Ways to get 6-pack Abs of Granite – The Best Guide



Video taken from the channel: THENX


13 Tips to Get 6 Pack Abs Fast!

Video taken from the channel: ATHLEAN-X™


How to get 6 pack abs fast My best TIPS for GRANITE Abs

Video taken from the channel: Seth Kardos


Beginner’s Guide to 6 PACK ABS (What to Eat & How to Train!)

Video taken from the channel: Calisthenicmovement


Do This Every Morning To Get 6 Pack Abs

Video taken from the channel: CHRIS HERIA



Video taken from the channel: NEXT Workout



Video taken from the channel: ATHLEAN-X™

So, high rep crunches will improve aerobic capacity, but will do little to carve a beautiful six pack. To hit all muscle fibers in your midsection, you need an arsenal of movements that stroke all ranges of reps: low, moderate and high rep training need to be leveraged in order to slice up your core into a six pack. Take your position by sitting on your butt with feet touching the ground and knees bent.

Position your upper body forming a 45-degree angle with the floor. Lift your feet off the floor to get your body in a V shape. Take. Any discussion around six packs usually devolves into the question – ‘Can anyone get six pack abs?’ The short answer is – yes. Even if you’re new to training or over 40, the bottom line is, we all have abs.

By keeping your protein intake high, you’re less likely to lose lean tissue and burn more body fat. The basics of getting your abs to pop don’t get much simpler than that. Training for a Six-Pack. Eating for your six-pack.

Perform each triset three times and watch those abs begin to take shape. Return to slender By this point in the 12-week plan, your six-pack will have come out of hiding. Ultimate Guide to Getting Abs. Bodybuilder Ryan Terry explains how to build six-pack abs, with workout advice, follow-along exercises and nutrition tips.

By Jamie Carson. Your first stop on the train to six-pack town should actually be total-body strength training since more muscle means lower levels of cortisol (a hormone related to stress), more stable blood-sugar. The secret to six pack abs is not locked in a supplement pill or found in an ab workout or gadget. Instead of falling for the empty promises, spend your time focusing on the things that matter, like solid nutrition principles, and leave the rest of the stuff alone.

6 Ways To Get Ripped 6 Pack Abs. The recipe for six-pack abs isn’t all that complicated: Crank out an abs workout, eat a nutrient-rich diet, and consume fewer late-night pizzas in a single sitting. The undisputed holy grail of.

Get the truth on how to get a six pack (and get out of Ab “No Man’s Land” Forever!) http://athleanx.com/x/six-pack-ab-truth If you had a nickel for every vid.

List of related literature:

Do a quick search online for the phrase “get six-pack abs,” and you will get more than a million results; try “weight loss,” and you will get more than ninety-nine million results.

“The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Bodybuilding.com Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

To develop an eight-pack, you need to challenge your abs like they’re kids in the gifted program at school: Make them work in ways that they never have, so they’re challenged, so they don’t get bored, and so they’ll grow.

“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

The two exercises below are the only real way to achieve those six-pack abs.

“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

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

This exercise book does not focus just on sculpting six-pack abs or molding buns of steel.

“The Athlete's Way: Training Your Mind and Body to Experience the Joy of Exercise” by Christopher Bergland
from The Athlete’s Way: Training Your Mind and Body to Experience the Joy of Exercise
by Christopher Bergland
St. Martin’s Publishing Group, 2010

I gave you the six guidelines for following the Abs Diet and touched briefly on the Abs Diet Power 12.

“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

But with a few simple adjustments to your diet and lifestyle, your upper and middle abs can be revealed, giving you a healthy, sustainable 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

The only way to reveal the abs (the six-pack, as so many men like to refer to them) is through a sound nutrition plan and a vigorous cardio and strength-training regimen.

“Alpha Male Challenge: The 10-Week Plan to Burn Fat, Gain Muscle & Build True Alpha Attitude” by James Villepigue, Rick Collins
from Alpha Male Challenge: The 10-Week Plan to Burn Fat, Gain Muscle & Build True Alpha Attitude
by James Villepigue, Rick Collins
Potter/Ten Speed/Harmony/Rodale, 2009

Note that this is because the physical workout poster is not available in the ebook.

