How To Actually Get 6 Pack Abs - Exercise Scientist
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- เผยแพร่เมื่อ 21 ก.ย. 2024
- Chris and Dr Mike Israetel discuss how to get 6-pack abs. Why do people struggle with getting six-pack abs according to Dr Mike Israetel? What tips does Dr Mike Israetel have for people with difficulty seeing visible abs? Can you see your abs at a high body fat percentage according to Dr Mike Israetel?
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Hello you savages. Watch the full episode with Dr Mike Israetel here: th-cam.com/video/aJFiGC13xIw/w-d-xo.html! Get $350 off the Pod 4 Ultra at eightsleep.com/modernwisdom (use code MODERNWISDOM)
Yes, but we want the full episode noooooow Chrisssssss
I lost 20 LB in 2 weeks, more like 10 days due to need to rest, something like 1.5 - 2 LB a day by sprinting for 1-2 hours 5-6 days out of the 2 week period, so in a sense it's true your abs are made in the kitchen, but also the road, not the treadmill, worked a bit too hard on week 2, which bites due to a need for extra rest, it's really not that hard to slap on a 10-20 LB backpack and run like your life depends on it until you puke, not much of a secret, that + the USSR diet.
Calorie deficit will do it but would you say someone like Mike Hearns or any big time bodybuilders are routinely in calorie deficit? I think the bottom line it comes down to Metabolism which seems to be increased by eating 5 or 6 times a day..
So if I train abs hard say twice a week and then kind of a powder puff just enough to burn twice a week back to back and then the rest of the week no ABS would that be fine or should I go to once a week really super hard
Why the AI voice ??
Lowkey funniest guy in the fitness industry
It’s that big ol brain!
facts.
Will Tennyson got some jokes too
True story but not exactly lowkey :)
@@robertthompson176 he is being lowkey about his humor…
I got my abs in my 50’s by intermittent fasting and clean diet. I also focused on core strength exercises. It’s 80% diet 20% exercise, 100% commitment 💪🏼
Awesome. I did the same…for me, it’s 90% diet!
how much cardio do you do
@@Hedgeflexlfzit isn’t really relevant. All the things he mentioned just put him in enough of a caloric deficit to reveal the abs eventually
@@Hedgeflexlfz I ride a stationary bike and target 125-130 heart bpm (zone 2) for 45 minutes 4x per week. I watch TV while I ride… makes time pass so nicely! I also have a punching Bob and I use it for zone 5 - heart at 170-175 bpm for 3 minutes x 4 sets. I’ll split those 3 minute sessions over 2 or 3 weight training days…. Just because it feels good to hit that heart rate 3 or 4 days in a week. 💪🏼
I’m starting to see my abs again at 55 using a dietary approach. It’s highly motivating to see them return.
Chicks love abs I don't care how many times they say they prefer dad bods.
Most of them are delusional and don’t wanna admit it anyway.
i saw someone say Jason Momoa had a dadbod. Take it with a grain of salt
I feel like they think it makes them look less shallow. That way they can shame men for not liking big girls
They don't prefer dad bods
Abs are the defining factor which makes a body attractive for women.
You can be the biggest bodybuilder in the world (which itself isn’t attractive btw but that’s not the point), but if your abs don’t show, they think you are fat.
Look under skinny guys with abs IG comments and see all the are women drooling over their bodies.
Look under bodybuilders IG comments and all you see is guys asking for workout routine.
After working out for many years, I finally got abs in my early 40s by closely monitoring my calorie intake and staying in a deficit for months. The layer of belly fat covering your abs is the most stubborn of all body parts. I lost weight in my face, arms, back and legs before getting truly visible abs. You truly have to master your diet to get abs. Building muscle and exercise in general is the easy part.
