1 year ago

If you want visible abs in 2 months, you NEED to do this:

1️⃣ Eat in a calorie deficit.
Ultimately, having visible abs comes down to leanness. Fact is, everyone has ab muscles; the difference is that people who have shredded six/eight/ten packs are just at a low enough body percentage where they’re popping. To get leaner and lose weight, you need to be eating in a calorie deficit (ie eating fewer calories than you burn). If you’re new to learning how calories work, I STRONGLY suggest using an app like MyFitnessPal to track what you eat and remove the guesswork of how much you’re eating, at least until you get the hang of it all.

2️⃣ Get sufficient protein
While you ideally want to eat the correct amount of all your macros (protein/carbs/fat) in your diet, having sufficient protein in your diet is crucial to building/maintaining lean muscle mass. Depending on how active you are (and I recommend doing something active for an hour a day, even if it’s just walking around the neighborhood), I recommend shooting for 0.75-1g per pound of bodyweight a day (ex. If you weight 180lbs, aim for 135-180g a day). It’s also worth noting that while animal proteins are what I recommend, if you’re vegan/vegetarian there are still plenty of meatless sources of protein you can incorporate.

3️⃣ Do resistance training 3x or more a week
While getting to a low enough bodyfat percentage will give you visible abs, in my experience you’ll get the best results and also improve your body composition and physique proportions by doing resistance training (ex lifting weights) to build lean muscle at least 3x a week. Why 3x a week? Because that will ensure you can target all your major muscle groups in a given week while also giving yourself sufficient time to rest and recover. For example, you could follow this “split” for the week:
Monday: Chest/Back
Wednesday: Legs
Friday: Shoulders/Arms