​Why 92% of People NEVER Get Abs

These mistakes are why most people never get their abs to show and pop. Some of the reasons you can't get abs have to do with genetics and others have to do with your six-pack ab workout and diet plan. Find out how to get bulky blocky abs that pop through the skin and show in any lighting.
🔥 FREE 6 Week Shred: bit.ly/2Bv8CL4
📲 FREE Diet/Workout Planner Tool: bit.ly/2N41lTX
Only 8 percent of men in America have visible six-pack abs according to an estimate based on research from the fitness institute of America. Other studies such as those conducted by the American Council on exercise have estimated that it can be as high as 10 percent, but there's also data that shows that most American men actually have too high of a body fat percentage to see visible ab definition with only 3 to 5 percent of the population maintaining a body fat percentage between 6 and 13 percent (1). This is considered a general range where your body fat is sufficiently low enough to have your abs pop and show. Now the bottom line truth is almost everyone watching this video can get abs, but most people make major mistakes that prevent them from ever seeing well-defined abdominal muscles.
And the first issue is that most people are too impatient. Like I said seeing your abs requires you to maintain a relatively low body fat percentage, usually under 13 to 15 percent. And unfortunately, very few people ever get their body fat percentage that low. If you have a layer of fat covering your abs you're not going to be able to see a six-pack. And this comes down to an issue of patience because the belly area is one of the last spots to release fat since it's your center of mass so it doesn't cost much energy for your body to maintain the fat around your stomach. That's why you'll see fat reduction from your face, arms, and legs long before you see it coming off your midsection. The only solution is to stick to a calorie deficit for long enough to ultimately reach that stored belly fat. This is where patience comes into play.
Many people get demotivated when they're not noticing fat loss around their abs, and that makes them start to slack on their diet or quit entirely. Instead, if you just keep plowing forward and you stick to a calorie deficit made of healthy foods your body will eventually start pulling from the fat that sits around your abs. This can take months of consistent work, and every time that you lose motivation or faith that you are making progress and you quit your diet plan you wind up setting yourself back big time because even though the belly area is one of the last spots to go, it's one of the first spots that your body prefers to store fat when you gain it back by binging or giving up on your diet. So if you want to see your abs commit to staying in a calorie deficit and eating right until your body fat percentage is low enough.
And this actually leads to another major issue, not continuously readjusting your diet plan as you burn fat and get leaner. Most people calculate their calorie deficit once when first starting their diet plan, but as you stick to that calorie deficit and lose fat many things will begin to change. It's counterintuitive to think that simply carrying around more body fat actually boosts your resting metabolic rate, but think about it if you're carrying an extra 20 pounds everywhere you go, it'll make all non-exercise-related movements consume more energy. In the process of losing fat you may also lose some muscle and something known as adaptive thermogenesis will also set in playing an impact on a slowing resting metabolic rate.
So when you hit fat loss plateaus which given a long enough timeline you definitely will, you have to adjust your calories and macros to continue burning body fat. Even if a calorie calculator is telling you that you're eating 500 calories below maintenance every day and that you are in a calorie deficit, that calculator could be completely wrong. And the way you know if it's wrong is by evaluating if you're burning fat or not. If you're not losing inches and you don't see any progress in the mirror for weeks or months, but you're also not gaining any body fat, then that literally means that your current diet is keeping you hovering at maintenance. Even if you lost fat with this diet plan originally it is now your new maintenance set point. So to fix this you should try reducing your diet by another 200 to 300 calories per day each time you hit a plateau for a few weeks. Then evaluate a few weeks later. And repeat this process every time you hit a plateau. It'll likely take multiple adjustments to reduce your body fat low enough to see six-pack abs.
And speaking of six packs another potential issue that I have to mention which is the only one that's outside of your control is genetics. Some people physically cannot get six-pack abs because of the way their rectus abdominis is shaped. The rectus abdominis is the external layer of ab muscle that we...

[@darioinfini]

Took me about 2 years to begin to see the first 2 pack. This is starting out as a fat 55 yr old. I can see all six now in the right light after 3.5 years. Slow going but progress being made. May I make a suggestion for self-motivation. When you start your journey or at any point along the way, take a pic of yourself without your shirt on, just normal pic against a blank wall (one that you can expect to be in front of for a few years). Take another shot every 3 months with the same lighting and compare them to your first shot. If you're doing things right it should be all the motivation you need to keep going. I've done this for 3 years now; 4 shots including the "before" shot. The difference is inspirational and motivational.

