Six-Pack Abs Masterclass: Build Strong Ab Muscles & Improve Your Core Strength & Health | Felix Harder | Skillshare

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Six-Pack Abs Masterclass: Build Strong Ab Muscles & Improve Your Core Strength & Health

teacher avatar Felix Harder, Fitness Coach & Amazon Best-Selling Author

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

22 Lessons (57m)
    • 1. Course Overview

    • 2. Course Introduction

    • 3. Meal Plan overview

    • 4. Calculate Calories For The Six-Pack Meal Plan

    • 5. Calculate Macronutrients For The Six-Pack Meal Plan

    • 6. The Right Foods

    • 7. Small Changes That Helped Me Make My Abs Appear

    • 8. Beginner Supplements

    • 9. Ab workout overview

    • 10. Ab workout routine

    • 11. Common Questions Answered

    • 12. Ab Machine

    • 13. Oblique Cable Crunches

    • 14. Ab Crunch

    • 15. Leg Raises

    • 16. Full Body Workout Plan

    • 17. Bench Press

    • 18. Squats

    • 19. Deadlift

    • 20. Military Press

    • 21. Barbell Row

    • 22. Lat Pulldown

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About This Class

Get Six-Pack Abs With My Proven Meal Plan And Workout Program

Follow this program to make your sixpack abs "pop". This course is not some random workout but a step-by-step program that teaches you everything you need to know to see results as fast as possible.

I will share with you the same exact foods and exercises I used to completely transform my physique and get my dream body.  

Getting a six pack is a lot simpler than many people think. You don’t need to do hundreds of crunches and you don’t need to blast your abs every day to see results. In fact, that the best way to burn yourself out and hurt your health in no time. 

Instead you want to focus on a few proven exercises and the right meal plan. Together they work wonders and will get you results in no time. Believe it or not for my personal transformationI only used a handful of ab exercises and only trained 3 times per week.

Here's what is included in the course:

Six-Pack Meal Plan

  • Learn how much protein, carbs & fats you need

  • Eat normal foods that you can find at any supermarket

  • Use the right supplements for beginners

Six-Pack Workout

  • Target your ab muscles with the proven exercises

  • Train 3 times a week for 10 - 15 minutes

  • Exercise videos to learn perfect form

  • Optional: I also included a full-body workout for bigger arms, chest and legs

Printable Meal Plan

  • Download the same exact meal plan I used

  • Ready to use for men & women

So if you want to look great, get 6 pack abs, build muscle and a stronger core, this is the right course for you!

Enroll now and start your transformation today!

