1 - do free weight compound movement @02:00 2- Do unilateral exercise @3:00 3- Do knee weighted reps @3:44 4- caloric deficit long enough 5- walk 🚶 10.000 steps a day 6- drink a lot of water 7- avoid proceeded and Fried food that makes you bloated
This is probably the best video I’ve seen so far about getting abs. Kept it simple and straight to the point. Everything you said is factual and true. The way you said it was easy to understand and didn’t feel like you were calling anyone out or saying “you’re not getting results because of ____!” like a lot of videos do. You spoke in a calm manner. You covered everything too, including obliques, lower abs, and core stabilization. All in less than 10 minutes. You even gave examples of exercises you can do to target those areas. I really appreciate you making this. Will definitely send this to my friends who want abs!
Get abs don't need ten minutes of explanation: eat less, do burn calories exercises or sport each time you can.. All the abs workout he says are pretty useless IF you want to show your abs.
"attack from both sides" is probably the best advice you could give people! it is easy to get narrow minded and hyper focused and wanting to be perfect in one facet, however its far healthier and more achievable to critically think about multiple variables and close in on that goal! great vid
Same here ! Have you tried re calculating your calorie needs ? As you’ve gotten lighter from dropping fat your caloric needs would have also dropped. You might be in a maintenance state now on your current plan
@@liamsnowman8030 Not yet, but what I learned about myself my abs are level 0... they are so weak it's pathetic. xD So I've started with calisthenics for babys.
Youre the only fitness person who’s actually got me results. I’m got really big(not really lol, just bigger), and now I’m watching you for help for cutting so thank you!
I swear to God I was thinking about getting rid of the little amount of waist and belly fat I have, and I haven't said nor searched anything about it, and next thing you know TH-cam recommended me this video. Keep in mind I haven't searched anything relating to this topic. We're living in a fkin simulation. Great video btw 10/10 exactly what I needed.
I like the the little white bars at the bottom for different segments bcz that keeps me from being distracted. I have trouble keeping my attention for longer periods so i really appreciate that little detail.
6 months ago i subscribed to this channel and 2 days ago on my birthday i hit all my goals. genuinely changed my life, never thought i'd have a 6-pack. wishing you the best and all the success in life.
I accidentally discovered this routine by my making these mistakes too. It's nice listening to someone who also went through it. Crazy how your mindset is the real challenge and not the gym.
Just up your protein and lower your carbs. Here is an example what you can eat Morning: 4 boiled eggs, banana if you feel like something sweet. Afternoon: 250 grams of chicken and 80 grams of boiled rice. A protein shake. Evening: 250 grams of chicken and 80 grams of boiled rice. Drink nothing but water. Protein has a high satiety index. But if you feel some sugar craving in the evening, then eat an apple and drink water. Do weight resistance training 3-4 times a week. I will suggest compound exercises. Squat, deadlift, bench press and overhead press. Add a little more weight each week. If you do this for 3 months, you will definitely see results.
Would you consider sharing a one-week meal preps routine in a video once ? Thank you so much for all your work and knowledge sharing Wanhee ! You're making a great job, really appreciated
Thank you man. I appreciate that you keep it honest and straight forward. It's such a simple thing to get into the habit of doing and yet people want instant results. Nah man... Take your time, even if it takes 6 months, a year... whatever it may take, just be consistent and stick with it. You won't get abs in a week or a month, but you won't find ANYTHING out there that will.
this video is so amazing I was super duper fat and now I’m finally getting to the 3rd layer of my plan and I look great IN COMPARISON to what I looked like but my skin is RUINED…I don’t believe I’ll ever have this, I’ve undone the damage but that doesn’t mean it didn’t happen. Now you know why you’re on my skin sir thank you this has at least given me more tools to progress. And that’s all that matters right?
You're an inspiration! I find it so difficult to stay away from sweets, but my belly has started to stick out and I'm sad! It's like an illusion I chase after but then ruin it all by going back to eating sweets.