How many calories were you eating per day
@@zeph9809 1800 a day for 4 months
I'm in my 50s and feeling great after losing the 20 pounds of menopausal fat I'd gained through diet improvements (drastically lowering carbs, increasing protein, and some IF) and regaining lost muscle by lifting weights consistently, but I still have that little bit of lower belly fat and sadly, with my genetics it comes with subtle cellulite (unless I raise my arms to make it "disappear"). My waist is small and abdomen concave, but that smidge of cellulite is still there😐 I'm on the scrawny side already, so it's a tough balance because I don't want to look skeletal in my face and limbs in exchange for getting rid of that bit of belly fat. I'm just focusing on getting stronger for now by challenging myself more with weights, eating well, and hoping maybe someday it will just go away 😆
@@anneg7411In my 50’s I made a run at getting my 6-pack back. Got to 4. I leaned out everywhere except the lower gut. My face hollowed out so much that people were telling me I looked like crap and were asking if I was sick before I gave up. What works when we are in our 20’s does not necessarily work when we are 60. The struggle is real.
@@Timurlane64 let's be realitsic, who are you doing it for anyway? you dont really care. it aint for any women, cuz what women can you even meet at 60? most women dont really care either, sometimes they dont even care if youre fit from what im seeing these days at 55...
I love this guys humor. Sarcasm king
2:36 "Training abs works _exactly_ the same way as any other hypertrophy training: 2-4 times/week training, multiple sets, close to failure, full range of motion, big stretch, increasing loads and reps over time"
This guy is actually hilarious I'll be watching more of him
Loved the last episode with this comedian
His episode with drinkin bros was hilarious
He's awesome. Him and Anatoly would be a funny combo.
Weighted ab exercises have been the most beneficial. I have a very healthy diet, but adding in a full ab workout twice a week has made a huge difference.
What does the workout look like. What movements are you doing.
@@thatstheguy07 Weighted crunches, renegade rows, leg raises, planks with hip dips, cross body crunches, in addition to rdls and squats. I emphasize high reps over weight. Full superset = 3 x failure rdls with 50lb dumbbells (I prefer rdls with lower weight and higher reps, but that is not common, it just works for me), 3 x failure squats with 50lb dumbbells (I have seen consistent muscle growth with lower weight and higher reps), 3 x 25 crunches with 30lb dumbbell (don't use the dumbbell as leverage, squeeze it to your chest), 3 x 20 leg raises with ankle weights (you can wear two sets of ankle weights at a time), 3 x failure cross-body crunches (focus on form and slow movement), 3 x failure renegade rows with 30lb dumbbells (I do bent over rows with low reps and high weight on arm/back day), and 3 x failure planks with hip dips (feels easy, but once you get into those high reps you can really feel the burn). I workout at home, so equipment is limited, but I have done this routine consistently for quite a while and it has made a huge difference.
@@slimkdnvr nice. Thanks, appreciate it.
@@thatstheguy07 no problem
I got a 14 pack abs by training with Goku and Krilin on the weekends. Stayed in a -20,000 caloric deficit every Saturday and Sunday. My abs became so defined that you could see the micro fractures and striations in my rib bones. Ya now that's some training right there! Don't believe me? Ask Goku or Krillin yourselves! They will tell you!
😂😂😂😂
I believe you
Hyperbolic Time Chamber doesnt count bruv
@@reggiecarterr Krillins never been in there ..
@@sdott9751can’t say the same about Android 18 though lol
Glad to see Doctor Israetel gaining some recognition. I have been listening to his content for years and he's been consistently truthful and transparent.
My father was one of those "tragic accidents." He got blind drunk at a bar when he was in his 20s and got into a fight that resulted in him getting shot in the gut. He was so drunk, he apparently didn't realize it until he got home. At the hospital, he had to have a wire mesh put in place of a number of his abdominal muscles to give him support. He would remind my brother and I anytime we landed on his stomach. "Don't do it! You're gonna go right through me!"
Can’t believe you got Kurt angle on the podcast, that’s awesome!
