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How Long will it Take to get 6 Pack Abs (Formula Inside)

How Long will it Take to get 6 Pack Abs (Formula Inside)

I get this question more than ANY OTHER. In fact I think this question gets asked more than the 2nd,3rd and 4th most asked question combined on my site.

So exactly how quickly can you get 6 pack abs or how long will it take? At the end of this article I will provide you with a very simple formula to work it out. And when I say simple I mean SIMPLE. I am actually working on a calculator that will do it more accurately for you but I just had so many people asking this question that I had to get something on the site asap! So yes there will be people who will have a lot to say about the formula I am going to show you but this is just an easy way to give you an estimate and something to work towards.

So back to answer the main question. How long will it take to get 6 pack abs? Well it DEPENDS!

Above I just mentioned that the calculation below will be an estimate and well that is all anyone could ever give you, an estimate. For example, when I started my body transformation I was 100lbs over weight. I went to a few fitness pro’s and asked them how long it will take to get six pack abs. After normally laughing for a while (probably thinking I would never get 6 pack abs, I am that far gone) they normally said “ Anything from 12 to 18 months “.  Well you all know the story by now; 6 months after I asked the very first guy how long it will take, I was ripped!

So was that a miss calculation on the fitness pro’s side? Well yes and no. See nobody knows how hard you are going to train. Or how committed you are going to be to your diet. Or even if you are on any good diet ( I used this Diet ) at all or have a results getting workout program. NO BODY KNOWS! Only YOU! And that is why nobody can ever really tell you exactly how quickly you will get 6 pack abs or lose fat and the best they can do is provide you with an estimation based on averages.

The Calculation

So now that you understand that how quickly you will get 6 pack abs depends on many things and there can be a lot of variants let’s look at what is possible and how to find an estimate so that you can set yourself a realistic goal.

There are 3 things you need to know to be able to do this calculation.

  • Your own Body Fat %.
  • How much body Fat you can lose in one week.
  • At what Body Fat % does your 6 pack abs start showing.

The very first thing I want you to do is find your body fat %. You can go to a professional (Tell them you want a body composition test) to get it done accurately or you can use our calculator for an estimate (Go to Calculator).

Next we need to chat about how quickly or how much fat can you drop in 1 week. Remember we don’t care about losing WEIGHT because that can be water, muscle etc. We only care about dropping fat. This once again is a very controversial topic as everyone will tell you something else. Most people who will tell you how much fat your can drop have never gone through a body transformation themselves and they will just tell you what they learned out of a book. Now I personally dropped on average  0.9 – 1% of body fat each week for over 6 months. Most people will tell you that is crazy! It is not possible. I have the proof, and I did it. Obviously I was super dedicated. For example I am a chocoholic and for 6 months I did not touch chocolate. NO sugar passed my lips for 6 months! I trained 6 days per week every week. I ate dam healthy etc etc. I can go on and on but what I am trying to say is this. SURE it is possible but most people will not be as dedicated as I was. Most people are just too busy. They can’t be that dedicated even if they wanted to be. So what is a good average then? Well around 0.5 – 0.7% is what you should be looking for BUT even then you will have to be very dedicated ( The fitness pro I went to did it on around 0.5%). This number will be 100% dependant on how good your workout & diet is and how committed you are to both. 6 Pack Abs don’t come easy! Then again, that is why we want them, because it will set us apart from the other average joe’s!

Finally we need to find out at what Body Fat % you will start to see your 6 Pack Abs. One of the main things this will depend on is how well developed your abs are. The more developed they are the higher your fat % can be. If your abs are not very developed then you will need to get your body fat % down a lot more before you will see your abs. That is why the fastest way to get 6 pack abs is to make sure you develop your abs and then drop your fat%. But what is that magic number? Well you should normally start to see your abs at around 7 – 8% body fat for Male and 11 – 12% for females.

Ok so now that you have the three magic numbers let’s do the math’s and get you a number!

