PSA to people that seeing your abs does NOT always mean you’ll look better - I went down to low levels of body fat and looked like an emaciated twig. Very important to have a good bit of mass under there first, as Joe does (to say the least).
Agreed but I'd say it really depends on the person. I was skinny fat and cut to around 10 percent body fat, looked like a twig, but was able to do a proper multi month lean/slow bulk that felt amazing and allowed me to gain and still have semi visible abs by the end of it.
@@tylerriggs95 it's entirely dependent on the individual. Some people have an incredibly difficult time losing large quantities of fat and to expect a skinny fat person to pack on more fat can be a terrible idea.
Really really good video. Haven’t seen any videos covering this on RU-vid yet and feels rare to see someone cover new ground with fitness content in such a high quality, helpful way
It is a blessing to watch Joe's videos for free. Ultra high quality content + scientific explanation + impeccable humor. Absolute chad. Joe Delaney is my hero!!
Big ups bro your vids have helped me massively in my weight loss into body building journey. Year and a half in roughly and I'm looking better than ever. Cheers for your contribution mate and gl developing your channel :)
The real O G of fitness... Been reading the info in men's health... Congrats and great vid 👌✌️ And let's vote for the Nobel prize for getting the nation shredded 😂
Good vid lad. I train abs during every training, abs development brings you also self confidence and mental stability, that’s the prime reason to train them! From my exp it will take few months for a nice abs development if you train them in all angles (crunchs, leg raises, twists) C U
Hey man, you've been doing multiple mini cuts, but what about a mini lean bulk when you're done cutting and still have several weeks/months before summer?
For your first cut I believe it also takes a little longer than subsequent cuts because your body has never been at such a low body fat percentage before. So if it takes a little while that's fine, slower is better.
I was watching one of your early videos and I’m glad you were reading Moneyland by Oliver Bullough as that’s a fantastic book and really opens our eyes. His new book Butler to the World is out on March 17th.
The funny part about glycogen is people don’t realize how much you actually hold (plus water) I’m ~260lb and when I carb deplete for a week I can drop down to 245. On the opposite end of the spectrum, I have gone from a carb deplete to a 4 day vacation with no restrictions and put on 24lbs. My body has a crazy ability to store water/glycogen
that huge gain/drop in weight from just glycogen and water, does it look you're gaining/losing fat or is it just that your muscles look more or less full?
I went to 12% but had so much loose skin it was awful. Something to keep in mind, if you are getting older your skin won't necessarily follow the fat reduction path. I am 58 and are now following a different path. Very very slow and moisterizing the skin ater every shower. Also more training and less diet.
I was getting pretty fat last year, sprained my ankle which kept me from doing anything along with Covid. Ankle healed, started playing soccer again made varsity, got kicked into high gear by my coach. Started doing abb work outs every day along with cardio from soccer. Stopped eating like a pig and got abs in 2 months lost 10 pounds
Good video - I'm an ectomorph who is in decent shape but I'm at about 20% body fat - I've always had a pretty flat stomach but never have had visible abs...I've begun a 3 month calorie redux/cardio transformation to get shredded...the hardest part aside from getting used to feeling a bit hungry on a regular basis is simply having the patience to do it...being lean and shredded is not an easy thing to do and if it was, it would not be as sought after as it is... Having visible abs, unless you are the genetic elite is something that is simply unattainable to most people, it seems...everyone *wants* to be ripped but most people simply don't have the motivational energy to actually get that way - especially when it comes to food - the easy part is going to the gym - the hard part is pushing ourselves away from the table.
Same mate I'm on 13-14% bodyfat atm, that's my first cut in my life. Down from 25-30% Aiming for 1800-2000 calories per day deficit of 300-600 calories of a deficit. My abs came through after 3 weeks of cutting _counting calories and putting sum more effort in my workout and putting sum more cardio in my week. It is always just about the diet Ate 3000cal today its just too easy to eat shitty if u have a sweet tooth. But sumtimes u just need these days. Track your macros. Probably even the calories u burning- if u burn a lot in a day ( working out 2x a day + working 8h) calorie deficit is a must
Whats the easiest way to chech my body fat? Im 16, 5,5 and 145. I was chubby before this summer but slimmed down a lot. When i take off my shirt though i still have fat instead of muscle. I want to get rid of the body fat and get lean. Im putting in the work and waiting for results.
