Are Abs Worth It?

Yes… and no.

No, if you’re following most influencer advice.

Yes, if you understand what actually works—and why it’s simpler than you’ve been told.

But let’s be clear: simple doesn’t mean easy.

The Truth About Getting Abs

You’ve probably heard it a hundred times: “To get abs, just get into a calorie deficit.”

And honestly? That’s not wrong.

You do need to be lean enough to see your abs.

The body fat range to actually see them is different for everyone.

6x Mr. Olympia Chris Bumstead

Even Chris Bumstead—yeah, that Chris Bumstead—doesn’t walk around with a perfectly chiseled six-pack. It’s more like a strong 4.5-pack… maybe 5 on a good day.

That’s genetics.

But there’s a reason some people make it look effortless year-round. It’s not magic—it’s muscle.

They have a solid foundation of muscle mass, and they train in a way that helps them keep it.

Why Cutting Alone Isn’t Enough

Most fitness advice focuses only on cutting. Lower your calories. Eat less.

And while that works in the short term, it makes the process miserable if you’re not also focusing on building muscle.

Think about it.

If you’re at a relatively healthy weight—under 25 BMI—but still over 20% body fat, you’ll need to lose a lot of weight to get down to 12% body fat where your abs really pop.

That’s going to suck.

Because your calories will be as low as my 4-year-old kid’s.

The Other Side of the Equation: Burn More

What gets ignored is the other side of the equation—the calories you burn.

Yes, adding muscle doesn’t massively increase your resting metabolism.

But the process of building it—lifting, walking, staying active—does.

A typical strength workout? Around 150–200 calories burned.

Walking an extra 5,000 steps per day (on top of the 4–5k average)? Another 250+ calories.

Adding a sprint session once a week? More burn, better conditioning.

Suddenly, you’re not relying only on cutting food—you’re training smarter.

The Simple (Not Easy) Approach

Getting abs doesn’t require 90-minute workouts or perfect eating.

You can get there with 30-minute sessions, 3–4 times per week.

To get abs, yes—you need low enough body fat.

To keep them, you need enough muscle to avoid feeling like you’re starving all the time.

If you’re under-muscled, the only way to get lean enough is to eat less and less… and less.

And that sucks.

"natural" celebrity transformations?

That’s why so many people give up.

Even movie stars say, “It’s not worth it.”

But let’s be real—these are the same people who promoted body positivity until Ozempic came out, then hopped on the latest drug cocktail while pretending it’s just chicken breast and pushups.

Don’t believe me? Watch their training videos.

They’re garbage. They train like influencers, not athletes.

Steroids let you get jacked doing almost anything.

You’re not on that plan and neither am I.

What Celebrities Get Right

One thing movie stars do get right?

They hit the proper weight range.

Most of them sit around a 24–24.5 BMI. That’s not light.

They’re lean, but they’ve got some meat on their bones.

They’re not just skinny—they’re muscular and healthy.

That’s the key.

Build AS You Cut.

Getting abs is hard for two big reasons.

First, building muscle takes time. It’s slow. It can take years.

So yeah, the “fast” route is just fat loss—but it’s miserable if you don’t have any muscle underneath.

Do 3 to 4 strength training sessions each week and push each set to near failure.

You only need 8–12 tough sets per workout to see amazing results, which can be done in 30–40 minutes per session.

Track our weights at each workout. If you're getting stronger in your compound and isolation lifts, you're growing more muscle.

If you want more info on training sessions, we have some for you.

Muscle Makes You More Attractive—Not Just Abs

There’s also a huge upside to this muscle-building strategy.

Built With Science looked at which muscle groups women actually find most attractive on men.

Abs? They made the list—but not until after guys developed muscle in their shoulders, arms, and chest.

So yeah, abs matter.

But not as much as being strong and filled out.

Then, over time, aim to get to around 12% body fat.

Yeah, that’s right. I didn’t say 10% or lower.

What I’ve found is that 10% and under isn’t worth it—and it’s not necessary.

At 10% and below, your hormones start to take a hit. It gets harder to gain muscle.

And you’ll likely have to give up foods that a 12% body fat range allows for.

The Real Thing You Need to Give Up

You’ll have to give something up.

But it’s probably not what you think.

It’s not about giving up alcohol or junk food.

It’s about asking why you reach for those things in the first place.

Why do you eat on autopilot when you’re stressed?

Personally, I don’t drink more than a beer or two every few months.

Not because of abs—because I don’t like how it affects my energy and mindset.

Same with too much pizza or too many fries.

I like them. I just don’t like how I feel afterward.

Get to the Root of the Problem

You have to figure out your “why.”

What emotions are triggering the behavior? What are you actually trying to solve?

Most people don’t drink because they love beer.

They drink because they’re chasing a feeling—relaxation, escape, confidence.

You’re not eating a third slice of pizza because you still crave pizza.

You’re doing it because you’re underfueled, bored, or trying to soothe something deeper.

When you understand why you do what you do, you can finally see better options.

Better ways to get the relaxation, confidence, or energy you’re actually looking for.

The Habits That Actually Work

When you’ve got enough muscle, having abs isn’t about starvation.

It’s about staying consistent with simple habits.

Lifting weights

Walking more

Eating real food

Sleeping

Managing your stress

And maybe the biggest one?

Understanding why you’re reaching for junk in the first place.

That’s the part most influencers won’t tell you.

But I will.

Because if you want to show up as your best self—lean, strong, confident—it’s not just about calories.

It’s about clarity, consistency, and confronting the truth behind your habits.

So… Are Abs Worth It?

They are… when they’re the byproduct of becoming someone you’re proud of.

And that version of you?

Doesn’t starve. Doesn’t suffer. Doesn’t obsess.

They build muscle.

They move their body.

They eat with purpose.

And they show up every day—not for vanity, but for vitality.

This is why our program gives you the workouts, meals, and educational content to make sure you see results.

AND we’ve incorporated the articles and check-ins to dive deeper into the “why” behind what you do—so you can get to the root of the problem.

Because getting to the root of the problem is how you’ll make your results last.