Getting the ideal stomach and waistline is alluring, but it can be difficult. While some methods can speed up your metabolism and get faster results, it takes discipline and patience. We will go through the best ways to get a six-pack and the steps you can start taking today to get your body ready for the summer. While it means being strict, there’s no need to feel disheartened; not only can you look great, but you’ll feel great physically and mentally. Of course, fat can be very stubborn, so we will also discuss available medical assistance.
Setting Realistic Expectations
We are programmed to want quick results — especially when we put in time and effort. Forgoing snacks and getting up early to exercise can be hard at first, and depending on several factors, you probably won’t see immediate results. However, with consistency, you are on the quickest path to those abs! As the saying goes, the best time to plant a tree was ten years ago, and the second best time is today.
Depending on your current health, weight, size, and age, results may come within a few months, or it may be a longer journey. Regardless of your starting point, the health benefits will be huge, and you’ll notice the change that comes with commitment, which will boost your confidence and spur you on. This doesn’t have to be a punishment but, instead, a healthy journey that we want to help guide you through. So, let’s cut through the fat and start discussing how to reveal your abs.
Body Fat Percentage for Abs
You may have heard of the Body Mass Index (BMI), which measures your body’s fat percentage. It’s this that you have to reduce to start seeing abs. The amount of ideal body fat differs between men and women, as do the visible results — depending on your range. For men and women, anything over 30% is considered dangerously high and, in some cases, may require medical intervention.
Body Fat Percentage for Adults
Although it can slightly differ between men and women, and by age category, a “good” percentage, if you want to look trim, is 17.5-20.8% for women between the ages of 30 and 39.
Compare this to men of the same ages, and it’s 14.6-18.2%. Men often aim lower as they store more fat in their abdomen. You can’t target one area of the body specifically to lose fat — you have to aim for an overall reduction of body fat.
So as not to get bogged down in a couple of percentage points and age concerns, the American Council of Exercise (ACE) created a suitable chart to show what an adult should aim for to see good ab results:
- Essential fat: 10-13%
- Athletes: 14-20%
- Fitness: 21-24%
- Acceptable: 25-31%
- Obesity: >32%.
Whatever your age or gender, these figures are good targets for diet and exercise. Even if you over or underperform, your body will show noticeable improvement if you aim for these BMI numbers.
How to Measure Your BMI
There are several different ways and calculations for measuring your body fat percentage. Some can involve measuring your hip-to-waist ratio, using measuring tools or investing in a smart scale. However, the simplest measure tends to be a simple three steps:
- Weigh yourself in kilograms using a reliable scale
- Measure your height in meters using a tape measure
- Divide your weight by your height squared.
However, an even easier way is to use a trusted online calculator that will automatically do the calculations.
Will Running Give You Abs?
While running is a fantastic cardiovascular exercise that can help you burn calories and improve overall fitness, it won’t directly give you abs. The key to revealing your abs lies in reducing your overall body fat percentage.
Running can contribute to this by helping you burn calories, but it’s not a targeted solution. To sculpt your abs, you’ll need to combine running with a balanced diet and specific ab exercises.
Remember, spot reduction — targeting fat loss in a specific area — isn’t possible. A holistic approach that includes both cardio and strength training is the most effective way to achieve your six-pack goals.
Effective Ab Exercises
Some good ab exercises for men and women can make a difference. While fat loss is the ultimate goal, once you get down to your ideal BMI, you need to also build stomach muscle for a noticeable six-pack.
Compound Exercises
- Plank: This isometric exercise engages your core, shoulders, and back. Hold a plank position, keeping your body straight from head to heels.
- Leg Raises: Lie on your back with your legs extended. Raise your legs towards the ceiling, keeping them straight. Lower slowly.
- Russian Twists: Sit on the floor with your knees bent and feet off the ground. Lean back slightly and twist your torso from side to side, touching the floor on each side.
Isolation Exercises
- Crunches: Lie on your back with your knees bent. Lift your upper body towards your knees, focusing on contracting your abdominal muscles.
- Leg Lifts: Lie on your back with your legs extended. Raise your legs towards the ceiling, keeping them straight. Lower slowly.
- Bicycle Crunches: Lie on your back with your hands behind your head. Bring your right elbow to your left knee while extending your right leg. Then alternate sides.
The Diet for a Six-Pack
While a good fitness routine will improve your metabolism and keep you focused, as the saying goes, “abs are made in the kitchen.” To lose weight, you must create a calorie deficit — burning more calories than you consume. To fuel your body and support muscle growth while in a calorie deficit, prioritize a balanced diet.
- Protein: Incorporate lean meats, poultry, fish, eggs, and plant-based protein sources like tofu and legumes into your meals.
- Carbohydrates: Opt for complex carbohydrates such as whole grains, fruits, and vegetables.
- Healthy Fats: Include healthy fats like avocados, nuts, and olive oil.
Remember, hydration is key. Drink plenty of water throughout the day to flush out toxins and keep your body hydrated.
To maintain a healthy relationship with food, practise mindful eating. Pay attention to your hunger and fullness cues, avoid distractions while eating, and be mindful of portion sizes to prevent overeating.
- Limit Processed Foods: Reduce your intake of processed foods, sugary drinks, and excessive sodium.
- Cook at Home: Prepare meals at home to have better control over ingredients and portion sizes.
If you exercise to get abs it should always be in tandem with diet. Exercise helps burn calories, but for faster results, reducing your caloric intake is essential. Remember, consistency is key, so stick to your plan and celebrate your progress along the way.
Medical Options for Stubborn Fat
For individuals who struggle to eliminate stubborn fat deposits through diet and exercise, medical options are available.
Non-Surgical Fat Reduction
- Aqualyx Fat Dissolving Injections: Aqualyx is a non-surgical treatment that uses Deoxycholic acid to dissolve fat cells. It is administered through a series of injections into the targeted areas.
- 3D Lipo Ultrasound Cavitation: This non-invasive procedure uses ultrasound technology to disrupt and break down fat cells.
These procedures can effectively reduce fat in specific areas, such as the chin, abdomen, and thighs. However, it’s important to consult with a qualified medical professional to determine whether these options suit you and discuss potential risks and benefits.
Remember: While medical procedures can be helpful, they should be considered complementary to a healthy lifestyle. A balanced diet, regular exercise, and adequate sleep are essential for long-term weight management and overall well-being.
Stay on Course
Achieving a six-pack requires dedication, patience, and a strategic approach. You can work towards your fitness goals by understanding the importance of body fat percentage, incorporating effective ab exercises into your routine, and maintaining a balanced diet. Remember, consistency is key. While it may take time, there’s no faster way to get great results than sticking to a good diet and exercise regimen.
If you have issues with stubborn fat and want to book a free consultation, get in touch today to see if you’re eligible.
References:
- Body fat percentage charts for men and women. Medically reviewed by Angela M. Bell, MD, FACP — Written by Zawn Villines — Updated on November 27, 2023 From: MedicalNewsToday
- What’s the best way to measure body fat? From: The British Heart Foundation
- Tools and Calculators. From: American Council of Exercise
- Calculate your body mass index (BMI) for adults. From: The NHS.
