BigBangFitness has undertaken efforts to improve the accessibility and usability of content and features including this blog. While in this blog , content are frequently posted and some content may be posted by third-parties, not BigBangFitness, and so may not be accessible to certain users. If you have questions or concerns regarding the accessibility of this blog, please contact us via the contact section of our blog.
Many people ask themselves how lean should they be. The ideal body fat percentage varies based on gender and on how active you are. For instance, the average body fat for a woman is between 25-31%, while for a man it is between 18-24%. On the other hand, the ideal body fat percentage for a woman who works out is between 24-21%, while for men it should be between 14-17%.  To get a clearly defined six pack, a man needs to get to under 10%. 

A. I’ll be honest, building muscle as a vegetarian is hard. There are nearly no clean sources of protein in a vegetarian diet. Soya Chunks come close but I’d recommend you stay away from a lot of soya if you’re a male due to it’s high oestrogen content. You can try incorporating more Beans (especially Rajma), Chickpeas, Hummus, Lentils (Dal), Sprouts, Tofu, Milk, Cottage Cheese (Paneer) and Cheese into your daily foods. Unfortunately, all of these foods either have higher carb content or higher fat content as compared to their protein content. Stick to the low fat or ‘made from cow milk’ variants.

As the kettlebell shifts from hand to hand in front of your body, your core has to stabilize to fight against the movement of your arms, and your biceps, shoulders, and back muscles need to work together to control the pace at which you are catching and releasing the kettlebell. Your lower-body will get a workout, too. You can perform this abs exercise with a bent waist to hammer your hamstrings and glutes or try it in a squat position to target your quadriceps. No matter which way you try it, you'll see bigger strength gains and a smaller waistline in less time.


Despite the fact that sit-ups been widely rebuked—everyone from Harvard Medical School to the U.S. Army advises against performing them—you shouldn’t discount the classic move just yet. The sit-up’s “primary function is to work your rectus abdominis, which are those six-pack muscles that most people want,” says Katie Barrett, lead instructor at B/SPOKE Cycling Studio in Boston and a certified personal trainer. “But doing that full sit-up is also going to work your hip flexors and other stabilizing core muscles.” The key is making sure you’re doing them correctly. (And here’s how to do just that).
Here at Men's Health we love the plank. It strengthens your abs, stabilizes your spine, and prevents lower back pain. But let's be honest: Once you master the move, it can get boring just hovering there. That's why Tony Gentilcore, C.S.C.S., strength coach at Cressey Perfomance in Hudson, Massachussetts, came up with prone plate switches—a new, super hard version of the classic ab exercise.
Start by placing your heels on a low bench and holding two light dumbbells (begin with 3 pounds). Place a rolled-up towel under your lower back to increase the range of motion of your upper abs. Point your toes. From this start position, raise your upper body to the position shown in the second photo. Breathe normally. Now press the weights overhead. Keeping your arms straight, press your heels hard into the bench, then lower your upper body and allow the weights to arc behind your head.
In addition to this, you must also avoid sugary products (pastry, candy bars, coke etc), as sugar has a series of negative effects on your health, and it also contributes to belly fat which is the most difficult to get rid of!  Of course you will be tempted now and again so have a cheat day once a week when you can have your favourite “bad foods” but don’t go too crazy!