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to

See full profile

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1. Course Overview: This is what I looked like as a beginner, and this is what I'm black today. If you want to get six pack abs, then I have something for you. I will send you my complete transformation program, showing you exactly what I ate and how I trained to benefit and make my abs. This is the same exact workout and diet plan that I followed to lose fat and build muscle I personally not a big fan of crash sites for complicated workouts. So my program was built around novel foods, and if you simple exercises that I did three times a week, all you need to do is sign up and you get direct access for my step by step plan. It includes a complete meal plan with all the foods, and I also recorded instruction videos to show you how to correctly do the exercises used. It's really simple in together. All you need to be is motivated, and if you want, you can get started today 2. Course Introduction: hi and welcome to the course. In this introduction, I want to give you a short move you off what we will learn and how the program structure. So the course is divided into two main parts. The right diet for six pack abs and the right workout for six laps. Bulls are crucial for results, but the right diet is slightly more because if you have a big layer of belly fat, no AB workout in the world will help. So that's what we will start. I will take you through the steps of setting out your diet and optimizing it for fat loss. There is a proven action plan that we will use, and, as you will see, it's super simple. Part two will give you the right workout routine to make your acts pop. To be honest, this is a lot more straightforward than many people have. You believe you don't need to do hundreds of crunches, and you don't need to blast your naps every day to see results. Believe it or not, I only used to exercises in my personal transformation, and I only trained three times a week. I will show you how to do the same, but also how to interview your protein into your normal workers. In fact, people usually get the best results when they combine the ever team with a normal strength program. Which is why, as a bonus, I will also give you a full body workout. So if you're like me and like to do strength training, I suggest you follow the full body workout and use the app protein as a finisher Wolf, we're very well together. That's not something you're interested in. Then, of course, you can also just do the exercises and still see great results. As you can see, we have a lot to cover, so I suggest you get started. 3. Meal Plan overview: If you want to make your abs pop, your diet will be even more important than the right work. The truth is that we all have abdominal muscles, but in most cases there, underneath the big layer belly you can do is many crunches as you want, but you won't notice any difference unless you get rid of a pack first. That's why the right diet is crucial for a six pack. That means the primary factor for reaching your goal will be eating right and not training , right. So watching what you put in your mouth and creating a well designed meal plan that is based on what is proven to work in my new planning course, I always follow a five step action plan for building the right. It's super simple, but extremely effective. We will use the same action plan now. First you calculate your I didn't calorie intake. Next you determined fighting micronutrient in Tex. Then you choose the right foods. Fourth, you decide on meal timing new frequency, and lastly, you had some supplements to run everything up. Over the next few lessons, I will take you through each of these steps in detail. You're diabetic you towards weight loss because, like I said before, most people have too much benefit which hides their abs. Getting rid of belly fat obviously requires a battlestar, and I will show you exactly what that looks like. Unlike normal fat diets, people make sure that you lose fat but still have enough energy for your workouts and get enough protein to build muscle. By using the right amount of micronutrients and eating the right foods, you will look and feel that I will also include a sample die plan that you can use to get started today. 4. Calculate Calories For The Six-Pack Meal Plan: the right calorie intake is crucial if you want to lose weight. But how do you calculate your ideal calories for Wales? That's what I will teach you in this video, and I will take you through the simple three step process and treat exactly how to do it yourself. Calculating your calorie intake for your federal state has a lot of beginners confused. There's so many formulas and strategies out there, it can easily get lost. But here's the goodness. It's actually a really simple process, and you can do it in less than five minutes. Let me show you exactly how so. The main driver of weight loss is a calorie deaths. It is achieved by consuming less energy than your body expends on a daily basis. Creating a calorie deficit is fairly simple and can be summarised like this. First you calculate your total daily energy expenditure, also called TV. Then you subtract a certain percentage from your tea, and lastly, you just your deficit a long way. Let's start with number one. Calculating your total daily energy expenditure. Your T describes the number of calories that your body burns in one day. It is calculated by estimating how many calories you burn. Resting. This is called your basal metabolic rate, or BMR, and then adding a certain number of calories on top, depending on how often you exercise. If you consume roughly the same number of calories as your TV, you will maintain your current. If you consume more calories than your TV, you will gain weight. And if you consume fewer calories than your TV, you will lose weight. Now. The simplest method of calculating your TV is by using an online calculator such as the one I linked below. It will ask you for a judge, weight, height and weekly exercise. While the results will not be 100% accurate. Since we all have different metabolisms and deMars, it will give you a good start. Another way to finding your TV is through trial and error. If the online calculator is not exact enough for you, or if you feel that the value government was a little off, you can do the following. Use the estimated TVE value and consumed around this number of calories every day for a week to two. Next, weigh yourself everyday naked on an empty stomach and monitor changes. And if you're losing weight, the estimated TD was true low, and you should increases by 100 calories if you're gaining weight. The estimated TD was too high and you should decrease it by $100. Then continue the strategy until you wait stagnates, which is the point when you found your true maintenance low. The next step is then to subtract a certain percentage from Utd to create a calorie deficit on the Internet, you will hear a lot of different opinions about what the ideal calorie deficit looks like. In general. There are three classifications off calorie deficits small, which is 10 to 15% below your TV moderate, which is 20 to 25% below your TV and large, which is anything more than 25% below your TV. Now some people will recommend a small deficit, and some will recommend moderate. Very few coaches recommend a large deficit because it just creates a lot of problems with hunger and pressure, so the argument for a small deficit is usually that will lead to less muscle loss. But the thing is that if you keep your protein and take high moderate color deficits don't necessarily mean more muscles. Also, modern calorie deficit will make you lose fat a lot quicker than a small, which is especially important for people who need to see fast results to motivate themselves. That's why I generally recommend a modern deficit off 20 to 25% below your TV. So if you're maintenance level is 2500 calories, you would subtract 20% from that to get 2000 calories as your ideal calorie intake for Wales. As you can see, this is really