Author: SixPackAbs.com

A seven-minute workout sounds too good to be true. And in some ways, it is — you’re not burning thousands of calories in seven minutes. But the underlying approach Lucy Wyndham-Read has built her channel around isn’t magic; it’s something more practical: consistency beats duration, and a short workout you actually do beats a long workout you keep skipping.

The seven-minute format works for one specific group of people: those who aren’t yet exercising at all. If you’ve been sedentary and you commit to seven minutes of movement every single day, the cumulative effect over weeks and months is real. It’s not about the individual session. It’s about what daily movement does to your metabolism and your habits over time.

Why Short Workouts Can Work for Fat Loss

Fat loss happens in the kitchen, not the gym — that’s still true. But movement contributes in two meaningful ways: it burns calories directly during the session, and it can improve insulin sensitivity, which affects how your body stores and uses fat.

Short, high-effort workouts also have an afterburn effect (EPOC — excess post-exercise oxygen consumption), where your body continues burning slightly elevated calories in the hours following training. Seven minutes of intense effort creates more afterburn than a twenty-minute low-intensity walk.

The bigger benefit, though, is psychological and behavioral. People who do a short workout daily build a movement habit much faster than people who commit to longer sessions a few times a week. The habit is the asset. The calories are secondary.

What the Workout Actually Does

Lucy’s seven-minute sessions combine ab-focused movements with light cardio and waist-targeting exercises. The goal is twofold: burning calories to chip away at overall body fat, and strengthening the muscles of the core and midsection.

Exercises typically include standing ab movements (which are gentler on the lower back than floor work), bicycle variations, side bends, and marching movements that elevate heart rate. The sequence is designed to be accessible to people with limited fitness, while still creating enough intensity to matter.

One thing worth knowing: you cannot spot-reduce fat from your belly specifically. No workout can direct fat loss to one area. But as your overall body fat comes down through consistent exercise and a reasonable diet, the belly is often where people notice it most.

Who This Is For and Who It Isn’t

If you’re already training four to five days a week, a seven-minute ab workout isn’t going to move the needle much. You’d get more value from improving your diet or adding a structured conditioning block.

But if you’re not currently exercising, have limited time, or have tried longer programs and burned out quickly, this format is legitimate. Seven minutes a day, done daily, is infinitely more effective than a comprehensive plan you abandon after two weeks.

The key is not treating it as a ceiling. Start with seven minutes. When that feels easy, add another seven. Gradually build from the habit you’ve created.

The video below is the actual challenge workout — follow along for seven days straight and see what a week of daily movement does for how you feel. Most people are surprised by the end of day three.

There’s a temptation, especially at the start, to rotate through as many ab exercises as possible — thinking variety equals progress. It usually doesn’t. The abs respond to the same training logic as every other muscle: consistent mechanical tension, progressive overload, and enough recovery. You don’t need a dozen exercises. You need the right two.

ATHLEAN-X has been making this argument for years, and the underlying biomechanics back it up. The rectus abdominis primarily performs spinal flexion and posterior pelvic tilt. The obliques manage rotation and lateral flexion. Exercises that don’t demand both of those things tend to shortchange the muscle.

The Problem With Most Popular Ab Exercises

Crunches done with the feet anchored recruit far more hip flexor than ab. Planks are a great anti-extension exercise but provide almost no dynamic tension on the rectus abdominis. Sit-ups have the same hip flexor problem as crunches — potentially worse, since the range of motion is larger.

None of these are completely without value. But treating them as your primary ab builders will leave you disappointed. The exercises that actually develop the abs take the muscle through its full functional range under load.

Ab Wheel Rollouts: Full Extension, Full Tension

The ab wheel rollout is one of the most demanding ab exercises you can do without equipment. Rolling out forces the abs to resist lumbar extension — they have to work extremely hard to prevent your lower back from collapsing. Rolling back in requires the abs to generate force to flex the spine.

