How to Get Abs and Get Lean (Without Overcomplicating It)
Hey Kettlebell Fam!
Probably the number one question I get (literally almost daily) is, "What's the best way to get abs?" It's a multi-part answer, but honestly, it's not that difficult. It's just a matter of eating healthy and training. The hard part is that you have to do it CONSISTENTLY for a long time.
The best part? Once you reach your goal physique, it's way easier to maintain than it was to get there. So I'll keep this one short and to the point: how do you get lean?
Getting lean doesn't mean starving yourself
Let's get one thing straight: getting lean doesn't mean starving yourself or spending hours a day on a treadmill, that’s actually a horrible way to do it. It means dropping body fat while building strength and muscle. It means building a body that moves and performs as good as it looks. Yes, of course you can just build some mirror muscles, but what's the fun in that?!
So let's jump into the top 3 steps to focus on how to get those coveted abs everyone is always asking me about.
Step 1: Prioritize strength training (older you will thank you)
If you want to get lean and stay lean, strength training should be the foundation of your plan. Why? Muscle doesn't just "tone" your body. It helps boost your metabolism, improves insulin sensitivity, and helps your body burn more calories at rest. More muscle = more calories burned at rest.
When it comes to training, kettlebells are kind of a fat loss cheat code:
Swings: posterior chain + endurance
Goblet squats: quads, glutes, core, grip, back, shoulders… yes, all that
Presses and rows: upper body strength and power
Circuits and complexes: strength + conditioning
You'll burn fat, build muscle and improve endurance, all with one tool, and with workouts that don't take an hour or more, more like 30 minutes. Minimal equipment, maximum results.
Step 2: Dial in your nutrition (don't starve, feed yourslef)
Yep, calories matter, but starving yourself isn't the move. Aim for a modest calorie deficit, about 200 calories under maintenance. Here's how to make it painless so it doesn’t just a week:
Protein first. Aim for 1 gram per pound of bodyweight.
80% whole foods. Meat, eggs, veggies and fruit.
Don't drink your calories. Water, coffee and electrolytes, not Monster Energy or those sugary "health drinks."
Stay consistent. One bad meal won't ruin your diet, but chronic inconsistency will slow you down. And just because you have one bad meal, don't throw it all out the window and say, "Well, I messed up, there's no point now."
Muscle is built in the gym, and fat is lost in the kitchen. Train and eat like you want it, and respect both. (More on what to eat in How to Eat for Performance.)
Step 3: Stay consistent (even when you don't want to)
You DO NOT need 1.5 to 2-hour workouts, 7 days a week, to get lean. You need 20 to 45 minutes, 3 to 5 times a week, of smart, consistent training. Small efforts stacked daily beat random, high-output efforts once in a while.
3 to 4 kettlebell sessions a week
Daily movement (walks, mobility, some sort of activity)
Consistent sleep (7 to 8 hours a night)
Consistency beats intensity when it comes to fat loss. Show up, even when you don't feel like it. If you have time to sit down at the end of the day and watch an hour of TV, you have time to train. You can even train in your living room while you watch, if you want.
Bonus: walk more (it's easy and great for you)
Walking is the unsung hero of fat loss. It burns calories, reduces stress, improves recovery, and it's sustainable. Aim for 7,000 to 10,000 steps a day. Take phone calls while walking. Go for a walk after meals, especially dinner. Make it part of your daily routine and it becomes second nature.
The point is: get outside, move your body, and burn calories without burning yourself out.
The hard part is doing it
Look, this really is easier than a lot of people make it out to be. The hard part is actually DOING IT. If you look at your schedule and have time for TV, video games, reading or anything else that isn't helping you reach your goals, take that time (or 30 minutes of it) and work out, walk, just move. In a couple of months, you'll be amazed at what you can accomplish.
And if you don't want to think about what to do and just want to do it, check out the Kettlebell Training App or my 8 Week Beginner and Intermediate Kettlebell Shred programs!
– Adam