super simple. Now the last step is to just your diet along the way, as you lose with your calorie needs will actually decrease. That means the lighter you get, the less food your body needs to maintain its weight. Therefore, you want to redo these calculations every three weeks. Working with the wrong calorie intake is one of the main reasons people had weight loss Little's and that's all there is to it. Use this three step methods to calculate your calories to lose weight, and you have one of the most important steps in your diet. Done or next, you want to calculate your macronutrients and also find the right foods for your I explained how to do all this in my other videos 5. Calculate Macronutrients For The Six-Pack Meal Plan: in this video. Officially the easiest way to calculate your ideal macronutrients for Wales. So the right amount of protein, fat and carbs getting this right is extremely important for your diet success, and I will take you through the process, step by step. When setting up a weight loss diet. Most people will begin with their calories, which is a good start. But if you don't watch your macros so your daily amount of protein carbs, dietary fats, you will run into problems. That's because you're mackerels, especially a protein, and take full of Herman how you lose weight, which can be fat loss, muscle loss. Wattles off course what we want to accomplish this pure fat loss. So optimizing your macro split is extremely important. Protein is always the most important macronutrients, so let's see how much protein you need for weight loss. First of all, what is protein protein? More specifically, amino assets are literally the building blocks of tissue. Your body uses them to build and repair muscle tissue, which is why having enough protein in your system is a necessary requirement to maintain muscle mess when wanting to lose fat. That means if you don't consume enough protein. When you're dieting, your body will not only burn fat but also your harder muscle. This is not what we want, so make sure you know how much 14 you need to consume every day. Fortunately, this is pretty straightforward. The optimal protein intake lies that anywhere between 0.821 gram per pound of body weight per day. This ranges what has been shown to maximize muscle growth in clinical studies and should be your day illegal. This, of course, assumes you exercise regularly and also do some sort of resistance training. You don't exercise at all. We're just doing cardio. You can probably go a little below this range because you don't stress your muscles as much . But since you're motivated and know of the benefits of resistance training, I will assume you do hit the gym regularly. Let's look, at example to clarify this a £180 meal, which was an average intake off somewhere between 145 grams, 180 grams protein per day. If you hit this range every day, you will be fine and don't need to worry about getting enough protein if you want to be even more specific about where, exactly? All along this. Reach here the two factors that will determine this body fat percentage activity level. Simply put the leader you are meaning the more muscle and stuff that you have, the more protein your body. It's the same goes for people who are more active, either through training during the hobbies. What work your leader than 10% body, if it for men or 24% for women, or if you're very active and trained with high intensity and you probably want to shoot for one grams of protein per pound of body weight. This also applies to you full of a very dressed calorie deficit. Next, how much factual you eat for weight loss. This is a lot simpler than calculating proteins. In order to maintain your general health and fitness, you only need around 0.3 grams per pound of fat free mass per day. Factory masses everything in your body that is, in fact. So, for example, muscle water bonus. This value translates to roughly 15 to 20% of your maintenance calories for most people, and it is a target value that should not undercut both when you're dieting to loose weight and when you want to build must. So if we assume that our 100 a pound man has a maintenance in take off 2500 calories, that means you should consume around 20% of that effects, which would be around 500 calories. Now this might sound like a lot of first, but remember that one gram effect has around nine calories, so this only translates to about 45 to 55 grams. Effect pretty And lastly, how many Carcetti for Wales? The rule of carps in weight loss diets, this very controversial and always hotly debated. I will try to make setting up your diet as simple as possible. So here's my recommendation. Based on what we know from scientific studies about the optimal carbon take. If you don't exercise, the cars are completely optional. You can include them or cut them from your But if you regularly exercise and they're pretty much must carbohydrates are the bodies prefer energy source, and as long as you stick to quality sources, you will definitely feel the difference. Okay, so let's assume you do exercise how many grams of carbs. Do you need that? In my meal planning mastery program, I give specific recommendations based on different workout intensities. These are also valid and waiting all states, but they wouldn't make things a little too complicated right now. So what I recommend is that if you exercise your stomach and handle cars, you simply fill the rest of your daily calories with them. I will show you how to do this in a second. Okay, so let's put everything together based on the idea and takes for protein carbs and fed weaken. Set up a diet that will be ideal for federals. Let's take the example again off the £180 men. Works out three times proved his calorie maintenance double will be around 2500 calories. To create a calorie deficit. We will subtract 20% from that value and get an ideal daily calorie intake 2000 calories to calculate his protein intake. We times 0.8 by 180 get 145 graphs, so his ideal protein intake is at least 145 grams per day. And since one gram of protein has four calories that translates to 500 calories off protein . Let's run this up to $600. Next set, 20% of 2500 calories. This 500 colors, which is his minimum because one benefit has nine calories that translates roughly 55 grams of fat per day. This leaves us with 900 calories unaccounted for. Like I said before, I recommend he filled the rest with carps. This means you should consume around 900 calories and cars or 225 grams because, like protein, one gram of cars has four calories. That was pretty easy, right. Simply calculator tool calories and then subtract protein and fat while leaving the rest from carps. But what if you don't have precise? Let's assume you have a maintenance calorie intake of 2000 which is obviously lower than in our last example, because when you don't exercise, your body eats less energy. What would your macronutrients but look like that first To create a calorie deficit, we again subtract 20% from 2000 calories, which leaves us with 1600 calories as your target. The calculations for protein also status again, you multiply your weight by 0.8. So for someone who weighs £100 this would again be at least 145 grand's pretty. Ask for offense. Take your maintenance calories, Valium and multiply it by 0.2 so 20%. In this case, that will be 400 calories for 45 grams of fat. Pretty if we subtract the calorie values protein and fed from 1600 this leaves us with 600 calories on account. Now, unlike someone who exercises, you don't really need the carbs for your workouts because you don't do it and you could fuel, ready to keep them to a bare minimum. So this leaves you with a choice. You can feel the remaining calories with either more protein, more fat or carbs or a mix of the three. Now, even though either choice would be fine from a general health point of view as long stick quality whole foods, I still recommend you fill them with the quality carbs protein. Why? Because that is simply to calorie dense. One gram affect yields nine calories, which means you can much more easily overheat