Most people start by rolling out too far and using momentum to come back. The form cue that matters: keep your lower back flat throughout the movement, and control both phases. If you can’t complete the rollout without your lower back caving in, shorten the range of motion and build from there.

As a beginner, start from the knees. Progress to standing rollouts over time — they’re one of the hardest bodyweight movements you can do.

Cable Crunches: Load the Muscle Directly

The cable crunch shows up repeatedly in ab training research because it checks the right boxes: it takes the abs through a full range of motion, it’s easy to load progressively, and it keeps tension on the muscle throughout the movement.

Set the cable above head height, kneel, hold the rope behind your head, and curl your ribcage toward your pelvis. Your hips should stay stationary — the movement comes entirely from spinal flexion. A slow, controlled contraction at the bottom is where the work happens.

Start light. Most people are surprised how little weight they need to feel this properly. Once you’ve got the pattern down, add weight each week the same way you would with any other lift.

How to Program Them

Two to three sets of each exercise, two to three times per week, is enough for most people. Give your abs 48 hours between sessions. They recover relatively quickly, but they still need time to repair and grow after loaded work.

Within a few months of consistent, progressive training with these two movements, you’ll notice more thickness and definition in your midsection — regardless of what the scale says.

The video below goes deeper into the biomechanics behind each exercise and shows the exact form cues that separate the effective version from the common mistake everyone makes.

The biggest obstacle most people face isn’t motivation or knowledge — it’s time. Or more accurately, the perception that a workout worth doing requires a significant block of it. Five minutes feels too short to matter. So people either commit to an hour and burn out, or commit to nothing.

Lilly Sabri’s five-minute follow-along format challenges that assumption. The workout is short enough that there’s no logical excuse not to do it, and dense enough that it creates a real training stimulus. Done daily for seven days, it’s designed to produce a measurable difference in how your waist looks and feels.

What Five Minutes Can Actually Do

The honest version: five minutes of exercise won’t burn enough calories to create significant fat loss on its own. That math doesn’t work no matter how intense the session is. What it can do is add to your overall activity level, build a movement habit, and — critically — trigger adaptations in the core muscles that improve the appearance of your midsection even without major fat loss.

The abdominal muscles respond to training the same way other muscles do. Work them consistently and they develop more tone, more firmness. Even before you lose significant weight, a trained midsection often looks noticeably different from an untrained one at the same body fat percentage. That’s a real effect.

And if the five-minute session becomes a daily habit, it tends to expand. People who start with five minutes often add more over time without forcing themselves to. The habit is the entry point.

The Structure of the Workout

Lilly’s sessions target the belly, waist, and abs across the full range of core muscles. Movements typically include standing oblique crunches, bicycle variations, waist twists, and low-impact cardio elements designed to elevate heart rate without requiring a lot of space or equipment.

The standing components are worth noting. Standing ab work is significantly easier on the lower back than floor-based crunches or leg raises, making this accessible to people with back sensitivity. It’s also harder to generate enough stability from a standing position, which forces the core to engage differently than it does on the floor.

Seven days of consecutive training is built into the challenge. This matters because the ab muscles recover relatively quickly and can handle daily work, especially at this intensity level.

Making It Stick Beyond a Week

One week of any workout will produce some change, but the lasting results come from what you build on top of that first week. The seven-day challenge is a starting point designed to create a behavioral anchor — a daily time when you move for five minutes.

Once that’s established, layer in diet changes. The core muscles you’ve been training will become visible at lower body fat percentages, but you have to address your intake to get there. The workout creates the muscle; the diet reveals it.

This sequence — build the habit first, improve the diet second — is often more effective than trying to overhaul both at the same time.

The video below is the actual workout. Hit play, follow along, and do it again tomorrow. Seven days from now you’ll have a better sense of what daily movement does to how your body feels — and that tends to be enough to keep going.

