Get Abs In 60 Days (Using Science)

Рет қаралды 3,634,434

Күн бұрын

Try my science-based nutrition coaching app 2 weeks free: bit.ly/jeffmacrofactor
In this video I'm showing you the most effective science-based way to get six-pack abs. We will cover the best ab exercises, how many calories you should eat on your six-pack diet, how much protein you should eat and what supplements I take. We'll also take a look at some of the most common mistakes people make when trying to get their abs to show.
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** My Fundamentals Training Program: shop.jeffnippard.com/product/...
** MacroFactor Diet App: bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
shop.jeffnippard.com/product/...
** Rise Gym Apparel: rise.ca/jeff
** PEScience Supplements: www.PEScience.com/discount/jeff
** Instagram: / jeffnippard
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Categories:
0:00 - How lean do you need to get?
1:21 - Training (the best ab exercises)
4:04 - Cardio
4:33 - Diet (calories, macros and foods)
5:54 - Nutrition mistakes
7:16 - Supplements
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References:
onlinelibrary.wiley.com/doi/f...
pubmed.ncbi.nlm.nih.gov/30702...
jissn.biomedcentral.com/artic...
www.ncbi.nlm.nih.gov/pmc/arti...
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Filmed by Matt Dziadecki / dziadecki
Edited by Jeff Nippard & Rickie Ho
Music by Epidemic Sound
Xavy Rusan - Updates
Xavy Rusan - No Photos
Xavy Rusan - Fact Checkers
Xavy Rusan - See Thru
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Пікірлер: 2 400

@JeffNippard 4 ай бұрын

Hope 2024 is off to a good start for everyone!!

@dylankane878 4 ай бұрын

Im one of those, chest/thigh/forearm veins at 10%, abs at 3% maybe

@URWELCOME 4 ай бұрын

Picture fit recently uploaded a fat loss video and now you i see alot of similarity here 🤔🕵️‍♀️

@josiahrininger 4 ай бұрын

You too :)

@p0st-nutclarity 4 ай бұрын

It’s over for me, 2025 will be my year

@JabarisFitnessChannel 4 ай бұрын

Hey, Jeff I love your videos. I wanted to know how to grow on YT in the fitness industry.

@brianbachmeier34 4 ай бұрын

We're all gonna make it brahs 💪

@quanta8382 4 ай бұрын

THanks bruh. I've been trying hard for a long time, but eventually something shitty happens and I lose most of my gains. Like few months ago I caught Jaundice and the recovery took like 3 months...now back on the grind but feels bad man

@miller9362 4 ай бұрын

zyzz brah

@OnMyLunchBreak07 4 ай бұрын

Bet, bruh

@AlexanderDemergis 4 ай бұрын

fuarrrkkk

@Khazollo 4 ай бұрын

LETS GO BRAHS

@epete425 4 ай бұрын

Great video. I'm down 105 lbs since Sept 2021. Went from 270 lbs to my current weight of 165 lbs. I was at over 40% body fat, but I'm now at around 16-18% body fat, and my upper ab and obliques are finally showing. This information will help me get the rest by this summer.

@ablast24 4 ай бұрын

Dude that’s badass, keep killing it!

@epete425 4 ай бұрын

@ablast24 thanks for the kind words, brother.

@devkidder5108 4 ай бұрын

proud of you man keep up the good work

@TravisMcGee151 4 ай бұрын

@@JohnnySnipshowThat’s the truth. I’m not going to let that happen to me. I’m a tight 30% body fat and loving it.

@Burt_Sampson 4 ай бұрын

That’s my goal man. Started at 275 the beginning of December and now at 240, how long did it take? Also if you don’t mind me asking, how tall are you?

@BannedBooks519 5 күн бұрын

imagine how much of a testosterone boost youd have if you read the "you are stronger than you think" from Borlest

@user-mu4mx5ql1u 4 ай бұрын

Your approach to training and nutrition based on the scientific literature is why I love your content. They are explained for those who just want to get the main principles for building muscle. Keep up the great work!

@martin_bolha 3 ай бұрын

Wow, what a nice generic sounding click farm post

@nxtgnrtn8225 Ай бұрын

@@martin_bolhaand it's completely wrong too

@nunchukGun 4 ай бұрын

Ive always been skinny. I'm starting to get abs now that I'm bulking and doing direct work. Developing the muscle is so much more important than what most people think

@Anglo-Saxon-lover 4 ай бұрын

Keep going bro!

@weebsarecringe2102 4 ай бұрын

Common sense that you need to develop a muscle to actually make it "visible".

