The Best Science-Based Plan To Get Six Pack Abs (3 Simple Steps)
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- čas přidán 2. 06. 2024
- Let’s face it, six pack abs are something that most men want. In fact, one of the most common questions I get asked is “how to get six pack abs” or “how to get abs fast”. However, most people are unfortunately brainwashed by a lot of the bad advice out there promising 6 pack abs. In this video my goal is to provide a complete evidence-based guide to help you get abs fast - not “4 minutes” fast, but as fast as humanly possible WITHOUT sacrificing muscle loss. I’ll go through three basic steps.
Step 1 involves setting up your diet for six pack abs. I’ve tried to simplify it by setting up a calculator (linked further below in the description) that will provide you with the calories and macronutrients you’ll want to initially start with. This will be refined in step 3.
Step 2 involves setting up your training. You’ll want to combine your calorie deficit from step 1 with a resistance training program in order to build/maintain muscle as you slowly lean down. What I’d recommend is using my upper/lower workout program which I’ve linked further down below as well. You will also want to incorporate various exercises for abs as well, as this will help you build/shape your six pack to help them look better once they’re revealed. A mixture of both weighted and unweighted ab exercises performed 1-3x/week is what I’d recommend.
Step 3 involves monitoring and adjusting your progress. Your goal should be to lose around 0.7% of your bodyweight weekly. So what you want to do is weigh yourself every morning and take a weekly average of it. If you’re not hitting your goal weight loss per week, adjust accordingly by tweaking your calorie intake and/or tweaking your activity levels (e.g. cardio sessions).
Basically, you do this until you reach around 10-12% body fat which is the leanness you’ll have to achieve in order to have a well-defined six pack. Although the process is difficult and requires dedication and patience, you WILL get there by following this simple yet powerful 3-step process.
And if you’re looking for a step-by-step program that shows you exactly how to optimize your training and nutrition in order to achieve your six pack as quickly and as efficiently as possible, then simply take my starting-point analysis tool below to determine which program is best for you:
builtwithscience.com/bws-free...
CALORIE/MACRONUTRIENT CALCULATOR:
builtwithscience.com/calculator/
UPPER BODY WORKOUT PDF:
builtwithscience.com/pdf-down...
LOWER BODY WORKOUT PDF:
builtwithscience.com/free-low...
UPPER BODY WORKOUT VIDEO:
• The Best Science-Based...
LOWER BODY WORKOUT VIDEO:
• The Best Science-Based...
FOLLOW ME ON INSTAGRAM & FACEBOOK:
/ jeremyethier
/ jeremyethierfit
MUSIC:
/ lakeyinspired
STUDIES:
Abdominal exercises and belly fat:
journals.lww.com/nsca-jscr/Fu...
Diet vs diet and exercise vs diet and resistance training:
www.ncbi.nlm.nih.gov/pmc/arti...
Abs activation during squat:
www.ncbi.nlm.nih.gov/pubmed/2...
Aim to lose 0.7% bodyweight weekly:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/1...
What’s the craziest “six pack solution” you’ve heard of? Thought I’d make this video to help kick-start your new year and lay everything out for you. Hope this helps - and don’t forget to give me a follow on Instagram (instagram.com/jeremyethier/ ) to stay updated! Cheers!
Neglected abs for the last few weeks.. thx for the motivation😉
The craziest thing that I've ever heard about abs is that you must lean down to a low enough bodyfat % to be able to see them! Next thing you know they'll say you have to work them out too! 😆
The craziest shit is green tea 😏
Hey Jeremy I love your videos do you have a video on how to build testosterone and stamina naturally?
Jeremy Ethier if your skinny fat and You have no upper body strength so you end up not being able to do push ups whats the easiest way to lose Weight? Is it Gym workouts
"It will take a lot of hard work and patience."
Dead right. Don't trust anyone who tells you otherwise, about anything in life.
