How long does it take to get abs?

Ripped and sexy abs are the holy grail of many fitness enthusiasts. They show you are working hard and that lasagna and ice cream can’t persuade you to ruin your discipline.

How long it takes for your abs to show it will depend on the body fat % of your body! That has nothing to do with how often you train your core.

The more fat you have, the longer it will take to shed and showcase your abs. Regardless of how well-toned your rectus abdominis is, if it’s hidden under layers of fat, your abs won’t be visible.

And the process will vary greatly depending on genetics. The body fat percentage needed to see your pack of abdominal muscles falls somewhere around 14 to 20% for women and 6 to 13% for men. It is different from person A to person B you don’t get to choose where to burn body fat from. If your body genes tell your body to burn fat from the stomach section last, you will have to be on a pretty low body fat percentage before you can see your abs.

It could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months. But then again, it really depends where you are at on your fitness journey.

3 things that will get you closer to the desired goal- ABS

1 Reduce calories

Cut about 500- 700 calories from your daily diet if you want to lose one pound a week. A pound of fat is 3500 calories.

2 Increase protein intake

When you lose weight, you also lose lean muscle. To help maintain muscle mass, it’s important to consume adequate amounts of protein, the building block of muscle.

Aim for roughly 1.5 to 2 grams for every kilogram of weight.

Protein-rich foods include chicken, beef, turkey, legumes, nuts, and certain dairy products like Greek yoghurt.

3 Choose high-intensity intermittent exercises & Strenght training!

Examples of simple high-intensity intermittent exercise include:

• sprinting for 20 seconds followed by walking for 40, and repeat

• cycling at an all-out pace for 8 seconds followed by a low-intensity pace for 12 seconds.

Add resistance training

Cardio plus lifting weights seems to be the magic bullet in losing fat.

The takeaway

There is no quick and easy way to get six-pack abs. It involves discipline and a commitment to clean, healthy eating and regular exercise, including cardio and strength training.