How I Got Abs... FAST
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- Опубликовано: 16 окт 2024
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1 - do free weight compound movement @02:00
2- Do unilateral exercise @3:00
3- Do knee weighted reps @3:44
4- caloric deficit long enough
5- walk 🚶 10.000 steps a day
6- drink a lot of water
7- avoid proceeded and Fried food that makes you bloated
Thank you 🙏🏼
🐐
Proceeded?
a caveat is, if you are on a day you want your abs to pop, you don't want to drink lots of water, that water weight will completely muddy them
my prediction for this video:
1. Calorie deficit
2. Train your abs
egggh wrong
@@sparkletimeshark4898 tips 1,2,3 are Train abs, tips 4, 5 & 7 are Calorie deficit, the only thing that's not part of those two is 6.
That’s really all there is for abs
@@VskatemanV nah cardio also helps build abs especcially stairmaster and lean foods help achieve the best abs
lean foods? @@JaheimPhipps
This is probably the best video I’ve seen so far about getting abs. Kept it simple and straight to the point. Everything you said is factual and true. The way you said it was easy to understand and didn’t feel like you were calling anyone out or saying “you’re not getting results because of ____!” like a lot of videos do. You spoke in a calm manner. You covered everything too, including obliques, lower abs, and core stabilization. All in less than 10 minutes. You even gave examples of exercises you can do to target those areas. I really appreciate you making this. Will definitely send this to my friends who want abs!
Get abs don't need ten minutes of explanation: eat less, do burn calories exercises or sport each time you can..
All the abs workout he says are pretty useless IF you want to show your abs.
I am almost there but it's so frustrating seeing that last layer of fat just not dissapearing...
Same here ! Have you tried re calculating your calorie needs ? As you’ve gotten lighter from dropping fat your caloric needs would have also dropped. You might be in a maintenance state now on your current plan
@@liamsnowman8030 Not yet, but what I learned about myself my abs are level 0... they are so weak it's pathetic. xD So I've started with calisthenics for babys.
you need to lower your kcals a bit more probably since your maintenance has gone down thats all
Same! Making progress but it’s slow!
Same, I am at the weight that I need to maintain, but my face are getting thin and muscles are building up but abs is not showing up, god dang it
"attack from both sides" is probably the best advice you could give people! it is easy to get narrow minded and hyper focused and wanting to be perfect in one facet, however its far healthier and more achievable to critically think about multiple variables and close in on that goal! great vid
Youre the only fitness person who’s actually got me results. I’m got really big(not really lol, just bigger), and now I’m watching you for help for cutting so thank you!
Can't agree more. I love how you suggest simple stuff rather than focusing on doing specific kinds of exercises
I swear to God I was thinking about getting rid of the little amount of waist and belly fat I have, and I haven't said nor searched anything about it, and next thing you know RUclips recommended me this video. Keep in mind I haven't searched anything relating to this topic. We're living in a fkin simulation.
Great video btw 10/10 exactly what I needed.
it happens with me too. i was thinking abt a video that i watched years ago, and that day i got that exact video that i was thinking abt
I like the the little white bars at the bottom for different segments bcz that keeps me from being distracted. I have trouble keeping my attention for longer periods so i really appreciate that little detail.
I love how simple but informative your videos are. They’re also calm and encouraging
Awesome. Literally no BS video and honest, true and simple steps which can guarantee results and make us healthier.
never ever seen a better video than this. very detailed but short and less bs. keep it up
If you're reading this, enough yt tips just eat less and work out more consistently
You won't get the likes you deserve, but this is the best comment on the subject
Thankyou 😄
Simple yet effective
I needed that lol
Ok.
Wow the quality of this video was top notch! Will definitely use this advices and the exercises you recommended!
Subbed! I've been looking for a guide like this but this is 10x better. Thanks for simplifying it! 🤸🏾♀️
Would you consider sharing a one-week meal preps routine in a video once ?
Thank you so much for all your work and knowledge sharing Wanhee ! You're making a great job, really appreciated
Thank you man. I appreciate that you keep it honest and straight forward. It's such a simple thing to get into the habit of doing and yet people want instant results. Nah man... Take your time, even if it takes 6 months, a year... whatever it may take, just be consistent and stick with it. You won't get abs in a week or a month, but you won't find ANYTHING out there that will.
