7 Snacks to demonstrate 6-Pack Abs


7 Minute Ab Workout (6 PACK GUARANTEED!)

Video taken from the channel: Ryan Trahan


Do This Every Morning To Get 6 Pack Abs

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6 PACK ABS In 7 Minutes You Can Do Anywhere (No Equipment Needed)

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Get 6 PACK ABS in 28 Days | Abs Workout Challenge

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Smart Snacks for Six Pack Abs

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9 Foods you should NEVER EAT if you want a SIX PACK | 6 PACK Diet to lose weight how to get abs fast

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6 Foods That DESTROY Your Abs | STOP EATING THESE | Alex Costa

Video taken from the channel: Alex Costa

These 7 Snacks Are Perfect For Showing Off Your 6-Pack Abs IF you are the sweet one. London states. A combination of protein and fiber will stave off cravings, making binges less For your savory cravings. The tomato is rich in potassium and fiber, and the turkey offers a healthy protein hit. With enough healthy fats certain foods can keep you satisfied for much longer because they take so long to digest. This keeps you from over indulging during that meal, and during subsequent meals later on. Eating quality fats also helps with hormone production, which will help shed even more fat.

Here are 7 foods for six-pack abs. Biso. Here is my list of six snacks for six pack abs that will provide your body with the nutrients and the energy it needs to function. If you are on a weight loss diet, you snack because you fail to see the harm in rewarding yourself with a Mars bar for being “really good”. There is no miraculous way of obtaining six pack abs.Exercise is imperative, but diet plan also has about 80 percent of the contribution in body building..

Your abs exist within that layer of extra fat in your body. To get six-pack abs, it is essential that you should follow a healthy diet that is rich in nutrient content, low in calorie, carbohydrates and fats content as well as contain a. Science shows that cardio plus resistance training is the best way to burn fat, and any regimen dedicated to revealing your abs should incorporate both. High-intensity interval training HIIT is any workout that alternates between periods of high intensity and low intensity or rest, and has been found the most effective protocol for losing fat. For most guys, ripped abs are the holy grail of fitness: Something they’ve always wanted, but may never find.

But with this program, developed by celebrity trainer Don Saladino, any guy—no matter how hopeless he might seem—can have a washboard midsection. In this plan, you’ll combine some classic moves that you’ve likely mastered along with moves you [ ]. Surprisingly, your kitchen is a great place to start building abs.

It’s important to fill your diet with lots of nutritious, whole foods, such as fruits, veggies, whole grains, healthy fats, and. Last week, I gave you 7 must-eat foods for six-pack abs. Today, I am giving you 7 foods to avoid if you have any plans to see your abs in 2015. So if your goal is to look like King Leonidas this summer, these are the foods you should probably do without. 1. Buffalo wings I’ll get this out of the way, I.

2 Tbsp espresso or coffee grounds 7 oz almond milk 1 pear, sliced. Brew espresso or coffee grounds with 1/3 cup water in a machine. Meanwhile, put almond milk in. Abs work takes a ton of patience and varying exercise. Despite all the hard work, some supplementation is always encouraged.

Here, we’re not talking pre-workout but normal, delicious recipes to help shed some excess pounds and reveal a tight and toned midsection. Leaf through these eight totally simple recipes and make one. Don’t undo all the hard work you put in at the gym with a calorie.

List of related literature:

Just incorporate two or more of the 12 Abs Diet Powerfoods into every meal and snack.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

Build your diet around the ABS DIET POWER foods (Almonds, Beans, Spinach, Dairy, Instant oatmeal, Eggs, Turkey, Peanut butter, Olive oil, Whole grains, Extra-protein powder, Raspberries—and like foods), supplement your meals with high-protein smoothies, and build your workouts around muscle-building fat burners.

“The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat!” by David Zinczenko, Peter Moore
from The 8-Hour Diet: Watch the Pounds Disappear Without Watching What You Eat!
by David Zinczenko, Peter Moore
Potter/Ten Speed/Harmony/Rodale, 2013

Why a four-pack?

“The Four-Pack Revolution: How You Can Aim Lower, Cheat on Your Diet, and Still Lose Weight and Keep It Off” by Chael Sonnen, Ryan Parsons
from The Four-Pack Revolution: How You Can Aim Lower, Cheat on Your Diet, and Still Lose Weight and Keep It Off
by Chael Sonnen, Ryan Parsons
Potter/Ten Speed/Harmony/Rodale, 2017

All you have to do is type ‘six-pack advice’ into Google and everything imaginable comes up.

