What fat mass index to see the abs should you aim for? To get visible abs, you need to get rid of the fat that “hides” your stomach muscles as much as possible.
So it's not enough just to work your abdominal muscles to the maximum: you have to think in terms of percentage of fat mass. The lower this percentage, the more prominent your muscles.
How many sit-ups you can do per day won't change that: it takes a combination of genetics, exercise and diet to be able to enjoy a 6- pack or a well-designed 8-pack.
In this article, we will therefore discover together what a fat mass index looks like to see the abs, as well as the best tips to reduce this index!
Fat mass index to see abs: Definition
Percentage of body fat
How to define the fat mass index to see the abs and how is it measured? Your body fat percentage represents the total amount of body fat you have. It is a combination of two different types of fat: essential body fat and storage fat.
Essential fat is needed to protect your organs and joints, to keep you warm, and to support reproduction. Storage fat is energy stored in the form of adipose tissue, and it is the fat that people tend to see on their bodies.
You can measure your body fat percentage by taking skinfold measurements, but this is not very accurate, even if the measurements are taken by a professional.
Athletes also regularly use body fat scales: they send a bioelectric current throughout your body, measuring the percentage of body fat.
The ideal figure
To see abs, what is the ideal fat mass index ? Many coaches agree that it is difficult to give a specific percentage of body fat that allows for abdominal visibility.
Indeed, where you store fat, how much fat, and how much muscle you have will determine whether your abs show up or not. This means that two people with the exact same percentage of body fat can store it completely differently. The abs of one may be visible, while those of the other will not. This article helps you calculate the dietary fats you ingest daily.
So there isn't just one right answer. You can still aim for a body fat percentage range of 6-17% body fat for men, and 14-24% for women.
In this case, you increase your chances of obtaining a visible 6-pack. The definition of your abs will start to show at the higher end of the range (17% for men, 24% for women), and they will become increasingly sculpted as this number decreases.
Precautions to take
Often we can focus heavily on getting a low fat mass index to see the abs.However, most sports nutritionists warn on one point: it is essential to ensure that whatever body mass percentage you are aiming for, you must ensure that it still allows your basal metabolism to work properly
It is crucial for the good health of your organs. athletes who try at all costs to reduce their fat mass without taking into account the needs of their body can cause hormonal disturbances that are harmful to their health and long-term performance.
The body fat stores act as a direct moderator for several hormones, including bone building and appetite regulators. Not having enough body fat can therefore promote hunger and weaken the bones.
Tips to reduce your fat mass index to see the abs
Having the right equipment
For starters, the fat mass index to see the abs is an effective measure only if you take the time to work your abs in parallel.
Indeed, muscles have to exist in order to be able to make them visible! The best way to do this is to exercise with an ab wheel, such as the Professional Abdominal Wheel™ from Fitness Super-Human™. Made of high-quality materials such as stainless steel, this weight training accessory makes it possible to strengthen the abdominal belt while strengthening the lower back and your wrists.
It comes with an ultra-comfortable fitness mat for optimal protection of your joints and an exercise guide. The double wheel design helps to improve the balance of the equipment and ensure quiet use.
Resistance up to 130 kg of load, it is a ab wheel stable and compact, while being light and comfortable.
Training with the right exercises
There are hundreds of exercises to strengthen the abdominal muscles and ensure that you define your core with a well-shaped 6-pack.
In this batch, there are some that are more effective than others, which will allow you to obtain the best results in the least amount of time. Among them, we find:
- The Plank : The key is to contract your whole body, quadriceps and glutes included. Breathe well while performing the exercise to facilitate muscle contraction.
Start by holding 30 seconds, then increase this timing as you go. You can also add a rubber band to increase the difficulty.
- The deadbug : Your lower back should stay in good contact with the ground and your breathing should stay regular.
In addition, it is an exercise that allows you to work on your coordination between your upper and lower limbs, thus improving your cognitive functions.
- Full extension from a cannonball position : the extension phase should engage your muscles to the maximum, and the cannonball phase serves as a recovery.
You should never relax your abdominal muscles and constantly contract them.
- Lateral flexion with dumbbell: for this movement, you must choose the weight of the dumbbell carefully (it is also possible to take an object that would act as a load if you don't don't have one).
Using a reasonable weight will help you focus on consciously contracting your abs during your exercise, which promotes optimal results Lower slowly to the side, as your abs are working during the downswing movement.
- The barbell squat: and yes, squats can also contribute to abdominal strengthening!
Once you have mastered the squat movement well, you can add additional weights. Your abs will then be used to keep your back straight during exercise.
- The Bird Dog: For this exercise, be careful not to stretch your elbows too much.
You need to maintain a slight bend to work your triceps well while building your abs with the movement of your leg.
Eating healthy, protein foods
When an athlete seeks to gain muscle mass, he must have calorie surplus to nourish the growth of muscle tissue. But when it comes to reducing your fat mass index to see the abs, you must on the contrary respect a slight calorie deficit.
To do this, reduce the number of your daily calories by about 200 to 300 calories. Thus, you will be able to eliminate the thin layer of fat located on your abdomen, which will allow your abdominal muscles to be more prominent! Supplement this diet with a tea suited to your fat loss goal.
No need to go on a drastic diet to get the desired results: you just need to replace certain foods with healthier and less caloric alternatives, or simply reduce a little your portions.
A few grams less at each of your meals can be enough to reduce the whole thing by several hundred calories a day!
And don't forget to dedicate a good part of your calorie consumption to proteins: they are essential for nourishing your muscles. Coupled with good fats and fibers, it's the winning combo for visible abs.
In summary: The fat mass index to see the abs
So there is no “perfect” fat mass index to see the abs. Many other factors come into play, such as genetics for example.
However, your abs should be between 6-17% body fat for men, and 14-24% for women. Be careful, however, to eat enough and feed your body with good nutrients.
In all situations, the key to getting leaner muscles isexerciseand eat well. For this, we recommend that you regularly perform the exercises developed in this article with the Super-Human Fitness™ Professional Abs Wheel™!
In this way, you will be able to reduce your fat mass index to see the abs and enjoy your hard-earned 6-pack!
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