Let’s pretend, for whatever creative reason you can come up with, that you really want (no, NEED!!!) to have a six pack in seven months from now. How would you do it? Could it even be done at all?
It IS possible to get six pack abs over a seven-month period. Seven months is a sufficient amount of time for many of you to develop your core muscles and lower your body fat percentage to the level necessary for your core muscles to become visible. If accomplished, you will have your visible six pack within seven months or less.
Just because it can be done, it does not mean that it will be done. It also does not mean that it will be easy. And as with most things in life, much of your success will depend on many factors. Some such factors include:
- Current weight and body fat percentage
- Current nutrition and caloric needs
- Consistency of proper nutrition and caloric intake
- Type of training program used
- Dedication and consistency of training
- Intensity of training
- Will and desire to succeed
- Ability to overcome obstacles and setbacks
- Avoiding injuries
- Other unforeseen challenges
What’s the Big Deal with Having a Six Pack Anyway?
No one is born with six pack abs. That would be weird. Toddlers and children don’t have six packs, either.
As adults, however, something changes in our psychology. All of a sudden, having a sexy set of six pack abs becomes a sign of strength and virility. Men and women alike start training and dieting with a single-minded focus on developing an eye-popping midsection.
Some people would criticize this goal as being vain. Others might say that it is an unrealistic expectation of beauty which leads to eating disorders and exercise disorders. All of that could very well be true.
Still, I would like to have a six pack, and I am not alone in my ambitions.
Why Am I So Interested in My Abs?
Individual reasons for pursuing a six pack differ from person to person. In my case, I used to be obese. Like, really fat. See for yourself:
At my heaviest, I weighed 296 lbs. (134.5 kgs.) and had a height of about 6 feet, 2 inches tall. Tall, sure… but still obese no matter how you calculate it. I was 17 years old at the time.
I’m happy to say that instead of continuing to overeat and under exercise, I changed my ways. Over the next 16 years, I lost over 100 lbs. and am thrilled to say that I have kept it off throughout all of the ups-and-downs.
As of July 30, 2019, I weighed 187.4 lbs. and was the lightest I had been since I was about 13 years old and a freshman in high school. Pretty cool. But still, there was work to be done.
I wanted to take my health and fitness to the next level and to develop an aesthetic body that I could be proud of. And a big part of that was to begin training a body part which remained largely neglected throughout most of my life… my abdominals!
For me, getting a six pack is a visible symbol of transformation. It’s proof that personal change is possible in myself, just as I have seen it accomplished in others. It’s a mental challenge as much as it is a physical one.
Great, grand, wonderful… but how will I do it and how long will it take?!?
What Is My Daily Ab Routine?
To accomplish this Spartan task, I chose to perform the 22 Day Ab Workout (NO REST!!!) by Jeff Cavaliere at ATHLEAN-X. Check it out. It’s an AWESOME routine which hits all areas of your abdominals and can be done anywhere. I highly recommend it!
Originally, I wanted to see how my abs would respond to this training after every round of 22 days. Now, I am on a personal mission to continue to perform this routine until I get my visible six-pack.
I have now diligently and faithfully performed this routine every day for the last 7 months. Let’s find out if 7 months was long enough for me to get my visible six pack, and afterwards I will share some lessons and tips I have picked up about abs training with you.
The Results After 7 Months of Training My Abs
As a point of reference, here are the dates for each before-and-after period of my personal abs challenge so far:
- Round 1: Jul. 30, 2019 – Aug. 20, 2019 (22 days)
- Round 2: Jul. 30, 2019 – Sep. 11, 2019 (44 days)
- Round 3: Jul. 30, 2019 – Oct. 8, 2019 (66 Days)
- Round 4: Jul. 30, 2019 – Oct. 30, 2019 (88 Days)
- Round 5: Jul. 30, 2019 – Nov. 21, 2019 (110 Days)
- Round 6: Jul. 30, 2019 – Dec. 13, 2019 (132 Days)
- Round 7: Jul. 30, 2019 – Jan. 4, 2020 (154 Days)
- Round 8: July 30, 2019 – Jan. 26, 2020 (176 Days)
- Month 7: July 30, 2019 – Feb. 29, 2020 (210 Days)
Full Transparency: I got sick during the 3rd round of this routine and took 5 days off to rest and fully recover. Once fully recovered, I continue my daily training at full strength and have not missed a day since then. Health and safety first!
I also kept track of my weight during this six-month abs-training period. As a reference, this is what I weighed on the day each of my before-and after photos was taken:
- Day 1: 187.4 lbs. (85.2 kgs.)
- Day 22: 185.7 lbs. (84.4 kgs.)
- Day 44: 187.4 lbs. (85.2 kgs.)
- Day 66: 187.2 lbs. (85.1 kgs.)