“The Bikini Body Motivation & Habits Guide” by Kayla Itsines
from The Bikini Body Motivation & Habits Guide
by Kayla Itsines
Pan Macmillan Australia, 2017

In order to develop amazing abs,I believeyou need to implement threeimportant factors, listed in order of priority: (1)a steadydiet; (2) a regular workout program; and (3) astructured cardio regimen.

“Stronger, Faster, Smarter: A Guide to Your Most Powerful Body” by Ryan Ferguson
from Stronger, Faster, Smarter: A Guide to Your Most Powerful Body
by Ryan Ferguson
Penguin Publishing Group, 2015

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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  • 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)

  • Jeff: “Your journey each morning starts in the bathroom”
    Me: “Taking a shit?”
    Jeff: “drinking water”
    Me: “Oh… Wait you go to the bathroom to drink water?”

  • Question, which option makes the most sense to you based on resistance training life style.

    X grams of protein per pound of lean body mass

    X grams of protein per pound of total body mass

    X grams of protein as a percentage of total calorie intake

  • Who’s watching this in 2020?

    I am at 24.7% body fat and started in November where i was at 31% of body fat. If anyone wants a good scale that weighs your total weight, BMI, Body fat, fat-free body weight, Visceral Fat, etc.. You should look into buying a RENPHO scale. It helped me out a TON!!! With helping me get to where i want to go. I weigh myself every wednesday and see that change trends on the RENPHO app.

  • All I did was do sit ups to get my 6 pack, did a set every day until I could do 60 reps in a row. Then did 60-70 at least once every other day. Whole process took 3 months for the abs to show all the time even when they are relaxed.

  • @ATHLEAN-X #ATHLEAN-X I really love your video. My body fat is 10-15% and you were absolutely right that in this category people get sick of same routine workout and some times they don’t feel motivated. Please I want to get 6 pack abs. Advice me and help me bcoz there are so many abs exercises which confuses me and I want to hit all the parts like upper lower mid and sides. Please recommend me best exercises for abs

  • Hi jeff. I am trying to get a six pack abs and have done your workouts. How do i make it more intense but i also get lower back pain from it

  • I have been following your YouTube channel since you had it! If it wasnt from you I wouldnt be in the best shape of my life! Thank you!

  • Is there an app to download your program? I made my purchase of the max mass. But I’m not sure if I download through app or zip file on computer. I use my phone always on the go.

  • Hey Jeff hopefully this is ok or an easy way to get your permission!

    I created a Facebook group so that your following has a community to reach out to.


  • Can any swimmer help me out?

    To execute an efficient arm stroke in any racing style (free style, breast stroke, butterfly, back stroke), internal rotation of shoulder is done.

    According to Jeff (therefore science), it is a sin.

    Is there any way out?

  • https://youtu.be/PwtZikYZsFo до тебя хоть что нибудь доходит с этого канала, или толь здесь тебя можно поддержать? Спасибо за видео!

  • I would would watch Dr Jason Fung for learning how metabolism works. But what was said in this vid is more or less right, your metabolism will slow down with less cals in, its why you don’t see a biggest loser reunion.

  • Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  • 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

  • i think i am in the 20 to 30 % fat right now,… my problem is nutrition….I am not sure what to eat and when to eat it…any help would highly appreciate

  • I dont trust the ‘eating for ab visibility by making these simple changes to your life’. How many years of eating less processed food to get visible abs? I can tell you that 6months of dedicated eating and dropping 20lbs while building muscle did not even begin to do anything to my abs but it transformed my appearance during that year. I stopped everything after becoming sad that I had to give up meals, foods I wanted, parties, dinners, flexibility, and only eat what I could cook for myself which I had to take to these events and eat alone away from everyone.

