Kris Gethin’s 4 Step Help guide to Shredded 6-pack Abs

 

Introducing 6 Pack Univerity 4 Steps to 6-Pack Abs Guide

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4 Minute Abs Workout | Home Ab Exercises for Six Pack Abs

Video taken from the channel: V Shred


 

6 Pack ABS in 30 Days!

Video taken from the channel: Paul Revelia


 

4 Minute Abs for a Ripped Six Pack

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10 Minute Home Workout For 6Pack Abs + Fat Burning

Video taken from the channel: THENX


 

How to Get Ripped | Tips to Maintain Your Sixpack

Video taken from the channel: Kris Gethin


 

The 6 Pack Guide To SHREDDED Abs from BELLY FAT | 3 DAYS OUT

Video taken from the channel: Doctor Mike Diamonds


If you’re looking to get shredded this summer, Kris Gethin has got you covered! Check out the master of transformation’s 4 steps to getting shredded! It takes a lot to go through a transformation which leaves you shredded to the bone and in.

Day 4: Legs. Day 5: Chest, Calves, and also Abs. Day 6 and 7 are for active rests and Cardio exercises. Three Unbelievable Kris Gethin’s Fat Shredders You Can Use. 1. Water.

Okay, this seems generic — but water and plenty of it work every time. Water helps to flush out toxins, aid in digestion, energy and helps you to stay full and. Related: Kris Gethin?s 4 Step Guide to Shredded Six Pack Abs Your abdominals form part of your core which is intrinsic to lifting big heavy weight, coping with the stress of the gym and staying injury free. Supplement Overview | Kris Gethin’s 4 Weeks 2 Shred Even with an accurate diet and optimal training plan, there is still room to improve performance and recovery, which will eventually lead to fat loss. This is where supplementing your program becomes the icing on your cake of shredding success.Get Kris Gethin’s 4Weeks2Shred Training Program Kaged Muscle [ ].

Kris Gethin’s abs workout. Check it out, try it and share. The next step is to stick with a training program that targets the abs and strengthens the core. The following workout will steer you on the right path. Stay the course and you will soon sculpt a rock-solid six-pack worthy of admiration.

Put the finishing touches on your six-pack with the right combo of M&F’s Spring Fitness Guide Supps>>. Kris I followed your Carb reduction over the 4 week period and lost 15 pounds, from 14 st 9 to 13 st 8. So yes it does work and I looked so much better. I did my own diet plan using MyFitnessPal to record my food and the Gym I was using had no free weights, but I worked round it and made it work for me.

Training for a Six-Pack. Eating for your six-pack is an around-the-clock activity, but the training aspect only entails a 15-20-minute workout about every 2-3 days. Train your abs intensely and help them recover with proper rest and nutrition. The only other “secrets” to ab training are consistency and using good form. Main | Craig Capurso’s Ultimate Abs Workout | The One Month Six-Pack Program | 5 Kick-Ass Supplements For A Summer Six-Pack | How Six-Pack Nutrition Is A Different Beast Than Fitness Nutrition.

You’ve got your workout program set. You’ve got your nutrition down tight. What else can you add to the mix to get those abs out before the boardwalk closes up for fall?

Carving a set of summer-ready, cover-worthy abs takes an intelligent, strategic approach. There are a number of factors to consider when training for a truly ripped six-pack: The abs have a higher percentage of slow-twitch muscle fibers than other skeletal muscle groups, but they still need heavy work in the lower rep ranges.

List of related literature:

Each of the three workouts he’s provided sculpts your six-pack by forcing your abs to resist rotation and work double time to keep your spine stable.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

He didn’t need huge numbers of sets and reps, nor did he need specific variations of movements for every segment and function of his abdominals.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

But the Abs Diet required him to eat ofteniup to six times a day.

“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

He works up a sweat using a seven-minute full-body workout app and then refuels with a protein shake recipe he discovered on YouTube.

“Digital Influence: Unleash the Power of Influencer Marketing to Accelerate Your Global Business” by Joel Backaler, Peter Shankman
from Digital Influence: Unleash the Power of Influencer Marketing to Accelerate Your Global Business
by Joel Backaler, Peter Shankman
Springer International Publishing, 2018

Sorry, but with abs, repetition is the mother of insanity.

“The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades” by Pavel Tsatsouline
from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades
by Pavel Tsatsouline
Dragon Door Publications, 2001

And I created the 2B Mindset with Beachbody, the pros behind P90x, INSANITY, and other fitness programs that have helped millions of people get the bodies they deserve from the comfort of their homes.