“Unseen: My Journey” by Reggie Yates
from Unseen: My Journey
by Reggie Yates
Ebury Publishing, 2017

All of the interviewees reported that “six-pack abs” were a key feature of the ideal male body, with 8 of the 13 stating that they would like to possess this type of abdomen.

“Body Image: New Research” by Marlene V. Kindes
from Body Image: New Research
by Marlene V. Kindes
Nova Biomedical Books, 2006

The six-pack is actually one whole sheet of muscle crisscrossed by tendons that, when belly fat disappears, make it look like six individual itty-bitty muscles.

“LL Cool J's Platinum Workout: Sculpt Your Best Body Ever with Hollywood's Fittest Star” by LL COOL J, Dave Honig, Jeff O'Connell
from LL Cool J’s Platinum Workout: Sculpt Your Best Body Ever with Hollywood’s Fittest Star
by LL COOL J, Dave Honig, Jeff O’Connell
Potter/Ten Speed/Harmony/Rodale, 2009

most meals around the ABS DIET POWER 12 food groups.

“The New Abs Diet for Women: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet for Women: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Potter/Ten Speed/Harmony/Rodale, 2012

• The crunch is the perfect “ab” exercise, since it builds a visible six-pack..

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra E. Forsythe, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra E. Forsythe, Alwyn Cosgrove
Avery, 2008

Sneaky Tip: Eat asparagus for washboard abs.

“The Sneaky Chef: How to Cheat on Your Man (In the Kitchen!): Hiding Healthy Foods in Hearty Meals Any Guy Will Love” by Missy Chase Lapine
from The Sneaky Chef: How to Cheat on Your Man (In the Kitchen!): Hiding Healthy Foods in Hearty Meals Any Guy Will Love
by Missy Chase Lapine
Running Press, 2008

BUT, if you’re still striving for that six pack (good for you) or trying to keep the one you’ve already got (bravo!), but need something sweet without having to cheat, I’ve got just the recipe for you.

“Hello, Cookie Dough: 110 Doughlicious Confections to Eat, Bake & Share” by Kristen Tomlan
from Hello, Cookie Dough: 110 Doughlicious Confections to Eat, Bake & Share
by Kristen Tomlan
Grand Central Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • If you want to satisfy that chocolate hunger, here’s a smoothie recipe that’s easy, cheap and super healthy…

    1. 1 fresh ripe banana
    2. Handful of fresh or frozen blueberries
    3. 1 cup of plant-based milk (I like almond milk)
    4. 1 tbsp of 100% cocoa

    Mix in a blender and enjoy. You can also add healthy items like flax seeds, kale, amla, etc. If you want it colder or thicker, just add ice or, even better, a frozen banana.

  • I have just started to do. It has been three days till now and i can see some results. Wish me luck so i can do better in coming days to come. Thank you for your support. 1 Like 1 motivation

  • I’ve been following this routine for the past 1 month. I’m lean in general and my abdomen has become a bit hard,I dont see major changes,I might if I keep working out for longer and get my diet right.

  • Taking up this challange..I am going to start today and will continue next 60days..will post again on 10/21/2020…fingers crossed..

  • Just completed this and very happy with my transformation. Going to give your 30 day Challenge a go next. Thanks for the workouts and great content.

  • Just imagine every single human on earth eating that much? Totally unsustainable and that’s why we are getting very close to our own extinction soon…

  • Jeff I’m very shocked by this. Jiff?? That sht has too much added sugar. You should be encouraging natural/organic pb which has no added sugar. JS

  • https://www.amazon.com/Rich-Dads-CASHFLOW-Quadrant-Financial/dp/1612680054/ref=as_li_ss_tl?_encoding=UTF8&pd_rd_i=1612680054&pd_rd_r=a27030b9-ff1d-4867-a8c8-9741814b3297&pd_rd_w=hyLBp&pd_rd_wg=5HCD9&pf_rd_p=bdc67ba8-ab69-42ee-b8d8-8f5336b36a83&pf_rd_r=7D6MXN5HA6HKDNXYYV8K&psc=1&refRID=7D6MXN5HA6HKDNXYYV8K&linkCode=ll1&tag=141977-20&linkId=6ce61a2639c0df30b81eb3b42613bc52&language=en_US

  • I find that when im eating every 2-3 hours and drinking water my stomach stays round throughout the day. When i wake up i have abs but then when i start eating throughout the day, my stomach gets “fat”. Am I eating and drinking too much? or is this normal?