Most fitness advice about abs comes from people who are already lean. They built their physique years ago, and they’ve forgotten what it’s like to start from scratch — or they’ve never had to figure out the underlying physiology. A conversation with someone who studies this for a living tends to be a lot more useful.

Chris Williamson’s interview format cuts through a lot of the noise. Instead of workout videos and before-and-afters, you get a researcher sitting down and explaining what the evidence actually says. And some of it contradicts what fitness influencers have been repeating for years.

The Fat Loss Reality

The most important thing an exercise scientist will tell you about abs is also the most ignored: getting visible abs is a fat loss problem, not a training problem. The muscles are there. You’re born with them. What hides them is body fat — specifically subcutaneous fat in the abdominal region.

Training your abs makes them stronger and potentially thicker. But a person who does zero direct ab training and gets lean enough will still have more visible abs than someone who does 500 crunches a day and doesn’t address their diet. The order of operations matters.

This doesn’t mean skip the training. It means don’t expect training alone to get you there.

Where Cardio Actually Fits In

Cardio is one of the more debated variables in fat loss. The research position is more nuanced than “do more cardio to burn more fat.” NEAT — non-exercise activity thermogenesis, basically how much you move throughout the day — often explains far more variation in body composition between individuals than structured cardio does.

Two people with identical diets and workout programs can have very different fat loss results based almost entirely on how much they move outside the gym. One person walks to meetings, takes stairs, fidgets constantly. The other sits at a desk and drives everywhere. That gap can easily add up to 300–500 calories per day.

Practically, this means that before adding another gym session, it’s worth asking whether your daily movement is actually where it should be.

The Genetics Question

Exercise scientists are more direct about genetics than fitness influencers are, because they don’t have a product to sell you. Some people have favorable fat distribution — they lose abdominal fat relatively easily and hold it in other areas. Others store fat preferentially in the midsection and are the last to lean out there.

This doesn’t mean abs are impossible for anyone. It means the timeline and required leanness vary considerably between individuals. Someone who struggles with abdominal fat storage might need to get to 10% body fat to see definition, while someone with favorable genetics sees it at 14%. Neither number is wrong. They’re just different people.

Understanding this prevents you from comparing your progress to someone who is working with a different genetic baseline.

The One Thing That Does Work

Despite all the nuance, the core answer doesn’t actually change: a sustained caloric deficit, enough protein to hold on to muscle, some form of resistance training, and patience. No protocol changes that. The scientists just remove the mythology that gets layered on top of it.

What the science does offer is permission to stop overcomplicating things. You don’t need a 12-step ab protocol. You need to be in a deficit long enough for your body fat to drop to the point where your abs become visible.

The full interview below is worth watching if you’re tired of fitness content that oversimplifies or flat-out misleads. It runs through the actual research on fat loss, muscle retention, and what separates people who get results from those who don’t.

Most men think about fat loss in purely mechanical terms: eat less, move more, repeat. And while that’s not wrong, it’s incomplete. The mechanisms that actually trigger fat burning in your body involve your nervous system, your hormones, and a set of biological switches that most workout videos never talk about.

Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, devoted an entire episode of the Huberman Lab podcast — one of the most credible science-based shows on the internet — to the neural and physiological science of fat loss. His channel has over 6 million subscribers, and this episode is probably his most practically useful piece of content on fat loss.

How Fat Burning Actually Starts

Here’s the mechanism most people don’t know: fat burning in your body is initiated by the nervous system, not the digestive system. When your nervous system releases epinephrine (adrenaline), fat cells receive a signal to release fatty acids into the bloodstream to be oxidized (burned) for energy.

In practice: anything that triggers an adrenaline spike can kick off fat mobilization — exercise, cold, even intense stress all use this same mechanism. Huberman’s point is that once you know this, you have more tools at your disposal than just “eat less and do more cardio.”

Fasted Exercise: Does It Actually Help?

One of the most common questions in fat loss: does exercising before eating actually burn more fat? Huberman’s answer is basically yes — but with an important qualifier on exercise type and duration.