Dr. Corndog but you listen to your mon
@Christina Reynolds Ye but in order to have sex you have to work hard and be patient to find a good chick lmfao
Dr corn dog I was born with a six pack I didn't even had to put in work(I'm a boy) I'm not trying to brag
@@Dzonssi things can come easy to you, you dont need that much hard work as soon as you Discover you can get same effect with less effort.
Chickcs can Just come to you and kiss you, you dont have to Rush into them, Just take what comes easy for you if it is worth it
Basicly dont bellieve anyone or anything, belief systems limit us
After watching Avengers Endgame, I realised that I don't need abs. I already have the body of a Norse God
ahahaha this comment is so underrated
Haha! You win!
Bruh, you won this comment section
This comment needs more likes
Me too XD
I love my abs so much I even protected them with a layer of fat.
😂
mans commenting this is like 5 vids I’ve seen
🤣🤣🤣
@@cerebrxll6064 i need to see if all the exiceses work lol
Saw this comment in chris herias most popular vid
"You can't just watch it and hope you get abs"
I absolutely can and I will
?
hey whatsup
Exactly that is the spirit
Yeah why not
Yeah why not
"How to get six pack abs in 3 mins"
What type of alien technology is that?
@Tazzor ahah lol
@Tazzor lmfaoo
Good guy Jeremy uploads only on Sundays so that all of us have time off work or working out to watch his videos.
Ulises Peña Pérez So true. Jeremy slow down, it’s damn hard to catch up on all the gold you putting out here
Great tutorial! Btw, for people who want to get six back abs in short time. You can try this report *imodstyle 6 pack abs* (please find it on google). My boyfriend try it and his abs showed clearly within a month.
How to get a six pak 9 year old
@@emmastyle7668 Fuck off
i try my hardest to eat healthy but my parents don’t feed me anything healthy. i tell them but they don’t listen and it’s hard when you don’t have a job to sustain your own food.
Go to the grocery store with them and choose your food
@@yinahernandez1783 damn youre fucked lmao. Maybe show her a list of healthy foods (chicken, tuna, fruits etc )
Show them the effects of unhealthy eating
Yina Hernandes That is even less healthy
Yeah man that’s a love thing. Lol bless them
Ab workouts are generally never the waste but if you want some proper gains, or fat losses which are more important for gaining abs, you should follow some structured and personalized diet plan!! I got mine from nextleveldiet, but there are many more great options (especially if you are lazy like me and hate counting calories and macros). I lost 5lbs of fat in my first month, but I have just started 💪
@Beckie Hipps it's ok
Love this guy. Straight to the point with no BS. My go to trainer for my lean bulk. Good job jeremy👍🏽
Yup
2019 needs more of this! I get that fitness is really popular right now and there are many people who have done great things in their personal journeys but there is far too much misinformation going around. I love that Jeremy is able to back up his work with scientific evidence, his education and training: a true professional.
i used to have a 6 pack. i can see the remnants. laziness, inactivity, and beer are why i've fallen apart. i'll get em back tho. thanks for the vid
You should probably do something about that name you have on youtube too..
@@saitamasensei4508 nah. i've had this name and email since 2001
@@saitamasensei4508 I suggest cut any beer consumption off! Trust me even that one droplet can change your whole plan!
My dude ever since I’ve found your channel I have less injuries can almost bench and list double the weight and have had better overall results all I can say is THANK YOU for what you do.
Your videos are always so thorough and helpful. Thanks for putting so much effort into your work mate, it doesn’t go unnoticed!
Goal Guys yo you got to upload a video. I really enjoy them
MarksMan36050 appreciate that mate. Working on a couple rn!
Goal Guys you should get verified
When GoalGuys say a video is good, it must be very good! There should be a badge for GG Verification - like a tick, knowing that if you have a GG tick, you're the business
Whoa. If the Goal Guys are here I'll give this vid a second watch.
I have been following many fitness CZcams channels and I have decided to stay with only few including yours. Thanks for all the hard work you put in to produce such amazing workout videos. God bless you.
You are by far the best fitness youtuber I have come across. You are very detailed, post evidence of what you are discussing, give us links, pdfs and all sorts of materials to help, along with a well edited video that makes it easier to follow and understand. Liked and subbed, keep up the good work.
