SIX PACK ABS : How to LOSE BELLY FAT & Maintain A Fit, Healthy Body | Mind Pump 1855

00:00 Maintaining a Beach-Body All Summer Long
00:57 Believe it or not, the hard part about staying in shape for summer is NOT the getting in shape part. The hard part is MAINTAINING it after summer is over.
Six Ways to Maintain a Beach-Body All Summer Long.
09:05 1 - Train full-body 3 days a week. (It is easier to stay consistent, don’t miss your least favorite body parts, or frequency of most effective exercises).
16:21 2 - Phase your training. (Don’t let your body get stale, long rest, moderate, and light with supersets.
21:28 3 - Slowly increase calories (reverse diet).
27:04 4 - Keep protein high.
30:24 5 - Train “show muscles abs” to build.
37:04 6 - Trigger sessions keep the pump.
Related Links/Products Mentioned
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[@dylanhaines346]

Just by trying to get healthier I've gotten my best "summer" body. Soft abs showing, and the smallest waist I've had since a teenager. You guys have completely changed my life, and I've only listened for a short time. Thank you for everything!

[@MindPumpShow]

Winner! Please email [e-mail] with this episode number, a screenshot of your youtube profile, and the email you would like the bundle to go to!

[@eric_martindale1711]

Epic session. Packed full of gems. Takeaways: -Hit muscle groups more times per week, versus more sets per workout. -When you can’t be consistent with your workouts, keep protein as high as possible to prevent muscle atrophy. -Abs: Build them like you would in any other muscles; lower reps, better contraction. -Trigger sessions: Daily, low intensity exercises to keep muscles sharp.

[@rockon8174]

Protein should be 1 gram per LEAN BODY MASS in KG. If you 200 pounds and 20 percent body fat, you need no more than 100 grams of protein.

[@eric_martindale1711]

@@rockon8174, I do one gram per pound of body weight. I fought that for years, and finally moved to 1g per lb a year ago. It might be one of the best transitions I’ve ever made. That’s 44 years old, I’m keeping muscle on now better than when I was 24.

[@spoza72]

@@rockon8174 I'm at .82 g per lb of body weight which comes to my aspirational lbm

[@louisavillarreal437]

👍 nice

[@eric_martindale1711]

@@spoza72 smart.

[@greglaffin4632]

On February 28th, 2017, I weighed 347 pounds. That next day, Ash Wednesday, I stumbled into Keto/Intermittent fasting while researching healthy ways to fast for lent. I lost the first 40 pounds very quickly and I’m now down to 255. I’ve kept it off a little over five years. Something I never saw coming was keto became less effective as I got closer to my target weight, and now I’ve had to become more and more focused on good old fashioned calorie intake. This is another great episode of MP with another great topic. I think an understated challenge for those of us keeping weight off is how you’re often having to evolve your methods and not get discouraged when the methods that got you to milestone A might not be optimal for getting to milestone B. Keep up the great work, gents.

[@TheDarKris]

It’s wild to me seeing myself with some semblance of visible abs while still at 27% body fat because of my strength training and the amount of visceral fat that I’ve lost in the past two years

[@capionthegreat4582]

As a 43 year old life long weight lifter and calisthenics expert,I’ve still learned so much from this platform.Salute to the Guys💯💪🏾

[@scorpsoldier]

Gentlemen your videos have changed my outlook on fitness and I greatly appreciate your honest insight and experience. I turn 50 this year in November and still serving in the Army for the past 18 plus years. I am determined to be in the best shape of my life now more than ever. Endurance and trimming down is the goal. Thank you in advance. God bless

[@nwmxrider]

How's your fitness journey going? I saw this was a year ago.

[@alexandrliashenko459]

A good way to stay consistent is to do a full body workout every other day. Haven’t missed a single day last year.

[@MindPumpShow]

💪

[@karinaveler3301]

I just started listening to you guys and I'm blown away. I honestly have been doing so much wrong. I've been working out since I was 15 doing body part splits and lots of cardio.all while yo yo dieting now I'm 34 and I just haven't made much progress. I'm 2 months into a reverse diet I'm up to 2300 calories and doing 3 full body workouts a week plus a glute focused workout. that's it!!! I'm blown away how strong I feel mentally and physically!!!! One thing you've guys taught me that will forever stay with me is not to chase a look instead chase strength. You guys have no idea how much you've helped me. I appreciate all your hard work and knowledge thank you!