on foods high in effect and not the problem is that these foods don't make you feel full for his long it's quality complex carbs or protein. So the bottom line is that even though you don't exercise, I would still include some carbs in your diet, maybe 500 calories, and then use the remaining calories for some more protein and maybe a bit more fat if you really want. This strategy will lead to a lot less hunger in cravings than if you allocated all your open calories to fat off course. You also want to take into account personal preference. There are people out there need a higher affinity. So always the justice rules treat individual needs, and that's pretty much it. Follow these steps to calculate your macronutrients and you will be on the right way to design in your diet. 6. The Right Foods: this video is all about the right foods for fat loss. I will show you exactly which foods you should include in your diet, and we will go over the best sources of protein carbs. Dietary. Let's get started when you said, if your weight most I you have to do a lot of calculations, for example, for your calorie intake, your Mac notions. But even if you know how to do this and have the right values in front of you, at some point, you still need to fill them with actual foods. That means even if you know how much you should eat and what type of nutrients you need, you also have to choose the right foods to fulfill these requirements and get a meal plan that you can actually follow. So the question is, which foods should you choose? And what are the best foods for weight loss? Before I answer this question, you have to understand one thing. Designing a meal, planning with foods that you like. It's critical to success. As the saying goes, the best type is the one that you could stick to. I could tell you to eat rice and chicken as much as I want, but if you don't like them, you won't eat it. That's why I will not give you a list of foods to choose from for each macronutrients Solis for protein list for carbs on a list. For fact, what you want to do is choose a few foods from each list that you like and that you can see yourself eating regular. That way you will lose weight but can still structure your diet around the things you like . Okay, so let's start with protein. The first good protein food for weight loss are eggs. People long thought that a snake lead affect cholesterol lives, but recent studies have shown that eggs are very healthy and don't calls father texts. That is great news because eggs are among the best foods that you can eat. If you want it because of their high protein content, they will make you feel awful with a very low amount of calories. One long leg has around six grams protein and only 70 calories. That's because the other part of the egg, the egg wet, is basically pure protein and some water. After that, the nutrients from the York like vitamins A, D, E and K and have a nutrient powerhouse. Getting enough nutrients is especially important when you're on a calorie restricted diet. Since you're already eating less, you want to make sure to eat mostly nutrient dense foods so your body still gets everything it needs for oral health community. Next, Give lean beef and chicken breast like eggs. Chicken breast and lean beef are packed with protein, which makes them a super weight loss friendly. Getting enough protein is extremely important for maintaining muscle mass during because, um, you know assets are literally the building blocks muscle tissue. After that, the effect that protein is the most filling up the three macronutrients and you have another argument for a high protein. Now I should after that that over the last few years red meat, especially beef, has gotten a bad rap. People let it for all kinds of diseases, even though there's very little evidence for it. Yes, process means is that for you, but moderate amounts of lean beef are generally safe. The correlation between red meat and cancer is only very small and has been blown out of proportion and the health benefits from eating follow the lean meat generally outweigh the risks is a great source of iron, zinc and vitamin B 12 which are all important for a healthy hormone. Belts also be an animal derivative. Beef is one of the most complete dietary sources of protein, with an amino acid profile almost identical to that of our own muscles. So all in all, quality Lee leave is grateful weight loss. It's hyena tresses and helps with muscle maintenance growth. Third on the list of good weight loss proteins is tuna. Who knows pretty popular among modelers because it's a great way to keep protein and take high. While total calories and fat low as a lean fish, you basically get your protein without any unnecessary extras. When buying. To make sure to choose, tuna can in water and not oil, and also keep your overall intake to around two cans per week. That's because of the possible American, and lastly, for vegan friends, we have beans and legs. I personally eat kidney beans almost everyday because of their awesome taste and the high protein and fiber. I already talked about the benefits of protein for weight loss, but fiber is another important nutrient. When you're on a diet, fiber basically slows down the digestion and asked volume to food without adding calories. This house you keep full for longer while improving. Got health. Nutrient absorption when you buy means there are two things you need to keep in mind. If you buy uncle beats, make sure to cook them at least 10 minutes in boiling water. This deactivate certain toxins that are present. Roberts. If you buy canned beans, make sure to choose the ones without any edit salt resources. Unfortunately, these sources are usually full of sodium and quite high in calories, which isn't what you're looking for when you're on a diet. Okay, let's now take a look at good sources off carbs for weight loss. I know cards are often vilified in the weight loss community, but if you stick to the right sources, you don't have anything to fear the first and in my opinion, best weight loss part are cruciferous vegetables, examples and broccoli, cauliflower, cabbage, Brussels sprouts. They're perfect, high volume, low calorie foods that occupy more room in your stomach and make you fool. But because their loan calories they don't like that that way you can eat massive amounts of them and still lose weight. That's because there I am water fight, which asked through the volume and slows down just when setting up my meal plan. What I like to do is to combine these vegetables with some sort of protein, for example, with some fried eggs and beats. That way you can eat. A lot of the meals are healthy and you will lose weight. Another great high volume, low calorie carbohydrates are hold. Rates there are also loaded with fiber and especially filling my favorites into both brown rice, quinoa and whole grain pastas. Holds are packed with soluble fiber that increased a tidy and improve medical rice on the other end has fight a bit of resistant starch. Was isn't fully broken down and absorbed. That way, it fills you up without making effect, just like normal fibre. Off course. When I talk about grains, I don't mean highly refined rates, which you can find on white bread and many process jump. These foods have basically all the fiber stripped out of them, along with most nutrients, which makes them a bad choice for weight loss. Last in the list of weight loss Carbs are fruits, even though high fructose intake is often correlated with obesity, this is usually on Lee the case for adequate does and processed foods. Fruits where the fructose is bound to fiber and vitamins are definitely still healthy. The best way of adding foods tree away all state is by using them as candy or chocolate substitutes because of their photos, their equally sweet but taking longer to chew and digest more slowly. Both will have the site title. Last but not least, we have to talk about the right sources of dietary fence for first of all, Dieter, if it does not automatically make your foot. But since water Graham has nine calories, which