodwin593]

There's a youtuber, luimarco, who said to get the physique he has now he basically had to starve himself for a while to break through that last bit of body fat to get abs. Lost loads of muscle doing it, but said his body composition changed because of it. Tried a few times myself over the years to get to low body fat % and honestly, the misery isn't worth it.

[@glennoc8585]

Hugh Jackman talked about the gruelling workout and diet he went through to get so ripped for his wolverine role. Daniel Craig too.

[@MarkLewisfitness]

I am slightly tempted to try and just suck it up for a few months....maybe in time for my 50th!

[@MotorcycleMan79]

@@glennoc8585 bro....PED's. Please dont fall for the chicken, rice, Broccoli and two-a-days bullshit that actors peddle

[@dharokhurrdurr]

Basically, 1. Ripped 2. Big 3. Natural. Pick 2.

[@guillermopaolini9895]

X2

[@Dwoollam]

I have tried on a number of occasions to get that ripped 6 pack. Like you I never get there. While I think all your points are correct, there are 2 that stick out more to me. The laser like focus on weights and strength training. Like you I like to do a myriad of sports and that doesn’t always lend itself to bodybuilding. Second is genetics. We are all different and the holy grail of a 6 pack is not possible for some. Just take a look at the Rock. Massive and a mega star but no 6 pack. From this video I would say the real achievement is the legs. You may not have the 6 pack but the legs are nuts. Well done on being so candid and having the balls to strip off on KZbin. I have no KZbin following and wouldn’t dare do what you have done. Really great video. I also have a 3.5 pack.

[@Dwoollam]

Well, interestingly and since I stopped cutting my calories so much. I am now near to a six pack. I can see 6. Not mega defined but close.

[@leandrosantos32]

Glad I stumbled upon your channel, Mark. Great content!

[@chrislowe3060]

Love this video! I’m 51 and raced bikes in my youth and ran several ultras in my 30s and 40s. However the pandemic, kids and other obligations have caused my fitness to absolutely tank. Got a Wahoo Kickr to hopefully get me back on the right path. Also if you need a role model for how to look: David Goggins. Need a cycling role model: David Goggins. Need a running role model: David Goggins. ;)

[@stevef2114]

He’s not normal lol

[@luiscaminero9145]

4:12 This is something that I needed to hear

[@ktreanor1970]

I've been consuming fitness content on KZbin for the last 8+ years and I'm just finding your channel now. You have quickly become one of my favorite "fitness influencer" Please keep up with the great material and so so jokes ;)

[@iankirton368]

Hi Mark, yet another great Vid on the channel, love your honesty, think you’re doing amazingly well especially considering the number of different disciplines your above average at. Have to say as a 58 year old worried about the on set of 60 🙄 I still love running cycling the gym a couple of workout class with others such spinning and body pump but was so driven by PB’s and goals achieved, which I am not knocking great highs followed by sometime lows if I didn’t achieve. but in my lows I have to sometimes go back to basics and remind myself I am very happy to be in such a great place Anyway on a serious note 🤔 making sure Er 😂 in doors is happy helps a lot with training and well being 👍 keep on keeping on buddy, I intend too into my 90’s🤞 your doing great 👍

[@siming6]

Spot on!!! I’m preparing for my first IM at the age of 40, and facing similar conflicting goals. Thanks for this self reflection session!

[@jeffs9892]

Excellent video , just found your channel and at 50 year’s old your content what’s spot on, the balancing act between work/life family . Thoroughly enjoyed your delivery, you couldn’t have said it better.. One thing I have learned is to appreciate the small things , means more in the long run.

[@CodepageNet]

Man, we are in the exact same situation LOL i feel you. after 3 months of real effort, i have pretty much the same build as you, lost about 12kg, upper abs clearly visible, still some bulk on the lower abs (and a bit of lose skin). i know how it feels to look in the mirror, with evil light, and not be happy with the way it looks, even though for most, it looks more than fine. it gets even worse when trying to make selfie pix with a cellphone. two days ago i asked a female employee at the gym her opinion, if she thinks im progressing, or if i get too skinny or what. she was like "are you nuts, you look freaking amazing! really muscular". LOL. that really helped me. having almost no positive feedback from outside is also difficult. and i'm preparing for my future wife to move in, in about 2 months, still got some time 😁 we got even similar motiviation. 😀

[@T.R.A.I.N.I.N.G.]

she's paid to tell you that so you continue the gym membership. ask someone not employed by the gymnasium.

[@CodepageNet]

@@T.R.A.I.N.I.N.G. haha, yes, i was thinking that too. altough i believe she was honest, she's not the type. but i got some very positive feedback later on from other sides, for example from gym acquaintance that i haven't seen in like 3 months. i believe, some are suspicious of the progress, i've lost 12kg and actually got quiet a bit stronger, but that's result of being very focused in this effort.

