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30.08.2014
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How long does it take to get a six pack?So you want a six pack and want to know how long it will take?There are three key things that are needed to get a six pack1. Above I just mentioned that the calculation below will be an estimate and well that is all anyone could ever give you, an estimate.
So now that you understand that how quickly you will get 6 pack abs depends on many things and there can be a lot of variants let’s look at what is possible and how to find an estimate so that you can set yourself a realistic goal.
So he should, IF he is on a good diet and workout program and is 100% committed to it have 6 pack abs in just 18 Weeks! Now if this guy had very well developed abs and he was extremely dedicated he could cut down the 18 weeks to just 10.
So get onto a good diet , work out hard and I promise you, no matter what your number is or how many weeks it says above it will be before you will be ripped, the weeks will fly by and you will have 6 pack abs before you know it!
Peter can u suggest me no equipment abs workout which i do daily to get abs according to this formula ? Have you had a professional just doing normal body composition and fat % test with normal calipers?
It is hard to say but if you are 10.5% and you can already see your upper two abs then you could be only 4 to 5 weeks away MAX , maybe even shorter if you work hard and eat right. It`s great post, for me this type of formula is too motivational, since I can check my progress every week, its great, just need to know how % of body I can lose in a week, but this post is great, I will recomend it to all my friends.
Peter Im a 15 year old male with roughly 9% body fat…Im on the swim team and I swim very hard for two straight hours and I also ride my bike for an hour to and from school. You have not been around for long have you ?? I HATE DIET PILLS and will NEVER take any kind of injection for anything. All those things are good but you need to take them correctly and for the right reasons otherwise you can end up just waisting your money. Hey Peter, I am a 17 year old teen, I weigh 185 pounds, I was curious about my body fat , so I went to my local gym to find out my body fat, and I spoke to a personal trainer and he measured my body fat and it came up to be 12%, and I asked him can I get a six pack in 6 weeks with strict diet and hard work? And i will confirm this in about 2 weeks as i am going to take a picture of myself and then compare with my new pic. Is it a realistic goal to drop this weight in 6 months and build at least a beggining of a 6 pack? With great respect Eugene, one of your subscribers from Rostov-on-Don, Russia. The calculation is using the least amount of fat you will lose on the program to calculate the worst case (which is 1.5lbs per week), and the most I expect you can lose per week as the best case.
Before I tell you how to calculate this manually, let me quickly explain how you actually get a six-pack.
Abdominal muscle isn’t made up of some sort of weird or different muscle tissue from the rest of the body.
The first thing that needs to be ascertained is the actual amount of body fat he is carrying. So, our 170lb man would weigh 154.89lbs at his goal body fat percentage of 10% (assuming no muscle gain which certainly CAN happen).
So, a really efficient plan should see this 18% body fat guy reach his goal in about 6 weeks (best-case), or around 10-11 weeks at worst. Yes you will have to experience some hunger along the way but so what, it’s worth it.
But hey, 6 weeks isn’t too much to ask to undo what probably amounts to years of poor eating habits, is it?
Can I give you my free muscle-building workout?Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT). The trick is to a) know what you should be doing to loose that 1lb a week without loosing muscle and then 2) develop the habits that mean you keep loosing it! Your personal pattern is determined by health, hormones and lifestyle… for example you could loose fat for a while on the stomach, then this will seemingly stop as the majority of fat loss will switch to hips and buttocks for a bit, then maybe to the chest. I wonder though, isn’t it true that there is some variability (for men) in that 10% figure?
While it’s a small point, I know some people who have gotten really frustrated that their bodyfat gets measured at 10% and they have no abs.
Thanks for that Article Mark, I’m currently on Tspa after coming off another weight gain program that involved many carbs, after going back to the carbs I realised I gained too much fat and decided on tspa for my second or third run.
Mark, I have always wondered WHERE to measure my waist…at the belly button or where my pants typically sit. MuscleHack is simply one of the BEST sites on the net for free tips on how to gain muscle fast and lose fat. Learning how to get ripped abs is really all about mastering your nutrition and realizing that you must become more active.
How Long Does It Take To Get 6 Pack AbsLearning how to get ripped abs is really all about mastering your nutrition and realizing that youmust become more active. This is one of the mostly asked questions among those who have just decided to do something to achieve a good looking stomach.
Anyway, there is a method you can use to determine approximately how much time it will take to get six pack abs. In order to see your abs, the body fat level must be around 7-8% for men and 16-18% for women. In addition, there is another factor which we should not forget that is how hard you want to get six pack abs. Anyway, there are two main parts of getting six pack abs: doing effective training to work all of your abdominal muscles and getting rid of the fat that covers your abs. Effective ab training means you do various ab exercises which work all parts of your midsection.