is more than double that of protein and cars, it can be easier to overeat on Fannie Fruits. That's why I personally like to limit my intake off high fat foods when I'm dying. By that, I don't just mean fighting process junk food like hamburgers and chips. But I'm also talking about generally healthy foods high in effects like vegetables, for example, one tablespoon off all of oil has around 120 calories, and it does practically nothing for, say, tightening, so you can't really call it a weight loss food. That's why I gently tried to get most of my dietary feds from solid sources like eggs, meats and many fish, which we already talked about. Avocados and nuts are also possible alternatives, but make sure to use them as small additions and not as your primary food sources. For example, 100 grams of almonds have around 500 certainly calories, which is about the same as chocolate off course. I'm not telling you that avocados for nets are bad for you. There are a lot healthier than process jump. But as with most things, unless it's the doorstep matters. Dietary fat is high in the hills and often not very fully, which is why you just can't eat that much of it when compared to other foods I talked about so far. So make sure to place more emphasis on weight loss proteins and carbs, and then only at a few fatty foods on top. And that's basically it. Finding the right foods for your weight loss diet is pretty easy. And like I said in the beginning, the most important thing is to build your meal plan around foods. You're black 7. Small Changes That Helped Me Make My Abs Appear: in this video, Oshri, the three small diet changes that made a huge impact on my physique and that helped me get six pipes. Here's what I'm talking about. So when you're setting up a six pack diet, there are several crucial factors that you need to keep in mind, like calories. Micronutrients. So I talk about all of these in my other jobs. But in this one, I want to talk about small diet adjustments that I never really thought about until I noticed the effect they had on my physique, and especially on my abs. The 1st 1 is hydration, which seems super trivial but definitely is. Obviously when you exercise, your body needs more water. But there's also another reason why high water and take is important. As he died, your cortisol level will increase, which leads to more water attention under your skin. Basically, your body holds onto all the water it can get, and stores more of it than all this makes you look. Pothier and Orel less ripped. This is pretty much the worst case scenario when you're trying to get a six pack, so to get rid of this problem, you want to make sure to drink plenty of water. Your urine should always be like yellow. If it's dark yellow, you're not drinking enough. You want to increase your wallet. A good starting point is to get around 2.7 leaders for 3/4 of a gallon for women and 3.7 leaders for a gallon for men per day. This should be your baseline to shoot for it every day. Now, if you're like me and exercise regularly, then of course you need to after that baseline and compensate for the additional water lost during your workouts. The good recommendation is to add one leader per hour of exercise to make up for the additional sweating. The right balance of sodium and potassium also plays a major role in your water attention so you can be found in table Soul and potassium can be found in many vegetables and fruits like bananas. So if you feel your body retains too much water, play around a bit with these foods and see if you notice a difference. The second diet adjustment that helped me luck was to simply watch my essential funding assets when you're following a calorie restricted diet you want to make sure to get enough essential fatty acids. Those are your mommy Got three. Tsunami got six. J. Body cannot make itself and needs to derive from foods. This is especially important if you're following a high carb low fat. You're only got three since six are vital for health and former production. Unfortunately, many people get very little omega three through their diet. Because of this can have a pretty drastic impact on your open levels. I always try to get around three grams of fish oil every day if you're a vegan. Plant based alternatives include flexi oil moments. Getting enough essential funding essence will ensure healthy home balance and good testosterone levels. I really felt the difference after a few days noticed improved energy levels, libido and just overall life. Obviously this help me with my workouts and also made the overall experience of dieting a lot more pleasant. The last diet changes actually more of a mindset change than anything else. Basically, what I would do before it is look at my diet on a day to day basis, so I will try calories, macronutrients food and take every day. And I couldn't resist the temptation of some chocolate, and when over my total daily calories would automatically get his friend stressed out, this directly increased my Krystle levels just make dining so much more stressful. It took me a while to realize that changes in body fat levels happen over time. Which is also why your diet doesn't have to be perfect every day as long as you follow it. Long term. What helped was to think of my Hillary melons, this bank every day that I was dying correctly and in a calorie deficit. I was paying money into my bank every day that it was cheating and not on the calorie deficit was taking money out of my. What matters in the end are not the individual days, but how much total money or total calories you still have in your. Nowadays, I look at my diet over the course of a week, not on a day to day basis. If the total of the week days still ends up to a calorie deficit, I don't have anything to worry about. Even if there was a big day in the middle, this change in mindset help me be a lot more relaxed about my meal plan. And it also allowed me to adopt a more flexible approach to dieting. So these are my three small diet changes that had a great impact on my results. I hope you like the video and see you in the next one. 8. Beginner Supplements: last. On the list of the ingredients and a good diet are supplements. We all know that supplements can never replace proper diet, planning and nutrition, but they can help you reach your fitness goals faster. Unfortunately, with so many different supplements on the market, it can be difficult to choose the right ones. I remember how intimidated I was after my first visit to the local supplement store, where they had literally hundreds of powders, bars and pills. It's also not helpful that most supplement ads make promises that are often exaggerated and sometimes even flat out lies. You should always be skeptical when someone tells you they build crazy amounts of muscle with some new product, especially if they're trying to sell it to you. The simple truth is that the supplement industry is huge, huge, as in billions of dollars. It's also true that most of that money is spent on worthless supplements that won't have any effect on muscle growth or fat loss. So to help you find the ones that are worth their price tag, here's my short list of the best supplements for beginners that are looking to build muscle and or lose fed in a later lesson. I will also go over supplements for improving general health and your immune system, so be sure to check that one out, too. Number one on the list is protein powder. Protein powder is probably the single most popular workout supplement. This is because when you want to build muscle through strength training, your body requires more protein for a muscle repair and growth after work out. While this doesn't mean that you have to use protein powders to reach your recommended daily protein and tag, consuming enough protein every day can be tricky, especially when you don't have the time to prepare high protein meals every day. A good protein powder can really make your life easier. This is why most athletes and bodybuilders use protein powders in addition to a balanced diet. You probably already know