Some people labor away at abdominal exercises, expecting to see a six pack within a few weeks.   When it doesn’t emerge they feel cheated that all their hard work hasn’t paid off, but what they don’t realize is that burning belly fat starts with eating right.  If you continue to eat incorrectly, all those ab muscles will stay hidden beneath a layer of fat.  So, most people would like to know, what body fat percentage do you need to see your abs?

The answer is not straightforward, and it’s certainly different for men and women.   It’s best to start off with general guidelines for healthy body fat percentages.  For the average healthy woman, between 21- 25% body fat is satisfactory.  Anything above 30% is really too high and should be addressed to prevent serious health problems developing.   A lean shape is between 15% and 20%, and competition shape is between 8% and 12%.

For men, a good average body fat percentage is 15 to 19%.  Anything above 25% is poor and potentially harmful.  A lean shape is between 9% and 14%, and competition shape (also known as “ripped”) is between 3% and 6%.

These averages also depend on the age of the person, as people tend to be heavier as they age (although if you eat and exercise properly, you shouldn’t put on weight as you get older!).   Another thing to be aware of is that the competition levels of body fat, referred to in the bodybuilding community as “ripped” , are not realistic for the average person, and could even be dangerous to good health.  They are targets for professional physique athletes, and even for these guys it is not advisable to maintain a very low level of body fat all year round.

For most women, 12% body fat is ripped, and much lower should be the preserve of the professionals only.  Even women with very low body fat can have problem areas on the lower body.  For guys, well there is room for variation- some guys look ripped with 11% body fat, but most need to be down to around 7%.   The problem is, everyone distributes fat differently, so it really is difficult to state exact percentages.

For an impressive six pack, you really need to hit the “very lean”category, which for women is less than 15% and for men less than 9%, but this could vary depending on your body type.   Another thing to be aware of is that body fat measurement is not an exact science, and tests are really no more than estimations.  Even at professional level, athletes are judged on appearance and demeanor rather than measurements.    Bodybuilders might enjoy competing amongst themselves for the lowest body fat percentage, but realistically, the average person should use it as a way of tracking progress rather than a target.

So, if you really want get a ripped look, remember there is no holy grail- it depends on your age, gender, and how your body distributes fat.  the most important thing to realize is that exercise alone won’t burn off your belly fat- you need to pay careful attention to your nutrition as well.  Eating well isn’t just a case of cutting back to low a calorie intake; you need to eat good quality nutritious foods that will keep your appetite satisfied and get your metabolism functioning on top form.

This video shows you the 10 rules to build muscle fast. These 10 rules have been put together by some of the world’s top trainers.

Do you want to lose belly fat fast?

If you want to get rid of belly fat, you can. Losing belly fat and keeping it off is doable for everyone, if you know how.

Here’s what you need to understand. If you eat more calories than you body burns, then your body will store those extra calories in our body fat. Your body fat is your body’s rainy day source of energy. If you stop eating, your body will start burning off your fat.

If you’re like most people your body stores fat on around your belly as one of first places to store the body fat. It stores belly fat first because it’s the easiest place for the body to put it.

The other thing you should know is that exercises that target belly fat, like crunches and other abdominal exercises don’t burn belly fat any better than other better exercises.

Think of belly fat like the deep end of the swimming pool. No matter how much you protest, there is no way you can drain the deep end before the shallow end. However, don’t let this discourage you. Lower belly fat will come off, it will simply be the last place to come off. First place on – last place off.

This helps to explain why abdominal exercises have little impact on body fat loss. It’s a huge mistake to think that hundreds or thousands of reps of ab exercises will help you get rid of belly fat, except to the degree that it burns calories and contributes to the calorie deficit. What removes the fat – all over your body – is a calorie deficit and that comes from decreasing food intake, increasing activity, or a combination of both.

If you want to lose belly fat, start in the kitchen, not the gym.  Here are Tom Venuto’s  (Tom is the author of “Burn the Fat”, the best selling weight lose book) suggestions for a lose belly fat diet.

1. Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.
2. Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. If you eat too much of anything (even “healthy” food), you can say goodbye to your abs. Period.
3. Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc.)
4. Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat. Avoid refined, simple carbs that contain white flour or white sugar.
5. Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of “good fat” like flax oil, fish fat, nuts & seeds, etc. is better than a no fat diet. Essential fatty acids actually assist the fat burning process.
6. Drink plenty of water – a gallon is a good ballpark to shoot for if you are physically active.

If you’re really interested in losing belly fat,  then you have probably looked for some magic food or pill that will make the pounds come off.  That doesn’t work.

If you really want to lose belly fat then it requires work.

I recommend Burn the Fat for two reasons:  It’s simple and it works.

Download our complete review of Burn the Fat