 What's up man you don't have to do that what are you doing man talking about I'm getting a six-pack nah man I got a jump rope for you don't need to do that what do you mean that's how you get abs what's up Zen dude nation today we're gonna talk to you about jump rope training to get a six-pack now you can do all the crunches and ab rolls and leg lifts in the world but if you do not have your food and your overall cardio intact you are not going to get a six-pack a lot of our community members these today we're gonna dive into how do you create the physique which is really what we're all after right Dan and I don't jump rope just because we think it's cool we jump rope because it gives us a result we want if you want some help getting that six-pack on join a free four week challenge it's linked up in the first line of the description Dan I will coach you up we'll give you workouts we'll give you love we'll give you everything you need to sexify your body so first off guys let's talk about equipment what do you need to create a six-pack now you don't need a gym you don't need anything like that but what you do need is a weighted handle jump rope that weighted hand jump rope is gonna help you burn more calories so help you remove more fat from your body in less time the weighted handle jump rope provides more resistance on your body and when there's more resistance you're activating more muscles you're spending more energy which is calories which helps you burn more fat you guys want to know the real secret behind getting six-pack abs here it is guys 95% of you getting a six-pack is going to be dialing in your nutrition specifically people talk all the time about eating healthy foods that's not what I'm talking about right now what I'm talking about is eating the right amount of calories and the right ratio of macronutrients for your body so basically what you need to do is eat less calories than you are expending we've linked up a calculator for you in the description that's gonna help you out with that and you can see here we're giving you a little tutorial showing you how this is used so this works for just about everyone men and women so I'm gonna do it for myself I'm 26 years old I was making this video I'm a man so I'm gonna click man male I weigh 185 pounds I am six foot two which is 74 inches I am highly active because you guys I'm exercising every single day and then some my goal is to lose weight you know when I stay nice and lean I'm gonna go down here and click calculate calories but there's one more step I'm a guy I'm a man so I'm gonna click high for protein I'm gonna calculate it again if I was a woman I would calculate medium this is for protein down there guys so if you're a woman go medium calculate again you'll see the protein and car fat ratio changes if you're a man click high protein calculate there you go you get your numbers down here total calories carbohydrates protein and fats and once you have this you can head over to site like myfitnesspal.com you can create an account here and then on the daily track your food intake whatever you're eating just put it in there and make sure you're hitting the numbers that the calculator gave you all right guys you can download the myfitnesspal app super easy that's it next up you guys nothing's gonna replace your effort all right specifically doing all-out effort on jump rope run in place you guys think about a sprinter for example they have the ideal zen dude or dudette physique nice and sculpted lean but not bulky well you can replicate this by doing jump rope run in place next up working out before you eat or as we call it and as they call it in the scientific community working out fasted haven't had anything to eat since last night and I feel fast what does this mean it just means that you're working out before you eat your first meal so if you can before work try to go get a high intensity jump rope workout in when you're doing this you're mobilizing stored fat and removing it from your body what happens you remove fat from your body you reveal what's underneath which is musculature in the abdominal region also known as a six-pack we really want to also encourage you to do high intensity interval training so when you do high intensity interval training also known as hit hi it you are again mobilizing more fat in your body in that moment and then also for the rest of the day there's a thing that happens called epoch E P O C you like all these acronyms and basically what that means is that your resting metabolic rate increases so for the rest of the day you're burning more calories than you would otherwise really the goal with everything we're telling you guys is to make sure you're burning as many calories as possible because when you are you're more likely to be in a calorie deficit helping you lose more body fat so what hi it or high intensity interval training is is going through periods of all-out effort for example jumping rope as hard as you can or sprinting rope as hard as you can with complete rest and this pattern helps you increase your resting metabolic rate meaning for the rest of the day your body's burning more calories than it would otherwise in addition to getting your nutrition down to jumping rope yes you do want to build the abdominal muscles so we have a few exercises we want to recommend for you one exercise we recommend is leg raises another exercise is planks and finally mountain climbers are awesome as well for helping you sculpt those abdominal muscles and you guys there's tons more ab exercise you can do we just want to give you a few to get you going at the end of the day what's going to create the most results is you getting your nutrition down you making sure that you're in a calorie deficit which we discussed before by doing things like jumping rope in the icing on the cake the cherry on top that's going to really give you that sexy six pack is going to be doing ab exercises