[@justinbrown471]

Great advice, Mark. Really appreciate all the information very relevant for 95% of the population.

[@TheGoodShepherdsSheep]

I just achieved your composition at 34 after loosing 20kg and I am extremely proud of my achievement. You should feel amazing over those results mate at 47.

[@wierzej]

Never thought a British middle aged man on the internet would boost my self esteem. Thanks Mark.

[@JBuchmann]

You're looking great and way above average, even for men 25 years younger

[@charlotteh8174]

That is an absurdly ridiculous comment to make. Encouragement I agree with, but better than men in their early 20 's?! Wake up!!

[@JBuchmann]

@@charlotteh8174 I'll have to respectfully disagree with you on this Charlotte. :) I'm imagining an "average" 20-something... no way such a person has legs like that and can run ultra marathons, etc. A 20-something fit athlete, surely not, but I'm not talking about that kind of person. I'm 49 and in decent shape, nothing like Mark and I can run circles around my 19 year old kid who I would say is "average" physically.

[@vinib9981]

@@charlotteh8174 if I looked like Mark in my 20s girls would have been buying me drinks and I’d be retired by now … alas I am not😩

[@clizzaster]

"Probably above average".... You're definitely in the 95th percentile, and probably in the 98th. Nice work!

[@ZuluTango9]

Brilliant video. And in an odd way, very motivational, given you were talking about not achieving what you wanted. The message “be realistic, it’s ok” is a good one. You are right about social media, it makes you believe that being ripped is normal these days and easily achieved. When it’s not for the vast majority. One thing though, you are actually not that normal 😂 (in a positive way). The time you put in to achieve what you have (I saw your video earlier detailing your weekly training) and the consistency is way above average. You are however realistic and transparent, showing and talking about what it actually takes to get where you want to be. We’ll deserved too 👍🏻

[@JohnBrown-wk4io]

Congratulations on your wedding. I wish you & your lovely bride the best. I remember reading that Arnold struggled with many of his scenes while filming Conan the Barbarian because his physique was not designed to swing a sword around. More people need to see this vid to keep from being trapped in self defeating unrealistic expectations.

[@tweedledee4605]

what an absolute smashing vid. Great content

[@bodybysoul_]

I workout 5-6 days per week and maintain running 7+ miles everyday. Before I started running I ate about 2800 calories per day of healthy foods and could never come close to below 10% bodyfat. Whenever I started running everyday I am eating quite literally 4,000+ calories and I have yet to go above 8% bodyfat. Still maintained the ability to bench 225 for 8 -- the only loss I have had is in my squatting strength. Running makes me feel better, look better, and overall just better.

[@Fenar_]

Hey Mark, while I totally agree with your findings. If you worked on building your abdominal muscles through a hypertrophy focused 12 week program and then cut (under 10%) you'd probably have different results.

[@ChrisP978]

Being a great all rounder is kind of a nice place to be. You can't be "the best" like a specialist can, but you can be better than most at just about everything. Physique wise you are probably top 5% of British men your age so I'd call that winning.

[@Cecil780]

Looks like a good weight for you Mark. Great content as always! I'm 48yo and searching for my "Race Weight".

[@donwinston]

I never had a proper six pack when I was a skinny teenager. I would have to starve myself nearly to death to get washboard abs now.

[@Mikey__R]

Yeah, this video is definitely for me. EDIT: OK, seriously dude, you're in your mid forties and looking like that? The six pack is a totally arbitrary body part, you look great without it. Also, Dwain has a really messed up abdomen.

[@rhidiandavies1991]

I'm 31 and have competed in a load of sports and just generally lifted weights, ran, done calisthenics etc for ~2 hour sessions on average 4-5 times a week since I was 17. My body fat has fluctuated from as low as 10% to around 17% but even at the low end of that I've never had the stereotypical "6 pack" abs. At best I've had a "4 pack" but even then I find the biggest factor is how full my stomach is and how hydrated I am. If my stomach is totally empty and I'm uncomfortably dehydrated then I look pretty decent, but even then nowhere near the ideal superhero body you'd see on social media. Like you said, about fitness personalities - they're successful because they're literally the exception that proves the rule.

[@zachnunya8749]

I know you got stupid long arms. But a bench press specialization arc would be fun to watch and rewarding. Wouldn’t impact your race recovery I wouldn’t imagine.

[@MrRickle]

Just found you and your videos are fantastic and is helping this 50 year old get back in shape realistically.

[@chriswren1736]

Looking pretty ripped I would say, more than sufficient. Not many gonna have the physique of Lu Xiaojun, or the gold medals.

[@glennoc8585]

Very hard to get the definition of a 6 pack even for the leanest athletes. You can be flat and washboard but it 6 pack.

[@charlotteh8174]

Factually incorrect. It's not difficult, it is intact genetic.

