The Best Science-Based Plan To Get Six Pack Abs (3 Simple Steps)

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:

CALORIE/MACRONUTRIENT CALCULATOR:

UPPER BODY WORKOUT PDF:

LOWER BODY WORKOUT PDF:

UPPER BODY WORKOUT VIDEO:

LOWER BODY WORKOUT VIDEO:

FOLLOW ME ON INSTAGRAM & FACEBOOK:

MUSIC:

STUDIES:
Abdominal exercises and belly fat:
Diet vs diet and exercise vs diet and resistance training:
Abs activation during squat:
Aim to lose 0.7% bodyweight weekly:

[DrCorndog]

"It will take a lot of hard work and patience."


Dead right. Don't trust anyone who tells you otherwise, about anything in life.

[ogbtab]

I love my abs so much I even protected them with a layer of fat.

[tigrover]

After watching Avengers Endgame, I realised that I don't need abs. I already have the body of a Norse God

[thingforlife]

"You can't just watch it and hope you get abs"

I absolutely can and I will

[ulisesxavier]

Good guy Jeremy uploads only on Sundays so that all of us have time off work or working out to watch his videos.

[rkn]

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.

[alexsalazar]

Love this guy. Straight to the point with no BS. My go to trainer for my lean bulk. Good job jeremy👍🏽

[rasalresid]

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 💪

[GoalGuys]

Your videos are always so thorough and helpful. Thanks for putting so much effort into your work mate, it doesn’t go unnoticed!

[markkelderman]

Ab workouts are 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 Nextlevel diet, but I believe 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 💪💪

[lamashup]

Smartest man in fitness.
Straight to the point

[alainkaizer]

"How to get six pack abs in 3 mins"
What type of alien technology is that?

[unberyl]

1:25 Step 1) Nutrition
2:50 Step 2) Training
4:43 Step 3) Monitor & Adjust


You're Welcome (also in the Description)

[myfoodishere]

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

[SuperBongeka]

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.

[razu]

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. !

[jrcell]

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.

[privatebandana]

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

[brandoncena]

It’s good to see somebody giving solid advice and not uploading 3minute abb workout videos for sick pack abs

[TheMickaelPT]

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.