How to Get a Six Pack - ULTIMATE STEP BY STEP GUIDE!!

Get the truth on how to get a six pack (and get out of Ab “No Man’s Land” Forever!)

are you tired of hearing about shortcuts to six-pack abs and guys I’m with you pull up a chair I’ve got you covered I’m gonna take you step-by-step to how to get a six-pack regardless of what body fat level you’re at right now [Music] what’s up guys jeff cavaliere athleanx. com so you’re looking for a step-by-step way to get to a six-pack and you haven’t quite found that truthful information out there that’s going to get you there so what I wanted to do here at athlean-x was put together a video where we specifically addressed how to get to a six-pack depending upon the body fat level that you’re at right now okay we know that there’s a lots of different variations of body fat levels that we can have in the path to a six-pack is gonna be greatly different depending upon where you are right now so what I’m going to do is cover all the different ranges of my fat and tell you specifically what your path should be what you should focus on and what you should ignore so you can find that helpful video that you’ve been looking for all along so we’re going to kick it off right away with our first group are 30 to 40 percent body fat level okay first up 30 to 40 percent body fat and know guys I’m saying body fat and not body weight because there will be some guys that are going to step on the field this weekend in the NFL playoffs that are close to 300 pounds that are almost sporting six-pack ABS because these guys are just complete beasts in terms of their physical development they are not fat just because they weigh a lot these are big men that have a lot of muscle so you have to be careful when you distinguish but that being said this right here is what a guy at thirty to forty percent body fat would look like so if you can identify with this your tackk plan is as follows you want to focus 90% of your efforts on changing your nutrition habits okay and two things in particular you want to make sure you’re making small changes small changes made over the course of time right then take you a day to get this to this point guy so it’s not going to take you a day to get out of it so you want to make small changes and try to simplify your meal plan choices take five breakfast —is that you actually enjoy eating and then rotate through those that’s plenty of breakfast options to last you for many many many weeks without becoming bored or stale because a lot of guys want of repeating the same meals anyway each and every day secondly supplementation do you need supplements at this point my answer is no you’re focusing on the minutia when you should be focusing on again change your overall dietary habits and at this point supplements are kind of a waste why because what much of happening is these guys think that all I’m taking these supplements so I can be more lacks on my diet here and that’s not that that’s not the case matter of fact I tell guys I don’t want to see in order for athlean RX supplements if you’re here because you’re focusing on the wrong thing first let’s get you to nutrition and order we can worry about the supplementation later and we’ll talk about that as we get down into the other groups thirdly conditioning conditioning is important guys you gotta get your body moving you have to establish with caloric deficit one of the best ways to do that is just through conditioning however you know how I feel about steady-state cardio and I feel that even here in early introduction to high-intensity interval training without the high intensity is the best way to go so if your interval is even a 2 mile per hour slow walk with a 4 and a half mile per hour slow jog if that’s what you can handle at the moment that’s what you can handle you can work yourself up but I do think that incorporating intervals into your conditioning is key finally smart strength training yes it’s good idea to be in the gym but you guys know you’ve seen this guy before in the gym he’s the one that winds up hurting himself he’s the one that uses terrible form push down on that kind of thing or the one doing crunches and pulling on his head he’s the guy that’s doing all the things he thinks he’s supposed to be but unfortunately at this weight and at this level of conditioning he winds up hurting himself and not coming back to the gym at all ok if you are a former athlete who has had experience training let yourself go you might find that you can bounce back quicker to the more standard training styles but for me I think let’s start with smart training others would recommend somebody some workout magazines might say I’ll get them bottom a program for a beginner by the way program for a guy that weighs almost 300 pounds of body weight programs gonna be pretty damn hard especially you telling you have to start doing some pull-ups so what you want to do is have smart recommendations it might be that you’re doing the physio ball wall squats because you can perfect the depth you can perfect the form you can get your body moving you work on the bigger movement so you can burn more calories but overall guys you just want to get the basics you want to get yourself going ok you will work yourself down from this group all the way down to where we’re going to get to this video but the focus has to be in the right place and that’s your game plan for right now guys in this thirty to forty percent range a quick little inspiration for you if you find yourselves here look no further than this guy right here Jack Elvin this is a guy that sent his pictures in just the other day and an absolute inspiration to me makes me know that what I’m doing here on YouTube and making these videos for you if it makes it all worth it this guy changed his life he changed his physique he used to be a guy in this bracket he clearly does not anymore and you’re gonna be able to do the same thing but again let’s start in small steps focus on what you need to focus on and let’s keep ourselves moving now right down to the next range twenty to thirty percent alright guys next up twenty to thirty percent body fat this here is an image of what a typical person would look like in this twenty to thirty percent range now what does the focus still guys common theme majority of it should be on nutrition okay at this point supplementation though can become a little bit of a factor why because as you start to become more dialed in on your nutrition you will find that supplementation allows you to become a lot more consistent and reliable in terms of the choices that you’re making right you know what you’re getting if you’re choosing the right supplements guys you’re getting nutrients and you’re controlling your portions on those nutrients so you’re able to basically get more reliable nutrition as an option but should not be your sole source of nutrition you still want to be in graining the right nutrition habits here because they’re going to carry you through all the way down to that sub 10 level as far as your ab repertoire right we didn’t really even talk about out of exercises in the first group because I didn’t think it was all that necessary you’ve got too much work to uncover the abs to be worrying about them at that point however in this case here we want start increase in the ad work before we want to start doing the basic ab exercises you want to start doing planks why don’t start doing yes crunches crunches work guys they flex the spine as one of the key roles of the spine but we don’t want to rely only on crunches you want to start doing some standing rotational work okay with light tubing or with cables just to get your abs working properly you don’t need to be doing all these complicated variations of exercise as a matter of fact a lot of guys you can thumb up below if it’s you will find that when doing certain reverse crunching movements in this body fat range you get lower back pain