Non CTE Kurt angel
😂😂😂😂now i cant unsee it!
It's the Mini-Me version of Kurt Angle
Oh it's true!!!!
I thought so too 😂
Dr Mike is the epitome of “intellectual honesty “ - nothing but respect for this guy in that point alone.
He’s not lying I’m overweight as of right now. 6”5 245 when I’m 205 210 8 pack looks like steel. I was in an accident at work so I haven’t stayed consistent and I eat too much.
Same situation here bro. Finding myself eating flat out
Keep hearing sit-ups don’t work but they work for me. Keep strengthening the core with squats and deadlifts but finish up with sit-ups they work.
Of course they work, just much better options
80/20 has become 95/5 in most areas lately.
Face > height> abs anyway
@@stevecooper7883height > face > abs
@@stevecooper7883 bruh height comes first unless something is extremely wrong with your face cause your face looks better with a healthy diet, exercise that reduces fat and good skincare
But height - you gotta live with what you got and nothing's gonna change that
this man makes so much sense. bLogical, realistic, and no BS.
Glad to hear Mikes comment about the ab wheel. I love that thing.
This podcast was great. Chris is a phenomenal interviewer and Dr. Mike is hilarious and full of info.
Forget the subject matter, Dr Mike knows damn well how to talk. His knowledge compounded with obvious experience comes through as clean as the data itself. Hot damn, they do exist...
It's been since middle school that I had abs. I just started doing strictly pull-ups, nothing else with the goal of doing a muscle up. 3 months later, I hit my first muscle up. I've lost 4 inches on my waist and got a four pack coming in. I feel it in my core when I do pull-ups as well as chin ups just more in the top with chin ups.
In my opinion Mike and Will are the best of the best in the fitness industry. It’s not even close
I thought I just had to buy one of those machines that zap my abs while I keep eating.
this is the way
@@jasoncortez1238Mandalorian
Only science backed approach
I used to used them in my 20s whilst eating pizza and smoking cigarettes. True story. 😂😂😂
I laughed so hard when I read this
Dr Mike is my absolute favourite guest on this show.
The dude has me in stitches laughing.. God only knows what goes on in his head haha
He makes it quite clear what goes on in his head. Like too much haha
Another podcast with Dr. Mike!! Let’s go!!
It should be noted that the visibility of abs can vary from body to body, depending on how fat is apportioned on your frame. You could have two people, both who have 12 percent body fat, and one guy can see his abs while another one won't. This is because fat, even at the same percentage, distributes differently between people. For some people a disproportionate amount of fat will be deposited in the buttocks, allowing for less fat accumulation in the abs and, therefore, greater ab definition. Conversely, someone with the same 12 percent body fat will have most of it distributed along his torso, meaning he would have to go far below 12 percent to see visible definition on his abs.
You see this fat distribution difference among people, and even, on average, between racial groups. South Asian guys and gals, for example, on average, have to get much leaner than their Caucasian or Black counterparts because South Asian people generally carry a higher portion of their fat in their mid section.
Im like that my stomach fat is the last to go. Never had abs no matter how skinny I got.
I feel it so hard. My lowest bodyfat was 10% and i could see barely first set of abs. No sense to diet down more so I just embraced that i wont have perfect 6 pack.
So true. I love a womanly figure that isn't super skinny but where the fat is in the right places and without cellulite. Unfortunately, that isn't how I was made. If I want to have no cellulite and 6-pack abs, it will come at the cost of looking emaciated in the face with scrawny limbs. So I'm just trying to be as strong and healthy as I can and not obsess too much.
It doesn't change what he said though. If your abs don't show, you have too much fat for it. No matter if you're 12 or 24%. You need to diet down to get them properly visible in that state, no way around it.
Great content delivered by an elite fitness comedian!! RESPECT
Whoa whoa whoa, new Dr. Mike episode? LETS FUCKING GO! Unironically my favorite fitness personality and Jewish internet dad.
