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It's Tough, But It Gets You Abs In 60 Days

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Rating: 4.0; Vote: 1

Try 2 weeks free of the BWS fitness app here: Most people underestimate how much fat they actually need to lose before their abs start to show. Luke guessed he was somewhere in the low-to-mid 20s for body fat, but started at 29. 2%. Nicole guessed 23%, but started at 33%. For men, getting abs usually doesn’t happen until below 20% body fat, with a fuller six-pack often showing up around 15% and below. For women, the comparable sweet spot for their abs journey is usually between about 25% and 18%. Because most people misjudge where they are starting, their six pack transformation can easily take anywhere from around 6 months to over a year instead of the popular claim of abs in 90 days. Based on Luke’s starting point, getting down to 20% body fat meant losing about 20 pounds of pure fat. If you want to lose fat while keeping muscle, the sweet spot is about 0. 5% to 1% of body weight per week. A moderate pace would sit around 0. 7% per week, but here the target was pushed to 0. 9% per week. For Luke, that worked out to about 1. 5 pounds of fat loss per week, which would put 20% body fat at roughly 90 days and 15% at about 140 days. If muscle is built while dieting, body fat percentage can drop even faster, making visible abs possible in as little as 60 days. The same framework was applied to Nicole using her own numbers. The rough timelines are longer than most people expect. But it’s possible to speed it up with three things. First was diet. Instead of simply slashing calories, the focus was on food choices that made the deficit more manageable. Luke’s intake was set at 2, 000 calories per day, creating about a 500-calorie deficit from diet alone, while Nicole’s was set at 1, 600 calories, giving her about a 300 to 400 calorie deficit. Because both of them worked rotating shifts, the plan also had to include quick snacks and desserts that were satisfying enough to reduce hunger, even though hunger was still part of the abs journey process. Second was full-body strength training. Strength training helps tell the body to keep muscle and burn more fat instead. But training abs alone is not enough. You need to train the whole body. Third was cardio. Walking was used instead because it is low effort, easy to recover from, and easier to stay consistent with. Luke and Nicole were averaging about 5, 000 steps per day, and the goal was to push that to 10, 000, which was expected to increase daily calorie burn by roughly 200 calories to help them in their six pack transformation. Sleep became another major factor in getting abs. Research comparing an 8-hour sleep group to a sleep-deprived group sleeping only 5. 5 hours per night found that both groups lost a similar amount of total weight in a calorie deficit, but in the better-rested group, roughly half the weight lost came from fat. In the sleep-deprived group, 75% came from lean mass, with fat loss cut in half. By 6 weeks, both had made serious progress. Looking at more than 18, 000 DXA scans showed that men store more fat in the midsection, while women tend to store more stubborn fat around the hips and thighs. On day 1, Luke’s belly fat was more than 7% higher than the rest of his body, while Nicole’s belly fat was almost identical to her total body fat. That helps explain why women can sometimes achieve a flatter stomach earlier, even if men may have the advantage later when it comes to abs that really pop, since men carry more muscle mass on average. At the 45-day check-in, Nicole’s waist had dropped from 72. 5 cm to 66 cm, while Luke’s dropped from 85 cm to 78 cm. But the final stretch was the hardest. The leaner they got, the more hunger, fatigue, irritability, stress, bloating, and water retention pushed back. At very lean levels, pushing harder by cutting calories further or training more can make things worse. That is also why the fastest way to get abs is not always the best. Since more than 80% of dieters who successfully lose fat do not keep it off, the final phase focused on maintenance instead of continuing to push weight lower. Nicole added back about 300 to 400 calories, Luke added back about 500, and the goal shifted toward stabilizing body weight while keeping the key habits in place. After 120 days, Luke had gone from 29. 2% body fat to 15. 6%, losing 25 pounds of fat while gaining 5 pounds of lean mass. Nicole went from 33% to 19. 5%, losing 20 pounds of fat while gaining 3 pounds of lean mass. Their strength improved too, with Luke going from 40 to 63 push-ups and from 14 to 21 pull-ups, while Nicole went from 4 to 18 push-ups and from 3 assisted pull-ups to 8 unassisted. The bigger takeaway is not that everyone can get abs in 60 or 90 days. It is that the timeline depends on starting body fat, how well muscle is preserved, and whether the process is structured well enough to stick to all the way through.
Date: 2026-04-12