Man, I am 14 and thought I'd be stuck with 2 pack abs forever, and i was kinda disappointed 😅😅 Watched your video, and omg, your video seems to truly work. You carefully explain things in a detailed way and say WHAT actually needs to happen instead of those youtubers who are like "5 Minute six pack exercise" Now i know that six packs aren't just pure overloading the abs but instead just a mix of different things that combine to make the abs appear more. Thank you a lot ! This has to be the best ab video i watched !!!
Wow I've never thought of or heard of weighted knee raises. I just tried them and it seems to have solved all of my issues with the exercises hopefully I can really strengthen my core now:D
Development of abdominal muscles: It's crucial to do free-weight exercises, like the bench press, squats and deadlifts, that engage and strengthen the core muscles, including the abdominals and obliques. Unilateral exercises, such as shoulder presses and split squats, help strengthen the obliques. Specific abdominal exercises, such as hanging knee raises and hanging leg raises, are recommended, including adding weight to increase effort and promote muscle growth. Reduction of the fat layer: Maintain a moderate calorie deficit to lose body fat sustainably. Understand that localized fat loss is not possible; you need to lose fat from your entire body, which will take time. Replace intense cardio exercises with daily 10,000-step walks for better hunger management and more effective fat loss. Drink plenty of water to avoid false feelings of hunger and stay hydrated. Reduce foods that cause bloating, such as fried and processed foods.
Man, thank you for the advice! I am doing this "6 pack in 30 days" app and yes, I am aware it takes much more time and effort than that to get a 6 pack, this is why your video is so helpful! I am nearing my 60 days streak there, I can see and feel the results, but this belly fat is a real pain in the bottom :) I will now focus more on my diet and hydration + extra walking/running never hurt anyone. Those freeweight exercises sound extra important too! Definitely trying out the hanging ones. Again, thanks a lot, you reached me with this one
I absolutely love your channel and have been a loyal subscriber since finding you. You give real, to-the-point, no BS advice and tell directly what to do to achieve the body of our dreams and I absolutely love how you break everything down in easy to understand steps and telling why each step works, plus showing clips of yourself doing them. You're a great teacher and I have seen major improvements in my body since following your fitness journey and applying what you learned to my own fitness regimen. I am seeing results! Thank you for everything
its a good video but i knew all of this already so i didnt know what to expect but i like how some people just expect to get abs from watching a video and then get dissapointed and blame it on the video
Know the difference between the abdominal muscles and the core folks. Your core is not particularly visible from the outside and is the 'tree' or whatever. However, your abdominal muscles (the bits the poke out) are extended when your knees and chest are maximally far apart and contracted when they are close. Start with decline sit ups and progressively overload by adding weight. Do the same with hanging leg raises. Treat them like any other muscle and they will grow. Abs are made in the gym and revealed in the kitchen. If you have developed abs you will be able to see them at much higher bf%
compounds do not develop your abs, anyone who has trained for a long period of time knows this is bs. Firstly, from a stimulus to fatigue ratio its such a dumb way to go about your training. Squats and deadlifts are hugely taxing on the CNS and result in you not being able to go as hard on your other movements. The abs/core are used to being under tension every day and subsequently love volume/recover very quickly. Secondly, through training your abs this way you will never get them close to muscular failure which means they will not develop. In squats it is never the case that your core/abs are the limiting muscle group (for most anyway). Do ab isolation work people. It is equivalent to saying I'm not going to do any bicep isolation as my barbell rows/deadlifts "overload" them sufficiently.
hey Wanhee, always appreciate the content. just want to vent bout my encounter with a toxic physical trainer. he basically nagged at me for the entire session telling me i shouldn’t weigh myself everyday even though it has been working for me before i even went to see him. confronted him about it and he started gaslighting me about other things i didn’t even say. like how i told him i want to achieve results in 10 weeks even though i didn’t say that at all and am in no such rush to get fitter.