  • Athlean X is it ok to like losse fat same time as building muscle for bicep, tricep, shoulders and chest like just literally build muscle. I do running on different days as my lift days also on lift days i do your 15 min fat burn before hitting the dumbbells.

  • So I am definitely in the 20-30% I run cardio but I only do 20 minutes on the treadmill at a constant 5.5 speed then every minute half I do 30 seconds of 8.0 speed. Is this efficient at all? If not, how can I improve my weight loss efforts because I would love to improve. Thank you.

    then watch!

    though he’s addressing “guys”, i hope this info is applicable to females.

    so, variation and consistency for 15-20% “guys”. will have less back discomfort over time (because the baby shark ab challenge is bothering my lower back).


  • Hi Jeff, in Russia there is a training technique based on your blood test. Could you tell about this, it is interesting to listen to your opinion.

  • This one of my favorite workouts of all time! Have fun guys!!! Don’t forget to follow me on Instagram for more content! Keep working hard!!!

  • Thats a nice kitchen, that cali moves money is good huh. Lol good for you guys, you give away such great, useful, and very informative content. Thanks for posting, your vids have greatly improved how I approcah my fitness. ���� been following a couple years since I saw that extreme push up vid with like 33 variations, the type writter handstand pushup looks insane btw. I’d definitely break my neck, ha ha.

  • Week 1: Can’t even finish half of the exercises
    Week 2: Hurting like hell
    Week 3: Feeling I’m getting it
    Week 7(right now): Believe me, I’m enjoying.
    Great Workout ❤️��

  • Your body is too good…..
    I am 16. Is it ok for a teen of this age to follow your excercise….. I mean will there be any side effects of these excercises?

  • Hey AthleanX. My name is Roland and I like the way you have built your brand. I am the owner of Melange Wellness. i am a massage therapist and a personal trainer and i am looking for a coach to train me to build my business and offer premium products like yours. Do you have a coaching program? My email address is [email protected] gmail.com

  • It’s my day 1. I will post again on the 30th day, But I also included prayer before and after the workout and included
    15 reps of bisec curl ×2 (16kg)
    15 thrusters ×2 same weight
    30 push up and rotation
    30 conventional pushup

    All the best

  • Hello i am pretty new to working out but when i work out my abs they dont feel sore anymore like they use to when i first started does that mean i am gaining no muscle mass in my abs

  • My Lower back starts to hurt half way through especially with hip raise and scissors do I have to got see a doctor or do a mini workout before this (btw this happens with loads of workouts I do not just yours I want to get fitter but I find myself quitting due to this ) can anyone help me

  • Thank you for your inspiration! I started your 0 to 100 real quick program yesterday and its been great so far! I took the before pics and well see my transformation at the end!! Thank you again brotha!

  • I don’t know if Jeff already has covered the topic why shin splints can be caused and how to deal with it. I watched through lots of his videos but can’t find it. Help me if u know where to look, it’s really painful, I got those after to much swimming

  • Hi Igor, men you rock. One of the best things to appear on internet in a long long time. Thank you a lot, for your hard training and give people options without gyms. Much love from PORTUGAL. Let’s hit the floor 😉

  • I’m going to go and Ramble On for so long and not get to the point here I’m going to do it for you eat lots of vegetables and fruit it will restore your elasticity in your skin keeping it tight then do core body workouts using your body weight one of the great workouts to do is lie flat on the floor on your back you lift your legs straight up don’t bend your knees hold it for 15 seconds bring them back down and immediately lifting back up do this for about 25 30 reps and you’ll start feeling it in your gut tightening and I will warn you do not eat anything for two hours after this or you will regret it, you’re welcome, oh I almost forgot do not smoke, it will ruin your body and skin as well

  • I love the videos but could you please upload another version of these videos having instrumental metal music? Like some djent can work.