@DanielMaidment 4 ай бұрын

Yeah, I've been in the correct range for a long time, but no abs. Turns out my ab sets just weren't hard enough😂

@marken816 4 ай бұрын

Exactly. Biggest bullshit ever that "abs are made in the kitchen". Nah. Unless you have amazing genetics, compounds and diet alone won't do shit to show yor abs. You need to hit them too.

@ethanhastings7816 4 ай бұрын

I was like 6’2” and 165 in high school and didn’t have abs. I’m almost 200 lbs now, prob half fat half muscle more than then, and I have considerably more ab definition even now with a bit of a gut lol.

@eliseyorlov8800 4 ай бұрын

Jeff,I have to say I love the new style you use for videos. Would watch even without sound. Thank you

@marioramirez.00 Ай бұрын

00:01 Body fat percentage determines visible abs 01:14 Proper hypertrophy training is key for visible abs. 02:23 Two key exercises for building six-pack abs 03:35 Weighted crunches and leg raises are key for six-pack development. 04:40 Calculate calorie intake and prioritize hitting daily targets over food types. 06:15 Take a diet break for better weight loss results 07:23 Supplements can make hitting your daily protein intake easier. 08:28 Promotion of the nutrition app Macro Factor for diet planning and tracking.

@MrGlitchAnimations 10 күн бұрын

I did 100 leg raises today and i do not see results

@MrGlitchAnimations 10 күн бұрын

Depends on age ig you do you

@Digital_Renaissance81 3 күн бұрын

@@MrGlitchAnimations its not the reps you do per session it is the dedication, consistency, that body gets used to the new metabolismm takes years to see the real goals, every one saying I want to be fit for tomorrow (vacation, special event, dating, seductive, atraction, inscrease ego etc etc), rest/sleep well is the key of success and good habbits.

@MrGlitchAnimations 3 күн бұрын

@@Digital_Renaissance81 you do you man

@jeanaguzarov 4 ай бұрын

You make some of the sanest honest videos out there. Thank you.

@ozzy6162 4 ай бұрын

Many beginners tend to just swing their legs when doing leg raises - mainly stressing their anterior hip flexors rather than their lower abdominals - for that reason I would start with reverse crunches just off the end of the bench where you can extend and contract your lower abdominals to initiate and continue the raising of the hips. Once you've strengthened the lower abdominals, and got used to using them - which can often take quite a while - then add in some leg raises but now doing them properly by initiating them with the lower abs.

@kguyrampage95 4 ай бұрын

good advice!

@duress8801 3 ай бұрын

Makes perfect sense

@TheStrongestPoolBoy 4 ай бұрын

Thanks for the super high quality video Jeff! Been watching for years!

@D3bugMod3 Күн бұрын

Hi, I use to be a runner & gymnast. Im now 42 but i let myself go for about 10 years. I started practicing martial arts (katana & weighted swords) again about 5 yrs ago. Ive been slipping on my diet. I was already planning to get some sweets and junk food in. Then focus on practice for the next month. Not expecting miracles in 30 days. But taking things a month at a time seems best. Seeing this only helped me make up my mind. Thanks for taking the time to put it together. Take care and have a good one

@tomcullum448 2 ай бұрын

I always come back to your videos. Well researched and presented every time

@EdwardScape 4 ай бұрын

If I watch this on 1 .5x speed will I get six pack by spring?

@raymondg.6872 4 ай бұрын

@kusftuod 4 ай бұрын

If u work 1.5x more and spend all effort 1.5x more then yes ur life will go 1.5x faster so is ur progress

@ThyFilthyCasual Ай бұрын

@kusftuod you forgot rest days

@tj7667 Ай бұрын

indeed

@RibicicDeni 2 ай бұрын

I recently stumbled upon your channel and have watched a few of your videos. Your structured approach to presenting and dissecting topics into understandable details is something different. There are not many channels that can bring that to the table! Being a scientist myself, I quickly recognized your scientific background, which was further confirmed upon reading your bio. Keep up the excellent work! You've gained a new subscriber here!

@AA-qf9hm 4 ай бұрын

This is a great video! I used to shy away from your videos because they were honestly just too lengthy. I love the straight to the point aspect of this

@Thepaintingwick 4 ай бұрын

Love your content as always, Jeff. Idk if you take video suggestions, but if so: I think this style of step-by-step breakdown, but based around bulking would also be really great.

@techn9neician 4 ай бұрын

Your app is great man! It’s like macros plus with the features I didn’t know I needed. Awesome, will be keeping past the two weeks 👍🏻

@gsm156 4 ай бұрын

Amazing stuff. Thank you for providing an excellent and no nonsense guide on this.

