2023-07-17 15:45:13
Can you get defined abs in record time? I think we’ve all asked ourselves the question… without ever really taking action.
Brendan Jones from the Goal Guys YouTube channel, is not one of those genres and challenged himself to draw his 6 pack in 6 weeks !
Where did he start, how did he go regarding it and for what results, that’s what we’ll see!
Abs in 6 weeks, possible for everyone?
Of course not, it is obvious that if you start from 30% body fat or more, this challenge is a miracle.
It all depends on your current fitness level.
But if you are slightly overweight and have been “fit” in the past or have existing strength training experience and know your body well, nothing is impossible.
This is the case of Brendan, who 8 months earlier was in the best shape of his life… Then he stored fat in his stomach, developed man boobs (see our article on gynecomastia and how to fight it), etc.
So he sat down and thought regarding his battle plan to get the best results in a short period of time.
Brendan’s Workout Schedule
Brendan doesn’t have a trainerhe decides to go safe and gradual way so as not to injure yourself (a good thing, trying to do too much too soon is a classic mistake).
His first two weeks are therefore composed of bodyweight training to strengthen its abdominal strap and then be able to handle larger loads.
On the program for its first 2 weeks:
3 abs workouts per week, 3 resistance workouts per week (every other day), 30 minutes of cardio every day.
Here is the abs workout in question:
Group 1: Jacknives, Bent knee crunches, Standing dumbbell oblique crunches, Bak bow crossover, Group 2: Criss cross crunch, Russian twists, Side dip raises, Back bow pull, Group: Toe touch drop, Reverse crunch, Ab rocker, Swimmers .
In terms of the structure of these training sessions: 45 seconds of work for 10 seconds of recovery between each exercise.
Do each group twice without pausing before moving on to the next group.
For his resistance sessionsdumbbells seem to be the only equipment Brendan uses.
Cardio sidehe does a lot of jumping rope (his technique isn’t perfect though).
Brendan knows that nutrition is the most important part and that to hope to see his abs once more, he will have to get rid of his extra layer of fat.
Here is his diet:
5 egg whites with oat flakes and apple (kind of porridge, therefore, see our recipe without whey) for breakfast OR bananas and Greek yogurt when there is no time, 2 chicken breasts with broccoli and vegetables on noon, A small bowl of lentil soup as a snack (original), 2 turkey steaks with spinach and broccoli in the evening.
Week 2 and 3
In week 2 he adds the abs training above (which you can do at home).
At the end of the third week, he confesses to losing too much weight too fast (to the detriment of the muscles) and therefore decides to add calories to his diet.
He adds 150 g of brown rice to his lunch and a cooked sweet potato to his supper.
At the beginning of week 3, he also buys a membership card at the local room to have access to more equipment.
Note that he already has a training background, he is not a bodybuilder, but he has some experience in the gym.
Week 5 and 6
Beginning of week 5, the abs begin to point the tip of their nose, he decides to include vacuum exercise in his sports routine.
For those who do not know, it is a question of sucking his navel in the direction of his spine (see our article on the vacuum).
He places exercise in his abs and cardio workouts. He is now seen doing ab exercises with weights (if you’re looking for the best ones, check out our list).
Overall, his executions leave a little to be desired…
We see him doing: suspended leg raises, inclined weighted crunch, vacuum, Russian twists with weights, lumberjack for the obliques, flutter kicks with ankle weights, ab wheel, reverse crunch…
Results
Perseverance even since at the end of these 6 weeks, Brendan has won his bet, lost 3.1 kg and 2.5 cm in height.
He says it was very hard to push his abs to exhaustion every workout.
If like Brendan, you want to burn fat and build muscle at the same time, you need to start by knowing if you are eligible for the muscle recomposition.
We did a whole article on the subject and it’s here: You can build muscle while losing fat if and only if you meet these 5 essential criteria.
Beyond that, you have to keep in mind that to see your abs, you’re going to have to display a sufficiently low body fat percentage.
A caloric deficit is then mandatory and the work of the abs will help to make them appear at a higher percentage of fat.
For men, reaching 12-15% body fat will be necessary (15-17% for women), it will depend on each one.
Don’t forget thatlasting fat loss takes time and effort. Focus on healthy lifestyle changes that you can sustain for the long term rather than quick fixes
Updated by Quentin on: 07/17/2023
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