Okay, now that you have finally decided that you want six packs in 6 months, the first step is to define your goal. As mentioned in Part I of the series, six pack abs basically means getting your body fat down to 10% or lower.
So the first step is finding out your current body fat percentage. There are a number of ways to do this but to get an easy but approximate idea try the following:
Now suppose your body fat percentage works out to be 25%. That simply means you need to lose 15% of your body fat. Lets do the math.
Suppose you weigh 70 kilos. At 25% body fat you have 17.50 kilos of fat. That's 52.50 kilos of lean body mass.
Our goal is 10% body fat which translates into 7 kilos of fat (70 kilos into 10%). You have a lean body mass of 52.50 kilos. Add to this the 10% body fat of 7 kilos and your target weight will be 59.50 kilos.
So your target weight is 59.50 kilos and you need to lose 10.5 kilos.
IMPORTANT: Please note that woman have a higher body fat percentage than men. Women naturally have 10-15% higher body fat than men! If you are a woman, to get six pack abs please add this 10-15 percent. A woman with 10% body fat will be very unhealthy and prone to illness.
Please use the above link to find out acceptable values.
Now that you have defined your target and you know how much weight you have to lose, be mentally prepared for the transformation. You will require a combination of cardiovascular and weight training to achieve the goal, in a healthy way.
More of that in the next part of the series.
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