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Writer's pictureJeff Beck PT

How long does it take to get a six pack?


This is something that, as a PT, I have been asked many times over the years. So, just how hard is it to get a six pack?


Firstly, let's look at why people may want one in the first place. For years, and certainly more now than ever, having wash-board abs is something that has been aspired to. It used to be movie stars and guys on the front of fitness magazines, but now it is all over social media.


Instagram etc. have given us a window into other people's lives, but the majority will only show the good, positive sides of this. Some will even go so far as to project a false image of themselves and there lives, trying to make it seem more perfect than it really is.


This is an all encompassing methodology, from the flashy cars and clothes, the pristine house, to their body. By doing this, it deceives people into thinking that all this is possible and nothing negative ever happens to these 'perfect' people.


This image is appealing, there's no denying it. Who doesn't want this luxury lifestyle, enjoying the finer things in life?


However, (and this is no secret), a lot of what you see on social media is nonsense. The cars are rented, the house and clothes are borrowed, and they will have got themselves into the position to do a photoshoot over the course of a day, then drip feeding the images over a period of time to make you believe this is there daily existence.


But while most of these things can be faked, it's much harder to fake getting a muscular, toned body with a ripped stomach. Of course, photo editing will help, but even a genius on Photoshop needs something to work with. So how is it done?


The honest answer is probably with artificial help. By this, I mean performance enhancing drugs (PEDs). Also known as steroids, juice, test and many others. I'll do another blog on these in more detail another time.


If you take nothing else away from this blog, make sure it is this: steroids are not a shortcut to getting bigger and stronger. You still need to put the work in, both in the weights room and the kitchen. There are no shortcuts when it comes to getting the body you want; you just have to put the time and effort in.


What PEDs will do though, is help make this process slightly faster. When taking them, your testosterone levels increase, helping you build muscles faster, while also speeding up your metabolism a bit to help keep the body fat down.


Can it be done naturally? Of course! And that's basically what you need to do to be able to see your six pack: get your body fat percentage down. Right down. Single digits for most men, low teens for most women.


To do this, it is a matter of eating a high protein diet, while staying away from anything processed (eating 'clean') and having no alcohol. You'll also need to be in a calorie deficit, as you're essentially trying to lose weight. The high protein aspect will help you keep as much muscle mass as you can while doing so. Aim for complex carbohydrates over simple ones like pasta and bread. Aim for more fruit, vegetables, beans, legumes, and whole grains. And keep the added sugar to a minimum, and get plenty of fibre in your diet.


Training needs to be a mix of weights, cardio and abs specific work. The abs stuff will help to build the muscles, making them 'pop' through a bit sooner.


A safe rate to lose body fat is 1-2% per month. Depending on your starting point, this can therefore take between a couple of months to a couple of years. The ideal body fat percentage to see your midsection muscles pop is 14 to 19 percent for women and 6 to 13 percent for men. Getting (and staying) below 10 percent body fat may look aesthetically pleasing, but this takes dedication and discipline.


It’s also important to note that unless you’re a professional bodybuilder or elite athlete, you don’t need to be below the 10 percent point for your abs to be in view. Some body fat is good. We actually need it to survive.


So, how hard is to get a six pack? The answer is very (for most people). It takes hard work with training and diet, consistent effort and self-discipline. Is it rewarding once you're there? Almost certainly. And it is entirely dependant on you as to whether you see the sacrifices to get there are worth it.


If you want to try and get the 'dream' body, good for you. Go for it! But do it because you want to do it, not because you're trying to emulate someone else's lifestyle, real or fictional. It takes an incredible amount of work to achieve, so your reasoning needs to be good to start with, or you'll give up before you've hit your goal.







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