You want to get six pack abs and you want it fast.
I’ve been there and I got what I wanted.
After reading this article, you will know exactly how fast can you expect to get it.
The Two Elements of Getting Six Pack Abs
To get six pack abs, you need to nail two things at the same time:
- Big Ab Muscles
- 8-10% Body Fat
You need to train and diet (unless you are sitting at 8-10% body fat, of course)
Training to Build Big Ab Muscles
Building big ab muscles is the most difficult part of getting six pack abs.
Don’t listen to people who claim that you already have six pack abs under your belly fat.
If you didn’t train your ab muscles, you don’t have six pack abs under your belly fat.
Ab muscles are still muscles. Assuming that you accidentally built six pack abs without training your abs is silly.
Training is harder than losing weight. It’s tough. By training, I don’t mean working out. I mean real training. Pushing your body to its limits. This is exactly what you have to do if you want to build six pack abs.
Training is more of a mind game than a muscle game. Your brain will always give up before your body. You need mental toughness to push through.
When you are training hard, your brain will come up with millions of reasons why you don’t actually need to do this.
If you decide to quit, you are done.
When I was training for my six pack abs, my brain tried to trick me into quitting too.
“Why do you need this anyway? Look at everybody else. Nobody around you has six pack abs but they are doing fine. Come on just quit and let’s have a beer”
“The people who have six pack abs are on drugs. You can’t do it naturally. Stop dreaming and get real. Come on lets just quit and forget about it!”
“OK OK, enough. You already got in shape. You look good enough now. There’s no reason to continue. Do you think you will be a fitness model?!”
“If you do one more push-up we are both going to die. You are putting your life in danger for your silly dreams!!!”
“Last night you slept for only 4 hours, just skip training today and let’s do it tomorrow!”
But I didn’t quit. Not once. I was no lesser than men who had six pack abs and I would get it. And I got what I wanted.
You need to train hard. There are no ifs, ands or buts about it.
If you learn how to do the exercises and train hard, you can build big ab muscles within 2.5-6.5 months depending on your athletic history (provided that you are not obese).
Read more about six pack abs training here.
How to Achieve 8-10% Body Fat
If you build big ab muscles, they will be visible when your body fat level is around 8-10%.
If your body fat is above 10%, you need to lose fat.
Dieting is easier than building muscles but make no mistake. It’s still not that easy.
When you are training hard, dieting can be tricky. You can’t diet like a normal person.
You need more protein than a regular person because you will be building muscles. The beauty of protein is it’s the most filling nutrient. If you love eating eggs, that’s great because eggs are extremely nutritious and filling. In addition to eggs, eat other animal protein sources such as beef, lamb, pork, poultry, fish, cottage cheese and so on.
Add some animal fat and fruits and that’s your diet.
You can read more about six pack diet here.
How fast you can get down to 8-10% body fat levels will depend on your starting point.
Below, we will examine 3 men with different levels of body fat and try to predict how long it will take them to build six pack abs.
Examples of How Long Should It Take to Build Six Pack Abs
The fatter you are, the longer it will take you to build six pack abs.
You need to learn your body fat percentage first.
It’s easy to determine your body fat percentage. Get a skinfold caliper and follow the instructions. It will take you 5 minutes to know your body fat.
If your body fat is above 30%, you need to lose weight first. Don’t start training until you reach below 30% of body fat or you risk injury. Training doesn’t burn much calories so it’s best to channel your energy to losing weight. Read the losing weight category of The Winning Lane. What you learn from those articles will quickly put you on the right track. When you get down to at least 30% of body fat, come back here. This article will be waiting for you.
If you are already below 30% of body fat, you can start training and losing fat at the same time.
The lower your body fat, the quicker you will get six pack abs.
Let’s study 3 examples:
Example No 1: Male, 5’10”, 30% body fat, 200 pounds:
There’s a total of 60 pounds of fat in this man’s body. For a visible set of six pack abs, this man has to get down below 20 pounds of body fat. In other words, he needs to get his body fat percentage to 8-10%. So, this man needs to lose at least 40 pounds of body fat.
1 pound of fat contains 3,500 calories. So, 40 pounds of fat contains 140,000 calories.
This man needs to achieve a total of 140,000 calorie deficit to achieve a 40-pound fat loss.
While training hard, we are looking for a moderate calorie deficit because you need energy to complete the workouts. At a higher body fat, you can create a higher deficit because your body has enough fat storage to handle the deficit. As you go down to lower body fat levels, the deficit will shrink and it will be harder to lose fat.
Let’s be optimistic and assume that this man has an iron will (which he needs to have if he wants six pack abs). He can create an average daily deficit of 700 calories.
If this man trains hard and creates an average daily deficit of 700 calories, he can get six pack abs in 140,000/700=200 days.
200 days is about 6.5 months. Not bad.
Example No 2: Male, 5’10”, 20% body fat, 180 pounds:
There’s a total of 36 pounds of fat in this man’s body. For a visible set of six pack abs he needs to lose at least 16 pounds of fat.
1 pound of fat contains 3,500 calories. So, 16 pounds of fat contains 56,000 calories.
This man needs to achieve a total of 56,000 calorie deficit to achieve a 16 pound of fat loss.
Since his starting body fat is already low, this man can create a lower calorie deficit than our previous fellow.
If he has an iron will, he can create an average daily deficit of 500 calories.
If this man trains hard and creates an average daily deficit of 500 calories, he can get six pack abs in 56,000/500=112 days.
112 days is about 3.5 months. Very nice.
Example No 3: Male, 5’10”, 15% body fat, 165 pounds
There’s a total of 25 pounds of fat in this man’s body. For a visible set of six pack abs he needs to lose at least 5 pounds of fat.
1 pound of fat contains 3,500 calories. So, 5 pounds of fat contains 17,500 calories.
This man needs to achieve a total of 17,500 calorie deficit to achieve a 5 pound of fat loss.
Don’t forget that the men in our first two examples will already have a training history when they reach 15% of body fat. This man starts training at 15% of body fat. He needs to build some muscle and create a mild calorie deficit.
An average daily deficit of 250 calories is enough for him to achieve both his goals at the same time.
For a total of 56000 calorie deficit he needs 17,500/250=70 days.
70 days is about 2.5 months. Perfect.
If your body fat percentage is less than or equal to 30%, it will take you less than 7 months to build six pack abs provided that you train hard and follow your diet. Obese men should lose weight first before they consider getting six pack abs.
If you have a training history, you can get faster results.
While it’s not easy, it’s well-worth your effort to get six pack abs. Believe that you can do it, and you will.
Getting six pack abs was one of the best decisions of my life. Benefits of getting six pack abs went beyond my expectations. My efforts paid their dividends and they still keep paying. It’s a gift that keeps giving.
Don’t let difficult tasks intimidate you. You have to get out of your comfort zone or nothing will happen.
A man’s life is never easy. You have to perform.
Anything worth achieving in life will inevitably involve tedious, boring, hard work.
The ability to go through hardship and come out succeeding is not something you can buy.
Building six pack abs will give you the blueprint for success. Do it and you will have a success formula to serve you for life.
Don’t let anybody make you believe that you can’t do it.
I was a fat couch potato and I did it. So can you.