“Get six-pack abs in six weeks.” It’s a statement that is often used by magazines or fitness websites, claiming that you can get six-pack abs in a few weeks. Is there any truth to this?
Let’s find out!
When Do You Get a Six Pack?
A six-pack shows itself when the layer of fat on top is low enough. The visibility of your abs can greatly depend on your body type. Some people even have an eight pack or a four pack. Usually, the abs become visible when men have a fat percentage below 10%. Women can have visible six-pack abs with a fat percentage up to 18%.
Men – When Do You Start Seeing Six-Pack Abs?
Women – When Do You Start Seeing Six-Pack Abs?
Getting a Six-Pack Within Six Weeks
Whether you will be able to get yourself six-pack abs within a six-week period, depends on a number of things.
- Starting position
What is your current state? Your weight, fat percentage and so on.
Are you good at physical activities? How effective are exercises for you?
Do you have a goal? What is your goal worth?
A healthy man with about 15% body fat could theoretically get visible six-pack abs within the next 6-8 weeks. This is because there is not a lot of fat to burn before the body fat percentage drops below 10%, which is when abs start becoming visible.
Of course, said healthy man could get visible six-pack abs even faster. This would come at a price though, as muscle tissue might also get broken down in order to drop that much weight in such a short period.
Now, what if we discussed a healthy man with a body fat percentage of 25%. In order to get visible six-pack abs the healthy way, it will probably take somewhere between 6 and 12 months of training and weight loss.
So there you have it. You might think that 6-12 months is a long time, and to some it is. Nonetheless, it is definitely possible to reach such a goal. Just note that these results won’t pop up overnight.
Tips on How to Get a Six-Pack
Your training will of course be very important for getting the results you want. However, nutrition might be just as important, especially if you want to drop in body fat so you can flaunt your six-pack abs.
- Make sure you eat healthy and that you consume enough protein.
- Avoid as many empty calories as possible. For example: candy, chips and soft drinks.
- Make sure that you consume enough fiber, vitamins and minerals.
- Ideally, you will want to plan 3 strength training sessions per week, during which you will focus on maintaining muscle mass. When you’re losing weight, your body fat percentage drops. By regularly activating your muscles, you are protecting your body from breaking down muscle tissue.
- Keep moving! Just strength training won’t do the trick. Implementing intensive cardio is essential for both body and mind. Furthermore, it increases your base metabolic rate, which can cause you to burn fat easier.
Don’t Lose Weight Too Fast
Is your fat percentage high? Do not use a radical diet. Just try to eat fewer calories than your body needs. Extreme diets are often detrimental to muscle mass and it increases risks of nutrient deficits.
Consuming about 10-20% less than your BMR is recommended. This often comes down to a decrease of 250-500 calories per day.
Another thing to note, is that low carb diets and keto diets might not be as effective in the long run. This often comes down to your own dedication. Low carb diets can cause you to lose a lot of weight very quickly. However, you will eventually hit a plateau.
This is why it is often more effective to just keep eating whatever you want. The thing that needs change, is the quantity. Sure, have that piece of chocolate in the afternoon if you like! Just don’t eat any in the evening.
Losing about 10-20% of your daily food intake can often be achieved by cutting down on unhealthy eating habits. Think of soft drinks, cookies and so on.
Should You Train Your Belly Daily?
The abs don’t have to be worked every day, because they have a limited capacity to grow. Furthermore, you are working your abs whenever you are performing deadlifts or squats. Specifically targeting the abs once or twice a week is more than enough.
Once a week, you should focus on muscle strength, and once a week you can focus on muscular endurance by increasing volume. This ensures the abs to be stimulated enough in order to become stronger.
Nothing kills progression more than a lack of progress. People either have unrealistic expectations or they are not following their weight loss protocol.
Without consistency and motivation, you will not be able to maintain your weight loss protocol. Be patient. Slow progress is progress nonetheless.
Most people already have a six-pack. The thing is that it’s often hidden beneath a layer of fat. In order to make six-pack abs visible, you will have to lower your body fat percentage.
This can be achieved by working out and eating healthy. To most people that have a relatively high body fat percentage, it’s often not realistic to get six-pack abs within a period of 6 weeks.
Big results require a lot of hard work. This is okay. Forget the possibilities of shortcuts and just go for it. If you have a goal that you want to achieve, you can absolutely do so!
Lastly: don’t have too many short-term goals. Make them count in the long run!
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