The time it takes to get “pack” type abs depends on body fat percentage, diet, and exercise.
Everyone has abdominal muscles. These muscles may not be visible due to the fat surrounding them. Some of the fat, called subcutaneous fat, is near the surface of the skin, but there is also fat deep in the abdominal cavity. This is called visceral fat. The more fat a person has, the less defined their abdominal muscles are.
In this article, we describe how long it takes to get visible abs. We also explore changes in eating and exercise habits that can help.
The time to have visible abs
The time it takes to get visible abs, also known as a six-pack or six-pack, depends on several factors, including:
body fat percentage
Recommendations for the amount of physical exercise are to do 150 minutes of aerobic exercise per week and muscle-strengthening activities at least two days per week. Exercising as much and eating a healthy diet can help a person achieve a body fat percentage for defined abs. But how long it takes depends on the current body fat level of the person.
What is a six-pack?
The abdomen is the area between the ribs and the pelvis that contains skin, connective tissue, and muscle. Abdominal wall muscles:
protect the abdominal organs
keep them in place
support exhalation by pushing these organs towards the diaphragm
help with coughing and vomiting by increasing intra-abdominal pressure.
There are several abdominal muscles, including the rectus abdominis muscle. This has several segments. A line divides the muscle in two, and three or four tendons divide the muscle horizontally. These splits can make the rectus abdominis muscle look like it has six parts, hence the name “six-pack.”
Reduce body fat percentage
Target body fat percentages differ for men and women, who must have a certain amount of body fat to get their period.
A person may think they need to eat a lot less to get a six pack. However, people who lose about 0.5 to 0.8 kg per week are more likely to maintain their weight loss than those who lose more than 2 pounds per week.
A healthy diet is essential, especially for people trying to lose body fat. A high-protein diet allows a person to gain strength and muscle mass, especially through resistance training. And having a higher protein intake can help prevent loss of muscle mass when a person doesn’t exercise.
Men should consume 56 grams (g) of protein per day and women should consume 46 g per day.
Specifically, the current Dietary Reference Intake for protein: 0.8 g of protein per kilogram (kg) of body weight. However, a recent study suggests that people should actually consume around 1.6g of protein per kg of body weight.
Here are some healthy sources of protein:
beans, peas and lentils
cheese, yogurt and milk
fish, such as mackerel
tofu and some other meat alternatives
lean meats and mince
chicken and other types of poultry
It is possible to consume the recommended amount of protein while reducing calorie intake. A high-protein diet and a daily deficit of 500 to 750 calories can also help prevent muscle mass loss.
Exercises to get abs
While physical activity is essential for health, exercise alone does not achieve a six-pack. As an older study, from 2011, reports, exercises targeting the abdominal muscles improve muscle endurance and strength, but do not lead to significant changes in body weight, body fat percentage, or other measures of fitness. weight loss. This means that a person must have a body fat percentage at which the muscles begin to be defined before they can have a six-pack. At this point, exercises that build endurance and abdominal muscle strength can be helpful.
Here are some examples:
First, lie on your back with your knees bent and your feet on the floor. Next, place the hands on the thighs, chest, or behind the ears, and slowly bring the upper body up towards the knees until the shoulders are a few inches off the floor. Hold this position for a few moments, then slowly return to the starting position. Try doing a set of 12 to 15 crunches.
Lie on your back with your knees bent and your feet flat on the floor. Then, roll the knees out to the side so they touch the floor. Place the hands on the chest or behind the ears and gradually curve the upper body towards the hip that is not on the floor until the shoulders are a few inches off the floor.
Hold this position for a few moments before slowly lowering your upper body back to the floor. Perform this exercise 12 to 15 times, then repeat on the other side.
Start by lying down so that only your toes and forearms are touching the floor. The legs should be straight and the hips up. Imagine there is a straight line from head to toe. While holding this position, for at least several seconds, keep your abs tight. Repeat 10 times.
Instead of supporting the body with the forearms and toes, lie on your side, supporting yourself on one elbow. Keep your legs straight and raise your hips so that you get a straight line from head to toe. Keep your abs tight and hold this position for several seconds. Repeat 10 times, then switch sides.
This position is similar to the belly position, but instead of raising the shoulders, the person raises their buttocks and tailbone. Start by lying on your back with your knees bent and your feet flat on the floor. Place the hands across the chest. Slowly raise your legs up at a 90 degree angle, bringing your knees towards your chest until your buttocks and tailbone are off the floor. Hold this position for a few moments before slowly lowering your legs and buttocks.
Perform this exercise 12-15 times.
Getting a six-pack depends on individual body fat percentage, exercise habits, and diet. To obtain well-defined abs, you must practice intense physical activity and eat a healthy and balanced diet.