IKR ❤ love him!
Before I do an exercise I have this habit now of getting Mike's advice before I push a weight. Even basic ones. Super gym bro thanks Mike.
There can never be too much Dr Mike
He’s great I’ve been binge watching him.
No matter how hard you work. If you don't have a diet right you never really see them. When you are at recommending bodyweight or less your will see your abs easy.
It's mostly diet. You can train your abs all day long and never see them if you're fat.
Also, your abs will grow from holding your back straight and tensing your core while you work out.
You don't even need to work them if you diet and lift properly.
Idk, you can have a flat belly and pretty low body fat % and have no abs. Having a weak core sucks. I've been mixing up high rep high intensity core training (I'm talking like 2 sets of 125 with only a 60 second break in between sets) as well as more deep stretch resistance training like hanging leg crunch or decline crunches with weights.
The difference in my core strength is night and day compared to a year ago. I have a 4 pack but it doesn't pop out very much yet. Basically what I'm saying is you can have low body fat, flat stomach, but such weak core that it means nothing.
They're muscles after all, hypertrophy is only going to improve them. But I understand why power lifters don't need to bother and I agree if you diet and lift properly it's more of an afterthought, but that may not be the situation for everyone. I think even power lifters could benefit from some core isolation, obliques especially.
Why do you repeat exactly what he says in the Video?
@@Variia What can I say, Im a giver.
Being born with a 6 pack has been such a lucky thing for me and my brothers and cousins. Way easier to look good building muscle when you're naturally slim.
In my case. I’m intermittent fasting. Eating only 2 times a day (clean for most of the time.) Workout 3-4 times a week, and I have abs showing. I don’t even workout my abs. I guess I’m on a calorie deficit due to my diet as well.
Well-defined abs are actually a great and cheap (time-wise) way to "look" more muscular quickly.
Everyone needs to see this because he explains it perfectly
It comes down to lowering your body fat to a low enough percentage that you can see them. It's really that simple. Until you get that fat around your abs to melt off it doesn't matter how much you work on your midsection you won't be able to see the definition in your ab muscles.
The bottom 2 or 4 are a nightmare to try to get visible no matter how many leg raises or reverse crunches you do. I’ve always been able to see top 4 pretty easily. Finally after adding 20mins more daily of cardio (fast walking on incline) on treadmill I can see my lower abs. Keep grindin
Speaking to what Mike was saying. I’ve been natty and training for well over 10 years. I’m now at a stage where even during my bulk phase of 13-15% BF I still have a halfway decent 6 pack.
He is 💯 correct. It is all diet. Fasting.
As a person who who started working out as a very skinny guy, I can tell you that the best way to have a small waist and a v taper body is to not gym abs. Abs are also a muscle, so by training them you’re also making them big .
Or maybe do them once every 5 months ..
The mention about core training for grappling was close to my heart. I hated ab training always and saw much greater results from squats and deadlifts when I started bracing and lifting heavier. But when I started doing judo again, I "had to" start training abs again. Why? Because the sides are very underdeveloped for grappling if all you do is lift in vertical axis. And you're just exposed to more torsion and other kinds of core demands.
And to be fair I think big abs look better if the sides raise the platform closer to their peak so you don't look like a small skinny guy with a big ball of ab slices in the middle. And despite the small waist maybe being some sort of aesthetics thing, I much prefer the "functional" body type that judokas have. That thick but fit midsection. And despite Dr. Mike saying it's universal to like small waists, there are plenty of women who enjoy that dad look or a bit grizzly look. Body hair and strong midsection that is. I guess it's also some sort of farmer look. Having to be very strong in the midsection.
Ab wheel really is brutal. And works great in my experience as well. And dragon flags. Even if you can't do them fully, just the eccentric is pretty killer. You can almost feel your abs ripped apart. Unlike any other exercise when it comes to how it feels like.
