Fitness is different for everyone and you don’t have to be a size 2 model to be physically healthy and fit.
Social media, as awesome as it is in connecting people, sharing ideas and spreading knowledge, also has a downside. One thing that I’d like to address, is how much work celebrities and other women put in to looking like they do.
Gwyneth Paltrow has followed a macrobiotic diet, only eating fruit, vegetables, whole grains, cereals, seeds and algae. Victoria Beckham lost baby weight by only eating five handfuls of protein rich food per day. I tell you this so you can see how these beautiful people go to ridiculous measures to look the way they do. So, as normal people who have jobs, responsibilities, and limited time to devote to appearances, what do we do? We truly are lucky that the objectification of women has been recognized and toned down to say the least. Advertising companies and brands are in this game to make money, not all will take the welfare of women in to account. Laura has a degree in exercise science and is the founder of Girls Gone Sporty, an awesome social community of women.
This is such a great post and an obviously very practical reminder of what it takes to look like the images of perfection that we see and compare ourselves with. Body Fat percentage is, quite literally, the percentage of your body that is made up of fat. Fitness – slim, healthy and glowing, many of those fitness models that are on the front of your ‘health’ magazine probably fall at the lower end of this bracket.
The caliper should be placed 1 cm away from thumb and finger, perpendicular to skinfold, and halfway between crest and base of fold.
Take duplicate measures at each site and retest if duplicate measurements are not within 1 to 2 mm. Rotate through measurement sites or allow time for skin to regain normal texture and thickness. The easiest and cheapest way to get a fairly accurate result is to check with your local gym or GP surgery to see if they have a set of body fat measuring scales for you to use. Eat fewer calories – whilst calorie counting itself is not required while using The Fit Mum Formula’s methods, the high protein and fibre, reduced sugar and starch methods make it difficult to overeat since protein and fibre are very filling.
Reduce your carbohydrate intake (carbs turn to sugar, so on that note reduce your sugar intake too). What we do…We create online, personalised, exercise and nutritional programmes which fuel your metabolism, burn fat, and transform your body shape.
If you are looking for a quick fix program that gives you flat and defined abs fast, then this article is not for you. Having visible abs may be one of the most sought after goals for fitness buffs and athletes alike. That you must exercise excessively, follow intolerable diet restrictions and have an endless amount of willpower in order to achieve a base-level of fitness.
That just a few small changes to your diet and minimal amounts of exercise (or none in some cases) will turn you into a fitness model in no time. You must understand one basic physiological principal of the metabolic processes of the body –  fat is lost from the entire body as a result of diet and regular exercise. Meaning, we cannot spot reduce an area, and muscle growth in any region does not necessarily reduce fat in that region. Once you have dropped down to a healthier body fat range, the next step requires a little more effort, commitment and planning.
Taking that a step further—going from lean to leaner—you will have to modify your behaviours even more. It is important to recognize that the more you shift your focus on getting lean for aesthetic appearance, the more you will potentially shift away from health and performance.
If you have successfully reduced your body fat percentage to 10-12% (males) or 20-22% (females) but want your abs to be more visible, then you must consider adding in ab-specific hypertrophy training. As you progress your training you’ll want to do so in a way that promotes hypertrophy to the rectus abdominis.


I suggest that you pick the style of training that will facilitate your aesthetic goals, but also offer strength and performance benefits—which is myofibillar. For this style of training you need to add load or increase the intensity of time under tension in which your abs are loaded.
In summary, lowering your body fat percentage—if that’s one of your goals—comes down to your level of commitment. After that you’ll have a plan—a plan that needs action, a plan that is real, and one that is obtainable. Subscribe To Our NewsletterGet training advice, news about our FREE workshops, and stay up-to-date with all of our special programs, promotions & discounts!
Your friends love you for your sense of humor, the joy you bring them, and how you care about them. It’s only then that self-hate and deprecation can stop, that you can work out and desire a healthy life because you enjoy it, not because you shame yourself in to it. It’s calculated by taking the amount of body fat in pounds and dividing it by the amount of lean mass in pounds. Because the higher your body fat percentage, the higher the risk for cardiovascular disease, cancer, hypertension, stroke and all those other diseases that come with obesity.
