The time it takes for a man to achieve visible six pack abs depends on several factors including starting body fat percentage, diet, exercise routine, genetics, and overall dedication. The six-pack muscles, or rectus abdominis, are present in everyone, but they’re often hidden under a layer of body fat. To make them visible, you need to both develop the muscles and reduce the fat covering them.
If you’re starting with a higher body fat percentage, say 20% or above, you’ll first need to focus on reducing this through a combination of cardiovascular exercise and a caloric deficit, which means consuming fewer calories than you burn. For example, if you weigh 85 kg (187.4 lbs) and have a body fat of 25%, you might need to lose approximately 10 kg (22 lbs) or more to get to a body fat percentage where your abs start becoming visible.
Diet plays a pivotal role. Consuming a balanced diet with adequate protein will support muscle growth while minimizing processed foods, sugars, and excessive fats can aid in fat loss. A rule of thumb is to aim for 1-2 kg (2.2-4.4 lbs) weight loss per month to ensure you’re losing fat and not muscle.
Additionally, strength training, especially exercises that target the core like planks, leg raises, and crunches, will help develop the muscle definition of the abs. As you progress, resistance and variation can be added to these exercises to continue challenging the muscles.
That said, some men might start seeing results in as little as a few months, while for others, it can take a year or more. Genetics can influence how and where you store fat, and some might find it more challenging to lose belly fat compared to other areas.
The journey to visible six pack abs is unique for everyone, with factors like starting point, diet, exercise regimen, and genetics playing a role. However, with consistent effort in both diet and exercise, most men can achieve this goal over time.