So, six pack abs is what you
You see, I put together my best 13 tips, both nutrition and training to make
sure that you complete the journey to a six pack once and for all.
Which, by the way, starts in the bathroom. So, the first thing on the list actually has
to do with the first thing that you need to do in the morning. And that is you need to reach for this before you reach for this to jump in the shower.
And that's because we wake up most often in a dehydrated state. So, what I want you to do is drink 16 to 20 ounces of water upon waking, I mean before you do anything else. You see, it starts the habit early and you can continue this, maybe you need one of those reminder water bottles, but water is going to be
essential because if we don't have it, every other training tip and even every other nutrition tip in this video is going to suffer if you don't. So now when it comes to the training side of getting six pack abs, the sequence of the exercises you perform is actually more important than the exercises
themselves. I know that surprises you, but I want to show you how to get this right every single time. All right focus when you're looking at ab exercises
on what's actually moving. Because these are the same exercises, but they're
done in different orders. If I focus on what's moving, I see the top and the bottom in that exercise. I see the top moving but the legs staying still here, and I see the legs moving and the top staying still. Well, what is the
right order? This is not right. Because what we want to do to get the most out of your ab workout is go this way. You want the bottom-up movements where just the legs are moving to come first and that's because we need the most energy at the beginning of the workout to handle these moves because we have to lift the additional weight of our legs. These are always going to be the most difficult exercises you do. Next, we want to still focus on any exercise that's got the legs moving, but the top is moving too, you're getting that additional in this case from the obliques so you're able to do it after you're a little bit fatigued here. The last exercises that you put into your workout are always going to be the ones that just move the top, because no matter what state of fatigue you're in, you're still going to always perform these movements without compromising the overall effect of the workout. All right so now piggyback that on top of that division half for your workout, I
got one here for your plate too where we actually want to divide your plate.
Because if you do this nutrition will become a lot more simple for you. If
you visualize looking down at your plate, think of it as a clock. Right? And
if we look down at the clock, all I want you do to is focus on two times, 9:00 and 9:20. Once you do that, the rest is easy because all you do is then
portion out your plate with different components or macronutrients. In the
largest portion here, that's where you go with your fibrous carbohydrates,
right? You're leafy vegetables, your green vegetables, the things that
crunch. I have a whole list of them for you on our website, I'll link it down
in the description below. Second you then fill up that portion of the plate,
the second largest portion, with protein. And again, it doesn't matter if
you're following a vegan diet or you're a meat eater, your proteins go here
in this proportion. And then you fill up the rest of your plate with your
starchy carbohydrates, and notice I'm not avoiding them entirely, I think
they're an important part of a healthy balanced nutrition plan, but they do
get the smallest portion because we tend to overeat those if we're given free
reign. And then over the top of it all is our incidental fat. Not piling it
on, but more so cooking with it. The fact is guys, when you divide your plate
like this nutrition becomes a lot easier, counting calories is not something
that you have to do and at the end of the day when we get our nutrition in
check the six pack abs are a hell of a lot easier to see. So, counting
calories isn't the only thing I hate counting, I actually think counting reps
is one of the worst ways you can go about your ab workouts. You see what you
need to do is you need to stop counting reps and instead make them count. And
that means trading in quantity for quality. See, if your ab workouts look
like this, I can guarantee you're not getting the most out of them. Speeding
through repetitions just to reach a certain number is not going to get you
the results you want. Instead, they should look more like this. And I know it
looks slow and I know it looks deliberate, but really what you're getting is
a quality contraction. So, instead of counting reps, if you count the
contractions you'd actually be on the right path. And again, it doesn't
matter how long it takes you, as long as you accumulate good repetitions
here, what looks like it's slow is actually the fastest way to see abs. Now
let's take that a step further now and see how we can apply that specifically
to some of your lower ab exercises. And see if you want to get more quality,
then you've got to focus on doing things like this, and that is what are you
actually trying to move? If you want to get the most out of your lower ab
movements, it's the pelvis that matters the most. Is the pelvis moving
through space? If it's not, then you're not flexing your spine and you're not
working your abs to their fullest extent. That's the first thing. The second
thing is, is there something we can do to recruit lower abdominal muscle fibers
better? Yes, we can do it by contracting your adductors. If your ab movements
allow it you would actually squeeze your knees together or cross your feet
over like this and then perform your ab movement. The additional stability
that comes from the adductors on to the pelvis gives you more leverage to let
those fibers do a better job of pulling. You'll feel the difference
immediately, so give it a try and I promise that quality of every repetition
is going to go through the roof. Just like those bottom-up movements, we
actually have an opportunity to do two things to dramatically reduce the
quality of all of our tap down movements. The first one is, again, the thing
that's moving. Here, we're not looking at just bending our neck and grabbing on
for dear life, we're trying to actually get our shoulder blades off of the
ground. So, just like the pelvis is driving those lower ab movements,
shoulder blades getting off the ground will drive proper top-down movements.
And there's another thing we can do here to enhance the contraction and quality
of every repetition and I call it the folding ribcage. You see if I were to
draw an imaginary line right here under my ribcage and then just focus on
just trying to fold my body in half upon that line you will feel a much
better contraction on every single one of your top-down movements. No matter
what crunch variation you're performing, if you focus on folding right there,
the quality will increase dramatically in the long run. So, one of the
techniques I like to tell people when it comes to creating an overall benefit
in terms of fat loss, is to seek out the opportunities where you can sort of
just sneak in the things that have a marginal impact their own, but together
can actually make a difference. And that's where I reach for three things that
I just use every single day, and that's Green Tea in the form of a supplement
- green tea extract, Red Pepper Flakes which I put on my dinner at night
which I shared in my full Day of Eating video. And I also shared Cinnamon,
how I like to use a large amount of it every single morning in my oatmeal.
