from the title of this video you guys know that I'm gonna be teaching you how
to get in approximately 6 to 8 minutes you are gonna have a Cadbury's six-pack
just kidding but I'm gonna be teaching you guys how to get them abs popping
also the health benefits of decreasing geek zone visceral fat around the
stomach area which is actually very important and I'm gonna be busting some
major myths that are out there at the moment I've been reading what's online
and it is to be honest absolutely ridiculous so you need to keep watching
you don't want to miss out on what I have to say oh yes so this is actually
leftovers from the last couple of days because you guys know I like to food
prep as much as possible but in summary what you spot on here myth bust
number one carbs are not the enemy that's a really hard word to say myth
one of the biggest myths in for me is around carbs and you have to cut out all
carbs to be able to achieve a lean physique and have visible abs it's just
not true it's not a healthy way of living your life I'm not saying if you
were to eat pasta on white bread all day long you're gonna achieve a lean
physique or even be healthy of course you're not but we do need to be looking
at how can we get long-lasting results how can we create a healthy body from
the inside out and to be honest just live a healthy lifestyle for me eating
whole grain carbs it helps me to feel full another tongue twister and also it
gives you energy for the day so having the right type of carbohydrates in your
diet is so important now of course some foods are more calorie dense than others
that basically means that in the surface area of whatever you're eating there are
more calories in it we're not just looking at the amount of calories in
each bit of food we're way more importantly looking at what nutritional
value they add my best advice is keep a colorful plate make sure that you are
getting all of the major food groups that you need
and micronutrients do not cut out food groups unless of course you have to for
health reasons but instead replace less healthy options with healthier options
like the whole-grain carbohydrates this will help you to achieve long-lasting
results and enjoy it guys cut out the fat diets that is myth busting umber to
ignore what is on trend at the moment it's not gonna make you happy
it may well get your results for a couple of days but you're just gonna go
back of course we cannot spot reduced fat we can't choose where we're gonna
lose the fat on our body it is just not physically possible to lose fat we need
to be in something called calorie deficit and we're not able to choose
where on our body the fat goes but we can take an approach of losing fat as a
whole then targeting the muscles that we want to tone up to be in calorie deficit
hey Dez you have to basically be burning more calories than you're taking in to
your body and that includes food and drink oh my gosh this son is crazy now
for some reason at the moment cardio isn't overly in it's all about lifting
weights I don't know why I'm cool with that
I like lifting weights but I have to say I also love a sweaty cardio session how
it makes me feel all I can say find something that you love find something
that you enjoy and that is going to be your answer that's gonna help you burn
the fat that's gonna help you continue to work however it's lifting weights
cardio here whatever you enjoy that is the thing for you and also mix it up
it could even be out walking your dog like I am right now speaking of which
are you ready for your groom I think that was a yes because he doesn't know
what grooming is we're trying mobile grooming today to see if you prefer this
so basically they've brought a van here big old van
I love you it's just a shower I know you're like your daddy you'd like to be
messy so if there is one thing that I 100% recommend when it comes to getting
apps or getting a flat stomach is you need to be training your core where
would you ever expect to grow a peach or get that nice perky bart without
training of grease you just would have in my opinion core is something that is
majorly majorly neglected I think a lot of us don't know how to train it
correctly you know this is where it gets a little bit complicated the whole abs
are made in the kitchen saying I don't know 100% agree with that of course
nutrition is so important but you're not gonna get a strong core unless you are
training the muscles that you're trying to target I'm going to throw another
curveball at you your core is pretty much active all of the time when you're
sitting you're using your core when you're walking when you're standing when
you're sneezing it's pretty much active all the time and that's where you'll
probably hear a lot of people saying I don't train core in isolation I just
lift weights and that works Michael they're 100 percent correct however for
me I like to Train core yes with compound movements also on its own and
then third and finally I use some form of cardio which basically helps to keep
my body fat percentage down which allows me to have the visible appearance of
abside last thing guys having ABS having a strong core is not the bill or end-all
particularly from a physical appearance point of view there's actually a lot of
people out there who have abs and don't actually have a strong core which gets
really complicated but it's because your outer layer of your abs actually aren't
your true core that's all the way deep inside next to your pelvic floor is
called your transversus abdominus I know this is getting a little bit sciency but
what I'm trying to get across is having a strong core is way deeper than just
having a flat stomach it's gonna help you in the long run it's gonna help you
from getting severe back pain which Alex you can definitely relate to Alex had
surgery on his back and one of the ways that he recovered so quickly was by
working his core please don't just think of having sexy abs as the final answer
the final destination this is a this is a journey of health that we're
on together and health is way deeper than just how we look this is the bit
you've been waiting for which is my top pull exercise tips to help you achieve a
tone flat stomach first up is core activation have you ever been told by a
PT or an online program or just done like a thousand French's or a hundred
crunches and thought oh my gosh I'm feeling it in my neck and my back and my
core isn't even fired up that is really common and it's basically because your
form isn't right so I'm going to teach you how to activate your core where your
core is and you're going to start to get results while true core is actually four
layers deep and it's all the way down here and like them they combine right
next to the pelvic floor for you to keep it active during your workouts one top
tip is to imprint the spine so rather than having that set the over arch back
with the ribcage up we want to take the ribcage down and flatten the back into
the mat and that applies to most not all but most core exercises so a good
example is bicycles we're keeping the lower back flat rather than arching like
this this is actually potentially damaging to the back tip too we need to
be working all four core muscles we've got the low down ones here that outer
ones which lives but most of us know and then we have the ones on the side of the
body a couple of the things that we don't need to know about that but you
need to make sure that you're working all four layers of the core that means
that you want to be working your core in different planes at different angles for
example if you're working these ones on the side of the body the obliques you
want to be adding some rotational movements if you want to work low you
want to be doing things such as the best punches and making sure that the lower
back doesn't arch like this as you lower the legs down it also mix-up holds
with movement so dynamic with static tip number three is involved compound
movements I tend to do these with resistance but the way this is things
such as your squats and your lunges these are all working your core even if
you want to go a little bit heavy with like your deadlifts good mornings your
core is heavily involved so mix up your training plan last up is cardio or fat
burn I don't care what you call it I actually don't care what you do but it's
doing something that gets your heart rate up nice and high so that you can
burn calories it can be here even some resistance training or even walking
whatever works for you make sure you are getting that heart rate up site will you
calm down the consumer key please don't forget genetics plays a huge role in
this our genetics will determine where we naturally store our fat having abs
may be your goal but what we really need to be focusing on is our health from the
inside out so looking after our bodies internally and that will show externally
not just in our body but also our skin our hair our energy levels there's so
much to this so I really hope you enjoyed that video if you did please do
smash the thumbs up button and before I leave you guys I actually have today's a
competition winner as part of my 40 day summer shred every single Wednesday I'm
gonna be announcing a new competition winner and today's winner is that was a
drum roll by the way on Instagram Kitty hearse congratulations babe but I'm
gonna be dropping you a DM on Instagram everyone who entered you are incredible
I couldn't keep up with the amount of tags I was getting on stories please do
not give up guys there's so many more giveaways next week you could win my
very own lean eight-week transformation guide and my new Mediterranean cookbook
all you got to do is keep tagging me in your stories on Instagram when you were
doing the 40 day summer shred and if you want to get involved with the summer
shred it is so easy just check the description
down below guys I thought you really loved me guess I was wrong
thought you'd never leave me guess I would wait forever to be