The Formula

  • ( Current Body Fat % – 7(12 for Females ) /(Amount of Body Fat Lost Per Week ) = Weeks it will take to get 6 pack abs

Let’s quickly run through the formula by using a male who has a 18% body fat.

  • Current Body Fat % = 18
  • Amount of Body Fat Lost Per Week = 0.6 (like I said, a good average is 0.5 to 0.7 so let’s take it in the middle )

So this guy’s formula will be:

  • ( 18 – 7 ) / 0.6 = Weeks it will take him to get 6 pack abs
  • 11/0.6 = 18.3 Weeks

So he should, IF he is on a good diet and workout program and is 100% committed to it have 6 pack abs in just 18 Weeks!

Now if this guy had very well developed abs and he was extremely dedicated he could cut down the 18 weeks to just 10. ( Calculated on losing 1% body fat per week and only needing to get down to 8% body fat )

Ok so there you are. Like I said, this is an estimation and everyone will be different. This is also a very safe and realistic figure ( Dropping around .5% body fat per week ). Sure if all you did was work out and stick to your diet 24/7 you could duplicate my weekly loss of around 1% body fat but always remember, do not try and achieve any of this by starving yourself as that is when it becomes dangerous. When people starve themselves and go and train like crazy! That is unhealthy and extremely bad.

So get onto a good diet , work out hard and I promise you, no matter what your number is or how many weeks it says above it will be before you will be ripped, the weeks will fly by and you will have 6 pack abs before you know it!

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  1. Wolverene
    March 24, 2011
    6:06 am

    Hi Peter, I tried the body fat calculator. I don’t see where I can type in my present weight. Does it actually give me a good estimate without giving my present weight? Does the waist and hip measurement do away with putting the weight? Thanks.

  2. peter
    March 24, 2011
    9:30 am

    Hi there. It all depends on what type of formula you are using. But many Body Fat % calculators don’t ask for weight because your body fat has nothing to do with weight unless you get it done professionally when they can start telling you your muscle mass and many other stuff. Also even when professional will normally just use calipers and then use a formula where they just use 4 to 7 caliper reading. This calculator on my site is not bad but yes it is just there to be used as indicator. If you want to know 100% then it is always best to get a pro to do it for you. But I would say this calculate is 90% correct. For example I just had my body fat done professional a week ago and it was only 1% less then when I tested out this calculator on the same day. So not bad for at all for something like this.

  3. Hamza
    March 24, 2011
    7:35 am

    @Wolverene You don’t need to know weight for getting body fat% as peter said in article no matter what weight you have because it can be water or muscles we have to take care of body fat % only.
    Peter can u suggest me no equipment abs workout which i do daily to get abs according to this formula ? Thanks
    Great Article very helpful god bless you

  4. peter
    March 25, 2011
    11:13 am


    I have a few. But do you have Zero equipment or what do you have as I like this one but it does require some kind of weight, medicine ball or dumbbell.

  5. Gaurav
    April 4, 2011
    10:55 am

    hey peter,
    In this article you said that we can see our abs before 8% if our abs are developed.
    How can we develop our abs?
    by doing abs exercises. Am i correct?

  6. peter
    April 5, 2011
    10:45 pm

    Yes, but by doing the right type of exercises and eating right to grow your muscles. Make sure you do some weighted ab exercises as well.

  7. peter
    August 4, 2011
    3:31 pm

    Yes, doing exercises that will BUILD your abs and eating right to build muscle.

  8. xxx
    April 5, 2011
    3:33 pm

    hi peter i have 14 yrs,i have 70 kg and i have belly fat,how to get six pack abs and belly slim pls help me.heelp pls

  9. peter
    April 5, 2011
    10:46 pm

    Eat healthy and be active. Follow some of my workouts and you will be well on your way to a better body at your age.

