Thread by @joeyyochheim

If you don't have visible abs, you're at higher risk of:

- stroke
- cancer
- heart attack
- type 2 diabetes
- premature or sudden death

The good news is, getting abs is simple.

Science tells us there are only 2 factors involved👇

Factor #1: Leanness

When it comes to being able to see your abs, leanness should be your main priority

Leanness is the % of your body that is comprised of fat compared to muscle

Typically, around 15% body fat is where you start to see abdominal muscles coming to the surface

Here's how you get to 15% bodyfat:

1. Calorie Deficit

- use to find your BMR
- start out eating 250 calories less than this daily

2. Protein Excess

- your goal bodyweight = your daily protein intake (in grams)

More info here: https://t.co/EwwxvYiNbXcalculator.net/bmr-calculator…

Factor #2: Muscle Mass

The larger your abdominal muscles
The easier it's going to be to see them

Building muscle mass is more complex and takes longer than simply getting lean

But it shouldn't be overlooked

Here's how to build muscle:

Intensity

Too often people's working sets (the ones that you actually gain muscle from) look like warmup sets

If you're putting down the weights before your muscles give out, you aren't training hard enough

Aim to land in the green zone pictured below

Overload

If you're bench pressing the same amount of weight since you were in college

It's likely because you're not overloading

Each week you should target an increase of total volume on each exercise

Sets x Reps x Weight = Total Volume

These are the movements that you should apply Intensity and Overload to if you want visible abs:

- heavy deadlifts
- heavy squats
- heavy overhead presses
- weighted planks
- banded dead bugs
- wrestlers twists
- decline situps
- paloff press
- all carry variations

To tie this all together, I''m going to help you visualize WHY your priority should be leanness when aiming for visible abs.

If you have minimal muscle mass, but maximum leanness you'll still have visible abs

It's the reason skinny guys with the "cross country runner" build have 6 packs

Since they're <10% body fat, you can easily see their abs even though they have minimal muscle on them

Now if you take a guy with maximum muscle mass, but minimal leanness, visible abs are far from a guarantee

In both pictures, Eddie Hall (pictured), has maximum muscle mass

But on the right he's far leaner, which causes the abdominal muscles to be visible on the surface

If you want the best odds of seeing your abs, do this👇

1. Get Leaner:

- Calorie deficit
- Protein excess

2. Build More Muscle:

- Intense training
- Overloading weekly
- Using targeted core training

It's as simple as that.

Are you tired of hiding your belly in family photos?

DM me the word “Photos” to learn more about how we’ve helped over 350 guys lose the weight for good and finally take family photos with confidence

DM me the word “Photos”👇
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Here's a few guys we've helped get visible abs

Thanks for reading

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