[@brianvaughan9844]

Hi guys, first time commenter. Been loving the content. I’m currently in the financial field but in a past life worked for NASM as an instructor and later as the Education Director for a group of health clubs. 90% of my KZbin time is spent listening to fitness-related content and you guys have fired me up enough to consider going back into the fitness space professionally 😃 Side note: my son starts college next month so we’ve been working out together to get “beach ready” lol, and develop lifelong habits - it’s been fun helping him develop good fundamentals and I’ve turned him on to your channel as well. Keep up the kickass education and passionate convos! 🏋️‍♀️

[@EnergeticQuotes]

I have been binge watching your channel for the past several days. Found you when I decided to start counting macros but was confused on what way Is the most optimal. I am approaching 40 next month, 4’11” and working to get back into shape but have been struggling to bring results. I was cutting calories and doing my lifting as usual and started feeling super malnourished and hungry. You are the one who gave me a rather very REFRESHING knowledge and perspectives about increasing calories to build muscles and increase the metabolism. It has only been a week and I already feel fantastic! Although i am still not quite clear on what my macros should be exactly but will go by how i keep feeling and adjust! Just got your MAPS SUSPENSION and the KB4A since I don’t go to the gym and very excited to see where this will take me. Love your channel, love the topics you guys talk about. You guys are a wealth of knowledge and fun. Always brings laughter during my walks ❤️👊💃🏻

[@aj7907]

Love this podcast. Full body workout with optimum Nutrition and a good night's rest, has given me great gains!

[@juliobutter3020]

Currently in shape for the summer, and thanks to mind pump I'll continue to stay in shape after the summer 💪💪💪. Reverse dieting for the win, sprinkled with a few mini cuts

[@briedenapoli1571]

This episode could not have come at a better time for me. I got in great shape and lost 20lbs last year and maintained for 8 months but then injured my hamstring and used that as an excuse to gain it all back. Working really hard now to build sustainable habits and this episode has great tips! Thank you so much I love Mind Pump!

[@kaorikohama3599]

After listening to tons of mind pump episodes, I decide to start a reverse diet, taking more rests for my body, focusing on building strength, and now seeing more aesthetic results!!! Im planning a vacation in October so this year I’m aiming for autumn body. Thank you for sharing variable information!

[@johnniefielder1622]

You guys have given me the tools to change several things with the way I train. I have always gone pretty hard in the gym but always find myself missing long stretches of time in the gym due to sore and aching joints. I used to just go in and do what I felt like doing. Most likely resulting in A LOT of overtraining. Now, with y’all’s help I have increased my calorie intake to a point that I no longer am starving between meals. I have also started switching up my routine every 4 to 6 weeks. All of this I attribute to you guys and I am so very thankful that I found y’all! MUCH LOVE AND RESPECT!! 👍🏽💪🏽✊🏽👊🏽

[@eric_martindale1711]

So. Blessed. True. I’m 44 years old, and this is probably my best summer body yet. I just know all the levers to pull, and it gets easier every year.

[@Grindahmuzic]

What was your body fat percentage? Also were you in a calorie deficit or a small surplus ?

[@eric_martindale1711]

@@Grindahmuzic The last time I had my BF% checked, I was 8%. I don't know what I am right now, but a little lower. I have to have a really low BF% for Summer, because stomach fat is the very last fat to go for me. I usually stay between 2,800-2,900 cal year-round. Truthfully, I'm a little more 'sloppy' in the Winter, and I do sometimes exceed that range on weekends, travel, events, etc. All I do for Summer is just stay in the 27XX range for a couple of months, and I don't cheat. I'm never terribly hungry, and it is SO much easier than when I used to stay in a 500 cal or so deficit to drop weight.

[@rebekahjaquez9973]

Since I started listening to you guys I was pregnant. I’ve been able to obtain tons of knowledge and practice some exercises during but now that she’s about to start daycare, I’m ready to start the MAPS programs 100%. Super excited thanks always for what you guys do!

[@TLoveSaints]

I’m so blessed I was able to find you guys in the beginning of my fat loss journey, which I changed to a body recomp journey. Thank you for your dedication to helping others. Reverse diet and full body workout seems more sustainable.

[@jaketillywilliams118]

You guys have broken through to a new level you often talk about ever few hundred episodes or so. Killing it!

[@dlansman]

You dudes rule! Got my first program, Maps resistance, in June and I've been digging it so far. Hope to keep things rolling after I get through it!

[@gfitfitnessstudio]

Been watching/listening to this one on repeat over the past 17 hours!! Great episode!!!!!!!