[@derekagard]

Will try to do this

[@cynthiabauer5763]

thanks for the photo tip

[@danielkeene3852]

I take a picture on the first workout morning of every month. I started the once per month when I was just trying to drop weight and seeing the change over a couple of months kept me motivated. Now that I'm toning and building it's having the same effect.

[@wulfwolf3663]

Respect 🫡! I am now doing exercises for abs since 3/4 year active and can see 4 of em and on the side. I hope you re still motivated after 5 month 💪🏻

[@darioinfini]

@@wulfwolf3663 Going into my 5th year at this point and thinking I'm probably not going to get much bigger than I am at this point so looking at leaning out over the summer to reach more or less my final form. It's not any Arnold Schwarzenegger but my goal was always to look like a proper dude. And I reached that and am grateful for it. Get after it!

[@wakjob961]

Most honest and straight forward videos on the reality of getting abs.

[@alphabeta8403]

2:50 Fat loss plateaus 4:00 Rectus abdominis 5:00 Weight training abs 6:50 2x a week 8:00 Do crunches 9:00 Better ab exercises

[@drumur]

Yep. That's all you need. 2 to 3 times per week.

[@Reppintimefitness]

This is not how it's done Trust me I'm Shredded

[@Goldenwhitewings]

@@Reppintimefitnessok that’s your genetics I am also shredded and do ab exercises and my abs are better then two years ago

[@rmcf3972]

@@Reppintimefitness how is it done?

[@christoph3187]

@@Reppintimefitnesstell us more please

[@gabivl_creanga]

I think the only diffrence from your abs, just like your calfs and forearms, to the other muscles is that, on average, they recover faster bcs they are adapted to being used most of the time and they probably have a sligly faster recovery

[@scottkolter8357]

😅😊

[@pzykz]

​​@@MAD_Villain1981could it be, because in an active lifestyle with exercise activities they are actually working "a lot" or most of the time, unless your torso is fixed or supported by machines with seated or supported elements I'd say. Especially if you are doing compound or multi-joint exercises that require core work hits them too.

[@oussamalazaar9535]

I once did 9 sets for calves all to failure Couldnt walk for 6 days Now i only do 2 sets

[@100reality2]

@@oussamalazaar9535 i did the same thing recently lol

[@DiggingDeepVlog]

That’s nothing. Run 26 miles and get back to me

[@Fyre_Blake]

This is one of best videos I've seen. Thanks for posting this!

[@Danielwood30]

Thank you very much for the video, I recently lost 5 stone 5 pounds or 75 pounds since November. I have hit a bit of a plateau, but definitely started to add weighted crunches into my workout 💪

[@rounaksubramanian1686]

Wow simply just wow bro you are doing a excellent work for all of us by making this video and telling about why we not getting abs muscles and keep it up and keep up the good work as always and take care Keep smiling always

[@dawntodusk8903]

The leg raises were amazing for me. Especially as crunches were a little more difficult to do prior to losing weight. It’s my favorite ab exercise so far 😊

[@jakobkovac3852]

Same, only I do hanging leg raises. I've also added in 180 landmine and it feels so good for my core and obliques.

[@88ST3V307]

​@@jakobkovac3852landmine?

[@wmp3346]

80% + have metabolic problems

[@thegbgfamily]

Same here! And remember to do them in a non linear path. Writing ones name in the air with the feet is an example.

[@WheresBillie104]

I’ve started adding curl ups. Lay flat and place your hands inder the small of your back. Have one leg bent or both flat. Then lift your head and point your chin toward your stomach. Hold for 30 or more seconds. It will engage your entire core

[@mikedabike64ify]

He's definitely right on losing muscle in other areas It's hard to gain or even maintain size in other areas at a deficit in calories Very good advice Diet and patience Perseverance Thanks

[@VincentHondius]

I just went full carnivore, lost fat and gained muscle at the same time. What you eat is more important than how much you eat

[@Farzam.Atashkadi]

Great as always

[@jojodavis2856]

It took me 7 years of working-out and learning to eat healthy to get abs. I'm finally losing 📉 weight and see results..