Since all of us have different fitness level and ab muscle strengths, you have to find the optimal workout routine by testing different ones.
Again everybody needs different sorts of diet plan to achieve weight and fat loss based on his or her body type and level of body fat.


I get rid of things which are full of low quality carbohydrates like bread, crunches and other junk food.
I eat a lot of veggies, fruits, berries, nuts and other foods which are proved to help with reducing belly fat. This infographic puts together the most important facts you need to know about getting six pack.
Once you have the calipers the next step is to perform what is called a 3 step skinfold test. Once you have determined your bodyfat percentage, you can make a goal for weight loss as you strive to achieve a six pack. Read previous post:The Truth About Six Pack AbsThere are multiple false claims made my many marketers and fitness enthusiasts about how to acquire six pack abs.
In fact I think this question gets asked more than the 2nd,3rd and 4th most asked question combined on my site. You can go to a professional (Tell them you want a body composition test) to get it done accurately or you can use our calculator for an estimate (Go to Calculator).
But do you have Zero equipment or what do you have as I like this one but it does require some kind of weight, medicine ball or dumbbell. The main thing is that with Dancing you will develope the muscles you need for your sport anyway so I will just focus on doing your dance training and then doing some body weight full body workouts 2 to 3 times per week. How long (approximately)should it take me to get a six pack?…Please email me back whenever you get a chance.
But I cannot see my abs, in fact the closest I ever came was being able to see a small six pack when I was laying flat. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here.
And if you want to get even more shredded, you just have to go a little bit longer and stop when you wish. Yes, 10% is a guideline but some people can see them at slightly higher percentages and some have to go lower. However if someone has quite big abs (in terms of raw size) they’ll still not be defined at 12%, though they might show through if they are really flexing the muscles themselves. You are going to love your fast gains on THT :)Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT). These two things alone can get you decent results but you need to also understand that rest is just as important. These two things alone can get you decent results but you need toalso understand that rest is just as important. We come with different body type, body fat percentage, weight, height and metabolism level which should be taken in account. Many people think that by doing some abs exercises will do magic, and when they do not see any results in some weeks, they give up. Eventually, you should increase the intensity of your routines regularly in order to get results. No matter who good training you have and how powerful your muscles are if your stomach is covered with fat. No matter how well you train your body, if you take in too many fatty and sweet things day by day.
There are various plans you can choose from, but I follow 5 rules, which have helped me to lose weight and get rid of that stubborn belly fat. The cheapest, most effective way to measure body fat percentage is to use skin (or body fat) calipers. The spots taken are different for guys and girls, so I will first start off with the girls. The location for your suprailiac measurement is slightly above the hip on the side of your waist. Measure each site several times until you read the same number (in millimeters) at least three times. As discussed earlier, as a guy, around 6-7% body fat is the goal body fat percentage if you wish to have visible abs and as a girl, about 18-19% is the goal.
Discipline – You have to stick to it, to do that you need to be disciplined in following through on your training and diet to get your sixpack.3.
Its actually a lot easier than you think.So lets ask again – How long does it take to get a six pack?
But many Body Fat % calculators don’t ask for weight because your body fat has nothing to do with weight unless you get it done professionally when they can start telling you your muscle mass and many other stuff.
I am doing the six week six pack challenge now but I (because of my busy schedule) have a hard time getting the exercises done on the weekends. The best you can do whne you are not going to able to do the workouts us change your diet so that you don’t take in extra calories that will only get stored as fat at the end of the day. I was a little upset, Because I weight lift in the gym 5 times a week and I do low intensity cardio for 30 minutes 6 times a week, and when I feel like it I jump rope 20 minutes on Sundays, my diet is very clean, I get my carbs from veggies only and I make sure to get the lean protein, My question for you is what do you mean you were very dedicated? So get focused and get going, you will be there WAY before 6 months if you push hard and eat right! Apart from many other courses, it REALLY WORKS even though I’m not following a meal plan perfectly. This way you can also see exactly how many pounds of fat stand between you and your six pack! If this were the case then the BEST you can hope for is 15 weeks or about 3.5 months to reach the goal of a six-pack. A lot of people get started with unrealistic expectations and give up after only a few weeks of dedicated effort – usually only a few weeks away from their goals!