@@marco7838 Well, if you're maintaining a level of body fat where you can't see them you will not see them no matter how much you go for at maintenance. Once you have a physique at a level of fat you're comfortable with you can start going on maintenance though. You might see small improvements if you're on maintenance and keep working abs a lot, but it'll be negligible. They're among the easiest muscles to develop the shape for, it's just that the fat is often in the way.
@@IsolationVibes There's no truly accurate way to check. Generally you should compare your energy levels and your satisfaction with your physique. If you're satisfied but have too little energy, you need more fat and come to terms with the compromise you'll get. If you feel good but want more, lose more fat; just don't do too much of it in a short time. If you feel horrible but still aren't in the shape you want, you probably have body dysmorphia and should meditate about your self image or check a therapist if it does not work. If you have good levels of energy and are satisfied with yourself, that's amazing! Just keep it up!
I wish you could get abs this easy. I was trying for years to finally realize my diet wasn't really good. Sometimes you just need someone to tell you what you should eat and how much. I got myself meal plan from Next Level Diet and finally after couple of years of working out I got to see a glimse of a six pack.
The truth really is genetics, and calorie deficit. You can eat like shit honestly and still burn fat. Not everyone has the genetics for defined abs, but I would suggest working on your stability (yoga) and then calisthenics. This will stretch and tone you body, allowing for more core strength and targeted exercise that won’t damage too much, and will ultimately benefit you. Everydya you need to do heavy lifting, especially deadliftng, and calisthenics, which take some Time but it gets fun after your first week. calorie counting for deficit is the way to burn fat, it’s the only way. so here’s your process. 1. Start counting your calories, you need to burn more than you eat. the harder you workout the less you’ll want to eat, active body keeps the mind distracted 2. Stability exercise and stretching for tone, I suggest yoga. Yoga is not as hard as people think, and it’s very energizing and healthy. After about 4 weeks you’ll see immense improvement in your stability and posture and health overall, it also helps you with your form so you don’t hurt yourself when lifting or waste it by fucking up your form. Just look up a 30 minute beginner yoga video, then when you feel comfortable after a week or two go for intermediate. do it everyday, you’ll feel amazing. 3. Full body lifting and calisthenics. deadlifting with proper form is good Bc it engages and tightens your entire body. lifting allows your body to keep burning fat even after you stop, as opposed to cardio. calisthenics are like cardio Bc they use body weight, and as a result you’ll see more toning of the muscle, instead of so much muscle gain, which some people don’t desire. calisthenics is mostly based on core and targeted muscle groups, so it engages the entire body and helps you with your stability. Start with pushups, and assisted dips. Work on your form and everyday strive for less resisted dips and more push-ups with better form. then move to pull-ups, and then different forms of push-ups. From there the world is yours. I suggest incline sit-ups, but when you do your sit-ups, suspend yourslef and go down slow, so your really stretching and tearing the muscle. It keeps everything healthy. Figure some goals for yourslef, for instance recently I’ve been working on the dragon flag. Everyday I attempt to do at least one, and it gets easier everyday. you need to be exercising everyday. Reps are not as important as form, and breathing. Focus on slow movement, slower controlled breathing, and strict form, this is how you’ll better yourself and see faster, better results for your abdominal muscles, as well as your oblekes
@@jameereugene9035 not eating sugars and fruits is completely irrelevant in the context of weight loss. Just need to be in a caloric deficit. However some ppl need to get extremely shredded to even see abs and some ppl can c them at 15% so it may take a lot longer then a month for ppl to c it.
