How Do I Lose Fat and Get Abs?

By: Marc Lobliner, IFBB Pro

How Do I Lose Fat and Get Abs?

You want abs? Then fat loss isn’t just the goal—it’s the standard. But let me be clear: this isn’t about starving yourself or chasing gimmicks. If you want to reveal your abs, you need a sustainable fat-loss plan built on science, consistency, and smart supplementation.

Step 1: Get Into a Caloric Deficit—But Do It Smart

Abs are made in the kitchen. You cannot out-train a bad diet. To lose fat, you need to burn more calories than you consume. But that doesn’t mean crash dieting. Studies show that a modest calorie deficit of 10–20% below maintenance leads to more sustainable fat loss, preserves muscle mass, and minimizes metabolic adaptation (Trexler et al., 2014).

• Track your intake: Use MyFitnessPal or a food scale. Eyeballing doesn’t cut it.

• Prioritize protein: Aim for 0.8–1g per pound of bodyweight to maintain muscle and suppress hunger.

• Eat mostly whole foods: Lean proteins, veggies, whole grains, and healthy fats. Ditch ultra-processed junk.

Step 2: Lift Weights—Heavy and Often

Cardio can help burn calories, but weight training is non-negotiable if you want visible abs and a lean, muscular physique. Resistance training boosts resting metabolic rate and protects muscle tissue while dieting (Schoenfeld et al., 2016).

A 3–5x/week lifting routine focusing on compound lifts (squat, deadlift, press, row) plus isolation work for core, shoulders, and arms is ideal.

Bonus: Muscle is metabolically active. The more lean mass you retain, the easier it is to keep fat off long-term.

Step 3: Use Cardio Strategically

You don’t need to spend hours on the treadmill. Start with 2–3 sessions of 20–30 minutes per week—preferably low-impact steady state (LISS) or incline walking. High-intensity interval training (HIIT) can be added once or twice weekly for variety and additional fat burn.

Step 4: Supplement Intelligently

Supplements won’t replace hard work, but the right stack will support fat loss, recovery, and overall health while dieting.

✅ MTS Nutrition Creapure Creatine:
Most people associate creatine with bulking, but that’s a mistake. Creatine improves performance, strength, and muscle retention—crucial when calories are low. Studies also show creatine may enhance anaerobic endurance and even cognitive function (Rawson & Volek, 2003). The key is using Creapure®, the gold standard of creatine purity and safety.

✅ MTS Nutrition Immortal:
When dieting, your immune system and energy levels take a hit. Immortal fills the gaps with a complete multivitamin/mineral blend plus organ support and much more. It’s not just about looking good—it's about feeling good while you do it.

✅ MTS Nutrition Fish Oil (EPA/DHA):
Research shows omega-3 fatty acids help reduce inflammation, improve insulin sensitivity, and may support fat metabolism (Buckley et al., 2009). They also support heart and joint health—critical if you’re training hard and cutting weight.

✅ MTS Nutrition goBHB (coming soon):
MTS Nutrition goBHB is a game-changer for anyone looking to burn fat, increase energy, and improve mental clarity—without stimulants. goBHB (beta-hydroxybutyrate) is a clean, efficient fuel source that your body can use immediately, promoting fat oxidation, preserving muscle, and supporting performance. It also helps regulate appetite, supports cognitive function, and may even improve sleep quality by promoting metabolic calmness. Whether you’re training hard, cutting, or just need better energy without the crash, goBHB delivers powerful results—fast.

Step 5: Get Your Sleep and Stress in Check

You could be doing everything right, but if your sleep and stress levels are wrecked, your fat loss will stall. Sleep deprivation lowers leptin, increases ghrelin, and disrupts insulin sensitivity—basically a fat-loss death sentence.

• Aim for 7–9 hours of sleep per night.

• Manage stress through walks, breathwork, or unplugging.

• Take sleep seriously. It’s your recovery time, hormone regulator, and fat-burning accelerator.

Step 6: Train Your Core—But Don’t Overdo It

Abs are built like any other muscle group—with resistance. That means weighted crunches, hanging leg raises, and cable woodchoppers—not just endless bodyweight reps.

Train abs 2–3x/week with focused intensity. But remember: core strength is important, not just aesthetics. A strong core enhances your performance in every lift and reduces injury risk.

Here’s a Simple Fat Loss Weekly Split (4 Days):

Day 1: Upper Body (Push Focus)

• Bench Press – 4x6-8

• Dumbbell Shoulder Press – 3x8-10

• Incline Dumbbell Fly – 3x10-12

• Overhead Triceps Extensions – 3x12

• Weighted Planks – 3x30 sec

Day 2: Lower Body + Core

• Squats – 4x6-8

• Romanian Deadlifts – 3x10

• Walking Lunges – 2x20 steps

• Hanging Leg Raises – 3x15

• Cable Crunches – 3x20

Day 3: Rest or LISS Cardio

Day 4: Upper Body (Pull Focus)

• Pull-Ups – 4x to failure

• Barbell Rows – 3x8

• Face Pulls – 3x15

• Barbell Curls – 3x12

• Cable Woodchoppers – 3x15 per side

Day 5: Legs + HIIT

• Deadlifts – 3x5

• Bulgarian Split Squats – 3x12 each leg

• Step-Ups – 2x20

• HIIT: 5 rounds of 30 sec sprint, 90 sec walk

Days 6 & 7: Active Rest (Walks, Recovery Work)

Final Thought: Abs Aren’t Magic. They’re Earned.

Abs are the result of discipline, not shortcuts. The good news? If you control your diet, train hard, sleep well, and use smart supplementation, you’ll not only get lean—you’ll build a body that performs, looks, and feels incredible.