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In this video I’m showing you the most effective science-based way to get six-pack abs. We will cover the best ab exercises, how many calories you should eat on your six-pack diet, how much protein you should eat and what supplements I take. We’ll also take a look at some of the most common mistakes people make when trying to get their abs to show.
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** My Fundamentals Training Program:
** MacroFactor Diet App: [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
** Rise Gym Apparel:
** PEScience Supplements:
** Instagram:
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Categories:
0:00 – How lean do you need to get?
1:21 – Training (the best ab exercises)
4:04 – Cardio
4:33 – Diet (calories, macros and foods)
5:54 – Nutrition mistakes
7:16 – Supplements
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References:
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Filmed by Matt Dziadecki
Edited by Jeff Nippard & Rickie Ho
Music by Epidemic Sound
Xavy Rusan – Updates
Xavy Rusan – No Photos
Xavy Rusan – Fact Checkers
Xavy Rusan – See Thru
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 15 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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Hope 2024 is off to a good start for everyone!!
1:57 after 10 sets of "bullshittin" i gotta say he might have a point lol
Bro please make a video for me no gym at home
Less than 20% to 10% here
Thinking I completely lost it.😭
I got very Low calories when I did the math on the Simple 6 pack diet
Hi Jeff, i must say that for the first time in my training plan, when i started applying your two recommended exercises i could actually feel my whole abdominal section activated especially my lower abs. My upper abs are already visible. I am so grateful for the recommendation. I already am following a healthy calorie deficit and working towards moving from my 20.7 body fat to 18 but I can confidently confirm that at my current body weight i have visible abs, its so cool. 🥰😇thank you for the wisdom, am learning a lot from you.
Can I do an abdominal crunch machine instead of a cable crunch
Should I invest in an ab roller? Is it actually helpful/effective?
Sorry unhealthy supplement on the long run is definetely wrong.
How do you calculate goal bodyweight?
2:42 what was that 😂
Mf i aint eating 1600 calories
"What does your midsection look right now?" I caught myself answer your hook out loud 🤣 Sad, Jeff. It looks kinda sad
i have 16% body fat but i have visible belly and love handles im 6 feet with 98cm waist
4:11 size medium sweater btw
What if you already have diastasis recti? Ab separation from having kids.
I have 1 fat
I found this video because I was searching for peer-reviewed research on abdominal exercises and their hypertrophic impact. Your two exercise selection makes sense, but I am wondering if you have knowledge of any research claiming to show these efficacy of them. Thank you!
How tf u get 6 pack at 20% I don't have lower abs or oblique even at 14%bf
I fhink diet is more important for getting abs, the exercise part is easy, even as a 50:yr old .
what if i don't have the fancy equipment to do the hanging leg raises. what is the best exercise to replace it?
yes pls
4:15 bro idk if you put enough sriracha on that shit
26 here. Libido was the first change. Then erections. Then energy. All after Roxelirum Ultra.