[@evolvefit6643]

You guys are amazing. I am an NCI/BCI student/coach/personal trainer and that's how I found you all! I learn something new every time I listen. Keep up the great work and changing so many lives.

[@ThereWereHeroes]

Been working out slowly and consistently for three years after loosing a lot of mass due to not eating enough (started to fear eating foods). Now I'm ready to go even harder and build more strength and over all composition!

[@Crown_ChakMudra]

The only reason I prefer my 6 day split is because I feel if I had to miss a day it actually helps keep me from plateauing.

[@OGFitCulture]

Thank you guys for all the Knowledge and all the hard work you put in to bring us these Episodes!! 🙏🙌💯

[@melindahara9912]

This podcast continues to change my outlook on my health journey. I was feeling bummed that the number hasn’t gone down on the scale, however, my composition and strength is improving. Thank you for the continued knowledge and encouragement! 💪🏻😁🤞😬

[@Chubbylito11]

i don't have a beach bod (too far from it) but i changed how i look at a seasonal look and instead focused on a year round body that is stronger and more energetic. i appreciate the fun discussion and tips especially as these are applicable when you have short time or short patience to lift. keep it up

[@hiddenhookah]

MissFit and Nerdy on YT pointed me to your podcast and I’ve been all-in since! Would love a shot at winning this bundle as I’m about to be 12 months postpartum. It Sure would be nice to treat my abs some aesthetic strength and structure after the massive transformation it went through these past ~2 years 🙏🏾

[@hockeymomavalon2499]

MissFitandNerdy is one of my favorite people! She did an episode where she visited the guys at mind pump !

[@doublecross1079]

I just ordered prime, anabolic, and nutrition guide and I am starting to get ready for my old lady summer beach body for 2023! I am so good at getting results and so good and not maintaining. Just discovered you all. Thanks for solidifying what I knew but chose to ignore again and again. At this time in my life, the focus is health and longevity, but I still have some vanity, so summer beach body 2023 here I come.

[@garyseaward605]

Wow comment within the first 11. Super pumped every time you guys drop a new episode. Only started working out for the first time within the last 6 months, anabolic would be a life changer. Please please please pick me…change my life more than you guys have already done since I found your podcast.

[@sim2013uk]

Work smarter not harder. Love you guys, please never stop giving this great advice ❤️

[@ubesmiles9936]

You’re so right on the full body workout. I feel like I get a much more productive workout by doing full body. I have 4 different full body workout routines. I alternate the order of the body parts and the exercise used in the routines. I feel I’m getting stronger. The best part is I don’t feel as sore as when I would do the traditional bro split. Great job. I love the show.

[@KennyH]

Thanks for another awesome episode guys. As always.

[@emilyb.2176]

Every episode is filled with wisdom! 💜

[@jeanpierrebarriga774]

Always giving their best advice for us I really appreciate it 👏🏻💪🏻

[@amitperez9766]

Just got certified n ur videos have been soo helpful!!! Happy I get to learn from THE BEST!

[@mrdkcool123]

💪🏾 MAPS ANABOLIC !!! Beginning my journey of service in the fitness industry and becoming a CPT at age 23! Love the podcast fellas no one does it like yall. we appreciate u👊🏾

[@ShezanSaleemakaJOG]

I used to listen to music while working out but have been listening to your Podcasts now. Great info. Learning a lot. Thanks

[@hockeymomavalon2499]

Knowledge bombs right here! If everyone listened to one episode, there would be no obesity epidemic, you guys are that powerful! Thank you!

[@aronbeelen5998]

I have been working out for 2 years I followed 5x5 and 531 for a while. But I have been plateauing recently I would love to get maps anabolic! I watch a lot of content you put out, learned a lot from you guys thanks!

[@riegs546]

This one hits for me. Weights gone up and down a million times. From super shredded to super breaded.... just lookin like a loaf weeks later like your buddy after 3 weeks of summer. In my 40's now and thankfully one thing I have down is consistency is a major factor, and so is working smart in conjunctions with working hard. I have to ask myself - what do you want? Sometimes that simple question helps me step away from the 4 bite treat that = 45 mins on treadmill. Sometimes. you eat that 4 bites. Balance is key and deprivation of joy will stab your back viciously later. Your show with its tips and candid convo help myself and I'm sure everyone else running up your numbers. Thanks, gents !

[@davidgraham7527]

Learning to enjoy the process, improving my performance, and of course looking good encourages me to stay the course for the long haul. I am enjoying MAPS Resistance.

