For many, the benchmark for being in great shape is having six-pack abs. And if that’s your goal, you’re probably wondering how long it will take to get there. Getting visible abs is a common fitness goal, but it requires understanding the factors that influence the timeline. This article provides a realistic guide to help you estimate how many weeks it will take to see your abs, based on your current body fat level and desired level of definition.
Even though the fitness industry wants you to believe you can have a shredded six-pack in 30 days, the truth is that everyone’s timeline is different. Many factors such as genetics, diet and exercise habits contribute to how quickly you will see your abs. Before diving in, it’s important to understand the reasons why your abs may not be visible, how your starting body fat percentage impacts your timeline, and how to calculate a realistic timeframe for achieving your goals.
So, I’m going to help you set a realistic fitness goal based on your current body fat level and how much abdominal definition you want to achieve. This article will cover: Why your abs aren’t visible; Your body fat starting point; How much fat you need to lose; How long it will take you to get abs, and calculate your estimated abs arrival time.
Why Your Abs Aren’t Visible
It’s important to realize that we all have abdominal muscles, even if you haven’t done a sit-up since middle school gym class.
The main reason you can’t see your abs is that they’re concealed under a layer body fat.
That means doing more crunches isn’t the way to reveal your abs. Instead, the key to obtaining visible abs is to reduce fat.
Only it’s not as simple as targeting belly fat.
To explain, imagine your body fat as the water in a pond. The pond can dry up in the right conditions, revealing what’s under the surface.
But it doesn’t happen evenly. The shallow areas always dry before the deep spots. And you have to dry up the whole pond to see the very bottom.
In the same way, your body fat burns off in some areas before others. Unfortunately, belly fat is typically the last to go.
Your abs are like six little stones sitting at the bottom of the deepest part of the pond. That’s why you must get exceptionally lean to reveal your six-pack.
Your Body Fat Starting Point
Understanding how much excess body fat you have is the first step in determining how long it will take you to see your abs.
So, it helps to understand the different body fat levels of men and women.
Generally, men have less body fat than women. That’s because women have more “essential” fat for reproduction.
However, men tend to store more fat in their midsections. So, by comparison, men sometimes have to get leaner to have abs.
Based on these numbers, you might see visible abs at around 17% body fat for men and 24% for women.
However, in the “Athletic” body fat range, your abs won’t be well-defined, and you may only see the top 2 or 4 abs at this point.
For a more defined 6-pack, you’ll typically need to get very lean, or down to about 10% for men and 18% for women.
How Much Fat You Need To Lose
The amount of time it takes to get abs depends on how much fat you have to lose and how fast you lose it.
- First, the fat you must lose is your goal weight subtracted from your starting weight.
- Of course, you’ll want to lose fat and not muscle. So the second point is to lose weight at a reasonable rate.
A study on fat loss for bodybuilding suggests losing 0.5 to 1% of your body weight per week. This gradual rate results in fat loss with maximum muscle retention.
For example, if you weigh 200 pounds, your ideal rate of fat loss would be 1–2 pounds per week.
- 1 lb = 0.5% of 200 lbs
- 2 lbs = 1% of 200 lbs
With that in mind, it’s easy to get a rough estimate of how long it will take you to get abs.
How Long It Will Take You To Get Abs
Now, let’s look at some examples to help you figure out a reasonable timeframe to see your six-pack. I’ve broken it down based on your starting body fat percentage.
Men — Timeframe to Get Abs by Starting Body Fat
- Obese 8+ Months: When your body fat is over 30%, you have a long road to getting abs. For example, a 220 lb obese man must burn at least 35 lbs of pure fat to get a peak at his abs. Frankly, losing that much fat takes several months. Or even a year or more if you’re well into 40% territory. But don’t be discouraged; those in the 30% range could see your abs peaking through in 5 or 6 months. And a 6-pack could be attainable in 8 months.
- Overweight 5–8 Months: Guys with 24–30% body fat haven’t fallen too far off the wagon. But you’ll still have to lose 20 to 30 lbs of fat to start seeing your abs. You can expect to have visible abs in 4 to 5 months. However, a 6-pack will take 5 to 6 months.
- Average 3–5 Months: The 18–24% body fat category includes most of you weekday warriors out there who aren’t overweight but aren’t lean either. For you, abs could be in sight within a month or two. But it’ll be 3 to 5 months if you’re looking for the shredded 6.
- Athletic 1–3 Months: Now we’re at the 10–18% body fat stage, where you should be able to see your abs. They may be under a thin layer of fluff, or maybe you only see the top 2 or 4. The good news is, you can shed that last layer of fat and reveal your 6-pack in just 1 to 3 months.
- Very Lean — You Made It: When you break into the single digits of body fat, you’ll start seeing clear abdominal separations. And you’ll even have feathering in your obliques. Well done, this is the prize you’ve been working for!
Women — Timeframe to Get Abs by Starting Body Fat
- Obese 8+ Months: Women with body fat over 39% have the most arduous journey to getting abs. You’re looking at losing 40 lbs or more before your belly is flat enough for abs. But don’t let that scare you off. Because before you get abs, your body will transform significantly. With six months of hard work, your abs could make an appearance. And you could have a full-blown 6-pack in 9 months.
- Overweight 5–8 Months: More and more women struggle with weight and carry over 30% body fat. As the stresses of modern life collide with fast food, being overweight is the new normal. But let’s not settle for ordinary! You could be leaner than average in as little as three and a half months. And you could have a 6-pack in 6 months.
- Average 3–5 Months: If you are in the average category with 25–32% body fat, you may still be unhappy with your appearance. But the good news is, a little work will go a long way for you. You could start seeing abs with just 6 to 8 weeks of dedication. And you could see all 6 in as little as three months.
- Athletic 1–3 Months: If you’re athletic, you’re already leaner than most women. You should have some ab definition if you’re at 24% body fat or lower. And if you want a super toned 6-pack, you could get there in 1 to 3 months, depending on your starting point. For many women, the athletic look is the end goal.
- Very Lean — You Made It: For women who want that fitness model look, your target is 17% body fat. You should have a tight, flat belly at this level of leanness and a noticeable 6-pack to boot. Congratulations if you made it this far, it is no easy feat!
Calculate Your Estimated Abs Arrival Time
With the information above, you should have a good idea of how long it will take you to get abs. But what if you want an even more precise target?
Look no further because I created a simple calculator showing how many weeks you’ll need to get abs. Plus, you get your target weight, how much fat you have to lose, and your weekly fat loss rate.
Calculating how long it takes to get abs can be made even easier and more specific with a calculator.
Conclusion
Getting visible abs is a challenging yet achievable fitness goal. Understanding the factors that influence your timeline, such as your starting body fat percentage and rate of fat loss, is crucial for setting realistic expectations.
Remember that abs are made in the kitchen, so a healthy diet is essential for reducing body fat. Combining a calorie-controlled diet with regular exercise, including both cardio and strength training, will help you burn fat and build muscle, bringing you closer to your six-pack goals.
Be patient, stay consistent, and celebrate your progress along the way. With dedication and the right approach, you can achieve the abdominal definition you’ve always wanted.