I accidentally discovered this routine by my making these mistakes too. It's nice listening to someone who also went through it. Crazy how your mindset is the real challenge and not the gym.
Wow I've never thought of or heard of weighted knee raises. I just tried them and it seems to have solved all of my issues with the exercises hopefully I can really strengthen my core now:D
Hey , can you give a full workout plan vid for me to emulate im the gym?
I'm glad to know I am on the right path after watching your video. I have been doing all of these for two months and it is working out fantastic.
this video is so amazing I was super duper fat and now I’m finally getting to the 3rd layer of my plan and I look great IN COMPARISON to what I looked like but my skin is RUINED…I don’t believe I’ll ever have this, I’ve undone the damage but that doesn’t mean it didn’t happen. Now you know why you’re on my skin sir thank you this has at least given me more tools to progress. And that’s all that matters right?
Thank wanhee for such informative video. 👍🏻
Best explanation I heard why free weights are the better choice for core stability work.
Props, straight to the point, no bullshit. You got a new sub
You're an inspiration! I find it so difficult to stay away from sweets, but my belly has started to stick out and I'm sad! It's like an illusion I chase after but then ruin it all by going back to eating sweets.
One of the best fitness channels in YT. Shout out for the tips and keeping it real!!!
I got my free workouts and WOW. This is legit everything you need. Truly could not be more grateful thank you so much for this first step!
Every time I watch this video I learn something new. Thanks Wanhee!
The before and after looks just like me and what im tryna ached I NEED TBIS VIDEO TYSM:)
thank you so much! will apply it
Best video on abs I’ve ever seen.
Loved the video. I was looking for this video since long but no one explained it well like you did 😍. Lots of Love !
This is the best explanation I ever heard on getting abs and it makes so much sense
Know the difference between the abdominal muscles and the core folks. Your core is not particularly visible from the outside and is the 'tree' or whatever. However, your abdominal muscles (the bits the poke out) are extended when your knees and chest are maximally far apart and contracted when they are close.
Start with decline sit ups and progressively overload by adding weight. Do the same with hanging leg raises. Treat them like any other muscle and they will grow. Abs are made in the gym and revealed in the kitchen. If you have developed abs you will be able to see them at much higher bf%
compounds do not develop your abs, anyone who has trained for a long period of time knows this is bs. Firstly, from a stimulus to fatigue ratio its such a dumb way to go about your training. Squats and deadlifts are hugely taxing on the CNS and result in you not being able to go as hard on your other movements. The abs/core are used to being under tension every day and subsequently love volume/recover very quickly.
Secondly, through training your abs this way you will never get them close to muscular failure which means they will not develop. In squats it is never the case that your core/abs are the limiting muscle group (for most anyway).
Do ab isolation work people. It is equivalent to saying I'm not going to do any bicep isolation as my barbell rows/deadlifts "overload" them sufficiently.
I love this video. Very straight forward and informative. Thanks
Anyone else see a vanilla/strawberry ice cream sandwich at 00:31?
You deserve 10M subs!
The water and walking are completely true. I walked/jogged 3 miles today. And only drank water and tea. It made me less hungry. I ended up fasting for 21 hours because i wasnt hungry(including sleep). Then i went on to do 3 miles and my abs were poppin
Did you do abs that day?
Development of abdominal muscles:
It's crucial to do free-weight exercises, like the bench press, squats and deadlifts, that engage and strengthen the core muscles, including the abdominals and obliques.
Unilateral exercises, such as shoulder presses and split squats, help strengthen the obliques.
Specific abdominal exercises, such as hanging knee raises and hanging leg raises, are recommended, including adding weight to increase effort and promote muscle growth.
Reduction of the fat layer:
Maintain a moderate calorie deficit to lose body fat sustainably.
Understand that localized fat loss is not possible; you need to lose fat from your entire body, which will take time.
Replace intense cardio exercises with daily 10,000-step walks for better hunger management and more effective fat loss.
Drink plenty of water to avoid false feelings of hunger and stay hydrated.