I just can't put into words how great, informative and straight forward your content is. I've used many of the tips you said in your videos and they helped me out a lot, so thank you very much! 😄 Keep up the awesome work!
Smartest man in fitness.
Straight to the point
Legit the best fitness youtuber.
@Thomas Robinson I like Athlene X but seriously the Jeff worship is too much, must he brought into everything?
Agreed.
I agree but I still think that Jeff Cavaliere is the best fitness youtuber to have existed as he’s very knowledgeable and also his lean muscle mass.
@Khoa Nguyen are you thoa's boyfriend? If you are I was just like wow what are the chances😂
What you said at 6:30 is the most important part honestly. I know several people that trained and ate great, but gave up on the process because they felt like nothing was happening to their stomach fat. BE PATIENT!
Great video
You seem like the kindest fitness You-tuber out there. It makes your videos more enjoyable when you come off as a nice person. Thanks for the video, cheers.
Love the top. Cool design!
And loving the Beginner Shred course. Very, very well put together, and easy to follow :)
Those videos showing how to correctly perform each exercise and the alternative exercises, are brilliant!
It’s good to see somebody giving solid advice and not uploading 3minute abb workout videos for sick pack abs
One more thing, that might not have any importance for many, but I have a friend which is brazilian and he is not really proficient in English, but even the way you speak, not too fast or not too slow is helping him to comprehend very well what you are saying, so he's also getting the most of out of all your tips. Thanks for that too!!!
This is one of the best guides I have ever seen. It should be called "Exercising for dummies" and everyone starting with body fitness should see this. You can basically replace the abs section for any other body part.
Ive been trying to teach the diet-exercise-monitoring principle to all of my clients. Working in the Slovak Academy of Sciences I can really appreciate quoting the JSCR, because many of those articles came from international cooperation with research teams even from our Academy.
Keep up the good work!
How far this channel has come
Lit journey man
Love the vid
Very helpful. The part about tracking your weight every morning and then seeing the average weight loss per week was especially effective in keeping me motivated. Keep up the great work. 👍
This is by far the best and most realistic video I’ve seen on this matter.
Nice work! 💪🏻
I've seen other workout videos but Jeremy's methods seem to be honest and well explained. Thank you Jeremy.
Finally someone who's willing to share such vital info for free, you sir are much appreciated. God bless you Jeremy Ethier 🙏🏾👼
Amazing video bro! Currently I'm at 18% body fat. I started at 27% body fat 10 months ago. Last month or so its been very difficult from me to reduce that belly fat because I was confused on what plan to stick to. This video gave me a clear plan.
Jeremy, your videos are so professional, they're sure helping me and many others a lot. Please keep it up. Regards from Brazil!!!
Nobody tried to teach this simple science so simply. You are amazing 👍🏼. Will surely follow this and recommend too.
I swear you just read my mind every week. Great video, very informative and concise. You help me in staying motivated and keeping consistent. ❤️
Just when I needed this, thanks Jeremy!
Great video, nicely presented and the guy seems quite genuine, down to Earth and intelligent. I have gone from a muscular 204 lbs to now 175lbs, I am just now starting to see the results in terms of my abs showing. I am going to use this system to take my final steps. Great stuff!
Really respect the journal articles you refer and how you simplify it for viewers.
Bro, I have Bsc (Hons) Master in Molecular biology and genetics, I have a medical degree and currently I am a trainee surgeon. You are the first one that convinced me that he knows what he talks about. Papers and references man! Otherwise just mumbling....congrats! Sold!
1:25 Step 1) Nutrition
2:50 Step 2) Training
4:43 Step 3) Monitor & Adjust
You're Welcome (also in the Description)
Don’t drink liquor
Thank you! Fuck can people just get to the damn point the world is ending and I wanna go to the grave ripped bitch
I am following your program since least 2 years your vidios are very helpful and as an indivisual your own body has changed a lot bro, Great work
The best and most informative one out there!! With strong and reliable evidence! Thank you so much for this! :)) Love how this is straight to the point!
