up a chair. I've got you covered.

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

fat level you're at right now.

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

now, ok.

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

guys.

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

or stale.

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

to go.

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

handle.

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

is key.

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

to be pretty damn hard.

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

to in this video.

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

his pictures in just the other day.

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.

He clearly is not any more.

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

like in this 20-30% range.

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're making, right.

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

sole source of nutrition.

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.

You've got too much work to uncover the abs to be worrying about them at that point.

However in this case here, we want to start increasing the ab repertoire. We want to start

doing the basic ab exercises. We want to start doing planks. We want to start doing, yes,

crunches.

Crunches work guys, they flex the spine, it's one of the key roles of the spine. But we

don't want to rely only on crunches.

We want to start doing some standing rotational work, ok, with light tubing or with cables.

Just to get your abs working properly.

You don't need to be doing all these complicated variations of ab exercises. Matter of fact,

a lot of guys and you can thumb up below if it's you,

will find that when doing certain reverse crunching movements, in this lower body fat

range, you get lower back pain.

Why is that? It's because your abs are still too deconditioned and not strong enough to

handle the loads of your lower body in those reverse crunching movements or hanging movements.

So you've got to pick and choose and most of all, I think find the benefit in focusing

on core engagement on all of your big lifts.

This is something I've talked about a lot here at ATHLEANX. When you're doing your bend

rows. When you're doing your squats, engage your core. Be aware of it.

Try to hold it and activate it throughout the rep so that you have that stability carrying

through.

That's going to go a long way towards helping you build that foundation for your Six Pack

as you continue to strip away this body fat.

And in terms of your conditioning, you still want to be improving your intervals at this

point. We like interval training here. So you want to start to improve those intervals.

If you were doing two mile and four mile, you're going to be doing four and six miles

an hour or seven miles an hour, ok.

Try to gradually improve your conditioning as you can, so you can continue to use that

as a source of burning fat, burning calories to establish that caloric deficit.

But this here guys, this is your game plan for getting out of this zone and down into

the next one.

Alright guys moving on to the next group right here, 15-20% body fat. What I call No Mans

Land. Why? It's because it's where most guys get stuck on their way to their Six Pack Abs.

This is what I'm talking about. This is the 15-20% guy, ok. And if you look like this

you might be able to relate to the fact that you've looked like this for quite a while.

Because this is a hard realm to get out of because it requires the most consistency.

You've already done a good job.

If you're in this range guys, you've put yourself in a range that's better than average. Better

than the average guy. Because the average guy is going to fall higher than this unfortunately.

But it's going to take a consistent dedicated effort to get yourself out of here. But I've

got to give you some encouragement. It's one of the easiest places to get out of if you

do it right.

Here's what you have to do. In order to get out of No Man's Land you have to be consistent,

like I said, that requires variation in your training.

Don't keep doing the same workout over and over again. Your mind will get stale. Your

muscles will get used to it.

You're going to wind up being here because as I say, If you keep doing what you've been

doing you're going to keep getting what you're getting.

And I know I've attacked some DVD programs before. I think they contribute to a lot of

this happening.

Because they basically tell you to keep doing the same exact workout over and over again.

No variation on exercise. No variation on intensity.

Listening to the same guy over and over again. It gets boring, ok. So what you want to do

is vary that.

You want to have consistent progression here. Here's where you're aiming for an additional

rep. Here's where you're aiming for a little bit more on your conditioning, a little bit

more effort.

All these things are going to add up. Because as you start to push, you're going to see

changes. And as you see changes, they should inspire you mentally to be able to push further.

Because once you get through here the rest is easy guys.

We put abs in every single exercise now. This is where our ATHLEANX guys come in all the

time. This is where a lot of our guys that come to us for ATHLEANX, are.

They're in this zone, they're frustrated, they can't get results. They start the program,

we get them through. Because we start putting abs in every single exercise.

By doing exactly what we're shown you here on this channel for many many years now.

Intensity again, without annihilation. You want to push yourself as hard as you can.

You don't want to annihilate and start overtraining.

We've discussed that before. Yes it's very real. Yes it does happen to keep a lot of

guys in this realm, when they succomb to it.

Finally, Supplementation. A good thing here again. It's going to continue your efforts

of your good nutrition. It's going to make it easier. It's going to make it be more consistent,

ok.

So everything comes down to consistency here. And supplementation gives you that edge in

this point, for our recovery from our hard workout.

So if you are leaving it all out there, the supplementation, the right kind of supplementation

will help you to recover from those hard workouts.

So you can continue to repeat it and be consistent, ok. So that is your goal here. Remain consistent.

Do everything you can.

Ab exercise, again, the repertoire increases again. You should have a little less back

pain if you were the guy that did have back pain in the 20% range.

Because your abs should be stronger. You should be able to tolerate more of an increased repertoire.

Especially with some of the curling from the lower body up.

Especially on like a hanging bar, the more difficult ab exercises are well within your