The compound exercises are the most important step that most folks focused on visible abs don’t do… OHP, squats, front squats, deadlifts, etc. really thicken the abs, only after getting strong is targeting the abs worthwhile… with the caveat that hanging leg raises and other calisthenics are good for strong core no matter what…
Genetics will also play a part in determining if whether or not you will ever get 6 pack abs-talking about muscle insertion specifically. Just look at Dwayne “The Rock” Johnson. He’s definitely cut and he definitely has the ab definition, but he fails to get that coveted 6 pack simply because of his genetics. But this shouldn’t be an excuse to not aim for ab definition. Work for it and proudly show of that hard work, be it 6 or 4 packs. 💪
Great vid! One thing about avoiding food that bloats: I actually have not been avoiding all of them, because really healthy and low-in-calorie foods make me bloat (like dark leafy greens and lentils), but the bloat actually keeps me full for longer. I know thats kinda weird, but the bloat prevents me from going for more food, which is my main problem that I just fking love to munch and am always hungry. And also, I want to be able to eat more lentils because they're so healthy and sustainable, and taste really good, and from my research, your body eventually adapts to it and the bloating stops. Working my way towards that!
The water and walking are completely true. I walked/jogged 3 miles today. And only drank water and tea. It made me less hungry. I ended up fasting for 21 hours because i wasnt hungry(including sleep). Then i went on to do 3 miles and my abs were poppin
This was good! And yes water helps a ton. The only part that bothered me a little is the walking instead of running lol. I am a runner and I that is one of biggest things for me. I am afraid of getting out of running shape
Excellent video and very well presented. From experience of getting to 10-12% BF myself.... Getting to 15% is not to bad, pretty plain sailing just rinse and repeat routine. However sub 15% is where you need to get really focused and sometimes do more cardio or increase your deficit. Your body is very adaptive and the lower your body fat gets you need to start throwing some curve balls against your survival mechanism. I drop my calories to 2k per day and add just a couple of 4 mile jogs with my usual routine , it really helps and seems to get me over the line.
2:54 and yet for bodybuilding this is not optimal, according to the experts. You want the less use of other muscles assistance to target an specific muscle group. This way we can maximise stimulation of that group and control actual failure and this intensity. Now perhaps for athletes and beginner bodybuilders, these compounds movements may be the best choice, progressing to more isolation movements.
3 Days - 1st. Day: 3L of Water and 8g of Salt, 2nd. Day: 1,5L of Water and 4g of Salt, 3.rd Day: 4L of Water and 3g of Salt - Debloat/Flush fast asf (Not healthy nor reccommended but giga effective) Of course, this is Water Fast so no calories only water/black coffee/green tea allowed.
I think my problem is I'm skinny fat. I'm like 135lbs. 5'4''. I have some muscle definition and I can see my upper abs but my lower abs have some belly fat. if I go to into minor calorie deficit I will look much smaller and skinnier.
i think the solution for that is to still go for a calorie deficit but pump the protein intake and work hard, after your fat % is low you bulk a little and try to get buff, sadly skinny fat is super hard
Just start properly training at your local boxing gym. Youll become in incredle shape and also meet friends, build real discipline, build real mental strength, solid routine, build real confidence etc
1 - do free weight compound movement @02:00
2- Do unilateral exercise @3:00
3- Do knee weighted reps @3:44
4- caloric deficit long enough
5- walk 🚶 10.000 steps a day
6- drink a lot of water
7- avoid proceeded and Fried food that makes you bloated
Thank you 🙏🏼
🐐
Proceeded?
a caveat is, if you are on a day you want your abs to pop, you don't want to drink lots of water, that water weight will completely muddy them
@@Stantheman848 processed*
This is probably the best video I’ve seen so far about getting abs. Kept it simple and straight to the point. Everything you said is factual and true. The way you said it was easy to understand and didn’t feel like you were calling anyone out or saying “you’re not getting results because of ____!” like a lot of videos do. You spoke in a calm manner. You covered everything too, including obliques, lower abs, and core stabilization. All in less than 10 minutes. You even gave examples of exercises you can do to target those areas. I really appreciate you making this. Will definitely send this to my friends who want abs!