If this fails and I don't get a six pack by next semester...
I'm coming for you, Jeremy.
Why you sound like John wick?😂😂
@@aniketkajania610 exactly 😂😂
So how did it go
Tyler jones it's only been a month
Soooo
this dude knows what he's discussing..
thanks coach jeremy!
Thank you so much! You're very well spoken and shared the information in an easy to understand format. Definitely refreshing to get just the facts and have it be understandable! All the best!!
Always a pleasure to watch! I really liked how you touched on if you're not seeing those results you need to change something
@Jeremy, I loved the clean edits bro! 💚🔥 keep up the great work👍 ohh and Thank you so much for this video. Now whenever someone asks me how i got my abs i can show them this 😁💚
Jermy Ethier is kinda of person who you like his video's before even watching it
one of the best channels on CZcams
Literally the only fitness channel I watch. Appreciate the real facts bro🤘🏾
Appreciate the knowledge, science and time you take to make these videos. They've helped me immensely in my fat loss and muscle mass
I literally woke up a few hours ago thinking about a video like this and you just drop it. Guess it's a Canadian thing haha 😂😂
Im here since the first video, keep doing this great work Jeremy, you will be one of the greatest on CZcams, I bet my money on that. 👏👊
Thank you for the continued support my friend! 🙏
Dude you are awesome !! I used to do lots of cardio .. but started doing resistance training after this . Trust me, this shows results !!
Your voice so soft. 😊. I watch a lot of your Vd . It’s really helpful. Thanks a lot .
Yess Jeremy back at it with another banger liked before watching 🔥🔥🔥
Edit - science based full body workout next ?
I would love to know wut he thinks about 3xFB (heavy-light-heavy). :O
Keymaster me too.
I do carb cycling and I do it this way:
week 1: 6 high days and 1 low days
week 2: 6 high days and 1 low days
week 3: 6 high days and 1 low days
week 4: 5 high days and 2 low days
week 5: 5 high days and 2 low days
week 6: 5 high days and 2 low days
week 7: 4 high days and 3 low days
week 8: 4 high days and 3 low days
week 9: 4 high days and 3 low days
week 10: 3 high days and 4 low days
week 11: 3 high days and 4 low days
week 12: 3 high days and 4 low days
week 13: 2 high days and 5 low days
week 14: 2 high days and 5 low days
week 15: 2 high days and 5 low days
week 16: 1 high days and 6 low days
After week 16 I will calculate my new maintaince calories based on my weight and stick with that til I decide to bulk again.
What I do for calories is pretty easy, it's my take on it at least: Might fuck up my calculations somewhere but you get the general idea of my process regardless.
high days: maintaince calories from the start then lower it by 10carbs every week.
low days: 100 carbs less then whatever high days are at.
Week 1: 440 carbs high days and 340 carbs low day - total carbs for the week: 2980 (avr 425 per day)
week 16: 280 carbs high days and 180 carbs low day. total carbs for the week: 1360 (avr 194 per day)
week 1 total calories per day on average: 3310 cals
week 16 total calories per day on average: 2386 cals
Week 16 you only do 1 week of to finish up the process than you're back to pretty decent calories again to maintaine. I never touched my protein or fat, they stuck around at 200g prot and 90g fat constantly. I never had a cheat day but I made sure I ate good foods all the time, that included mcdonalds since those guys have macros listed.
As for cardio I didn't worry about it at all, rarely did any. I did join some spinning lessons because a girl wanted me to come :)
Thats how I did it, not really any magical with it but it's pretty much the only method I know for a fact work since I do it myself :)
I've been doing workouts for 3 weejs the wrong way. I'm thankful that I saw your videos man. Thank you so much!
I love this dude. I've unsubscribed from all the fitness channels and only following this. Don't need anything else. Keep it up my friend! You're the best!