One negative (to me) in grappling was the neck training though. Not more than warmup exercises to avoid injuries, but now especially when sick, even though I don't have much extra on the bones, my face looks fatter especially when I tilt it even slightly down or am pictured from lower perspective. The neck muscles sort of frame the jawline in that case and I was puzzled why I looked like having a fat face despite feeling it out to not be that fat.
“Abs are made in the kitchen,” I liked that one!
Who else here would pull Dr. Mike and Chris into a club😉.....the weight room club.
I'm paraylzed at t6 level so my abs don't function like normal but I still have them due to keeping diet in check.
That's some inspirational shit right there, congrats
That ab rollout wheel is brutal, back hurt for a few days after using the first time.
it wasn't until i started looking into body building that I found out people have different ab muscle configurations
This is personally one of my favorite lesser known fitness tips. Using progressive overload on your abs versus the bs 8 minute abs workouts. Planks and things like that are mostly beneficial to core stability, so athletes may benefit from it, but once you get to the points where you can do situps all days with little fatigue it's a lot better to switch to resistance abs training imo if you just want aesthetics.
Thanks for bringing him back on Chris looking forward to the full episode ❤
so strong and intelligent and articulate. men should aspire to that
Never saw my abs until I went carnivore. No sugar no carbs no insulin spikes. Felt melts from everywhere.
It’s simple eat healthy and engage your core in everything you do
You absolutely have to train abs if you want solid tight abs, the kitchen helps but you absolutely need to train abs
It took my appendix being perforated for weeks to get me to lose 40 pounds and feel like death to reveal my 8 pack. Got the whole summer off to heal while being a ripped 190lbs. Best summer ever
Ah nice, full podcast gonna be fire like last time 💪🏼😤
Glad to see him back in the podcast!
Keep it simple. Cut sugar. Abs wheel until you can do 5x standing.
Why not cut fat? Sugar at least provides energy to do effective workouts.
Diet diet diet. Calorie deficit. Get rid of sugars, alcohol. Quickest way I ever got abs was through keto. That shit had me going in 3 months with lifting weights.
Hey guys! Guy with great abs here! Also obliques and everything.... answer is dont eat! For metabolisms like mine it's calories. They're there.... it just matters how much fat covers them.
As soon as I start drinking beer for any length of time they go away... that's me. I'd also suggest incorporating windshield wipers into you're ab routine.
Also I'd say train abs hard once a week after upper body. I've found that to be the best
i went to a rave shredded and tbh most attention i got was from guys respecting the fact that i was in shape and worked out...
Doctor Mike is the best, knowledgeable and funny
Gut health has alot to do with low ab. Inflammation.
Diet is key.
Is there evidence to back up this extrapolation? Don't most people just have anterior pelvic tilt and poor upper body posture which leads to the pooch. And how exactly does gut under abs change how visible the abs at the top are?
@@Yupppi ...... There are several factors yes, weak abdominals, visceral fat that is deep that is from poor diet, drinking, and imbalanced core strength.
I have found with many individuals that diet for the gut with abdominal strength can correct anterior tilt posture.
a few things he mentioned that i find inaccurate... ab training IS NOT AT ALL like other forms of hypertrophy training... first of all, you can beat them up far more frequently, secondly... you'll never be doing a set of 80 for any of your other muscles, it works FANTASTICALLY for abs....
disregard what he said about that
If you want to burn fat faster, build your abs. Reason being is because your body will have more overall muscle to feed nutrients into. The more overall muscle you have, the more calories you burn. This can be a faster way to burn your fat, but it does require that additional training and recovery time. If ab training burns you out, it's not worth doing. Consistency over a longer period is more important than finding a quicker way to burn your fat.
Not sure if you're aware but the change in energy expenditure is rather small for what people wish it would do. It's a thing for sure that muscle consumes more energy relatively, but it won't save you from having to diet.
