Getting “visible six-pack abs” used to be one of my fitness goals for a while. As a personal trainer, I thought I could prove to others that I am “fit” with visible six-pack abs. Furthermore, I wanted others to think, “I want to be like you; tell me your secret; what do you do? What do you eat?”. I was working on achieving the goal very hard for a long time. Let me rephrase it. I was working on it too hard for too long, which eventually causes mental fatigue by suffering with a lot of stress and hitting so many walls.
After a while, I realized that I needed to focus on something underneath it because the process and the result of “getting visual six-pack abs” turned out meaningless to me, and it was NOT WORTH it.
Therefore, I decided to write “how I stop being obsessed with getting visible six-pack abs” instead of “how to get visible six-pack abs” because getting visible six-pack abs is NOT IMPORTANT to me anymore. At least, it is not my ultimate fitness goal.
I am not trying to say “getting visual six-pack abs” is wrong or anything like that. If you already have one and are healthy, great! If you’re trying to get one but just want to keep going, that’s great! But if there is anybody who is suffering from getting it, I just want to share my experiences and how I approach it. I would be glad if you find this post helpful in your fitness journey.
Table of contents:
- Why “six-pack abs” has gained its popularity
- How is visual six-pack abs actually achieved
- My experience and alternate perspective on “abs”
Why “six-pack abs” has gained its popularity
In recent years, the pursuit of six-pack abs has gained popularity, especially among women. This trend, which was once predominantly male-oriented, has now found a significant following among females, driven by a combination of social media influence and changing fitness standards.
Growth of social media
One of the primary reasons for the rise in popularity of six-pack abs among women is the pervasive influence of social media. There are tons of posts on social media filled with fitness influencers showcasing their six-pack abs, often accompanied by detailed workout routines such as “what exercises I do to get six-pack abs” and diet plans such as “what I eat in a day to get six-pack abs” and so on. This visual exposure inspires many women to embark on their own fitness journeys in the hopes of achieving similar results.
There are definitely pros in growth of social media in fitness.
Fitness influencers provide tips, workouts, and motivation, which can help followers achieve their fitness goals. Because of those posts in social media, we are now able to get the guidance much easier, and that guidance could spread to others by words or by sharing among social media users. Easier access to those guidance provides not only the hopes but also the motivation to the audience. That eventually leads more individuals to aim for a toned physique. Moreover, fitness influencers often promote a sense of community, where like-minded individuals can share their progress and encourage one another. The environment where you can share your progress and get encouraged and praised will probably make you proud and be able to commit to your fitness journey.
While there are pros in growth of social media, the social media fitness contents may also have negative effects.
Seeing the progress of others can inspire individuals to start or continue their fitness journeys. At the same time, the constant display of perfectly toned physiques can lead the individuals to compare themselves to others and could cause low self-esteem or loss of confidence. It is fine to have an image of the physique you want to have, but if you start comparing yourself to others and feel extra pressure or stress, you have to rethink what you really need to focus on.
Furthermore, the constant display of perfectly toned physiques can create unrealistic body standards and lead to body image issues among social media users, which has been changing standard fitness norms.
Changing Fitness Norms
Fitness norms have evolved considerably over the past decade. The idea that women should aim for a specific body type has shifted towards a more inclusive and varied perspective on fitness. Sculpted abs are no longer seen as exclusive to athletes or bodybuilders; they are now viewed as an attainable goal for any woman dedicated to regular exercise and a balanced diet. This change in approach encourages more women to set ambitious fitness goals, such as achieving six-pack abs.
Because of the increase in seeing toned physiques somewhere every day, there will be some physical expectations on others.
I have been asked if I have visible six-pack abs some times when I told them I am a personal trainer. That tells me that there is an idea of “toned physique” = “visible six-pack abs” = “being fit” going around. I used to think in the same way, so I understand. But I now want to emphasize that “being fit” is not necessarily equal to “toned physiques” or “visible six-pack abs.” My own definition of “being fit” is “being strong inside (emotionally) and outside (physically)”.
How is visual six-pack abs actually achieved
There are two facts that make your six-pack abs visible. Most importantly, you have to have a low body fat percentage. Secondly, building ab muscles helps define your ab muscles more.
Body fat percentage
Understanding body composition is crucial because body fat percentage plays a significant role in determining the visibility of ab muscles. You need to know that everyone has six-pack abs under the layer of fat, meaning the biggest difference in whether those abs muscles are visible or not is how thick the layer of fat covering the ab muscles is. That means you need fat levels that are low enough to allow the ab muscles to appear more defined.