  • 60 seconds of leg raises
    60 second of Russian twists with 15 pounds
    60 seconds of rowboats
    60 seconds of scissors
    60 seconds of star crunches
    60 seconds of Bicycles

  • I have seen other people logging their workout here, so I guess I’ll try it. Day 1: I had a hard time doing all the workouts. I have anterior pelvic tilt (my butt sticks out backwards and my back curves) this makes the workouts even harder. Day 2: planks are your friend! At the beginning if you can’t do the workout don’t stop, just do a plank till the timer ends

  • Wow, peanut butter on bread with jelly is so wrong, I’m really impressed. Essentially every other option is far better. Well, it’s from 8 years ago and it’s about food, I can agree a lot more with Jeff’s more recent opinions about nutrition.

  • I never said it was easy but it’s 100% worth it! 2020 is right around the corner, let’s get those abs looking nice! ���� Don’t forget to participate in the 2M Giveaway at instagram.com/alexcosta

    Enjoy your Sunday!


  • In India we guys use to have raita instead of yogart. It is basically curd blend with some water and some basic spices like salt, black salt, roasted and meshed papermint in it.

  • I’m so goddam confused watching all these videos with buff dudes doing fasting and other buff dudes saying eat every what ever the fuck hours

  • Hey guys I’m new to this fitness stuff. I’ve only swam and Did water polo for years so I have the wide back and arms from the swim but I want more toned abs and arms and chest. I’ve started this ab workout and then adding higher number of push ups. I’m really sore from the pushups too the point where it’s giving me very sloppy form.. do you guys think I should rotate days. Do this ab workout hard for one day. Then the next do the push ups? I tried doing both and it just results in sloppy form and I know that’s no good. So maybe days rotating using different muscles different days will help?

  • Bro I always have this little smirk as I watch your videos bc it’s overall just 100% aesthetically pleasing from the fit, the hair, the accessories and style..then the background is always clean and modern..high tech appliances, lighting, aperture..then the content is always concise, and straight forward with great amounts of authenticity and charm. You’re the man and it’s great that you put content out to promote true masculinity which is all the above mentioned in my belief. No toxic masculinity coming from you and that’s awesome. Thank you for your example

  • I once ate a whole pack of Oreos. Most euphoric day of my life. Alcohol is definitely at fat loss killer and regular Gatorade. A large bottle of Gatorade has 56 grams of sugar. Go with G2 gatorades

  • My man was saying bread when he was actually trying to say white bread. I make homemade bread everyday and never add any unecessary ingredients like sugar or whatever. Honestly I am pretty shredded and totally recommend bread with grains or whole wheat bread.

  • Jose really gets rid of all your excuses like he makes things affordable and shows how to work out well little bit of time and no equipment if you don’t it’s just pure laziness

  • You´ll only reach developed abs with the right diet in combination with the right workuot plan. You can do this Workout for years but with the wrong diet you´ll never get developed abs.

  • Lmbooo cute video
    1st off
    I have abs
    I eat ice cream halo top two acoops and then i out it back
    I eat popcorn but real pop corn not that trash in a bag
    I have honey mustard but no suger 5 calorie honey mustard
    My point is its all about how much you eat and what it contains
    Stop binging on calorie dense foods and your abs will be there

  • Aye mate I was hoping you would add foods without as much sugar because I’m trying to gain weight and find high calorie foods without a lot of sugar

  • After only 3 days of this, I’m already seeing results, I can last longer and I have cleaner form. Wow this works miracles. Can’t wait to see what the next days bring, my abs are close to showing, thanks Jose

  • What is the best way to lost a lot of fat? I read plenty of superb reviews on the net about how Custokebon Secrets can assist you lost a lot of fat. Has any one tested out this popular lose weight secrets?

  • My friend 99.99% of the food in any store in USA, is food no one should ever eat, get ur veggies and oatmeal and cook ur meals and sweet at home.