[@b-rare]

That’s way too long. Unless you had to lose 700lbs

[@Pakdnd]

@@b-rareor he has very very bad genetics

[@kreepyrecords8489]

Although that’s good u probably Weren’t working hard enough or eating good what so ever for it too be that long bud

[@b-rare]

@@Pakdnd could be genetics. I know there are body types that don’t lose weight in cal deficit cause of some health condition. Not sure what that health condition is but let’s for sure say less then 1% of people have this issue. So we don’t really focus on this group when we’re talking about diets and cals in vs Cals out. I remember bringing this up in university class and getting roasted for this cause universities are all woke today and their thing was “it’s not that easy to lose weight for everyone” and my thing was yeah maybe less then 1% but why we even talking about the outliers here?

[@chairmanmaw]

Superb. 100% what you need to know

[@Albertmarrewa]

Terrific video!

[@tyedylandudley8567]

Max is the man!

[@shomari17]

Thanks for this video

[@darthphaser2991]

I use an ab crunch machine twice a week. Ive increased to the highest level 345lbs after a year. I do 100 reps over 4 sets. 35, 25, 20, 20. It worked. I have a six pack. Im in the best shape of my life. Im 51 years old, and I only weigh 156 lbs. Do it.

[@jihnfps]

Thats motivation right there 💪

[@PureimaginationIV]

Old lad killing it🫡

[@b-rare]

I heard those machines are junk cause they don’t let your body move naturally . Try cable crunches

[@777jrg]

Legendary

[@LEOFADS]

Your content is amazing

[@rukshanmadusanka3292]

Such informative video 😍😍🔥

[@DILFDylF]

It took me about a year straight of progressively overloading on the ab machine at the gym to get the top 2 to show. I'm not particularly lean, but the top 4 can still be seen through the fat. I've never seen all 6 on me.

[@GeenoDente]

thank you VERY much for this video it answered a lot of questions i have had for years.

[@Rocky-hm2ho]

Thanks was so useful

[@cniht]

I'm on the last 10 pounds, about 18% body fat. I work out at least 5 days a week. My scale weight is pretty much locked in place between 207 to 209. But my lifting weight on my exercises are still going up. I've settled for that, and eventually I'll get there. I'm just taking the slow route of exchanging muscle for that last little bit of fat.

[@wishbone103]

The 1st place you gain fat is always the last place you'll lose fat. That is where your body has its greatest affinity for fat. Usually different for men and woman because our center of gravity is different.

[@Amaraticando]

if someone amputates the legs, will the fat concentrate on their chest?

[@wishbone103]

@@Amaraticando hahaha 😆 good one

[@wishbone103]

It would be a fast way to lose weight

[@Assassunn]

That's not necessary true. Visceral fat is, thankfully, the first fat to burn. Not to confuse with sub cutaneous fat tho

[@christoph3187]

Quality content as usual, your fitness videos are my favorite! 😁👍🏻

[@MubsFronel]

Thanks for the nice video

[@shweird]

Standing weighted cable crunches make my abs pop! Any super effective oblique exercises suggestions?

[@johnryder8464]

Thanks for this I've hit a weight loss plateau. Will implement your suggestions.

[@mushyon2k]

Thanks bro

[@frankdelgado4642]

What a lot of these video creators forget is that its easy to say "Do this more and more" but the average person also is limited in time. Ideally everyone would hit each muscle 2-3x a week, and I do hit some muscle groups 2x a week, but if I add abs, or a couple other things then some of those 2x a week become 1x a week. I am not as busy as most people either since I am self employed, so those who have 8-10 hour jobs I can only imagine how hard it is to get workouts in plus still be a good family person.

[@Metalforlife007]

I cannot agree more with you very nicely put!

[@shark_bones]

Working out has little to do with having visible abs. It is all about achieving body fat below 12 percent. Loosing the fat is simple, maintain low blood sugar and don't eat anything that would spike your bodies insulin production. That means low to no carbs. Simple

[@shark_bones]

It should be noted that hitting each muscle group 2x3 times a week does not mean targeting or isolating each muscle group that often. The key is utilizing compound lifts. For example pull day (standing rows) works both your arms, back, and legs. Leg day works a lot of your back. Each compound movement will collaterally work all other muscle groups. Trust me, I am a body builder. I work a push pull legs split, under a periodization philosophy. Mostly I train 3 days a week.

[@TC-by3il]

Exactly, I was thinking the same thing. It's tough enough already to hit delts - front, middle and rear, chest - upper and lower, back - width and depth, legs - quads and hammies and glutes twice a week with high intensity. Adding in stuff like calfs, forearms and then 9 heavy sets of ab work twice a week is a pipe dream.

