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How Long Does It Take To Get Abs + Exercises & Diet Tips To Get You Started

How Long Does It Take To Get Abs + Exercises & Diet Tips To Get You Started

Most people dream of perfect, chiseled, beach-worthy six-pack abs!   Unfortunately, as I’m sure you have come to realize, getting those perfect abs is not as easy as you would hope!  And if you start today, how long does it take to get abs?

How Long Does It Take To Get Abs

Your body fat percentage plays a huge part in how quickly you can get six-pack abs.  If you are a skinny person, it will be a lot easier than if you are carrying a lot of excess body weight.  By combining a healthy diet, fat-burning cardio and abs exercises you will reach your goal a lot quicker.

For most normal, everyday people out there, their muscles are covered by a very inconvenient layer of fat which will affect how long it takes to get abs.  Some have fat that is found near the surface of the skin (subcutaneous fat) while others have fat that is located deeper within the abdomen (visceral fat).  Because fat often covers your would-be six-pack abs, you will need to work on reducing your body fat percentage first so that your abs workout regime won’t go to waste!

Body Fat Percentage

How Long Does It Take To Get Abs - Body Fat Index

As mentioned, how long it takes to get abs will depend on the amount of fat you are carrying. An online body fat percentage calculator can help you work out what your body fat percentage is – if you are carrying a lot of extra weight then it might be worthwhile to get advice from a personal trainer or dietician.

Generally, the amount of body fat differs between men and women, and just like excess body fat is bad for your health, not enough body fat is just as dangerous.  According to Medical News Today, a body fat percentage under 14% for women is dangerously low while anything below 8% is dangerous for men. Women should aim for a body fat percentage between 14% and 27%, while men should work towards between 8% and 22%.

How Long Does It Take To Get Abs If You Are A Skinny Person?

If you are skinny and you have a body fat percentage of about 8% for men and 14% for women, then getting abs won’t be that difficult with the correct exercises.  It should take around a month or two to start seeing the definition in your abs.

If you have a body fat percentage of about 20% it will take about 3 – 4 months to strengthen your abdominal muscles if you are a woman and 4 – 7 months if you are a man.  Although you are considered healthy in this fat percentage range, you may still carry a bit of excess fat around your tummy so your food and exercise regime will impact how quickly you will first notice your six-pack.

If your body fat percentage is 30% or more then you will be carrying a lot of excess weight and it is considered dangerously high.  You might be suffering from a few health conditions linked to your weight and it will take a long time to form the abs you are hoping for – anything from one to two years.  Obviously, if you are carrying this much extra weight you will need to be consistent with your diet and your exercise regime and you should seek advice from your doctor on how best to move forward with your fitness plan.  Try to find a personal trainer and dietician who you can work with to help you achieve your goal safely.

Is It Possible To Get Abs In 30 Days?

I think we can all agree that it would be awesome to get abs in 30 days! Unfortunately, it isn’t that easy especially if you aren’t already lean and fit. If you were to try to get abs in 30 days it would take a very strict diet and workout routine to get there. And that isn’t always healthy, or enjoyable.

For most people who are carrying a bit of excess weight, it will take time. It is better to get into a good steady routine that you also enjoy so that you can build a lifestyle around being fit and lean. If you can get into a regular routine that you also enjoy, it will be a lot easier to stick with it and soon you will be well on your way to your perfect six-pack abs!

The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, 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.

Source: Healthline

So while it will most likely take time to actually see your abs, you can get started right away by finding ab exercises to help you out. We’ve put a few together for you to get you started – some of them promise results in as little as 7 days so let us know how it goes!.

Get Abs In 2 WEEKS | Abs Workout Challenge

Chloe Ting put together a 2-week schedule to help you kick off your ab training. The routine is about 10 minutes long and there are quite a few different ab exercises to get you started including the Spider-Man plank, crossbody mountain climber, Russian twist as well as a couple of other planking and crunch exercises.

5 Minute Abs Workout (At Home No Equipment)

Quick and intense 5-minute abs workout that consists of different types of crunches and planks. Easy to do quickly at home and no special equipment is required!

No Jumping! Standing Only Abs Workout | Get Ripped Abs

This is an awesome workout for people who hate the traditional ab exercises that are done on the floor. The entire routine is done standing without any jumping so it is knee-friendly too!

Lose Fat in 7 days (Belly, Waist & Abs) | 5 minute Home Workout

Another quick 5-minute ab workout routine that targets your tummy, waist and abs. It promises that if you do these exercises consistently while combining them with good nutrition, you will start seeing results in 7 days! It is a great routine for beginners as well and special equipment isn’t needed.

Get Abs In 2 Weeks Challenge | How To Get Six Pack Abs

Another 2 weeks abs challenge but this one is a bit longer than our first one! This 15 to 20-minute abs workout is designed to build your abs and tone your body. It also includes quite a few different ab exercises to keep things interesting.

Diet Tips To Get You Started

1. Plan Your Meals

Planning your meals allows you to avoid any unnecessary temptation if you start feeling hungry.  And unfortunately there is just so much temptation! 

Most people eat 2 or 3 big meals a day, and usually, these are made up of big portion sizes.  In between those meals they may start feeling hungry and then will resort to unhealthy snacking.  By planning your meals in advance you can avoid this especially when you know what to do to prevent hunger and cravings.  Simply take the amount of food you would usually eat and split it into 5 or 6 small meals that you can eat throughout the day.  

By doing this you will fill full during the day and your body will better be able to absorb the nutrients it needs from the smaller meals. Obviously, when working on your meal plan you must look at the healthiest foods that will help you lose belly fat fast.

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2. Drink Lots Of Water Throughout The Day

We all know that water keeps you hydrated but did you know that it also promotes muscle growth by hydrating your muscles as well?   It also keeps you full and this is probably one of its biggest advantages.  When you drink 6-7 large glasses of water a day, you’re far less likely to give into processed foods and overeating simply because you won’t get as hungry.  Adding lots of water to your diet plan is probably one of the easiest and best ways to lose weight and get six-pack abs!

How Long Does It Take To Get Abs - Diet Formula

3. Breakfast Should Be Your Biggest Meal

No matter what you are trying to accomplish, whether it is weight loss, muscle building or six-pack abs, breakfast should be the most important meal of your day.

When you first wake up your metabolic processes start kicking in and if there’s one thing you can do to improve your metabolic rate and increase your body’s natural fat-burning abilities, it would be to eat a healthy and nutritious breakfast.  Avoid any instant, sugary breakfast cereals and rather opt for high protein, healthy carb foods which will help you slim down and build muscle naturally.  

Something To Inspire You To Get Started | 6 Month Body Transformation

Phil Jones, you are a legend!

Conclusion

With a healthy diet plan and consistent exercise, it is very possible to have the six-pack abs you have always wanted!  If you are starting off with a low body fat percentage it will be a lot quicker to build your abs.  If you are carrying excess weight it will take longer but everything you do while you work towards your perfect abs will help you become fitter, healthier and stronger!  So don’t give up and keep working towards your goal!

Have you started working on your perfect six-pack abs?  Do you have any advice, tricks or tips you would like to share?

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