Name: どのようにシックスパックを取得する方法 - ULTIMATE STEP BY STEP GUIDE! (How to Get a Six Pack - ULTIMATE STEP BY STEP GUIDE!!)
Uploaded: 2021-01-14T08:17:48.000Z
Duration: 18 min 48 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

動名詞

Are you tired of hearing about shortcuts to Six Pack Abs? Then guys, I'm with you. Pull

to 不定詞

I'm going to take you step by step to how to get a Six Pack regardless to what body

What's up guys, Jeff Cavaliere, ATHLEANX.COM

So you're looking for a step by step way to get to a Six Pack and you haven't quite found

that truthful information out there that's going to get you there.

So what I wanted to do here at ATHLEANX is put together a video where we specifically

address how to get to a Six Pack depending upon the body fat level that you're at right

We know that there is lots of different variations of body fat levels that we can have and the

path to a Six Pack is going to greatly different depending upon where you're at right now.

So what I'm going to do is cover all the different ranges of body fat and tell you specifically

what your path should be, what you should focus on and what you should ignore.

So you can find that helpful video that you've been looking for all along. So we're going

to kick it off right away with our first group, our 30-40% body fat level.

Ok, first up, 30-40% body fat and note guys I'm saying body fat and not body weight.

Because there will be some guys that are going to step on the field this weekend in the NFL

playoffs that are close to 300 pounds that are almost sporting Six Pack Abs.

Because these guys are just complete beasts in terms of their physical development. They

are not fat just because they weigh a lot.

These are big men that have a lot of muscle. So you have to be careful when you distinguish.

But that being said, this right here is what a guy at 30-40% body fat would look like.

So if you can identify with this, your attack plan is as follows. You want to focus 90%

of your efforts on changing your nutrition habits, ok.

And two things in particular. You want to make sure you're making small changes. Small

changes made over the course of time, right it didn't take you a day to get to this point

So it's not going to take you a day to get out of it. So you want to make small changes.

And try to simplify your meal plan choices.

Take 5 breakfasts that you actually enjoy eating and then rotate through those. That's

plenty of breakfast options to last you for many, many, many weeks. Without becoming bored

Because a lot of guys wind up repeating the same meals anyway each and every day.

Secondly, Supplementation. Do you need supplements at this point. My answer is NO.

You're focusing on the manucia when you should be focusing on again, changing your overall

dietary habits. And at this point supplements are kind of a waste.

Why? Because what winds up happening is these guys think that, Well I'm taking these supplements

so I can be more lax on my diet here and that's not the case.

Matter of fact I tell guys, I don't want to see an order for ATHLEANRX Supplements if

you're here. Because you're focusing on the wrong thing.

First let's get your nutrition in order. We can worry about the supplementation later.

And we'll talk about that as we get down into the other groups.

Thirdly, Conditioning. Conditioning is important guys. You gotta get your body moving. You

have to establish a caloric deficit. One of the best ways to do that is just through conditioning.

However you know how I feel about steady state cardio. And I feel that, even here in early

introduction to high intensity interval training, without the high intensity is the best way

So if your interval is even a two mile per hour slow walk with a four and a half mile

per hour slow jog, if that's what you can handle at the moment, that's what you can

You can work yourself up. But I do think that incorporating intervals into your conditioning

Finally, Smart Strength Training. Yes it's a good idea to be in the gym. But you guys

know, you've seen this guy before in the gym, he's the one that winds up hurting himself.

He's the one that uses terrible form on push downs, you know that kind of thing. Or the

one doing crunches and pulling on his head.

He's the guy that's doing all the things he thinks he's supposed to be, but unfortunately

at this weight and at this level of conditioning,

he winds up hurting himself and not coming back to the gym at all, ok.

If you are a former athlete who has had experience training and you've let yourself go, you might

find that you can bounce back quicker to the more standard training styles.

But for me I think, let's start with smart training. Others would recommend some workout

magazines, and would say, Oh Get Them, bodyweight program for a beginner.

Bodyweight program for a guy that weighs almost 300 pounds, a bodyweight program is going

Especially if you tell him he's going to have to start doing some pull ups. So what you

want to do is have smart recommendations.

It might be that you're doing Physio Ball wall squats because you can perfect the depth,

you can perfect the form, you can get your body moving.

You work on the bigger movements so you can burn more calories. But overall guys you just

want to get the basics, you want to get yourself going, ok.

You will work yourself down from this group all the way down to where we're going to get

But the focus has to be in the right place and that's your game plan for right now.

Guys in this 30-40% range, a quick little inspiration for you. If you find yourselves

here, look no further than this guy right here, Jack Eltman. This is a guy that sent

An absolute inspiration for me. Makes me know that what I'm doing here on youTube, and making

these videos for you it makes it all worth it.

This guy changed his life, he changes his physic. He used to be a guy in this bracket.

And you're going to be able to do the same thing. But again, let's start in small steps.

Focus on what you need to focus on. And let's keep ourselves moving.

Now right down to the next range. 20-30%.

Alright guys, 20-30% body fat. This here is an image of what a typical person would look

Now, what is the focus? Still guys, common theme, the majority of it should be on Nutrition,

ok. At this point, supplementation though, can become a little bit of a factor.

Why? Because as you start to become more dialed in on your nutrition, you will find that supplementation

allows you to become a lot more consistent and reliable in terms of the choices that

You know what you're getting. If you're choosing the right supplements guys, you're getting

nutrients and you're controlling your portions on those nutrients.

So you're able to basically get more reliable nutrition as an option but should not be your

You still want to be ingraining the right nutrition habits here. Because they're going

to carry you through all the way down to that sub 10 level.

As far as your ab repertoire, right we didn't really even talk about ab exercises in that

first group. Because I didn't think it was all that necessary.

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どのようにシックスパックを取得する方法 - ULTIMATE STEP BY STEP GUIDE! (How to Get a Six Pack - ULTIMATE STEP BY STEP GUIDE!!)

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