In the chart below, find your weight in the left-hand column and your waist measurement in the right-hand column. Draw a straight line between the two measurements and where the line crosses the middle column (percent fat) will give you an indication of your body fat percentage.

Your weight to waist chart

If you want an idea of how long it will take you to get a six pack view the waist 2 weight graph again. You will have already found your body fat percentage by drawing a line from your current weight to your current waist measurement.

To find out how long it’s going to take you to get a six pack you need to draw another line. This line must go from your current bodyweight, through the mid line at 10% body fat and end up at a new reduced waist measurement. The new waist measurement is what you will be aiming at.

To find how long it’s going to take to get that six pack you need to know two things.
1. One and a half inches off your waist equals about 10lbs of fat.
2. The best rate to lose fat while maintaining muscle is about 1lb per week.

So you now know that 3 inches off the waist equals 20lbs of fat and that fat should be lost at the rate of 1lb per week. Therefore, it will take about 20 weeks to reach your goal. If it’s six inches you’re talking 40lbs and 40 weeks.

This is just a rough guide, but at least it gives you a realistic time frame to work with.