If You Want Abs in 90 Days, Do This

About this video

This documents Martell’s 90-day ‘Project Visible Abs’ transformation at age 44. He says he had struggled with weight his whole life, had blown up to 265 lbs of ‘pure fat’ before, and repeatedly lost and regained weight every 18 months to 3 years. He started this challenge at 231 lbs with a goal of 207, publicly committing that if he missed the goal he would have to enter a fitness competition as he looked. He began solo on about 1,800-2,000 calories a day with meal prep and an hour of cardio, dropped about 7 lbs in week one, then stalled. At the gym he met personal trainer Allan, who put him on a 16-day cleanse starting with a 48-hour fast on tomato juice at about 350 calories a day for 2 days — he says the cleanse cost him about 12 lbs — followed by strict macros, no salt, drinking 5 L of water a day, progressive-overload/hypertrophy training, and later 45-minute fasted cardio 7 days a week after a weigh-in slip to 212.5. He describes bringing his own food to parties and restaurants and removing snacks from hotel rooms. Near the photo shoot he says he weighed in at 198 — the lowest since he was 17 — and frames the result as an identity reset: new clothes, a new normal, and a mission to help others do the same.

Key takeaways

• Make the commitment public and costly: he announced the goal to the world and set the stake as entering a fitness competition in a speedo if he missed it.
• Start with a calorie deficit and consistency: he cut to about 1,800-2,000 calories a day, stopped snacking, used meal prep, and notes small lapses (eating the whole poke bowl) were the difference between a win and a loss.
• Get a coach when you stall: after weeks of no loss he hired trainer Allan, whose 16-day cleanse and macro plan he credits with restarting progress — he says the cleanse alone dropped about 12 lbs.
• Control the environment rather than fighting temptation: ‘avoid the dragon, don’t try to slay it’ — he had hotel-room snacks removed and brought his own food to social events.
• Treat the finish as an identity change to maintain it: he got rid of his old clothes, bought new ones, and calls the result ’the new norm’ rather than a temporary diet.

Episode details: published June 17, 2024 · 33:06 long. Summary written by Self Growth Videos from the episode itself. Business results and any income figures mentioned are Dan Martell’s own claims, shared for education — they are not typical or guaranteed.

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