@celestialknight2339 4 ай бұрын

Jeff, you’re one of the realest fitness coaches out there. Your channel is truly a gem. Thanks & God bless bro 💯 Hope you have a great year

@RaviSingh-dz3tb 2 ай бұрын

Short and crisp video but hugely informative!

@williszhao 2 ай бұрын

Amazing video! Thanks Jeff 🙏

@neverstopskateboarding8243 4 ай бұрын

You’re the man Jeff. Would love to see a body building transformation from when you started!

@schlappemaggus1510 4 ай бұрын

Thanks Jeff. Your videos are such an enrichment. Hope you have a great 2024.

@glkification Ай бұрын

Amazing video, so polished and helpful. Thank you!

@retropunk24 4 ай бұрын

I appreciate a video like this. I struggle with my weight and fitness and when I start searching for channels that help, I get a ton of the "BURN FAT FAST" videos that suggest instant results. This seems more realistic, even though I will struggle like hell early on. Thank you for not having a clickbait title and giving good content.

@tumekeehoa3121 3 ай бұрын

If it's not 1-2lb a week then the weight loss involves giving birth, starvation, amputation or all three. Losing weight safely is a long term personal project.

@mgmorgan11 23 күн бұрын

100%, there's more content than ever out there today and it feels like most of it is geared toward cheating or deceiving. Good point

@instrong 4 ай бұрын

Bro you are awesome! Thanks to your videos i started working on my body and even trying to film my home workouts to inspire people

@DanielDahleJohansen 4 ай бұрын

I don't even lift yet, bro. ... Jeff is truly inspirational, and I'm currently doing a lot of research before eventually hitting the gym. Reason being I've got social anxiety, and I need that knowledge to push me past my anxiety. I love how Jeff provide clear and healthy goals for the beginner as well as the pro, and providing valuable information based on science, referencing to studies, as well as sharing his own thought process throughout. I just wanted to say thanks to you, Jeff. You make it easier for the nerds to "GET IN!"

@firsthelix6726 4 ай бұрын

Don't overanalyze things, dude, get a gym bro, and start your journey with him, or get a trainer to properly introduce you so you get familiar with the machines and exercises. You will make mistakes like every newbie and even regulars. But you can and should optimize things while you are on it. Watching videos will only distract you and hold you up from getting out there. And don't forget: the next summer is coming soon... Good luck!

@MELLOWxxMESSIAH 4 ай бұрын

My advice would be to just dive in bro. Jeff is a great mentor. I purchased his fundamental hypertrophy program about a year ago and received great results. Then I recently purchased his pure bodybuilding program and almost at the end of week 2/10 and I can tell you I’ve never felt better pumps and the routine is super solid. If you’re looking for someone to learn from you’re in the right place

@CheeseStickzZ 4 ай бұрын

Go lift weights stop being a nerd and watching videos about "science"

@dennisfeldhausen3258 4 ай бұрын

Good on you for doing the research first. At some point you’ll just have to jump in there and do it. As time goes on, it will most likely help with the social anxiety. I’ve found that most people in the gym are encouraging and friendly. Best of luck on your journey and not go lift the damn bar! 👊

@davgallas 4 ай бұрын

figure out how to workout at home, that's what you'll have to do.

@renegaderandle8728 Ай бұрын

Jeff and Athlean X have become my go-to guys. They have been giving valuable content for some time now. Thanks Jeff.

@hipdrive Ай бұрын

Drop athlean the guy doesnt know anything 😂

@renegaderandle8728 Ай бұрын

@@hipdrive don't be a hater all your life. 😭

@Blorpster Ай бұрын

Polar opposites 😭

@morissantos2905 Ай бұрын

This is the most nutrition scientific video I've found so far. Keep it up!

@Lee-fp6up 4 ай бұрын

Wow, ive been researching for a week. This has been the first video that actually puts all the information in one place. Thank you so much i will be following this❤

@VulcanicCloud 4 ай бұрын

I've been doing leg raises, but the cable crunches is something I wanna add into my sessions for sure. Great advice, I like how simple and clear everything in your videos always is. I don't necessarily want to lose a bunch of weight, but improve my eating habits, consistently take proper amounts of protein and creatine, and also do plenty of walking and cardio each week. My goal is to be a similar weight, but to replace that fat with muscle and lean mass.