Get abs don't need ten minutes of explanation: eat less, do burn calories exercises or sport each time you can..
All the abs workout he says are pretty useless IF you want to show your abs.
"attack from both sides" is probably the best advice you could give people! it is easy to get narrow minded and hyper focused and wanting to be perfect in one facet, however its far healthier and more achievable to critically think about multiple variables and close in on that goal! great vid
I am almost there but it's so frustrating seeing that last layer of fat just not dissapearing...
Same here ! Have you tried re calculating your calorie needs ? As you’ve gotten lighter from dropping fat your caloric needs would have also dropped. You might be in a maintenance state now on your current plan
@@liamsnowman8030 Not yet, but what I learned about myself my abs are level 0... they are so weak it's pathetic. xD So I've started with calisthenics for babys.
you need to lower your kcals a bit more probably since your maintenance has gone down thats all
Same! Making progress but it’s slow!
Same, I am at the weight that I need to maintain, but my face are getting thin and muscles are building up but abs is not showing up, god dang it
my prediction for this video:
1. Calorie deficit
2. Train your abs
egggh wrong
@@sparkletimeshark4898 tips 1,2,3 are Train abs, tips 4, 5 & 7 are Calorie deficit, the only thing that's not part of those two is 6.
That’s really all there is for abs
@@VskatemanV nah cardio also helps build abs especcially stairmaster and lean foods help achieve the best abs
lean foods? @@JaheimPhipps
Youre the only fitness person who’s actually got me results. I’m got really big(not really lol, just bigger), and now I’m watching you for help for cutting so thank you!
I swear to God I was thinking about getting rid of the little amount of waist and belly fat I have, and I haven't said nor searched anything about it, and next thing you know TH-cam recommended me this video. Keep in mind I haven't searched anything relating to this topic. We're living in a fkin simulation.
Great video btw 10/10 exactly what I needed.
it happens with me too. i was thinking abt a video that i watched years ago, and that day i got that exact video that i was thinking abt
I like the the little white bars at the bottom for different segments bcz that keeps me from being distracted. I have trouble keeping my attention for longer periods so i really appreciate that little detail.
6 months ago i subscribed to this channel and 2 days ago on my birthday i hit all my goals. genuinely changed my life, never thought i'd have a 6-pack. wishing you the best and all the success in life.
Can't agree more. I love how you suggest simple stuff rather than focusing on doing specific kinds of exercises
I love how simple but informative your videos are. They’re also calm and encouraging
Awesome. Literally no BS video and honest, true and simple steps which can guarantee results and make us healthier.
never ever seen a better video than this. very detailed but short and less bs. keep it up
I accidentally discovered this routine by my making these mistakes too. It's nice listening to someone who also went through it. Crazy how your mindset is the real challenge and not the gym.
Wow the quality of this video was top notch! Will definitely use this advices and the exercises you recommended!
Just up your protein and lower your carbs.
Here is an example what you can eat
Morning: 4 boiled eggs, banana if you feel like something sweet.
Afternoon: 250 grams of chicken and 80 grams of boiled rice.
A protein shake.
Evening: 250 grams of chicken and 80 grams of boiled rice.
Drink nothing but water.
Protein has a high satiety index. But if you feel some sugar craving in the evening, then eat an apple and drink water.
Do weight resistance training 3-4 times a week.
I will suggest compound exercises. Squat, deadlift, bench press and overhead press.
Add a little more weight each week.
If you do this for 3 months, you will definitely see results.
I think i can manage that is there someway i can contact you your Instagram or somethin ?? for queries
@@blckcosmos did you get my contact info? My message was deleted
Hey , can you give a full workout plan vid for me to emulate im the gym?
I'm glad to know I am on the right path after watching your video. I have been doing all of these for two months and it is working out fantastic.
Would you consider sharing a one-week meal preps routine in a video once ?
