The Best Science-Based Plan To Get Six Pack Abs (3 Simple Steps)

Let’s face it, six pack abs are something that most men want. In fact, one of the most common questions I get asked is “how to get six pack abs” or “how to get abs fast”. However, most people are unfortunately brainwashed by a lot of the bad advice out there promising 6 pack abs. In this video my goal is to provide a complete evidence-based guide to help you get abs fast – not “4 minutes” fast, but as fast as humanly possible WITHOUT sacrificing muscle loss. I’ll go through three basic steps.

Step 1 involves setting up your diet for six pack abs. I’ve tried to simplify it by setting up a calculator (linked further below in the description) that will provide you with the calories and macronutrients you’ll want to initially start with. This will be refined in step 3.

Step 2 involves setting up your training. You’ll want to combine your calorie deficit from step 1 with a resistance training program in order to build/maintain muscle as you slowly lean down. What I’d recommend is using my upper/lower workout program which I’ve linked further down below as well. You will also want to incorporate various exercises for abs as well, as this will help you build/shape your six pack to help them look better once they’re revealed. A mixture of both weighted and unweighted ab exercises performed 1-3x/week is what I’d recommend.

Step 3 involves monitoring and adjusting your progress. Your goal should be to lose around 0.7% of your bodyweight weekly. So what you want to do is weigh yourself every morning and take a weekly average of it. If you’re not hitting your goal weight loss per week, adjust accordingly by tweaking your calorie intake and/or tweaking your activity levels (e.g. cardio sessions).

Basically, you do this until you reach around 10-12% body fat which is the leanness you’ll have to achieve in order to have a well-defined six pack. Although the process is difficult and requires dedication and patience, you WILL get there by following this simple yet powerful 3-step process.

And if you’re looking for a step-by-step program that shows you exactly how to optimize your training and nutrition in order to achieve your six pack as quickly and as efficiently as possible, then simply take my starting-point analysis tool below to determine which program is best for you:








Abdominal exercises and belly fat:

Diet vs diet and exercise vs diet and resistance training:

Abs activation during squat:

Aim to lose 0.7% bodyweight weekly:


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  • What’s the craziest “six pack solution” you’ve heard of? Thought I’d make this video to help kick-start your new year and lay everything out for you. Hope this helps – and don’t forget to give me a follow on Instagram ( ) to stay updated! Cheers!

  • I eat only about like 50-100 calories and burn about 300-500 a day!


  • what if I have a fast metabolism?

  • Hahahaha Iam in the right track, I lost 66lbs..but stop their. All gone except my belly. Cause it was too fast, I started to worry about it being so fast.

  • Really respect the journal articles you refer and how you simplify it for viewers.

  • Start watching from 1:30

  • Thank you for the nice video! Is 0.07 or 0.007 the weight loss ratio?

  • Can you get a 6 pac in your 40s and 50s?

  • Can you please perform squats shirtless bcz I want to see arching of your back

  • Wrong info u should never starve yourself. If u guys want some true info go to and the info will be there

  • Anyone watching this during the quarantine??

  • I been on social looking for tips every where.This is a really solid video and simple to understand for beginners

  • Well this is wrong I have 10% body fat and no abs so this is just wrong

  • but im skinny in every other part of my body I cant afford to lose any more weight I'm 80 pounds 13 years old, the only part of my body covered in fat is my stomach, I exercise for 2 hours every day and I eat mostly fruit and vegetables along with healthy carbohydrates like brown rice and lentils, yet I still cant see my abs, I am trying so hard but nothing is working, I was 130 pounds and then I starved myself for a year to get to 80, I sometimes feel as if I will never get abs no matter how hard I try.

  • Who watched this while eating biscuits? I was eating Tim Tams haha

  • The calculator changed. It doesn't show macros anymore. It recommends using myfitnesspal.

  • M ArM Ar

    Author Reply

    Hi Jermey thanks alot for your videos there is alot of misinformation everywhere. Really appreciate ⚡️⚡️

  • Pointless!!!!!!

  • What is cost for year it’s not clear in your website..

  • I love me some guys with 6 pack abs

  • Okay now I will eat Vegetable only!!

    But our ref full of chicken and meat😂

  • I'm allergic to fish and nuts

  • "How to get six pack abs in 3 mins"
    What type of alien technology is that?

  • Your supposed to eat more nutrition you explained this so wrong 🤦🏻‍♂️

  • Been wanting abs for a while and stumbled across this video, I realize this can help my step dad too! Thank you.

  • Middle flip

  • Nice info good

  • Hi thank you once my gym is open I can start up again, I have cut back on the granola till late November or December and only have raisin bran and other light food for the summer

  • I tried to make my own diet, but it didn't work. I went to NextLevelDiet and let them create diet plan for me. I am delighted with the result

  • Nice work

  • Oh

  • Hi, ive got a question. How would i make a calorie deficit while bulking, in other words how can i lose fat while bulking? Thanks alot.

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn't say. Trust me guys, all you need is training and diet plan. You can get both from *Next Level Diet*.