this and might just be asking yourself which protein powder is best from way to casting to vegan. There are lots of options to choose from, and within the fitness and bodybuilding community, there's always a lot of discussion about which is best. But as I explained in the lessening protein powder and most likely won't matter all that much. Which kind of protein you buy, as long as you take it regularly. So just go with the one you like best. The second on the list is created. Creating is an organic acid that helps supply the muscle cells with energy during high intensity short duration exercise, along with protein powder. It is one of the few supplements that actually delivers on its promise to help you see more gains. Unfortunately, due to its popularity, there are also a lot of misconceptions about creating. No creating won't harm your kidneys unless you have an already existing conditions. As study after study has proven this, it also doesn't build muscle by itself, but it will increase your strength level if you have taken one of my muscle building courses. You know that the only way to ensure long term muscle growth is by playing progressive overload. You have to continually increase the tension placed on your muscle to force it to adapt and grow By enabling you to lift heavier weight. Creating will indirectly help you to build more muscle, but you will still have to put in the work in the lesson on how to take creating correctly , I will teach you everything you need to know about the optimal dosage and timing. Last on my short list is fish oil, even though fish oil won't directly lead to more muscle growth and not only boosts your mood but also helps to maintain healthy cholesterol levels and strong bones and ligaments. Unfortunately, most of us aren't getting enough fish, which is why the average person should go for the second best option, which is supplementing with official capsules. The omega three fatty acids contained in fish oil are essential fatty acids that reduce the risk of heart attack and lower blood pressure, among other benefits. I also found that my skin has improved since I started taking my official supplement. Another great advantage of fish oil is that there are basically no side effects unless you're allergic to it. While you will find people on the Internet complaining about the fishy aftertaste, this usually only happens when you buy low quality products. I personally have never had this problem 9. Ab workout overview: I will now show you the basics of a proper and work. To be honest, this is a lot more straightforward than many people happy. You don't need to do hundreds of crunches, and you don't need to blast your abs every day to Syria. In fact, that's the best way to bury set out in no time. In this course, I will give you two workups. One is a workout just for APS. If you only care about six peg and getting a strong core, it is all you're interested in. Then that's the work of you want to fall. As you will see, it's pretty short, and you don't really have to have any special experience. If, however, you are also interested in building some muscle in other areas of your body, for example, your arms, chest and legs you want to focus on the second workout, I will give you and only do the at work out and end as finished. So I recommend you do something that is kind of counterintuitive. Instead of focusing on your abs, you actually dedicate yourself to full line will enable you to get some experience with strength training and building muscle ass figure. The at work out will then only be a bonus You do at the end of your workouts. Like I said before the six become routine is pretty short. So it's a perfect finisher for your knowledge. That's what I did, and it has gotten great results. 10. Ab workout routine: in this video. Actually, the actual Africa. It's a pretty short routine that is designed to give you optimal results in the fastest amount of time. When most people think of AB workouts, they usually think of doing crunches and sit ups. It's because those are the most famous exercise out there. The problem is that neither them allows you to increase the resistance because you are using any resistance besides your body. This creates a huge problem. The primary driver of muscle growth. This progressive overload. Simply put, progressive overload means that you increase the demands when your muscles over time in terms of body building. This concept usually refers to lifting more weight, but progress could also be achieved through more reps. Four sets. If you do sit ups or crunches, as your primary and exercise is, the only way to implement progressive overload is by doing more and more repetitions. The problem is that at some point, you don't train for muscle growth anymore, but instead for muscle endurance, unfortunately, trained for muscle endurance doesn't trigger much of growth response, especially if you passed a beginner stage. Think of the skinny marathon runner versus the muscular sprinter it's the same principle. So what we will do instead is used at exercises that do allow you to increase the resistance there. Two main ones, the at crunch machine and the cable crunches. We will use the crunch machine to turn into a normal abdominal muscles and the cable crunches to target your obliques, which are the muscles to the side of your naps. These will be your main exercise off the workout, and you will alternate them on Mondays, Wednesdays and Fridays. Your schedule with them looks something like this. So you start on money with the AB crunch machine, and then you have Tuesday off. On Wednesday, you do the cable crunch obliques four sets for each side. And then on Friday you do the AB crunch machine again for a week. To you start with the cable crunch of leaks again for sets for each side. And then on Wednesday you do the crunch machine, and that way you always alternate. So then, in Week three, you would start with the program from we won again. Now, unlike many other at programs that have you doing 20 to 30 repetitions, we will stick to a much lower rep arranged on Lee about 10 to 12 reps per set. That means you want to choose a resistance that is pretty heavy and make sure you can barely complete the last trip on each set. 11. Common Questions Answered: Now that you've seen the workout, I will answer some common questions first. How long should the risky between sets? I personally go with 90 seconds of rest between sense, and this helped me get off the results. But if you need more, go with 126. So two minutes, please. No more than that. Next. How do you see results this past? It's possible. Like I said before, the primary driver of muscle growth is progressive. That means your goal should be to increase the resistance on both exercises from work out, work out with the smallest increments, which are usually either £5 for 2.5 killers, depending on your machine. And Jim, make sure to push yourself in each training session and go in with the mindset that you will be better than your last third. Can you also end more exercises to the routine? Generally, yes, but if you feel that the routine is too easy, you should first increase the resistance on the two primary exercises That usually does. But if you still want more afterwards, go with normal crunches for leg braces and at one or two sets off. 10 to 15 reps at the end. I also included exercise videos. How do thes? And lastly, what should you do? If you don't have access to the exercises in the program now, the easiest solution would be to join a gym. But if that is not an option, go with waited at exercises that don't use machines. Good options include waited hanging leg raises, waited sit ups or oppress sit ups. You could do these at home, but to increase the resistance, it makes sense to buy a weighted vest or some other type of way that you can add to your body. 12. Ab Machine: the ATM machine is a great exercise toe. Work your main abdominal muscles. It's simple to use, and you can increase the resistance very easily. Sit down on the at machine and user resistance that you feel comfortable with. You can put your hands on the pants and hold on to the grips on either site. This will be your starting position. Next, you begin to lower your upper body as you crunch your torso. Breathe out as you do this, you want to make sure that your abs move the weight and not your legs or your feet. After a short pause at the bottom, slowly returned to the starting position as you breathe in. Repeat the movement for the recommended number of repetitions. 