  • I hate it when I come here for foods that are bad for six packs and I get preached to about GMOs and fertility, etc. Jeez! Keep it on topic dawg!

  • Hello Chris I was motivated by how u work ur body with passion and determination. U help me survive my depression and been doing body calisthenics for a year!���� I was bullied for being weak and fragile, thank u for the inspiration!!!

  • Max I’m avoiding junk or fast food and sugar salt is very small amounts but this all is for a short term diet what we should eat make a video, and keeping in mind with normal work life we cant manage the diet as per plan so diet should be simple what I feel looking forward for a reply

  • So Iv been doing this workout for about a week, now I wasn’t fat when I started I had like 17% body fat (just a guess) but now I can see my six pack, insane!

  • This is false just burn more calories then you eat and you will have a six pack burgers can help they can give energy that you can push out by working out

  • Cam you give a exercise for an athlete someone who plays a sports like baseball (cricket) you can search it but i really want advice

  • Jose in Peru, me and my friends like all your workouts, you are like a big brother, I want be strong ”estiloso” to the girls, and I will training my muscles, I’m 17, and THANKS BROOO.

  • is it a problem if i stopped in the exercise??..in the first 3 i made it to the end but then i started struggling is it a problem?

  • I am doing from last 2 months. Its like that i can only feel my abs by touching but they re not visible or cannot be seen. Is there any particular diet for it or something else..pls suggest

  • Thanks so much, simple, easy to follow advice. Refilling your reusable water bottles at home is an excellent idea, rather than disposable ones.

  • I did maybe 3/4 of the work out, and that’s being generous with myself, and I’m fucking dead lmao. But I’ma try to do this 3x a week.

  • Me: doctor how long do I have to live
    Doctor: 5 minutes
    Me: ok bye I have to go do my abs workout
    Doctor: but this is serious
    Me: anything for a six pack

  • I spent 2 months measuring, now I have an idea of what a serving of nuts and peanut butter are. It’s a pain, but for calorie counting, it’s a good idea to figure that stuff out.

  • I was just making a Pb&J while watching this. When I saw the peanut butter on his table I froze thinking, ‘Come on Jeff dude, say it’s a good thing. Say it’s a good thing!!!”
    It’s my all time favorite snack!
    ..and in case anyone avoids Pb&J sandwiches as a packed snack because of the soggy jelly bread effect.. if you put peanut butter on both slices of bread the jelly won’t make the ‘jelly side’ soggy.
    …no jelly side, no sog yo!
    Err…or something..
    Thanks for all extremely helpful videos Jeff!!

  • I have gluten,milk and egg intolerance so it’s not going to be hard for me��
    Although I miss pizza but I don’t miss those stomach pains.

  • Is this video a satire? All the options presented as “smart snacks for six pack abs” are ridiculous!! Peanut butter with “healthy bread”, cheese, protein bars…?!?!? The only decent option is hard boiled eggs, which you shouldn’t eat every day. Do you even have any knowledge on healthy food and nutrition in general?? I’d rather believe that you’re purposely misleading the viewers, and maybe they deserve it

  • Sardines you never mentioned them they are very good for protein and omegas. That’s what I recommend. I never get any likes but I dare anyone to find a better source for the price I dare you.

  • I don’t see espresso here, ok my Nonnie is Sicilian so basically that means I have to have espresso or someone’s gettin whacked lol

  • What is the best way to lost a lot of fat? I read many superb reviews on the internet about how exactly Custokebon Secrets will help you lost tons of weight. Has anybody tested out this popular lose weight method?

  • Hell. I get a 60 calorie wheat bread; toast it then slice it down the middle long ways. Bread is just a vessel for the contents so I dont mind the extra thin slices as long as they hold.

  • If you still want to eat this foods it’s completely fine
    Just make sure not to over do it
    Don’t eat chocolate or Fried chicken everyday

    For example have a cheat day like maybe Saturday or Sunday where you can just let loose an eat whatever the hell you want
    P.S Many people tend to eat food even after dinner like at 2 4 Am in the morning
    DONT DO THAT you’re practically begging to gain weight at that point

  • Its still surprise me, just how lots of people have no idea about Custokebon Secrets, although lots of people get great results because of it. Thanks to my cooworker who told me about Custokebon Secrets, I’ve lost tons of weight with it without starving myself.

