Many of us think that abs are only for the genetically privileged. But the truth is that everyone is technically capable of getting abs because we all have ab muscles naturally. It just takes time, discipline, and knowing how to get abs.
How to get abs and how long does it take to get abs?
Curious about how to get abs and how long it takes?
Here's roughly how many weeks, months, or years you'll need to dedicate to the process of getting abs. Plus, expert advice on how to adjust your diet and workouts to see your abs faster.
How to Get Six Inch Abs:
Technically, everyone is capable of having abs because we are all born with this particular muscle.
Some of us simply have a little more belly fat than others, which can hide it. Depending on genetics, health, and lifestyle, losing this fat can be incredibly difficult for some and easier for others.
Doing ab exercises can help strengthen and sharpen your abdominal muscles, but the only way to get abs is to lose belly fat and reveal them.
It's also important to understand that "having abs" isn't the right motivation for everyone, and a nice belly doesn't automatically mean you're healthy.
Achieving and maintaining abs is no easy feat. Even some of the most muscular and fit athletes in the world fluctuate between a ripped stomach and a less defined stomach throughout the seasons, because that's how their physiques naturally fluctuate.
Changes in water weight, muscle mass, hormones, stress, lifestyle, etc. can all impact your ability to maintain visible abs.
Also read: CRUNCHS | HOW TO GAIN MASSIVE AND SHAPED ABS?
What percentage of body fat is needed to reveal your abs?
To get abs, you need a leaner physique, usually athletic.
The body fat percentage needed to see your abs is around 14-20% for women and 6-13% for men.
However, the ideal body fat percentage for abs can vary slightly from person to person, depending on your weight, where you typically store fat, and your fitness routine.
Some will see their abs at a higher percentage, while others may need to cut more to achieve a shredded look and show off their abs.
How to get abs naturally?
To get lean, you have to lose fat, which almost always means losing weight.
It is possible for some people to reveal their abs without losing weight, simply by changing their body composition, but this is probably only possible for already thin people who don't have a lot of belly fat to lose. Plus, the recount can be a really slow and difficult process.
Fat is a form of stored energy. When you eat a surplus of calories, your body stores that energy to use later, usually as fat.
And when food calories aren't readily available for fuel—for example, between meals, during sleep, exercise, or fasting—you use stored energy to sustain yourself.
When you burn more calories than you consume (calorie deficit), the result is a negative fat balance and ultimately fat loss. And when you eat more than you burn, the result is weight gain. So, the focus should be on total fat loss or weight loss to reveal your ab muscles.
So, to become slim you need to:
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Reduce your total daily calorie intake from food and beverages.
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Increase your calorie expenditure through movement or exercise.
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Stay consistent
Learn more: AB CRUNCH | HOW TO GET ABS?
How long does it take to lose belly fat?
By cutting calories, most people can expect to lose about 0.5 to 1 percent of their body weight each week.
which translates to a 1-2% decrease in fat per month.
Of course, you'll also see changes in water weight and a likely reduction in muscle mass during the process, so the scale isn't the best indicator of your success.
Whatever you do, don't try to rush the process. Starving yourself and training for hours to get quick results will only set you up for failure from the start. Choose an approach that is easy to maintain in the long term and be patient.
You can speed up the process by trying to build muscle at the same time, by incorporating strength training exercises into your ab fitness routine.
Remember that getting abs doesn't happen overnight and the time it takes to reach your goals depends on your focus and consistency.
Don't try to be perfect, but try to be patient and consistent.
How to Get Abs and How Long Does It Take to Get Abs for Men?
Here's the approximate time it will take you to reveal your abs based on the Body Composition Starter Guide for Men. (Based on reaching a 10% BF goal). Plus expert advice on how to adjust your diet and workouts to see your abs faster.
Over 25% body fat: 1-2 years to see your abs
If you're in this range, it may take several years for you to lose enough fat to reveal your abs. It can be easy to get discouraged at this point, but with enough time and patience, you'll eventually achieve visible abs.
Recommended approach
Focus on your mindset by staying positive, motivated, and realistic in your approach. Be kind to yourself, embrace failure, take your time, and find a way to love the process. The more you take care of yourself and enjoy the journey, the easier it will be to persevere in the long run.
Don’t try to change everything at once! It’s the small changes that have the biggest impact – find what works for you by adjusting and reassessing as you go.
