this is okay this is great this is a work of art now what's the difference between the three physiques it's the abs everyone that hits the gym can build muscle but not everyone can get six-pack abs it shows a level of leanness discipline and dedication that only a few men can muster up this video will show you how you can get abs fast so you can go to the beach with your friends this summer and take off your shirt with confidence let's get into it so the way to get abs fast is to attack it
from both both sides what do I mean by this you have your core muscles then it's covered by all this layer of belly fat so you need to reduce and thin out the fat layer and make the ABS bigger at the same time as long as you do that you're well on your way to getting abs this summer okay so the first part of this video we're actually going to go into how to make the ab muscles bigger so they protrude more the second part we're going to get into how to thin out the layer
you must do both let's get into the first point imagine a tree in the rainstorm there are some trees that just fall apart and other trees just stay sturdy because they have a thick healthy trunk this is what the ABS are for your body it's like the trunk that stops you from falling off side to side whenever there's some little thing that tries to topple you now if you training the gym and all you're doing is just machine exercises you're just sitting there just lifting things up standing there with your arms fix doing tricep extensions
you know sat there extending your legs doing leg extensions it doesn't really requ require you to stabilize yourself to balance yourself to engage the core now when you do free weight exercises bench press squats deadlifts at each second you have to make sure that you don't topple over that you don't fall backwards or forwards or diagonally so what's happening is that your core is getting engaged not just your abs your obliques your lower back everything is engaged to make sure you stay like that strong trunk the effect of that is that not only are you
training those muscles at all times you're actually able to overload them with heavy weights why because in compound movements you usually deal with heavier weights 80% of getting big ab muscles comes from doing free weight compound movements next when we talk about the ABS it's not just the six-pack that you see which people obsess about it's also the obliques it's those two things on each side that really give that outer definition to the ABS and make you look like a Greek spotten warrior and the obliques get neglected it's arguably even more functional than the ABS
because it's really what stops you from toppling from side to side and again how do you engage them how do you train them by doing unilateral exercises where you have to balance and not fall over in the upper body you might do unilateral shoulder presses oh each time you're stabilizing with your obliques and in the lower body you could obviously do lunges Bulgarian split squats atg split squats that require you to balance and stop you from toppling over again you will always be working your abs this way this is what's going to give you a
80% of the result when it comes to building a healthy strong core next okay now we finally move on to the ab exercises because they do help and it's like training the biceps you want to get big biceps with doing chinups but eventually you do want to do bicep curls to add that extra little cream on top my favorite ones will always be the hanging knee raises and hanging leg raises because when you actually get abs you're going to get a two pack first and the two Pack's going to be at the top then you're
going to get a four pack which is the middle two then going to get a sixpack which is the bottom two because belly fat tends to gather at the bottom of the belly but if you work that lower two ABS which the hanging knee and leg raises preferentially Target the lower abs then you're balancing out that natural pace at which ABS get revealed and you're working the lower two ABS which probably get the least amount of attention in all the other exercises on top of that I think it's a very functional ab exercise because you're
hanging and hanging is very healthy it's also good for your grip strength and here's an extra bonus Pro tip why does muscle grow because it needs to withstand the stress the problem is that people are doing 30 40 50 reps of crunches and your body is like okay I feel tired bro but why do I need to get bigger I just handled 50 times what you wanted me to do I can do it next time but if it's heavy like you do weighted knee raises weighted like with a dumbbell between your feet then your body
can only do it six times eight times and it's like oh my God okay that was hard let me get bigger and stronger for the next time I always talk about building strength in that 5 to 10 rep range and doing weighted knee raises is a pro tip that only some of you will take but those of you that do you will get insane results next so now we're going on to thinning out the fat layer part and the first point obviously has to be you need to drop body fat by staying in a moderate
calorie deficit let's take the moderate part why do you want to stay in a moderate deficit because if you go too fast you're always going to bounce back you've probably experienced it before so don't try to take shortcuts when it comes to Fat Loss slow it down and the next big mistake is that people seem to think if I work out my ab with ab exercises and it hurts over there that means the Fat's going away from that part of the body if you've seen a lot of my videos you know by now that spot
reduction is not a thing you can't just lose fat from your belly and nowhere else on your body and for most people it is the last place that you're going to lose fat your arms your face and your your belly mostly especially for guys so what you have to to do is just stay in a caloric deficit long enough until your body starts to take fat from the belly and eventually from that lower belly from the gun you just got to stick with it and be patient and that's the only thing you can do next
the reason most people actually can't get abs is because they do too much high-intensity cardio I know it's a bit controversial but you're going out there doing all this sweaty football Jiu-Jitsu boxing all of these things and you come home you're super hungry and you just eat like a madman and you eat way more than what you you burnt and even if you manag to control yourself that night the next day you eat truckloads that's basically why I never got abs when I was in high school and I used to play football literally literally 3
hours a day intense football 3 hours a day and I still had belly fat why because I was eating so much so instead of doing all that just walk Walking just melts the fat imagine as you walk that the Fat's just melting away and it's just going away from everywhere and that's exactly what happens if you walk 10,000 steps a day now most people don't prioritize it because they're like oh it doesn't feel like I'm doing much it doesn't matter what it feels like it matters what's actually happening and what's actually happening is that you're
being very smart about your fat loss by taking it easy on your mind and on your body staying in a deficit and just walking 10,000 steps if 10,000 steps is hard which it is for most people try to just do it three times a week to start build up to it 5K 6K 7K steps gradually build up but the key Point here is to walk instead of doing all this other hardcore cardio next drink lots of water this is huge this is another one of these points that you're like oh yeah you know I get
it it's healthy I'm not really going to do it you're not really going to do it are you you're not really going to watch this video and actually drink more water tomorrow are you what water does is it not only helps with fat loss because you're constantly peeing out the extra toxins extra whatever you have to flush out and you're getting less bloated and just chunky it just makes you healthier it makes you feel better and and most importantly when you're hydrated you don't get false hunger signals most people mistake dehydration for Hunger they just
somehow crave something I had it earlier today where I came back from working outside and I came home and I just really wanted to eat something it was almost like stress eating I just wanted to just eat and I remember thinking I'm not actually hungry am I and the eating was basically thirst now most people won't think like this when they get that urge they're not going to make that extra step of thinking it's thirst they're just going to go for the food what's the buffer against that is you stay hydrated so that those impulsive
Cravings come less you'll be surprised how much of your hunger signals is actually fake when you start having 500 mL like a pint of water regularly throughout the day and getting a fat water bottle that you have to finish is a good way to do that because if you get a small water bottle you're always thinking subconsciously how do I save it so that I can drink more and stop refilling it whereas if you have a fat water bottle you're thinking how do I finish this godamn thing do you see the lengths I go to
to help you next is reduced foods that are going to make you bloated for me it's processed fried food and car Korean instant Ramen will get me really really bloated like I'll get this fat belly protruding out and fried fruit from the Korean Street Market that will usually make me bloated find out which one it will be for you but I would wager a bet that it's similar to mine so fried food processed food somehow is going to make you that air food filled belly bloated look and of course that's just not a good look
to have if you want to have ABS by the way if you get big ab muscles when you get bloated like this you might still be able to see the outline but it's just not an aesthetic look and it's not healthy for you so reduce foods that cause you to be bloated which by the way are usually foods that are high in calories all right so there you have it guys you want to make the ABS bigger thin out the layer and that's the fastest no way of getting abs fast see you in the next
one bye-bye