Now, let’s look at specific numbers of body fat percentage:
| Healthy range of body fat (%) | Body fat for visible six-packs (%) | |
| Men | 8-19 | 6-13 |
| Women | 21-32 | 16-20 |
First, let’s talk about healthy body fat percentage ranges for men and women. For men, an ideal body fat percentage varies depending on age and fitness level. Generally, a body fat percentage between 8% and 19% is considered healthy. Women naturally have higher body fat percentages compared to men due to physiological differences. A healthy body fat percentage for women typically ranges from 21% to 32%.
Now, let’s talk about how much body fat percentage you need to show your six-pack abs. The body fat percentage can vary widely among individuals, but women generally need to approach body fat percentages between 16-20%, and men typically require a body fat percentage between 6% and 13% for abdominal muscles to show distinctly.
What do those numbers tell you? To show your abs, your body fat percentage should be lower than the healthy range of body fat for women. Body fat percentage plays a crucial role in women’s hormonal balance and overall health. Hormones regulate numerous bodily functions, including metabolism, menstrual cycles, and mood. An optimal amount of body fat is essential for maintaining a healthy hormonal balance. However, too little body fat can lead to various health issues. I will share what happened to my body when I had a low body fat percentage later in this post.
Building ab musles
In addition to low body fat, you have to know that the easier it is to show your abs, the bigger the ab muscles you have. You can definitely do some compound exercises such as squats, deadlifts, etc., followed by isolated ab exercises such as crunches, planks, mountain climbers, and so on.
Besides those facts, there are some other facts that play a role in determining the visibility of ab muscles. While some women have visible six-pack abs with 20% of fat percentage, some other women have visible six-pack abs with 15% of fat percentage. Here, genetics actually play a significant role in this aspect of physical appearance due to different body fat distribution, muscle fiber types, and individual responses to training and so on. For example, genetics influence how and where your body stores fat. Some individuals may have a genetic predisposition to store less fat in the abdominal region, making it easier for their six-pack abs to show. Conversely, others might store more fat in their midsection, which can conceal defined abdominal muscles despite rigorous exercise routines.
You can not really change these facts. I am not trying to say there is nothing you can do about it, but I want to emphasize that EVERYONE IS DIFFERENT and that is why you have to know yourself, understand yourself, and set the REALISTIC GOAL for yourself based on your body.
My experience and alternate perspectives on “abs”
My fitness goal was driven by the “pursuit of visible six-pack abs” all the time. I was working out so much with a restricted diet. I dedicated my time, effort, and all the work for that specific goal. I was obsessed with the idea that “I must have visible six-pack abs because I need to prove that I am fit as a personal trainer.” That eventually drove me crazy and developed some serious behavioral and emotional problems.
- I was obsessed with calories counting:
I was counting every bite of food and every sip of drink. I eventually started eating the same things every day because I did not want to mess up my calorie intake. Eating the same things for a while actually does not bother me much, but it sometimes triggers the breakdown of my appetite and makes me want to eat everything!
Counting calories sometimes takes a significant role in fat loss, but if you are obsessed with stress or obligation, it is a good idea to take a break counting calories. You can still eat healthy without counting calories.
- I was checking body weight, body fat percentage everyday and my physique in the mirror many times in a day.
I was checking my body weight and body fat percentage every morning. My emotion was dramatically driven by the numbers. I was also checking my physique in the mirror so many times in a day; every time I go to a restroom, every time I pass by the mirror, every time I pass by any reflection in glasses or windows outside. And I can say that I was never satisfied by the numbers or my physique.
- I was trying to avoid social interactions that involved foods.
I did not want to go out for eating because I did not want to mess up my calorie intakes. I was also afraid of being judged for being so strict on my diet by others. I think it would have been different if I was confident enough about what I was doing, but I was lost and was out of control for visible six-pack abs followed by nothing valuable.
At least for me, social interactions with foods are such a fun and precious time. If I have to limit them all, it is definitely not worth doing whatever I am doing. Balance is definitely the key here. I believe it does not always have to be 0 (zero) or 100 (a hundred). It can, of course, be numbers between. But if you are forcing everything 0 (zero), it is maybe time for rethinking about your fitness goal and the ways you approach it.
Obviously, I did not enjoy my fitness journey at all but just suffered for a long time. I believe you are now wondering if I got the result I wanted by trying so hard. I guess I did, but I felt I never did. That may not make sense to you, but I always wanted more. Once I started seeing some lines in my abs, I was happy for a moment, but I wanted more. I feel like I was walking in an endless tunnel.