  • I’m gonna be honest I was kinda feeling lazy but then I went on Instagram and saw igor’s story that said don’t miss your workout and then I was like YES SIR and I went to workout it was actually helpful

  • So used to workout alot i wasnt that much buffed my muscles were strong naturally even before when i had started working out, i had a lot of strength, but for some reason i stopped working out completely and the only exercise i would do was football (everyday) so i shrank all my muscles and i feel soooo weak now like i cant even do a proper push up (when i stared now i can do 15 at once YAY) i really need that strength back. Can someone tell me wht happened and what to do

  • day 1: did 25/10. hopefully i’ll be doing 30/5 soon
    day 3: got through all of it yay!
    day 8 (?): that music grows on you after a while

  • This is my favourite workout channel, I hope you get 1M subs soon, keep up the good work, and many thanks for your content! ������

  • Jeff i really need your help. I used to have a huge anterior pelvic tilt that i have now corrected a bit and i also know that you arent supposed to mobilize the lumbar spine. But i have had a lot of pain from that APT and felt like a needed to. Today i was doing a 1 arm pushup incorrectly and overrotated my spine. It cracked loud as hell and i wanna make sure that it isnt a problem. Do you know how i could check?

  • 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

  • how can I get a workout in with you? i’m 15 looking to increase my speed and bench, while loosing body fat in the process. you can check out my hudl: Stevie Plahn

  • 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

  • Ive seen a lot of comments saying that they have 2 more rounds to go after finishing the first round. No, theres 3 more rounds, 4 in total. Just wanted to clear that up ��

  • 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

  • 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?

  • Please please please can you do a video on full.body workout no equipment resistance band and pull up bar. Very very small space, low impact and preferably standing up workout. One for HIIT and one for strength or muscle gaining. Somehow if possible including tips to make said excercises concentric, isometric and eccentric times of motion. Which you can further include finishers and through failure excercise stages. With included super small space dynamic and static stretching.

  • 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

  • Calories are not what are important. Reducing calories will make you hungry unless you understand that reducing carbohydrates is what matters. Fruit for example is high in carbohydrates except for certain fruits like berries. Fruit is very fattening. Carbs are like kindling they burn fast and you are hungry shortly after and you eat snacks all the time. They produce insulin which prevents your body using its fat reserves. Protein is like logs, it burns more slowly and provides energy for longer. Fat is like coal, it burns much more slowly and is the real energy supplier. Fat also is the most satiating and prevents hunger for long periods. Low fat products are more fattening than full fat products because the fat is replaced with sugar and refined carbs. Divide calorie intake as follows: Carbs 5% of calories, protein 20% of calories, fat 75% of calories. Google the ketogenic diet.

  • 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?

  • that 100% fruit juice is aparently not true. It has to mention “NOT FROM CONCENTRATE” but it to be made from real fruits. Fuck those bastards.

  • 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!!!

  • 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?

  • 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

  • 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. ❤️

  • I’ve got a whole body workout program and everything, I even got a visible 6 pack but it’s not as defined cause I cannot stick to good eating habits

  • Hi Alex, i just started watching U. Can U do an intermediate & advanced abbs work out please. Thanx in advance from Downunder �� James.

  • THANK YOU JEFF!!!!!!!!! I appreciate what you’re doing. I’ve been on track since 1/2019 on my own and incorporating more and more of your Youtube information into my routine. I’ve lost 40lbs and gained a bit of muscle also a lot of strength and energy doing BJJ. Thanks again.

  • I will tick every day and how I feel that day
    Day 1��(i am dead)
    Day 2×
    Day 3×
    Day 4×
    Day 5×
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    Day 30×

  • These are great videos, nice work guys! I like your simply and clear explains, not as a Calisthenic-Start, superfast and poor explains or a Gym Coach, screaming, impositive and focused on mistakes.

  • Step 1: Get really, really bald, and shave again often.
    Step 2: Wear nothing but blue shorts. Not too dark, not too light.
    Step: 3: Get real sturdy chairs.
    Good luck!

  • Looking at the video makes me wonder, do you guys even break out a sweat during all these workouts, coz it dosent look like it….long journey ahead for me to reach there ��

  • Hi I have question here,
    My back cracks or pops every time I do a sit up. What does it indicate? How do I avoid the cracking/popping sound?is that bad?