What do you think about IF for fat loss? Like OMAD and others? There is a study that shows lower reduction of lean mass in fasted individuals than in those using caloric restriction
Very good one. However, if we train our abs so that they develop, we won't get bigger and lead us with a bigger waist ? Which will even be worst that we are searching
My bodyfat has jumped to 27.2 during lockdown in Scotland my age 70 years old just started back training I'm doing 100 pushups on pushups bars every day am I best starving myself for a few months
I’m about 13-15% and most my fat is unfortunately stored in my lower stomach, annoying my back is super lean so need to drop down before those lower abs properly come out
Same here, I wish I was able to increase my calorie maintenance because eating 2000 calories + cardio in order to lose weight is not it. Hope you reach your goal bro.
Same here, bro! Storing far around stomach is visceral fight (which is bad). I have been watching videos by Dr Jason Fung and Dr Jamnadas and they have been very helpful in understanding how to lose visceral fat (and if you can stand foul language, videos by Cole Robinson)
@@Andmaj What has worked for me is to do 24 to 48 hr fasts (water only, with salt == snake juice) twice a month -- I do them on Full Moon and New Moon days -- then even if you slip here and there, u know there is a fast coming soon to get back to cutting. To keep motivated, watch Dr Jason Fung, Dr Benjamin Bikman, Dr Jamnadas, (and if you can stomach swearing, Cole Robinson) videos. I also do 6-pak abs app workouts -- it has 3 levels, each of 30 days. That way, when you see a little flab, you can tighten your diet a little. Monitoring your wt and fat% on a digital scale (with app) is good for feedback. I have a Mi scale. Hope this helps!
If my body scale is correct then my body fat is around 40-44% and 46-49 kg of total fat. I am currently 114 kg and have lost 40 kg so far. My plan is to be around 90 kg before August and hopefully abs for the first time ever.
Hey man, keep going! Don't be discouraged though, abs take a long ass time, i think August this year is a little bit unrealistic, i don't think i'll manage it this year and i'm at like 20-25% bf.
The good thing in working out is that even if you don’t see your apps soon, you definitely see other parts of your body improved quite quickly like shoulders or pecks.
I think you should've clarified if you are talking about seeing abs when flexed vs un-flexed when you say 10-14% to see abs because someone with strong prominent ab muscles can surely see them at 18-20% bodyfat if flexing but if you want to see abs while not flexed, then you probably need to be closer to 10% bodyfat
My bodyfat distribution is ridiculous. It's all in my lower abdomen, similar to Tyson Fury. I have visibile abs in the top section and then fat underneath. It's like a 4-pack and then a roll of fat. I did bodyscans, I'm at 13% bodyfat and it's mostly in the same area. I'm going to get cool-sculpting done to fix this. Update: I got the cool-culpting done. I'm now 1 week after procedure, but it takes 1 month for the results to start to show. Full results are in 2-3 months.
Me but instead all the fat goes to my face, which makes it really hard to bulk because I look obese the second I bulk when just looking at my face lmao. I'm going to think of cool sculpting once I turn 18 if I cut and still have fat on my face
@@anastasiya8314 Today is 1 month after the procedure. Not enough time has passed to have significant results, but it should come over the next 4-5 weeks.
Joe do you train to failure on your sets or do you do some type of RIR for each set? I've been training to failure but I've noticed that I've stalled out on my progress and I'm wondering what you do
I’m at 12% and still have a tiny shelf in my lower stomach. Top 4 slightly visible without flexing. Working to get to 9%. I think this also comes down to visceral fat and burning that off first. I look at it like shedding years of food abuse. It should be a bit more straight forward next time I bulk and drop.
I'm on 13 to 14% bf i have 2 years of strength training experience but my fat distribution is on belly only. I have visible vains on forarm bicep and calf but no visible abs just fat on belly.
Great content, I'm a absolute wet wipe and remember figuring out all these calculations for myself after starting a exercise physiology degree. Would have been good to have this video at that time haha
HOW do you explain a 6f pro bodybuilder at 280lbs with 5% fat on stage. You can roughly tell with pinching the fat thickness from the located body areas that give you a rough estimate.
