0:02 If you're doing 200 crunches a day
0:04 hoping to get abs, you're wasting your
0:06 time. So, stick around because this is
0:08 your no BS guide to actually getting a
0:11 six-pack in three easy steps. Step one,
0:14 understanding how to train abs. This is
0:16 where most people mess up. They treat
0:18 abs like some magical muscle that needs
0:21 high reps. But this is totally wrong.
0:23 You wouldn't do 100 reps of bench press
0:25 with no weight to grow your chest. So,
0:27 stop doing that for your abs. If you
0:30 want results, apply these four rules.
0:32 Add resistance. That can be weights,
0:34 machines, or your own body weight. But
0:37 if you want that thick carved 3D abs
0:39 look, body weight alone won't cut it
0:41 forever, as it won't provide enough
0:43 stimulus to grow the muscle over the
0:46 time, and you will end up with these
0:49 flat pancake abs. Two, stay in the 5 to
0:52 15 rep range. If you're cranking out 20
0:54 plus reps without crying, it's time to
0:56 add some difficulty. That leads us to
0:59 our point three, progressive overload.
1:01 It means pushing your muscles a bit
1:03 harder over time by adding weight,
1:05 reducing rest between sets, or slowing
1:07 down the tempo of each rep. So, they're
1:09 constantly challenged and forced to
1:12 grow. Four, train abs twice a week.
1:14 That's more than enough. No need to hit
1:16 them four times a week. They need to
1:19 rest to grow. Step two, do the right
1:22 exercises. to hit everything, upper,
1:24 lower, and obliques. You only need three
1:28 exercises. That's all. Seriously, start
1:30 with cable crunches for the upper abs.
1:32 You can also use a crunch machine or a
1:34 decline bench with a plate. Just make
1:36 sure you're bending at the spine, not
1:38 just swinging your arms like a lunatic.
1:41 Three sets, 10 to 15 reps, 1 minute
1:45 rest. Next, leg raises for lower abs. If
1:47 straight leg raises are too hard, no
1:49 shame. Just bend your knees and do knee
1:53 raises instead. Again, three sets, 10 to
1:55 15 reps, one minute rest. Then finish
1:58 with side crunches for the obliques.
2:00 Best option, cableside crunches. Easy to
2:02 load, and trust me, your obliques will
2:04 scream louder than a beginner in leg
2:06 day. But you can also do side plank
2:09 raises. Same formula, three sets, 10 to
2:12 15 reps, 1 minute rest, and that's it.
2:14 No need to over complicate it. But wait,
2:16 we're not done yet. Sit back down. We
2:19 still have fat to slay. Step three, you
2:21 need to lose fat. Let me hit you with
2:23 the truth bomb. You already have abs.
2:25 Yes, even you. They're just hiding under
2:28 that emergency winter fuel tank. Abs are
2:30 made in the gym, but revealed in the
2:32 kitchen. To do that, you need a calorie
2:34 deficit. That's just a fancy way of
2:37 saying eat fewer calories than you burn.
2:40 Start with a deficit of around 15% under
2:41 your maintenance level. I'll put a
2:43 calculator that will do the job for you
2:45 in the description. So, here's the
2:47 recap. overload progressively, be
2:50 consistent, lose fat, and subscribe to
2:51 my channel. That's it. That's how you
2:53 actually get abs. If you do this
2:55 consistently, you'll eventually look in
2:58 the mirror and say, "Holy sh!" Now go
