How Long Does It Take to Pump Up Your Abs to Get Six-Packs?
Everyone has at least once wondered how long it takes to pump up abs. Do you also want to get great abs, but don’t know how long it will take? Then you really should read this article.
How long does it take to pump up your abs?
Up to the Cubes
Obtaining pronounced “cubes” is not an easy task and requires an individual approach. For some it may take a couple of months, for others it may take a year or more. It is important to realize that underneath the layer of fat, everyone has abdominal muscles, but to make them visible, you need to achieve a minimum percentage of fat tissue.
In order to achieve a visible six pack on your belly, your body fat percentage needs to be 7-8% for men and 16-18% for women. If you are a man and your current body fat level is, say, 18%, then you will need to lose 10%. Let’s say you lose 0.5% body fat per week through cardio, abdominal exercises and healthy eating. So it will take you about (5 months) 20 weeks to achieve the desired results.
For Women
How many days can it take to pump up a girl’s abs? As a rule, by adhering to all the conditions of healthy fitness (proper nutrition + regular exercise), the first results will be visible within 4-6 weeks. However, fully toned abs may require more effort due to the body’s natural tendency to store more fat in the thighs and abdomen.
To Remove Belly Fat
Working out your abs for the sake of a flat stomach and pulling yourself up against sagging skin on your arms is a waste of time.
Research from the National Institutes of Health Shows that it is anatomically impossible to induce weight loss in one area without affecting other parts of the body. Although the targeted approach works for muscles, losing fat is like removing a layer of clothing – it is removed throughout the body, not in specific areas.
Is It Possible to Pump Up Abs in a Month?
It is completely possible to pump up your abs in a month only if you already have a low percentage of adipose tissue. Otherwise, you can significantly improve its condition by starting the process of relief formation.
What Influences the Formation of the Press
Each of us is unique and has our own individual characteristics: gender, weight, level of subcutaneous fat, condition of muscle tissue and much more, all this affects the rate of formation of visible relief on the abdomen.
Genetics
Genetics determine the distribution and amount of fat tissue in the body, as well as your metabolic rate, all of which play a key role in how quickly you can achieve visible muscle.
Our genetics influences more than just our body composition. It also determines the distribution of fat in the body, influencing where it accumulates. Therefore, it may happen that before the fat leaves your belly, you will lose proportionately a lot in your arms and legs.
Body Type
People who are ectomorphs (thin bone structure) tend to see results on their abs faster than endomorphs (who tend to be overweight). The percentage of adipose tissue is also important: if it is more than 25% of the total body weight, abdominal exercises alone will not bring a noticeable effect. You need to combine different types of training and proper nutrition to first reduce body fat.
Lifestyle
Lifestyle factors such as diet, stress, and level of physical activity also have a big impact on how your abs will look. The initial level of physical fitness plays an important role: beginners in fitness should not expect rapid changes in a month, while people with already noticeable muscle definition can achieve rapid ones.
Training Frequency
It is recommended to train the abs 2-4 times a week for 15-20 minutes at a time. This is a sufficient amount to stimulate the growth and development of muscle fibers without overtraining.
An important point: for both women and men, it is recommended to train no more than three to four times a week. Some believe that the optimal amount of training for women is twice a week. In order for muscles to develop, it is necessary not only to give a load, but also to provide time for recovery. This stimulates a process of supercompensation in the body, in which slightly damaged muscle fibers recover from exercise and become stronger to cope with future loads. This process is effective and physiological, but requires a rest period for the muscles of 1-2 days (up to 48 hours).
Do not forget about a sufficient amount of clean still water – this helps maintain metabolic processes at the proper level.
Pumped up abs are the result of a combination of proper training and dietary discipline. You need to be prepared for the fact that this may take different times for each person due to the individual characteristics of the body. Start step by step and remember the sequence: first losing excess weight (if necessary), then gaining muscle volume.