“You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!” by Ilana Muhlstein
from You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!
by Ilana Muhlstein
Galvanized Media, 2020

He actually hadmuscle definition and even the beginnings of six­pack abs.

“Dust and Decay” by Jonathan Maberry
from Dust and Decay
by Jonathan Maberry
Simon & Schuster UK, 2011

“In eight minutes a day, tighten your flabby abs into the sexy six-pack you always wanted.”

“What Got You Here Won't Get You There: How successful people become even more successful” by Marshall Goldsmith
from What Got You Here Won’t Get You There: How successful people become even more successful
by Marshall Goldsmith
Profile, 2010

Yes, he has a great build, but I remind you that an abdominal six-pack must be ¤ve seconds’ work for a shape-shifter.

“Roger Ebert's Movie Yearbook 2012” by Roger Ebert
from Roger Ebert’s Movie Yearbook 2012
by Roger Ebert
Andrews McMeel Publishing, 2011

Doing it for few months along with the SSMP will lead to a six pack abs.

“Heal without Pill” by Dr. Biswaroop Roy Chowdhury
from Heal without Pill
by Dr. Biswaroop Roy Chowdhury
Diamond Books, 2020

Alexia Lewis RD

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

[email protected]

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75 comments

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  • Hey Chris I have done this group of exercises from 4 months,everyday 4 times and got a sheared 6 packs abs, thank you for sharing this helpful video in YouTube

  • You recommend exhaling when bringing the knees up to the chest but in the video 7:42, it clearly shows you were inhaling. So why recommend something you are not even doing yourself? Don’t matter but, still.

  • I have purchased the 8 week plan for a number of reasons.

    1. To make myself accountable for my actions and progress.
    2. To motivate myself through spending money
    3. And most importantly, to support the quality content you put out. You are extremely positive, you work hard to study and to run a Youtube channel and I believe that the world is your mirror. You are informative, entertaining and clearly on a great path.

    Keep working hard man.

  • Tiger woods after a DUI ahaha, can’t wait to start this ab work out. You and Remmington are gods, you both are helping me on my way to greatness! Thanks Mike!

  • Great videos man! I noticed you have the same white patch on your neck that I do (I have brown skin). I just noticed it pop up after shaving one time. Half of it has started to fade over time(been over a year now), have you seen any improvement?

  • Holy shit man, lol I love u. Such an inspiration to all us med school students.
    But Mike I have a question; how often do you workout per week and how much times do you train your abs. I’m currently trying to do that 5 month transformation you did a year ago but I just wanna know how much time and effort is needed to do it ie gym hours etc…

  • Mike!!! I’m a 5’5 female, can I still use your meal plan and fitness workouts to make gains????? Will the amount of protein be too much bulk or should I calculate my own macros and just follow the workout videos??? I’m excited Mike!!!

  • i’m pretty inactive and don’t leave the house much cos of my social anxiety but i wanna loose fat and get in shape if i was to eat well lets say around 1800ish calories maybe less and do this workout 1-times a day would i still be burning fat?

  • notification crew #teamdiamonds You are an inspiration! is the app called AFlete¿? I just looked for you and can’t find you. help me please bro! keep up the motivation.

  • 2:00 Jumping Jacks
    2:52 Bicycles
    3:56 High Knee Taps
    4:54 Russian twists
    5:56 Mountain Climbers
    6:51 Laying leg raises
    7:50 In and outs
    8:53 Plank side to side
    9:54 Star crunches
    10:53 High Knee Runs

  • Wow Mike Congratulations I’m new to the channel but have been watching for a few days super inspirational and DOPE! Wishing you many blessing my brotha and success I have a pack of Oreo Thins of course they are for later! Lol But your tips really helped and I’m starting see a change in my work outs. Peace and Love from Los Angeles

  • In video we can not feel the pain but when we get up and do the exercise then we feel the pain and then we really get to know how strong we are ��

  • One more thing, can these exercises b done to burn belly fat? Or do we need to do cardio 1st to burn the fat and then be able to see your six pack abs?

  • Hey-what’s another option for hanging knee raises if you don’t have access to the equipment at the gym? I’m thinking laying down leg raises? ��

  • Amazing abs workout Bro, easy to do, short one but my lower abs area is popping out I like it it ��‍♂️����������������️‍♂️����️‍♀️��������‍♂️��������

  • I’m rewatching this video again cause I forgot 2 exercises but what kind of nutrition should a 5’4 150-155lb man eat? Also I’m someone who is very active like running and mountain biking @thenx

  • I just finished browsing your channel and see a lot of quick workouts that will be great for me for mornings. I usually try to do at least 15 mins before I get ready for work so what you have on your channel is perfect! Thanks a bunch!!

