1. Water Intake 2. Track Your Calories 3. Clean Up the Amount of Food that is Processed 4. Keeping your protein high 5. Cardio 6. Don't go extreme, do something sustainable
Funny, you didn’t mention training the ab muscles at all. Why are abs the only muscle where training the muscle is not a requirement? This conventional wisdom is garbage. I’ve seen plenty of skinny people with no abs. Because they don’t work them.
@@BB-gd5pk ofc you should train your abs for the best possible result but if you lift heavy ( or concentrated) you activate your core and because of that you will have "ok" abs without punctual training
Hi Weston, I just wanted to thank you for speaking about men beauty and lifestyle (I guess) in a non douchy manner. It's quite refreshing. All the best for your online career in 2019 ! Cheers
I got six pack abs. But the only way I could get there is by brainwashing myself (like the anorexic type) that the constant hunger I feel is a "mistake" and that I should not listen to eat. I tried tracking every little thing that goes in my mouth. I controlled my eating. No matter how well I structure and balance my eating, every time I eat less than I want , my body sends me a hunger signal. I am a 38 year old female, and I tried all kinds of ways to eat less. I can naturally and without any extreme hunger maintain 23-24% body fat and look toned more or less. I exercise in the gym all my life, so I don't look flabby at all. Yet I don't have a six pack abs. Anything less than the amount of food that keeps me satisfied (the amount to get under 23% body fat, which is required for a leaner stomach) and I start feeling absolutely agonizingly horrible - feeling like I'm starving. So, my sad reality check is the following. I must LOVE THE ABSENCE of feeling satisfied if I LOVE THE ABSENCE of LOVE handles. In other words, my hot- looking extra lean stomach is NOT truly my stomach - it is the stomach of my chronic hunger. My abs are made not IN the kitchen but AWAY from the kitchen.😖😖😖And honestly, I cannot maintain such life indefinitely.
Weston, thanks for the great video. Love the straight forward, honest, no bull, no fluff approach. Looking forward to watching more of your stuff. Keep up the good work!
All true, specially the part where you mention the effortless of maintaining it throughout the year and years. One think i believe is key as well and make a lot difference to me is a eating window. I fast every single day for at least 12 hours. You don’t have to be to precise on cal intake, unless you’re know a shooting is on the horizon. Great atmosphere coming from you i hope some people listen. Have a great day
I agree with all you said except the water intake, drinking to much water flushes out all your body's salt which you need then you have to take in more salt its a vicious cycle. drin when your thirsty don't force yourself to drink water that's just stupid.
@@WestonBoucher to say "take in this amount of water" is ridiculous. your body tells you when you need water, it's called thirst. no matter how much you work out, even in the hot sun, thirst is the predictor of amount. to force yourself to drink a certain amount of water is only something a human would think of.
These are all true facts. He can’t say everything it takes because he sells a book on it but the things he does list are all true and it’s what you need to do. Not sure how much his book is but going off this info I would have bought it when I first got into fitness. This dude seems like he knows what he’s talking about.
I got abs- agree with most of what is said here, it’s mainly clever thought out calorie deficit then maintenance. If you want to bulk again don’t go too mad and put on kilo’s because it’s just as hard the 2nd or third or fourth time you want to cut from flabby stomach to abs it doesn’t get easier just cos you know what your doing. Training is training and hunger is hunger they never gonna change from being hard. Too have abs on display most men will need to reach body fat levels of 10-12% some lucky genetics guys can do it at 15%. Most important fact for all guys- calorie deficit for longer than 6 weeks will result in significant muscle loss so I don’t suggest going for abs if your just starting out- build up your chest back and shoulders first for 2-3 years.
Wanna know how models, actors, and celebrities look so perfect? Step 1: Find a job that REQUIRES you to look good. Step 2: That's it. It's pretty easy when your living depends on it.