[@Jay-sd9ye]

Abs need a real low body fat%most people don't understand. Then your going to be thin. Not thick and muscular. Now that I got thin, I'm trying to maintain those abs while gaining muscle. It's difficult to thicken up with abs popping out. I'm trying to get a bunch of cardio in while trying to bulk up w/abs. Now that's hard to do...I'm managing it. It's just a slow process. It's taken years though. Not months.

[@ThanosSofroniou]

Man I'm sorry but this is TERRIBLE. 8 weeks is nothing. You need 16 weeks minimum if not up to a year and you expected to become Arnold in 8 weeks? Unless you are a healthy 20 yr old this is impossible. The problem with me is that because you now "failed" this ridiculous goal, you have now given up so we don't know how you would look in 12 months time And besides you look really good is that even considered a fail? Your abs are almost there

[@GeneralZey]

I’m a tall lean cyclist and train for triathlons. Even running in my youth I never had a six pack. I have upper abs but a 4 pack isn’t coveted. I consistently train 15 hours a week. WDYD except enjoy the ride?

[@stephen_101]

Many of these male instagram fitness models are on the shorter size, 5ft 8 and below so they look bigger because they are smaller. Subtle but insidious. Imho you succeeded in realising it's you vs yourself rather than chasing after a photoshopped stranger.

[@MarkLewisfitness]

It's a good point. Filling out 6ft6 is tricky unless you go the "whole lot of gear" road !!!

[@haroldhdknoxstreet-glide5331]

The results are definitely good 👍 most of all Your opinions are pretty much on point as far as I can say from my 38 years of doing sports mostly bike cross running and a little swimming…including up to 7 weight workouts in a gym for about 12 years 😎💪 thanks 🙏 again for the honest work and motivation I’m very grateful 😊

[@brotendo]

I think 8 weeks was probably the most unrealistic part. If you'd done 16 weeks, you'd have gotten there, or a lot damn closer. A lot of bodybuilding prep, for example, takes about 8 months on average.

[@alberttresslevic914]

I'm glad you took the time to share your experiences. I tried a similar thing a couple years ago and ended up the same. At 179cm and 71kg I thought I'd have popping abs, and I did not want to go any leaner, my wife was already unhappy! And I was fit at that weight, benching 95kg and deadlifting 140kg for reps and running a half marathon every weekend in around 90mins, so not an untrained twig, but where were my 6 pack abs?! I felt cheated 🤣

[@loglog271]

Youre far above average for your age. I'm 37 and stick around 14/15% body fat.....which again is well above average.......every time I go below 12% I start looking leaner but feeling like shit, also I like to have a life, have a beer at the weekend. I teach Martial Arts so always on the go. These influencers should be considered fake news......unless they tell everyone what they are taking to stay like that and how much photoshop they've had

[@metasystem8625]

This guy: Makes a 17-minute video about how he failed to get abs, and how it's basically impossible for people to get them. Also this guy: Clearly has abs and is absolutely jacked.

[@zed9zed]

If you took out the weightlifting goals you could be a whole lot lighter. So if riding/running was your focus, you could probably be most effective around 80/85kg. Of course we like to look strong and to be able to pick up really heavy things. It feels good to have immense power on tap for those rare times when in daily life we actually need to move something that's really heavy. Speaking not from experience but from reading/watching a lot of fitness content, that "last mile" of 6-pack requires 10x effort compared to the normal effort (which itself is not "normal" based on how our lives are typically structured).

[@DavidSmith-yj4gt]

At 58 myself I have a hard time trying to fit in all the sports activities I love to do, I’ve had 2 stem cell operations for leukaemia in the past 12 years (now in remission) but have never stopped training… I do weights 4 times per week, running 4 t p w, cycling 4 t p w, martial arts 3 t p w among other activities as well, obviously I’m over training but I just enjoy doing it…. So why not ?? Thanks for the entertaining videos Mark keep it up 💪👏👍

[@Mr_Fission]

Have you considered doing low carb? I noticed on your food videos, it was nothing but carbohydrates, carbohydrates, carbohydrates. I've found that when I eat a lot of carbs, I retain much more water than usual, which further degrades muscle definition and makes me look puffier. Not saying you have to go insane zero carb. But if you keep it like 50-70 grams a day, then follow it up with an hour run, you'll be back into ketosis almost immediately. Might have helped with the goal of well defined abs?

