zakruti.com » Sport, fitness, workout » Jeff Cavalier

How to Get a 6 Pack in 4 Minutes (WORKS EVERY TIME)

video description

Rating: 4.5; Vote: 2

If you ever wanted to get a 6 pack and wanted to do it quickly, then this is a must watch video. Here I m showcasing what Japanese social media influencer Hiiragi Sensei did to get impressive abs and build more muscle with just a single 4 minute workout repeated every single day for 5 months. But was it the ab workout he did or something behind the scenes that was responsible for his real results? Let s break it down. So the gameplan for Hiiragi was to perform a basic one exercise workout for 4 minutes in Tabata style. This means that he performs the single exercise for 20 seconds and then rests for 10 seconds every 30 second period. He continues this for a total of 4 minutes. The exercise of choice was the basic burpee. I will say however, that the one that he called a burpee was actually not quite a burpee. The removal of the chest to ground requirement of the burpee resulted in him performing a simple squat thrust. This is still a metabolically demanding exercise but not quite as difficult as the full chest to the ground version that he likely should have chosen - particularly if he wanted to build more muscle. Nonetheless, he performed this workout every single day for 5 months. There were no days skipped. As his conditioning level improved he was able to do more and more burpees in that same 4 minute workout. He started out getting about 5 reps done in every 20 second period and finished at the end of 5 months with the ability to perform 8 reps every 20 seconds for the entire 4 minutes. This was obviously a form of progressive overload and something that helped him to build more muscle during the period, not just lose the noticeable amount of fat that he did. In total, it is claimed that he lost 13. 5kg (or 28lbs) in just 150 days. If you were to do the math however, you would have to be a little skeptical, as am I. A minute of burpees burns on average about 15-17 calories per minute. Obviously this will vary depending on the size of the individual, the amount of body fat they carry right now and the speed at which they perform the reps. The point we are going to highlight is that in a 4 minute workout of just burpees, the most calories he is going to be able to burn is 68. This is the 17 calories per minute for 4 minute calculation I just referred to. Now if you extrapolate that out for 5 months or 150 days you see that in total, he burned around 10, 200 calories from the workouts. Divide this by the 3500 that is roughly equal to a pound of body fat and you ll see that this is only responsible for 3 of the 28 pounds lost. So how did he really do it? The same way you or anyone else will have to do it if you really want to get a six pack - through diet. There is no way around the fact that the only way to get abs fast is to focus first and foremost on what you re putting in your mouth. There is no magic 4 minute ab workout that is going to strip away the body fat and give you 6 pack abs. As Hiiragai was gaining consistency with his daily workout he was also starting to hold himself more accountable to the process as a whole. No more did he bail on his nutrition and choose bad food selections with reckless abandon. Instead, he started to value the effort and consistency he was putting in with the workouts and was less willing to blow it by eating poorly. With improved quality of food choices and more responsible portions, he was able to really start losing body fat and getting 6 pack abs to show. In the end, it was only through the nutrition improvements that he was able to lose 25 of the 28 pounds. If you want to get a 6 pack you will have to learn how to eat smarter. That is where my recommendation of something else you can do for 4 minutes comes in. Head to Begin by selecting 4-5 starchy carbohydrates that you can t live without (and shouldn t be asked to if you want to experience long term success. In my case it would be pasta, sweet potatoes, oatmeal, rice and beans. Then, select as many fibrous carbohydrates as you like. Make sure that you re not just eating them every meal but eating them in a much higher quantity than the starchy carbs if you want to get six pack abs. Finally, select your proteins. Be sure to include one at every meal if you want to experience the meal satiety that comes from them and also support muscle growth and repair in the process.
Date: 2022-08-28

← Fitness YouTubers Ranked (BEST TO WORST)

Stop Doing This Biceps Curl (I M BEGGING YOU) →

Related videos

I Tested 3 Muscle Building Diets, Only 1 Was Worth It

• Jeremy Ethier

10 Steps to Lose Visceral Belly Fat Fast

• Gravity Transformation - Fat Loss Experts

The Only 25 Exercises You Ever Need

• Jeff Nippard

Building Muscle After 40 Is Hard, Until You Do This.

• Muscle Monsters

STOP! If You See These Signs, It Means You're Gaining Fat (not muscle)

• Muscle Monsters

How to Perform Reps for Most Muscle Growth

• Jeff Cavalier

Comments and reviews: 9

Mika
Hey Jeff, thanks for the video! I just had a question about nutrition, more importantly about the clock method you use, been using it for a while and it works to some extent, you mentioned that for skinnier people, to gain lean muscle mass without having to bulk first, we need to be in a calorie deficit but make sure to get enough protein intake. Using the clock method, would you use the same Protein, Starchy Carbs, and Fibers Carbs separation or would you adjust it differently? I understand everybody reacts differently to nutrition, but perhaps hard-gainers should be approaching it a little differently. Thank you and have a great day!
reply

qui
Question with a link to bodyweight, it's been a year since I joined a gym and I totally changed my point of view over my own weight, no weight loses but I went from 25kg on the bench to 90kg at the end of the year, if I want to increase how much I lift, is it better to be fit with a 6 pack or just having some weight is ideal? What suprised me was to change between being a beginner to what all of the adult lift in one year
reply

Krzysio
What would be the healthy proportions for strength? What i mean is - bench press compared to deadlifts, squat. It would be a relative value. Could it be a cue where you have imbalances?
reply

DevilsGuardian
What are people's opinion on shadow boxing? I've been doing it for 2 weeks with 16oz boxing gloves, 2 hours a day, is it good for getting abs you reckon?
reply

Irfitachi
Question: Is it okay to take a break from diet for a week or two when you stop seeing results or just to refreshen up or take a week or two off from workout.
reply

James
When I bench heavy (flat or incline) I feel pressure in cervical spine and sometimes neck muscles tighten up. What am I doing wrong? Bar too high? Thanks.
reply

Parth
How to train according to sports?
I mean break down al things by main purpose of speed the high jump and more explosiveness in muscles
Cover that
reply

Matt
Are there supplements (powder, pills, shakes, etc) that you recommend outside of AthleanX products? Maybe a best & worst of 5. Thanks in advance!
reply

Charles
How to get a 6 pack in 4 minutes.
Walk into the beer distributor.
Open the cooler.
Grab 6 pack of choice.
Pay and leave!
reply

Add a review, comment