Whether it be through increased insulin sensitivity, decreasing your appetite
or just by increasing your metabolism each of these act in their own way, but
the big thing is they're very simple to add at very little extra cost to you
in terms of effort level. The next step is actually something I shared in a
recent video of mine because it's something that I have adopted into my own
nutrition plan in just the last year, and that is the addition of Ginger
every single day. You see Ginger has the ability to help our fat loss efforts
by decreasing our insulin sensitivity. It also has an effect on our training
because it decreases muscle soreness. So, if you're embarking on your journey
to a six pack, but each workout leaves you too sore to get much out of the
next one, then this is where this can have an impact in both ways. All I do
is just simply reach for a pinch of pickled ginger just like this every single
morning. It's the consistency you're going for here and remember it's these
small things that add up when we're trying to have an impact on our nutrition
and we know that nutrition holds the key to seeing those six pack abs
ultimately. So, the kitchen isn't the only place that the little things
matter. Jesse actually tells me that they matter in the bedroom too. Wait,
what? Well, that's where I do my ab work. Of course. So, when we're talking
about ab exercises, the little things are how you breath. Because on every
repetition of every exercise you do, you should be breathing. But are you doing
it right? Well, here's what you want to do. As you do a typical crunch, yes
you want to exhale, but you don't want to actually push your stomach out as
you do it. A lot of people confuse the exhale with the pushing of the
stomach. You actually want to do the direct opposite, blow air while pulling
your stomach down. And we call this cinching. You want to cinch your stomach
down to activate the Transverse Abdominis. And without this activation, yes you
might wind up with a six pack, but it's going to look bloated and distended.
Remember, the little things count everywhere, right Jesse? Yeah, something
like that. So, if you've been waiting for the real secret tip, here it is.
You've got to have whipped cream and frozen yogurt every single night. Okay,
maybe not exactly whipped cream and frozen yogurt. Guys, the point is, this
is something that I actually do and I shared that again in my Day of Eating
video, because I need something to make the process enjoyable. But if you
hate the process, then you're not going to get to where you want to be.
Ultimately, if getting six pack is torture, you're going to stop before you
every do. Now, am I saying having a hot fudge sundae with Double Stuf Oreos
on top? No, I'm saying choose something a little more responsible, a
healthier option that still satisfies that cheat seeking impulse you have
that's going to keep you on track, but at the same time keep you sane.
Speaking of sanity, one of the fastest ways to become frustrated is to actually
have a set of six pack abs but actually not like the way they look because
something's missing. I can tell you what's missing, most often it's the
crooked muscles that you didn't pay any attention to, and that is the
Serratus and the Obliques. Because much like a good picture, the frame is going
to focus your eye on the masterpiece that you created. If you don't have a
frame it just doesn't look right. So, while there's a million different
exercises you can do to train your Obliques and Serratus, this one is
particular gets it done in one move and it's called the Corkscrew. And the goal
is simple is to twist as you come up and press down through your hands, getting
that protraction for the Serratus and getting the twisting for the Obliques.
Regardless of what exercises you choose, remember the framing is as important
as the picture itself. And now that you know it, remember not to forget it.
So, if the Serratus and the Obliques can taper your eyes and make them focus
more towards the midline, a pyramid will tend to focus your eyes up towards
the top. But if you're putting all of your focus up towards the top of this
pyramid, then that's what's actually causing a problem for you to get your
six pack. Because cardio is not the basis in the foundation of getting six pack
abs and neither is ab training. And a lot of people think that that is the
foundation. But we know, that as we've covered here already in this video,
nutrition has to be the foundation of everything you do. If this isn't in
place, the saying goes, you can't out train a bad diet. No matter what you do
up here in terms of working out, it's never going to undo what you're doing
wrong down here in the nutrition. Hey Jeff, you got any snacks for me? Uh,
I've got an apple in the fridge. No, dude way too much sugar. Grapes? Dude,
even more sugar. You want a carrot? Ah, figures. Might as well be a candy
cane. You got any jerky for me or something, I mean come on. Jerky. Fucking
jerky you. And finally, though extremely important, extreme nutrition tactics
are not necessary and never will be when it comes to getting abs. Avoiding
apples, grapes and carrots because you think that's what's standing between
you and a six pack, is sort of like the same mentality of thinking that
throwing a deck chair off of the Titanic was going to save it from sinking.
It's the bigger picture items that maybe we're not necessarily ready to come
face-to-face with or change, that often times are really standing in the way
and those extreme tactics are never necessary, it's just what we use to
distract ourselves. But now we have an actual list here where we can start to
adopt even a few of these to set us on the right path to getting those six
pack abs once and for all. So, if these 13 tips have you excited to start
your journey to six pack abs, but you're looking for more, I've got a 22-day
ab workout that you're going to want to follow along with me here. Or, my
complete Day of Eating video that I referenced a few times in this video that
you're going to want to check out. If you're looking for step-by-step daily
meal plans included with all of our workouts, you can find them over at
we put one out. See you soon.
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