I'm a soccer player and you can see my abs under the right lighting and me flexing but damn i want them to be visable without me flexing. Been doing it all wrong. Going to get a roll wheel right now on Amazon!
Create a short, supporting and appreciating
Chris doing the jujitsu pose is hilarious.
Create a short, supporting and appreciating comment on
It’s like Jocko Willink and Dana White had a baby. Man seems to know his stuff
It’s called exercise for abs and diet. It’s simple. Idk why people complicate things
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I love this guy
my true lean waist to shoulder ratio is defo a crazy adonis, but I got flat abs, nothing pops, so in order for me to see em I need to fix my fat levels. work in progress 3 inches off in the past 3 weeks
What about people with “glands,” who “literally don’t eat anything,” but still weigh over 300 pounds at 60% body fat?
Is there any advice for them?
Play a *competitive* sport and focus on winning. It hurts for an hour or two 5-6 days a week, but you can eat pretty much whatever you want.
Genetics will always play a role as well some people are genetically gifted with great looking abs
Perhaps in quality of abs, an perhaps metabolism for the naturally skinny. But other wise it's all Body Fat%
Actually good information. Glad to hear
I also thought in the back of my mind it was unnecessary to train abs... this confirms it
You get abs from battle ropes, eating high fat keto, doing needlessly complex 3-exercises-in-one, and Mike Mentzer level recovery times.
No. Induce Caloric Deficit until Body Fat % is low enough.
If that is how you choose to induce Caloric Deficit, amen, go for it!
If you are a recovering skinny fat: DO DIRECT AB TRAINING!!
Do weighted rope crunches, weighted decline crunches, and any leg raise variant you like. 9 sets a week. 3 sets of each!
I genuinely do not appreciate how much Dr. Mike talks down direct ab training as mostly unnecessary and a "drop in the puddle". I would literally never have visible abs if I listened to this. I have seen people, including myself, have more abs on a bulk than on a cut because direct ab exercises were introduced.
Ravishing Rick Rude had the best abs
Excellent information. Thanks.
I'm telling you. Getting 6 packs needs Kitchen DISCIPLINE. The moment you master that, abs.
If you need to get your abs popping and you don't train them, do it for a few weeks prior to showing off.
The metapump is definitely a thing.
It's wild to see people saying everything you've been saying for years. I'm not mad, I'm just disappointed at myself for not being confident enough to post more.
Chris - shirt game as of late is on point. 🤘
Solid gold as usual. I'm motivated
The mathematical equation is
Clean whole high protein foods + strength training + 45min on stairs (after workout) + low carbs + low fat = abs
It's simpler than that. Caloric Deficit until Body Fat % is low enough for visible abs.
If that regime works for you, amen, do it!
@@eyflflanegative. you will need to do some sort of strength training and intentional movement in order to develop the ab muscles.
He is so right.
Mike is hilarious and informative
Dr Mike is hilarious, also knows his shit. Love it 💪🏻💪🏻
1:59 "The cool thing about that is you have a really small-"
...and at this point, my youtube paused to buffer
RP literally changed my life
I’m new here what’s RP?
@@FiLipiNoJezusHis YT channel name : Renaissance Periodization
How's the app?
@@bellerophon- neither are the prettiest or most intuitive; it takes some work to get into a flow. But I’m in the best shape of my life, so there’s that.
Working on getting my abs bigger and thicker now
Wow he got really shredded recently. His face features got really sharp. Keto recently?
I didn't train abs for a decade and had a great physique, but the abs never popped. I did a lot of compound lifts which hit them especially exercises like front squats. one day I thought I'd train them just for kicks to see what happens doing 4 sets of crunches to failure at the end of every training session. They went from drawn on abs to abs you can see through a shirt.
Awesome! Last night i heard their podcast for the 3. Time and was hoping they would do it again soon. Brilliant! 🙌
Chris, I’d be interested to hear more more about your Sibo FODMAP journey. So many people are going through this, and it would be interesting to hear from your perspective.