Log in to BOXROX Pro

Can You Get a Six-Pack in Six Weeks?

How far can you push to get a flat and strong belly?

Can you get a six-pack in six weeks? Is it possible? How much do you need to push yourself? That is what Brendan Jones decided to try.

Brendan Jones is one of two brothers (the other being Cam Jones) from the Goal Guys, a YouTube channel with more than 400,000 subscribers. They share videos in which they take on “different goals in fitness and productivity.”

As expected from the Goal Guys, this time Brendan tried to get a six-pack in six weeks. See how it all went down below.

Source: Keifit on Pixabay

Can You Get a Six-Pack in Six Weeks?

First of all, to try and get a six-pack in six weeks could actually be impossible or relatively easy. It all depends on how fit you are at the moment.

If you are overweight, with a body fat percentage above 30%, you will not be able to get a six-pack in six weeks. Just shedding off that layer of fat to be able to see your abs will take more than a few months if you do it naturally and without taking extreme measures and going into starvation.

However, if you have done a lot of exercises in the past, have been seen as an athlete at some point, and have a rather small flab around your waistline, it is very possible to get a six-pack in six weeks. And this is the category that Brendan Jones falls into.

He did a body transformation 8 months prior and was in the best shape of his life, with six-pack abs and great-looking chest muscles. He got lazy the following months and decided to get in shape in 6 weeks and get a shredded physique.

Source: Deepkhicker on Pixabay

Brendan’s workout regime was:

First week:

  • Ab workout 3x a week
  • Weight training 3x a week
  • 30 minutes of cardio every day

What Happens to Your Body When You Do Zone 2 Cardio Training for 3 Months?

Second week:

  • Added another 20-minute ab workout on top of his previous workouts

Third week:

  • Joined a gym to train with weights and additional equipment

Week 5:

  • Started adding ab vacuum technique on top of previous workouts to try and get rid of the last flab of fat on the belly

Of course, diet is incredibly important, and he talked about what he was eating during each week, tweaking when necessary to build more muscle as he felt like he was burning too many calories and, probably, losing muscle.

At the end of six weeks, Brendan lost 7 pounds (3.1 kilos) and full inch of waistline (2.5 centimetres).

See the full trajectory of him getting a six-pack in six weeks below.

10 Great Habits to Get Shredded and Burn Belly Fat Fast

How to Combine HIIT and LISS to Lose Fat Faster

Best Science-Based Diet for Fat Loss

When Will You See Your Six-Pack Abs?

The visibility of your six-pack abs depends on several factors, including your body fat percentage, genetics, and muscle development. In order to see your six-pack abs, you need to have a low enough body fat percentage so that the abdominal muscles become visible.

For men, a body fat percentage of around 10-12% or lower is generally required to see a well-defined six-pack. For women, the body fat percentage required for visible abs is usually around 16-19% or lower.

It’s important to note that everyone’s body is different, and some people may need to achieve an even lower body fat percentage to see their six-pack abs. Additionally, genetics plays a role in how easily you can build and maintain muscle mass in your abdominal area.

14 Tricks On How To Lose Belly Fat Effortlessly

How To Lean Bulk Properly in 5 Steps How Men Can Lose Belly FatSource: Julia Larson / Pexels

Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

  1. Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
  2. Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
  3. Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
  4. Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
  5. Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.

It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

How to Lose Weight Fast and Transform Your Body

How to Speed Up Weight Loss – 10 Things You Can Do Now to Accomplish That  

Source: Cottonbro Studio on Pexels

STOP Doing Sit-Ups – 3 Exercises Better for Six-Pack Abs With No Equipment

22 Bodyweight Ab Exercises Ranked Worst to Best

To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

  1. Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
  3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
  4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
  5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
  6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

5 Excellent Exercises to Promote Fat Loss

How to Use Protein Powder for Fat Loss

5 Steps to Build a Perfect Male Physique

How to Increase Your Metabolism

Image Sources

Related news