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

How

long

does it take to get a six-

pack

? This is one of the questions I have always asked myself when I started training seriously because for many of us getting a well-defined six-

pack

is the ultimate goal, but the answer to that question is that it depends and depends on where you are now. , two about how defined and visible you want your six pack to be and three about the process you use to get there because let's face it, some jobs have been in the works for years. They can never achieve it because they are using the wrong approach, so in

this

video we will first calculate how

long

it will take you to achieve a six-pack and then, more importantly, we will cover how to best ensure your success every time.

Those weeks, first of all, anatomically everyone has a six pack, it's just a question of whether it's visible or not. Abs only become visible once you achieve a low enough level of body fat to reveal them in men, your abs will usually start to become visible around 15. but twelve percent is when you really start to see a good definition in your abdomen and at ten percent your abdomen is clearly visible and well defined and for women I would not recommend a clearly visible abdomen as the end goal, but some percentage equivalence to what I covered with men would be around 22 percent , 20 percent and 18 now, to determine approximately how long it would take you to reach those target body fat percentages and reveal your midriff, we can use the following formula, so grab a pencil and paper and we'll perform

this

simple step-by-step calculation using a Joe here as an example.

I'm going to use pounds in my example, but if you use kilograms, just do the exact same calculations but with kilograms first. We're going to determine your lean body weight, which is simply how much you would weigh if you had absolutely no fat, so calculate what your current body fat percentage is by looking at the tables below, then divide that percentage by 100 and multiply it. number times your current body weight, the number you get is approximately how much fat you currently have, subtract that number from your current body weight and that number will now be what is known as your lean body weight, then choose your target percentage of body fat According to what I said before, determine how thin and how visible you want your six pack to be.

I personally recommend that you be very conservative here because once you reach a certain body fat percentage you can always continue working to lower it if you choose. In this example, we will use 12 as the target for Joe. Once you have this, divide it by a hundred and then we'll plug everything into the formula, so run that calculation and the number you get represents roughly what your body weight would be once you reach your goal body fat percentage and desired abs. , then simply take that number and subtract it from your current body weight. The number you get represents approximately how much fat you would have to lose to achieve this.

To achieve his body fat percentage goal and remove enough fat for his abs to become visible, in this case, Joe would need to lose about 15 pounds of fat to reach his goal of 12 body fat and reveal his abs and, finally, based on this number. We can determine approximately how long it will take you to lose that amount of fat and your midsection, but this is also the step where most people screw it up because if you tell someone they need to lose 15 pounds to get their Most likely They try to lose that weight as quickly as possible in an attempt to achieve it as quickly as possible, but what most people don't realize is that there is a limit to the amount of fat you can lose every day exceeding this limit.

It will cause you to lose more weight, but from muscle, not fat, which is the opposite of what we want. For example, in one study, resistance-trained men and women were prescribed to lose weight slowly at a rate of 0. ,7. percent of their body weight per week or rapidly at a rate of 1.4 percent of their body weight per week, although the slow group took three more weeks of

diet

ing, both groups lost the same amount of total weight, however, from Lost weight those in the slower weight loss group lost significantly more fat than the rapid weight loss group and actually gained a small amount of lean mass compared to the loss of muscle mass in the fast group.

Because of this, it is recommended to set a goal of losing an average of 0.7 percent of your current body weight per week. In our example, Joe weighs 170 pounds and needs to lose 15 pounds with the goal of losing 0.7 percent. of your current body weight per week. This would take approximately 12 weeks to put this into perspective for you here. is one of our scientific members, Andrew, his starting point, as you can see, was 202 pounds with about 25 body fat. Using our calculation, he would need to lose about 30 pounds of fat to get down to about 12 body fat and reveal his six. -pack assuming you maintained your existing muscle mass, so at our proposed fat loss rate of losing 0.7 percent of your body weight per week, this on paper would take you around 21 weeks to achieve, now it actually took him just under 21 weeks to achieve it. lose 30 pounds of fat and get down to 173 pounds and about 12 body fat with your abs now clearly visible, which is just an actual lifting example to help illustrate the potential accuracy of the formula I just read.

However, I know this formula has its limitations as it will not take into account water weight muscle gains and anything other than fat that may affect your weight before and after throughout the process, but it is still a good way to get a rough estimate, just keep in mind that throughout this transformation Andrew was following his program to the letter and it remains consistent day after day and week after week and that is exactly what the estimate you What you calculated is supposed to do, so to be realistic you

should

give yourself at least a few weeks of extra time and expect the process to have several ups and downs in addition to these few weeks of extra buffer time for your estimate.