It's definitely not easy, it does require a lot of time and discipline, and a healthy dose of good genetics (not everyone, even if extremely disciplined, is able to achieve 6-pack abs just like not everyone has the genetics to be cover model material). So I disagree with your assertion on Step 2. Regarding Step 1, I'd agree that if your livelihood depends on it, that's going to be added motivation + you're likely to have more time to devote to it because that IS your job or even if it's a side gig and you have a lot of flexibility in your schedule in whatever other work you're doing. That being said, for people with regular jobs (working a couple of full-time or many part-time jobs to make ends meet or a demanding job that requires 60+ hours/week) it's not realistic to have the time or energy to spend the kind of time it takes to be at the gym or extensive meal planning. Even more the case if you also have children that are demanding of your time and energy, and even more difficult still if you are a single parent with small children. These are not excuses--these are just realities of life and sometimes one just has to be realistic about what can be achieved and/or life priorities. One can still be very fit and healthy and not have 6-pack abs, which is really a cosmetic attribute, anyway.
@@MarkovianMan My dad was obese and it was a nightmare for him to try and lose weight didn't matter what he did he was always big, I was adopted lucky me and until my late 40's and now early 50' I can still eat like a pig and I only have a tiny belly and slim from head to toe and it doesn't take as much effort to lose weight for me, everyone my age or older hates me for it. So yes I agree a lot of it is genetics!
Love the honesty man. Keep up the good work. Can you go into how to figure out how many calories you are eating as well as your macro breakdowns all year round?
@@WestonBoucher Weston, thanks for your videos, I bought your training and diet plan. I was wondering what % body fat do you think you are at in your shirtless shoots?
I mean yea it’s not like there’s a magical thing to do. It’s the consistency, which is hard. Staying consistent is what’s hard, eating exactly what your body needs, getting in a good amount of cardio and not compromising either of those which ain’t easy to do. If you eat well, and just run or do any cardio and keep it consistent. Results will be insane.
Sometimes though you can do all of this and just genetically it's an uphill battle. I defintelty have an endomorph body type which makes it very easy for me to be both muscly and fat. I follow all these points: never eat anything processed, no sugar, in a calorie deficit, teach Bodypump 5 times a week and I still have some tummy fat. Bear in mind I do this all year round too. The only way I've ever been able to get 6 pack abs is when I go extreme like you've mentioned where I have to do cardio everyday for about an hour - certainly not maintainable.
Try intermittent fasting, and training fasted. Also it's so important to track all your calories on a food diary, that couple of spoons of peanut butter can wreck your diet. Its so easy to think you're at a caloric deficit when you're really on a surplus or braking even. Do the above and measure your waste every day and you'll definitely get the maintainable six-pack abs.
@@JerodimusPrime Thanks for your reply. I do calorie count, I'm always about 200-300 calories in a deficit. But I will look at training while fasted. Might be tough for me I just feel ill if I haven't eaten haha :)
This man os mu spirit animal. I wish I had think hair like him. 30 years old. I can look grait, but Ill never have that wavy sexiness. Good on you brother. Someone has to represent us men.
yet again another great video and tips! i am a witness to everything Weston said is TRUTH! i can probly upload a pic of me 3 yrs ago compared to now but i'd just embarrass myself next to Weston's body i did exactly what he said and I shredded in about 3-4 months NO JOKE! it really does start in the kitchen and cardio but the best advice he gives is that you need to completely change your way of life because you want to maintain the 6 pack. My dad and I both decided to see who could get 6 pack first and he destroyed me cause he hit the gym everyday and ate super healthy but 2 yrs later I still have them (4 pack for sure, 6 pack...sort of, in good lighting) and my dad lost all his abs, he even gained a small gut and the answer as Weston put it is my dad set an impossible standard so when got tired and stopped he went back to his old habits. Me on the other hand still 3 yrs maintaining my workout, my fitness pal (document it everyday) and do a 3-4 times a week cardio (running) Now to get to have the body Weston has, that's dedication, passion and discipline but I'm just happy that i can take off my shirt without shame :) thanks Weston! big fan of your channel
man i love u man. u r so humble and true to yr self and u r a real gent. God bless u man. i m on my diet plan for the last 2 yrs almost and i have lost lot of weight but now i want to concentrate on yr training program.
