How Can I Get Abs?

For anyone starting their fitness journey, getting washboard abs can seem like the ultimate goal. 

It’s a mark of fitness and a sign of a lean and muscular physique. But how realistic is “getting abs” as a goal?

We’re unpacking how long it takes to get abs and how you can go about chiselling out your core.

It’s (kind of) true that abs are made in the kitchen

Firstly, it’s important to say that nutrition plays a pivotal role in getting visible abs.

It’s the most important thing as it directly impacts body fat percentage and muscle development. To unveil your abs, you have to focus on creating a calorie deficit, which means consuming fewer calories than you burn. 

Protein is also especially important for muscle repair and growth, which will help your abs to pop through. Aim to consume a source of protein in every meal to help maintain muscle mass while losing fat.

Can you get abs quickly?

Everyone has abs. But not everyone will have visible abs.

Your fitness journey is unique, and the speed at which you can achieve defined abs will vary depending on your body. Your metabolism, body structure, current level of fitness, body fat percentage, genetics, and the intensity of your workouts will all play a factor. But the most important factor of all is diet.

Understanding the Anatomy of the Core Muscles

The core muscles extend far beyond just the abdominal muscles; they encompass a complex group of muscles that stabilise and support the body. 

The primary components include the rectus abdominis, transverse abdominis, internal and external obliques, and the muscles of the lower back and pelvis. 

The rectus abdominis is the muscle most commonly associated with the “six-pack” look. It runs vertically along the front of the abdomen and is responsible for flexing the spine. On the other hand, the transverse abdominis acts like a natural corset, helping to stabilise the pelvis and spine. The obliques are located on the sides of the abdomen and are essential for rotational movements, while the muscles in the lower back support the core’s overall function and maintain posture.

Strengthening these muscles not only aids in achieving aesthetic goals, but also improves functional fitness. A strong core enhances athletic performance, reduces the risk of injury, and provides better support for daily activities.

Factors That Affect Getting Visible Abs

1. Your body fat percentage

A low body fat percentage is the key to getting visible abs. 

Generally, abs require a body fat percentage of around 10-15% for men and 15-20% for women. If your current body fat is higher than this range, it will take longer to achieve a chiselled look, as fat loss is essential for muscle definition.

2. Genetics 

Genetics  play a crucial role in how easily you can develop visible abs. Some individuals may naturally store more fat in their midsection, making it more challenging to achieve a defined look. 

Genetics determine the way muscle is distributed in the abdominal area, affecting how quickly results are seen. 

3. Muscle building and fat loss in combination

Strong ab muscles, set under a thinner layer of body fat will pop more. With good nutrition you can lower the fat percentage of your body and by building muscle you can make abs more visible. This is how you essentially chisel the core.

Setting Realistic Goals for Developing Abs

As you can see, there are lots of factors that go into achieving defined abs. Many people underestimate the time and effort it takes to develop a chiselled core, leading to frustration and discouragement. 

For some people, “getting visible abs” might not be the most important goal. It could be more effective to start with just losing some body fat and then over time allowing abs to reveal themselves.

Instead of solely focusing on visible abs, consider setting goals related to overall fitness improvements. This might include increasing the number of reps in your ab exercises, enhancing your overall strength, or improving your nutrition. By diversifying your goals, you will maintain motivation and see progress in multiple areas without focusing too hard on a physical attribute. 

Focus on health and the abs will come

Getting abs isn’t the be all and end all of health and fitness. 

For some, seeing ab definition will be easy. While for others, getting visible abs will be too extreme and possibly unhealthy. It’s important to approach this journey with realistic expectations and not focus too much on the physical aspects.

By making healthier choices and following a tailored nutrition program, you’ll soon lower your body fat percentage and have less fat on your mid-section. Over time, this can result in visible abs. Stick with it and the results will come. 

Need help? Contact us now to find a personal trainer who can support your journey.