  10. duncon
    April 6, 2011
    4:21 am

    Hi Peter, I’m 37 years old, (weight 72kg & Height 167cm). Went to see a Doctor to do some Health Check and my BMI is 26.2 (Overweight). The Doctor asked to me to reduce weight to 65kg but I’m trying to tell the Doctor that I’m going to bulid muscle mass. Unfortunately, I’m can only workout 3days a week due to offcie work. Previous weight 85kg and I started workout 3 days a week (Oct 2010) to loose some weight until now. Now my ABS have some shape on the upperside but lower side and love handels still hard to shape up. Do I need to loose another Kg to shape up my lower Abs and love handles? How long can I can acheive 6pack ABS?

  11. peter
    April 6, 2011
    11:18 am

    If your lower abs is not showing then yes maybe you need to drop some more fat. To see how quickly you could get 6 pack abs go here:

  12. xxx
    April 7, 2011
    11:30 am

    I started with the exercises but do not know whether to drink water after each exercise or makes 3 / 4 exercises then water again 3 / 4 exercises ….. and from where to start and which exercises to do and for how many months
    pls help me peter…..

  13. peter
    April 7, 2011
    3:29 pm

    Well first get onto the workout club at and secondly you can drink water whenever you want.

  14. Yousef
    May 21, 2011
    1:30 pm

    it says i will get my ripped body and six pack abs in 1 week, i am 8% body fat, and 13 years old, but you already know that 🙂

  15. AlphaFemale
    June 18, 2011
    6:15 am

    I am 13 years old, female, and I’ve been doing around a thousand ab exercises every day for a few days (400 in the morning, 400 at night, and 400 after my workout if I’ve got time. And then also whatever we do at my dance studio.) Yes, I’ve been doing PLENTY of cardio (hours of bike riding, running, treadmill, stairstepping machine, not to mention 6 hours – sometimes more – every day at my dance studio. I have a body fat percentage of about 7%. But what I was wondering is, am I overdoing the abs? I’m a dancer, I definitely don’t want my six-pack to look all puffy and bodybuilder-ish like in the picture at the top… so how much should I be working on the abs?

  16. peter
    June 18, 2011
    9:33 am

    Sounds like you doing a lot of abs. The main thing is that with Dancing you will develope the muscles you need for your sport anyway so I will just focus on doing your dance training and then doing some body weight full body workouts 2 to 3 times per week.

  17. peter
    July 3, 2011
    9:39 pm

    The first thing you need to do is get your fat% back to around 13%. 7 is VERY dangerous for a female!

  18. Patrick
    July 3, 2011
    6:55 pm

    @ alphafemale- in my experience, doing that many ab exercises is fairly pointless. If you want to increase the size of the muscles you must do strength training (try incline situps while holding a 10 pound weight), and if you want your abs to stay the same size but visible then you must burn calories (cardio/exercise) and/or reduce calories (diet). As a female, 7% is quite low. Were I in your position and I absolutely *had* to have abs, I would increase the size of my abs and also get your body fat up to 10-12% minimum. At your age you will want to have the extra estrogen that fat produces. I can’t even imagine how you got down to 7% in the first place. Also, as an FYI: If you aren’t eating enough you will never burn the fat you want (counter-intuitive, I know).

  19. peter
    July 3, 2011
    9:36 pm

    Good advice Patrick!

  20. cesar
    July 26, 2011
    6:42 pm

    what kinds of workouts would you reccomend for a teen like me? (16 years) i want to change the way i look but its difficult with no ones support

  21. peter
    July 27, 2011
    9:29 am
  22. peter
    August 4, 2011
    3:31 pm

    Type in teenager in our search box and you will find some great workouts to do.

  23. jasper
    August 4, 2011
    3:17 pm

    Peter….I’m 200 pounds 5-10 and my abs are well- defined: My waist at belly button is 34 inches…….My body fat reads like 13-17% on my of these online calculator ( probably because my abs are huge) ……What can i do to get an accurate measurement without using and expensive under water measurement.