I actually reached the conclusion myself and I was able to see the results. I just got this video recommended. Rule no. 1 is essential..you must reduce the intake amount of calories. That’s easier than trying to burn some extra ones. This is probably the first non BS video that I watched in some time. Also, it’s very true that it’s a process, it can’t b be overnight. It must be gradual. It’s not easy, but not impossible with dedication. Thank you for posting this. !
That's it. Let's do this fuck
@@elvintiranbalan5882 yessir u got this
Now we need a PUSH, PULL, LEGS split based on Science vid.
Exactly
On god
Thanos check out Jeff Nippard. He already did it.
Yes please
What are you doing here Karen? This was the last place i'd expect you to be
You inspired me, Imma get em ASAP.. Keep up the good work DAWG!
Amazing video Jeremy 🔥🔥🔥Everybody needs to see this 🙏
Hey Jeremy..can you make a video on how to breathe (like when to exhale and inhale) while performing ab exercises.
This guy, besides the knowledge he has, is such a likeable guy! Been watching his videos nonstop
Your best video so far. Thanks Jeremy. Keep it bro. Not much long until you got 1 mil subs !
You are amazing...the way you explain stuff it is just so good that even who's not english understands!!
A great video with sound information as always! Thank you! I do have a question if you have a minute...
Any thoughts on getting protein throughout the day? If I need to get 155g/day, does the body better use a few larger hits (i.e. 30-40g at a time) or smaller doses (i.e. 10-15g at a time) spread throughout the day, or does it matter? Thank you!
You should make science based abs workout video. It is going to help to a lot of us i think
Love that you support your advice with articles. Subscribed👍🏼👍🏼
I've had abs and then lost them and done it again and again. This seems to make the most sense so I'm going to try it out. Staying committed and managing my time seems to be the biggest detractor to getting a good workout
Hey Jeremy, I am 13 yrs old, and I’m still growing. I really love working out and lifting, and I’m really close to achieving abs. I still have some fat left over them, but I can’t eat in a caloric deficit because I am still growing. If I could have some advice on what to do to get abs while still being able to grow, that would really help me achieve my goals. Keep up the good work!
Lots of protein and calcium
Meat,tofu,broccoli and fish. Or you can search foods rich in protein
I have been trying to go on a diet and exercise program like this, but I dont seem to lose weight regardless of how much cardio I do or decrease my calories (even to the point of 1000 cal for a 5'5 20 y/o male). I do seem to be getting stronger/bigger though due to my workouts. Do you have any advice for me? Thank you
I love this video. It sums up so much good researched information. You told me things in a 8min Video which is more than I learned in 2years about getting abs
Dude..Your the best for that graph on 2:38 lol. You and Kenny KO are the only ones I trust so far. Cause of FACTS
Hey Jeremy 💚! Idk if you remember me but i have a question. Ok so, just for context, im ♿ disabled and i honestly did pretty much your exact 3 steps😂 for 6 months [30min cardio + completly healthy nutrition + ABS 3x a week] lost 30lb and got to roughly 12%body fat 😃. So as for the question... my whole arms have relatively no muscle [i wish i could show you a photo] and my goal is to completly change that, now that i feel like i mastered ABS [thanks to your video 💚] , so do you think this 3 Step Formula can work for that? Thanks in advanced 🙏 -Jimmy 💚
If anyone else happens to read my comment... PLZ like 👍 so he can see it (: ty
Such a great story! I hope you are doing great now!
Updates?
Wait, this comment was on the exact same month as the video was posted and he just said he was doing it for 6 months, my g u are ahead of time
rl 420 lol
100th like 👍👍
Love the honest, non gimmick vids!
These are the types of videos i can comfortably watch and appreciate and not those "do this, get this" type. 👏👍
Notification Squad!
I’m an ectomorph and I got 6 pack and I trained for 5 days a week sometimes 3 for 2 months and I got a six pack and I also ate junk food at the same time
Informative, no bullshit. Thanks Jeremy, and thanks for breaking down the scientific research, that stuff is usually another language for me.
jeremy thank you so much I love your videos and the way you back them up with scientific facts and research...This means a lot for me...