  • Me: Been doing Abs Exercises since 1 month ago finally seeing results. Me: ugh I can see my abs faintly but what will stand them out? Me: scrolling finds this. Me: Wow Me: looks at time and it says 8:03pm Me: LETS DO THIS!!!!!!! If you are curious to getting a six pack or even just a flat stomach for females (girls) do Alex’s arena 10 min AB workout and than Gabriella Whites cardio the cover of Gabriella Whites cardio should her wearing a pink top and black shorts and her turning to the side than do Gabriella whites AB/cardio workout as well the front cover should show her in a black jumper and black leggings looking towards the camera and than DO THIS WORKOUt THANKYOU FOR UR TIME

  • Hey guys. Just wanting to post progress here but this is seriously a killer workout! Thank you Ryan for doing it with us and pushing us.
    For everyone in the comments keep going with this one. It will be hard the first few days but it easily leaves room for improvement. That being said, this is my ninth day in a row of doing it and I can already see killer results especially in my obliques. Also I was never able to finish the bicycles for the full time without taking like two mini breaks but just today I finished all 60 seconds and man did it feel good to hear that timer. Again, keep going it will get better and the mental barrier to push through a killer ab workout is there, but it is so worth it when you finish the workout for the full time.

  • Hey I just wanna say I have been doing loads of Abs workouts for girls and that and I have seen good results but I am looking for somthing to stand my abs out so I’m gonna do this so yeah please like this so I won’t forget x

  • “You’re going to get tired of having to do that.” I’ve been measuring food for a year now. I might be weird but I enjoy the precision of measuring stuff. I actually enjoy eating less if I don’t measure. I guess I’m a robot lol

  • at the end of the day it is all about calories in /calories out. If you don’t get a grep (counting) then you’ll risking to get more calorie in than out. But I agree, we should not go starving. better to eat more and burn more.

  • For the PB&J you should have talked about getting all natural PB, without all the extra salt and sugars added. And the jelly, with all the carbs and sugar so maybe go natural or what i do is get one piece of bread (whole grain) get the all natural PB, and chop up a lot of strawberries and i call that a good and healthy PB&J

  • Do I repeat this 3 times? And if I do then should I do it 3 times on the first day or will it make my results worse in the long run because my body will get used to the exercises

  • No offence to Americans, but why do you all have to speak so fast and so LOUD! It just puts me off watching any further…. take it slower and quieter please!

  • 1. Peanut butter and jelly with healthy bread (less than 80 calories a slice
    2. Tuna
    3. Cheese wedges
    4. Hard boiled eggs
    5. Greek yogurt
    6. Homemade trail mix (almonds, low sugar chocolate, healthy cereal,)
    7. Protein bars
    8. Protein shake
    9. Water is key

  • I really like your youtube Channel I share your wonderful knowledge with all by buddy’s through messager etc..to me Jeff this is by far the best workout channel I have found your a genius thanks for all the videos and knowledge…keep up the Gains Jeff..LET THE GAINS BEGIN!!

  • Who has been doing this exercises and see some differences. Someone who has been doing it please tell me. How times many per week to see differences?

  • 15% body fat is the magic number folks. It’s relatively easy to maintain, your abs are slightly visible and you won’t have to worry about not eating anything good, ever. At 15%, I’m living a nutritional 1/5 split; for every one day I eat junk food, I’ll eat healthy for at LEAST the next 5 days……but you have to get down to around 15% first. My abs show, and I still get to eat like a human being instead of a rabbit. And of course, at least a gram of protein per pound of body weight every day and don’t spend your entire “free” day eating junk food nonstop. Like yesterday, I had probably 7 slices of Papa Jon’s pizza, their wings, a couple of nice size cups of soda and some vanilla ice cream with crushed Cinnamon Toast Crunch on top later that night. Now for the next 5 days I’ll be eating low fat/low calorie everything and going into a 500 per day calorie deficit. Been doing this for almost 3 years, I’m fit AND can eat anything I want. I’ve been at 10%….and to ME, it just wasn’t worth it.

  • Day 1: Completed
    Day 2: Completed
    Day 3: Completed
    Day 4: Completed
    Day 5: Completed
    Day 7: Completed
    Day 8: Completed
    ��️‍♀️Each like gives me motivation to keep up with this schedule!��️‍♂️

  • Yes, I too am guilty of jumping from weight loss plan to others as well, I think that I must have tested every single fat reduction system that was available, but in the end not one of them made it easier for me to reduce and keep the weight off. I ended up trying for the very last time using the Custokebon Secrets because my cousin who told me unbelivable things about it and so far to date I’ve successfully lost 19 pounds in 3 weeks!

