- So how to get lean abs.
In other words, how do you get
your body fat percentage low enough
for your abs to finally become visible,
and maybe you've never seen your six pack before.
Maybe it's been covered by layers
of body fat for years now, could be even decades,
and how do you do this in a smart way,
especially if you've been failing and trying for years,
and you wanna avoid those mistakes?
Well, that's exactly what this video is for.
I'm gonna lay out five steps for you, five simple steps.
This is your action plan.
If you follow these five steps,
you're gonna get abs, period.
Now, for those that haven't got the memo
on how this actually works, first and foremost,
you're not able to specifically target
and burn the fat that's in your mid section
and just keep everything else the same.
That's not how it works.
Spot reductions is a myth.
How you burn fat and where you store fat to begin with
is genetically determined.
So you have to get overall leaner to get rid of all the fat,
and eventually, the fat that's covering the abs
will go away, as well.
Second, fat burners do not work.
You don't need them.
Skip them.
Eliminate them.
Hide all the random nonsense ads.
Just follow these five steps that I'm gonna give you here.
On top of that,
if you're interested in not just getting abs
but actually staying lean,
then you're talking about a lifestyle change.
A diet can get you lean for sure, 12 weeks, 16 weeks,
20 weeks, you sacrifice.
You get there, but if it's a diet,
you're very likely to regain the weight,
and that's not really what you want.
If you want to actually stay lean,
then you're talking about lifestyle change, building habits,
and that is very difficult to do,
and this whole process is very difficult to do
to begin with, so I'm not gonna tell you it's easy
because that wouldn't be the truth.
So I'm telling you it's gonna be hard,
but I can simplify it for you.
So let's dive into the five steps.
Step number one, create a calorie deficit.
Now, I know you heard this a million times,
but there are thousands
of different ways to create a calorie deficit,
and not all calorie deficits are created equally.
So there are smarter ways,
and there are dumber ways to create a calorie deficit.
If you go on a crash diet that has you eating five,
600 calories a day, well, that's not the smartest way
to create a calorie deficit.
Equally, if your diet is full of junk food, processed foods,
well, that's not the smartest way to approach
this whole thing.
There are a couple of rules that I want you to keep
in mind when creating a calorie deficit
that will work for you, specifically.
Number one, make sure you create a calorie deficit eating
foods that are healthy, unprocessed foods,
but that you find enjoyable
so that you feel the least restricted.
This is critical.
That could be a low-carb approach,
could be a higher carb approach,
but it must be something that you find least restrictive.
Number two, don't go too crazy with the calorie deficit.
Make sure you're losing at a moderate rate,
somewhere around a pound to two pounds a week,
and as you get closer to those abs, 10% body fat,
well, it's gonna be closer to a pound,
could be even less than a pound for a couple of weeks
as you get rid of that last bit of stubborn fat.
The process naturally will slow down.
Expect that.
Don't go too crazy
because you're simply just gonna accelerate muscle loss.
Number three, make sure you're accountable
and that you keep a food log.
You can use an app like My Fitness Pal
or any of the other apps around,
but you do wanna make sure you're tracking your food intake,
measuring things out,
doing your due diligence on your foods,
making sure that you're not just saying you're
in a calorie deficit
but you're actually in a calorie deficit,
and if you do a really good job with this,
you will do an amazing job at fat loss.
It's so important to keep a food log
because then you can troubleshoot.
You know what changes need to make.
You know what the calories are in certain foods.
I can't recommend this enough.
If you haven't tracked your food already,
make sure you start doing that right now.
Step number two, get your protein.
I see so many people slacking on their protein intake
and then simply wondering
why they are not getting very impressive results.
I recommend a gram per pound
of your target body weight as a starting point,
and same as you are tracking your calories
as we previously mentioned,
you can also track your protein intake
to make sure you're getting enough of protein.
It's not just there to keep you full.
It does a great job at satiety,
but it's also there to make sure you can preserve
all the lean muscle you have now
and also that you have the building blocks
to build more muscle, especially as a beginner
who can build muscle while losing body fat.
Step number three, make sure to go
below this video right now
and smash and destroy (dinging)
that like button as hard as possible.
It really helps a lot to see your support
and also helps the algorithm push this video out
to help more people get lean.
So please go ahead, hit that like button.
Moving on to step three,
you wanna make sure that you're training
to build muscle in practice.
What this means is progressive resistance train.
This can be at the gym.
This can be at home.
This can be calisthenics anywhere,
but you wanna be resistance training.