@meiji.. 4 ай бұрын

jermamite :O

@Abrhm77 4 ай бұрын

Abs crunch machine is my absolute fav only exercise I do for abs because I like it so much lol

@SamSulekShortsHub 4 ай бұрын

Trust me the cable crunch is a GAME CHANGER

@lucasmineiro 4 ай бұрын

I started doing Cable Crunch and now I'm addicted. Thanks Jeff

@Barsatko 3 ай бұрын

@@SamSulekShortsHubbut it's difficult to perform it correctly

@ColinHarvey78 7 күн бұрын

Great video! Lots of really good, clear advice, delivered very clearly and succinctly

@jamocolbert775 3 ай бұрын

Hey Jeff would love if you could make a video explaining the different benefits and negatives of using machines vs free weights and which are better for different goals.

@25_26 4 ай бұрын

I think one of the best and most informative channels for bodybuilding is yours. I am just following your advices and it has impacted me so far so good.

@mgmorgan11 Ай бұрын

i LIKE THE WAY HE SHARES HIS INFO TOO

@gambl3rtv26 4 ай бұрын

That has been my go to for the last years and watching it explained by Jeff is so cool. Starting the "shredding" phase in early april is the best thing you can do if you want to get lean by july/august because you can decrease the kcal gradually and not starve yourself, it doesn't even feel like you're cutting for the first two months

@Rexmex9 Ай бұрын

Lol literally found this comment as i finished my bulk and decided to cut on the 7th of april

@Randyjiujitsu 3 ай бұрын

You have the best of the best guide for workouts nutrition etc…thank you for what you do Jeff.

@aidendedoge5378 22 күн бұрын

Good video. So hard to find actually information on building muscles because of all the "5 minute abs" tutorials, but this video explained it very clearly with none of the bull crap. Thank you

@the_real_drengr 4 ай бұрын

Nice! 2021 went from 230 in one month to 178 from almost dying. Bounced back hard man. Got back to 210 with muscle. Dropped back down and am trying to get my abs squared away now. Thank you for the vid.

@TAG247 9 күн бұрын

Damn, what do I need to catch to drop 50lbs in a month? Summers pretty much here

@beuteugeu 4 ай бұрын

Hi Jeff, been using macrotracker for a while now, and I've settled on a confortable 150~~ calory defict, thats like, "0.3%" or maybe less on the weight loss, but I've noticed fat being lost while maintening the same weight. Went from 77~78 with 20% fat to 77ish with 15% fat in a few months doing that. Feels more confortable, and also teach you that nutrition is something you change forever, and not something you change only for some short-term goals.

@davorzdralo8000 4 ай бұрын

That's great mate, recomposition at it's best.

@chrisdonnell2575 4 ай бұрын

Curious some of your favorite meals to keep you motivated to continue.

@Ime_Prezime 4 ай бұрын

Nah, nutrition is just a seasonal change thing, you need abs during the summer and then when the colder days arrive, you can just start eating whatever again until the next summer. It's only for the girls to see you in a specific light anyways.. /s

@TheKilleremobear Ай бұрын

High quality video my friend. Subbed. Thanks for the information!

@unstoppablefrank 4 ай бұрын

This is one of the best, simplest videos on this. Great job Jeff!!

@nvmberishere Ай бұрын

Simple, direct, To the point. No fluff. Gotta love it! 💪🏽

@supersonic9599 4 ай бұрын

Hands down the best ab video I've seen. Idk why people tend to train abs differently to other muscles - they need a normal amount of sets (with adequate rest times) and reps with progressive overload. The 'abs are made in the kitchen' is the most infuriating myth that I believed when I started training. Yes some people naturally do have a six pack without training, but for most - training is essential for proper ab development.

@Andrerosenguyen 3 ай бұрын

Yeah, I think I agree because I tried his stuff and it worked pretty good. I can’t really find anything wrong with this methodology. I think it’s pretty solid.

@samo6083 3 ай бұрын

I'm a victim of the myth. This video is me waking up. At least I did it in time for the summer 🔥🔥🔥

@SksksskSosos-hf3td 3 ай бұрын

I am 150 lb am I supposed to only eat 1800 to 1500 calories per day cuz I would die

@SugaryCoyote 3 ай бұрын

The vast majority of human beings stow fat in their midsection first so this has led to a lot of myths and misconceptions about how the abdominal muscles work and what we have to do to make them seeable.

@spideysense1847 3 ай бұрын

To be honest I've never heard people bring up the excuse he brought up in his video for not training ab muscles. No one I've ever talked to has said "theres no point in working abs because abs are made in the kitchen." The argument that I've heard more commonly, that Jeff didn't address is this: there's no need to specifically target your abs if you're primarily doing heavy compound movements, like squats, overhead press, weighted lunges and farmers carries, as well as exercises like pullups and dips since they already work your core so much. And really, unless you're only using machines, if you're using free weights, you will be engaging your core in almost everything you do. I've always thought of abs as biceps or forearms or grip strength. If you're working hard and heavy you will develop all of those things naturally. I've never isolated to train grip strength or forearms. But guess what, I deadlift twice a week and do farmers carries and my forearms grow and my grip strength increases.

