Home Abs Workout Blitz!! - Part 6 - Get 6 Pack Abs

[marcus987654321]

i usually have a protein shake after most exercises i do, for example gym, sprint work etc.. just curious whether u recommend taking a shake after abs work out as well? is it worth it?

[fcukifiknow]

I cant seem to do any of the first 3 exercises, i just cant seem to hold myself up, I only weight 75kg and i'm 20years old and 6ft, i have a low % body fat and some muscle but i cant manage to keep myself up while doing them, any tip or suggestions?!?

[TheUnarmedTruth]

thank you for making these videos. I love the fact that you walk the walk and talk the talk!

[AndrewHalley1]

Any input would be helpful on this. thanks

[AndrewHalley1]

Hey Jeff, this is my meal plan for most days. Quick oat oatmeal at around 6:15 am, custom trail mix (1 cup rice crunch-ems cereal, 1/2 cup cashews and a handful of dried fruit) at around 9 am, a apple at around 12 pm, a banana or another apple when i get home at around 4pm, dinner at 6-7pm fish about 1/2 the time, a half a can of tuna, salmon, or sometimes almond butter on something. And a handful of dried fruit, banana, apple, or a handful of nuts before i go to bed at 11-12.

[nexxogen]

@ Jeff

You mentioned in this video that not a lot of supplements are good for you, so could you please answer a question, because I really don't believe anybody and I need a professional opinion! Are Xpand Xtreme Pump (Dymatize) and Shock Therapy (Universal Nutrition) OK or not? I don't know if this is the right name in English, but here in Serbia these supplements are in the "Transporter Systems and NO Reactors" category. Please, I really need to know this!

[JDCav24]

@nexxogen Hey buddy....check out my blog at athleanx / blog for a details!

[nexxogen]

@JDCav24

Thank you very much, that has helped me a lot!

One other question - I couldn't do the first exercise shown in this video because I can't hold my legs up at all, they drop down immediately. Also, I can't hang for a long time because my shoulders hurt a lot. What should I do?

[TheBardh98]

I think i'm losing the motivation!

[aldogydog101]

what if i have overlaying fat on my stomach

not much, just like 1cm?

[sbillyzel]

Hey Jeff I was just wondering I'm about 155 pounds and don't really know how much creatine I should be taking per day?  Thanks

[johanjansson13]

Hey Jeff, can i do the exercises on the ground if i don't have a bar?

[JDCav24]

@johanjansson13 You can do the same movements but they won't be nearly as challenging since you're taking away the gravity component. The best thing you could do is invest in a $15 door chin up bar since then you could use it for lots of other upper body exercises as well.

[Bhoist]

How many calories should a 18 year old be eating every day to stay fit and strong?

[crazykorean2268]

week 6 is tom... omg... this is gna b very painful... 3/5 are to failure... again... omg...

[GuitarDreams1]

these week is hard !!!!!!

[Sting977]

Ok guys I'm going to week 7 now. This was a very tough week the exercises are really hard but still after all those weeks leave me with muscle ache... Jeff you're hurting me man =( guys I'm telling you if this was my end product, I would seriously say that it hasn't been for nothing, luckily I'm no where till the end yet =) Good Luck guys see you next week

[Sting977]

Sup Jeff, I have done what you asked my to and dropped out almost every kind of drink for water and reduces the fat in my diet with I think over 90%! But now i have a little riddle for you which I can't figure out: What's the deal with peanut butter ? Some say it's good for you, others say there is to much fat in it... Can you help me out a bit there (if it's within your knowledge since you are not a dietist)

[JDCav24]

@Sting977 Peanut butter packs a powerful dose of healthy fats with protein and therefore is a great food option. The only problem is...it's one of those foods that's usually eaten in serving sizes 5 times what's recommended. The real serving size is like 2 tablespoons. The average user puts about 5-6 tablespoons on to make a sandwich. See the problem? Stick to it in the serving recommended and you'll do great!

[crazykorean2268]

i just tried this 2 c how hard it was. im on week 2. yeah exercises in week 6, cant do very much yet

[mihir8589]

Hey!!

Have u seen super charge xtreme?