Reduce foods that cause bloating, such as fried and processed foods.
hey Wanhee, always appreciate the content. just want to vent bout my encounter with a toxic physical trainer. he basically nagged at me for the entire session telling me i shouldn’t weigh myself everyday even though it has been working for me before i even went to see him. confronted him about it and he started gaslighting me about other things i didn’t even say. like how i told him i want to achieve results in 10 weeks even though i didn’t say that at all and am in no such rush to get fitter.
Take health at your pace and make sure you understand it is a positive thing, ignore that guy
Incredible simple information shared by you
YES! It's a work of art!
Valuable insights! ✨
First time since a while did 15.k steps today, 2 and a half hours, I’m impressed nothing hurts really badly
great vidio, lots of useful info/thanks
i love your honest content! you keep me motivated thanks! is not easy to find people like you on yb thanks again
Just up your protein and lower your carbs.
Here is an example what you can eat
Morning: 4 boiled eggs, banana if you feel like something sweet.
Afternoon: 250 grams of chicken and 80 grams of boiled rice.
A protein shake.
Evening: 250 grams of chicken and 80 grams of boiled rice.
Drink nothing but water.
Protein has a high satiety index. But if you feel some sugar craving in the evening, then eat an apple and drink water.
Do weight resistance training 3-4 times a week.
I will suggest compound exercises. Squat, deadlift, bench press and overhead press.
Add a little more weight each week.
If you do this for 3 months, you will definitely see results.
I think i can manage that is there someway i can contact you your Instagram or somethin ?? for queries
@@blckcosmos did you get my contact info? My message was deleted
Love seeing the content journey.
Man, thank you for the advice!
I am doing this "6 pack in 30 days" app and yes, I am aware it takes much more time and effort than that to get a 6 pack, this is why your video is so helpful! I am nearing my 60 days streak there, I can see and feel the results, but this belly fat is a real pain in the bottom :)
I will now focus more on my diet and hydration + extra walking/running never hurt anyone. Those freeweight exercises sound extra important too! Definitely trying out the hanging ones.
Again, thanks a lot, you reached me with this one
Man, I am 14 and thought I'd be stuck with 2 pack abs forever, and i was kinda disappointed 😅😅
Watched your video, and omg, your video seems to truly work. You carefully explain things in a detailed way and say WHAT actually needs to happen instead of those youtubers who are like
"5 Minute six pack exercise"
Now i know that six packs aren't just pure overloading the abs but instead just a mix of different things that combine to make the abs appear more.
Thank you a lot ! This has to be the best ab video i watched !!!
My problem is I’ve tried to reduce belly fat by cardio and I do this but then I reduce muscle definition.
how do you deal with looking small whilst getting abs? Im sort of in the stubborn belly fat range, i have decent muscle (lost some was sick for a while). its just the stubborn lower belly fat left. But i feel so small, i already want to start bulking again. But now im thinking of getting abs then lean bulking
You could eat at maintenance for a while or do a clean bulk followed by quick mini cuts (4-6weeks)
Or the quickest thing to do just keep going because you are probably closer than you think.
Most naturals who get lean will look small in clothes, it's just how it is mate
@@jakemaxwell2800 I think I’m probably just going to commit and cut till I get abs. But man does it feel shitty to not feel big. Even my older sister was like you’ve gotten thin but I still have a bit to go till abs 😞
@@nijimuraokuyasu3284 I get all the same comments, especially from family and it can sabotage your goals but sometimes its a reality check.
You put all this hard work in but the reality is if you are 15% or below you are just thin or skinny to other people and above 15% usually chubby or fat.
We have our clothes on the majority of the time and if I girl wants you she has made up her mind long before your top comes off.
Nobody cares about our physiques other than ourselves. It's important to remember that brother
Processed food probably more important than calorie deficit right?
I think my problem is I'm skinny fat. I'm like 135lbs. 5'4''. I have some muscle definition and I can see my upper abs but my lower abs have some belly fat. if I go to into minor calorie deficit I will look much smaller and skinnier.
