How To Get 6 Pack Abs in 1 Week

How To Get 6 Pack Abs in 1 Week



this is how to get a six-pack how to get a six-pack by definition my body type is endomorph the endomorph body type stores more fat than the average gets tired easily and has a large appetite thus making it difficult to lose weight their build is wider than an ectomorph or a mesomorph with a larger bone structure more strength and accompanied by significantly more fat if this is you it may seem like you're destined to struggle to achieve your fitness goal but endomorph simply have to play a different hand to achieve their weight loss add muscle building goals this applies to me every winter dream my bulking phase I pack on a significant amount of fat and right before the summer I cut down following three simple steps this year I documented my six weeks and I'll share everything with you to get six pack abs now hundreds of videos in YouTube complicated workouts complicated terminology it is not supposed to be that difficult and in this video I'm going to show you three simple steps that you have to follow and that I'm following right now and I've followed every single year let's go on to the white board all of us have abs that's the story we're born the same biceps shoulders and chest however genetically we are predisposed to storing fat on our terminal areas however for you to see your abs to reveal your abs you need to follow one simple equation and that is calories in versus calories out now see the term calories is energy calories out is any sort of energy your body's expending that is running breathing jumping exercising walking any form of calories out and this variable you can manipulate the same of calories in it which is any food that you're ingesting burgers pizzas protein shakes protein bars Mars Snickers whichever and for you to achieve fat loss need to have a higher calories out verses the calories in now for the past six weeks I've been tracking my movie Mack Tiffany using my watch now this is inaccurately accurate because I use it every day and on average it says that I've been expending as you're seeing over the last six weeks roughly three thousand four hundred calories I've been expending these salaries through training cardio and walking mainly novice leave my body also uses calories to be able to have a heartbeat and etc but an average of been expending 3,400 calories the calories have I been putting into my body by a food I've been consuming roughly 2,100 calories via food which I will show you in a bit and when you have this difference between calories in and calories out you have fat loss because your body needs to get this energy that is missing and it gets it via your fat cells considering that your diet is set up the right way and that I'm consuming this amount but that's the first bit and this is the simple equation you need to follow to be able to achieve fat loss now let's dive into both variables and how we can be able to manipulate this in the first step let's talk about calories in and let me take you over to my diet we'll go to the first variable which is calories in your diet and as you guys can see all these meals here are exactly 2065 calories one three hundred and fifty six calories meal two three hundred and forty-four calories meal three 191 meal for three hundred and eighty-six meal 5 256 and meal six is 220 with a protein shake you guys will notice from this diet each and every single one has its protein carbs and fats now this diet is predominantly protein modern and car and low in facts I consume this every single day to support my fat loss to summarize step 1 a negative energy balance is essential for fat loss to finally reveal your abs I spent years doing crunches every morning and only until I was consistent with my diet that I finally started to see my abs and for those who are curious my calories at this very moment is 2065 and Matt Kozar 185 grams of protein 230 grams of carbs and 45 grams of fat it's gone into training what's the key here we go know the name no flow send me up a little mo setting traps I'm alone you know you work I'm a mini yes well you know I'm black to the ball training this falls under calories out and the most important factor we don't just want the six-pack you want a silverback gorilla chest cap shoulders a wide back they get the hook you guys know where I'm going with this training burns the most calories and why it's so favorable for fat loss and getting a six packs that is I've shown that college from a training session is burned 36 hours post workout I train six times per week following a push-pull leg split each split starts with a heavy compound such as a deadlift you saw earlier and then I do eight to nine other accessory exercises at four sets and a 10 to 12 rep range now a lot of people will ask what should i do first training or cardio the best recommendation I can give you is to allocate most of your energy towards training all those calories to be able to lift heavy and for quality reps as you guys can see here in the way that I train I focus on muscle contraction squeezing going for that quality this is where you're going to be able to burn all the calories and have the fat being utilized as energy and finally having your abs revealed as you guys can see as you lose body fat there'll be more details that you'll see in your body but now I know a lot of you guys want to know what are the best exercises you should do to finally see tails in your abs now besides the component of being able to reveal your abs it's extremely important to be able to build your abs so after I've done all my training with the 8 to 9 exercises I finish with either 1 to 2 ab workouts which I'm going to show you now these ones are for exercise that I believe is a must-do now the first ab workout that you're going to be seeing here is a cable crunch now the cable crunch is very very complicated if you're not doing it correctly but very simple at the same time so you want to keep your body in a fixed position your arms and your fixed position as you see and you want to curl into your stomach imagine you want to be able to touch your belly button with your nose and as you can tracked down you want to breathe all the air out so you can maximally contract your abdominals the second workout that you'd like to target is your lower abs now the lower abs in a beginner form you can do knee tuck ins and as you guys can see I want my hips to touch my belly button this forces maximum contraction on your lower abs if you consider yourself to be intermediate extending your legs extends the center of gravity and adds more weight onto your lower abs so you control it down and up and you try and have that curve between your belly button and now to be able to contract your entire rectus abdominis the best workout that I say is app goes on a decline bench as you guys can see I am curling into my abs and I am breathing out if you'd like to make it harder you can extend your arms to take out the center of gravity and this adds more weight onto your rectus abdominis adding weighted ab workouts is very beneficial the same way you would add weights to do a chest movement is the same way I say you should add weights to an ab movement so you can get thicker abs and the combination of thick abs a combination of low body-fat will finally reveal the six-pack Hey my third and final step that I considered the most important and falls under caloric output is cardio a cardio tends to be extremely overcomplicated with terms such as light intensity steady state and high intensity interval training yes they do have their place in fat loss but overall what is most important is the amount of calories burned now the amount of calories burned doesn't matter as long as you're doing cardio that you enjoy so typically for me at this very moment I am doing 45 minutes of cardio five times per week however I did start at 30 minutes and you'd like to slow drip that in and increase it over ammount of time so I do 30 minutes on a treadmill and then 15 minutes on a rowing machine and I try and aim for a heart rate at 140 beats but this allows me to burn calories as well to create that caloric output now those are my three simple steps if I can give you a bonus step that would be to be consistent neither follow your dives PA to follow your training and your card consistently and you'll see her ass being revealed over time now I'm gonna leave the video there if you guys did enjoy it hit the video the thumbs up I'll greatly appreciate if you're new or if you're even a subscriber subscribe and hit the bell button so you guys can get notifications YouTube only sends you notifications of the video hit the bell and then let me know in the comment section below if you guys would like me to do a home ab workout and I can definitely do that for you guys I might even do it in the next video but I hope you did enjoy it I'll see you guys in the next