Low-to-moderate intensity cardio (below about 65% of max heart rate) for 20+ minutes in a fasted state tends to draw more heavily from fat stores than carbohydrate stores. For men targeting belly fat, a morning walk, light jog, or 20 minutes on a stationary bike before breakfast can make a real difference when the diet is already dialed in.

High-intensity intervals, by contrast, burn more carbohydrate — though the post-workout calorie burn from HIIT can compensate for this over time.

Cold Exposure and Fat Loss

Cold exposure is one of the more counterintuitive tools Huberman covers — and it’s simpler than it sounds. A cold shower, an ice bath, or even just a cold room triggers an adrenaline response that directly stimulates fat mobilization.

It works because cold activates brown adipose tissue (BAT), a type of fat your body burns to generate heat. Regular cold exposure has been shown in research to increase both adrenaline output and fat oxidation. Even ending your morning shower with 60-90 seconds of cold water has measurable effects on these pathways.

The Role of Movement Beyond Formal Exercise

One of the more useful points he makes: non-exercise activity — fidgeting, standing, walking, pacing around — burns a surprisingly meaningful number of fat calories across the day. Research he cites shows that people who are naturally more fidgety or physically restless burn significantly more fat over time than those who are sedentary outside the gym.

The fix: move more outside the gym. Take the stairs, walk while you’re on the phone, stand at your desk, pace when you’re thinking. For guys with desk jobs, this “non-exercise physical activity” (NEAT) can be the difference between progress and a plateau — especially around the midsection.

Caffeine as a Fat Loss Tool

Huberman also discusses caffeine’s mechanism in fat loss — it works in part by stimulating adrenaline release, which mobilizes fatty acids. Having coffee or green tea before a morning fasted workout can amplify the fat-burning effect of the session.

There’s a catch, though — caffeine tolerance builds fast, and drinking it too late disrupts sleep, which as we’ve already covered, is a fat loss killer on its own. Keep caffeine before noon.

Worth Your Time, Especially If You’re Stuck

Understanding fat loss at the biological level gives you more levers to pull. Fasted morning cardio, cold exposure, maximizing daily movement, strategic caffeine timing — these all work through the same nervous system pathway, and knowing that makes it easier to stack them intentionally. The episode runs close to two and a half hours, but you can jump around by section. Even just the segments on fasted cardio and NEAT are worth bookmarking.

If you’ve been doing oblique crunches, side bends, and cable twists hoping to whittle away your love handles — this is going to be a frustrating read. Not because the situation is hopeless, but because most men have been approaching this problem completely wrong.

Jeff Cavaliere, a physical therapist and the founder of ATHLEAN-X — YouTube’s most popular men’s fitness channel with over 14 million subscribers — addresses this directly in one of his most-shared videos. His message is clear: love handles are not an exercise problem. They’re a body fat problem. And until you treat them that way, they won’t budge.

Why Spot Reduction Doesn’t Work

Spot reduction — the idea that you can target fat loss in a specific area by training that area — has been studied pretty thoroughly, and it doesn’t hold up. When you do side crunches, you’re working the obliques. But the fat sitting on top of those muscles isn’t going anywhere faster than the fat anywhere else. Your body decides where to burn fat based on genetics, hormones, and overall energy balance — not which muscle group you’re contracting.

Love handles tend to be one of the last places men lose fat. They’re stubborn because that area tends to have a higher density of alpha-2 adrenergic receptors — receptors that actively resist fat mobilization. You can train the obliques all day long and make them stronger without losing a single pound of fat from the sides of your waist.

What Actually Removes Love Handles

The answer is overall body fat reduction — getting lean enough that even the stubborn fat around your hips and lower back has nowhere to hide. For most men, love handles start shrinking noticeably below about 15% body fat and largely disappear by 10-12%.