  24. peter
    August 4, 2011
    3:30 pm

    Have you had a professional just doing normal body composition and fat % test with normal calipers?

  25. mark
    August 14, 2011
    8:15 am

    So if you see lines on one side of ure body and ure other half have no lines what should i do

  26. peter
    August 16, 2011
    8:30 pm

    What kind of lines?

  27. Dano
    August 23, 2011
    5:50 pm

    how do you calculate your body fat?
    im a 5’7 16 yaer old male thats 169 pounds

  28. peter
    August 24, 2011
    8:25 pm

    Go use our bodyfat calculator.

  29. Brayden
    August 23, 2011
    9:20 pm

    hey peter,

    i started a while ago doing almost nothing and quickly added and changed my workout. i still dont do a whole lot but ive noticed some change. the muscles strengthened some and some fat got trimmed off my stomach by cardio. i can see the abs as a whole and i can make out the top row fairly good. the 2nd row i can see a little and the bottom none. my body fat is around 10.5% and im male. at this stage how far am i away from some more definition if u cud give me anything?

  30. peter
    August 24, 2011
    8:25 pm

    It is hard to say but if you are 10.5% and you can already see your upper two abs then you could be only 4 to 5 weeks away MAX , maybe even shorter if you work hard and eat right.

  31. Brayden
    August 25, 2011
    12:19 am

    well if i flex the 2nd row does come up a some. the abs arent noticable from much of a distance unless u look carefully. my diet has stayed the same as before because its already half decent and i have a very impressive metabolism which makes up for alot. the abs kind of push out but theres not very much definition between the individual abs. but id like to say congrats on your success peter and thanks for the advice youve given me.

  32. raj
    August 28, 2011
    5:41 am

    i want to know what is food to be eated during six abs workout

  33. peter
    August 28, 2011
    7:18 pm

    You can get more inof on diet here:

  34. pau
    September 1, 2011
    7:15 am

    i am 19 yrs old , (weight 121 lbs and my waits is 30 inches).my problem is i don’t have an abs but i have a flat stomach and i started doing crunches 150x every other day last months.what should i do to have a six packs abs as soon as possible??

  35. peter
    September 1, 2011
    7:33 pm

    Add some weight to your ab workouts and also eat right to build muscle.

  36. pau
    September 1, 2011
    10:49 pm

    @peter thank you for your response i have 1 more question.
    should i eat more than before?? because at the same time i am going to a gym to build muscle.

  37. peter
    September 1, 2011
    11:23 pm

    Well if you are not adding muscle then yes you need to eat more.

  38. pau
    September 2, 2011
    12:35 am

    thank you for your response again i have 1 more question.
    do i need to take any supplements like amino acids and whey protein in my age 19 yrs old??
    or be a natural body builder?

  39. Mohammed
    September 3, 2011
    2:23 pm

    Dear Peter.

    Im 22 yrs old. ryt now im working and sitting sitting i became little fat. now i need six packs iam doing regularly excersice but no effect. can u please help me.

  40. peter
    September 6, 2011
    9:41 pm

    Make sure your diet is spot on!

  41. Christian
    September 9, 2011
    3:03 pm

    It`s great post, for me this type of formula is too motivational, since I can check my progress every week, its great, just need to know how % of body I can lose in a week, but this post is great, I will recomend it to all my friends.

  42. Mohammed
    September 13, 2011
    5:41 am

    Thank you for the response…

    can u please tell me exact diet plan what i need to take…

  43. peter
    September 13, 2011
    8:08 pm
  44. James
    September 15, 2011
    12:39 am

    Hello SixPackFactory,
    I dont understand this put i have a 5 pack,
    Yes a 5 pack! i dont know why…
    I have 4 perfect abs…and then 2abs that look like 1 …
    Why is this?
    Thanks for your time.

  45. peter
    September 15, 2011
    5:50 pm

    It is just genetics! Your muscle i shaped that way. Don’t worry about it!

