As a general rule, the average person who starts an exercise routine at the gym, is attracted to the idea of developing their abdominal muscles.
Chiseled, ripped abs are the holy grail of many enthusiasts of fitness. Great abs tell the world you are lean and strong and that bacon double cheeseburger has no influence over you.
Abs are not easily achievable, however. Aside from other muscle groups, the majority of everyone’s hashtag fitness goal on social media has to do with abs. Who can blame six-pack owners for showing off? There is nothing as admirable as a well-defined midsection.
How Long Does It Take To Get Abs?
The length of time to get abs varies for every person. Men generally get abs faster than women, with all other variables being constant.
Suffice it to say that everyone wants the elusive six-pack, but not everyone knows exactly how to get them, and how long it takes. It isn’t a super-secret. Getting chiseled abs simply involves shrinking the fat layer that covers your muscles so you can see your defined abs.
This requires exercise and dedication to an adequate diet. How long to get a six-pack? This depends on how much commitment you have to working out and eating clean.
Athletes not included, most folks have a layer of fat called subcutaneous fat veiled over their abdomen muscles. Some of it is nearer the skin surface. This fat covers your abs. This means that you do have them, you just need to unearth them, so to speak.
Some of it is called visceral fat, deep within the cavity of your abdomen.
There is no quick and easy method of acquiring six-pack abs. It involves commitment and discipline to regular exercise and healthy, clean eating, including strength training and cardio.
While the process can take hard work and time, your six-pack is a fitness goal that can be attained by staying committed to the process.
What On Earth Is A Six-Pack?
The rectus abdominis is the major muscle responsible for that washboard appearance in the abdomen. It is a muscle divided into left and right that sit parallel to each other.
Connective tissue divides each half into segments of 3. These bands of tissue give your muscles the appearance of being a six-pack. If you are still confused at this point, ab muscles are called six-packs because they remind everyone of the way a six-pack of beer looks.
This muscle is a flat, long band of fibers that vertically extend to underneath your ribs from the pubic bone. This functions to hold all your internal organs together in their proper places and lies on top.
If your rectus abdominis is hidden beneath fat layers, your ab muscles won’t be visible regardless of how toned your muscles are.
Body fat is subcutaneous, lying beneath the skin. It is the squishy stuff forming your belly that you can grab with your hands that are on top of your muscles.
Visceral fat, forming around ten percent of your body, lies beneath the abdomen wall and envelops the liver and intestines.
Your belly fat secretes substances and hormones, causing inflammation in low-levels. This directly affects the development of dementia, heart disease, and certain cancer.
Targeting the midsection like doing crunches is great for toning the muscles in your abdomen. However, losing both visceral and subcutaneous fat is step one to unearthing your abdominals.
You need to lower your body fat level to twenty-percent for women or thirteen percent in men to be in the category of athletes.
Some folks don’t have the genes for a six-pack. The reason is they have thick tissue and skin surrounding the rectus abdominis, which makes it harder to show ripped abs.
Some folks have angled or asymmetrical tendons that cross over the rectus abdominis, which don’t make them look very “washboard.”
The First Month
To lessen your percentage of body fat, you will need to overhaul your diet and increase your physical activity. If you’ve ever heard someone say that abs are created in the kitchen, this is true.
Cutting out alcohol, potatoes, white pasta, white rice, white bread, and sugar plus drinking less alcohol will get you on your way to more defined abs. In the first month, do full-body workouts. Focus on exercising from the core.
Raise your metabolism and train for most days of the week. Do an hour per session minimum. Aim for oblique exercises like side planks and wood chops.
Do high frequency, higher intensity, less duration. Include ab exercises in every session, including an opposite knee to elbow crunches and leg extensions.
Flush out bodily toxins each session by sweating. This helps reduce fat. In your quest for abs, you don’t need to maintain the same intensity in the first month. But you do still need to work out hard. Eat cleanly ninety percent of the time. Remember, this is a twelve-month journey for real habits to form.
Steps To Getting Ripped
The good news is that you already have a six-pack. You only need to unearth them, which is not easy nor quick. Abdominal muscle exercise targets your abs to shape and strengthen them.
Lower Your Body Fat
It can be painstaking and long to lower the percentage of your body fat. Most women and men need to lose half of the fat in their bodies to show their abdominal muscles. It is achievable and safe to lose one percent of body fat per month.
With this kind of math, it can take women around two years to achieve 6-pack levels of fat loss. Most men need about fifteen months.
At this point, you probably already know that you can’t spot-reduce or target a body part to lose less fat. You also can’t outrun a bad diet that consists of sugary treats, post-work pints, and take-aways with a handful of sessions at the gym. To acquire a six-pack, you need extreme commitment.
For most people, body fat that equals more than twenty-five percent is generally considered obese. This can lead to cardiovascular issues and heart disease.
Your quest for abs will most likely be great for your overall health. The less body fat you have, the more your abs have a chance to appear. You can calculate your body fat using various calipers that measure your subcutaneous fat thickness.