Diet is doing the heavy lifting here. No exercise program or cardio protocol removes love handles if your nutrition isn’t consistently producing a caloric deficit. The calorie deficit is what forces your body to tap into stored fat — including, eventually, the fat around your midsection.

Where Exercise Does Fit In

Exercise still matters — it just plays a supporting role here. Resistance training builds and preserves muscle, which keeps your metabolism up and makes the fat you do have look better once it’s reduced. Cardio burns extra calories and deepens the deficit.

Direct oblique training does matter for aesthetics — thicker, more developed obliques create the visual contrast that makes a narrower waist appear even more defined. But you’ll only see those obliques once the fat covering them is gone. Build the muscle now, lose the fat over time, and the combination pays off.

What to Actually Do

Here’s what the actual plan looks like:

• Set up a consistent caloric deficit of 300-500 calories per day — enough to lose fat without tanking muscle or energy
• Keep protein high (0.7-1g per pound of bodyweight) to protect muscle tissue
• Do compound strength training 3-4 days per week to maintain muscle and elevate metabolism
• Add 2-3 cardio sessions per week for additional calorie burn
• Include oblique work 2x per week to develop the underlying muscle — but don’t count on it to remove fat

Love handles are one of the last things to go. If you’ve been dieting and training consistently for several months and your love handles are still there but smaller — you’re winning. Stay the course and give your body time to continue reducing overall body fat. Jeff’s full video goes into why this area specifically resists fat loss — if you’ve been fighting this for years and nothing’s worked, it helps to understand what’s actually going on under the hood.

You can train hard every day and still carry stubborn belly fat — and for millions of men over 35, that’s exactly what happens. The issue isn’t effort. It’s usually a combination of hormonal, metabolic, and lifestyle factors that most standard fitness advice doesn’t address.

Dr. Eric Berg, one of YouTube’s most watched health educators with over 12 million subscribers, laid out five specific strategies for burning belly fat faster in one of his most-shared videos. His approach goes deeper than standard calorie math — he’s looking at the hormonal factors that determine where fat accumulates and how stubbornly your body holds onto it.

Tip 1: Reduce Insulin Spikes

Insulin is the primary fat-storage hormone. When insulin is elevated, your body cannot access stored fat for energy — it’s essentially locked away. The biggest driver of elevated insulin is carbohydrate intake, particularly refined carbs and sugars.

Berg recommends significantly reducing refined carbohydrates and focusing meals around protein, healthy fats, and vegetables. You don’t necessarily need to go full ketogenic, but cutting out bread, pasta, sugary snacks, and liquid calories (soda, juice, alcohol) can have a dramatic effect on insulin levels and belly fat over several weeks.

Tip 2: Try Intermittent Fasting

Intermittent fasting (IF) works powerfully with a low-carb diet because both strategies lower insulin. A simple 16:8 schedule — eating within an 8-hour window, fasting for 16 — gives your body a daily period of low-insulin time when fat burning can actually occur.

Berg notes that the combination of reduced carbs and intermittent fasting is significantly more powerful than either approach alone. If you’ve hit a plateau on your current plan, adding a fasting window may be the variable that breaks it.

Tip 3: Manage Cortisol

Cortisol — your body’s primary stress hormone — specifically promotes fat storage around the midsection. Men who are chronically stressed, sleeping poorly, or overtraining tend to accumulate more belly fat even when their diet is reasonably clean.

Practical strategies to lower cortisol: prioritize 7-9 hours of sleep, limit caffeine after noon, reduce training volume if you’ve been training intensely 6+ days per week, and incorporate low-intensity activity like daily walks to buffer stress without adding additional cortisol load.

Tip 4: Prioritize Sleep

Berg emphasizes this point strongly: most fat burning happens while you’re sleeping. Growth hormone, which is the body’s primary fat-burning hormone, is secreted in pulses during deep sleep. If you’re consistently getting 6 hours or less, you’re leaving fat loss results on the table no matter how clean your diet and training look on paper.