  46. sheldon
    September 18, 2011
    3:40 pm

    hi peter im 11 and i want abs like my freinds can you heelllllllllllllllllllpppppppppppp me please and my parents wont buy me any equipment wat should i do

  47. peter
    September 18, 2011
    10:06 pm

    You don’t need equipment at 11, just be active and eat healthy and have fun!

  48. sheldon
    September 19, 2011
    10:06 am

    ok thanks peter illl try

  49. sheldon
    September 19, 2011
    9:47 pm

    but i do that already and im not seing results why?

  50. Coleton
    October 12, 2011
    12:36 am

    Hey I have no fat on my body (trust me) and I still don’t have abs. Last year I trained for 4 months and had little to no resaults what’s wrong????

  51. peter
    October 12, 2011
    11:19 am

    You might need to focus on BUILDING your abdominal muscles first.

  52. Stella Falinnqran
    October 16, 2011
    6:35 am

    Peter, I’m 16 and my body fat percentage is about 3% I’m 5’7 and I am a Cheerleader, dancer, I run daily, and was wondering if I’m in danger of becoming ill because of being to active?

  53. peter
    October 16, 2011
    8:52 am

    3% body fat is VERY LOW! But if you feel ok and eat right then you shoul be fine. Just don’t foget that your body also NEEDS some fat to function. So just monitor how you feel and make sure you get the right foods in to provide you with the energy for such an active lifestyle!

  54. dhaval
    October 17, 2011
    9:50 am

    hi, my bmi is 21.8 and according to formula given it should the 24 weeks (6 months) for a ripped abs i am excited

  55. pablo
    October 18, 2011
    5:08 am

    Hey my body fat % is of 5% i can see the top 4 abs and the other 2 down of the lowest,but i don´t see yet the lowers,how can i do?,should them show with my %?i´m 14 years old

  56. peter
    October 18, 2011
    8:00 pm

    Read our latest article on Science of Getting 6 Pack abs.

  57. moe
    November 12, 2011
    9:01 pm

    hi peter

    I am 19 years old 6 feet tall and weighed 177 pounds and 9.63 body fat how long it takes to bring out the abdominal muscles

  58. peter
    November 14, 2011
    9:41 am

    Read the article above again for the info you are after.

  59. Anandan
    November 13, 2011
    12:36 pm

    hi peter,this article looks awesome.
    btw, i have a question.
    now a days i got few stretch marks around body due to exercises.
    do this means, i ‘m doing exercise wrongly or my body lacks protein or due to fat or anything else ??
    FYI : i am increasing my weight from a leaner look.

  60. peter
    November 14, 2011
    9:40 am

    Stretch marks is normally due to the fact that you skin got stretch to fast. You can try and combat it by rubbing some Vit E oil on every day.

  61. Lorenzo
    November 30, 2011
    11:49 pm

    hello peter. i really enjoy what you do and how you really help people get the results they want, and ive been struggling for a while now trying to lose weight, & so i signed up right when i saw a couple videos. and i got my first week sent to me, but i never got my second week. i even downloaded the book as well. and it’s great(: but i just really wanted to know why i never got the second week in my email? i got the first one, but i don’t know if there was some mix up or if there was something that happened or something, you know. and i just was wondering, why i never got my 2nd week,. i am dedicated and motivated to keep going.. i WILL do it. i just need the rest of the weeks. so thanks, and i hope all is well. (:

  62. peter
    December 1, 2011
    7:41 am

    Second week of what? 6WeekSixPack or Workout Club

  63. Lorenzo
    December 1, 2011
    3:47 pm

    the workout club

  64. Dom
    December 2, 2011
    11:28 am

    Any suggestions on a really good diet to follow?

  65. Austin
    January 10, 2012
    11:52 pm

    i guess i got abs two weeks ago… i think it was a little longer than that. Im thinking on doing a muscle building diet of lean meat and egg whites. Gotta build mass to recover from injury.