  • Hi Kris. Big fan from Slovakia. I’m currently doing your 12 week Muscle building program for the 4th time (not after one another, though) and every workout has HIIT after it. Should I now stop doing HIIT and do LISS instead? Or should I continue since it’s a muscle building program and not a cutting program? If I still want to gain muscle but cut fat, should I do LISS after each workout instead, but keep the muscle building aspect of it? I know some say you can’t cut weight and gain muscle at the same time. I just want to go down the middle, do my thing and hopefully have that “shrink-wrao” effect. Appreciate your answer.

  • Hey Vince! just wanted to thank you for something, because of you my life done a 180, heres my story:

    I’m lying. fuck you. quit copying athlean X, you don’t know shit about fitness you stupid ass beta male.

  • I’m progressing very well.. But only problem I see still.. Is that i still have these love handles on me and I want to get rid of it… And need more help and advice on how to get rid it…and don’t get me wrong..I’m getting into good shape.. I think lol
    I am following up with your work out routine though. Give me Home Workouts and tips for best results man.. Much appreciated

  • dude you are one of the most hard working and legit youtubers. you have literally given us all what you have and for me you are one of the best youtubers

  • Love your videos Chris! Thenx has inspired me to master my pullsups and keep wanting to grow and learn more. I created a new YouTube channel/Instagram dedicated to calisthenics. Thank you for the inspiration! �� youtube: Tiltsnturns

  • He mentioned this exercise is most effective when done atleast thrice but he didn’t mention the break in between so I took break for a month.

  • the mind tricks are so real, everytime i start getting leaner my mind starts saying how im becoming too small and how ive lost too much fat when in reality im not even close

  • hey Mike how do I account for a sedentary job when I want to workout 5 to 6 days a week and still be at a caloric deficit that isn’t to low or to high

  • My mom says that I’m leaner and Stronger,I am more energized and am eating more broccoli and Quinoa and are now much Tastier for some reason. THANK YOU Chris, THENX, but I wont stop just yet

  • Hii vince.. I wonder how many effective from comparing a 4 minute hiit workout vs an hour cardio cycling in the gym? Would u explained? Tq..

  • Really good video, agree with everything you said I recently got down to 10 % which is low enough for me, I only walk cause of a bad knee but it works for me I do 17k steps a day,I wouldn’t say 7-8% is necessary and is hard to maintain,I’m currently lean bulking at around 10.7% which I’m finding easy,I use nutra check which is good cause it has a UK and US data base,I agree having the same food regularly really helps although I scan or weigh everything just to be certain,thanks for the video really balanced and informative

  • Still following this and here are the results: It might be that it’s the lockdown that stopped me eating unhealthy food but I have lost a lot of fat w just doing this routine 2 times. But I only have got decent obliges (idk the spelling) and upper two abs the lower ones are still not visible and I still have a small amount of side fat and stomach fat left. What should I do now?

  • Chris: You wanna do this for at least three to four more rounds
    Me (9 min break while recovering from the jumping jacks): you mean four to five rounds in total?

  • Mike, how come when I do ab exercises right at the end of my leg workout, 2 sets in I start to cramp up really badly. Is the cramp to compensate for a weak core? I’ve been skipping direct ab training for like 4 months. I’ve just been doing planks and vacuums now to stay safe and improve my core

  • Bro, this guy is gonna be the death of me. God, after I lose this weight, I am never gonna get fat again. 18 pounds down and 40 to go. Tomorrow, I will get back here stronger, I will not lose to this exercise.

  • So pumped for you man!!! Keep up the hard work! You are doing impressive stuff while in medical school. I am just about to take my step 2 CK board exams this coming up weekend. Keep up the grind and inspiring others.

  • I imagine..if you are around 13 % body fat and already have some muscle and you train every day with huge calories deficite you can, do it.. Just eat 100 % protein diet… Question: how will you sleep stressing your body so mutch? Hmm? Taking sleeping pills? Valium? Xanax?

  • Started a weight lose journey last year. Killing myself with these Heria Workouts and shredded 70lbs of my body. I ended up looking more like Brad Pit (Fight Club) then Chris’s physique but it is what it is. Appreciate you Chris. 35 years old and in the best shape of my life, Mentally and Physically.