Thank you so much for all your work and knowledge sharing Wanhee ! You're making a great job, really appreciated
Thank you man. I appreciate that you keep it honest and straight forward. It's such a simple thing to get into the habit of doing and yet people want instant results. Nah man... Take your time, even if it takes 6 months, a year... whatever it may take, just be consistent and stick with it. You won't get abs in a week or a month, but you won't find ANYTHING out there that will.
Best explanation I heard why free weights are the better choice for core stability work.
this video is so amazing I was super duper fat and now I’m finally getting to the 3rd layer of my plan and I look great IN COMPARISON to what I looked like but my skin is RUINED…I don’t believe I’ll ever have this, I’ve undone the damage but that doesn’t mean it didn’t happen. Now you know why you’re on my skin sir thank you this has at least given me more tools to progress. And that’s all that matters right?
One of the best fitness channels in YT. Shout out for the tips and keeping it real!!!
You're an inspiration! I find it so difficult to stay away from sweets, but my belly has started to stick out and I'm sad! It's like an illusion I chase after but then ruin it all by going back to eating sweets.
Man, I am 14 and thought I'd be stuck with 2 pack abs forever, and i was kinda disappointed 😅😅
Watched your video, and omg, your video seems to truly work. You carefully explain things in a detailed way and say WHAT actually needs to happen instead of those youtubers who are like
"5 Minute six pack exercise"
Now i know that six packs aren't just pure overloading the abs but instead just a mix of different things that combine to make the abs appear more.
Thank you a lot ! This has to be the best ab video i watched !!!
Props, straight to the point, no bullshit. You got a new sub
Subbed! I've been looking for a guide like this but this is 10x better. Thanks for simplifying it! 🤸🏾♀️
I got my free workouts and WOW. This is legit everything you need. Truly could not be more grateful thank you so much for this first step!
Best video on abs I’ve ever seen.
This is the best explanation I ever heard on getting abs and it makes so much sense
Every time I watch this video I learn something new. Thanks Wanhee!
Wow I've never thought of or heard of weighted knee raises. I just tried them and it seems to have solved all of my issues with the exercises hopefully I can really strengthen my core now:D
Anyone else see a vanilla/strawberry ice cream sandwich at 00:31?
Development of abdominal muscles:
It's crucial to do free-weight exercises, like the bench press, squats and deadlifts, that engage and strengthen the core muscles, including the abdominals and obliques.
Unilateral exercises, such as shoulder presses and split squats, help strengthen the obliques.
Specific abdominal exercises, such as hanging knee raises and hanging leg raises, are recommended, including adding weight to increase effort and promote muscle growth.
Reduction of the fat layer:
Maintain a moderate calorie deficit to lose body fat sustainably.
Understand that localized fat loss is not possible; you need to lose fat from your entire body, which will take time.
Replace intense cardio exercises with daily 10,000-step walks for better hunger management and more effective fat loss.
Drink plenty of water to avoid false feelings of hunger and stay hydrated.
Reduce foods that cause bloating, such as fried and processed foods.
The before and after looks just like me and what im tryna ached I NEED TBIS VIDEO TYSM:)
Loved the video. I was looking for this video since long but no one explained it well like you did 😍. Lots of Love !
If you're reading this, enough yt tips just eat less and work out more consistently
You won't get the likes you deserve, but this is the best comment on the subject
Thankyou 😄
Simple yet effective
I needed that lol
Ok.
Man, thank you for the advice!
I am doing this "6 pack in 30 days" app and yes, I am aware it takes much more time and effort than that to get a 6 pack, this is why your video is so helpful! I am nearing my 60 days streak there, I can see and feel the results, but this belly fat is a real pain in the bottom :)
I will now focus more on my diet and hydration + extra walking/running never hurt anyone. Those freeweight exercises sound extra important too! Definitely trying out the hanging ones.
