@mabubakar.10: How to get abs by Christmas. Crunches alone don't give you abs. You need two jobs at once: thin the layer on top (food and steps) and grow the blocks underneath (three short ab days a week). This video gives you both, plus the half-your-height string test, the December trap, and why sleep decides how much of the weight you lose is fat. Sources Vispute et al. 2011, J Strength Cond Res (PMID 21804427): 6 weeks of ab exercises, 5 days a week, made no change in belly fat. Garthe et al. 2011, Int J Sport Nutr Exerc Metab (PMID 21558571): athletes aiming to lose 0.7% a week gained lean mass; those aiming for 1.4% didn't. Morton et al. 2018, Br J Sports Med (PMID 28698222): the protein benefit levels off around 1.6 g/kg/day (49 trials). Yanovski et al. 2000, N Engl J Med (PMID 10727591): on average, a holiday gain of 0.37 kg that isn't lost later. Nedeltcheva et al. 2010, Ann Intern Med (PMID 20921542): 5.5 h vs 8.5 h of sleep while dieting; on short sleep, less than half the loss was fat. Browning et al. 2010 (PMID 20819243) and Ashwell et al. 2012 (PMID 22106927): keep your waist under half your height (the string test). It's a health-screening target, not an abs promise. Cava et al. 2017, Adv Nutr (PMID 28507015): exercise helps keep muscle during weight loss #fitnesstips #abs #strength

Muhammad Abu Baker

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Friday 13 November 2026 09:42:49 GMT