Keith McNiven, founder of Right Path Fitness tells us what we need to do to get a six pack abs!
1) What fat to muscle ratio/percentage do women need in order to visibly see a six pack?
More and more women now are wanting to achieve a six pack. It’s all to do with the trend towards stronger physiques rather than the pursuit of skinny. To actually see your abs, the ideal body fat percentage for women is around 19% and men have to drop a bit more. However, on average, women store more body fat than men so it balances out.
2) What should your diet be predominantly made up of?
Don’t be tempted to do anything too faddy as the exercise required to achieve a six pack means you need to be fuelling your body well. A balanced diet with protein and complex carbs is the aim, so things like wholemeal bread, quinoa, brown rice, lentils and oats which will give you a steady release of energy and are full of vitamins, minerals and fibre. And make sure you have plenty of fruit and vegetables.
3) Should you cut out/cut down on alcohol in order to see results?
Cutting out or reducing alcohol will definitely help in your pursuit of a six pack! Alcohol is just empty calories, so use those calories instead for something nutritious. If you are drinking, pick something that’s less calorific like champagne.
4) What are you top 3 exercises for cutting down belly fat and working the stomach muscles?
It’s important to remember that crunches are not the be all and end all when it comes to sculpting strong abs. You also have to focus on strengthening your core so the first exercise would be the plank where you rest on your forearms and toes, engaging your core and keeping those abs tight then holding for as long as you can. From the plank position you can target your oblique muscles at the side of your stomach by bringing your knee out and up towards your hip, repeating on the other side. For the third exercise, sit down with knees bent and back straight, leaning slightly back. Grab some battle ropes and quickly bring them to each side, you’ll soon feel the burn on your obliques and abs!