Get Abs In 60 Days (Using Science)

Summary by Krater

This video explains the three science-based tools of training, nutrition, and supplements to achieve a lean, defined six-pack, detailing two specific ab exercises, calorie calculation formulas, and recommended supplements.

From the video

Answers: How do I get a six-pack with science-based training and nutrition?

• ab training and hypertrophy
• six-pack body fat percentage
• calorie intake calculation
• progressive overload for abs
• diet breaks and weight loss
• creatine monohydrate and caffeine benefits

Exercises

• Cable crunch · cable machine · 3 sets x 10-12 reps
• Plate-weighted crunch · weight plate · 3 sets x 10-12 reps
• Leg raise · roman chair · 3 sets x 10-20 reps
• Bent knee raise · roman chair · 3 sets x 10-20 reps

What it concludes

• To build visible abs, you need to train them with progressive overload using weight-loaded exercises like cable crunches and leg raises.
• A simple six-pack diet uses body weight multiplied by 10 to 12 for calories and body weight multiplied by 0.8 to 1 for protein, with at least 50 grams of fat daily.
• Incorporating a 2 to 3 week diet break calculated using body weight multiplied by 16 to 18 helps sustain fat loss.
• Protein powder, creatine monohydrate, and caffeine are recommended supplements that aid muscle mass, strength, and focus during training.