  • I will promise to myself that i will make this thing. I will show to the one who broke me the guy that he regret, will become this hunk. Within 1 month, i will have this thing.
    Guys cheer me up. Fvck im broken.

  • Every like on this comment is one day I will keep doing this workout. I really want this but I need motivation. Please help a brother out ��

  • I’m on second day right now I finished and honestly it was harder than the first day I had to take 5 seconds break on bycicle and pendulum I will edit every day I train
    Day 3: it gets a little bit easier but still hurts really bad

  • I did this exercise one month everyday…But still i can’t get nice abs ��…I followed diet plan but im lower class family we don’t have good nutrition for protein…What i will do..? Please Help….
    Sorry for my English

  • Kendime not: 2 aydır, karın antrenmanı yapıyordum. Biraz ilerleme kaydetmekle birlikte alt ve yan karını çok çalıştıramadım. Haftada 3 gün yapıyordum karın antrenmanı. Bir de bu şekilde deneyelim bakalım sabah başlıyorum. Her gün yapacağım 28 gün.

  • Jose I’ve been following your exercises and since you posted this video of yours now I got abs. I had a bit of 6 pack before but following you for 3 weeks now it really showed up thank you so much

  • Yay! Fun work out, I finished it! Have been doing the Cirque du Soliel 6 minute abs all lockdown & choose this as an alternative today. Felt it more in my lower & middle abs. Thanks for the encouragement, good abs music too,

  • I’m Jackie Chan’ing it to the video right now but when I’m done I’m going to eat 12 pnutbtrjelly sandwiches. I ain’t even gonna clean up either of the messes, neither.

  • All have sinned and deserve Hell because God is a righteous and holy judge so he has to punish sin. But he loves us and wants us to go to Heaven so much that Jesus Christ who is God in the flesh came, lived a sinless life and died on a cross, shed his blood for your sins, was buried and rose from the dead 3 days later so that if your repent and put all your faith in Jesus Christ alone that he took your punishment God can forgive your sins and allow you to live forever. Don’t trust in your own goodness to get you to Heaven, trust Christ. ❤️

  • This is just a little chart of what happened during my time doing this

    Day 1 holy shit my abs are coming in already think I should be able to do this for a couple more days and I’m good I mean was not fat in the first place so.

  • I wanted to get shredded and I started eating clean Drinking water only sometimes I drink wine to take the edge away, and obviously you start to research for what we put into our bodies and it’s terrible when u don’t think about diet u eat worse than pig, and expect to be feeling good looking and stuff, now I don’t really eat clean for workout ore look, only because I feel good energetic, and I haven’t felt my stomach in 6-7 months, before first thing in the morning ore during the day was thinking how my stomach feels 150 kilos

  • Hey guys, be careful if you’ve not done an stuff much before. You can hurt your back a lot.

    Look up the pelvic tilt progression on YouTube and it’ll teach you how to engage your abs and protect your spine. <3

  • Holy shit, this workout is no joke! I will be doing this more. Could I please get a few likes for motivation?!

    Day 2: still taking a few breaks and my abs are sore from yesterday

    Day 3: Less breaks and I’m feeling my core get strong when I’m doing this


  • First of all your a froad second of all you need to be in a calorie deficit to lose fat third of all you cant spot reduce body fat and we dont need you advertising every video this is not Amazon
    To all the people who are reading this comment click out and find o proper workout he is just trying to make you buy things to make you do workouts that burn less fat and calories than a 10 minute walk

  • Hello sir
    Huge respect to your hardwork
    Almost everything I do in a day is from your ideas that I get from your videos
    Great great thanks and love from india☺️☺️

  • what if u did this workout for 3h and then have a 2h break then do another 3h workout i bet u u will be shredded in 2 to 4 day cause i did and it fucks u up a lot ( keep going don’t give up )

  • Personally, a favorite snack of mine is a peanut butter banana sandwich. Organic fresh ground peanut butter (if your grocery store has those grinders) and a banana sliced down the middle as the “bread.” With a VERY thin (paper clip thin) strip of honey down the middle. Delicious and healthy

  • Hey i am not an experienced bodybuilder but i wanna try and push myself every day and do it and i am only 16 is it ok or is it gonna hurt my body?

