How to have
6 Packs In 1 Week
How To Get 6 Pack Abs in 1 Week
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this is how to get a six-pack how to get
a six-pack by definition my body type is
endomorph the endomorph body type stores
more fat than the average gets tired
easily and has a large appetite thus
making it difficult to lose weight their
build is wider than an ectomorph or a
mesomorph with a larger bone structure
more strength and accompanied by
significantly more fat if this is you it
may seem like you're destined to
struggle to achieve your fitness goal
but endomorph simply have to play a
different hand to achieve their weight
loss add muscle building goals this
applies to me every winter dream my
bulking phase I pack on a significant
amount of fat and right before the
summer I cut down following three simple
steps this year I documented my six
weeks and I'll share everything with you
to get six pack abs now hundreds of
videos in YouTube complicated workouts
complicated terminology it is not
supposed to be that difficult and in
this video I'm going to show you three
simple steps that you have to follow and
that I'm following right now and I've
followed every single year let's go on
to the white board all of us have abs
that's the story we're born the same
biceps shoulders and chest
however genetically we are predisposed
to storing fat on our terminal areas
however for you to see your abs to
reveal your abs you need to follow one
simple equation and that is calories in
versus calories out now see the term
calories is energy calories out is any
sort of energy your body's expending
that is running breathing jumping
exercising walking any form of calories
out and this variable you can manipulate
the same of calories in it which is any
food that you're ingesting burgers
pizzas protein shakes protein bars Mars
Snickers whichever and for you to
achieve fat loss need to have a higher
calories out verses the calories in
now for the past six weeks I've been
tracking my movie Mack Tiffany using my
watch now this is inaccurately accurate
because I use it every day and on
average it says that I've been expending
as you're seeing over the last six weeks
roughly three thousand four hundred
calories I've been expending these
salaries through training cardio and
walking mainly novice leave my body also
uses calories to be able to have a
heartbeat and etc but an average of been
expending 3,400 calories the calories
have I been putting into my body by a
food
I've been consuming roughly 2,100
calories
via food which I will show you in a bit
and when you have this difference
between calories in and calories out you
have fat loss because your body needs to
get this energy that is missing and it
gets it via your fat cells considering
that your diet is set up the right way
and that I'm consuming this amount but
that's the first bit and this is the
simple equation you need to follow to be
able to achieve fat loss now let's dive
into both variables and how we can be
able to manipulate this in the first
step let's talk about calories in and
let me take you over to my diet we'll go
to the first variable which is calories
in your diet and as you guys can see all
these meals here are exactly 2065
calories one three hundred and fifty six
calories meal two three hundred and
forty-four calories meal three 191 meal
for three hundred and eighty-six meal 5
256 and meal six is 220 with a protein
shake
you guys will notice from this diet each
and every single one has its protein
carbs and fats now this diet is
predominantly protein
modern and car and low in facts I
consume this every single day to support
my fat loss to summarize step 1 a
negative energy balance is essential for
fat loss to finally reveal your abs I
spent years doing crunches every morning
and only until I was consistent with my
diet that I finally started to see my
abs and for those who are curious my
calories at this very moment is 2065 and
Matt Kozar 185 grams of protein 230
grams of carbs and 45 grams of fat it's
gone into training what's the key here
we go
know the name no flow send me up a
little mo setting traps I'm alone you
know you work I'm a mini yes well you
know I'm black to the ball training this
falls under calories out and the most
important factor we don't just want the
six-pack you want a silverback gorilla
chest cap shoulders a wide back they get
the hook you guys know where I'm going
with this training burns the most
calories and why it's so favorable for
fat loss and getting a six packs that is
I've shown that college from a training
session is burned 36 hours post workout
I train six times per week following a
push-pull leg split each split starts
with a heavy compound such as a deadlift
you saw earlier and then I do eight to
nine other accessory exercises at four
sets and a 10 to 12 rep range now a lot
of people will ask what should i do
first training or cardio the best
recommendation I can give you is to
allocate most of your energy towards
training all those calories to be able
to lift heavy and for quality reps as
you guys can see here in the way that I
train I focus on muscle contraction
squeezing going for that quality this is
where you're going to be able to burn
all the calories and have the fat being
utilized as energy and finally having
your abs revealed as you guys can see as
you lose body fat there'll be more
details that you'll see in your body but
now I know a lot of you guys want to
know what are the best exercises you
should do to finally see
tails in your abs now besides the
component of being able to reveal your
abs it's extremely important to be able
to build your abs so after I've done all
my training with the 8 to 9 exercises I
finish with either 1 to 2 ab workouts
which I'm going to show you now these
ones are for exercise that I believe is
a must-do
now the first ab workout that you're
going to be seeing here is a cable
crunch now the cable crunch is very very
complicated if you're not doing it
correctly but very simple at the same
time so you want to keep your body in a
fixed position your arms and your fixed
position as you see and you want to curl
into your stomach imagine you want to be
able to touch your belly button with
your nose and as you can tracked down
you want to breathe all the air out so
you can maximally contract your
abdominals the second workout that you'd
like to target is your lower abs now the
lower abs in a beginner form you can do
knee tuck ins and as you guys can see I
want my hips to touch my belly button
this forces maximum contraction on your
lower abs if you consider yourself to be
intermediate extending your legs extends
the center of gravity and adds more
weight onto your lower abs so you
control it down and up and you try and
have that curve between your belly
button and now to be able to contract
your entire rectus abdominis the best
workout that I say is app goes on a
decline bench as you guys can see I am
curling into my abs and I am breathing
out if you'd like to make it harder you
can extend your arms to take out the
center of gravity and this adds more
weight onto your rectus abdominis adding
weighted ab workouts is very beneficial
the same way you would add weights to do
a chest movement is the same way I say
you should add weights to an ab movement
so you can get thicker abs and the
combination of thick abs
a combination of low body-fat will
finally reveal the six-pack
[Music]
Hey my third and final step that I
considered the most important and falls
under caloric output is cardio a cardio
tends to be extremely overcomplicated
with terms such as light intensity
steady state and high intensity interval
training yes they do have their place in
fat loss but overall what is most
important is the amount of calories
burned now the amount of calories burned
doesn't matter as long as you're doing
cardio that you enjoy so typically for
me at this very moment I am doing 45
minutes of cardio five times per week
however I did start at 30 minutes and
you'd like to slow drip that in and
increase it over ammount of time so I do
30 minutes on a treadmill and then 15
minutes on a rowing machine and I try
and aim for a heart rate at 140 beats
but this allows me to burn calories as
well to create that caloric output
now those are my three simple steps if I
can give you a bonus step that would be
to be consistent
neither follow your dives PA to follow
your training and your card consistently
and you'll see her ass being revealed
over time now I'm gonna leave the video
there if you guys did enjoy it hit the
video the thumbs up I'll greatly
appreciate if you're new or if you're
even a subscriber subscribe and hit the
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and then let me know in the comment
section below if you guys would like me
to do a home ab workout and I can
definitely do that for you guys I might
even do it in the next video but I hope
you did enjoy it
I'll see you guys in the next