13. Oblique Cable Crunches: oblique cable crunches are great way traitor, Abdominal oblique muscles. These air the ab site muscles. I like to do this exercise standing up, and my gym has a special machine that looks like this. If you don't have this machine, simply connect a rope attachment. Toe a high pulley cable. Grab the handle or rope with both hands in a way that the rope goes over your shoulder. Stand shoulder with apart, and this will be your starting position. Keeping your hands in place. Pull the rope downward in a crunching motion. While you do this. Twist your court to the left side, so your side abs to most of the police. As you twist, bring your elbow to the opposite me. Pause at the bottom of the motion and then return to the starting position. Do this for the recommended number of repetitions and then switch sides 14. Ab Crunch: the crunch is probably the most well known and exercise out there. It's really easy to do, and if you have never done the exercise before, you will instantly feel your abdominal muscles working. Lie on your back with your feet resting on a bench and your knees bent at a 90 degree angle . You can also place them flat on the floor. As I am doing here in the video, with your hands lightly on either side of your head or neck, begin to roll your shoulders off the floor. They should come up off the floor only a few inches, while your lower back should remain on the floor at the top of the motion. Contract your abdominals hard and maintain the contraction for a second, then slowly lower to the original position. You want to keep your lower back against the floor in your hips straight doing the entire exercise. Focus on slow and controlled movements. Don't you yourself by swinging your upper body 15. Leg Raises: bent knee hip raises primarily target your abdominal muscles. The exercise works both the lower and middle EPS and is great for strengthening the key muscles that helped build up the core. The secondary muscles targeted include the lies and the hip flexors. Lie flat on the floor with your knee. Spend at around 8 45 degree angle. Your arms should be right next to your sides while exhaling, Bring your knees in towards you as you keep them bent using only your lower abs. Continue this movement until your knees are just above your chest. Contract your abs at the top of the movement and then slowly lower your legs while you straighten them at the same time. For increased difficulty, try normal leg raises Here. You keep both legs straight throughout the entire movement and you raise them by only using your abs. 16. Full Body Workout Plan: Now that you know the science behind building muscle, let's talk about the actual work out. If you search for a beginner workout on, Google will get millions of hits and thousands of workout plans. The amount of different routines makes it difficult for beginners to pick the right one, because oftentimes they themselves don't know what they're looking for. So what exactly should the ideal beginner workout plan look like? If you remember the muscle building formula, which consists of training, eating enough calories and giving your body time to recover? You know that training on Lee X as a trigger. It signals your body that the environment has changed and that muscle growth is necessary. With this in mind, there are a few things to consider when designing a workout plan. Obviously, you want to choose those exercises that are most effective for building muscle. This also includes asking yourself if you should train with free weights or machines, then you have to define how many sets for exercise you do and how many repetitions percent . As you will see in the minute. There have been studies done on the ideal rep arrange, unless you need to know how long a workout should last and how often you need to train per week. So what are the answers to all of these questions? In regards to exercise choice, three weighed compound exercises are definitely the way to go. As I explained before compound exercises activates several muscles at once, which helps you live more overall weight, which in turn leads to more overall muscle growth. Training with free weights, preferably barbells, will also force you to develop the small stabilizer muscles that help balance the weight. Unfortunately, this effect is lost when using machines when it comes to the number of reps. In most cases, you should not go above 12. The reason for this being that once you go into a higher rep range, you start training for endurance rather than strength. The problem is that endurance training won't trigger nearly as much muscle growth a strength training will, so you would always be in a sub optimal workout environment. Now, even though I don't recommend going a lot higher than 12 repetitions in any workout that uses weights as a beginner, I advise you to train with an 8 to 10 rips during your first month and even lower after that. This is because studies have shown that in the case of compound exercises, it is best to use higher weight loads and lower rep ranges. As for sense, you should do around 3 to 4 per exercise, especially as a beginner. You don't want to go crazy and do dozens of sets simply because your body is not used to the increased stress level. If you put all this together and follow the workout plan, I'm about to show you your exercise time will be around 60 minutes, which lies within the optimal time window. Okay, now to the workout routine. As a beginner, you should train three times a week, alternating between two full body workouts. I recommend leaving one day of rest between each workout. So in this case, you would start on Monday with the first full body workout, then rest on Tuesday and do the second full body workout on Wednesday. Thursday is off, and Friday you would do the first work out again the following week. You keep alternating and therefore start with the second workout and then continuous before , in the first workout. I want you to start with three sets off barbell squats each 8 to 10 reps. Then three sets of the bench press. Also 8 to 10 rips and then three sets of bend over bar bell rope again, 8 to 10 ribs. The second workout consists of three sets of dead lifting, then three sets of either pull ups or let pull downs and three sets of the military press between sets. You want to rest 2.5 to 3.5 minutes. I personally like to go with 3.5 minutes, especially on the heavy exercises like squats and dead lifts, because the extra few seconds really make a difference for my strength. Between exercise, you should rest three minutes. Now, in case these two workouts of only three exercises each don't seem like enough to you. Keep in mind that all the exercises are heavy compound lifts that usually involves a lot of weight. Start with the weight that is light enough so you can perform the exercise with perfect form, but heavy enough so you can do more than 10 reps. If you make sure to go one rep short of failure on each set, This workout will do exactly what it's designed to do. Build a solid base of strength and muscle during the first month. You should really focus on form and learn not to jerk or bounce the weight. This will already set you apart from the majority of beginners who often times use horrible form. Once you've gotten used to the correct movements, which usually takes around four weeks, you want to make a few changes to the workout. While keeping the exercises the same. You want to lower the REV range to 6 to 8 reps. This is especially important for the four major lifts, which are a squat bench, press, dead lift and military press lowering. The rev range for the other two exercises