Thread by @_AustinHerbert

It takes 3 years to build muscle,

but only takes 3 months to build abs.

If you want abs, do this :

You could do 8 minute abs everyday for the rest of your life

But if your body fat percentage is too high, your abs will never be visible.

Guys get visible abs around 15%. Girls around 20-25%.

Here's how I below 15% body fat :

First, fix your body.

88% of Americans are considered metabolically unhealthy.

Start eating in an 8 hour eating window,

In 5 weeks metabolism fixed.

Now we got the body right,

Your newly formed fat burning machine (body) is primed use your fat as fuel.. start walking 10k steps.

Walk fasted, walk after eating, walk when bored.

There’s not a more effective or more sustainable form of cardio.

Now that your fasting, walking and melting fat daily,

Let’s build muscle.

This is the biggest mistake I used to make was training abs differently than any other muscle group.

Skip the circuits.

Do this instead..

How to get actual abs,

• Train core 3x a week
• Train w/ added resistance
• Train w/ progressive overload

Just do these 2 exercises :

Kneeling Cable Crunch

1. Grab the rope, pull it down until it's resting above your head.

2.Then squeeze your abs bringing your elbows to the ground.

3. Keep shoulders fixed, focus on tension on the way down and up with slow tempo.

Hanging Leg Raises

1. Keep your legs as straight. No swinging. Keep your core tight.

2.Pull from the knees, hips tucked forward

3. Slowly return to the starting point.

(If unable to keep legs straight, bend knees using an arch motion for tension)

TLDR

Six-pack blueprint:

1. Fix body first (fast + walk)
2. Progressive overload training
3. Avoid circuits and intense cardio

Thanks for reading!

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I used to charge $50 for this blueprint.

Then I thought..

“fu*ck that, that’s not how bitcoiners do it”

Come join the other 1.3k bitcoiners in Open Source Fitness here :
alphablueprint.carrd.co

@Bcrypto2022 Come join* not comfort 🤣