“If you need a small treat and indulgence per day, to keep you from overdoing it on the weekends,” says Shapiro, go for it. Just be sure to “stick to about 150 calories or less.” It’s a small trick to help you stay on-track. For a good sweet treat, consider dark chocolate (that’s a bar with a 70 percent or higher cacao rating). According to a study in Circulation Heart Failure, the flavanols within can slash your risk of heart disease by more than 30 percent.
Plank poses are very effective at tightening your tummy, whether you do these types of exercises in a yoga class or as part of your gym workout. The classic plank pose involves lying down on your stomach, then raising all your body weight up on your toes and forearms or hands in a “plank” position. You then hold the pose for as long as you can. You can change it up by doing a side plank (put all your weight on one forearm or hand and the sides of your feet), or by doing back leg lifts while in the traditional plank pose.
But you can still go wrong. Because your feet are hooked, it's all too easy to pull through your thighs. Nor do you want to go all the way down to rest on the bench between reps; stay well off it. If you're not feeling a wicked burn, drop all the weight, put your hands on your belly, and really focus on the contraction at a slower pace. You can also introduce a cross-body movement, angling your elbow to the opposite-side thigh, to better engage the obliques.
6. Seek guidance from experts. As with many health issues, getting assistance from experts can be enormously helpful. If you want to lose weight, particularly fat, seeking guidance from a registered dietitian or a nutritionist can be very beneficial, Herrington says. Similarly, if you want to build on weight loss to achieve more defined abs, consulting with a certified sports trainer can aid you in developing a workout regimen that will help you achieve your goals, Singer says.
Supplementation — It’s hard to get all your macros from food, especially while staying in a caloric deficit. More food means more calories, buying more ingredients, more cooking and lot many issues that you don’t really want to deal with on a daily basis. Supplements are called so because they are meant to supplement your nutrition and lifestyle, not act as a substitute. It’s imperative to find a fine line between the two for yourself and use them judiciously. I use the following supplements and have linked them to the exact brand, product and place I purchased them from. I am not paid to promote anything I’ve mentioned here. My sole motive is to tell you what I used and how it could possibly help you too.
To do it: Lie on your back with your knees bent, feet flat on the ground. Bring both arms overhead and hold onto the bottom of couch or a heavy medicine ball (as shown). Cross your right ankle on top of your left knee. Exhale and lift your legs in (in the same cross-legged position) as close to your chest as possible, lifting your hips and lower back off the floor. Inhale and slowly return to the starting position. That’s one rep. Try for up to 15 reps with the right leg, then repeat on the left.

Regular cardiovascular exercise should be an essential part of your plan. I recommend you try and get in three to five cardio workouts per week. If you find you’re not losing as much fat as you’d like then shoot for five sessions a week. If your progress is good then you might be able to get away with just three sessions a week. Adjust appropriately based on your rate of progress.
Abdominal muscles consist of three layers. The very deepest layer is the transversus abdominis, which acts as the body's girdle, providing support and stability and plays a critical role in exhalation. Next is the rectus abdominis, which flexes the spine. Closest to the surface are the internal and external obliques, which turn the trunk and provide the body with rotation and lateral movement.
One of the best tricks for getting six-pack abs is to lose some weight, even if it’s just a few pounds. And one of the best ways to lose weight is to adhere to the 80-20 method. Since it takes your brain about 20 minutes to “catch up” to your stomach and realize that, hey, you’re full, oftentimes, you’ll eat more than you need to. So eat 80 percent of what you’d normally eat, then wait 20 minutes. If you’re still hungry, eat the remaining 20 percent of your portion. But chances are, you won’t be hungry one bit. And for more great ways to lose weight, master the 20 Techniques Successful Dieters Share.
I also advise you to take weekly pictures of your body so that you are able to observe how your body changes. You’ll not notice the daily changes solely by looking in the mirror as the changes will be too gradual to be noticed by daily observation but they will be visible when they accumulate. The good thing is that you don’t have to wait until you get six-pack abs to notice major changes in your body. When I was just 5 weeks into my bodyweight training routine, people around me had started complimenting my physique. Seeing your body changing and receiving compliments on your physique will keep you motivated to stay on track.

Building muscle and burning fat at the same time is the holy grail of bodybuilding but many people believe that it’s impossible. Here’s how it goes. Experienced bodybuilders first bulk then cut. Bulking is the period where they eat more calories than they burn (caloric surplus) in order to pack on muscle mass. Cutting is the period where they eat fewer calories than they burn (caloric deficit) in order to burn off the fat they inevitably gained during the bulk. The remaining muscle after bulking and cutting is their lean muscle gain.