You can also have your body analyzed using a bioelectrical impedance analysis. Some get weighed underwater to measure body fat based on water buoyancy.
Managing exercise and diet will lower body fat. You can begin by calculating how many calories you need per day and then lessen this amount per day to begin to lose weight.
The magic bullet for fat-loss seems to be cardio plus weight-lifting. Half-Hour cardio work-out and then half an hour of strength training thrice weekly for a year will help whittle down your waist circumference more than folks that just do routine aerobics.
You won’t need a set of weights or fancy equipment to strengthen and build core muscles. There is an ab workout using a resistance band that you can do anywhere from a hotel room, office gym, or living room. Do fifteen repetitions of resistance ab workout band moves to score a strong core.
Do other ab exercises to target these particular muscles. You will most likely feel sore after the first session. Your muscles will soon feel less sored as your body adapts. You will begin to see both mental and physical changes in your body.
You will most likely have increased energy as a result. Find a training partner or coach if this helps you. Do whatever works. The more you do the exercises, the stronger you will get. You will most likely begin to look forward to sculpting and strengthening your body as your muscles get stronger.
Intermittent High-Intensity Exercise
Intermittent, high-intensity exercise includes cycling at a high pace for eight seconds and then a slower pace for twelve seconds.
It also consists of a twenty-second sprint followed by forty-seconds of walking and then doing this again. Women who do this thrice-weekly lost more fat in their bodies than those who exercised steadily.
Also known in some circles as High-Intensity Interval Training or HIIT, this workout is ideal for busy schedules. Whether you want to get in shape for an event coming up or squeezing in a workout during your lunch break, you can make significant progress in just fifteen minutes of HIIT thrice-weekly than jogging for an hour on the gym.
High-intensity interval training improves your capacity for aerobics as much as two months of training for endurance. A HIIT workout burns more calories and jumpstarts the repair cycle of your body.
Thus, you also burn calories after your workout. HIIT exercises can include rowing, jumping rope, biking, or running. However, you don’t need equipment for a great workout. Lunges, jumps, and anything plyometric, fast feet, and high knee-exercises all work out great.
You want to push your heart to its maximum. This is why for abs, pumping your biceps with a dumbbell won’t work as well, since your heart rate remains somewhat steady, and you work your biceps to its maximum instead of your heart.
Increase Protein in Your Diet
You may lose lean muscle when you lose weight. Consume protein in adequate amounts to help maintain muscle mass. Protein is your muscles’ building blocks.
For every pound you weigh, eat 1.5 grams of protein. You preserve lean muscles when you eat more protein as you exercise. Choose food rich in protein, including nuts, legumes, turkey, beef, and chicken. Greek yogurt is also rich in protein.
If you are aiming for a defined six-pack, it is essential to change your diet. Specific food groups enhance fat burning, boost metabolism, and keep you from feeling hungry between meals.
Other kinds of food contribute only sugar and empty calories, increasing excessive body fat and weight gain. Get more definition in your abs by eating certain food and avoiding other kinds to maximize your progress.
Your kitchen is a great place to begin ab-building. Fill up your diet with whole, nutritious food including high protein, healthy fat, whole grains, veggies, and fruits. These food types are high in antioxidants and micro-nutrients without being high in calories.
They increase fat burning and support weight loss. These also supply healthy fat, protein, and fiber, which play a big role in improving the composition of your body. Overall, focus on fat loss in its entirety rather than trying to do spot reductions.
Proteins like meat and fish promote a toned abdomen. These also help drop the fat in your belly. Fish like sardines, tuna, mackerel, salmon and milkfish are full of fatty acid omega-3.
This plays a central role in weight control, inflammation, brain function, and heart health. Meat like pork, beef, and chicken are also protein-rich food that helps define your abs. Other sources of protein include eggs, Greek yogurt, and nuts.
Lose a pound a week by cutting out five hundred calories from your everyday diet. Cut fewer calories if you exercise. If you work out daily and burn two hundred fifty calories, cut out two hundred fifty calories from your diet as well.
Calorie reduction is going to lessen your overall body weight which will help define your abs. Depending on how well you manage to reduce calories combined with your level of exercise, you should begin to see more defined abs as the weeks fly by.
So, how long does it take to get abs? It is just a matter of time before your abs begin to make an appearance, provided you follow all the methods mentioned above.
Do what works for you and work within your comfort zone. Experiment and check to see what you are comfortable doing right from the start. Combine a great workout with a diet that works for you, and before too long, you will see your abs begin to surface.
Keep in mind that no one has the same level of metabolism, determination, Time, commitment or body-type. You can try and squeeze in workouts at the office if you are strapped for time, and begin making your home-cooked meals to get you on your way.
Not surprisingly, your results will vary from everyone else’s. One thing’s for sure, and that’s the fact that no matter what, taking baby steps and taking that very first step towards getting abs will get you on your way towards the once-elusive, chiseled 6-pack.