I’m 130 as a male 5”6 I’m skinny I can see rib but the same thing I’m skinny fat can’t get that layer out
Me too, I've been stuck like this for ages and if I restrict calories I start to have the body of a child , it's brutal
i think the solution for that is to still go for a calorie deficit but pump the protein intake and work hard, after your fat % is low you bulk a little and try to get buff, sadly skinny fat is super hard
Bulk bro
its a good video but i knew all of this already so i didnt know what to expect but i like how some people just expect to get abs from watching a video and then get dissapointed and blame it on the video
thanks for this video. It resume all why you need to know to get abs. Bravo
So this is possible by this summer? Woah. I’ve lost 32lbs and have another 25 to go to get to 145lbs ideally by summer!
The compound exercises are the most important step that most folks focused on visible abs don’t do… OHP, squats, front squats, deadlifts, etc. really thicken the abs, only after getting strong is targeting the abs worthwhile… with the caveat that hanging leg raises and other calisthenics are good for strong core no matter what…
Really good video! 🔥
Your best video so far. Thank you for this.
Can the walk 10000 steps be replaced with some jogging? So to reduce the time ?
Great video brother! Thanks a lot
This was good! And yes water helps a ton. The only part that bothered me a little is the walking instead of running lol. I am a runner and I that is one of biggest things for me. I am afraid of getting out of running shape
Thanks dude,you really helped me with this vid❤
Absolutely on point and you look friendly and funny 💥😄👍
Awesome! Weighted knee raises 🔥
This guy tells ABSOLUTE truth. Every point is 100% time-proven. It's really weird that people still believe in strange diets and "secret techniques"!
This is perfect. I would also say your meals should be hitting your protein levels daily.
I don’t have a pull up bar and I can’t afford a gym membership right now, so would just basic ab exercises like Russian twists and crunches still get the job done?
hey guys i have a doubt when i drink lots of water my stomach starts bloating is that bad since im trying to get abs
Great video, solid guide!
I get this but I'm only around 155 lbs been on a bulk for about 3 months started at 125 lbs, been eating around 3k a day consistently and have seen a positive change for sure, but have been growing more of a belly and am not able to see my abs as clearly as I used to, any tips?
Great tips man
Actually leg raises more so target the hip flexors. It's a compound movement so it does hit it a little but most the stress is on the hip flexors.
I absolutely love your channel and have been a loyal subscriber since finding you. You give real, to-the-point, no BS advice and tell directly what to do to achieve the body of our dreams and I absolutely love how you break everything down in easy to understand steps and telling why each step works, plus showing clips of yourself doing them. You're a great teacher and I have seen major improvements in my body since following your fitness journey and applying what you learned to my own fitness regimen. I am seeing results! Thank you for everything
I am waiting for this video since long time.Thank you for making
I hope Wanhee will do this videos forever
I have belly fat and barely go to gym. I trained cardio 30 minutes yesterday and it was my first visit to the gym since 2 years. What do you advice me to start with because i want to begin easy first and then do more heavy training. Sorry for my english.
Your English is great buddy👍 Build small habits you can stick do. Don't try changing everything at once. Eat fast food / go out to eat one less time each week. Stop buying junk food and bringing it into your house. Buy fruit, nuts, and popcorn instead. Do your cardio daily! Make it so easy it feels bad if you don't do it. 15 minute walk before work. Or do it after work before you travel home. Small but consistent change is the way
Great vid!
One thing about avoiding food that bloats: I actually have not been avoiding all of them, because really healthy and low-in-calorie foods make me bloat (like dark leafy greens and lentils), but the bloat actually keeps me full for longer. I know thats kinda weird, but the bloat prevents me from going for more food, which is my main problem that I just fking love to munch and am always hungry.
And also, I want to be able to eat more lentils because they're so healthy and sustainable, and taste really good, and from my research, your body eventually adapts to it and the bloating stops. Working my way towards that!
For some reason hanging exercises hurt my shoulders in a not good way. Therefore, I do leg raises while in a dip position using gymnastic rings. Hope this helps someone else that can’t hang.
Clearer video I've seen thx
what is unilateral exercise? what is do free weight compound movements? i never heard of that
This is your very masterpiece of your youtube videos ! Awesome dude!
Good video for ab exercises ❤
If you have a moderate calorie intake to maintain your weight but burn a large amount of calories by doing cardio doesn’t that negate the moderate calorie deficit?