The other thing about the water..... If you're eating a high protein diet, extra water is so important....as higher protein can be a bit hard on the kidneys...
Thank you for this unpretentious and sincere upload. True, six packs are already there in your abdomen. All you have to do is eat wisely and not let fat-making crap keep them in the hide.
You don’t need to count calories if you’re eating keto, just eat when you’re hungry. I got a six pack in 6 weeks and was a paid fitness model for ab roller equipment so I’m speaking from experience. Counting calories is wasted effort IMO.
I was on Adderall for several years and stopped a few months ago. Now I’m gaining weight. I go to the gym and eat okay but my clothes are starting to get too small. Im 5’10 175. What advice do you have- I’m 39
Thanks for asking! As music was a massive part of my life for many years. So I would say that influences depended on the timeframe it was in. As I played in bands as well as wrote as a solo musician as well over the years. When I wrote and recorded my own music, some of which was singer/songwriter as well as production tracks for film and TV, my influences were everything from Hozier to Hans Zimmer. As writing for productions requires an extremely wide range of genre familiarity: soundcloud.com/weston-boucher I had another season of years where I was deep into classical/spanish guitar and played in an ensemble and a few live events, so that was heavily influenced by Francisco Tarrega and David Williams. Here’s a youtube video of my set if you’re curious: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-k99srzjYpzo.html Though when I played/wrote in Spero Lumina for example, a prog rock band, my main influences were MUSE, The Mars Volta and Incubus since I was on lead electric guitarist: soundcloud.com/spero-lumina/sets
Maybe more of a diet specific question but do you have an opinion on intermittent fasting? Just subscribed, you have a lot of good content and I appreciate your display of faith in God.
Rob W wow I just asked that question before reading comments and came across yours because I fast every one and then and it works for me I have a hard time keeping track of what I eat using the my fitness app
I am confused ..If being on a surplus is a no no to get the 6 packs..then how come bodybuilders who are over 250 lbs and are mostly in surplus have 6 packs??
Many of them do not have six packs year round. Remember the images you see of bodybuilders in magazines, websites or on stage comes after massive "cutting" phases and contest prep, even sometimes partial dehydration just to get that look -- for a moment. Contest weight/appearance is not something most bodybuilders keep and sustain year round.
@@WestonBoucher man I love how you come right out with it! Because it's still not openly talked about that much in the industry, a lot of onlookers don't grasp how just big a role being "chemically enhanced" truly plays.
Do nature valley protein bars and chorizo sausage count as processed foods also? Also, should I stop eating a bread called cinnamon oat and raisin? I am basically doing a bulk for an extended period of time and then going to cut out all processed foods and cut for 2 months. I am only 163 lbs but body fat % is about 18%. So I just want to gain a few more lbs and then lose ten by being in a caloric deficit for 2 months. I am on Push/Pull/Legs split 5-6 days per week. 36 years old. 5'9. I do jump rope and boxing for cardio, (kettle bell swings and jump squats also) about 3 of the training days, just 15 mins, HIIT.
Hey weston can you make a video on how to get a cutting face shape. I can see you dont have a chubby cheeks. Any diet, workout or face exercise might help that you suggest? Thankyou
I actually get asked similar questions all year long from so many people, which is why I released my exact diet and training in eGuides (downloadable format) for quick reference each week. As those will discuss the foods and workouts that keep me lean and defined all year long. The Year Round 6 Pack // What I Eat. How I Train. www.westonboucher.com/shop Also be sure to follow my dedicated Instagram fitness account @westonboucherfit and stories for free info all week, all year. I also have a lot of FREE information available on my RU-vid channel under this Health & Fitness playlist: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-n5cYhIu8MP0.html Wishing you the best, be sure to join the link in the eGuides for the facebook support group to share your progress and ask more questions. As I'll be active in there too!