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Comments

  1. How it's better to start, with cardio or weights? You have an old video when you start with cardio and in this video you start with weights. Witch you think it's better?

  2. Yo man been following you for a long time now on multiple accounts it’s crazy how far you’ve come. I’d be down to watch you expand your content maybe even livestreams or such of you playing games or anything; I see you play tekken on PS4 I’m down to whack you on that aha but on a real keep up the grind bro I’ve just started my cut now after feeling a bit depressed due to breakup exams and such but you’ve kept my chin high. Time to get into the gym and sort my life out ??

  3. Your calorie intake is 2065 per day this is without considering that you are burning calories in the gym around 300 with cardio if not 500 so the total calorie intake will be around 1700 below the maintenance calorie level which for guy like you should be around 2500 calories per day . so my question are sure this is not considered as a over kill and will have a bad effect on your body and muscles mass also?
    I hope you will reply to my comment because this what i can understand from your video.

  4. How to train if you have a big fat legs and skinny upper body and you trying to avoid your legs to get bigger

  5. When i do the push/pull/legs split,does it matter for example if on the pull day i make 1 exercise for back then one for biceps then another one for back and so on?

  6. I'm an endomorph I've lost a lot of bodyweight, but my abs are so stubborn but I'm gonna remain consistent and enjoy the challenge

  7. Hey Mike! I noticed you have an extremely low fat intake…is this on a regular? Or just when you're cutting?

  8. Damn that looks like a lot of food for 2060cal. I'm on 2260cal and I feel like I don't eat nearly as much as that. Think I need to start making your recipes Mike! Keep up the great content bro!

  9. How come you have a lot of carbs? Since endomorphs are carb sensitive and I’m a endomorph, I seem to get effected by it as my body fat percentage goes up.

  10. hi guys on the grind to pro sports would love if you checked out my channel.
    https://www.youtube.com/watch?v=NHxyUB-vrQE&t=5s

  11. I subbed to you about a year ago and I always scroll thru my timeline to see what you’ve posted but I’m not a frequent viewer. Keep doing you thing man, these are the videos I look out for quick but super effective and simple to understand. Keep up the good work!

  12. thanks Mike, i really love watching your Videos, but man you still need to work on the acoustics or maybe get one of those mini clip microphones or something, cause the sound gets really unpleasent to the ear as i watch the first couple minutes of the Video. and i really dont wanna miss this great tips from you everytime 🙂

  13. Love your videos, I am a huge supporter. QUESTION do you buy premade meals? They just looked so well prepared. I have no idea how you make your meals so low calories, mine always average 600+.

  14. Wow ! All you're videos are so knowledgeable & helps a lot to learn new things & keep going ?. Would really like to know what do you think about warm ups and cool down sessions? How necessary are they and how do they benefit in the long run?

  15. Good video. I have noticed loads of people adding really hot sauce to whatever they eat. Is there a reason for this ?

  16. I just started my diet to finaly see my abs and this video actually helps me alot and i didnt even ask for it 😀

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