Many people aspire to have six-pack abs, but only a few have succeeded. You need time and dedication to get six-pack abs.
To achieve the six-pack, train hard, sweat often and adopt discipline in your eating and drinking habits. Fortunately, anyone can get abs because we all have ab muscles.
If you’re searching for how long it takes to get abs, you are in the right place. While it’s a grueling ordeal, it’s not impossible. You only need to know how long it takes and what behaviors you need to get the six-packs.
Several factors influence the strength and appearance of your six-packs. However, you still need regular training through core exercises to help your six-pack be more effective and visible.
This article describes how long it takes to get six-pack abs.
What is a Six-Pack?
Abs are the rectus abdominis muscles, a segmented muscle on the front of your abdomen between your lower ribs and the pelvis.
It is a long and relatively narrow muscle that runs from your sternum to your pubic bone. It dynamically flexes your spine forward and gives chilled-abs a distinctive appearance.
The abs comprise the six-pack, a sheet of muscles covering your abdominal wall. They comprise excessively developed rounded muscle bellies separated by horizontal tendinous intersections that resemble a six-pack of beverage cans.
It comes from the appearance of visible rows of 4-8 distinct muscular segments that you can see on people with low body fat.
People often confuse core and abs and believe a six-pack signifies a strong core. However, this is far from the truth. Many important muscles compress your core, so it is possible to develop a ripped six-pack and still have a weak core.
You can use different ways to get the six-pack abs. Combining exercises with healthy strategies for reducing body fat can give you stronger and defined six-pack abs.
Planks are the best exercise to get six-pack abs. Holding a rigid position extends your abs time under tension to trigger growth and stabilize your spine.
How Long Does it Take to Be Visible
It’s difficult to quantify how long you need to lose body fat and show abdominal muscles as many factors influence that.
The time needed to see six-pack abs vary depending on the body fat percentage you are starting with. It can take anywhere from three months to two years to unveil your six-pack abs.
The factors that affect the visibility of your abs include the number of cardio workouts you’re doing, the volume of non-exercise activity thermogenesis activity you do, and how you separate your training.
Your nutrition, stress levels, and sleep quality can also determine your abs’ visibility. For example, regular sleeping less than seven hours causes greater rates of obesity and weight gain, affecting the visibility of your abs.
Genetics also play an important role in how long it takes for the six-pack abs to appear. They influence the specific body fat percentage your abs will be visible.
If you store more fat in your hips, you may need to burn a higher body fat percentage for the abs to appear.
Therefore, recognize the part that genetics plays in getting the six-pack abs. Your genetics and body shape always determine how long it takes to get a six-pack.
It will also depend on how much fat you need to lose to see your abs. While we all have core muscles, some people are naturally more muscular than others. Hence, we all have unique body types that determine how fast you get the six-pack abs.
Changes in water weight, muscle mass, hormones, stress, and lifestyle can all affect your ability to maintain visible abs.
There are several concrete things you can do to speed up the process. The first step is to reduce your body fat using diet and exercise. Aim to lose one to two percent of body fat per month as a good rule of thumb.
However, there is no one-size-fits-all with nutrition and fitness. Know the limits of keeping your goals healthy and tailor your training and nutrition to achieve your body composition goals.
How Low-Body Fat Percentage Needs to be for Visible Abs
Six-packs require working out your abs, restricting calories, and losing fat until you see the muscles.
You will need a leaner physique, typically within the athletic range. While there is no universal body fat percentage at which six-packs become visible, the typical ballpark ranges from 10 to 12% body fat for men and 16-20% body fat for women.
The biggest underlying factor regarding six-pack visibility is how much subcutaneous fat you store around your stomach. Greater visceral fat levels may not affect the visibility of your six-pack abs to the same extent as the subcutaneous fat.
In most cases, visible six-pack abs require a body fat percentage much lower than what you need for general health benefits.
Some people have a bit more belly fat than others which can cover up the six-pack abs. Depending on genetics, health conditions, and lifestyle factors, losing belly fat can be incredibly challenging and easier for others.
If you aim to achieve visible abs, focus on muscle retention and lowering your body fat percentage. Losing subcutaneous and visceral fat is the first step to unearthing your abs. Most experts advise getting a calorie deficit through diet rather than exercise. Doing ab exercises can strengthen and sharpen you have muscles.
The body fat percentage needed to see your six-pack abdominal muscle varies between men and women. You need to lower your body fat to about 14 to 20% for women and 6 to 13% for men.
If you want chiseled abs, you need to get the body fat percentage below 12% for men and 15% for women.
Abs’s ideal body fat percentage differs per person depending on how you carry weight, your fitness routine, and where you store fat.
Some people will see their abdominal muscles at a higher body fat percentage. Others may need to cut further to achieve a shredded look and show their abdominal muscles. You can determine your body fat percentage is by using body circumference measurements.
However, there are some things you can do to expedite the process. You can tweak your nutrition to lower the body fat percentage more efficiently. You can also incorporate the non-exercise activity thermogenesis to burn energy.
Some non-exercise activities include walking up a flight of stairs, dog-walking, grocery shopping, or performing household chores.
These activities count for more of your overall daily calorie burn than the daily workout routine. Start doing plank variations for crunching to speed up the process.
Health Question With Six-Pack
The visibility of your abdomen muscles has no bearing on how fit you are or how healthy you are.
A good-looking core doesn’t mean you’re automatically healthy, and having abs is not the right motivation for everyone. If you find it difficult to maintain a leaner body fat percentage to achieve six-pack abs, don’t try getting them.
Maintaining a six-pack is not healthy for your body because you have less than 10% body fat. Doctors often recommend having closer to 15% for men and 20% for women.
If you maintain body fat less than 10%, you can reduce bladder control and bowel function, cause hormonal imbalance, weaken the immune system, and increase the risk of injury.
Getting six-packs also involves eliminating salt from your diet, affecting your nerves and muscle function.
The entire process of getting six-pack can compromise your health and increase the risk of injuries. For example, an ab workout regimen is notoriously dangerous because of excessive abdominal crunches.
Overdoing the ab exercises can flatten the lumbar curve and weaken the spinal structure. In most cases, following a strict diet plan to get six-pack abs may impede your social life or affect your mental health.
Keep in mind that when adding abs, building muscle tone and strength around your tummy is not just for aesthetic purposes.
If your goal is to achieve physical abs, it’s important to follow safety advice. Check with your GP or a registered dietitian before starting gaining six-pack abs.
Everyone going to the gym aspires to get a visible six-pack as the epitome of fitness.
However, sculpting a six-pack is hard with a little suffering. General, the body fat percentage for getting visible six-packs is way below those needed for optimal general health and fitness.
You may need extra work through exercise and diet to achieve the six-packs.
There are several ways crucial to getting abs. Combining exercises and fat loss methods will help you get the six-pack abs with ease. The first step to reveal your chiseled midsection is to reduce your body fat since getting a six-pack varies with the amount of body fat you have.
Focus on both diet and exercise to lower your body fat effectively. You should also know the route to get a six-pack that differs for every individual.
Justin Rodriguez has spent most of his adult life inspiring people to take their fitness more seriously. He is not new to the business of providing practical solutions for those looking to set and smash their fitness goals. From sharing professional tips and tricks to recommending awesome products, Justin Rodriguez helps just about anyone who wants to get the best out of their workout routines.Having gathered a lot of experience both in and outside the gym, Justin Rodriguez uses DSW Fitness as a medium to show you exactly how to get that great-looking body with toned muscles you’ve always wanted.