What is going on, everyone. Welcome to the fit, healthy, and happy podcast. I'm your host, Josh, here with my co-host. KG and the his A. And today we're going to just kind of take one question we got and make into a full-blown episode. So today, essentially, we're going to be making an episode on how to get more visible abs. Ideally, a six-pack for summer. You know, they always say, you know, abs are made in the winter, not the summer. Everyone wants them in the summer, but not in the winter. But if you really, really want to come down a good chunk of weight, you kind of got to start getting ready. In winter, I mean, if you're already in pretty good shape and you don't have much to lose, it's great to start in spring. But we're going to give you some of our absolute favorite tips. And of course, we're going to refer back to the stool of fitness. That is, you know, there's three

pegs to a stool. There's training. There's nutrition. There's your lifestyle. And without one of them,

you fall over and look silly. So the question that inspired this was from our boy, Justin Calhann.

Thank you again for the great content. Was wondering if you could talk more about how to get really defined abs. I have abs, but want them more noticeable. Also, what food drinks would help define the abs? So this question got us thinking, you know, I think there is a lot of people that are like, oh, I have the top two or the bottom four, but, you know, they just don't pop. They don't look as ballers. I ballers i want them to look you know like when i show up i want to lift up my shirt and you know just started doing people's laundry so we're going to jump right into it and we're going to try and do it in fun different ways and give you some great insights and you know even if you're really far off from abs these tips are all things that will just help you be in better shape in general.

So once again, we're going to break it through those tools.

So we're going to start with training, go to nutrition, go to lifestyle. Without further ado, we're going to start with training. So my first tip is to simply do more cardio. You know, cardio isn't sexy, and I make it a point with my online coaching to minimize the cardio people do because I think it's ridiculous how much some people are forced to do. You know, and I really want them to double down on their volume and their training in the gym to where, you know, you only need moderate cardio to kind of back that up. I don't even necessarily do any cardio right now. I mean, I like to go on a walk when I can. That's just more so to clear my mind

and think. I think there's nothing better than going on a walk with no agenda, nothing to do, you know, no audio in your ear, no phone really forces you to think and grow and, you know, be smart, right? So it goes such a long way. But past that, you know, when I'm getting ready and I want to shred down, I do more cardio.

And a particular type of cardio I love to do is hit. a long way um but past that you know when i'm getting ready and i want to shred down i do more cardio

and a particular type of cardio i love to do is hit so it's high intensity interval training

and the goal of that is to bring your heart rate up really high from a burst of exercise you know

great examples are a rowing machine sprinting burpees things of this metric that are really going to shoot your heart rate up super high, your body's going to be freaking out, right? It thinks it's like going into adrenaline mode and then you bring it right back down. So you know, you can be really hard on for 10 seconds, then you could rest for 20 to 50 seconds, let it all heal up, you know, rinse that maybe six to 10 times. And that is just an amazing way to burn a ton of calories in a very short term and the benefit of this is you're keeping your heart rate jacked up you know by bringing it up and down your body is going to continue to kind of stay in attack mode for a while burn a few more calories through the day and you know this is just one of my favorite things when I really want to peel up my ads for the summer we're doing a video and video and I kind of need them to be there to get that extra level of definition. But, you know, cardio is your friend. You want to scale it over time. You don't want to just start with, you know, three hours a week. You know, I recommend starting very small, maybe add 10 minutes at the end of your workout after each workout. and then eventually, you know, scale up the intensity within that cardio, make it 15 minutes,

et cetera, et cetera, and continue to improve and go upward from there. Next up, I'm going to do this one vacuum more because I probably confused Kyle with my notes. So what you're going to want to do, if you have a tie to your house, your abs have been scientifically shown. No, I'm kidding. That's not the vacuuming I'm talking about. That's cardio right there. So vacuuming essentially is when you're going to suck in your stomach really, really tight. I forget the name of that nifty little thing. But there's a little muscle in your ab that can only be worked from that inhale by really sucking in and just imagine your belly button being pushed to your spine as tight as you can. And by really working and strengthening that muscle, you can help how far your abs can contract in and how tight your stomach can look. And this has actually been proven to help, you know, kind of reduce a little bit of that weight size. You know, a lot of this will be manipulation of that muscle. But when I've had my absolute best killer six pack abs and we're talking, you're really shredded these vacuums are amazing things and just in terms of abdominal control in general like this just goes

such a long way so definitely you know add this in you i for a while when we were competing physique

i did this every day when i woke up in the morning just to add that extra in you know i'm not a fan of apps

every day but you know,

learn to control them,

especially for posing.

Like if you search bodybuilding vacuum pose,

that's how you get that really crazy,

tight looking waist.

Like it looks like,

you know,

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