  • Best fitness YouTube channel subscribed. I seen 10 of your videos you definitely know what you are talking about besides your body shape is perfect all natural no bullshit steroids involved. Your nutrition advice is top notch. You desrve 500 million subscribers and not just 2.83 million.

  • My biggest enemy is RICE!! It’s cheapest and government subsidized it. How can i get carbs then, poor people can’t have good nutrition.

  • some dudes are just genetically not made to have abs showing unless they starve themselves and even then they don’t show. so if you’re that guy don’t worry. it’s not your fault.

  • Speaking of sodas and empty calories, are sugarfree sodas, such as Pepsi max etc, MUCH worse than water? I know it is worse but how unhealthy is actually “sugar-free” sodas?

  • reducing your food intake is dangerous. Our bodies are constantly in the process of fixing damaged spots within our bodies and for that “fixing” process to be executed properly, our bodies of course need energy. Where does the “energy” come from? It comes from the foods of course.

  • Huh, I started out 20% worked my way to low 10 % 40 lbs lighter.. It wasn’t easy I used methods to get me here.. Fasting helped as I maintain a caloric deficit.. I’m keto now as well. the weight came off but damn keto is not sustainable. I can see my abs though..

  • Like I am suuper skinny, I have a hard time gaining weight, and I train. But my nutrition is FUCKED and I can’t seem to fix it any tips?

  • NEW “FAST ACTION” Q&A Got a question about training or injuries that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  • Cutting out vegetables or fruits is like throwing a deck chair off of the Titanic to keep it from sinking, Ha Ha! My latest thing is getting ice cream in single-serving sized containers, so I can have a treat and not overdo it like I easily can with a full-sized container.

  • Jeff I’ve been following your 7 minute abs follow along video for around 5 weeks, I’ve seen fractional results despite changing my diet and cycling and running on top of the abs workout.Should I up the anti and do more ab work or just keep up the daily 7 minute follow along as well as the diet/cycling and running?

  • Well the only way to get abs is to lower your body fat. The only way to lower your body is to operate at a calorie deficit. I don’t think you need a 12 min 13 tip video to tell people to cut calories.

  • Not beginner friendly, even i do work out the exercises that i do are different so the muscles are not use to these one,but reducing the time from 45 sec to 25 it is duable. Thank for the video

  • The key to Abs Starvation small meals quality choices. I do Box A due to back issues sometimes add ankle weights and also alternate movement like a pullover dumbell infininate reps with a vacuum crunch. The slow leg raise shown increases risk of hernia as you get older. Stand with back against wall ankle weights straight leg swing will help. �� ���� Frozen yogurts with �� cereals ��.

  • hanging ab workouts kinda suck tbh, I feel they work my grip and forearms more than the abs, and always cause pain. You get tired from hanging before your abs get tired. They are labelled as “more difficult” but they mostly provide no additional benefit and are just for show. Train your abs, not your grip, and avoid yourself the additional pain, ab workouts are already painful without what hanging is going to do to you.

  • Lowest I made it was 12. Now I’m at 15. I think getting out of no mans land is tough. Strict diet and workout seems like a must. I’m still motivated to hit 10 though even if it kills me

  • Great video! Some more honest and knowledgeable advice. I never thought I could get strong again with chronic low back pain. I love that you incorporate functional training that prevents and improves injury!!

  • When you drink your water from a bottle or a glass sitting down, the nutrients reach the brain and boost its activity. It also aids better digestion this way and ensures that you don’t feel bloated after having water #ATHLEAN-X

  • 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. ❤️

  • only thing I gotta do is fix my nutrition its good but definitely not on point thanks for your tip there following you since a long time and I implement most of things you mentioned

  • Counting calories is a super helpful way to stay accountable! And to make sure your getting enough fuel to build! Just cuz you count your reps doesnt mean your not focusing on quality contraction. It depends on your personality. I used to be a fat fuck! Accountability is everything for me.

