If you run 15 km daily, you’ll be burning a significant number of calories, which can contribute to weight loss if you maintain a caloric deficit. Weight loss is a crucial factor for revealing six-pack abs since most people already have the abdominal muscles underneath, but they’re often hidden by a layer of fat.
However, running alone might not guarantee visible six-pack abs. While running is excellent for cardiovascular health and fat loss, achieving a chiseled abdominal look requires a more comprehensive approach:
- Diet: Your diet plays a paramount role. Even if you run daily, if you consume more calories than you burn, you’ll still retain or even gain body fat. Ensure that you maintain a balanced diet, emphasizing whole foods and monitoring calorie intake. This doesn’t mean starving yourself; it means eating the right amount and quality of food.
- Strength Training: Incorporating strength training, specifically targeting the core muscles, can help in defining and toning your abs. Exercises like planks, crunches, leg raises, and various others can help sculpt the abdominal muscles.
- Body Fat Percentage: Everyone’s body stores fat differently. Some might need to get to a lower body fat percentage to see their abs than others. Men typically start seeing their abs when their body fat percentage drops below 15% and become very defined below 10%. For women, visible abs usually appear between 20-15% body fat and become more pronounced as the percentage drops.
- Genetics: Genetic factors can play a role in how and where your body stores fat. This can influence how quickly and prominently your abs become visible.
Running 15 km daily will significantly assist in your journey to six-pack abs by aiding fat loss. But for the best results, combine it with a proper diet, strength training exercises, and monitor your body fat percentage. Remember, it’s a holistic effort.