Excellent video and very well presented. From experience of getting to 10-12% BF myself.... Getting to 15% is not to bad, pretty plain sailing just rinse and repeat routine. However sub 15% is where you need to get really focused and sometimes do more cardio or increase your deficit. Your body is very adaptive and the lower your body fat gets you need to start throwing some curve balls against your survival mechanism. I drop my calories to 2k per day and add just a couple of 4 mile jogs with my usual routine , it really helps and seems to get me over the line.
When it comes to walking or low intensity cardios, is there a specific time when you should do it? Like should I do it before breakfast? or after a workout (resistance training) or it doesn't really matter as long as you net 10k steps in a day?
the fact you have to think about this means u dont want it enough. 10k steps is bare minimum, me and my homie have been RUNNING 15-18k steps daily for 3 months now and still no abs, trust bro its 100% made in the kitchen no matter how much videos u wanna distract urself with.
@@KevinKevin-qp1lg comment seems out of pocket but good for you man.
@@JeonKevin209 you can’t HANDLE the truth (diet)
@@KevinKevin-qp1lg idk if you are just not getting it or just have a pre-assumption of people as if you know them on a personal level, but your answers are not even remotely close to the question. Then you are going to come here about diet yet you don't even know what people eat on a day to day basis. I am asking regarding low intensity cardio & if theres an optimal time to do them because people that have jobs have a busy schedule & sometimes everything have to be on a strict schedule in order fit in a daily routine.
I did abs workout for a year now, I can see no change, This was my fault 4:01, thanks mate, just realised that!
What about sleep?
so how do you lose body fat while retaining muscles?
By working out the muscles, consuming high level of protein, and maintaining caloric deficit. You have to make sure you’re burning more calories than you are consuming, while still eating a lot of protein.Protein is what allows your body to build muscle. Ideally, you want to consume a gram of protein per pound of body weight, per day. Since calories come from protein, fat, and carbs, you want to keep the protein high while lowering the carbs and fat. If you can maintain workouts, consume a lot of protein, and still be in caloric deficit, you will lose fat and keep muscle, even gaining muscle depending on how well you do these three things
@@rle96dec dude i really appreciate these thoughtful answers! thanks!
Genetics will also play a part in determining if whether or not you will ever get 6 pack abs-talking about muscle insertion specifically. Just look at Dwayne “The Rock” Johnson. He’s definitely cut and he definitely has the ab definition, but he fails to get that coveted 6 pack simply because of his genetics.
But this shouldn’t be an excuse to not aim for ab definition.
Work for it and proudly show of that hard work, be it 6 or 4 packs. 💪
2:54 and yet for bodybuilding this is not optimal, according to the experts. You want the less use of other muscles assistance to target an specific muscle group. This way we can maximise stimulation of that group and control actual failure and this intensity. Now perhaps for athletes and beginner bodybuilders, these compounds movements may be the best choice, progressing to more isolation movements.
Love the 2Pac edit 😂
Makavelo tha Don!!!
Wait so your ab exercises are for lower abs?, how bout upper???
I know this isn't really related but I'm having trouble finding info on this. I used to be addicted to heroin and after I ran out of veins I started muscling it, mostly into my pecks and shoulders. Anyway, h is highly corrosive to muscle tissue, it ate it away. I was wondering if anyone knows if I am able to build the muscle back or if I'm just screwed because of the inner scar tissue.
Very educational and informative video man!
4:18 that's such a good way to explain it
I was (am) a very skinny guy who started to workout like 1,5 year ago. I'm very satisfied with my look, I'm lean enough to see my definition really well and my veins especially during workout. But I never had ABS. Even tough I think I have a kinda strong ABS, like I can do plank for like 5min, weighted with 15kilos 2min. But I can barely see my muscles there. I want to try calorie deficit but I'm scared that I will be smaller again. I've noticed that when I gain fat, it tends to accumulate more around my stomach than anywhere else. Do you think it's possible that if I lose fat, it would come off my stomach first and somewhat remain on the rest of my body? I'm asking because I really don't want to lose size in my arms, for example. Even though I'm quite lean, I'm afraid there's still fat there and it contributes a lot. Thank you!
Unfortunately spot reduction of fat is my possible. But everyone's genetics are different. Usually the first place you gain fat is the last place you loose it
Great vdo, keep it up bro.