  • I remember doing this in 2019 then i got my abs to show in 2020 doing a variaty of different ab workouts then i went back to this and it was fairly easy what i mean is i could use this if i was going hard well i just haveto hope i can do this 2 times

  • Yes forget about being in a caloric deficit to lower body fat. Fuck your diet and just do these core workouts to get abs. Yes truly the fitness messiah we all were waiting for.

  • Alright so, I’m doing a 20 day challenge and I’m gonna be posting every day my results.

    Day 1: As I’m typing this message I literally feel like I’m going to fall down. Very exhausting and my core feels fatigued and tight. I had to stop half way through the first few exercises but then I got into the rhythm of it. Not looking forward to tomorrow’s workout.

  • O nível de respeito que tenho por este homem, shiii������
    He teaches us everything we need to know on how to be a real man��
    Agradeço por isso��

  • Doing this as well as cardio for a month

    START32 waist

    Day 1: had to take a couple breaks and i had to do the modified version of leg raises
    Day 2: missed out on this but still did cardio
    Day 3: missed

    UPDATEdoing this with the Chloe Ting 2 week shred

    Day 4: Holy shit i wanna die. could barely do the bicycles and rowboats. i also had to take multiple breaks.
    Day 5: leg raises suck and i couldn’t do bicycles. i didn’t really take breaks but i did struggle.
    Day 6: missed bc i was sick
    Day 7: i still suck at this workout but i feel as if i did a little better

    1 WEEK UPDATEi weighed myself and I have lost 4 lbs but my waist is the same size.

    skipped days 8-10

    Day 11: workout was good but i definitely
    need to improve my technique

    Day 12: this shit is easier to do when you’re listening to music

    No red meat
    No bread
    No dairy
    No eating after 7pm

  • Man I added this in my workout like a week ago and it gives me a huge pump in my abs better than any other ab workout I’ve done. Thanks José

  • You can eat ice cream to get a six pack but make sure it has no corn syrup or no additives, the only two ice cream brands that keep my abs are Turkey hills natural ice cream (any variety) and haagan diaz ice cream but just have the basic flavors because the crazy flavor ones especially the cakes have corn syrup in it.

  • So as I watched this video I realized I’ve been munching on Act II butter lovers popcorn. Oh crap, still have 3 boxes to finish. I’m not going to throw them out. I’ll just increase my workout lol.

  • I’ve done this schedule and the usp, now I’m repeating this program with more weights and cardio every three days. Thank you for this ����

  • Guys im gonna start this workout from today….i hope i dont give up in between. Reading ur comments makes me more motivated and wish me that i dont give up, luck is just an excuse.

  • I’ve been doing this almost every day for the last 3 months (pretty decent results if I do say so myself 😉 ) and I only RIGHT NOW realized that they jump cut before bicycles! Nothing against that but it just makes me feel strong that I’ve gotten to the point where I don’t usually take a breather where they do

  • hi im 12 230lb and im on a diet and cuting don to normal porshens and iv ben doing thas work out for idk how long but im now 200 lb and i feal so good thanc u

  • I did gym at home… My body became very strong… but due to being sick for a few months, I had to take various medicines and now my body is swollen and slow and painful. My hip is very protruding And the belly has come out a lot too… tell me what to do

  • Actually you don’t need to be eating every 2&half hours! I do Intermittent fasting almost every day and I have grown so much more muscle that way including that I also lost a lot of fat!

  • Anyone tried the Custokebon Secrets (search on google)? I’ve noticed several amazing things about this popular lose weight methods.

  • What about diet drink with no sugar? I felt relieved seeing this list because I’m currently changing my diet and haven’t touched these foods in months except diet soda lol

  • This video is fantastic! It helps me recall of the time when my sister used Custokebon Secrets to get rid of 18 lbs and enjoy being healthy again! Most people would like to lose fat, but we also need to stay healthy and balanced, and that’s what Custokebon Secrets gifted.