can be done but isn't as important to compensate for the lower rep arrange. You will now use a higher weight that allows you to do eight reps, but no more than that. What this will do is put you in the 80 to 85% range of your one rep maximum. This range would not only build strength a lot faster than others, it is also great for beginners to apply progressive overload and trigger maximum muscle growth. If, for any reason you feel like the routine is too short or too easy after this change, you can add 1/4 set to some exercises or even an isolation exercise, which should be done at the end of the work out. This is entirely optional because if you lift heavy on the main exercises, they will be enough to build muscle by themselves. If you do choose to end an isolation exercise, go with the bison exercise for work on one and to try some exercise for work out to. 17. Bench Press: the bench press is one of the most famous, if not the most famous, exercise out there. It's a full body compound exercise that primarily works your chest, shoulders and triceps. When done right, it's the most effective movement to gain upper body strength and muscle. Because it's the upper body exercise, you'll lift most weight on and thus create the greatest amount of tension with your ice under the bar. Lie on the bench, lift your chest and squeeze your shoulder blades. Your feet should be flat on the floor now. Place each pinky on the ring marks of the bar. Your grip should be a little wider than shoulder with, and you want to hold the bar in the base of your palm with straight wrists. This moment the bar by straightening your arms and move it over your shoulders as you keep your elbows locked while inhaling lower to your chest. Your elbow should be at a 75 degree angle. During this motion, your forearms should remain vertical while exhaling pressed the bar upward until your arms are extended. The proper form is pressing the bar in a diagonal line from shoulders to chest and back up . This increases the distance but prevents shoulder impingement. Repeat for the recommended amount of repetitions and then redirect the bar. Never bounced the bar off your chest, and you should always be in control of the weight. Please don't bench press using the suicide grip or the thumb less. Grip the Barbican slip out of your hands and drop on your chest. 18. Squats: the barbell squad is by far the most beneficial lower body lift you can master. Squatting will not only build larger quads, but also develop your calves, glutes, hamstrings and lower back. If you want to gain muscle and overall body strength than adding squads to your workout is a must. Load the bar with the desired weight and set it on. Erected just below shoulder level. Step under the bar and places slightly below the neck across the back of your shoulders. You want to use a grip that is a little wider than shoulder with. Lift the bar off the wreck by pushing with your legs and then straightening your torso. Place your legs and the medium stands where your feet are, shoulder width apart and your toes air slightly, pointing outwards. Bend your knees and slowly lower the bar while inhaling the scent until your thighs air just parallel to the floor, Then raise the bar as you exhale. Imagine pushing the floor with the heel of your foot as you straighten your legs when squatting, you want to keep your head facing forward and your back straight at all times. Also, please watch out for equal distribution of weight throughout your forefoot and your heels 19. Deadlift: The dead lift is a great compound exercise that hits the lower back hamstrings, glutes, traps, legs and forearms. So pretty much your entire body. Mastering it is an amazing feeling, but you want to make sure to do the dental of correctly to what injuries and back problems set up the barbell with an appropriate wait. Don't live too heavy. If you have no experience with this exercise, as it can be dangerous, step towards the bar and grasp it with an overhand grip. Your hands should be just outside your legs so about shoulder width apart. Some people have trouble holding onto the bar with this grip. If this is the case, you can also use the mixed rib, meaning one palm facing up and one palm facing down while exhaling, Push with your legs and get your torso to the upright position at the top. Stick your chest out and pull your shoulders back while inhaling returned to the initial position by bending at the knees and leaning the tour So forward at the waist. Please make sure to keep your back straight at all times. Lower backgrounding or excess arching puts your spine at risk of serious injury. Also, don't look up while dead. Lifting Bringing your head bag creates on one intention in your neck. 20. Military Press: the military press is a classic exercises that body builders have been doing for decades. Not only does the lift build strong and muscular shoulders and also complements the bench press by standing up during the exercise, you additionally, strengthen your core and back. Place the barbell on his quarterback that is about chest high. Grab it using an overhand grip that is wider than shoulder with slightly. Bend the knees and lift the barbell up, keeping it laying on your chest. Take a few steps back on. Position your feet shoulder width apart from each other while exhaling, Lift the bar up over your head by looking your arms. Hold at about shoulder level and slightly in front of your head. While inhaling, lower the bar down to your collarbone. Slowly. Make sure to keep your entire core stabilized throughout the motion. This will really train your abs and lower back. The behind the neck variation of this exercise is not recommended for beginners, as it's a lot more difficult to handle the weight that way. 21. Barbell Row: the barbell row is for the back. What the bench presses for the chest. It will work your let's and trips, making a great for upper back development. I personally love doing this exercise because after a few weeks you will already notice how big your bag is becoming. You can do this. Exercise both with an over and with an underhand grip. I will now show you the overhand version of the lift. Hold the bar bell with your palms facing down and bend your knees slightly while keeping the back straight. Bring your torso forward likes an upper body should create 100 220 degree angle with your back almost parallel to the floor while exhaling, pull up the bar bell. Make sure to keep your torso stationery and squeeze your back muscles at the top while inhaling lower the bar bell back to the starting position. Don't look in the mirror when doing this exercise. Bringing back your head would create a lot of tension in your neck. Your lower back gets rounded due to tight hamstrings. Either try bending your knees more or don't position The torso is low 22. Lat Pulldown: As I explained before, most weight machines in the gym are not very effective, especially for beginners. The LAT pull down is one of the few exceptions to this rule and a great alternative to the white grip. Pull up. If you can't get perform normal, pull up. I recommend you start with this machine instead. It also primarily targets the let's along with the biceps and shoulders. Set up the pull down machine with a wide bar attached to the cable before sitting down. Make sure to adjust the knee pet according to your height. Using a white grip, grab the bar with your palms facing forward with your arms extended and holding the bar. Lean back around 30 degrees and stick your chest out while breathing out. Pull down the bar until it touches your upper chest. The polling is done primarily with your back muscles rather than your biceps. Draw your shoulders and upper arms down and back while bringing down the weight. Pause for a moment and then returned the bar to the original position while inhaling throughout the entire exercise, you slow and controlled movements and make sure you don't cheat yourself by swinging your back. Avoid pulling down the weight behind the back. This can be hard on the rotator cuff due to the hyper extension created.