He says, “I believe that THT training is the single best way to train for size and strength gains. When you are able to combine good nutrition, a healthy workout regimen, and a lot of rest, you will see that it is not too hard to get a six pack of abs. When you are able to combine good nutrition, ahealthy workout regimen, and a lot of rest, you will see that it is not too hard to get a six pack ofabs.What Can I Eat?The first thing that you should think about is what you shouldnt eat.


It is also essential how intensive your workout routines are, and you should perform the exercises correctly. A store like walmart should have them for around 20 bucks and they will look something like the picture above. A plan – Without a structured plan covering training and a diet you will not be able to get your six pack.
If you want to get a six pack in the quickest possible time then you need aplan and a structure that will help you achieve your goal.
I am actually working on a calculator that will do it more accurately for you but I just had so many people asking this question that I had to get something on the site asap! After normally laughing for a while (probably thinking I would never get 6 pack abs, I am that far gone) they normally said “ Anything from 12 to 18 months “.  Well you all know the story by now; 6 months after I asked the very first guy how long it will take, I was ripped!
If your abs are not very developed then you will need to get your body fat % down a lot more before you will see your abs. Also even when professional will normally just use calipers and then use a formula where they just use 4 to 7 caliper reading.
So just monitor how you feel and make sure you get the right foods in to provide you with the energy for such an active lifestyle! Because my diet is strict and I mean strict no candy no junk food no cheat meal because I believe if you eat them then you are not committed to getting the best body youve ever had, How can I be more dedicated than this? However, bear in mind that this best-case scenario rarely happens, most people go some weeks with a half-pound, quarter-pound, or even NO fat loss. I know you go over it in tspa but I’m not always comfortable with doing a carb up just incase fat loss slows, whats your advice? So if you are wondering how long it will take to get six pack abs, the answer is that there is no definitive answer. The location of the measurement of the thigh is halfway between the knee cap and leg crease. So yes there will be people who will have a lot to say about the formula I am going to show you but this is just an easy way to give you an estimate and something to work towards. Or even if you are on any good diet ( I used this Diet ) at all or have a results getting workout program. Most people who will tell you how much fat your can drop have never gone through a body transformation themselves and they will just tell you what they learned out of a book. That is why the fastest way to get 6 pack abs is to make sure you develop your abs and then drop your fat%. Previous weight 85kg and I started workout 3 days a week (Oct 2010) to loose some weight until now.
To achieve those desired six pack abs as a male, your body fat percentage levels need to be below 10%, and ideally at around 6-7%. Now my ABS have some shape on the upperside but lower side and love handels still hard to shape up. I am in a desperate situation because there is a special ocassion coming up in a month and I need to be ripped, Just asking for your opinion.
Your diet should mainly be lean meats,vegetables, fruits, complex carbs, and a lot of water. I recommend losing only 1-2 pounds per week for safety weight loss so it should take you just over 6-12 weeks to have those six pack abs. Well you should normally start to see your abs at around 7 – 8% body fat for Male and 11 – 12% for females. The nice thing about eating these foods isthat you will always find it at the grocery store and so you dont have to spend a fortune just tobe able to eat healthy foods. And that is why nobody can ever really tell you exactly how quickly you will get 6 pack abs or lose fat and the best they can do is provide you with an estimation based on averages. For example I just had my body fat done professional a week ago and it was only 1% less then when I tested out this calculator on the same day. Most people who go on this very simple diet will be able to see adrastic drop in body fat and an increase of lean muscle.What Do I Have To Do?Once you are able to fix your diet, then the next step is to start lifting some weights. Take these numbers with a grain of salt because they are not set in stone and vary from person to person.
The best thing about doingcompound movements is that you dont need to do that much lifting to see a big difference. Allyou need to do is lift at least 3 times a week and thats enough to start burning fat and gainingmuscle. If you want to learn how to get ripped abs, then you need to do compound lifts.Get Enough RestThe last part of the solution is to get enough rest. The reason why you work hard in the gym isbecause you are tearing your muscle fibers and then you need to rest to recover. In order to geta six pack, you must understand that you need to get at least 9 hours of sleep every night. Youshould also start taking 15 minute naps throughout the day so that you can feel fully rested allthroughout the day.Overall, if you want to see a big difference in your body, then these are the three things that youmust focus on. The amount of time that it will take will depend on how hard you work and howstrict you are with your diet.
If you can stay determined on a daily basis and you are very strictwith yourself, then you dont have to wait that long to see the results that you want. This number will be 100% dependant on how good your workout & diet is and how committed you are to both. Then again, that is why we want them, because it will set us apart from the other average joe’s!



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