[@paulgal]

Look into Mike metzner he says you only need to go to the gym once every 72 hours for 20mins

[@leonsteblaj6810]

Lower back pain comes from contraction of your iliopsoas muscle which you can prevent just by lifting your legs up by the wall or on the bench… it is also important to stretch that muscle regularly especially if you sit a lot during the day.

[@LiveType]

The primary factor to about ~80-90% efficacy from my experience is just having a low body fat percentage. That's it. Even if you never do anything that engages your core, you will still see abs. They won't be the most well-defined, but you will see them. The primary issue is that the overwhelming majority can't hit that low body fat percentage. It's just hard. Plain and simple. It's a lifestyle all on its own. Most lifestyles straight up do not allow that to happen. I have first hand experience with this.

[@JBluuz]

I am incredibly skinny, I can easily see my 8 pack very clearly, currently in gym now!

[@sjondon5218]

It is both. if your muscles are small you need to be very skinny, if your muscles are big you can even be slightly chubby (see eddy hall)

[@jaketaylor2347]

I heard a nutrition professor say “abs are made in the kitchen”

[@againsthegrainx7556]

I believe that Kinobody has useful tips to make it less difficult. I've been applying them and have lost 20 lbs this year.

[@zod-engineering-welding]

@@jaketaylor2347I heard an even better saying from a calisthenics expert/athlete: Abs are made in the gym, but revealed in the kitchen 😄 .

[@JakeKentner]

Volume doesn't matter nearly as much as is stated. Intensity is far more important, regardless of set ranges.

[@charliesierra6919]

65, still have a medium six-pack. I just keep my calories down and work out, weights/cardio 5x/week.

[@dueric1]

Most people understand that visible abs are more about discipline with diet and vanity than strength, power, endurance, stamina, longevity, mobility or performance.

[@snakejazz]

All good body aesthetics are about discipline and diet and vanity.

[@dueric1]

@@snakejazzMaybe. But you don’t see too many videos titled “How to get your pecs to show. Guaranteed! (No Seriously)(Science Based)!” Besides, I’m aesthetic as hell…in a T-shirt. And I have less abs than a Kleenex. Lol

[@snakejazz]

@@dueric1 lol true I will give you that.

[@yyxy.oncesaid]

More about? BS

[@New_Creature_]

It's completely about understanding how insulin and glucose work.

[@JoshuaWhitie]

This explained so much, insane video makes sense that forearms would recover quicker due to large usage

[@shshshsbdbdbdbdbdbdbdbdbdb816]

This guy knows what he’s talking about, great video

[@Ray_A87]

Yeah I've been at a plateau for the last 2 weeks. I'm 10 weeks into my fitness journey and I'm stuck between 270 - 267 while on a 1500 cal diet. But overall I'm down 30lbs.

[@NorEEzta]

Calories too low.

[@animehubrecapped]

Try something different. Shock your body through intermittent fasting or reverse dieting

[@animehubrecapped]

It worked for me... Might work for you... I understand that all bodies are different

[@Ray_A87]

@@animehubrecapped Yeah that's what I thinking. I was on a 8/16 fasting schedule (8 hour eating window) for the first 5 weeks. I wouldn't eat anything before I worked out. Now I've been spreading out those 1500 calories through out the day.

[@animehubrecapped]

Yeah... You might want to try increasing your calories... For the main time at least. You might be eating way too low for your body to let go of fat. Bulk up on probiotics, lesser dairy (don't cut it out totally(two to three times a week is okay, try adopting a 90% clean eating regimen. Or even better switch up your diet, your body might be getting used to you eating the same foods. Ps! Food quality matters, I went from skinny fat to skinny fit after realizing that food quality matters more than calories

[@drumur]

Yes, this video is right on the money. He talked about the mistake most people make and the things that actually work and it's all true

[@jan_j27]

This was so educational omg

[@oneluv11]

if u hit a plateau its better to either increase activity or each at new maintenance cals for a week...eating less will only further slow ur metabolism even further...reducing cals should be last thing to do if nothing else works

[@saheelshaikh]

What’s the solution to people having ‘vasovagal syncope’. Compound movements, other strength training exercises and cardio activities are just fine but when it comes to ABS specific exercises cramps are on other level and it takes sometime to fully recover. Any suggestions are welcomed.