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Comments and reviews: 20

CR-4786
Use farming techniques, especially like Asian farmers. Like in Pakistan, they never get obese; they truly live in a ripe body shape. We know they are not good at fancy diets, obviously, but believe me, their simple diet and hard work in the fields made them under 10% body fat, so you can get inspiration from them too, like, what they eat Just simple meals; nothing like calories and protein. Whatever is available, they eat happily, and the next morning, they are again in the field and doing all impossible things. So if you want a shape, you need to work harder; keep your body moving, and strength training is the best way to lose fat. That's it. and the most effective part is. Thank God and be thankful for whatever you get.
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THmusic420
I use to work in fast food, i eat onely burgers, fries, nugets, wings, ice cream and coke for 4 years every day, morning day and night. I did no training at al for this time. When i started i had 26% body fat when i stopped working there and started to go to the gym i had 23%. I have no ide how but thats my story of how eating the most trash i ever done in my life and doing nothing made me loos more fat then i ever did training. Now i eat onely 2 times a day, mosty egg, chicken brest and rice, almost no suger and i train 4 days a week and im back to 26% body fat.
I know this go agenst al logic and i have no ide why my body react like this but it dose. If someone could explane this ill be super happy
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matarg99
Awesome video! It’s really interesting (and kind of funny) how similar our situations are. About 30 days ago, I started the same challenge, beginning at around 26% body fat (81. 5 kg / 180 lbs, 1. 73 m / 5'8.
In these 30 days, I’ve lost 4. 5 kg (now at 77 kg / 170 lbs, and my body fat is down to about 21%. My goal is to reach around 1415% by day 90 (60 days to go.
I’m currently walking roughly 10, 00015, 000 steps per day, often with a 10 kg (22 lbs) weighted vest, and doing HIIT training 34 times per week. My estimated average calorie deficit has been around 9001, 000 kcal per day.
Final goal: getting in top shape for a beach vacation in Europe!
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scootforlife-v6v
real question, i am hesitant between doing a crash diet for 2 weeks or should i calorie deficit which would be a lot slower. I train UL split and get my steps in reguraly. I personally think a 2 week crash diet followed by a sustainable diet or a lean bulk depending on results is the best option. Just wanted to ask people who know more than me. (I am 184cm, 71kg after losing 3kg in one month) btw im much more likely to follow a strict diet for 2 weeks than go 90 days on a cut.
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neubiineubii2931
why do i get the feeling that on their trip in mexico, they would start binge eating for the whole trip and regain at least half of their losses on the scale Especially Nicole. She doesnt feel like happy through the whole program and seem to struggle most if not every single day. Even at the end both of them look exhausted. Great job on reaching the goal, but as someone famous said it, anyone can get it, the hard part is keeping it motherfer
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jeremy_ethier
As a trainer, and teacher of fitness for over 40 years, I get it. People want quick. It’s just human nature. While I’m always impressed when results come quick, I’m also aware that I’d like to see those same people in a year. Bottom line, losing body fat quick if doable, but often not long lasting. I’d rather a person go from 30 to 15 in a year, than in 3 months. It’s much more likely that they have developed long term habits.
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DEBadmintonCoach
Love this video Jeremy! I have a huge problem when trying to lose weight: It is very hard to sleep when I don't eat enough calories. My head is just spinning at night, thinking all the time, which will lead to less sleap and eventually eating too much again. How can you solve this, how can I still sleep properly Would love to get some advice!
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fizgak
Sleep is really a big issue. You gotta take the time to work on it. It's hardly ever as simple as blindfold and ear plugs. For me, I changed my PILLOW to a much more ergonomic one for side sleepers and my sleep improved by LEAPS. You just never know the little reasons for waking up at night, especially as you get older and get more aches and pains.
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jeremy_ethier
I've been training for 16 years, and I'm literally halfway through a cut right now (as I have done many times before lol. Luke and Nicole, you guys absolutely KILLED this challenge. So proud of you both, so much respect, and that trip to Mexico was more than earned. You guys are awesome!
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watashiwanara
I have been stuck at 88kg (194 ish lbs) for the past 2 weeks and it's driving me nuts the weight fluctuations are no joke seriously, but i can clearly see visible body changes and clothes are fitting better, so i trust the process and will keep at it, still a long way to go.
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nsanev2
Hey man I really like your videos, honestly I just wish I could follow the diet part of losing weight cause im already pretty active, i go to the gym like 3-5 times a week and go mountain biking on weekends and dieting is the only thing holding me back but food is too yummy: (
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Jeremy-yl2io
2. 5 pounds of muscle gained in 45 days is not super believable unless it is a beginner or someone returning to the gym recovering gains. This is exactly why I don't trust dexa scans, he obviously didn't gain muscle so quickly unless something was very wrong before this.
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madman01178
I also wanna get abs but I think for me the main problem is that I started going to the gym 10 months ago and I have gained some lean mass but also fat
Now if I start this brutal diet and cardio i fear I will lose the lean mass i gained after all these months
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uuuuuuu5-5-5
Even though that's really great for both of them and we def need to congratulate them cause they did the work while tons of people would have quit, it sad to realize that 19% is still not low enough for a women to have an impressive physique life is unfair!
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oVividz
Do you have any videos up that are tailored to people who struggle to gain weight Very skinny male and I’m trying to get bigger, I’ve done 10lbs in a month multiple times before but then lost it with no change to routine. I’m 100lbs rn
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Zerosupremo
watching this while fasting, while in 7day, because i am crazy and dont fell bad or hunger while not eating but. when i am eating I FELL WAY MORE HUNGER. i dont understand. i will lose some muscle but way. tough lucky i guess
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TheHuntermj
Carnivore preserves muscle and keeps fat! However, body fat stabilises at a level consistent with your hormones, high cortisol and low testosterone causes high body fat and low cortisol, high testosterone causes lower body fat.
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Tespri
There was flaw regarding to strength test. When one is skinnier then any training with body weight shows more reps. Proper test would've been lifting weights with machine or barbell and compare results.
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mdpieashkhan6094
I watch all your video love them in last video you talking about 2000 calorie snack could you make a video on this because I'm very skinny please,
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UnfittedNoise
I set out to see my abs, 3 years ago at 100kg. I got down to 55kg and regretfully realized I would never see my abs due to the loose skin
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