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The High Performance Journal - November 26th, 2024

When I first got into fitness, I was obsessed with one thing: abs.

Defined, movie-star-level abs. Think Brad Pitt in Fight Club or Bruce Lee in any movie he's ever done.

All I wanted a lean, chiseled body just like theirs. So I went all in.

I tried CrossFit, powerlifting, bodybuilding—you name it.

I spent hours running on treadmills until my knees were screaming.

I even lived off protein shakes for a full month (spoiler alert: don't do that).

Eventually, after years of struggle, I figured out a way, and I am happy to ​say I got there​.

Now, I’m not here to flex (well, maybe a little), but to tell you this:

I’ve tried nearly everything under the sun. And nothing has worked as well—or as fast—as the system I’m about to share.

In fact, our client Jay used the same system and dropped from 20% to 10% body fat in just two months.

He went from zero abs to a six-pack faster than most think is possible so today's we'll show you how to do it.

Let's go!

How To Get Abs In 2 Months

Step 1 - Assess Your Current State

Step 1: Know Your Starting Point

You can’t set your GPS to “six-pack city” without knowing where you’re starting from.

That means getting data:

• Body fat percentage: Use online calculators or, better yet, a DEXA scan. If that’s not an option, compare yourself to body fat percentage charts online to get a ballpark figure.
• Tracking measurements: Weigh yourself regularly (3–7 times per week) and measure your waist around your navel weekly.

Why? Because what you measure, you manage. 

Numbers keep you focused on progress instead of emotions.

Step 2 - Go Strict To Go Flexible

There’s a saying: “Go to your extremes to find your balance.”

We start strict so you can enjoy flexibility later.

For Jay, we kicked things off with a 14-day Green Face Detox where you only eat foods that are green (like broccoli or kale) or have a face (like chicken or fish).

This resets your taste buds and metabolism.

Once that phase was done, we had Jay cut 500–600 calories a day. We also had him eat at least 1 gram of protein per pound of body weight to build muscle while losing fat.

We tied the knot by creating a meal schedule for his busy lifestyle.

By going strict upfront, we laid the groundwork for flexibility and long-term success.

Step 3 - Raise Your Metabolic Floor

As you get lean, you need to keep your metabolism healthy.

The key? Build muscle.

Muscle is active tissue—it burns calories even when you’re sitting on the couch. It’s like armor for your metabolism.

We had Jay lift weights three times a week, focusing on getting stronger with these core movements:

• Squat
• Bench
• Deadlift
• Lunges
• Overhead presses
• Back rows
• Pull-ups
• Carries

Lifting + smart nutrition is your knockout punch for fat loss.

But wait—don’t forget your abs!

Step 4 - Make Your Abs POP!

Crunches won’t burn belly fat. Period.

But they will make your abs stand out once the fat is gone.

The top 2 exercises are great for designing your abs:

1. Weighted Cable Crunches

Weighted crunches work because your abs are like any other muscle on your body. They need resistance to grow.

This exercise helps you add weight to your ab workouts, which helps them build muscle.

2. Leg Raises

You can do these lying down or hanging, depending on your strength.

Leg raises help work the lower part of your abs, giving you a fuller look.

When you do these, make sure to lift them using your core. Not your hips or legs.

Step 5 - Be Precise. Be Consistent

As you lean out, precision becomes non-negotiable.

Here's how it usually plays out:

At your leanest, you’ll need to weigh your food down to the gram and stay consistent with the following:

• Workouts
• Diet
• Steps
• Sleep

Abs don’t come from winging it—they come from systems.

Focus On Systems, Over Outcomes

Jay’s success didn’t come from hoping or wishing. It came from working the system.

Now, you’ve got that system, too. Follow these steps, and you’ll go from where you are now to the holy grail of fitness: six-pack abs.

It won’t be easy. But it will be worth it.

Now, take action. Onwards and upwards. 🚀

- Dan

When you're ready, here are 3 ways I can help:

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