NOTIFICATION SQUAD! 💪
I'm still working on bulking up. I'm still too skinny for my taste to start cutting, I'm at around 15% body fat. One day though, I will have a well defined 6 pack.
How much do you weigh ? Heigh ?
If you are already thin, there's actually no need to Bulk in the traditional sense, you would do well just calculating your macros to maintain weight but trade fat for muscle instead of putting on tons of fat solely to build muscle and then have to cut the fat off to show the muscle underneath. especially if you are at 15 percent body fat as it is. Just maintain that percentage and focus on getting stronger in the gym without necessarily gaining weight
hands down the best abs info video. subbed. much love.
This video was crazy helpful! I started my journey last week and feel great!
The one muscle group I desire but can never find the time to train! Great video as always!
Rhys Davies same
yeah bro, i only want abs, but never work them!! doooh
Rhys Davies just do 30 minutes before sleep twice a week. Thats what i do.
I've been doing 60 pound weighted sit ups, I'm not sure if that could benefit the process.
Greatest video ever created on CZcams!!! Absolutely awesome!!! Subbed!!!
Another good video! Keep the good work m8. For me i'd love to see a science based full body workout video or a comparison between FB and upper/lower and your personal saying on them. I assume you did both at one point. Thanks!
SQUAAAAAAD! 🤓
Step one: stop eating the fxking junk you’re eating atm 😒
Eating oats, strawberries, blueberries and soy milk. No junk 😊
@Élizabeth Saint-Pierre - wasn’t talking about you in particular..? 🤷♂️ The majoriry of the gen pop nowadays eats way too much, and the wrong things too.
Btw; if you’re only eating those 4 things, your eating habits aren’t optimal either. I for example eat 95% “clean” foods, and occasionally 5% foods that might be considered “junk”. But still incorporated in my nutrition plan, hitting all macros and micro nutritient goals :)
I'm eating burger atm and i got a six pack boyyy
@Sigve Børresen - AGAIN: as long as you hit your macro and micro nutritient goals and you don’t go overboard with your cals, that’s perfectly possible. Kudos.
I wouldn’t want to eat burgers, but hey, that’s just me 🤷♂️
@@c0uc0u actually no soy cuz it decrease testosterone
I like how Jeremy doesnt come off as one of those macho guys. Not to mention his top notch educational videos.
Love the video and it includes evidence which is great
You're the best bro you've helped me so much with my bulking and gymming it's crazy, thank you 👊🏾👊🏾💪🏾
Is your recommendation for 1-3 ab workouts per week also based on science?
I thought it is optimal to do short intense ab workouts as often as possible.
I have never worked on abs but still they show and are somewhat in good shape, I'm just a beginner though. So i think doing weight training and cardio can help with a proper diet.
Pulling your stomach inside .....they are not well defined man
@@pranjal2610 thanks for the suggestion!! I will work hard on them
You always have the most informative content.
Thank you. The best part for me was how to adjust if not seeing results...I'll track more closely and now add in abs. Keepiit up.
The fat percentage chart is sorta accurate... but 1-4 percent is deadly and does not look like that and just as a side note avoid going under 9-10% body fat because its more healthy above ... yea bodybuilders go into that range but your most likely not a bodybuilder and don’t have a proper diet and don’t know enough to do so safely
I think that subscribe to your channel is the best thing that i ve done 🙏🙏
Been wanting abs for a while and stumbled across this video, I realize this can help my step dad too! Thank you.
Its crazy how I naturally knew to do this with just the little info I've read and just listening to my body and common sense. I'm seeing results it's been a couple of weeks but thanks for this now I can perfect what I'm already doing
I’m a beginner as i’ve only been working out and doing weight training for 4 months. In the past 4 months I went from 125 pounds to 142 pounds and have made some noticeable changes. My bench max is 115 for 2 reps but when i first started I could only bench 60. My squat has gone up 40 pounds and my deadlift has gone up 50 pounds. Is this good progress for the amount of time I have been lifting?
How's it going
How’s it going now