@seanm.palmer6998 2 ай бұрын

I paid for your app and still didn't have access. I have a reciept and everything. Your customer service people claim I have no account. No one will respond now. So super bummed that you took $72 from me, I'm hoping someone will respond and I can get sorted out.

@artisankyle Ай бұрын

You know there’s a two week free trial?

@mattclemente1922 Ай бұрын

Could be an apple / android problem. Try reaching out to them

@TrungTH1190 Ай бұрын

He still hasn’t responded?

@johannslabbert6117 Ай бұрын

Yo respond to this guy.

@robibraimi Ай бұрын

Help This man out

@willber3913 3 ай бұрын

Very informative and straightforward. Great video!

@potatopredicament3279 16 күн бұрын

Thank you! Really appreciate a video that is straight to the point!

@husseintammam4691 4 ай бұрын

Glad to see the emphasis on building abs. I've been lean/skinny my whole life and my abs ONLY look good and pop when they are big and strong enough. The best example of this is strongmen. Some of them are at obviously higher bodyfats and yet still have ab definition. Their abs are just fricking massive and pop out like pecs.

@amz8974 4 ай бұрын

Jeff, thank you so damn much. I have been watching your vids for the past 9 month, and I went from 405 and now I'm at 348. Thank you so much. My wife and I became new grandparents and we want to be healthy, and live long enough to see our grand baby grow up. Thank you so much

@ZachPersonal 4 ай бұрын

This is the most sensible advice I have seen. So many people think doing their silly little leg kicks will get them a nice six pack. I always tell them that's basically cardio, you really need to add weight to get your abs to pop with low body fat. I do the same exact two exercises as well, weighted crunches and hanging leg raises. Great info, hope this helps a lot of people out.

@tumekeehoa3121 3 ай бұрын

Abs are made on the journey to a podium. For athletes abs are a consequence not a goal. Nobody is winning with superfluous body fat and weak core strength so abs just happen.

@spideysense1847 3 ай бұрын

@EzeAsuoha 25 күн бұрын

@@spideysense1847thx for ur input

@cookeyekangaki6223 3 ай бұрын

Just the kind of content I like. No BS. Subscribed

@DillandShaj 3 ай бұрын

Im looking forward to trying this. I alaays had soccer to keep me in decent shape when i was younger and ever since i hurt my knees ive just been putting on a crazy amount of weight. Thank you Jeff for making amazing content like these in a world where there's so much bloated information overload.

@bentucky4324 4 ай бұрын

Can we just take a minute to admire how Jeff absolutely killed that AB circuit workout. (1:56) I already feel inspired to get my 6 minute abs.

@stay4rosty382 4 ай бұрын

Damn Im in a jeff nippard video but i still thought you meant jeff cavalier

@garygregg8449 4 ай бұрын

Not 6, 7 man. 7 days of the week. 7 dwarves. 7 little chipmunks twirling on a branch eating lots of sunflowers on my grandfathers ranch, that Ole chestnut

@666graves 4 ай бұрын

Hey Jeff, I’ll be implementing your tips starting today. SW: 87kg Waist: 40in My plan is to go to gym 3-4x a week, focusing on glutes/legs, core, and some upper body. My cardio will probably just be me on my trampoline or playing dance central on the Xbox Kinect. Will try to do that 3-5x a week. Have started taking creatine before and will start drinking protein shakes after my work outs as well since you mentioned it in the video. Thanks for the tips, will check in again in about 3-6 months 🫡

@sillyme2598 4 ай бұрын

rooting for you!

@jameshunk7211 4 ай бұрын

@Antonio_Serdar 4 ай бұрын

What is your height if I may ask? 40 inches seems very high for 87 kg

@666graves 4 ай бұрын

@@Antonio_Serdar 166cm I am very obese, I was once morbidly obese class III, now I am class I :-) and I am Apple shaped! I am working on it tho

@michaelkelly365 4 ай бұрын

Wow, sounds like a good focus and Jeffs tips will be a good booster for you, just remember to progressively overload, otherwise injuries will occur good luck on your journey. Keep us updated. .

@aronflip4021 3 ай бұрын

One of the best no-nonsense videos I have ever watched.

@yanhesapmustafa2588 2 ай бұрын

great information, great editing, great presentation. you are the perfect fitness influencer

@danieltsmoke 3 ай бұрын

Jeff Neglected the fact that my body will take fat from my fckin brain before it shows ab muscles.

