How Long Does It Take To Get In Shape?

Dear Davey,

I’m 20 years old and my body fat percentage is about 25. By eating healthy and getting enough sleep, how long will it take for me to get a six pack?


Chris-R.-Shirtless-by-Rick-Day-2Hey Ahmed,

By combining a healthy, balanced diet that supports your exercise routine with plenty of sleep, rest and recovery, you’ll certainly improve the way you look and feel.

Most trainers will recommend losing no more than 1 - 2 pounds per week. Although this recommendation may seem slow, remember that fast weight loss is often associated with drastic, unhealthy diet and exercise measures that are both dangerous and unsustainable. Unless you’re being medically supervised, the American Council on Exercise recommends 1 percent body fat loss per month.

Six packs become visible at very low body fat percentages - likely under the 10% range. To move from 25% to 10%, a very rough recommendation would be 15 months. However, everybody and every body is different and there are many factors involved. All of us experience setbacks and challenges - and sometimes we reach plateaus in our results.

While initial losses and body fat may be relatively easy, it’s very difficult to achieve body fat percentages in the lower ranges. You’ll need to exercise often, intensely and follow a strict diet. For a lot of people, this type of exercise and diet plan is unrealistic.

Rather than being motivated by the aesthetics of a six pack, let the other benefits of exercise drive your progress. While there’s no denying that a six pack looks great, we’re not all going to look like Ken dolls. And that’s okay. At the end of the day, a healthier lifestyle means that you’ll feel better, have increased energy, perform better on daily activities and so much more. Six pack or not, those are all great things worth reaching for.


About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. chris gordon says:

    Hello Davey. I’m fourteen, and I weigh about 150 ibs. I don’t know what my body fat percentage is or how to get it. But I don’t have a six pack but I don’t have a belly either. But I want a six pack. How long do you think it would take to get them?

  2. Lindsey Miller says:


    I’m a 22 year old woman that weighs roughly 200lbs. I really want to lose body fat (as most women do) but just enough so that I’m still curvy but won’t weigh as much. It’s hard for me to attempt this because I don’t have work out equipment. Any suggestions for a poor, ol’ college girl?

  3. Ali fald says:

    Hey davey,
    I’m an 18 year old girl I have a bit of a belly, but I exercise daily and eat pretty healthy. What are some tips to get rid of my belly fat? And Gain a bit more muscle? In my arms and core. Thanks

  4. Kimiko says:

    Fat people just need to stop eating!

    • And people who shame others as they work towards their goals need to stop posting negative comments.

    • Darryl says:

      Interesting observation… I think stupid people should quit talking. Luckily, what I think seldom becomes a regularly taken prescription, so stupid people rind us they are stupid. If you knew anything about physiology then you would know that when people starve themselves the body will store fat and thus gain more weight while starving themselves. Like if you were to completely stop opening your mouth you would probably die from the fact that you are an indolent mouth breather.

  5. I am 24, male. Frankly speaking, losing weight wasn’t an easy goal to achieve. But, if you have the motivation and a good timetable to stick with. You won’t have problem to overcome any obstacles.i had lost 7kg in 40 days. i am very happy that I did it and now I am focusing on my abs workout. Hope you guys have a same mindset like me and you have support!

  6. Charles says:

    To the ladies asking about losing body/belly fat. Try and be more precautious what you eat and do some cardio. Muscle gain will add weight as you’re trying to lose the fat. Try jumping rope while watching a favorite show or doing some dancing. A few years back I used to go out clubbing all the time and found it fun to copy videos from online and dance them at the club. It was a win-win as I had fun and kept in shape, while of course showing off 🙂

  7. marcelo Galvez says:

    Hey davey ive been a subscriber on yr channel for two years now….but anyway im a gay guy and im also a senior in high school and im weight about 280lbs and I to be thin and muscular….im pretty chubby …..but the thing is I have idea where to start at all, HELP!!!!!!!!!!

  8. Mike Fulton says:

    Hey all the best success that i ever had was with fat deleter just google it without a doubt the most helpful diet i have ever tried.