These are good tips and can make you feel better and so forth, be healthier. But... Having a six pack is even more simple than he makes it. Learn to count calories. Know your maintenance calories requirement. Eat less than that until you have a six-pack. That's it. It is unbelievable how many people have RU-vid channels talking about this stuff. The answer I just gave you is 100% fact. You can get a six-pack eating nothing but pizza and donuts if you are in a caloric deficit to the point where you lean up and have a six pack. This is a fact. Obviously, you will look better and feel better if you are following the other tips here. Especially the water! But again, there's no magic secret other than learning to count calories and knowing when and where to adjust them based on how you look. That simple!
What if I just have a flat stomach no fat covering my stomach but still have no abs? Like I’m lean but I probably have to train my abs more at the gym to get them to pop out
Flat stomach does not mean low body fat percentage. And if you are one of the unlucky people that store fat around the belly you need to lower your BF even more than average fit people to see your abs. Got to Athlean X on YT and you will find the exact answer or at least the tools for visible abs . But you will see that there is not magic to it. You will get the same answer. Learn how to eat and exercise to lower your body fat and build muscle.
@@swingro2011 That's true but i know i'm at least at a 12% or lower cause i'm very vascular my veins pop out in my calves, arms, bicep, and shoulders. i don't have love handles or anything as well but i have low muscle mass in my abs i'm pretty sure that's why i have to build them. I noticed they started forming now that i exercise the muscle there more often. I have a v line as well but abs still barely forming.
I know my diet can be improved as I suffer from anorexia and I have a hard time consuming more than 1500 calories a day most days it’s less than that Being 6 foot and currently struggling to maintain 150 pounds I’m considered a skinny fat around my belly, I always had a six pack and good muscle tone but with two back fusion surgeries both hips replaced and both SI joints fused it hurts so much to work out But I love admiring your physic and watching your videos Reminds me of my younger years when I could run a little more than 5k in 26 minutes twice a day and three times on sat and sun
Been following for a bit but can’t figure out the my fitness app so I’ve been intermittent fasting every now and then and I’ve found it easier for me plus it keeps me ripped af what’s ur take on that???
The only thing I thought was missing in the “How I Eat Book” was actual calorie totals for different goals. Lose fat calories, maintenance calories, and gain calories. Thanks for the info :)
Hi! Nice video! Im trying to but in your amazong profile but when I put my address it said that doesn't exist... I live in spain hahaha so maybe your products can arrive to Europe?
Hey man I am 15 and I am struggling to get abs. I have been having having 0 sweets and 0 fat/processed food for the past 3/4 months and have also been working out at the gym 4/5 days a week. However I still can’t get defined abs. Just wondering how long u think it will take someone that’s 15 with relatively low body fat to get defined abs
Weston Boucher thanks man! I appreciate the help. But how do I lose more body fat percentage without losing weight? Coz I am around 60kg and almost 6 foot so if I lose any more weight I might become underweight. But I still have a bit of a belly and want to get rid of it. How do I do this?
You do have above average genetics and a healthy lifestyle that is supported by good income. Not hating and have mad respect for it. You're very knowledgeable and most men can benefit from what you're saying. I found David's comment funny so thought I add to it, however for older working class men, TRT is a godsend, you should watch 'Entrepreneurs in Cars' video on TRT as it's very informative. Thanks for the reply, I can tell you genuinely care about people's health and I respect that.
@@aahmed90 Shit, at my age of 42 with a good diet ok genetics and exercise I can hardly pull off visible abs. My test is on the low side. Just above normal range. doc won't give me trt till it drops below 200.
I don't know man, I think it's a lot genetic and discipline. Of course there is a the fitness effort exerted and response graph you got to look at. The guys with top tier genetics don't have it as hard to put on muscle or stay lean. I knew a guy from when I was young, he got really fat. For over 3 months, he stopped eating much, just ate one meal a day and smoked weed all day. No gym, no exercise, just job, getting high and sleep. He had abs and general good body composition from just doing that. As well how I know he had good genetics, he was a magnet for women. He wasn't anything special but his genetics were great. We're animals after all, and there are things we don't understand in regards to the impact of genetics on everything. The best you can do is, make the most effort you can, accept what you have and work with it to the best of your ability. We don't choose the cards we're dealt, only how we play them. Knowing this you worry less and live more. Stay strong David, much love.