  • 2 weeks after i begun this workout i finished the first round without interrupting. And 1 week later i Clan do the first 2 rounds without interrupting. Its nice to see the progress. Thx for your awesome content.

  • Great tips as always. Ive heard about this type of training called blood flow restriction training, and im wondering if its even an option and if so how effective is it and should i implement it into my routine?

  • Hey Jeff, I think in the past you have made videos about how sissy squats aren’t a good exercise, I’ve recently seen a guy called “kneesovertoesguy” on instagram advocating this exercise and he seems to have some very strong knees and some science to back it up, what do you think?

  • Coming here from your site, on day 14, in the link to this exercise there’s a ‘v’ in front of the embedded URL which doesn’t work. Just FYI. Thanks a ton man, following this!

  • Check his tracksuit bottoms
    Then check out his bottoms from his second video 11 years ago.

    Thats when men had the choice to wear MENS clothing ����‍♂️

  • I just came across this whiner on youtube called Greg Doucette, whats he all about? Love your vids Jeff, have just started training and had some shoulder and mobility issues so your Physio experience helps loads, thanks.

  • What are some ways to lost lots of fat? I read lots of good opinions on the internet about how exactly Custokebon Secrets can assist you lost a ton of fat. Has anybody tried this popular lose weight secrets?

  • U know the worst thing about this vid is that,the first time i saw this video my core,abs,oblique were so fucking cut like i was in the best form i ever was,i stopped trainning cuz idk why and i have never ever had a fat stomach now that i do,omg i hate it,i lost my abs all of those i can barley do these now the first time i was like easy first try not even resting now i can feel my stomach getting together when i wroked out like omg im depressed i need motivation like srsly

  • I must say.He is more than professional.His videos are just worth watching.Those who don’t have a habit of even walking in the morning are commenting, i’m dieing doing this one.But really, every workout seems effective to me. Thanks chris heria.

  • Amazing workouts, but would be better if you told which part of body will pain, or which part to use precisely to get accurate results, for each exercise…

  • 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

  • Chis you are really helping people who don’t go to gym and really i am loosing weight and fat…u are making positive impact on the society..short videos with best workout full of positivity…love you chris…keep going

  • Honestly, no matter how much u workout on ur abs, it all boils down to how good is ur diet and rest…it could be u being in calorie deficit, eating atleast 30% protein in ur diet, getting proper sleep, intake of good fats, being hydrated…so i would just say one thing that definately do such workouts which engages ur abs and core but dont think that ur abs will be visible without following above mentioned things….keep fighting keep growing…cheers

  • Hey Jeff, I am 13 and quite tall and have had an early puberty. I train daily: 60 min HIIT, 30 min abs, and 60 min strength training (different muscles on different days).
    Is this OK ’cause I am seeing results(A lot), no joint or tendon pain; Just slight muscle soreness.
    I do Calisthenics and sometimes weights.
    I take adequate diet and sleep. Do you Approve? Am I Overtraining? Please respond.

  • Does Jeff actually eat frozen yogurt and whipped cream every night if he says he only has one treat a year, and that being his slice of carrot cake? Just a little confused on this one as a long standing viewer

  • 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.

  • Thx so much for your vids! I used to have a belly ane very unflattering body, but i lost weight and now my body is nearly PERFECT! I definitely glowed up over the quarantine ��

  • Hi Jef and Athlean-X friends, I’m in a desperate need of help for an injury I have, I wen’t to 4,5 different specialists, no one can tell me if I can fix my issue During parallel bar dips after being super tired the whole day I heard a pop in the center of my sternum chest exactly in the central area of the sternum. My second right rib popped out and I was told that the cartilage is entirely torn from the sternum and the rib pops out with a popping noise everytime I try to lift myself, dip or do pushups or triceps push. 3 months passed away already and everytime I try to do even few pushups my rib pops out, when I straighten my shoulders and goes back in… I’m worried if it is ever going to cure by itself. I can’t find any useful information on the web unfortunately… I appreciate in advance any attention and opinion from you! <3