[@ICEMAN-uv2pb]

Haha the intrastudio vote is the best! And i agree!!! Best fitness podcast ever!!!

[@CorGP]

Having new goals for your fitness as you progress is very important to maintaining as well

[@wickbertoberdecia3548]

Dude!! I just bought Anabolic and didn’t know about the special going on now with the including the “No BS abs” program until now!!!!

[@DAYNEGAINS]

BOOM more knowledge, more info. Love it

[@garystevens1532]

Just change your grip if nothing else. Change width or change overhand to underhand. Four exercises for each body part for 12 reps, rather than four sets of one exercise. Metabolic changes are so important. Really glad you mentioned that. Green tea is also a great fat burner. I’ve found that two days of low carbs, one day of moderate carbs with an occasional cheat day works really well for me. High protein, around 1 gram per pound of body weight. Carbs 50% for the two low days, 1 per pound on high days.

[@claymonaro68]

Top show again lads keep up the great work

[@wesleyrasberry6000]

the get lean to look big is a real thing, I leaned out and I have gotten more comments about how much bigger I look. keep the truth up.

[@strongnerd4638]

I hate you guys… discovered you gentlemen a few months ago and I love the podcast so much that I bought the RGB Bundle today… I hate spending money lol. I tore my bicep tendon in January of this year and was given the ok by my doc and physical therapist to start lifting 100%… gradually of course…. Will be starting tomorrow and I can’t wait. I’m the fitness manager of my Air Force Reserve Squadron so I will be using some of the plans for Squadron PT. Thanks for all the great content fellas. Let’s Phucking Go! Can’t wait to get all the gainz! 👍🏼💪🏼

[@silverpunk2427]

I started out extreme. Extreme calorie deficit and food restrictions. Extreme cardio and exercise. Rather than falling off the wagon completely and going right back to where I was I've been slowly reintroducing more sustainable things. Adding in a few more calories, decreasing my cardio and doing more weight training. Allowing myself to have the foods I enjoy a couple days a week. I'm finding that balance of where I can maintain my health and keep my results without feeling like I'm deprived.

[@chadbaptiste]

Another great episode

[@kylestorey8596]

Hey guys! Discovered you guys a couple months ago and was instantly hooked especially after years of yo-yo dieting. After hearing you guys talk with Jason Phillips about long term calorie deficits and adrenal fatigue I went out and bought Sal’s book to really help get my eating in check. In reading the book (which is now my workout bible) I discovered my programming was also terrible. I had a history of working out everyday splitting my body in upper and lower and all isolation work. It’s been awesome going back to compound lifts which I did in college. My main concern is I wonder if Sal’s last workout variation in the book is comparable to something like MAPS Anabolic and I can continue running that (currently on Phase 2 - Week 5 and doing the Monday and Friday squat focus day and Wednesday deadlift) or is the book program focused on getting people into a solid program but something like Anabolic is more nuanced and dialed in. I love the show, the book, and all that you guys do!! Was just wondering if I should keep doing the book workout or dive into something like MAPS Anabolic. Thanks!

[@jhonnykankuro]

What a deal. I've done anabolic two and a half times. Great plan

[@joeylawson6049]

I feel like something a lot or no fitness channels mention is the beginner vs intermediate level of working out. When you’re just starting out the “bro split” workout makes more sense because that muscle group is too sore to hit multiple times a week but once you’ve been at it for a few months you don’t have that acute soreness so you’re able to hit muscle groups more often and should but a lot of people still stick to the bro split instead of realizing they should then transition to hitting muscle groups two or three times a week. That simple fact has been huge for my gains recently.

[@AdamSponheimer-bg9ji]

Well said , I totally agree about the disconnect with the core ! The mind body connection feels a bit strange at first

[@michelledmiller5120]

Great tips thank you 😊

[@troyharrington7043]

Hey guys, love the topic! I don't know if I'm alone here but I have a lot of trouble programming full body routines that don't seem boring. I tend to focus on the big compound movements but how does that sell? Lol I'm still new to training but you guys really do help with this kind of shit. Also my problem is not sticking to a phase and jumping around from different stuff too much but I'm trying to stick to a program now! Thanks again guys.

[@MartinV.]

Mind Pump yeah dude!!

[@d_trick89]

Love the show, great content. I wonder if my issue is more related to diet, cuz I feel like I’m doing many of these things, but I’m not seeing the best results. Or maybe it’s the programing I am using, but I feel like anabolic would probably work for me, just because I do best with full body workouts.