Again, thanks a lot, you reached me with this one
I love this video. Very straight forward and informative. Thanks
YES! It's a work of art!
i love your honest content! you keep me motivated thanks! is not easy to find people like you on yb thanks again
I absolutely love your channel and have been a loyal subscriber since finding you. You give real, to-the-point, no BS advice and tell directly what to do to achieve the body of our dreams and I absolutely love how you break everything down in easy to understand steps and telling why each step works, plus showing clips of yourself doing them. You're a great teacher and I have seen major improvements in my body since following your fitness journey and applying what you learned to my own fitness regimen. I am seeing results! Thank you for everything
its a good video but i knew all of this already so i didnt know what to expect but i like how some people just expect to get abs from watching a video and then get dissapointed and blame it on the video
This guy tells ABSOLUTE truth. Every point is 100% time-proven. It's really weird that people still believe in strange diets and "secret techniques"!
This is perfect. I would also say your meals should be hitting your protein levels daily.
Thank wanhee for such informative video. 👍🏻
Know the difference between the abdominal muscles and the core folks. Your core is not particularly visible from the outside and is the 'tree' or whatever. However, your abdominal muscles (the bits the poke out) are extended when your knees and chest are maximally far apart and contracted when they are close.
Start with decline sit ups and progressively overload by adding weight. Do the same with hanging leg raises. Treat them like any other muscle and they will grow. Abs are made in the gym and revealed in the kitchen. If you have developed abs you will be able to see them at much higher bf%
compounds do not develop your abs, anyone who has trained for a long period of time knows this is bs. Firstly, from a stimulus to fatigue ratio its such a dumb way to go about your training. Squats and deadlifts are hugely taxing on the CNS and result in you not being able to go as hard on your other movements. The abs/core are used to being under tension every day and subsequently love volume/recover very quickly.
Secondly, through training your abs this way you will never get them close to muscular failure which means they will not develop. In squats it is never the case that your core/abs are the limiting muscle group (for most anyway).
Do ab isolation work people. It is equivalent to saying I'm not going to do any bicep isolation as my barbell rows/deadlifts "overload" them sufficiently.
abs are part of your core and your external obliques are actually kinda visible
hey Wanhee, always appreciate the content. just want to vent bout my encounter with a toxic physical trainer. he basically nagged at me for the entire session telling me i shouldn’t weigh myself everyday even though it has been working for me before i even went to see him. confronted him about it and he started gaslighting me about other things i didn’t even say. like how i told him i want to achieve results in 10 weeks even though i didn’t say that at all and am in no such rush to get fitter.
Take health at your pace and make sure you understand it is a positive thing, ignore that guy
Incredible simple information shared by you
I hope Wanhee will do this videos forever
Awesome! Weighted knee raises 🔥
The compound exercises are the most important step that most folks focused on visible abs don’t do… OHP, squats, front squats, deadlifts, etc. really thicken the abs, only after getting strong is targeting the abs worthwhile… with the caveat that hanging leg raises and other calisthenics are good for strong core no matter what…
Your best video so far. Thank you for this.
4:18 that's such a good way to explain it
Love the 2Pac edit 😂
Makavelo tha Don!!!
You deserve 10M subs!
thanks for this video. It resume all why you need to know to get abs. Bravo
love this channel
thank you so much! will apply it
Genetics will also play a part in determining if whether or not you will ever get 6 pack abs-talking about muscle insertion specifically. Just look at Dwayne “The Rock” Johnson. He’s definitely cut and he definitely has the ab definition, but he fails to get that coveted 6 pack simply because of his genetics.
But this shouldn’t be an excuse to not aim for ab definition.
Work for it and proudly show of that hard work, be it 6 or 4 packs. 💪
Thanks uncle
Great vid!
One thing about avoiding food that bloats: I actually have not been avoiding all of them, because really healthy and low-in-calorie foods make me bloat (like dark leafy greens and lentils), but the bloat actually keeps me full for longer. I know thats kinda weird, but the bloat prevents me from going for more food, which is my main problem that I just fking love to munch and am always hungry.
And also, I want to be able to eat more lentils because they're so healthy and sustainable, and taste really good, and from my research, your body eventually adapts to it and the bloating stops. Working my way towards that!