Getting to 7.5-8.5 hours per night isn’t just a recovery strategy — it’s a direct fat-loss intervention for men over 35, whose growth hormone levels are already declining with age.

Tip 5: Cut Out Alcohol

Alcohol has two strikes against it when it comes to belly fat. First, it delivers empty calories with essentially no nutritional value. Second, and more importantly, your body prioritizes alcohol above everything else — fat burning stops while it works through the alcohol first. Regular drinking, even in moderate amounts, can significantly slow fat loss progress.

Berg suggests that if you’re not getting the results you want despite doing everything else right, alcohol is often the hidden variable. Even just removing alcohol for 30 days can produce visible changes in midsection definition.

Why This Works When Standard Advice Doesn’t

Most belly fat advice is just repackaged calorie math. Berg goes after the hormonal environment — insulin, cortisol, growth hormone — that causes belly fat to accumulate and stick, especially once you’re past 35. The full video explains the science behind each of these in more depth than most doctors will cover in a routine checkup.

Most men trying to get a six pack make the mistake of treating it like a workout problem. They add more ab exercises, spend more time in the gym, maybe throw in some extra cardio — and six months later, wonder why nothing changed.

Natural bodybuilder and exercise scientist Jeff Nippard put out a video that reframes this completely. His 60-day plan isn’t about finding the perfect workout routine — it’s about understanding how the body actually burns fat and builds muscle. Nippard has close to 4 million YouTube subscribers and a background in applied exercise science, and it shows in how he explains things.

Step 1: Figure Out Your Body Fat Percentage

The first thing Nippard makes clear is that six pack visibility is almost entirely a body fat issue. For most men, abs begin to show somewhere around 12-15% body fat, and become sharply defined at 10% or lower.

A rough estimate: if you can pinch more than an inch of fat around your midsection, you’re above 15% body fat. Don’t get hung up on finding an exact number — just understand roughly where you’re starting from, so you can set a realistic target.

Step 2: Set Up Your Calorie Deficit

Nippard’s formula is refreshingly simple: multiply your body weight in pounds by 10-12 to get a rough daily calorie target for fat loss. If you weigh 185 lbs, aim for 1,850-2,220 calories per day.

He recommends keeping protein high — around 0.8-1g per pound of body weight — to hold onto muscle while you cut. The specific foods matter far less than hitting your calorie and protein targets consistently.

Step 3: Train Abs Like a Muscle

Most men either skip direct ab training (because “compound movements work abs”) or over-train them with daily circuit workouts. Nippard recommends a middle ground: 2-4 direct ab sessions per week, built around exercises that actually load the muscle through a full range of motion.

His two recommended movements:

• Cable crunch — anchors resistance through the top of the movement, where body-weight crunches go slack
• Hanging leg raise — targets the lower abs with a full range of spinal flexion under load

Like any muscle, abs respond to progressive overload — gradually increasing resistance or reps over time. If you’ve been doing the same 3 sets of 20 crunches for months, your abs have stopped growing.

Step 4: Add the Right Amount of Cardio

Cardio accelerates fat loss by burning additional calories, but it doesn’t need to be brutal. Nippard recommends 2-4 sessions per week of low-to-moderate intensity cardio — walking on an incline, cycling, or using an elliptical for 20-40 minutes.

High-intensity cardio isn’t necessary — and can interfere with strength training recovery. Keep it simple and sustainable.

What 60 Days Actually Looks Like

If a man at 20% body fat follows this plan consistently, he can realistically expect to drop to around 15-16% in 60 days — which typically means abs that are visible under good lighting, with more definition emerging around the obliques. Getting to razor-sharp, stage-ready abs takes longer for most men, but 60 days of consistent effort produces a real, visible change.

Watch Nippard’s video — he walks through the math on the projections and explains where most guys stall out. It’s practical in a way that most fitness content isn’t.

If you’ve been doing 20-minute ab circuits, crunching away six days a week, and still not seeing results — this might be the most important thing you read today. The truth about building a visible six pack is simpler, and also harder, than most YouTube workouts make it seem.