[@CoachBergen]

The trigger sessions are amazing I didn't know the term for it untill now but i used to a lot of calisthenics during the day anytime i felt like doing it for just a few minutes like not much but like 3 or more times a day . I built so much muscle and got.so.strong it was unbelievable and so much fun always great energy never dead tired or super sored .

[@amperage8032]

I’m going to incorporate them more now. I will research each body part and the best band moves for them. Great you have made so much progress!

[@akarshpillai394]

Thank you

[@justinhudson3538]

Great show. I have to get the maps anabolic soon.

[@stormrhode2330]

Toes-to-bars and other challenging hanging core exercises feel great when you do them properly. I'm a big fan of hanging around-the-worlds, too.

[@garagegymgranny1965]

This is a great bundle for an awesome price👍🏻thanks for not practicing shrinkflation Great info daily for ordinary people 😊and fitness fanatics.

[@wilsoncherelus6841]

Summer cutting !! Time to run Aesthetic!

[@chadguru9565]

summer 2023 perhaps...

[@chrisg7945]

There are soo many ways to get to the beach but some are faster, some are more fun, and some take forever. Sort of a metaphor for this topic, the beach being the point we desire (body fat). Interesting listening to the full body discussion. I love bro split, I’m now on push (chest and tri) /pull( back and bi) /legs and shoulders. I really enjoy it also. My friend swears by full body but he gets injured often, could be his training method or lack of recovery, I don’t know but I’ve always thought full body wouldn’t help me grow like other splits. What does anyone think maybe having experience with full body and other splits.

[@BeckyJB]

<a href="#" class="seekto" data-time="1590">26:30</a> yes!!! 😂 my question has been answered ❤ the phase of adding 100 more calories to 1500 (which means 1500 calories is your maintenance ) for two weeks and see if your body stays the same. If your body maintains than add another 100 for another two weeks. If you gain just stay at 1600 calories ❤ thanks guys. 🎉🎉

[@SpinCityDigital_AI]

Another Vid from the Guys.. checking it out now

[@noahthew1912]

Used to be 140 my whole life. Loved going to the gym but couldn't ever make it work for me. Gave up. Then recently I gained 50 pounds fast. But im getting married and rediscovering your podcast has given me the courage to start a lifestyle that i can maintain and Continue to be a better husband and person. I wanna look good and feel good because she's outta my league and I couldn't be Confident moving forward without your podcast

[@pieterroux9348]

If I had only 3 wishes before the summer, 1 would be for Adam's astethics, 2 would be for sals abs, and 3 would be for Justin functional fitness, once I have all those I wouldn't need to keep wishing to not be single😅🤝🏋‍♂️🔥

[@williambrewster8112]

I lost 40 lbs of fat and built muscle and look better than ever. I eat clean and small amounts. Stop drinking pop sugar and crap. I eat eggs chicken hamburger steaks fish turkey and oatmeal rice and some veggies. I havnt done the true prepping meals I just eat healthy and do my cardio. Feel great.

[@newchapterbegins]

This is just my opinion from when I did PT. If my client is still with me 8 months later. If you’ve not got through to them by that point. Your not showing them Properly, or your just taking there money for your own profit. If your client is asking to stay with you then, I’m not sure I’ve never had anyone want to stay. If they hit a wall or any issues. They just contacted me and if I could solve there issues over the phone, bonus! If not I’ll tell them to come for a session to deal with there problems. But I never kept a client on. And they’ve all kept training. But in promote mental health help, side effects of the gym is a body that will hopefully give you more confidence in yourself.

[@NeonPinxSam]

Also deadlifting and squatting has actually carried over in real life bc I properly brace and use my squat movement or hinge etc to left things at home and work. I’m no longer grabbing things incorrectly using my back and hurting the next day. My bf needed me to help unload our car after the holiday weekend and he was like did u just sumo squat that ice chest 😂 I’m hinging laundry and groceries 🧺 😂

[@picklepirate]

Another thing with phasing- feet or hand placement. Wide grip, narrow grip, internal or external rotation with the feet. Another note: when you bump up 100 calories- that’s only a large apple. Most Americans don’t understand that an extra apple a day than the body needs- 100 extra calories per day, in 30 days, 3000 extra calories = a pound of fat Fatness and obesity is gradual. The body is a machine and it’s best to give it exactly what it needs.