How's that product?

[JM231303]

Hi Jeff!!

What´s you opinion on Whey Protein?

[lokrenzo]

@JM231303 does like and apple or a bowl of fruit be considered a meal

[Jase1593]

i have done all the exercises 5 days a week up to this week but im really having trouble doing these. i am pretty athletic and i already sort of have a 6 pack so i dont understand why. do you have any tips on working up to these exercises without stopping the program?

[JDCav24]

Nothing to sweat over Jase! The best thing you could do is to attempt as many reps as you can using good form. You will find that the more you do these, the more core strength you will develop...making each new time you attempt the workout easier! Keep up the great work and don't quit!

[lokrenzo]

what size med balls do you use at my gym they just have 5kg med ball

[lokrenzo]

@JDCav24 hey jeff i dont have the tubing piece that u use wot could be an alternative

[Kwammyboy]

i dont have anything to hang in! know any alternative things to do?? thanks

[JDCav24]

Nothing to hang on? No problem. Back yourself into the corner of a kitchen counter. Support your body with your hands on the counter and lean back intot he corner a bit. Do your knee lifts, leg lifts, etc. Not perfect....but will have to do!

[Doodleedeedoodleedoo]

Bah, my hands failed me quicker than my abs on the hanging exercises

[TheVanJnr]

Ok, I have attempted this once (the bar exercises) but I'm not that flexible in my hamstrings and lower back... so should I just keep trying or try something different

[JDCav24]

Keep working on gradually increasing your hamstring flexibility through stretching and you will find that these exercises become easier

[AndrewLeet92]

Should I always stretch out every single muscle I train? I've been working out for 18 months, and I've really not been bothered with it.

[JDCav24]

A few light sets of the exercise you are about to perform is enough of a warmup to prep your muscles for that workout. Stretching is more important prior to bed on the days you workout, to ensure that your muscles don't heal much shorter and tighter.

[AndrewLeet92]

Oh. Thanks for the quick reply. Just one last question :)

When I do bench press, I am not sure if I should do 4 reps, 4 sets.

In my case, 80 Kilos 4 times, which is my max.

I'm just wondering if I should do less or more sets, with less or more weights?

And also, when I've finished training my chest (For like 60 ish min), should I stretch out then?

Thanks again for your quick reply. It's really appreciated.

[lokrenzo]

@JDCav24 wot do u mean 2 sets to failure

[Devr0ss]

@lokrenzo he means for each set, do as many reps as you can do with good form until you can't do anymore, i.e. to failure. So for some that might be 25 reps per set, for others that might be only 6 per set.

[youngbrown1993]

Will the reverse crunch you show really work out your lower abs?Because I tried it and I feel as if its working my middle abs. I've had trouble finding lower ab workouts because my topper abs are like squared up already and I really need an excercise for lower abs.

[JDCav24]

Yes....but you have to concentrate on initiating the movement with the lower abs (though technically there is no such thing as lower vs. upper abs). Curl "bottom to top" and you will be shifting the focus away from the mid and upper abs to lower in your gut.

[youngbrown1993]

Thank you very much. Would you happen to know any other forums of working your lower abs without like any machines?just simpe things.?

[Bunny07x2]

yeah i also got one... what was it that you said was also good as long as you're drinking a lot of water... and what like is it basically/where can i find it?

[JDCav24]

creatine monohydrate. Take it with at least 100 oz of water a day. You can find it virtually anywhere that sells supplements on line.

[Bunny07x2]

okkk man thanks ; )

[TheVanJnr]

The only problem with creatine is that it gives you a lot of acne :S

[jdt214]

jeff i have a question.. I tried doing these exercises at the gym.. but I was not able to hang w/o flying around.. I couldnt just hang still.. are there any other exercises for lower abs I could do on the ground laying down?

[JDCav24]

Yes. Start by doing just reverse crunch variations where you curl your pelvis back off the floor (clearing your lower back from the floor) while keeping your upper torso down. Think of it as a crunch...but done bottom up, instead of top down! That is a good way to build base level strength before heading to the bar!

[revz09]

damn son! that is crazy! gonna try it out soon