[@karremania]

There is a documentary about a dutch guy who does 'clean bodybuilding', he opens up to what extend they have to go in order to reach their 'ripness' just for a photo, a video, or a show, its the female equivalent from catwalk models and covermagazines, the reality cant be further off then just a few (and in most cases photoshopped) pictures. If you pursue anything like that, you only gonna hit a brick wall, you might be the 'special chosen one' to be lucky, but 99,9% of the other people will just wont hit it. Though i still believe, 99% of your age men will kill for such body :D

[@asharerin]

The key to the abs is to restrict carbs to get to 10% BF. You won't have the 6 pack at this point as your muscles will be very flat from low carbs. This is when you carb back up. Your muscles will fill with glycogen and water and press outward. There is your 6 pack. You just have to know when to stop recarbing otherwise you will put on more fat. The fintess influencers/models are on certain "compounds" that keep muscles full of glycogen even in a steep deficit. Terrible for their health, but it is their job to look good.

[@chavezchavo]

Most fitness influencers don't have regular commitments like an ordinary person. They have all the time in the world to fine tune their recipes, have way more frequent training, and they have the luxury of recovering from any injuries they may encounter. The disingenuous part of all this is that these influencers keep telling everyone that ANYBODY (without taking into consideration that some people may have different sets of challenges in life) can be EXACTLY like them. The advice of keeping a sustainable habit of being healthy seems to be... healthier.

[@IgorG89]

I totally understand you, trying to combine lifting, mountaineering and swimming for years. Just try to enjoy what you are doing, progress slowly and don't compare yourself to pro's: we have family and job to take care about.

[@jamesgrames3777]

I used to have goals like, I wanna weigh this much, I wanna have visible abs again and I never achieved those. After I hit 40 I got smarter I changed my approach I don't have any final goals. Instead I have only 1 that repeats itself every day - "be better than yourself yesterday", or "be better than this pussy sitting on the couch 5 minutes ago and go running/exercising". Works every day, never gets outdated and guess what I got my abs back in about 3 months. Oh yea and I also fixed my sleeping.

[@rule3036]

Time is what these people have....in the gym day in day out , you and me go to work probably 5 days a week, cramming training in, eating on the hoof, and money. Look at these female fitness models.....all paid for by sugar daddies, and all day in the gym.....booooring! Get fit for your sports / fave activities....which are not boring.

[@renofkent2716]

You're being way too modest here. 8 weeks is too short a timeframe to go from in shape to ripped to shreds. Plus your six pack is pretty visible from what I can see. I would estimatw that1-2% of 48 year olds in the UK have the physique you have.

[@alliedickinson6026]

I've watched so many of your videos to motivate my weight loss and the thing that prompted me to comment was... the Teen Wolf reference. Excellent work.

[@joelrunyan1608]

Step 1. "Looking" like the rock? He's a genetic freak And he's probably on steroids... and. Garantee his cardio is shit...

[@1819slayer]

a few pointers I could give is 8 weeks of dieting although sounds nice for 99% of people is not a realistic timeframe after 3-4 years of trial and error I finally achieved the goal and it did not take 8-12 weeks it was 26-28 which is obviously not worth it for ALOT of people 😂 however it is not 28 weeks of straight dieting the strategy includes 10 weeks of dieting followed by 6 weeks of adding 50-100 calories a week and 1 cheat meal per week (moderate size) for each of those 6 weeks (pre big activity day) followed by another 12 weeks of strict dieting the 6 week block is used to build up metabolism as much as possible without raising the scale allowing reduction in fatigue then when you cut calories again you body will be much more responsive however this means during the full 28 weeks everything needs to be consistent to the gram(other then your 6 chest meals) so you body gets as used to your calorie intake as possible then when you drop even 100 calories after a platuea it responds with a few more pounds of fat loss something everyone should to keep in mind aswell is achieving extremely low body fat levels is NOT sustainable for more then a few weeks at best once you do reach the goal unless you have insane genetics this makes the 28 week process extremely unappealing as it is not the most enjoyable half a year but achieving "that look" is a pretty great feeling when it happens However when it does you realize even though you are ripped to the bone like some people on IG you are no where near the size of them so once again a double edge sword 🤷 (worth doing once atleast atleast for me)

[@alisonsezonov1420]

Great video. Fitness influencers on many platforms that I’ve seen are ‘not fit, athletic or sporty.’ They are more fitness models, which operfectly ok. But they are not ‘athletes.’ I got the perfect body, but agree there is nothing carefree about it. With exercise 6 days a week it was a very restrictive, boring diet, that often maintained a ‘look’ but not my athletic performance. I like now still being fit, flat stomach but more body fat. I like you are a bit older but still looked to social media and thought i could look like that, ended up working hard, looked like them and hated it! Love your humour and how you present these relevant fitness topics

[@DanielTejnicky]

...But you have a sixpack ... I can count 6 if not 8 fkin parts over there xD are you trolling ? Or have you pushed your self close to a body dismorphia? I mean sure they are not as defined as on some people, but definetly clearly vissible xD

[@Invictus4318]

Who needs 6 pack abs when they’ve got legs like yours 😂 Honestly from a 26 year old I hope and would much rather look like you at 47 than a 250 pound slab of meat bodybuilder who couldn’t run to the end of the drive way without passing out.