I then finally got a wake-up call when my period was delayed. I did not lose my period completely, but my period was delayed when my body fat percentage hit 17.7%. Fortunately, I have a very healthy menstrual cycle. I know exactly dates when I am having my period every month, and it is never off even by one day. Therefore, when my period was delayed by a few days, it was such a big deal to me. I remember the morning I saw the number of 17.7 in the scale, which is the lowest number in my whole life, yet I did not see the visible six-pack abs I wanted. I then realized my body was screaming for help, and I was just exhausted physically and mentally. I was not happy at all. I did not really know what I wanted anymore. At the same time, I knew that I wanted a healthy and fun life with my family and friends. And I also knew that it was easy to get my healthy and fun life back.
Right after that, I had a family trip to Boise, Idaho (you may want to read Best time with my children: Trip to Boise, Idaho). Yes, I was facing “the walls of visible six-pack abs” until recently. Trip to Idaho was one of the best trips, and time with my family I truly enjoyed from the bottom part of my heart. I ate what I wanted, I laughed a lot, I ran on a treadmill for 15K without any obligation, I swam in a pool with my boys for hours simply enjoying, and so on.
I now feel like I am actually living! I now aim for my own realistic fitness goal, which I am very excited about! I will share that maybe in another post. Today, I remind myself of the following:
- Let’s focus on “core strength” rather than “getting visible six-pack abs”
Do not get me wrong. I never said that you do not need core muscles. We all should be motivated by the health benefits associated with core strength, including improved posture, better balance, and enhanced physical performance in various activities.
One of the primary benefits of a strong core is improved stability and balance. These muscles support the spine and pelvis, helping to maintain good posture and proper alignment. “Stability” is also a key for various exercises. “Stability” with a strong core contributes significantly to physical performance in various activities ranging from sports to everyday tasks. Core strength allows for more efficient movement, better endurance, and enhanced overall body coordination. Most importantly, whether you are performing daily activities or engaging in exercise, a strong core helps prevent falls and injuries by keeping your body stable and balanced.
Furthermore, many people suffer from lower back pain, often due to weak core muscles. I used to be one of them. By strengthening the core, you can provide better support for the spine, thereby reducing or preventing lower back pain. Furthermore, a well-conditioned core helps in distributing stresses more evenly across the body, alleviating discomfort in the back and other areas. I am confident to say I have stronger core strength than before with all the strength training I have been doing. I can lift heavier without any back pain, which I used to have and suffer from for a long time.
Let’s define your core strength by your performance, not by your appearance.
- Think “six-pack abs” as a “bonus” given by achieving your main fitness goal
I now look at “visible six-pack abs” as a “bonus” I get by achieving my fitness goal.
Here is an example:
My fitness goal: To run a half-marathon
My program: Strength training, eat well-balanced diet, and run a few times a week.
Progress: Being able to run longer faster.
Result: Being able to run a half-marathon
Bonus: Defined abs, toned legs, toned arms etc
In this example, I achieve my main fitness goal, which is to be able to run a half marathon, and I also get a “bonus,” which is a toned physique.
I think it is also a mental thing, but let me explain my theory. I call it “Atari-Bou theory.” Atari-Bou is essentially a prize embedded in the popsicle stick in Japan. When you finish eating your popsicle, the stick may reveal a winning message. If you’re lucky enough to find an Atari-Bou, it means you’ve won a free popsicle, redeemable at the store where you purchased the original one. To me, “visible six-pack abs” is this “Atari-Bou.” If you are buying a popsicle just to enjoy the popsicle, you can enjoy the popsicle and be even happier if you win a free popsicle. But if you are buying the popsicles TO WIN a free popsicle, you might get disappointed if you don’t win and may keep buying until you win. Eventually you are not truly enjoying the popsicles anymore, but you are obsessed to win a free popsicle. Popsicles are now worthless to you.
What I am trying to say is that I want your progress and result for your fitness goal to be worth doing and enjoyable.
- Try not to driven by fitness norm created by others but you follow your own fitness norm
This is not talking only about fitness; this is for everyone in every aspect. If you really need to compare yourself to others to define yourself, try to compare yourselves. It is fair if you compare the same person, right? If you like today’s yourself more than yesterday’s yourself, great! Let’s keep going!
As I stated earlier, there are tons of fitness norms created by social media. If they are driving you crazy, you create your fitness norm and follow it. But please remember that there is always the same base line for everyone’s fitness norm and fitness goal, which is “staying healthy and well-being both physically and emotionally.”
My life has changed since I changed how I approach the idea of having six-pack abs. My life is now more fun, and I am so excited for the fitness journey I will go through from now on.
If you ask me, “Why do you do strength training?” I used to say, “To get six-pack abs.” Now, I say, “I do strength training to be stronger both physically and emotionally.” That is also a beauty of strength training. Strength training makes you strong physically and emotionally. Furthermore, strength training makes you beautiful outside and inside.