[@genta88able]

This show is gold, im not joking, it's sharing real coaching experience, no BS, all the guys are good, but sal is giving tips that you cant find anywhere, i live in a shitty country where there is no visa, if I have one i would hire you guys to coach me

[@mrambitious5686]

Upper, lower, fullbody has been working for me. Only 3 days a week and fits my busy schedule

[@lindafinn650]

Great listening to your shows which provide real world no bull advice in a fun way keep putting out the messages. My question is that I’m 60 should I be changing the way I train and eat compared to when I was in my 30s or 40s. I do a fully body 3 day program. Chris Finn from the Uk

[@louisavillarreal437]

Another good podcast!! Keep em coming!

[@MindPumpShow]

Will do!

[@jacobmyers4392]

I have been attempting to modify Anabolic to work with my 2 days on 2-3 days off routine due to my work schedule. I do an upper/lower split from the advice from Sal on Twitter. However, I am not sure if I am being optimal. I do not have the no bs 6 pack formula but would love to implement it as well. Can you all do an episode on how to program a proper upper/lower split? I want to eventually prep for a powerlifting meet followed up with a NPC competition, but my schedule only allows me to hit the gym 2 days one week and 4 days the next week. Just need help on programming around that schedule the most optimal way.

[@XinLi]

I'm in my deload week right now. Thanks COVID. You were good for something after all.

[@connorharris1629]

Bought the package deal. 6’2” 230lbs 25% body fat my maintenance is about 2600 calories. We will see how this goes. Going to try to eat at maintenance the whole time and see how I change.

[@lifeafterdeath1]

This channel will make 2mill subscribers by 2024.

[@ProfessorNurseRae]

As a PhD obesity researcher….I studied the concept of Regain….your estimate on long term REGAIN post weight loss is accurate!!!

[@spbub]

The first part describes Les Mills BodyPump to a tee. Way underestimated for the average person and a great class to teach people good form (Good instructor needed here). Then the next step into the main gym would be much easier IMO

[@djscarecrows7702]

Let’s go!!

[@wakawaka1976]

Last couple of years I’ve lost a lot of weight right before summer and almost gained it all back before the next cut. 10lbs difference…. Guess if I keep doing that I will get to a good point

[@stdavis22]

It's easy to fall out... beach beers, cookouts with steaks, poolside snacks. Thats stuff adds up pretty quick, and if your body hasn adjusted to your new set point it will return back to your former weight pretty effortlessly

[@gkmaz4030]

And I grew up with reading for your Abs … never use weights. I haven’t ever used weights on my ABS. 3 c -sections later - my abs are solid but not built. Tomorrow I. can’t wait to add weights. 💪

[@gonzalogarcia8980]

Live the podcast

[@thomasmatranga465]

This is only guys who talk about full body like this

[@fitta74]

what do you think about upper/lower split,less effective as the fullbody workout?

[@stvinney]

Ive been seeing excellent results with about 70-80% of my calories coming from bars and shakes. Been doing it for a year. Id rather have meals cooked but my job doesn't really afford the time to do that. Getting to the gym 5 days a week is hard enough with all my other responsibilities. Truth is I don't mind eating a lot of protein bars.

[@bigpicturegains]

If you ask me, an underrated reason most people fail to stay in shape is their daily surroundings. Friends, family, most readily available foods, etc. Majority of people do not have the willpower to go against the grain like that.

[@chefjwett]

I’m still trying to lose that belly fat! Since the beginning of the year I started off at 265 and now I’m 230 currently(23% BF). You guys have been helping me a lot making progress in the gym 💪🏾 I was doing hypertrophy then but now I’m focusing on all compound lifts with strength training. Can’t wait to lose this belly fat and get lean! Then shredded to see them abs pop out 🔥 So far I see my arms and legs somewhat toned 💪🏾 I’ve been following a workout split I found on Tik Tok

[@williambrewster8112]

Cardio and lower clean calories. Key keep up the great work!!!

[@PeculiarBachelorYouTube]

Treat fitness as part of your lifestyle, not a goal. 👍😉

[@bettyb.3250]

My weight can flux around ten pounds or so, depending on my nutrition, general stress, sleep and what I'm doing for fitness. Even though I'm not at my lightest at the moment, I'm still wearing the same sized jeans, which is cool.

[@xx-dl1bl]

3months ago I switched to a full body workout. I've seen a ton of difference.

[@amperage8032]

How many days a week do you work out and how many sets per body part each session and/or per week?

[@Patricia.Montano]

Thank you for this episode! I needed this. Blessings to you all 😊

[@pavolpasta]

Nice