Visible abdominal muscles, also known as six-pack abs (named after the number of muscles that tend to appear on those who have worked hard enough to get them), are the one thing that seemingly everyone wants.
Prepping for bathing suit season? Of course, you want some strong abs to show off. Like to wear cropped shirts? Well, nothing goes better with them than washboard abs.
The trouble lies in getting those ab muscles to pop. How long does it take? Well, the answer to that question depends on things like your genes, diet choices, and exercise.
Let's go over them all here.
What's Covering Your Six Pack?
Before you can even think about starting to develop a six-pack, you first need to consider what your current body looks like. Do you have any belly fat covering those midsection muscles? This is normal, and even the fittest people sometimes have a thin layer of fat here because it protects the organs within.
Underneath that fat, there will be some muscle groups protecting those organs too. Your six-pack muscles are in the front, part of the rectus abdominis (where the term “abs” comes from).
The muscle groups to the sides are your obliques. These muscles aren't designed just for show, but also to help keep you upright. If you've heard anyone mention the "core," this is what they're referring to.
The stronger your core is, the better you'll be able to hold yourself upright. Slipped on a wet floor? Well, with a strong core, you might be able to catch yourself and keep yourself from getting injured.
Suffer from back pain? If you strengthen your core muscles, you'll be able to prevent some of that pain, particularly if you often lift heavy things. The stronger those muscles are, the better off you'll be. Sometimes vanity isn't the only reason to exercise!
Starting With Diet and Exercise
Okay. You just started your new healthy diet. You've decided to eat right, which means focusing on nutrient-rich foods, like fruits and vegetables, and even lean protein, and cutting out the sugary snacks, processed foods, and soft drinks.
You eat healthy meals or maybe even follow a specific diet plan. Now you're on your way to getting that six-pack, right? Well, kind of.
If you truly want beach-ready abs, you need to do more than just cut your calorie intake. You also have to do some hard work and get into a workout routine. Ideally, your ab workout plan should consist of two different components: cardio and resistance training.
You need cardio because it will improve your cardiovascular system and help you burn fat and lose weight. Then, you can introduce resistance exercises to build up your muscles. It's a combination effort.
The Role of Genetics
Did you know that genetics, or more specifically, your body shape, plays a role in how quickly you can get those six-pack abs to emerge? Some people, particularly those with an apple body shape, end up gaining weight mostly in the abdominal region.
As you can imagine, this not only gives them more belly fat to lose through diet and exercise, but it also makes those methods a little less effective. Someone with this body type needs to work a bit harder to lose weight in that area because their body is so determined to put it on. As a result, they might see muscle mass gains in other areas of their bodies first.
Protein Intake Matters
If you want to build muscles, then you need to increase your protein intake. Protein goes directly to your muscles, providing fuel so they can work and grow. This is why bodybuilders drink protein shakes or incorporate protein powder into their smoothies and drinks. The more protein you ingest (within reason, of course), the more you're providing the essentials your muscles will need to grow.
What does this have to do with that six-pack? Your abs are muscles. To enhance them, you need to have enough protein in your system. Consider adding a protein supplement to your daily diet, especially right before a workout.
Focus on Fat Burning
Since your abdominals are covered by a layer of fat, doing fat-burning exercises is the key to getting those muscles exposed. Do plenty of cardio to experience weight loss, especially if you're dieting. If you aren't sure which fat-burning exercises are for you, no stress — you have a lot of options.
Consider starting with aerobic exercises such as running, swimming, or high-intensity interval training, also called HIIT. All of them can help you burn fat fairly rapidly. When combined with your resistance exercises such as sit-ups, crunches, squats, and deadlifts, you’ll be able to get that visible six-pack that you've always wanted.
Consider Changing Your Diet
Diet plays a huge role in losing body fat. If you want abs that you can show off, then you'll need to choose a diet that helps burn off the fat in your abdominal region. For example, the keto diet is designed to put your body into a state of ketosis when it uses your fat stores for fuel. It can take care of your belly fat fairly quickly.
Other diets can be just as effective as long as you adhere to their guidelines. According to fitness experts, if you want to lose a pound of weight a week, you need a daily 500 calorie deficit.
For example, if you burn 2,500 calories, you’ll want to eat no more than 2,000 calories. If you can stick with this type of deficit, then you will start to lose body fat. With that said, sometimes eating special diets can speed up the amount of time it takes to see results.
Average Body Fat Loss
Did you know that the average person who starts working out and follows healthy eating right should lose about one percent body fat per month?
In the first few months, you may find yourself losing a bit more body fat percentage before hitting that plateau and seeing your progress taper off. It differs for everyone, but that one percent is the amount of fat you want to achieve for your visible abs.
Note that the measurement here is in percentages, not pounds, because everyone is different. If one person loses five pounds and can suddenly see their ab muscles, then that's great, but someone else might need to lose 50 pounds.
By focusing on body composition, which is the ratio of body fat to muscle instead of pounds, you get a far better look at your progress.
As you begin your fitness andhealthy meal routine, you won't see the bodyweight numbers on the scale change a whole lot. Since your muscles start to grow when you begin exercising, they'll slowly take over as you burn off your body fat.
Your weight won't extremely change, but you'll see yourself getting thinner and more fit when you look in the mirror. This is what matters. Until those muscles begin to pop, these are the fitness goals you want to aim for.
What the Experts Have To Say About Building Muscles
If you're looking for a general time frame for that six-pack, it helps to consult withthe experts. According to them, if you lose an ideal amount of body fat in a month and aren't extremely overweight, then you'll see those abdominal muscles in:
- Women: Between 20 months and 26 months
- Men: Between 15 months and 21 months
Obviously, there are some additional factors here. Men lose weight faster than women, particularly in the belly region. Also, the number of months that it takes to get those desired muscles depends on your overall dedication to your diet and exercise plan.
So, How Long Until You Get That Six-Pack?
As you've probably guessed from reading this article, there is no right answer to that question. You can't wave a magic wand and immediately have abs that you want to show off. You can't start dieting and exercising and then expect to see a perfectsix-pack in a month (unless you're very thin, to begin with.)
How much fat you lose and the muscle you gain depends on multiple factors, from genetics to dedication. There's a lot more to it than just cutting out the junk foods and getting on a treadmill.
How long will it take you to get that six-pack? It's up to you, and there is no right or wrong answer. Everyone is unique, and everyone’s fitness journey is truly one-of-a-kind.
Sources:
How Long Does it Take to Get Six Pack Abs | MedicineNet
Is There a Cheat Code to Get Six Pack Abs Faster? | Healthline
About Author: Mario Mendias