  66. dboswell
    January 18, 2012
    4:54 am

    Peter Im a 15 year old male with roughly 9% body fat…Im on the swim team and I swim very hard for two straight hours and I also ride my bike for an hour to and from school. How long (approximately)should it take me to get a six pack?…Please email me back whenever you get a chance.

  67. peter
    January 18, 2012
    9:02 am

    Depends how you eat but that is a lot of exercises.

  68. Cevans
    January 23, 2012
    9:33 pm

    Peter, I am a 25 year old male who seems to have about 12% body fat. But I cannot see my abs, in fact the closest I ever came was being able to see a small six pack when I was laying flat. I am doing the six week six pack challenge now but I (because of my busy schedule) have a hard time getting the exercises done on the weekends. I also struggle to eat right throughout the day. Is there a one week diet plan or something that I could use (or purchase) to help me establish a good diet plan and what can I do to decrease the effect of missing the Friday, Saturday or both workouts?….Thanks for your help and all the great advice.

  69. peter
    January 23, 2012
    9:56 pm

    Hi there. As far as diet you check out or . The best you can do whne you are not going to able to do the workouts us change your diet so that you don’t take in extra calories that will only get stored as fat at the end of the day. DON’T starve yourself! Just eat the rights foods at the right time.

  70. Hamid
    January 31, 2012
    10:19 pm

    Hi peter
    I have a question
    did you take any tablet or injection to make your body?

  71. peter
    January 31, 2012
    10:57 pm

    You have not been around for long have you 🙂 I HATE DIET PILLS and will NEVER take any kind of injection for anything. You don’t need any of it anyway!

  72. Flynn
    January 31, 2012
    10:45 pm

    Haha… I calculated mine 9/0.7 (because I think I will be quite dedicated) and I will apparently get my six pack abs in 12. 85714285714286 weeks!

  73. fahed
    February 11, 2012
    1:46 am

    hey peter i want ask you something my weight is 80 k what i can do to lose my weight and get six pack can tell me and thanks you.:)

  74. admin
    February 11, 2012
    9:22 pm
  75. kro
    February 13, 2012
    4:48 pm

    Do you recommend taking a protein shake? What other supplements are good (CLA, Omega 3, L-Carnitine, etc)? I’m a girl, I don’t need to lose weight and I workout 5 times a week and most of the time I stick to healthy food, but results aren’t showing off as fast I expected, so I’m thinking in new ways to help me see results faster. Thanks.

  76. peter
    February 14, 2012
    10:02 pm

    All those things are good but you need to take them correctly and for the right reasons otherwise you can end up just waisting your money.

  77. Nick
    March 7, 2012
    8:47 pm

    Hey Peter, I am a 17 year old teen, I weigh 185 pounds, I was curious about my body fat , so I went to my local gym to find out my body fat, and I spoke to a personal trainer and he measured my body fat and it came up to be 12%, and I asked him can I get a six pack in 6 weeks with strict diet and hard work? and he said no that is highly unlikely and said that it would take me anywhere from two to three month….. I was a little upset, Because I weight lift in the gym 5 times a week and I do low intensity cardio for 30 minutes 6 times a week, and when I feel like it I jump rope 20 minutes on Sundays, my diet is very clean, I get my carbs from veggies only and I make sure to get the lean protein, My question for you is what do you mean you were very dedicated? Because my diet is strict and I mean strict no candy no junk food no cheat meal because I believe if you eat them then you are not committed to getting the best body youve ever had, How can I be more dedicated than this? Is it possible to see my six pack in six weeks? I am in a desperate situation because there is a special ocassion coming up in a month and I need to be ripped, Just asking for your opinion. Thank You Peter!! I appreciate it if you answer this.

  78. Patrick
    July 6, 2012
    12:06 am

    oops I misread that. I need to bring it to 8% – seems impossible, I’m already very very thin!