[@shubhamchand4517]

Your content us amazing 🤩

[@colinriches1519]

The animation of the running man at 1:25 is hilarious 😂

[@SlowGrinder29]

If you have six pack abs or not,Grind is grind 💪💪

[@mikerydlewski1111]

I’m mostly at 15% or a bit less and still can’t see much of my abs went down to 8% before they really show. Just can’t maintain that with my work and life schedule but then again getting a whole lot older now. Thanks for all your videos and info

[@destroya3303]

I don't even think body building pros can sustain 8% all year round. Just sounds miserable.

[@SecretSauceyjuice]

That was the same for me. I dropped from 6'1 205 athletic build to 149lbs. While I was pretty cut (my arms were absolutely shredded), I still didn't have very defined abs. Not to mention, it was entirely unhealthy and I lost a ton of muscle and felt weak all the time. I'm basically back to original weight now, decided to just go for general strength and health. Fuck aesthetics lol.

[@gvngbvngiggy]

​@@SecretSauceyjuicemaybe your abs are just small? Train them harder like other muscles and they should grow and become visible even with a higher fat %

[@DeusNosSalvet]

very much genetic but your abs may need more development aswell. I sit around 15-17% year round and always have a visible 4 pack and obliques. I need to get slightly under 15% for the last lower 2 pack to be highly visible but I have pretty good genetics when it comes to stomach fat distribution, but on the other hand at 15% I always have a small layer of fat over my pecs, combined with with not the best pectoral genetics. point being fat distribution and individual muscle strengths/weakness varies greatly from person to person. at 15% i have visible striations in my delts yet fat on my chest, its wild man lol.

[@steviejrr]

Impossible, there's no way you only see abs at 8%. Your numbers are off, most people at 15% bf have abs, everyone is going to have abs at 12% guaranteed, train it or not.

[@JasonNapalm72]

I go on a punch bag for about 20 minutes and especially when I do body hooks and head hooks, I twist my body similar to using a broom handle and it has really formed up my sides and abs..and it’s fun.

[@tracygresham4869]

one thing to add regarding adding weight to ab exercises is that in addition to making abs more defined it will also make your waist larger.

[@prinklex7286]

thank you thank you thank you you saved my life litteraly i thought i was getting fatter and i wasnt on the right track bcz my waist got larger even tho i kept seeing my ab definition increase so i was almost about to quit

[@krasavpen]

Great knowledge and i love watching your videos! however, i wish your team was even 50% knowledgeable about the gravity transformation program!! a lot of confusion on their end and no clarity!

[@johnhodgeman3980]

This is really hard. Really hard. Naturally, that is. My solution here is fasting 3 days a week and eating enough and plenty of protein 4 days a week. It takes a lot of time. Discipline. Commitment. You dont think about it. You just do it.

[@thomasgraham8035]

What is your fasting routine?

[@johnhodgeman3980]

@@thomasgraham8035 tea, coffee, water. Same as when I don't fast. I have a ketone breathalyzer; I check it periodically during fasting. If it's 2 or 3, I'm doing good. If it's over 3, then I break the fast. But max fast is always 3 days. No more, so as to limit lean muscle mass loss. Even 2 days may be sufficient. Also helps with recovery and a few other health benefits. As for training, light cardio. And I mean light like going for a walk. Or just rest.

[@FranoKodzoman]

F

[@zod-engineering-welding]

Absolutely. You have to make it 2nd nature, like your job. You don't think about it, or decide "oh do I want to work this year??" Of course not; you just do it because you have to. I treat my workout the same way and there's no if, and, nor but's about it.

[@109bati109]

Please video with best ecxercise for abs

[@tviperjester3978]

I tried this for 6 months, I went from 188lbs to my lowest of 162lbs, I sort of saw my abs, I have been lifting weights for like 5years and have an excellent muscular build but never looked lean and never cut before so I decided to try. Let me tell you, if you are over 40, forget it, lol. My face looked like I aged 20years and I looked like I was sick. I still had some belly fat but but I was definitely leaner but the amount of muscle loss and fat loss in the wrong places doesn’t look good when you are older. Maybe some have good genetics, but just stick to around 13-15% body fat, you’ll look healthier.

[@VitalyGG]

With age, we're loosing our face fat and with low body fat percentage, that will double the negative effect.

