With over 15 years experience working in the fitness industry and mum to two children, our Head Trainer Melissa, knows abs! She gives us the low down on getting that six pack!
What fat to muscle ratio/percentage do women need in order to visibly see a six pack?
This really does vary hugely depending on a woman’s genetics and training but when looking at body fat in women, a healthy range is between 16-25%, with visible abs tending to be more prominent in the 16-20% range.
What should your diet be predominantly made up of?
I’m a big believer in the B word; balance. If you are striving for that six pack you need to look at the long game. Quick fixes are the enemy of progress. A consistent, conscious diet which consists mainly of highly nutritious food in all food groups, with sprinkles of those “naughty” foods you love, is a recipe for long term success.
Should you cut out/cut down on alcohol in order to see results?
Naturally if you cut down in alcohol, that will accelerate your results as most alcohol is high calorie and we all make questionable food choices when under the influence and/ or hungover. I would say don’t cut out entirely, we all need to shake it off occasionally.
What are you top 3 actions for cutting down belly fat and working the stomach muscles?
Don’t believe the hype, there is no way to target fat loss to your abs. A training regimen which consists of heavy resistance work, with plenty of compound exercises, will build a strong core and be a big boost to your metabolism. Add to that some high intensity interval training for cardio and a balanced and nutritious diet, and you are bound to see incredible results. All of the sessions we offer fit this remit; if you really want to feel your abs work; hit up a Pillar Killer session!
1 - Heavy Compound Exercises; like Squats, Deadlifts and Renegade Rows
2 - High Intensity Interval Training on the treadmill
3 - Conscious Nutrition
What is your top tip on getting a six pack?
Stop worrying about getting a six pack! First of all, life is so much more important than flat absm it ain't that serious. Second of all, the moment you shift your focus to getting stronger and fitter, the results will become bigger.