Many people dream about having (six-pack) abs someday, but few actually have because time, alcohol, and carbohydrates are not on your side. However, if we go a little deeper into the process of achieving the coveted “six-pack,” you’ll see that it’s not as hard as it seems. What matters most is knowing how long it takes and precisely which habits—like binge-watching TV and eating junk food—you need to give up.
Having a six-pack (or four-pack, or eight-pack if your genes are really on point) mostly depends on how much body fat you have. Losing body fat is a prerequisite to showing off your toned middle. It’s critical to concentrate on both nutrition and activity in order to reduce body fat safely and successfully. There is one real constant in all of diet and fitness: there is no one-size-fits-all approach to reaching your goals. A person’s build, body type, and genetics all influence their unique outcomes.
How Long Does It Take to Get a Six-Pack, Really?
The amount of body fat you begin with will determine how long it will take you to get a six-pack. Aiming for monthly body fat losses of 1% to 2% is a reasonable and sensible rule of thumb. Therefore, it could take three months to two years to show off your abs. It does indeed differ. Before starting any kind of nutrition and fitness regimen, it’s also a good idea to speak with a licensed personal trainer, registered nutritionist, or other exercise specialist. In the realm of diet and fitness, there’s a lot of noise and false information, so you want to make sure you’re following the right strategy for you.
To begin with, a body fat percentage of 14 to 19 percent for women and 6 to 13 percent for males is excellent for making your abdominal muscles pop. Although maintaining a body fat percentage of less than 10% may seem amazing on the outside (woo ow!), it requires commitment and self control. Because it believes you are starving, your body will not like being here and will probably use every tactic in the book to have you eat more.
It’s also crucial to remember that you don’t have to be below the 10 percent mark in order for your abs to be seen, unless you’re a professional bodybuilder or exceptional athlete. A certain amount of body fat is beneficial. To be honest, we need it to survive. Compared to men, women naturally need more fat. Science reveals that estrogen, which promotes fertility, is mostly responsible for this. Men, on the other hand, lose weight more quickly since they naturally have more lean muscle tissue and require less body fat (thanks to testosterone). Guys with more muscular mass simply burn more calories, even when they are at rest.
How Long It Takes to Gain Abs Depending on Body Fat Percentage
Thirty percent or higher
Men: two years to ten months
Women: between one and two years
Whether you’re a guy or a woman, 30 percent body fat is deemed obese. Here, there is no discernible definition of muscle. This number also increases your chance of developing a number of long-term illnesses. Your trip to visible abs will probably take you close to a year and a half from this starting point. If you have about 30 percent body fat, 8 to 12 months is a good timeline to aim for. Men may be able to shave a few months off and accomplish this in 10 months. If your body fat percentage is closer to 40%, add one extra year.
Twenty percent
Men: three to six months
Ladies: 1-3 months
It would take three to six months to notice your abs if your beginning body fat percentage is 20%. Although men are deemed healthy with up to 20 percent body fat, the ratio of fat to muscle is still skewed toward the former. On the other hand, women are almost at the highest percentage of body fat that permits you to show off your six-pack. Women probably have a month or three left, give or take. This is contingent upon their initial muscle mass as well as their diet and exercise regimen.
Fifteen percent
Men: four to six weeks
Women: Your abs may show (or take a few more weeks to show).
You are in very good health when your body fat percentage is 15%. Guys, your ratio of fat to muscle has decreased, your muscles are beginning to show, and you can see definition in your arms and legs. Men are likely four to six weeks short of their target at this rate. Ladies, you’ve done it! You ought to be able to clearly see your abs. You may see them more or less depending on your particular body shape, but you should surely see results from all of your hard work and effort.
10% of men and women: Your abs should be noticeable
Guys have reached the perfect percentage for abs that can be defined fast, or that are already defined, at 10 percent body fat. Those abs should be popping at this point. Women, you have now reached the range of “essential fat,” and it will probably need significant work to stay here. To make sure you’re not endangering your health in the name of a noticeable six-pack, it’s acceptable to slow up and let a few pounds return unless you’re training for a competition.
Is It True That Abs Are Made in Kitchens?
Regretfully, it is accurate to say that an unhealthy diet cannot be out-trained. Truth be told, everyone has the desired six-pack; it’s only hidden by body fat (queue the dad jokes). We need to trim the fat in order to reveal them. To do that, we need to alter our dietary habits in addition to exercising. Here are a few things to think about.
Cut Back on Calories
Losing weight entails cutting calories, which in turn involves losing body fat. In general, you can lose about 1 pound each week by cutting 500 calories per day. That can mean burning an extra 250 calories a day by increased activity and ingesting 250 fewer calories daily. You may look at this from a few different angles, but in general, losing body fat is aided by a calorie deficit.