[@zod-engineering-welding]

Yup that is true. I'm 44 and went from 188-189 lbs down to 152 with 13% body fat as of November 13th of this year (2023). I can fit into size 30" waist jeans with room to spare, and my friends that I've known for over 30 years say I look sick, but I don't care. I'm taking care of my skin with collagen supplements to minimize wrinkling in future years, and I like fitting into proper sized clothing and don't have to use strechy-flex waist paints anymore. I also eat a high-fat diet (avocado, pecans, waygu beef, olives) and it actually keeps my skin a bit oily and I actually feel it helps keep it hydrated. I'm hoping to get down to 8-9% but yea lets see how I look when I start to get just slightly sub-10% to actually decide how to proceed.

[@wooltron1]

I train abs at the end of every workout 5x a week. Might not be optimal, but I enjoy it and I have a 6 pack.

[@comradesillyotter1537]

Just be careful about recovery

[@drfirebone1-936]

The best way to train your ABS is using those ABS machines and doing kneeling rope crunches,Or sideways for the outer ABS and doing 3-4 sets with progressive overload and getting stronger, Train your ABS like this 2X a week and quit those 6 min abs workout unless you are a calisthenics builder.

[@darthphaser2991]

Nailed it.

[@dustinyager11]

this video's visuals are TURBO charged

[@TJsaysHey]

Is constantly lowering calorie intake real? I was put on a 2000 calorie a day diet and lost close to 40kgs over 1 year and a bit but had to start eating a bit more because I was experiencing symptoms of mild starvation at the 14 month mark (hungry all the time, constantly feeling run down, dizzy spells, can't stay asleep for too long). Are you supposed to endure these symptoms until you reach your goal weight?

[@Satisfying676]

Hi I love you videos

[@TheAngelArrow]

1:23 i burst into laughter seeing that boy runnin for that big mac

[@tadmil2484]

Can you do a Video about Lose skin after losging bellyfat? Dies it recover over time etc.

[@magnetsa]

My abs day is Friday. I also repeat my upside-down sit-ups a second day during the week. On my abs day I use an Ab Cruncher (a fancy roller), I do my upside-down sit-up on an incline 4-roller bench weighted on one end with a 100LB barbell (so I am hanging off the bench with no back support and my head upside down almost touching the floor), I also use a Captain's Chair Hanging Leg Raise moving my legs left and right over a Styrofoam dowel (I try not to go very deep as I move right/left), a kneeling crunch with as much weight as I can pull down that day, I do a back extension slowly with an emphasis on abs, leg raises on a flat mat and at least one other abs exercise. I think the best step to show your abs is a change in diet especially for us older folks. I've been off sugars for years, but, more recently I've changed to flourless bread and added avocado oil and avocado mayo to my diet. My weight remains the same, but, my the belly that I had left is shrinking further after the change to flourless.

[@HH-hc7mg]

just train abs every day This youtuber athlean x with 13 mil subs said it and I followed what he said and I its so good

[@krayte5120]

So question, am a beginner but a long time goal will be to have some ab muscle definition (not 6 pack but just fit looking) would starting off with a plank then adjusting my exercise once they've built up some strength be fine? Or if I can should i just go straight to crunches?

[@eddiegardner8232]

You are the first "ab" site I have ever seen that correctly points out that without the requisite tight tendinous inscriptions squeezing across your abdomenal muscle, you can have a hard, flat abdominal muscle, but no "washboard" appearance.

[@zeroone600]

I'm 75 love this effective work our

[@OmarKhirat]

Any bodyfat percentage lower than 12%, your body starts to break down because wether you like it or not the body needs energy stored in fat to function properly, ask any one who went below 12% how they felt and they will tell you that they were always tired, their libido was gone, felt cold even when it was hot and always always hungry and all of that is because their body knows the fat is getting too low and actively tries to tell you to eat more fats or your body will break down. One last thing, If you are doing it for looking good and get praise for it, normal people will not appreciate it when you go from say 15% to 10% because they don't know the difference between 15% body fat and below 12% body fat and life will become torture just trying to maintain that below 12% bodyfat, so a piece of advice for beginners trying to find balance without breaking down their body is to just stick to 12% or higher preferably 15% so you can actually maintain it without your sex drive going to the underworld or feeling tired and agitated all the time.

[@neven9467]

I've been wondering is there anyway to find out how many tendinous inscriptions you have in your rectus abdominus before you have the abs. Since im currently training to get abs I just want to know what to expect

[@metalmanny666]

Maybe an MRI or something along those lines?