- Day 88: 185.2 lbs. (84.2 kgs.)
- Day 110: 185.7 lbs. (84.4 kgs.)
- Day 132: 189.2 lbs. (86.0 kgs.)
- Day 154: 191.4 lbs. (87.0 kgs.)
- Day 176:187.2 lbs. (85.1 kgs.)
- Day 210: 185.0 lbs. (84.1 kgs.)
And now for the best part… the before-and-after transformation photos!!!
Here Are the Before and After Photos from Each Time Period:
Here Are the Before and After Photos from Day 1 and Month 7:
So, can I get a six pack in 7 months?
I suppose the answer to the title question is a resounding… No, not quite, but almost, kinda!
In my own opinion, my abs and midsection look much, much better today than they did when I began training them every day 7 months ago. They are flatter, yet thicker. They are more pulled in and my love-handles are slowly going away. In particular, my obliques look like they have grown and developed the most.
I call that progress.
As for the visible six pack, it is also progressing. While not totally there yet, I am getting closer. I feel like I am within striking distance.
While I picture tells 1,000 words, these pictures do not demonstrate how much better my midsection feels! My core feels stronger and more in control. I can feel them engage while performing other exercises in a way that I never experienced in the past. They even feel different now when I touch them compared to the past.
It feels like I have a six pack, I just can’t totally see them yet.
Just for fun, here is another set of photos to compare and contrast:
Here Are My Heaviest and Most Recent Abs Photos:
Can YOU Get a Six Pack in 7 Months?
First and foremost, is it possible to get a six pack in 7 months or less?
Well yes, of course it is possible. Depending on your starting point and how quickly you can lower your body fat percentage, you can get a visible six pack in less that seven months.
Don’t believe me? Well, these people did it and posted their results on YouTube. Check out their videos by clicking on the links:
Lessons Learned + Tips After 7 Months of Daily Abs Training
The last 7 months have been amazing. I have improved my body and learned much in the process. I would like to share some of what I have learned to help you in your abs training journey:
- Nutrition is more important than training! If you do this routine every day, you might dedicate 10-20 minutes a day, maximum, to training your abs. You will potentially be eating for the rest of your waking hours. Nutrition matters, and you should spend as much time thinking about and preparing your healthy food as you do thinking about training your abs.
- Body fat percentage is more important than your weight! Weight is a funny thing. Two people can be the same height and weigh exactly the same, yet have totally different bodies. It all comes down to the relative percentages of muscle, bone, fat, and other things that you have in your body. Look at me, for example. I have lost almost no weight in the last 7 months, yet my physique has improved. That is because I have added muscle mass while simultaneously losing some fat mass. If I can get my body fat percentage to 10% or less, I should then have my visible six pack.
- Having a routine makes training automatic! My best training days happen when I don’t even need to think about training. I just wake up, do my morning routine, go to the gym, train my abs first, and then get on with the rest of my day. When this happens, its like I did not even have to think about getting my daily workout in. Having a routine and developing habits makes training more consistent, frequent, and easier. Try training your abs at the same time and place every day, do that for a month, and I bet it will become automatic for you, too.
- Train with intensity and proper form! It’s one thing to train your abs every day, and its another thing to train your abs every day with intensity. Try really focusing in on the muscles you want to target (your core muscles) and make sure they are fully engaged during each and every repetition. Try not to get lazy. It may hurt more, and perhaps you will not be able to perform your routine for as long as before, but the results will be better… I assure you.
- Engage your abs during other exercises, too! It’s funny, but I now feel like I am getting an abs workout when I do deadlifts, squats, pullups, and other exercises, too. Now that my core muscles are more developed, they are engaged more during these compound movements. It helps to further increase my core strength, and it is also cause my other lifts to increase more rapidly, too : )
- Get plenty of rest! Training every day can be intense, especially at the beginning. It is important to get plenty of high-quality sleep every night. Being as rested as possible ensures that you and giving it your all during each and every workout. Also, this training should be adding value to our lives and making us more capable human beings, not dragging us down and making us tired while doing all of the other things we need to do on a daily basis.
I hope these lessons and tips help you in your abs journey. I’m still training, and trying to be as consistent as possible with all of the lessons you just read.
Having already lost about 112 lbs., I am finding that losing more weight is my biggest obstacle. For now, I am more than happy to maintain my weight and continue to slowly add more muscle and lose more fat during my body re-composition.
It may take me longer than other people, but I am finding it sustainable and enjoyable… and that sounds like a recipe for long term success if I ever heard one!
The Jack Clancy YouTube Video
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Learn More About This Challenge
Have you seen my Fat, Broke and Stupid Abs Training Page yet? If not, click the link to head on over and see a summary of this daily ab workout challenge, plus more…