Another thing you may want to consider is taking periodic breaks from your several weeks of

diet

ing instead of trying to do it all at once, this is because the longer you die, the harder it will inevitably be, as you lose more. and more weight, hunger and fatigue are likely to increase, making adherence difficult to counteract, this research shows. That increasing your calories up to maintenance calories for several days every few weeks or what is now commonly known as a diet break can help combat these cravings, illustrating the effectiveness of this approach is a new study led by the Researcher Jackson Pale is here to provide us with a breakdown of the study results and the implications they may have on the duration and approach of your diet.

So, Jackson, why don't you give us a very quick breakdown of the study that you conducted and then also what it potentially means for the overall focus of our day, so we had 60 weight-trained athletes that came to our lab and were assigned to one of two groups: one group was a continuous diet group, now they dieted for 12 weeks straight and then we had another group that was Known as our intermittent diet group, now they also did 12 weeks of diet in total, but after each three weeks into the diet we gave them a one week break from the diet which meant their total intervention time was actually 15 weeks and during those breaks from the diet we would increase their calories to the maintenance level so they wouldn't lose weight During that period and we also increased their carbohydrate intake so that they were eating a lot more carbohydrates after both groups completed their 12 weeks of diet, we saw no differences in fat loss or lean mass retention, which surprised a lot of people, either.

We saw no difference in the drop in metabolic rate between the two groups, which surprised a lot of people who had been promoting things like diet breaks and refeeding, for many. years, but we saw some very interesting things on the other hand, what we did see was that in the group that used breaks in the diet every three weeks they were less hungry and less eager to eat than the group that did continuous diet, another interesting finding that we notice. was that twice as many participants dropped out of the continuous diet group as those in the group that was using diet breaks, which gives us the impression that okay, maybe when diet breaks are used that type of loss regimen weight loss is a little bit easier to follow than a weight loss regimen without any breaks to support that finding.

When we looked at the adherence data and how well they were sticking to their calories and their macros, we saw that 77 were adherent in the group that was using the diet breaks. but only 58 complied in the continuous diet group, which again tells us that okay, maybe losing weight and losing fat is a little easier to achieve when using diet breaks intermittently, what can we take away? that? To frame a conclusion, if your biggest challenge with weight and fat loss is sticking to your calories or fighting hunger impulses, then diet breaks maybe a really good tool for you to use and it also makes sense that maybe diet breaks aren't.

It will be necessary at the beginning of the diet phase because that is when hunger is not a big challenge, everyone can limit themselves to their calories quite easily, but later in the diet phase when you lose a lot of weight and hunger for fat. starting to slide and become a little more challenging, maybe that's the best time to use this strategy, so if weight loss isn't urgent and you're not in a rush, then maybe breaks in the diet could reap a lot of benefits . It makes sense to use it in that scenario, but if I want a certain body composition as quickly as possible, for example I have eight weeks until my wedding and I want to be in the best shape possible, maybe I can go on a continuous diet because using Breaks in the Dieting will probably take up too much of your time to lose weight, so to put this into perspective, if let's say you calculated that it would take you 12 weeks to get to 10 body fat, then you might want to consider interspersing one or two breaks in the diet toward the end. final to help with adherence and hunger levels, but you can always make that decision based on how you feel when you get there and lastly, remember that breaks in the diet are not an excuse to eat anything. you want, but it involves strategically increasing your calories to the maintenance level, primarily by increasing your daily carbohydrate intake and then continuing to track your intake to make sure you stay on track, so overall, despite everything what happened Regarding time, please don't get hung up on the exact time it will take, although it is good to have a rough time frame in mind, which is what the formula I followed can help you focus on the process and the specific steps that you will need. it will take to achieve your goal rather than how long it will take.

Those who set goals and focus on the specific things they will do along the way are the most successful at achieving them, which not only applies to achieving a six-pack but for everything in life, but if you are currently looking for more guidance and looking for an all-in-one personalized approach that shows you step by step exactly how to train and how to eat week after week in To burn unwanted fat and build lean muscle just like they have thousands of our Build with Science members, simply visit buildwithscience.com and take our analysis quiz to discover the best approach for you and your specific body.

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