[@zod-engineering-welding]

use your fingers. Even if your abs are not visible, they are technically there, so do a hard crunch, I mean really curl your trunk in a posterior pelvic tilt to really engage your abs, and use your fingers to poke into your fat, all the way to your core and sorta move them up-and-down, and you will just barely feel where the abs/tendons are.

[@neven9467]

​@@zod-engineering-weldingThank you

[@None0fYourBusiness]

Almost didn't watch this because..11 minutes??.., but i'm glad I did. Lots of good info.

[@drumur]

Besides lower body fat most people don't know how to develop the ABS. Using weight and mind to muscle connection is the way to get deeper cuts. Also good form helps. A lot of people bend at the waist using hip flexors and they think they're effectively working their abs

[@zod-engineering-welding]

I used to do the same mistake just tightening my core and engaging hip flexors doing leg lifts, sit-up's. While they were effective in developing the hip flexors which help with stability, I now focus more on curling my trunk with proper posterior pelvic tilt. I can now surprisingly hold a dragon flag at about a 30° angle from the floor for 15 seconds x 3 reps. At 44 yrs young, I've very proud of myself.

[@alicesband2183]

If this help anyone the only time i get visible abs was when i was in uruguay , the bus was kinda expensive andbi begin to walk every place within 2 km , and then , i was close to the beach so i always leke to walk in the night around 4 kmts , i ended losinh 35 pounds in a 3 months and start making little abs exercises like those rutines 7 minutes abs , the result were amazing , oh and i cut the sodas

[@How-Great-Is-Our-God]

at 1:22 the way they animated the guy running got me laughing XD

[@airgunningyup]

ive had abs several times when I dieted hard. Now im 42 , married , and dont care anymore. But agreed , anyone can do it but even starting out as a " fit person" it may take months

[@julieplummer6611]

Most informative. My abs are paltry but the rest of my body is quite defined. Everything is clearer now!😊

[@geraldj9963]

If you're already at what you believe is a deficit, then you need to increase the intensity or longer durations of your workout and change your diet. So you're eating foods that give you more energy as opposed to going at a super deficit. I get mine from genetics. I have a eight pack. My father had an eight pack some people say we're lucky we could eat whatever we want and almost never put on any weight. When in reality it is a struggle of trying to eat as much as I can just to stay at the weight I'm at.

[@forgottenZ32]

Happy to be in the 3-5% Club (:

[@jackcrater9725]

Easiest way to get abs is simply intermittent fasting. I literally don't do a single ab workout other than holding a basic plank for just a couple mins maybe every other day at most and been able to maintain solid visible abs for a good while now.

[@MisterRose90]

I was one of those people who believed that sit-ups and crunches were bad for your back. i'm glad that we have been set straight.

[@lammichael2159]

W edit, fax

[@NeillWylie]

9 sets! Holy moly!

[@Rakyr]

Really great and well explained video! I think what people forget is that if you train your abs and obliques they stick out more even at a higher bodyfat!

[@glazed6178]

Hmm I'm worried i'm overworking my legs. I'm trying to stick to the 3 day rest schedule but I would also like to run/jump rope most if not every day. I'll have to see how I feel over the next week or so but it feels like I won't be giving my legs much of a break maybe I shouldn't work them at the gym and just run?

[@rickybushy]

Maybe just weight train legs once a week if doing all that other stuff?

[@Thrillr]

Working on my 8/10 pck!!

[@Favorline]

I hear him saying, and I have heard this in other videos. that you should increase your weight each week. how is this possible. I have worked all my muscles, 3 times a week, Monday, Wednesday, and Friday. for 2 weeks. 3x10 reps. but I can't yet increase my weight. Since at the last 10 reps. My arms as an example are totally drained. I just thought that it takes time to increase weight. so what am I doing wrong? I also take Protein after each training session, to make sure I get enough protein.

[@janekmundt579]

Genetically I have an extremely fast metabolism and thus always had a really low body fat percentage. But when I was in the US even I would put on belly fat, which is usually all burned over night for me. So it’s probably mostly the food that makes having abs so difficult in the US. Maybe buying local produce and cooking yourself could help you achieve that

[@Hnkka]

I do abs on cable machine and leg raises as many i can with random reps and sets, i do 2 times a week on the machine with 75kg weight 10x3. 82kg bodyweight currently, but eating isnt the best yet so its very slow

[@basdejong1598]

I can confirm that belly fat is used the latest. For years I've been slowly working on losing fat (not necessarily weight as I gain muscles quite easily), and I can definitely see it in my face, arms, and legs to some extent. However, my belly is a little more... stubborn.

