How Long Should You Diet To Get A Six-Pack? (AVOID THIS MISTAKE!)

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How long does it take to get six pack abs? This is one of the questions I’ve always wondered when I first started training seriously, because for many of us, getting well-defined six pack abs is the ultimate goal. But the answer to just how long until your abs show is that it depends. More specifically, your six pack timeline depends on 1) where you’re at right now, 2) how defined and visible you want your six-pack to be, and 3) the process you use to get there. Because let’s face it, some work out for years and can never quite achieve it because they’re using the wrong approach. Which is why in this video, we’ll first calculate how long achieving a six-pack will take for you, and then more importantly, we’ll cover how to best ensure your success (i.e. six pack diet tips).

For men, 12% is when you start to really see some good definition with your six-pack, and at 10% your six-pack is clearly visible and well defined. For women, I wouldn’t recommend a “clearly visible six pack” as being the goal, but some percentage equivalents to what I covered with males would be around 22%, 20%, and 18%. To determine roughly how long you have until your abs show, we can use the following formula: Bodyweight With Goal Six Pack = Lean body weight/(1-desired body fat percentage).

Step 1: First, we’re going to determine your lean body weight, which is simply how much you would weigh if you had absolutely no fat.

Step 2: Next, pick your goal body fat percentage.

Step 3: Once you have this, divide it by 100, and we’ll then plug everything into the formula.

Step 4: Then, simply take that number and subtract it from your current bodyweight. The number you get there represents roughly how much fat you’d have to lose in order to achieve your goal body fat percentage and strip off enough fat for your six pack abs to become visible.

Based on this number, we can determine roughly how long it will take you to attain your six pack. But this is also the step where most people screw everything up. Because, chances are they’re going to try to lose that weight as fast as possible in an attempt to attain their six-pack as quickly as possible. But what most people don’t realize is that there’s a limit to how much fat you can lose every day. Exceeding this limit will cause more weight to be lost, but from muscle, not from fat.

That’s why there are a few six pack diet tips you should follow. First, it’s recommended to set a goal of losing an average of 0.7% of your current body weight per week. Second, you should provide yourself with a few weeks of extra time and expect the process to have its ups and downs. That’s because the estimation you calculated assumes you’re following your program to the tee and remaining consistent day after day and week after week.

In addition to this few weeks of added buffer time to your six pack timeline estimation, another thing you may want to consider is taking periodic breaks from your several weeks of dieting. This is because the longer you diet for, the harder it will inevitably become. As you lose more and more weight, it is likely that increased hunger and fatigue will start to set in, making adherence difficult. To counteract this, research shows that taking “diet breaks” can help to fight off these cravings. Do note however that this will extend the time required to reach your goal. But if you’re not in a rush to hit that goal for a big event for example, then it’s something you’ll want to consider particularly towards the end of your diet when you’re much leaner and the diet gets much harder.

So, all in all guys, despite everything I went through with regards to the question, “How long does it take to get six pack abs?”, please don’t obsess over the exact time it’s going to take. Although it’s good to have a rough time frame in mind, which is what the formula I went through can help you do, focus on the process and the specific steps that you will take to achieve your goal rather than how long it will take.

But if you’re seeking more guidance and looking for an all-in-one customized approach that shows you step by step exactly how to train and how to eat week after week in order to burn off unwanted fat and build lean muscle just like thousands of our Built With Science members have done, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

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As a Joe at 170 pounds, I appreciate having the math done for me

MrBubas
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Started at 40.8 % body fat percentage, and it took me around 7-8 months too reach my current 19% body fat percentage. Yeah it's been a hell of a journey and just want too keep pushing now.
If you are reading this comment hope you achieve your goals .Stay fit and healthy guyz 👑❤️

Edit: it's been 2 months since I wrote this comment now im at around 16% 😀💫

Edit 2 : it's Jan 2023 now, going on my first bulk . Hope I gain some lean muscle . Will update soon 💫

Edit 3 : it's June 2023, 4 months into my bulk. My lifts have improved significantly. My muscles look fuller and defined. Yes i gained a bit of belly fat ( around 3-4 inches ) . But I can't wait to cut, which will be around in a month.

maybesomeday
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Don't worry about how long it will take, just focus on getting slightly closer each week 💪🏼

ashmaypt
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When I am standing i am 12% body fat.
When I am sitting i am 25% body fat!!!
This is a whole new video!!!

brianogorman
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A lot of people don’t realize that getting abs is all about getting lean. Glad Jeremy made that clear 💯

DrSwole
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Hey I'm Joe, thanks for using me as an example Jeremy. Glad I could help.

JfaJosephR
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How long should you diet to get a six pack? Short answer: until you have a six pack

riginall
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I've been on my diet break for about 4 months now. Thanks for the advice Jeremy!!

Rock_Wilson
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Been a fan of Jeremy's for a while and I truly think his content has went from great to INCREDIBLE! fantastic video! all the visuals, talks, and real life examples. Super Amazing

MrBose
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This is by far one of the best videos on diet approach, planning, managing expectation, and adherence that I have found! You have always been a trusted source of information for me, and I always get tremendous value from your videos. Thank you Jeremy, keep the great content coming!

mariobanuelos
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I can’t get over how much work he puts in to these videos. So much accurate and helpful information, easy to understand and backed up by real sources I love it

calebneiman
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I just realised I've gone from 175 pounds in September 2020 to 161 now. And that was half assing my dieting. Watching this guy and others really brought me on to a different level lately. Big thing for me is definitely giving up alchol, which was easy enough with the hospitality sector shut down, and a weighing scale!

ICantSplel
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I like the calculations in the first half of the video. Very concrete information. But I like the information at the end of the video even more! The takeaway I liked most: be flexible with your time frame for fat loss. If it takes a few extra weeks to get to your goal physique because you needed a mental or physical break from the intensity of your program, that's ok :) Focus, adapt, and enjoy the process! That's probably the most important step to seeing consistent results. As usual, good stuff, Jeremy!

TimothyLeeMSOTCPT
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Thank you, Jeremy for a really realistic view as opposed to the prevalent bullshit we all see online about getting a six pack, guaranteed in 6 weeks or so.

gondwana
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6.7 pounds to lose in 7.14 weeks for me, oh I wish someone would do the cooking and measuring for me.🙈 Great video!

Belitabelita
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Thank you I took this video and incorporated into my work outs my physical job and dieting and within 21 days for me I lost 10 lbs I was 221 now I’m 211 I feel better my goal is 195 trying to reach this goal within 90 days just gotta keep pushing and stay consistent thanks again 🙏🔥

jwvlogs
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Your videos are to the point, efficient and engaging. Your are becoming my favorite YouTube fitness trainer.

db
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Bro your content is literally fire. You are well informed, accurate, organized, and provide meaningful guidance. Keep up the great work!

Timzy
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I've been dieting down from 107kgs (235 lbs) to 87kgs (191lbs) and I got another 5kgs (11lbs) left until I hit my goal of 82kgs (180lbs) with about 13% bodyfat. I've been going for about 7 months and for me the best approach have been to have a cheat day every 3-4 weeks as well as having a diet break during Christmas, New Years and an extra cheat day for my birthday!

tomerlandson
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Lots of respect for Jeremy. He has plateau for some time, but he is keeping it natural.

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