Using science, Jeff explains how you can look shredded by those warmer months
Summer is almost here, time is going by quickly and before you know it, summer will be here. Are you ready to show off your beach body? Are your abs ready to be presented? Well if not, Jeff Nippard recently released a Youtube video on how to get abs by summer using science. Too many times do people think that they need to be absolutely hammering sit ups, skipping out on meals, and overdoing it on cardio just to see their abs, but Jeff has a different approach to making those abdominal muscles pop.
Let’s break down exactly what Jeff suggests to get abs by summer.
Who is Jeff Nippard?
If you don’t know, Jeff Nippard is one who knows exactly what is needed to see real progress, especially when it comes to transforming your physique. The Youtube sensation was born in Canada to hard working parents, and to take it even further, his mom being a bodybuilder and fitness instructor. To no surprise, Jeff began to go to the gym at an early age, and from there, he began bulking up and in his teens started natural bodybuilding (meaning he did not use anabolic steroids) competing in shows and even winning some.
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Full Name: Jeff Nippard |
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| Weight | Height | Date Of Birth |
| 155-165 lbs. | 5’5’’ | 10/06/1990 |
| Profession | Era | Nationality |
| Bodybuilder, Powerlifter | 2010 | Canadian |
Over the years, Jeff has continued his dominance and has also competed as a successful powerlifter. Because of his successful bodybuilding and powerlifting careers, he has built a massive following on social media and uses his platform to post and promote himself while also inspiring others to work as hard as he does.
How to Get Abs by Summer
Let’s take a look at exactly what Jeff suggests for getting abs by summer.
Body Fat Percentages Matter
The first thing that Jeff Nippard addresses when it comes to getting abs by summer is body fat percentage. It is no secret that if your body fat percentage is too high, your abs will not show through, so what percentage is the “sweet spot” for making abdominals show through?
Jeff states that for men, the sweet spot of having your six pack show through is 10-20% body fat, while for women, the sweet spot is 18-28% body fat. However, your abs will not show through if you have not put on some muscle mass in that area, meaning you have to train them.
How to Optimally Train Your Abs
Jeff brings up the argument that many people use “you can train abs as much as you want, but if you are not lean enough, they will not show through so there is no point in training them”, and he disagrees with this. His point is that you need to build up your muscles in the midsection, so if you want abs by summer, they’ll be there by the time you drop the body fat.
Jeff states that most ab circuits on the internet are just cardio workouts, and you really need to incorporate progressive overload. He goes on to say that this means you only really need two exercises; a weight loaded crunch, and a weight loaded leg raise. For the crunch, he recommends the cable crunch, but if you don’t have a cable, you can use a plate loaded crunch. Jeff recommends 3 sets of 10-12 reps 2x per week, but the last set of crunches will go to failure.
For the leg raises, you can do them hanging from a pull up bar or on the Roman Chair. If you cannot do a full leg raise yet, Jeff suggests knee raises as an alternate exercise. Regardless, he suggests 3 sets of 10-20 reps 2x per week, again with the last set going to muscular failure. To progress on these, he adds one rep per week, but you can also add things like ankle weights for added resistance.
Cardio
Moving on from the Jeff states that it is smart to include cardio into your training regimen, even if your routine does not specifically call for it, as studies have found that combining weight training and cardio lead to a smaller waist than just weight training alone. Cardio will also allow you to eat more calories, and people who are more active tend to keep off the weight for longer periods of time.
Jeff recommends 2-5 sessions of low-moderate intensity cardio a week, for 30 minutes per session. This will help you get abs by summer
Nutrition
Nutrition is a huge part of having abs by summer, Jeff uses a calculator to help figure out how many calories you need, and another calculation to find out how much of each specific macro you need. So, for your overall calories, take your bodyweight and multiply it by 10-12; that is how many calories you will need to consume.
Take your goal bodyweight and multiply it by 0.8-1.0, that is how much protein you will need to eat. Then, make sure you eat at least 50 grams of fat per day, and whatever is leftover are free calories, which are carbs, fat, or protein. Jeff states that while food sources are not as important as long as you are within proper macronutrients, you should still prioritize nutritious whole foods.
Mistakes to Avoid
Jeff also addresses some mistakes that some people make when cutting, and this can hinder your progress on getting abs by summer. For starters, he brings up how much bodyweight you want to lose, as some people cut too fast. To stay steady, you should aim to lose 0.5-1% of your bodyweight per week. If you are cutting for a long time, Jeff also recommends a “diet break” in the middle for 2-3 weeks. This is not where you go on a binge and eat a ton of cheat meals, but a diet break is instead where you take your bodyweight and multiply it by 16-18 and that is the amount of calories to consume.
He also recommends not relying on the scale too much, and rather looking in the mirror. Take progress pictures in the same lighting at least once a month.
Supplementation
Nutritional supplements are a great way to get abs by summer, and Jeff addresses some of his favorite supplements to help with that.
Protein powder is first on the list, as this is a great way to get in the proper amount of the macro. Jeff uses a 30-50 gram shake right after his workout, no there is not an anabolic window but it is convenient to just mix up some protein in your shaker cup after you train.
Creatine monohydrate is the second supplement that Jeff uses, and he takes 5 grams every day. Now, it does not particularly matter when you take it, as long as you get it in. There are no negative side effects to be found.
Caffeine is the third supplement on Jeff’s list, and while he uses pre-workout to get his caffeine in, he states that coffee or caffeine pills will get the job done. Caffeine also has a small thermogenic effect.
Get Abs By Summer Wrap Up
Overall, getting abs by summer is going to involve just a few sit ups and time on the treadmill or stairmaster. There is a balance of diet, training, supplementation, and avoiding the common mistakes, which Jeff Nippard has broken down for us.
Will you have abs by summer?
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