@GameN3rdz 4 күн бұрын

Stop complaining get to work

@abcisme 3 күн бұрын

lol

@FitLabb 4 ай бұрын

Solid advice that I agree with. 💪 Progressive overload is vital to success here like any other muscle group, & focusing on core strengthening should also be a main priority as it also includes building the superficial abdominal muscles.

@HamidAli-jx6yd 4 ай бұрын

Fuck Jeff the bastard he says you can see your abs at 20% but what about body fat distribution where you can be between 15 and 20% body fat and have no visible abs

@benjaminhoffman9252 2 ай бұрын

Very helpful and insightful! You made the science behind improving overall health attainable and clear. I do have a question, though. If my overall goal is health and not aesthetics, would you recommend still doing just these 2 basic exercises for my core, or are these exercises targeting aesthetics?

@MacFit-AZ Ай бұрын

I love this info. You break it down so simply while carrying tons of intricate backed detail. Also; I LOVE your gym-bro get-up haha.

@ChiMobileX 3 ай бұрын

Ive been doing leg raises for months now and the results are getting good. Im about 27% body fat right now. Definitely giving the macro app a try

@KCavvy 4 ай бұрын

The timing of this video 4 months before my wedding couldn’t have been more clutch. Thank you Jeff, you rock

@shawngiroux3072 4 ай бұрын

Same here 😂 gotta look slim in the suit

@williambreeze2659 2 ай бұрын

Thanks for the pointers!

@JohnothanRomeroKWInternational Ай бұрын

Bro you changed Mentally of how I view weight loss thank you so much !

@musiclover9362 Ай бұрын

Great video ! Keep inspiring! I personally went from 105kg to 89kg right now, i'm 190cm and feel great. The plan was to take 2000kcal in week 0-2 1800 kcal week 2-4 1500 week 4-8 150-200 gr of protein/day No oat, no bread (only protein bread), less spaghetti and co ... more eggs, steak, chicken, cheese with reduced fat, Salat, Fruit... working out 5 days a week, walking 10k steps per day it burns more than cardio eventhough cardio is necessary for everyone. Well, i went from 20% bf to 10/11% bf and still in the same weight since 1 year. I hope i stay motivated like that. ❤

@fluxe5242 4 ай бұрын

Love that you licked the cap after shaking the bottle, I do the same thing 😂

@uneCENT 4 ай бұрын

Appreciate the straight forward information.

@user-jf1wc2jc3l Ай бұрын

4:08 props to the editor to blend the research paper with the wall like that, very creative 💙💫

@michaelcozzitortoiii5350 4 ай бұрын

A couple things to add: I also really love a decline crunch. You can use the decline bench press that no one uses and you can progressively overload it by holding a dumbbell at your chest. Crunch machines are also great. Also remember to curl your back on the leg raises. If you struggle even with the bent knee, captains chair version, a reverse crunch is a good regression to that. You can work your way up from reverse crunch bent knee to straight knee, captains chair bent knee to straight knee, and finally hanging leg raise bent knee to straight knee, which it you’re doing it correctly very few people will get to. I usually only do 2 sets on the captains chair because my reps drop off hard on that 3rd set even with long rest. That’s how you know you’re doing it right. Another underrated exercise is the ab wheel which can also be done with a barbell, it’s a purely stretched focused exercise (kinda like an RDL), my abs have never been more sore doing that exercise. That should give everyone a little bit more variation. Also I’m sure you know this Jeff but “3 sets of 20” is not doable unless you’re not going close enough to failure. For me it looks something more like 3 sets of 20, 16, 12.

@brandonsoriano8478 4 ай бұрын

thanks for all the tips , i will come back within 6 months and tell you , how ive been doing

@Jstw0210 4 ай бұрын

I also prefer crunches on the decline bench. Can i replace cable crunches by this exercise or will it be less optimal?

@epicgamer4681 4 ай бұрын

try having the dumbell behind your head. That way it puts more stress on the abs and also humbles you

@michaelcozzitortoiii5350 4 ай бұрын

@@Jstw0210 just variation, both are good

@firsthelix6726 4 ай бұрын

Not an exercise I would suggest, there's a lot that can go wrong due to improper form, and that can harm your back. The two exercises Jeff showed in the video are optimal due to the isolation of the abs!

@smirbelbirbel 4 ай бұрын

The "modified candlestick" (see RP) with the butt hanging off the bench is a fantastic exercise as well! One of the very few that has the abs loaded in the lengthened position.