  79. PositiveP
    July 7, 2012
    12:00 am

    Interesting…! It took me about 4 months to get mine, the calculator is correct. 22% -12/0.6=15

  80. stefan
    July 7, 2012
    5:06 pm

    My BFR is 7.8%. Calculated that i am losing 0.6% BF per week. So if i did this right (7.8 – 7) / 0.6 = 1.33 weeks.
    And i will confirm this in about 2 weeks as i am going to take a picture of myself and then compare with my new pic. Gotta try it. Continuing with my healthy diet and my workouts. Tnx Peter 😀

  81. Julia
    November 20, 2012
    8:26 am

    Hey Peter. I’m 22 years old and mommy of two kids (3y and 6m).
    I’m a 174pounds and have to be at 138.
    Is it a realistic goal to drop this weight in 6 months and build at least a beggining of a 6 pack? A girly one, of course.
    Thank you!

  82. admin
    November 20, 2012
    10:05 pm

    36 pounds in 6 months, EASY! I lost 100pounds in 6 months. So get focused and get going, you will be there WAY before 6 months if you push hard and eat right!

  83. Julia
    November 22, 2012
    4:28 am

    Thank you so much for your answer.
    But what about the 2 pregnancies I had? Is a 6 pack still possible or are the ab muscles too stretched to even think about it?

  84. Jeff
    February 21, 2013
    4:56 pm

    Peter, what was you bf before you started your diet and working out?

  85. admin
    February 22, 2013
    1:13 pm

    It was over 30%

  86. Eugene
    May 8, 2013
    1:02 am

    Hello,Peter! I’m very grateful to you for your “Six week-Sixpack”challenge. Apart from many other courses, it REALLY WORKS even though I’m not following a meal plan perfectly. However, I’ve got a question. I almost finished this course but I’m still far from my ideal shape.What would be the best to do after I finish?Should I do “Six week-Sixpack” again and again until I reach perfect form or should I do something different? I still got a lot of weight to lose.Thank you very much for your help. I’m looking forward to hearing from you.

    With great respect Eugene, one of your subscribers from Rostov-on-Don, Russia.

  87. admin
    May 22, 2013
    1:41 pm

    @ Eugene – do it again until you get the body you want, alternatively look at the other workout videos on the site. Best of luck Eugene

  88. hussnain
    May 15, 2013
    6:56 am

    dear sir,
    i am working alot on my six pack abs but i am not getting the satisfactory results.i am 21 years old having body weight 70kg. fat 13 %.i also care for the diet. please help me out!

  89. admin
    May 22, 2013
    9:01 am

    @ Hussnain – join the 6weeksixpack challenge

  90. Eugene
    May 25, 2013
    12:23 am

    Thanks a lot!

  91. Robert
    June 12, 2013
    1:40 am

    Hi Peter,
    I’m looking for ab excercises that would be suitable for a 15 year old,I follow your diet instructions and workout everyday for around 30 mins,I have a tall,lean but muscular body type,I started using your workouts over a week ago and can already feel the results and see a tiny bit of ab definition.I would like to build muscle mass and get a huge six pack,though my biceps are fine as they are,they are quite toned.I dont have any equipment apart from dumbbells and very limited space.I go to a kickboxing gym every once in a while too,but must follow everyone else’s regime.Any tips?

  92. admin
    June 12, 2013
    6:20 am

    @ Hi Robert, all the exercises on the site would be suitable for you, just have a look under our EX Lab. Otherwise keep up the good work and keep following the info on the site.

  93. Amr Emara
    June 6, 2014
    11:17 am

    hi, peter you article looks very helpful but I need to ask you about taking supplements ( fat burners ) lipo 6 …. im 19 years old and I have 20% of body fat and I calculated how will it take , it said 13 weeks if my will lose 1% fat per week … I wanted to know what if I take this fat burner how many weeks it will take??

  94. admin
    June 6, 2014
    1:05 pm

    Hi Amr, you don’t need to take any fat-burners, we do not support the idea. Train hard and eat right and you will get there and be healthy!

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