Jeff Nippard: Getting Abs in 60 Days (Using Science)
Physionic
Jun 3, 2024
Mindsip insights from this episode:
Follow simple diet formula for effective fat loss and abs
For fat loss, a simple formula is to eat your body weight in pounds multiplied by 10-12 for calories, and your goal body weight multiplied by 0.8-1 for daily protein in grams.
Prioritize nutrition and resistance training for visible abs
The hierarchy for achieving visible abs is nutrition first, then resistance training, and finally cardio, which can even be skipped if the other two are dialed in.
Focus on calorie and protein targets for effective fat loss
The types of foods you eat are far less important for fat loss than hitting your daily calorie and protein targets, as exemplified by a bodybuilder who got lean while eating Pop-Tarts.
Stop wasting time on ineffective ab circuits
Fast-paced, circuit-style ab workouts are essentially just another form of cardio and don't build muscle because they don't get the abs close enough to failure.
Focus on weighted crunch and leg raise for six-pack abs
To effectively build your abs for hypertrophy, you only need two main exercises: one weighted crunch and one leg raise, trained with progressive overload.
Combine weight training and cardio for a smaller waist
According to research, combining weight training and cardio leads to smaller waists than just weight training alone.
Ignore inaccurate calorie burn metrics from fitness trackers
You should ignore calorie burn metrics from activity devices and treadmills as they are highly inaccurate; a better estimate is 100 calories burned per mile of activity.
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