This is essential
because it's not enough just to strip away all the body fat.
You have to have something to show when you get that lean,
and it really also helps with this
to keep a workout log, as well.
Same as you're tracking your food,
now you're tracking your training, and with training,
you can go to beat the log book.
So every time you're progressively challenging
your body more and more,
so the body is going to adapt
by building a little bit more muscle.
Of course, not saying become a professional bodybuilder,
but I'm saying build more muscle.
Gets stronger.
You will notice a huge difference in your results,
and the speed at which you're achieving those results
is gonna be dramatically different
when you have more muscle.
Extra tip here, don't neglect training your abs.
I see a lot of people skipping their ab training,
and then they're not able to see those abs very clearly
until they gotta super shredded to get them to be visible.
So if you're training your abs,
like any other body part,
hitting them two or three times per week,
adequate volume, intensity, good form,
what's gonna happen is
those abs are gonna become more visible
at a higher body fat percentage,
which is really good for you
because you don't have to get as lean
to get your desired look.
I highly recommend don't skip your ab training.
Don't skip your legs, either,
and make sure you're properly training your body,
all the major body parts, hitting them properly,
being progressive, beating the log book,
and you're gonna see some exceptional results.
Step number four, create a more active lifestyle.
My favorite activity to do this is walking.
I aim to walk 10,000 steps per day when I wanna get abs.
I've done several videos of walking
that I'm gonna leave in the description below,
which I highly recommend you check out,
where I go over different ways I do walking.
It helps me create that calorie deficit easier,
recover better from the workouts.
I sleep better.
I'm able to keep up with my reading habit
because every time I walk, I'm also listening
to an audio book.
It is extremely effective.
Now, if 10,000 steps a day is a lot for you,
you can start with 6,000 steps a day.
Start with 7,000 steps a day.
You can do a bit more on the weekends.
Make your lifestyle and more active.
You have 168 hours a week, same as I do.
You don't wanna be in a situation
where you're spending four hours training
and the other 164 hours on the couch
or sitting on your chair working.
You wanna make sure you're creating an active lifestyle.
Does that have to be walking?
Not necessarily.
It can be other sports.
It can be playing with your kids,
can be doing hiking,
can be doing anything that makes you more active.
You wanna move,
especially as you're getting leaner and leaner.
This helps a lot to ensure
that you are still able to create a calorie deficit
at a decent enough amount of calories
so you're not starving yourself.
So be more active.
Step number five, dial in your sleep.
If you're not getting enough sleep,
what happens is you've got
higher hunger levels, more cravings.
You're less likely to lose fat
and more likely to lose more muscle,
and you're also gonna suffer psychologically
when it comes to making food decisions throughout the day.
You're much more likely to have a slip-up and the binging
and the falling of track if you're sleep deprived.
So it makes a lot of sense of dial in sleep.
It's like trying to swim,
and you have an anchor tied to your ankle.
It just wouldn't work in practice.
So you wanna make sure you have at least seven hours,
ideally eight hours of sleep.
Make sure that you're also creating a pre-bed ritual,
taking this seriously,
getting in a constant rhythm where you're goin'
to bed at a similar time, waking up at a similar time,
really prioritizing sleep as something that is essential
and as a part of your routine.
You're definitely gonna notice high energy levels.
You're gonna be able to offset a lot
of those adaptations that happen as you're dieting
'cause, naturally, as you're dieting and as you get leaner
and leaner and you get into a deep calorie deficit,
you're sleep quality can also degrade.
So if you have already bad sleeping habits
as you get into this,
combined with being in that calorie deficit
and getting leaner, you're going to create a disaster.
So you do wanna make sure you start working
on your sleep from day one, immediately, right now,
and you're gonna start reaping some major benefits.
Now, bonus step here.
Think about this as consistency over perfection.
This is not a journey of linear progress.
This is gonna test you.
This is gonna require a lot of patience,
is gonna require a lot more time than you think it is.
You probably have more fat than you think you have,
and you have to be in a mindset of improvements over time.
It's okay to fall off track.
Staying off track is a problem.
Get back on there.
Plow through, and move forward.
Iterate keep improving yourself,
and you will get to this goal.
The other thing that's gonna help you
is making sure you're subscribed below through the channel.
Make sure to enable notifications by hitting
that bell icon. (dinging)
If you wanna work with me personally
as your coach to get my guidance on this journey,
link is in the description below.
I'll leave a couple of videos here
at the end for you, as well,
and I will see you in those next videos.