How do I get a six-pack as soon as possible?
This is the fourth question that I’m answering this month of the 24 most commonly asked questions Mark and I receive.
A six-pack is not a manifestation of strength, or even health. Believe it or not, everyone has one.
Rather, the visible six-pack simply is a manifestation of a lack of body fat.
For example, male olympic long-distance runners weigh in at 150-lbs with a visible six pack. But Dwayne (“The Rock”) Johnson weighs in close to 300-lbs and also has a visible six-pack.
In other words, the number on the scale actually does not determine your ab definition. Your body fat percentage does.
Therefore, the fastest (and only) way to get a six-pack is to lose body fat.
Body Fat Percentages
Your body fat percentage is the total mass of fat divided by your total body mass. The beloved six-pack shows on women around 18% and 12% for men.
These are obviously approximations, so below I’ll break down a sliding scale of body fat percentages. But know that every female at 18% and male at 12% has a visible six-pack.
Below you will find a breakdown of body fat percentages:
Description Women Men
Essential Fat 10-13% 2-5%
Athletes 14-20% 6-12%
Fitness 21-24% 13-16%
Average 25-30% 17-21%
Overweight 31-39% 22-29%
Obese 40% + 30% +
Everyone has a six-pack. It’s just usually covered by fat.
Therefore, the fastest (and only) way to have a visible a six-pack is to lose body fat.
You can do that many ways. Start by scheduling a call with me here and I’ll lay out your personal exercise and nutrition plan.