    “You can get results or make Excuses, but you can’t do both”
    Chris Heria

  • Can you make a video for teenagers, I need a six pack in about 3 months and reallly neeed a professional to tell me how to do it, please I beg of you do it for me and all the other teenagers

  • I love this Paul! Yesterday I started on a, don’t laugh please, 30 week cut! 190 to 160 and it’s going to be tough but at least as long as I’m going by your advice of 1% weight loss per week, I should be ok hopefully. I’m lifting intensely 3 days a week (an older natural lifter needs lots of recovery lol) and doing 6 days a week of steady state cardio, but my biggest nemesis has been too many carbs too many calories. Been pounding about 350g carbs on average and around 2800 calories on average. A 46 year old dude at only 5’6….yeah that’s isn’t going to cut it…pun intended. Shooting for 150g carbs daily and around 1800 calories. I’ll try to put in a refeed day as you’ve suggested. Maybe bump the carbs back up to 300-400 for that day. So keep the videos coming Paul they are my motivation and I can’t get enough of them my friend. And the next time you’re in a Fort Myers and you smell something burning…no worries brother it’s just my fat melting. Grats on your sister getting married bud!

  • No! No, no, not 3! I said 4. Nobody’s comin’ up with 3. Who works out in 3 minutes? You won’t even get your heart goin, not even a mouse on a wheel.

  • Ive been doing this for about a week…. an for the first time instead of passing out i was finally able to do a second round! Thank you!

  • Preach!!! during my first prep. I dieted down to below 140lbs and when I was out people kept telling me I looked skinny and it messes with your head.

  • Hey Paul I have a question. I’m 5’11 and 215. I want to lose some weight but also want to put some muscle on. What type of diet should I do and what type of training should I do? I’m basically skinny fat. I look thin but I’m really not and I want to lose the chest fat and belly fat I have. Thx and hopefully you can see my comment.

  • Hey I Have UNEVEN ABS(6 pack) due to scoliosis. My left side abs are more defined and visible than my right side, it look weird when i see it in mirror. so what exercise I should perform.
    HELP!!

  • Snake diet will get you to a 6pack way quicker than one month and you will not lose any muscle…..

    48s and 72s….key to 0 muscle loss
    Training in a prolonged and fasted state is key to protecting muscle loss…..nature has made us this way, periods of famine and periods of feasting

  • There are several factors needed in methods for building 6 packs easily. One resource I discovered which succeeds in merging these is the Toms Magic Shortcut (google it if you’re interested) definately the most useful plan that I have ever seen. Check out all the amazing information.

  • Mind plays games, low energy some days. That’s me right now. Everything was good until 3 days ago that I went with a friend 4 hour bicycle ride at the mountains. Next day I was feeling weak. So I add more calories. I think I won’t change anything and see how this goes. I have had good progress until now, but I have never been so low bf.

  • Great advice, especially near the end when u touch on the mind game!!! Loose shirts now n people thinking Im losing my gains but they don’t see when the shirts off ��. In 6 months I will reveal ripped and shredded n people be like WTF��!

  • Chris Heria thanks for making this video, pls notice me why my necks hurt after im doing this for a couple of days? and should i eat rice? thanks for reply in advance.. godbless

  • amazing advice never looked at it that way i look great with a shirt but look like i could loose some body fat when my shirt is of but overall made a major change in body composition people always say wow your buff so..i get it now thanks

  • I don’t think 13% is average. A hear a lot of people say that your abs start showing at around 14-16% body fat.

    13% is a really skinny dude.

  • Great pointers on the mind tricks! After i dropped from 198 to 152 doing keto and IF with a six week challenge i started freaking out over caloric intake. Once i wrote down numbers i realized i was fine

  • Great answer by Paul. But if the guy is really telling the truth about his “13% body fat” he would be seeing his abs already. Chances are he is under estimating his bf. And his true bf would be allot higher imo.

  • I remember hearing things like that when I used to lose alot of weight from my being active.
    One of the most said was “Are you on drugs?”
    I try to mediate the negative sayings from entering my mind.

  • For LISS, can you use an elliptical instead of a treadmill and instead of an incline you can increase the resistance of the elliptical?

  • I went running 7km������ & came back home & I thought that I could slide in a abs workout but trust me I don’t recommend doing what I did it’s been 3 days I can hardly get off of my bed in the morning ����

  • Damn I want this app. Beginner at working out and this would be a huge help. Going to see about getting a new phone next month my current one is broke. A++ work Mike!!!

  • This guy is smoking crack! Unless you are at or below 16% body fat you aren’t getting a six pack in a month. Stop trying to get views with click bait

  • I have a really big problem i store all my fat in my legs, glutes and lower abs I’m at 19% body fat i can see my abs slightly but my legs looks really fatty fatty if you see my in clothes i may look around 14-16%

  • Been trying months for a six pack but Everytime I go to bed I wake up at 2am and crave carbs, and if I don’t eat i can’t sleep, any advice welcome��

  • How do I, a 5 foot and 1 inch tall person who weighs around 100 pounds, get a six pack in about 3 months? What workouts should I do? What food should I eat? Please help me.

