Women, you’ve reached the goal and you should be seeing those abs visibly.ĭepending on your specific body type you might see them more or less, but you should definitely see evidence of all your hard work and dedication.
Guys, your muscles are starting to show, you see definition in your arms, your legs, and now have a lower fat to muscle ratio.Īt this rate, men are probably 4 to 6 weeks shy of their goal. Women: Abs may be visible (or need a few more weeks)Īt 15 percent body fat, you are in a very healthy place. This depends on their nutrition and fitness routine, and how much muscle mass they start with. Women likely have anywhere from 1 to 3 months to go, give or take. Women, however, are close to the top body fat percent range that allows you to reveal your six-pack. For men, up to 20 percent body fat is considered healthy, but the fat to muscle ratio is still skewed toward the former. If you’re starting with 20 percent body fat, it would take somewhere between 3 to 6 months to start seeing your abs. Men may be able to shave a few months off and achieve this in 10 months, but 8 to 12 months is a reasonable time frame to set your sights on if you have around 30 percent body fat.Īdd another year if you have closer to 40 percent body fat. This number also puts you at risk for a number of chronic health conditions.įrom this starting point your journey to visible abs is likely to be close to 1 to 2 years. No one is seeing any muscle definition here. 30 percent or moreĪt 30 percent body fat, whether you’re a man or woman, this is considered obese. So you’re really committed and ready for those abs? Let’s look at how long it might take to get into ab-revealing shape based on beginning body fat percentage. This chart from the American Council on Exercise can give you a better sense of what different body fat percentage ranges look like: Men on the other hand, need less body fat and naturally have more lean muscle tissue (thanks, testosterone ?) which helps them drop weight faster.ĭudes are simply burning more calories, even at rest, because of this muscle mass. Science points out most of this is due to the hormone estrogen, and to support fertility. Women naturally require more fat than men.
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.
Your body will NOT like being here and will likely try every trick in the book to get you to eat more because it thinks you’re starving. Getting (and staying) below 10 percent body fat may look aesthetically divine (ow ow!), but this takes dedication and discipline. There’s a lot of noise and misinformation in the food and exercise world, and it’s important to be sure you’re on the best plan for your individual needs.įor starters, 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. It’s also a good idea to consult a registered dietitian and certified personal trainer or exercise professional before beginning any nutrition and fitness plan. So, unveiling your abs can take anywhere from 3 months to 2 years. Share on Pinterest Illustration by Mekhi Baldwin