  • Wouldn’t It would be cool if Chris can tell us the amount of calories burned per round for each of his vids (approximate calories)

  • I have been working out and eating a lot better. I am not trying to bulk but i just get stronger for sports. Does that mean i should
    Still eating high calories or no? I’m not trying to get shredded just stronger but at the same time be able to maintain my ability to run and move! LMK

  • there are some rest between the days? to give the abs time to rebuild themselves? or I must do this challenge without a one day rest?

  • Can u make six packs abs by exercising without Dieting???????
    Can someone answer
    Also i am not eating these foods but still dont make my six packs abs

  • Agree with everything you said, except not totally on yogurt part. I have pretty well defined abs and yogurt is my main diet. I make my own yogurt/kefir with low fat organic milk and drink some of it every day. I also do at least half an hour high intensity workout almost daily

  • Lol my legs hurt worse then my abs this workout sucks and your moan of pain at the end killed me�� your in such “pain” meanwhile my 7 year old sister can do it

  • Could you finish the entire workout? Reply below!
    Follow me on IG: @trahan
    Support me: Link to shop Neptune Bottles + Podcast in description!

  • ight boys you know whats good…one like equals one day i do this shit…i always tell myself every morning i will do a nice workout to get going and fail after like 3 days so lets get this bread

  • When I do the 2nd excersise I can hear/feel my right thigh bone pop. No pain but I am worried its not good for me. Does anyone know why this happens?

  • Alright so, I’m doing a 20 day challenge and I’m gonna be posting every day my results.

    Day 1: As I’m typing this message I literally feel like I’m going to fall down. Very exhausting and my core feels fatigued and tight. I had to stop half way through the first few exercises but then I got into the rhythm of it. Not looking forward to tomorrow’s workout.

  • I was getting built on accident Bc I worked out everyday and peanut butter jelly was my favorite snack but then I stopped eating them Bc I hear peanut butter was bad and then my body got worse and now I’m back on the grind ��

  • Alex is a kind of costa that will blow my mind saying “there are people that don’t workout but have better abs than you”
    Me:Alex really

  • ALEX
    I WANTED TO ASK THAT, IS home made yougurt and bread okay????
    i love your content and keep up the good work.

  • i have done this for 23 days and i feel amazing! i can already see my abs, i can imagine what its like on day 30! everybody keep going you will get there!

  • Man my 28 days workout is done but nothing changed. But what did change is my attitude towards workout
    Im not giving up
    Ill again do 28 days workout till i see the result.
    Let’s go������

  • Great workout, nice exercises, especially the ones laying on the back. For the others in plank position style, i have to stop because of my shoulders, does someone have any advice or explanation of why my shoulders hurt so bad?

  • Haven’t ate popcorn in at least 6 months, pizza is just once or twice in a month, oreos just a few time a year’s, fried chicken also couple times a year, ice cream when it’s a special occasion or a hot day and I try to have the cola just once in aa week, because sometimes you just need to reward yourself and let it go for a moment

  • Im not agree whit this guy, you can eat all this stuffs and you gonna get a six pack, you dont believed? come to my channel and see whit your eyes!

  • This will be my first time committing to a workout so i hope this goes well, keeping track of daily progress through here.

    Day 1: Finished the workout, stopped a few times on the Scissors and Bicycles, hoping to make an improvement on that tomorrow

  • This is my 8 day doing it I’m 5,6 I weight 140 I don’t want to look buff I just want to get shredded bc I want to get faster and also do calisthenics and this is doing the job my abs already popped out my veins popped out too my legs are more shredded I’m really happy whit the outcome and ima keep going to get better and also I run 2 miles 3 days out of a week and I eat whatever I want so yea I really recommend you guys to do it

  • I’m overweight. But I think it’s my metabolism. Because I don’t eat meat, Filling up on junk food gives me a feeling of disgust, I eat at a normal pace, and I eat very healthy.

  • Cool bro but I have a question what’s wrong with your neck why is it so stiff are you purposely not trying to look down or is it a condition

  • Love the video. Great info, but did anyone notice the phone. That reminds me of back in the day. Sooo cool. I’ve gotta get one just like it. Again though, great information that’s still relevant today.

  • Just keeping track don’t mind me

    1: fine no issues
    2: same as before
    3: all is same as before
    4: was unable to do work out today
    5: finished, added 20 push ups
    6:couldn’t not finish bicycles need a rest day
    7: rest day
    8: finished today, not seeing anything yet so I guess I’ll just stay hopeful