How long does it take to get a six pack

Check out my client jeff ‘s transformation where he put on a whole bunch of muscle.

This is a big question that I get that I have still yet to answer because it is not a very straight forward question.

A lot of this depends on what you, the individual is doing to get that six pack.

There are many factors that influence the speed at which you can get a chiseled six pack for example how intense your workouts are, how good your diet is, what body fat percentage you’re at, and many other variables.

Also, what is your definition of a six-pack? Is it more of just a flat stomach with some abdominal definition or is it those bulky bodybuilder type abs? 

With that being said if you get adequate sleep you’ll be sleeping over 50 hours every week and we want to make every one of those hours count towards losing body fat.

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One thing is for certain you will not get a six pack overnight. This is going to take some time, depending on where you are starting at this could take years.

That’s right years, I know you may not want to hear that this will take you some time, but building the abdominal muscles does take consistent hard work that can’t be accomplished with a couple of workouts.

Contrary to widespread misinformation simply burning the layer of fat that sits on top of your abs, is not the only thing that you have to do to see a nice well defined six pack.

And burning that layer of fat can be accomplished relatively quickly when compared to how long it takes to build up the ab muscles and make them bulkier.

To burn the fat off of your abs if you are starting at a pretty low to moderate body fat percentage does not take an extremely long time.

To do so you have to burn more energy through physical activity then you intake from food.

By sticking to a calorie restrictive diet, and by cycling your calories you can significantly lower body fat within 6-16 weeks depending on where your starting body fat is.

If you have a lot of body fat it could take up to 6 months to really turn around your body composition.

However, as I said earlier to see well-defined abs, burning that layer of fat on top of your abs may only be the first and the easiest step.

To see those abs pop out you have to build them up. The best way that I have found to do this is with weight training exercises such as crunches with weights, leg raises with weights and isometric exercises like planks with weights.

The problem with building muscle as opposed to burning fat is that it takes so much longer.

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That’s why you can’t simply be lean, do a couple of ab workouts, and expect your abs to bulge out like Dexter Jackson.

It takes repetitive breakdown and recovery of your abdominal muscles to build bigger thicker abs.

And this is why I say that to build really nice defined bulky ab muscles can take years. When I was trying to get abs, I leaned out pretty quickly, but to bulk up my abs took me years.

It took me 2-3 years of 2-3 intense weight training ab workouts per week, to really give my abs the shape and thickness that you see in my modeling photos.

So the best tip I can give you as far as how long it takes is to be patient because this may take a while.

Lay out a plan to build up your abs, and to keep your body fat percentage low and stick to it consistently.

Consistency is very important because if you do ab workouts for a couple of weeks and don’t see any results in your ab thickness and just quit, well it might have been that next week where your abs grew.

Remember that results with your abs are not going to be linear. You may be training your abs for 2 months and not see any results, and then boom on month three they grow big time.

You can’t expect a reward in the form of gains for every workout, that’s not how this works.

That’s why the key is to be patient, lay out a plan for building your ab muscles and keeping your body fat low,

and consistently stick to that plan while pushing the intensity levels of each workout.

Also lastly I wanted to remind you that everyone’s abs are different so only compare your lab results to yourself, not someone else’s.

on how to get abs. The bottom line of this video give yourself lots of time and stick to the plan.

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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to

Founder // Gravity Transformation, Max Posternak