Start with your diet, as it has the biggest impact on your success. Basic exercises are great, but maintaining a calorie deficit is essential.
Learn the basics of healthy eating and how to eat to lose weight. Learn which healthy foods fit your food preferences and start paying attention to your portion sizes by tracking your daily intake. Over time, you'll start to see patterns in your eating behavior and gain a clearer understanding of which behaviors are holding you back or helping you make progress.
Find the diet and types of workouts that you enjoy and can stick to – this is usually the meal plan that contains the types of foods you enjoy eating regularly. Then learn your calorie and macro ranges and try to stay within those limits by tracking your food and drink intake daily.
Between 14 and 18% body fat: 3 to 6 months to see your abs
If you fall within this range, you can get abs in a matter of months. But to maintain your results, you'll need to adopt a positive mindset and foolproof routines that you can stick with for the long haul.
Recommended approach
Create healthy rituals and try to take better control of your diet by preparing your meals. This will help you reach your caloric and macroeconomic goals more easily.
You may also like this article: ABDOMINAL EXERCISE FOR MEN | THE BEST ABDOMINAL WORKOUT
Eat plenty of whole, nutrient-dense foods.
Aim for a high protein intake and adjust your other macro intakes based on your exercise needs.
Then, closely track everything you eat and drink to make sure you're sticking to your goals.
When it comes to your workouts, keep them challenging by increasing the weight, intensity, and/or modifying the exercises if necessary.
Less than 14% body fat: 1-3 months to see your abs
If you fall into this range, chances are you don't need to lose a lot of weight to get abs and your approach is more about changing your eating habits and stepping up your workouts.
Recommended approach
Focus on tuning your diet. At this point, it’s all about staying disciplined and monitoring your diet and fitness – small bites and sips can really add up.
You can add precision by preparing the majority of your meals. Consider measuring your food portions using a scale or measuring cups and spoons to be as accurate as possible with your macros.
You don't need to starve yourself, but you will likely need to adjust your calories and macros for 4-12 weeks. Cut down on eating out, avoid alcoholic beverages, and limit your cheat meals as much as possible.
For your workouts, be consistent and keep things challenging. You can add more core exercises to tone and define your abs.
You should also take care of yourself by focusing on sleep and reducing stress if necessary.
How to get abs and how long does it take for women to get abs?
Here's an approximate time it will take you to reveal your abs based on the Body Composition Starter Guide for Women. (Based on a 17% body mass goal). Plus, expert advice on how to adjust your diet and workouts to see your abs faster.
Over 30% body fat: 1-2 years to see your abs
If you're in this range, this is a long-term process. It may take several years to discover your abs, but that's no reason to give up or get discouraged. Mindset is everything at this stage!
Recommended approach
Focus on your mindset by creating a strong “why,” practicing self-love, and not trying to change everything at once. Be kind to yourself, embrace failure, and find a way to love the process. The more you take care of yourself and enjoy the journey, the more successful you will be in the long run.
Don't try to change everything at once! Make small changes and find what works for you by adjusting and re-evaluating as you go.
Focus on your nutrition, as it has the biggest impact on your success. Basic exercises are great, but maintaining a calorie deficit is the most important element.
Learn the basics of healthy eating and how to eat to lose weight. Learn which healthy foods fit your food preferences and start paying attention to your portion sizes by tracking your daily intake. Over time, you'll start to see patterns in your eating behavior and gain a clearer understanding of which behaviors are holding you back or helping you make progress.
Between 25 and 30% body fat: 6 months to 1 year to see your abs
If you fall within this range, you can achieve visible abs within a year, but the process will still require a lot of patience and consistency.
Recommended approach
Don't try to rush things. Focus on long-term success by breaking bad habits and creating healthier ones. This will allow you to create a lifestyle change that will stick and help you maintain your abs.
Create a solid plan or system that you can stick to for 6 months to a year. Pick one or two small, achievable goals at a time and keep working towards them. You may need to adapt as you go, so don’t be afraid to make mistakes, they’re part of the improvement process!
Find the diet and types of workouts that you enjoy and can stick with. This is usually the diet that includes the types of foods you enjoy eating regularly. Then learn your calorie and macro ranges and try to stay within those limits by tracking your food and drink intake daily.
Also discover: ABDOMINAL WHEEL | TIPS FOR WORKING YOUR ABS?
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