  • I like the link that you sent for us to figure out her body type I’ve actually been on a weight-loss Journey since October of last year I was diagnosed with diverticulosis and honestly that’s what got me on my grind I literally radically changed my diet because I had no choice I eat mostly greens I try to start my day with at least a apple and avocado I drink kefir I don’t eat very much Dairy that’s usually one of the only dairies I allow myself on occasion I will have cheese products maybe 2 times a week at the most I do eat chicken I eat fish I still eat beef but not like I used to I don’t eat cheeseburgers and processed things and I’m proud of myself because I’ve dropped 55 lb so far I’m now 165 and my goal now is to be so strong from within I do yoga regularly in the morning and I found out that I’m an endomorph which makes sense because when I do bust my ass and actually apply myself to just be active and eat better I find my metabolism goes off the chain and I literally dropped weight real easy but I have to be active so I do the yoga at least four times a week I try to do some core workouts in between and meaning the yoga I do I do basic sun salutations which is about 20 minutes everyday usually the work days is when I like to do it I’m finding I want to do it more and more and I’m finding I’m becoming more strong but I definitely would like to do more core workouts so I can burn some of this belly fat that I still have as I said I’m still in the process of losing weight I want to drop about 20 more so your videos are very helpful thank you so much for sharing them and I will take the advice that I got from the other to the fullest because your words are very inspirational and I’m very proud of myself and honestly it is a lifestyle change people you can’t just go on a diet you have to commit your whole life to change there’s nothing wrong with eating healthy it actually makes you feel great yes I still have a cookie once a week or maybe twice a week 3 days a week but I make sure if I do that that I’m active that day like all my lunch break so I pretty much like to walk on my lunch break so I’ll sit down for about 10 minutes to eat and I’ll just walk around I honestly feel better and I go to bed early now and I Rise early and it’s just a good feeling to wake up feeling good but I do want to continue this and I really want to work on my core and become even more strong thank you for your videos

  • did not know you went to valdosta state. i have been watching for a good amount of time and love your content, but now love it more.!

  • I started watching your videos and started doing the workouts, I did them for about 3 months and then let myself go and stopped doing them because of lockdown, I’m just starting to get back into the videos and I’m doing the workouts again, your videos have helped me out alot and I thank you chris

  • Waw!Awesome!What i understand is:HIIT use glycogen, and Low intensiti use fat.But please define in cardio pulse if i work at 120-130 or 140 is Low intensiti!Thank you!

  • I’m pretty sure I got down to 10% once accidentally by running cross country and taking snacks put of my diet. But I was only 110 pounds so that might have something to do with it

  • Very informative especially the abs exercises �� would you recommend continuing on moderate calor defecit or switch to more aggressive calo defecit to get further results

  • I appreciate how informative you are and your 90-day transformation is helping me start my transformation today. Thanks for what you do. You’re an inspiration!

  • While the person who asked the question thinks he is 13%, I bet he is actually closer to 20%. People (esp young people) know bf% based on that picture from Google, not reality ��

  • The shirt looks great but “Stronger Together”??? That’s the name of Hillary Clinton’s book. Not being political, but you will lose at least half your potential audience copying her slogan and title. LOL

  • Everyone is different and have different lifestyles, i see many other natural lifters on Intermitting fast and still getting shredded and losing body fat while maintaining muscle and guess what fruit is allowed along with other foods you wouldn’t associate with getting shredded.
    Bottom line try out different methods and if you find something that works and suits your daily lifestyle then stick with it.
    Gethin has found his method with zero sugars and 2-3 hour meal eating, nothing wrong with it, but this may not work for others.

  • LOL I got my serratus definition from Bench, OHP and chins. Did 0 sit-up, crunches or whatever. IMHO these are the worst kind of abs workout, not to mention trashing your lower back.
    Planks are way better, plus ab wheels at most. The other will take care of itself when you do compounds.

  • Hey Vince I have a question about stretch your muscles, when should you stretch your muscles, before working, during the workouts or after the work out?

  • IDK what I do wrong with the reverse crunchs, but every time I try doing those I dont feel it in my abs at all:( Good video though

  • Hello I m Yuvraj from India I got 6 pack abs but I want it to be more deep and shredded. Plz suggest me some exercise and u plz note that I don’t go to gym I workout at home.

  • definitely gonna invest..love all the BPI products..not only is everything a reasonable price but everything taste good and you have videos like this that let you know what the product is and why you use it!!