Eat similar meals every day. "I pretty much eat the same thing, or substitutions that are very close to my normal meal plan, every day," Yobe says of her daily food intake, which includes a protein bar before her morning workout, a protein shake afterward, and two meals including chicken or fish, veggies like a green salad or bok choy, and a carb like rice, pasta, or potatoes. She also snacks on rice cakes with peanut butter, carrots, celery, and nuts. Although she admits this can be boring, the approach makes it easier for her to get all the nutrients she needs while remaining satisfied throughout the day.
There are thousands of trainers and infomercials hawking quick, effortless programs that are guaranteed to give users abs in mere minutes a day — as long as they buy an expensive piece of equipment or DVD set, of course. For some people with impeccable genetics or bulletproof diets, that might just be enough to make their core ripple with muscle. But most bodies just aren’t built that way.
This means exercises such as squats, deadlifts, and virtually any exercise done standing (including things like dumbbell curls when done standing up). So the next time you do deadlifts or even dumbbell curls, really squeeze and contract your abs. Not only will doing so allow you to lift more weight, but it’ll also help you develop a strong and badass six pack.
Track your macros. "Your diet plays just as big of a role in abs definition as the workouts do, if not more," says Victoria. The key to getting hella ripped, she says, is by eating the a certain proportion of macronutrients, as in carbohydrates, protein, and fat specific to her activity level and goals. Some research suggests this eating strategy can lead to weight loss, but that's likely because survey participants are watching what they eat, not just following a certain diet. Victoria says she gets about 30 percent of her total calories from protein, 30 percent from fat, and 40 percent from carbs. That said, everyone's nutritional needs are different, so be sure to speak with a registered dietitian before making major changes to your diet.
A. Like I said, I personally don’t believe in dieting. It’s about consuming good foods while being smart about consuming the ‘lesser good foods’ by having them in sensible quantities at the right time. I’m all for having an ice-cream once in a while and don’t hesitate in enjoying an entire (small) serving after which I slightly adjust my meals the next couple of days, skip breakfast and do a little more cardio. Really depends but it all finally averages out.
Because of its difficulty, it is not recommended for beginners, and it is extremely important to do it correctly. Sloppy or half-baked form won't help your abs, and it just might harm your neck and back. Check out the detailed article about the dragon flag to learn the proper way to do this movement, and a video to learn about progressions before you try it.

Nothing says fit like a washboard stomach. But scoring high-definition abs isn't as easy as cranking out crunch after crunch. To sculpt a stronger, more chiseled core, you need the best ab workout to work the two dozen muscles between your hips and your shoulders in the many ways they function. After all, your abs do more than flex on a daily basis—they stabilize and rotate, too.
In addition to this, you must also avoid sugary products (pastry, candy bars, coke etc), as sugar has a series of negative effects on your health, and it also contributes to belly fat which is the most difficult to get rid of!  Of course you will be tempted now and again so have a cheat day once a week when you can have your favourite “bad foods” but don’t go too crazy!
Muscles exert higher EMG tension when they are contracting eccentrically (lowering the resistance) versus raising it; but the problem with most exercises is that the amount of weight you can lower is limited by how much you can lift positively (concentric work). This exercise compensates for the problem by changing the leverage during the lowering (eccentric) phase of the exercise.
The optimal caloric deficit when you are training 4 times a week is different than the optimal caloric deficit for merely losing weight. You must eat enough food to fuel your training and feed your muscles but still be in a state of a caloric deficit to keep burning fat. For further information on dieting for six-pack abs, refer to my other article entitled Six Pack Abs Diet: The Ultimate Diet Plan to Get Ripped.

To make sure you stay safe, put one hand underneath the small of your back, crunch your head and shoulders up just a handful of inches, hold for about 10 seconds, and release back down, advises Stuart M. McGill, Ph.D., director of the spine biomechanics laboratory at the University of Waterloo. This move basically ensures that you aren’t rounding your back so that your weight doesn’t drop into your low spine, per McGill.
I use the ab machines at the gym. I do a couple variations on crunches (sitting up and lying down both on machines with weights. I can crunch 55lbs on the one that’s sitting position, 40 on the other), hanging leg lifts (which kill my shoulders), the oblique twist machine, as well as full body workouts. I just started the gym about 2 months ago and have really upped the weight since then so my body is definitely progressing.
A common belief in bodybuilding is that a beginner can make progress lifting rocks. This is not to offend the brutally huge strongmen you see on the MET-Rx World’s Strongest Men on ESPN who lift those 350-lb. Atlas Stones but is to emphasize the point that beginners can make progress on just about any program, using just about anything for resistance, even small Flinstone pebbles. But just because beginners can have success with minimal effort and nonspecific workouts, this doesn’t mean that their training protocol will also work for an experienced athlete, or for someone who wants to go even beyond a “slightly visible” 6-Pack! 