[@manbeast222none4]

He is absolutely right. I'm a foodie. I love bake goods so my cheat day turns into a binge day...my abs are visible but only a 4 pack shows up. I know what my problem is...I have a great calculator that changes my caloric intake if I gain or lose weight. I don't think I'll ever have a visible six pack cause I'm a foodie and to get lean I have to get down to 140 and I just don't want to be that light. I have bad genetics and if you saw me and my family you would think I'm adopted. Lol

[@jenstornell]

Ive heard belly muscles heals faster and you can train them more often. True or false?

[@LuketheChristianentertainer2]

Can I still workout abs once a week? Everytime I do abs afterwards, it hurts for like a week, and I’d really like abs for the summer, but it’s just really hard to workout abs.

[@thespacesbetweenstudio3346]

It's basically the last tier of fitness. So much work to get there

[@gvngbvngiggy]

Visible when flexed or relaxed?

[@sina418]

Consistently be in calorie deficit. Do crunches!

[@davidk6269]

Your abs will show if you can get your body fat percentage low enough. Yes, bulging ab muscles will help, but it all comes down to body fat percentage, and whether it is worth the long-term effort and lifestyle changes that are required to achieve that low body fat percentage.

[@Fyre_Blake]

Why would belly be last body part to lose fat but first area to put on fat?

[@MARStheFORSAKEN]

Ive lost weight around my stomach and some slight ab definition its kinda like on the sides but not really in the middle my real problem is the exsess skin around my hups its tiny little love handles so not you dont notice but when i move they giggle and i fond it gross idk what to do about it 8(

[@empirion502]

2 months in a progressive calorie deficit with an emphasis on resistance training and steady state cardio over aggressive cardio, wijth a reasonable goal of something like 10-15 lbs. of loss in that timeframe (amount depends highly on where your starting point is -- higher bodyfat %, larger amount you can lose at first), followed by 2 months of maintenance calories while continuing to exercise and get good rest. Rinse and repeat. Worked like a charm for me (provided you don't cheat), and really really helps avoid rebound weight gain.

[@perrygriffin2371]

Had abs since i was a very small boy im 30 now its life long activity

[@WallyMast]

Cable pulldowns FTW.

[@southwestxnorthwest]

I just got done checking my abs out in the mirror

[@AngelTyraelGM]

Sadly in my case even when pushing the extreme of under 10%, i still didnt see them, i had a slight layer of fat, essentially it was like 4 and a half pack you could see the top of the 6 pack but the other hald had slight fat over it and wasnt visible, so genetics play a bit of a role as well, i aint going that low body fat ever again

[@milutinvasic4088]

These types of thumbnails are the reason for why some people give up on their ambitions. Shameful behaviour on your part

[@ThePhantomCigar]

I lost over 115lbs and never had abs, just flat stomach .gotta train your abs lol when i started doing weighted sit ups / hanging leg raises and dragonflag, i got abs now,its a blessing and curse lmao they are greek god level ab tier for sure Hah

[@Fade025]

Sure, sits up may not CAUSE back pain. But as someone who has lower back pain from an accident i was in awhile back, it definitely triggers your lower back pain to flare up. After i do situps i have to lay on the ground in great pain for atleast a minute. And i know my form is correct because ive had my physical therapist and a trainer watch me do them.

[@Amaraticando]

yeah, that part didn't make sense. It might not cause problems for some people, but if they excess they will eventually suffer too.

[@Poeticbladezero]

Can I ask what's your alternative to working your core/abs?

[@Amaraticando]

@@Poeticbladezero the channel Calisthenicmovement has a video called 22 Ab Exercises Ranked (Worst to Best!) Spoiler: sit ups are rank D.

[@QPoily]

@@Poeticbladezero Leg raises in my experience are quite nice for those with lower back pain. Hanging or in a captain's chair machine. It's crunching the abs without engaging the back muscles or spine whatsoever.

[@Fade025]

@Poeticbladezero like the comment QPoily said, leg raises are great. Also, planks work for me. Cross leg reverse crunches as well. And I try to engage my core as much as possible throughout my workouts