@L0ook4me 4 ай бұрын

Got me so sore I couldn’t keep existing

@Kevin-wr5qs 18 күн бұрын

This was VERY helpful thank you !

@mh154312 10 күн бұрын

Hey Jeff, thanks for your content. Has helped me a ton towards my goals. As for this video, I wanted to say thank you for including the female version of body fat percentages/photos and info. I am a woman and find that many fitness videos on youtube only include male examples. This is super helpful, thank you again for the knowledge you share and interesting presentations. Love it!

@dachking6657 4 ай бұрын

I’m glad he pointed out his 4/6-pack appearance at ~10% body fat, because the truth is that bf% is not going to look the same for everyone. Some people will see abs early at slightly higher percentages, others late at lower ones (that’s me…hooray!) and some simply won’t have the full 6-pack within reason. Acknowledge where you are now, better yourself, and feel good about the progress you made. That’s more important, healthy, and fulfilling than trying to look like a Baki character. PS reasonable methods of finding bodyfat% - aka Navy Method, calipers, or picture comparisons - are not going to be completely accurate and will have some serious margins of error. However, they’re still better than nothing, and I don’t think that anyone besides the people whose entire lives revolve around aesthetics and fitness will find DEXAs or MRIs a reasonable option.

@thanatos454 4 ай бұрын

Between 40% and 30% on men is a HUGE difference.

@dawidjasiak9646 2 ай бұрын

thats not accurate picture that he posted im actualy shocked Jeff just copied that and went with it/ didnt pay more care to this becouse its obvious that guy in 30 % bf picture is leaner his closer to 20 actualy.

@Brezabeth 21 күн бұрын

Macrofactor is working wonders for me!! Losing weight at a steady rate and sticking with my macro goals despite trying to be consistent tracking food and always falling off the wagon!

@MrCalvinchao 4 ай бұрын

Hey Jeff, been watching your videos for some time but I wanted to see if you had any videos or can make a video on “warm up” sets? Your opinions on them and if you think they’re effective/necessary

@Kylie_nice_girl_doll 4 ай бұрын

Your uploads are consistently awesome! Mad respect for your hard work Keep up the fantastic content, you're outstanding

@silverhost9782 4 ай бұрын

Do you reckon people like these comments in passing without realising they're sex bots?🤔

@bassplayer1o1 4 ай бұрын

My only question is why is this titled 60-days to get abs when there’s a 6 month diet plan? Just curious!

@Aikcoffee 26 күн бұрын

Nice point! I am with you on this one

@vikram1994 25 күн бұрын

You can realistically loose about 5-10% body fat in 2 months so if you are at a high end, the 6 month diet withh get you there, also the actual answer is that's a easy cheat sheet

@an_ant_guy6649 20 күн бұрын

Bruh your comment is shadowbaned

@StaIIion 20 күн бұрын

I mean it does depend on where you are in body fat% tbf it could even take less than 60 days he’s maybe averaging it out but it’s anyone’s guess 🤷‍♂️

@sajidulbarimahmud2625 5 күн бұрын

Lol

@christophersmith8172 4 ай бұрын

Hey Jeff I downloaded you app and subscribed to it for a year. I am wondering if you are open to any ideas or suggestions to improve the user experience? I love the app so much and appreciate all of your genuine effort to make the best quality content

@KyleByquist 2 ай бұрын

i love that we're still using those pics from Alberto's prep... he got so insanely shredded

@mgmorgan11 Ай бұрын

he did, like crazy ripped

@leonsmuk4461 4 ай бұрын

Lost 8KG of weight over about half a year, sadly about ~1KG of that was muscle. I'm at down from 22% to 17% body fat and I'm not sure if I should pause losing weight to build some muscle up again, I'm already trying to get more protein into my diet, but I have no idea if that's even the reason for me losing muscle in the first place. I've build up about 3.5 KG of muscle over the past 4 years of training just to lose a third of that over the span of half a year... it's quite discouraging even though my training has not been any easier, I've even increased my workouts from 2 a week to 3 a week with a mix of cardio and weight training.

@Ergo_Deleted 4 ай бұрын

I would recommend to workout 5x if possible and switch to some higher reps like adding 5-10 reps to your exercises adjusting the weight of course for it and then building up again. Inevitably though you will lose some muscle, it’s impossible to keep it all especially when getting to the lower body fats. Trying looking at some RP videos, good luck!

@samuelchan3920 4 ай бұрын

That 1kg is likely just muscle glycogen and water. If ur maintaining ur strength while dieting, ur not losing muscle. And even if u do, it'll be very small, and very quickly gained back after diet due to muscle memory. Relax and continue dieting. Don't worry about muscle if ur doing the basics of training and dieting correctly.