Most core exercises hit a certain part of your core: your rectus, your obliques, and so on. But the high-cable split stability chop is the one exercise that hit your entire midsection. Yes, it’s not as strenuous on each individual fiber as some other moves. But it will hit more spots than anything else, which is why it’s a great exercise to slate in to your routine. Here’s exactly how to pull it off.
Here at Men's Health we love the plank. It strengthens your abs, stabilizes your spine, and prevents lower back pain. But let's be honest: Once you master the move, it can get boring just hovering there. That's why Tony Gentilcore, C.S.C.S., strength coach at Cressey Perfomance in Hudson, Massachussetts, came up with prone plate switches—a new, super hard version of the classic ab exercise.
When it comes to improving core stability, the plank has your back (and your front!). By working your transverse abdominis — the deep core muscles that wrap around your middle — as well as your back, shoulders and glutes (yes, you should activate your butt, too), you get a full body burn in one isometric movement. But the best thing about planks: You can continuously switch them up and make your muscles work even more. Check out these creative twists on a typical plank routine and you’ll see what we mean.
Eat similar meals every day. "I pretty much eat the same thing, or substitutions that are very close to my normal meal plan, every day," Yobe says of her daily food intake, which includes a protein bar before her morning workout, a protein shake afterward, and two meals including chicken or fish, veggies like a green salad or bok choy, and a carb like rice, pasta, or potatoes. She also snacks on rice cakes with peanut butter, carrots, celery, and nuts. Although she admits this can be boring, the approach makes it easier for her to get all the nutrients she needs while remaining satisfied throughout the day.
Common knowledge will tell you that, to get six-pack abs, carbs are verboten. Common knowledge is right—kind of. The key is to avoid the wrong carbs, like French fries, and eat the right carbs, like sweet potatoes. These orange goodies are full of carotenoids, which prevent calories from turning into fat; fiber, which helps you stay sated, and ultimately eat less; and Vitamin C, which’ll give you energy (for working out). And for more ab-shredding foods, check out the 10 Healthy Carbs That Won’t Derail Your Six-Pack.
I am older turning 65 this year. I did the diet stuff about 8 years ago. In 2010 or so I was about 170 I had lost over 40 lbs. I was too sedentary. My diet which is more a way of life is mostly white meat. Milk must be skim, Drink water no soda. Eat lots of whole grains, veggies, nuts, seeds etc. Noticed maybe over a year ago if I breathed in I could see some abs. Now I don’t need to breath in. I have a handicap so am limited at the gym but do leg raises and use abdominal machines at the gym.I call mine a minor 6 pac.I don’t raise my shirt at the gym lol but have had a few stares from others as I guess you can see them through my shirt. So I think it does have a lot to do with diet but exercise will make them more prominent.
5. Engage in resistance training aimed at your abs. In addition to eating right and losing weight, doing certain types of exercises can help you achieve a better-defined abdomen, Singer says. "I'm sure everybody knew somebody in high school who had tremendous abs who ate whatever he or she wanted and had tremendous abs without working out," Singer says. "Most of us aren't that lucky." If developing a six-pack is your goal, doing exercises aimed at your abs can be part of a successful regimen. Such workouts would include weighted crunches and weighted sit-ups, he says. Cardio workouts are helpful for shedding pounds, but won't, on their own, lead to defined abs.
Start in a side plank with left forearm on floor, elbow under shoulder, feet stacked, and hips lifted so body forms one long, straight line. Stretch right arm up to ceiling. This is your starting position. Draw the right hand down and reach it below left underarm as you curl upper body forward so shoulders are parallel to floor. Return to starting position. Repeat for 30 seconds on each side.
After having achieved this goal, there’s a seemingly big void in my life. I intend to fill it up with another ambitious goal instead of more training, though the latter is far more tempting! I find that training, staying fit, and eating right fits in very well with my lifestyle. I intend to keep it that way while being content with slow but lean and steady gains over time. I do intend on dabbling in boxing and advanced callisthenics in the future.
×