How to Get Abs in 60 Days (Using Science)

So, you want those abs to pop, right? But before we dive into the nitty-gritty of training, let’s take a quick look at where you’re at.

At 10% body fat, you’ll have a well-defined six-pack. But how do you get there? Well, it’s not just about dropping the pounds; it’s also about building those ab muscles so they’re ready to shine when you hit that sweet spot.

In this article, we’re delving into the most effective science-based methods for achieving those elusive six-pack abs. Join us as we explore insights shared by Jeff Nippard, a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry.

Throughout this article, we will unveil the secrets behind the best ab exercises, optimal calorie intake for your six-pack diet, recommended protein consumption, and essential supplements to consider. Additionally, we’ll examine common pitfalls to avoid on your journey to revealing those coveted abs.

The Best Ab Exercises: Building Your Six-Pack

Sure, you’ve heard it before: abs are made in the kitchen. But that doesn’t mean you can neglect training them. Think about it—would you skip shoulder day just because your shoulders aren’t showing yet? Of course not!

Forget those flashy, fast-paced circuit workouts you see online. They might burn calories, but they won’t build your six-pack. Instead, focus on progressive overload training. Load those ab muscles with weight, just like you would any other muscle group.

Your Two Essential Ab Exercises

So, what exercises should you be doing? Keep it simple: one weighted crunch and one leg raise. For the weighted crunch, grab a cable or hold a plate against your chest and crunch away. Aim for 3 sets of 10-12 reps, twice a week, pushing yourself to failure on the last set.

For your leg raises, hang from a bar or use a Roman chair. Again, aim for 3 sets of 10-20 reps, twice a week, and push yourself to failure on the last set. Add weight or reps as you progress to keep those abs engaged and growing.

Planks and anti-rotation movements have their place, but if you want a visible six-pack, focus on those weighted crunches and leg raises.

Cardio for Leaner Abs: Why It Matters

You might think that hitting the weights hard is all you need for a shredded midsection, but here’s the scoop: cardio plays a crucial role too. Recent research suggests that combining weight training with cardio leads to smaller waistlines compared to weight training alone.

Plus, being more active with cardio allows you to eat more calories while keeping the weight off in the long run. Aim for 2 to 5, 30-minute low to moderate intensity cardio sessions per week to complement your ab training regimen.

Crafting Your Six-Pack Diet: Calories, Macros, and Foods

Now, let’s talk about fueling those gains with the right nutrition plan. It’s simple: take your current body weight in pounds and multiply it by 10 to 12—that’s how many calories you’ll eat. Then, multiply your goal body weight by 0.8 to 1 to determine your protein intake. Make sure to consume at least 50 grams of protein per day, and whatever calories are left can be allocated to carbs, fat, or protein.

While the types of foods you eat matter less than hitting your daily targets, prioritize minimally processed, nutritious whole foods over junk. Remember, even a natural bodybuilder achieved his lean physique while enjoying Pop-Tarts, but aim for balance and nourishment most of the time.

Avoiding Common Nutrition Pitfalls: Mistakes to Sidestep

As you embark on your six-pack journey, it’s crucial to steer clear of common nutrition mistakes that can sabotage your progress.

First off, aim for sustainable fat loss by shedding about 0.5 to 1% of your body weight per week. If your weight loss journey spans more than three months, consider incorporating a 2 to 3-week diet break to prevent muscle loss and rebound weight gain. Relying solely on the scale can be misleading, so complement your progress with monthly photos and waist measurements.

Optimizing Your Supplement Stack: The Essentials

Now, let’s talk supplements—the cherry on top of your six-pack journey. First up, consider adding a protein powder to make hitting your daily protein intake a breeze. Creatine monohydrate can boost both strength and muscle mass without the bloat, but it’s not for everyone.

Lastly, caffeine can enhance focus and performance during workouts, though moderation is key to avoid tolerance buildup. If you want to take the guesswork out of your diet, consider trying my nutrition app, Macro Factor. It’s free for the first 2 weeks, so you can track your progress and stay on top of your goals hassle-free.

Conclusion: Your Six-Pack Journey Begins

Congratulations, you’ve just unlocked the secrets to sculpting a visible six-pack and transforming your physique. By combining targeted ab exercises, strategic cardio sessions, a tailored nutrition plan, and smart supplementation, you’re well on your way to achieving the chiseled midsection you’ve always dreamed of.

With determination, patience, and a bit of sweat equity, you’ll soon see those abs start to pop and your confidence soar to new heights. So lace up those sneakers, grab that weight plate, and let’s get to work sculpting the best version of yourself.

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