Put Whole Foods First
For a healthy diet, the best advice is to go for whole, minimally processed foods. Putting entire foods at the front of your diet to-do list guarantees you’re receiving tons of nutrients while avoiding cravings, regardless of their ability to display your abs. Fruit, vegetables, whole grains, lean protein sources like fish, eggs, and lean meats and poultry, as well as healthy fats like avocado, olive oil, nuts, and seeds, are all part of a diet high in whole foods.
Consume Complex Carbs
Because they are an essential fuel, complex carbs should be a part of your regular diet. Fruit, vegetables, lentils, beans, and whole grains are included in this. For the time being, put the pasta on hold and concentrate on the sweet potatoes, quinoa, squash, and oats. Vegetables should provide the bulk of your carbohydrates if you’re trying to get a six-pack, but all good complex carbohydrates have their place.
Consume More Fiber
Fiber-rich foods are excellent for losing weight. Foods high in fiber have a high nutritional content, but they also take longer to digest. Whole grains, beans, veggies, and legumes are examples of foods high in fiber. Particularly when weight loss is the aim, non-starchy veggies ought to be a mainstay of the diet. These nutrient-dense, low-calorie beauties are packed with fiber and water to help you feel full. At least four servings of non-starchy veggies should be consumed each day. Aim for two to three servings of fruit per day as it provides vitamins, minerals, and fiber, among other beneficial nutrients.
Consume Less Sugar-Added Food
While not all sugar is harmful, you should cut back on added sugar in your diet as much as you can if you want to tone your abs. Drinks with added sugar, such as juice, soda, and energy drinks, should be avoided, yet you’d be surprised at how often it appears. Would you have guessed that the whole-wheat bread you purchased contained sugar? The whole-wheat crackers—what about them? Unbelievably, flavored yogurt can have just as much sugar as a Snickers bar. The list is endless and includes vitamin water, dressings, marinades, sauces, and meal replacement products. You’ll be surprised by how many products have added sugar when you read the labels.
Sip More Water
A necessary nutrient is water. It’s required to convert food into energy, facilitate the delivery of nutrients to your muscles, and maintain your essential organs. Dehydration is a true energy killer, as if that weren’t enough. You’re already dehydrated if you experience thirst. Make sure to drink continuously throughout the day and try to consume at least two liters. Add one liter for every hour spent working out.
Boost Your Protein
For muscles to grow and be maintained, protein is required. In addition to fat, losing weight can occasionally lead to the loss of muscle. Make sure you consume enough protein to prevent this. Protein takes the longest and uses the greatest energy to digest among all the macronutrients, including fat and carbs. Protein takes a little longer to digest than other foods, so your body will burn calories while you’re eating it, keeping you feeling fuller for longer. In the end, this may result in consuming less calories. According to one study, increasing protein consumption from 15 to 30 percent of daily calories increased satiety, reduced total calorie intake, and enhanced weight reduction. This was done while maintaining the same consumption of calories and carbohydrates.
For Abs, Math Is a Really Cool Thing
Approximately 1.2 to 1.5 grams of protein per kilogram of body weight is the slightly higher recommended consumption of protein. But you have to do some math to figure out how much protein you need to grow muscle and burn fat. Find out what your body fat is first. Subtracting your fat mass from your total body mass is a simple method of estimating your body fat. Next, calculate the percentage by dividing that figure by your entire body mass. Your body fat percentage is 12.5%, for instance, if your weight is 160 pounds and your fat mass is 20 pounds. You have a body fat percentage of 15.6% at 160 pounds with 25 pounds of body fat.
Take your entire weight and deduct your fat mass to get your lean mass-based protein requirements. To calculate your required daily intake of protein, multiply that figure by 1.2 or 1.5 grams. You require between 168 and 210 grams of protein per day if your lean mass is 140 pounds (160 pounds total weight minus 20 pounds fat mass).
Exercise Is Necessary for Abs!
For the best outcomes, fitness must be prioritized in addition to nutrition. Strength training is necessary to gain muscle, but cardiovascular exercise is also crucial. You need to engage in some form of cardiovascular exercise to improve the amount of calories burned in order to shed the fat covering your abs. Aim to incorporate the subsequent elements into your scheme.
Strengthening Exercise
To gain lean muscle mass and increase strength, one must engage in strength training. Every major muscle group should be strength trained two to three times a week. You can perform resistance exercises with your own body weight or with the help of external resistance such as bands, dumbbells, kettlebells, or barbells.
It takes commitment, perseverance, and a comprehensive approach to fitness and health to reveal a six-pack. You can get noticeable abs by concentrating on decreasing body fat with a well-rounded diet and exercise regimen. Remain determined, have patience, and never forget that the trip is just as important as the destination.