  • For those curious about why ginger works the way it does to increase fat loss and aid in recovery it has to do with boosting circulation (peppermint has the opposing effect). Ori Hofmekler covers it in The Warrior Diet and he also uses it daily. I did for a bit back when I first read TWD years ago, and back then I was also juice fasting during the day.. but I could feel the ginger working to stimulate circulation towards the skin (IE away from internal organs, hence the reason muscles are able to recover faster). Megadosing niacin tables with some very warm water will give you the extremist version of it. Your skin will be so flushed it will look red but not quite like a sunburn, and it feels so good to take a brush and do skin brushing (both niacin and skin brushing is a way to detox skin/fat, it causes histamine release and you will feel that because it feels almost euphoric). After it slowly begins to taper off you feel so much better mentally and emotionally for the rest of the day, and if you do it right before a workout…. you’re going to get in a good sweat; it’s also going to make it harder to work out since you have a lot of circulation predisposed to the skin flush. However, that is one of the reasons niacin is used in legitmately working fat-loss supplements. That’s how I learned about niacin, I took a liquid dropper of sue clinically proven to work stuff and I got a skin flush. I checked the ingredients and found it was super concentrated niacin with some stimulants.

  • if you want a real core, kayak big waves (upper), cycle 100s of miles (lower) swim in the sea or pool(both), occasionally kick box gym once a week working the upper and lower, (as there connected by the core a by product is ripped core). just saying what worked for me

  • Hello i have a question.What can you tell me about peptide for muscle growth all the info i found it kinda safe as long as u dont over dose.

  • I’ve hit a wall, first let me say I’ve started working out about a year now at my heaviest I was 270 I’m now down to 220 but at this point I can’t lose anymore wieght or put on muscle is this something I just need to push past of is there something I need to change?

  • Most the time I agree with this powerhouse, but I didn’t like the “Counting calories is something you don’t have to do.” Now I don’t think you need to do macros (as long as you are over the top on protein) so I’d agree with “Counting macros is something you don’t have to do”, but not paying attention to your calories is like never balancing your checkbook register or keeping an eye on the number of Amazon purchases this month or not paying attention to the credit card balance you use everyday on “stuff you really need”. Never a good idea because the numbers will swiftly run away from you.

  • does this apply the same way to women? it seems most of your videos are targeted towards advice for men, so would be great to know which parts could work for women?

  • Sir You are really good….You are working hard for our development
    Reall you and your workouts are great.
    And I am improving by watching your videos.
    Thank you for uploading this type of videos ��

  • How do u even do that bicycle my whole yoga map is moving like crazy lmao
    Plus that speed, man I though 2 weeks of part 1 is enough

  • Hi Chris, thanks for your excellent videos. You are definitely one of my best training guider. And I am going to deleting “one of”.��

  • sir pls tell me, how i do thats part like 1,2,3…..
    like when 1st part and when 2nd part and so on……������
    I’m just bigginer����

  • I’m doing those exercices at home during confinement. I did PART 1 (3x this week). I want to move to PART 2 but I’m not equiped with bars at home. So intending to move to PART 3 directly. Any thoughts about that? Good or bad idea? Or how would you suggest to adjust PART 3 for a “no Part 2 guy”:)

  • Please a chest and back video for beginners. I tried to do the one that you already have but they are too difficult to perform since I’m not strong enough. It would be nice to have videos to develop force from cero.

  • Hey Jeff could you please do a video on functional training ora hybrid style of training that incorporates strength and then a CrossFit wod style element? Thank you

  • 4 sets done:

    1st: March 25, 2020, Wed
    2nd: March 27, 2020, Fri
    3rd: March 29, 2020, Sun

    Thanks for your cool contents Chris! I’ll keep on doing your workouts. Totally enjoying this part’s intensity.

  • Ok sorry if the question is stupid, but is hiit gonna help be lose fat? Coz im not thinking about the 6pac more than losing the fat.?

  • I did this workout for the first time, I have to say it was really hard and I almost made it to the last exercise I don’t give up I will keep trying