@DamCrooksta 4 ай бұрын

Just in time, I got to throw in those two ab exercises in at the end of my workout now. This is our year to finally shred that weight boys. Fuckin get after it!

@chancimoore4865 Ай бұрын

Starting in the morning when I get off work. LFG!

@nanojoel 15 күн бұрын

Thank you for the awesome tips

@orchid_parthiv 4 ай бұрын

Hell yeah, added 160lbs to my total in 10 weeks with your powerbuilding program, currently running phase 2 for those size gains and do they deliver!

@anonymloser6269 4 ай бұрын

@@foodguide-lisbon bro u serious? To his total lifts not weigh

@NameIess0ne 4 ай бұрын

Been doing 16:8 fasting, cardio and lifting for ~6 months dropped about 30 pounds. I would guess I'm around 20% to 25% body fat so ready to start training abs. I like the straightforward info. Just like most things in life keep it simple stupid...

@BT-ns4xl Ай бұрын

Super accurate and probably the best video online. However, you wanna do one for obliques as well.

@rafaelalvarenga8067 2 ай бұрын

Always nice to see Bro Jeff

@Summit9900 4 ай бұрын

damn bro that’s a lot of sriracha 😂

@monos112 3 ай бұрын

I like beer so much

@Tucabroncon Ай бұрын

😂😂😂

@Tucabroncon Ай бұрын

Get a six pack

@privatbruker5905 22 күн бұрын

Loser

@harryj246 18 күн бұрын

BRO THIS IS WHAT STOPS ME 😂😂😂😂 I have abs but the bloat is real. When I don’t drink for two weeks it’s there 😅

@juiceboxbzrk 12 күн бұрын

So many better things to like, what a lame thing to lose out to

@Swaggy_OW 8 күн бұрын

awesome vid. Skull crushers are my fav tricep exercise. I find doing them at the first incline notch on the bench allows the force curve to improve the load in the stretched position. I also love doing them on a smith machine feels real good once i have the bench in the right spot.

@bigsweatybeast9559 3 ай бұрын

Nippard. Thank you. An authoritative voice in the wilderness.

@phillipwombacher9635 2 ай бұрын

I got down to 12% body fat drinking soda daily lol I ate nothing but chicken and rice tho

@rdsy 2 ай бұрын

If i ate 1750 cals a day i think id die

@OctagonalSquare 2 ай бұрын

My total on off diet weeks would be over 4K and even when I was gaining tons of fat, I was barely over 3k, it was just crap food and no exercise

@Thegoobers-dz5ej 2 ай бұрын

I have to eat 1370 calories a day and I only went over a little

@BlondePoisonn 2 ай бұрын

It’s not hard bro I skip breakfast and lunch then eat dinner the have a bowl of weetbix for a snack

@n_-_- 2 ай бұрын

Maybe that's not your cutting calories. Go find a TDEE calculator, find your cutting calories

@devenford2322 2 ай бұрын

You will. You need to consume 1,750 kcal (not cal).

@sest025 2 ай бұрын

Another great vid Jeff. Be good to see you delve more into essential nutrients required by the body and the importance of a healthy gut microbiome. At the end of the day it's not how much food you eat but more importantly how many nutrients you absorb and effectively utilise.

@NeilThompson-ej6yp 2 ай бұрын

Great video

@johnwick-ol5td 4 ай бұрын

Your app subscription makes my wallet unhealthy😅

@djomla9999 4 ай бұрын

0:09 this does not seem like 30% at all

@KingTyson-nz1ov 6 күн бұрын

Yeah that's more like 25

@alexkim-soo2845 4 ай бұрын

Sheesh the Image to Text recognition must be fire, great job on creating this app Jeff

@imogenminoli238 4 ай бұрын

Love the app, would be amazing if you added a recomp goal

@smirbelbirbel 4 ай бұрын

Omg! Yes! Thank you! If I hear "Abs are made in the kitchen" one more time. 🙄 Then why didn't I have a six pack when I was underweight after surgery? Oh because it doesn't matter how lean you are if there's nothing to show!

@ShawnNHL 4 ай бұрын

Well it's both. You won't get abs if you don't work them in the gym, and you won't have abs if your diet sucks

@adammiller9179 4 ай бұрын

I never do abs. Just by bracing during heavy compounds I have abs. I also don't need cardio to cut.

@jacobstevens7046 4 ай бұрын

@@adammiller9179I mean the second one is true for everyone. Nobody HAS to do cardio to cut.

@stevend481 4 ай бұрын

True. People think everyone has abs under the fat