The water and walking are completely true. I walked/jogged 3 miles today. And only drank water and tea. It made me less hungry. I ended up fasting for 21 hours because i wasnt hungry(including sleep). Then i went on to do 3 miles and my abs were poppin
Did you do abs that day?
I did abs workout for a year now, I can see no change, This was my fault 4:01, thanks mate, just realised that!
This is your very masterpiece of your youtube videos ! Awesome dude!
Clearer video I've seen thx
So this is possible by this summer? Woah. I’ve lost 32lbs and have another 25 to go to get to 145lbs ideally by summer!
This was good! And yes water helps a ton. The only part that bothered me a little is the walking instead of running lol. I am a runner and I that is one of biggest things for me. I am afraid of getting out of running shape
I am waiting for this video since long time.Thank you for making
You put a clip from the movie Norwegian Wood? Nice touch
One of my favorite books. Haven’t watched the movie yet
Great video, solid guide!
Absolutely on point and you look friendly and funny 💥😄👍
Really good video! 🔥
Thanks dude,you really helped me with this vid❤
This is for my winter arc
No bullshit detected in this vid! Thats the only advice one needs. Trust the process.
Valuable insights! ✨
Love seeing the content journey.
Excellent video and very well presented. From experience of getting to 10-12% BF myself.... Getting to 15% is not to bad, pretty plain sailing just rinse and repeat routine. However sub 15% is where you need to get really focused and sometimes do more cardio or increase your deficit. Your body is very adaptive and the lower your body fat gets you need to start throwing some curve balls against your survival mechanism. I drop my calories to 2k per day and add just a couple of 4 mile jogs with my usual routine , it really helps and seems to get me over the line.
If you need abs to feel confident, you've got a lot of healing to do
Actually leg raises more so target the hip flexors. It's a compound movement so it does hit it a little but most the stress is on the hip flexors.
Good video for ab exercises ❤
Great tips man
Great video brother! Thanks a lot
great vidio, lots of useful info/thanks
Can you make a video regarding flexibility and mobility? I feel like this is important for building your body evenly.
LOL i rather look like Shaka Zulu then a Greek spartan worrior....good video bro
Awesome video thank you
We will make it 💪🏻
2:54 and yet for bodybuilding this is not optimal, according to the experts. You want the less use of other muscles assistance to target an specific muscle group. This way we can maximise stimulation of that group and control actual failure and this intensity. Now perhaps for athletes and beginner bodybuilders, these compounds movements may be the best choice, progressing to more isolation movements.
3 Days - 1st. Day: 3L of Water and 8g of Salt, 2nd. Day: 1,5L of Water and 4g of Salt, 3.rd Day: 4L of Water and 3g of Salt - Debloat/Flush fast asf (Not healthy nor reccommended but giga effective) Of course, this is Water Fast so no calories only water/black coffee/green tea allowed.
The perfect vid for summer, thank you!
I think my problem is I'm skinny fat. I'm like 135lbs. 5'4''. I have some muscle definition and I can see my upper abs but my lower abs have some belly fat. if I go to into minor calorie deficit I will look much smaller and skinnier.
I’m 130 as a male 5”6 I’m skinny I can see rib but the same thing I’m skinny fat can’t get that layer out
Me too, I've been stuck like this for ages and if I restrict calories I start to have the body of a child , it's brutal
i think the solution for that is to still go for a calorie deficit but pump the protein intake and work hard, after your fat % is low you bulk a little and try to get buff, sadly skinny fat is super hard
Bulk bro
This is why I go to the climbing gym!
Very educational and informative video man!
Processed food probably more important than calorie deficit right?
Wanhee 완희, This made me laugh so much! Thanks for sharing!
Bot
5:50 that just like me fr when I was doing Karate 🥋 3x times a week
Can the walk 10000 steps be replaced with some jogging? So to reduce the time ?
Just start properly training at your local boxing gym. Youll become in incredle shape and also meet friends, build real discipline, build real mental strength, solid routine, build real confidence etc