Kinesiologist Jeremy Ethier recently broke down the exact two exercises he used to build his own six pack abs — no equipment needed, no marathon sessions, just smart, targeted training. The video has north of 7.6 million views, which for a purely instructional lifting video is saying something.

Why Most Ab Workouts Are Inefficient

The problem with most ab routines is that they overload your hip flexors instead of your abs. If you’re doing straight-leg raises or sit-ups without consciously controlling your spine, a huge chunk of the work is being done by muscles you’re not trying to train.

Jeremy points out that the abs have one primary job: spinal flexion — specifically, curling your spine into a rounded “C-shape.” Any exercise that keeps your back flat is shifting the load away from the abs and onto the hip flexors. Once you understand that, it changes how you approach every rep.

Exercise 1: The Reverse Crunch (Lower Abs)

The reverse crunch targets the lower portion of the rectus abdominis — the part that tends to be the hardest to develop and the last to show. In this movement, instead of lifting your upper body toward your legs, you curl your hips and lower back up off the floor toward your ribcage.

Key form cues to get this right:

• As you lift, think about pressing your lower back into the floor and rolling your pelvis up — not just swinging your legs
• Control the descent slowly. The lowering phase is just as important as the lift
• Your legs are just levers. Don’t focus on where your feet go — focus on the spinal flexion happening in your lower back

Start with 3 sets of 8-12 reps. As this gets easier, you can add ankle weights or hold a dumbbell between your feet for progressive overload.

Exercise 2: The Crunch (Upper Abs)

Yes, the humble crunch — but done correctly, it’s one of the most effective upper ab exercises in existence. The mistake most people make is treating it like a mini sit-up, lifting their shoulders a few inches off the ground while keeping their back flat.

The key: round your spine into a “C” as you crunch. Think about pulling your ribcage toward your pelvis, not just lifting your head. Your low back should peel off the floor slightly at the top of each rep.

As you get stronger, progress to the cable rope crunch at a gym — this lets you add significant load to the movement, just like you would with any other muscle group you’re trying to grow.

Body Fat Is the Real Variable

Jeremy doesn’t sugarcoat this part: no amount of ab training will make your six pack visible if it’s buried under fat. For most men, abs become visible somewhere between 10-15% body fat. If you’re currently above that, your primary focus should be on nutrition and calorie management.

Train your abs with these two movements 2-3 times per week and focus on eating in a modest caloric deficit. Build the muscle, lose the fat covering it — that combination is what actually produces results. Not endless cardio. Not 100-rep sets.

Two Moves. Done Right.

Done with real form and progressive overload, these two movements will build your abs more effectively than any 20-minute circuit. Watch Jeremy’s video for the form breakdowns — the details he covers on the reverse crunch alone are worth the watch.

Intermittent fasting was my personal key to getting six pack abs. It was always a struggle for me to stay lean with traditional diets, but once I started using fasting things became MUCH easier.

In today’s video, Dr. Ken explains the science behind intermittent fasting, and how you can start using it to lose your stomach fat. Here’s the main takeaways:

• The easiest way to get started with intermittent fasting is simply to skip breakfast.
  
• Skipping breakfast is NOT unhealthy. In the video, Dr. Ken debunks the myth that skipping breakfast causes cardiac problems or fat gain.
  
• Fasting has many benefits beyond just reducing the calories you eat. Fasting also powerfully affects your hormones. Dr. Ken explains how fasting indirectly increases your growth hormone in the video.
  
• Intermittent fasting is a great way to lose fat for most people! But as Dr. Ken explains, it’s not for people with certain medical conditions. If you have high blood pressure, diabetes, or if you’re on certain medications you need to talk with your doctor before starting a fasting routine.

Let me know what you think about today’s video! And stay locked to SixPackAbs.com for daily videos and articles showing you how to lose your belly fat.