The following formula is a kind of six-pack calculator, check it out.
You will need to break the 10% body fat barrier in order to see a defined six-pack. Women need to get below around 17%.
Update! You can now get this done AUTOMATICALLY for you by using the new Six Pack Calculator below!
All you need to know is your current weight and body fat percentage. If you don’t know what your body fat percentage is, plug your stats into my ‘Body Fat Estimator‘ in the sidebar of this site.
How did you do? Probably quicker than you thought I’d guess. Let me qualify your result by saying the following…
The calculation is based on the new fat-loss formula contained in the NEW Total Six-Pack Abs, not on any other system.
It tells you when you will hit the 10% body fat barrier, which is the level of body fat you need to break to see your abs. If you want to get totally shredded, yes it will take you a little longer
There are 2 answers - Best Case & Worst Case. Let me explain this…
The calculation is using the least amount of fat you will lose on the program to calculate the worst case (which is 1.5lbs per week), and the most I expect you can lose per week as the best case. In ‘Total Six Pack Abs 2‘ you’ll see why this is MATHEMATICALLY CERTAIN to happen.
You might still want to work this out manually. Why? This way you can also see exactly how many pounds of fat stand between you and your six pack! Read on…
For example, let’s take a guy at 18% body fat weighing 170lbs.
The first thing that needs to be ascertained is the actual amount of body fat he is carrying.
* Simply multiply 170 x 0.18 = 30.6lbs of fat.
From this we can determine how much lean mass he is carrying:
170 – 30.6 = 139.4lbs lean mass.
So, what’s the goal here? This guy wants to hit 10% body fat.
* We now take the GOAL body fat percentage from 1 i.e. 1 – 0.10 = 0.90
* Now divide the current lean body mass by this figure:
139.4 / 0.9 = 154.89 (rounded to 2 decimal places)
So, our 170lb man would weigh 154.89lbs at his goal body fat percentage of 10% (assuming no muscle gain which certainly CAN happen).
* Next we subtract the goal weight from the starting weight:
170 – 154.89 = 15.11 lbs, let’s call it 15 pounds of fat loss.
The question now is: How long does it take to lose 15 pounds of fat?
Well, it depends on the program you are using. A lot of programs use 1lb of fat loss per week as the top goal. If this were the case then the BEST you can hope for is 15 weeks or about 3.5 months to reach the goal of a six-pack. However, bear in mind that this best-case scenario rarely happens, most people go some weeks with a half-pound, quarter-pound, or even NO fat loss.
A good fat-loss program should result in what I call ‘meaningful‘ fat loss, which is AT LEAST 1.5 pounds of fat loss per week, and sometimes 2-3 pounds under certain circumstances. Also, this fat loss should be continuous – no stalls. If fat loss dips below 1.5 pounds per week then it’s time to employ another weapon in our arsenal to get it back up there.
So, a really efficient plan should see this 18% body fat guy reach his goal in about 6 weeks (best-case), or around 10-11 weeks at worst.
So you can see that gaining a six-pack isn’t the excruciating process it’s often made out to be.
Yes, you will have to experience some hunger along the way but so what, it’s worth it. An overweight person shooting for ‘normal weight’ can get there without much hunger, but a normal person shooting for the ‘very lean’ body type will have to put up with this somewhat. Again, a good program will minimize this feeling but will not completely eradicate it.
But hey, 6 weeks isn’t too much to ask for what probably amounts to years of poor eating habits, is it?
Here’s those steps again summarized for you
(1) Get your body fat percentage
(2) Work out your fat mass and lean body mass in pounds
(3) Subtract your goal body fat percentage from 1
(4) Now divide your current lean body mass by the result of the calculation in step 3. This gives the goal body weight.
(5) Now take this figure from the starting weight to show the amount of fat loss required to reach goal (in pounds).
I hope that was helpful to all you six-pack seekers out there.
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