Fitness influencers have made the internet a buzz with claims that it’s possible to have a chiseled six-pack within a month. However, health and fitness experts shed light on the reality of these promises, emphasizing the role of genetics, diet, and regular exercise.
The promise of rapid results is always enticing, but it’s essential to understand the feasibility of fitness claims.
Fitness influencers are often seen promoting a “30-day abs challenge,” suggesting that anyone can achieve a toned and muscular abdomen within a month. This claim, however, has been met with skepticism from health and fitness professionals who argue that individual body types, genetics, and lifestyle factors significantly influence muscle development and fat loss.
Experts debunk the myth that abs can be obtained in a short period.
According to Dr. Michael Fredericson, a sports medicine doctor at Stanford Medicine, one cannot develop visible abdominal muscles within a month. Achieving a toned midsection requires consistent dieting and exercise, often spanning several months, or even years, for some individuals, told USA Today.
Genetics and diet play a significant role in muscle development and fat loss.
While there are myriad exercises to strengthen core muscles, genetics and diet are also crucial in determining the visibility of abdominal muscles. It’s essential to have a balanced diet that supports muscle growth and fat reduction. Each person’s genetic makeup also plays a part in how and where their body stores fat, and how quickly they can lose it.
Safe and healthy fat loss is a slow process.
According to Fredericson, only 1% of body fat loss per month is considered safe. This slow pace of fat loss is a stark contrast to the rapid results promised by 30-day abs challenges. It’s worth noting that the visibility of abs is not just about muscle development, but also about reducing body fat percentage.
Body fat percentage determines whether abdominal muscles are visible.
For abs to be visible, men should aim for a body fat percentage lower than 10% to 15%, while women should strive for a 15% to 20% body fat percentage. These percentages can vary based on individual body composition and fitness levels.
Achieving visible abs requires a commitment to a healthy diet and regular exercise.
Individuals starting with an average body fat percentage who adhere to a disciplined diet and exercise plan may start seeing changes in abdominal definition after three to six months, according to licensed psychotherapist Austin “Ozzie” Gontang. However, this timeline may be longer for those starting with a higher body fat percentage.
