Get Abs In 60 Days (Using Science)

How to Get Abs in 60 Days Using Science

Step 1: Determine Your Current Body Fat Percentage

1. Understand the visual representation of different body fat percentages ranging from 50% to 10%.
2. Identify the ideal body fat percentage range for achieving visible abs, which is between 10% and 20%.

Step 2: Optimal Ab Training

1. Perform two key exercises for optimal ab training: weighted crunches and leg raises.
2. For weighted crunches, hold a plate against your chest and do 3 sets of 10-12 reps twice a week.
3. For leg raises, perform 3 sets of 10-20 reps twice a week, gradually increasing the reps until reaching 3 sets of 20.
4. Ensure to take the last set of each exercise to failure for progressive overload.

Step 3: Adjust Your Diet

1. Calculate the amount of fat you need to lose based on your current body weight.
2. Set up your diet plan to ensure you are in a caloric deficit to reach your desired body fat percentage.
3. Prioritize minimally processed, nutritious whole foods over highly processed junk food to support your ab development.

Step 4: Include Cardio and Diet Breaks

1. Incorporate 2 to 5 30-minute low to moderate intensity cardio sessions per week.
2. Aim to lose about 0.5 to 1% of your body weight per week for sustainable fat loss.
3. Consider taking a 2 to 3 week diet break if cutting for an extended period to prevent metabolic adaptation.

Step 5: Supplement Recommendations

1. Consume a protein shake post-workout to meet daily protein requirements.
2. Consider taking creatine monohydrate for strength and muscle mass benefits.
3. Use caffeine for improved focus and alertness during training, but be mindful of tolerance buildup and cycle its usage.

Step 6: Tracking Progress

1. Avoid relying solely on the scale for progress tracking.
2. Take progress photos monthly and measure your waist to monitor fat loss accurately.
3. Be aware of the signs of reaching too low of a body fat percentage to avoid negative side effects.

Step 7: Utilize Nutrition App

1. Download a nutrition app to help plan and track your macros effortlessly.
2. Benefit from features like macro tracking, nutrition label scanner, analytics, and community support for accountability.

By following these steps diligently for the next 60 days, you can work towards achieving visible and defined abs while maintaining a healthy and sustainable approach to fitness and nutrition.