While these methods are not quite as accurate, they can be very helpful in estimating body fat levels. Once you have your body fat percentage, you can subtract that percentage from 1 and multiply that total by your current total weight in pounds to determine how many pounds of lean tissue that's every part of your body that is not fat you have on your frame right now. To see how this plays out, take Jason, who weighs pounds and has a body fat level of 20 percent, as an example.
The equation reveals that Jason's body contains pounds of lean tissue. His goal is for his body mass to be 8 percent body fat, so to determine his goal body weight, he needs to perform the following equation. Now he knows his goal weight is pounds, but he still has to determine how many pounds of fat he needs to lose. To do so, he can simply subtract his goal weight from his current body weight with the below equation.
The result: Jason needs to lose 22 pounds of body fat to reach his desired body fat percentage of 8 percent. Now you know how many pounds of fat you have to lose or at least how to find that out to reach the body fat percentage that will allow you to see your abdominal muscles.
But how long will it take to lose that much weight and uncover your abs? For healthy, sustainable fat loss, the Centers for Disease Control and Prevention recommends losing roughly 1 to 2 pounds of weight per week, not exceeding 2 pounds per week lost. So theoretically, if Jason lost 1 pound per week, he'd reach his target body fat percentage in 22 weeks. If he lost 2 per week, he'd cut that time in half to hit his goals in 11 weeks. According to Mayo Clinic , 1 pound of fat contains 3, calories.
That means you could estimate that if, everything being equal, you burn calories through exercise each day and reduce your daily calorie intake by another , you will create a calorie daily deficit, adding up to 3, calories per week. Therefore, you will lose roughly 1 pound of fat per week. However, the body doesn't work on such a neat schedule, and when people lose weight, they rarely lose that weight exclusively from fat.
Instead, they tend to lose some weight from water and some more from muscle. Of course, when trying to get six-pack abs, the goal is to minimize any muscle losses. What's more, many factors impact how long it takes you to lose fat. Genetics is a big one. Some people tend to lose weight more quickly than others. Hormones, underlying health conditions, medications you take and many other things can also speed up or slow down your rate of fat loss. So, how long does it take to get a six-pack?
The short answer is that you can estimate the timeline to be a minimum of the number of pounds of fat you have to lose, divided in half, but it will likely take longer. The body fat percentages required for a visible six-pack can be perfectly healthy for some people, but they are not sustainable or healthy for everyone.
Listen to your body and address any concerns with your doctor. You don't have control over a lot of factors that determine how long it takes to get abs, but you can control both you nutrition and exercise to get six-pack abs faster. Here are the most important guidelines to follow.
If your current body fat percentage is higher than your target, you need to consume fewer calories per day than you use for energy. This means that a person needs to have a body fat percentage at which muscles begin to have definition before they can have a six-pack. At this point, exercises that build abdominal muscle endurance and strength can help. Some examples include:. Next, place the hands on the thighs, chest, or behind the ears, and slowly bring the upper body toward the knees until the shoulders are a few inches off the floor.
Hold this position for a few moments, then slowly return to the starting position. Try for a set of 12—15 crunches. Lie on the back with the knees bent and the feet flat on the floor. Next, roll the knees to one side so that they touch the floor. Place the hands across the chest or behind the ears and gradually curl the upper body toward the hip that is off the floor until the shoulders are several inches off the floor. Hold this position for a few moments before returning the upper body slowly to the floor.
Perform this 12—15 times, then repeat on the other side. Start by lying so that only the toes and forearms are touching the floor.
The legs should be straight and the hips raised. Imagine that there is a straight line from head to toe. Instead of supporting the body with the forearms and toes, lie on one side, propped up on one one elbow. Keep the legs straight and raise the hips so that there is a straight line from head to toe. Keep the abs tight, and hold this position for several seconds. Repeat 10 times, then switch sides. This is similar to a stomach crunch, but instead of raising the shoulders, a person lifts their buttocks and tailbone.
Start by lying on the back with the knees bent and the feet flat on the floor. Place the hands across the chest. Slowly raise the legs to a degree angle, pulling the knees to the chest until the buttocks and tailbone are off the floor. Hold this position for a few moments before slowly lowering the legs and buttocks.
To gain definition in their abs, a person should get plenty of physical activity and have a healthy, balanced diet. In this article, we discuss the best ways to get well-defined abdominal muscles. Internal Obliques: Running diagonally upward, underneath the external obliques. To get a well defined mid-section, you have to hit all these muscles with enough intensity.
Remember, similar to other body muscles, abs also need rest to recover and grow. Hence, sessions in a week of about minutes are sufficient to train your abs properly. Add resistance training to your workout routine to get better fat loss benefits. This will also help in building some muscles and increasing metabolism which further helps in burning more calories.
A study done on overweight adolescents found that those who did 30 min cardio and 30 min weight training 3 times a week, lose more fat than those who only did cardio.
Add high-intensity interval training to your routine. In an equal time interval, HIIT burns more calories than steady-state cardio.
This also gives you a metabolic boost which leads to more fat loss. Calorie deficit simply means eat less than you need to maintain your body weight. To lose one pound of fat per week you have to cut calories per day. You can do this by consuming fewer calories through diet and burning more calories through exercise. Try to remove added sugar completely from your diet or eat as low as you can.
Soft drinks, chocolate bars, pastries, packed juices, sauces, energy drinks, etc. Fiber is one of the most under-rated nutrient of a healthy meal plan.
Maybe this is the reason that a lot of Americans are not getting enough fiber. Fiber is important for proper digestion of food and takes longer time to digest. Hence, helps in eating less calories throughout the day. Fruits, vegetables, whole grains, beans, and legumes are all rich in fiber. Try to add some servings of these foods to your daily diet. Protein is an essential macronutrient to build muscles.
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