Fortunately, I know of a few people who are willing to put them and their perfectly imperfect bodies on the internet. I don’t want to denigrate models or celebrities for their bodies, but I also want normal women to know the measures they take for their appearance. I think it will give me courage to wear a swimsuit this summer without feeling the need to wear shorts over it. I am so guilty of comparing myself to others and only seeing what on my body doesn’t resemble someone else. I agree, the “crossfit girls” have amazing looking bodies, but we are all built differently and thats ok! If it was my job to look that awesome I’d be more willing to sacrifice burgers, fries and pizza for it. My job is to enjoy life…so I enjoy every bite of food I consume and keep it balanced with everything else I do outside from trail running to snowboarding!
The lower you want your body fat percentage to be (within healthy limits), the stricter you’ll have to be. A reduction in calorie intake will most likely occur without much effort when eating this way, and is necessary to reduce your size if you are overweight. What we have devised at The Fit Mum Formula is a system where you can adapt to your needs, your body and how you feel, so some people will need more carbs than others to create a long term sustainable lifestyle for themselves. What you will glean from this post however is a better understanding of what it really takes to get 6-pack abs, and how you can work to getting one—for real this time.
This is commonly the picture painted by a number of fitness facilities, the media, and other marketing resources.
As you can see in the pictures below abs don’t normally become visible until a man’s body fat percentage is below 15% and female’s is below 20%.
As you can see from the illustrations above you have to make additional modifications to your behaviour if you are to continue to slim down and tone up. In fact, being really lean actually has nothing to do with being “healthy.” I will dive into this more later.
If you have dysfunctional abdominals, (meaning you’re not properly engaging your core musculature) chances are really good that you are over recruiting your hip flexors (psoas and rectus femoris)—which will ultimately hinder your ab training success and potentially lead to tight hip flexors and unnecessary pain.
By doing this you will increase the size of your muscle fibres, which will ultimately allow you to see the contrast between muscle bellies and linea alba. Sarcoplamic hypertrophy typically involves higher rep training, and the adaptation results in an increase in the number of capillaries and greater capacity of glycogen storage. By doing this you will successfully increase the density of the myofibrils in the muscle fibre—what makes muscles dense and hard, not necessarily big.
The most obvious reason why your abs may not be evenly defined—despite your training efforts—is your body composition.


Not everyone has abs like the one’s seen on the cover fit magazines hiding under their belly fat. I am only going to touch lightly on this point because a more thorough response is out of the scope of this post.
In other words, what you are willing to do to reach your goal. Figure out exactly what you want, and know what your priorities are.
At this point you should feel excited because your picture is clear and your path is mapped. I along with all of the other trainers are here to help you reach your fit goals, whatever they may be. You’re seeing the most beautiful people in the world as the faces of TV, plastered on advertisements, or center-fold in magazines.
It’s obvious that they put their bodies through unhealthy starvation diets to look tiny. Your kids love you because you are beautiful to them, because of the love you show them, because of who you are, not because Ford says you look like a model. They are different shapes and sizes and that is awesome because none of us are the same, nor need to be the same. That doesn’t mean it isn’t beautiful, but we spend so much time celebrating differences in our quest to be unique and to accept those that are different (as we should!) that we forget to celebrate our normalities as well as our abnormalities! I often get caught up in how “crossfit girls” look in magazines and on TV, and wonder why I dont look like them if I do the same things?
This varies between women, but if you stop menstruating or periods become irregular and erratic, you might have dropped your body fat too low. At the end of the day though it comes down to the fact that reducing carbohydrates means your body has to burn fat for energy.
Eat around half an hour afterwards instead, to refuel your muscles, build new muscle tissue, and help prevent muscle soreness.
One of the reasons that muscles will look bigger is that for every one molecule of glycogen, three molecules of water are bound to it. What I mean by this is that you need to achieve a certain level of body fat to successfully define your abdominals. That said, it is important to understand that if you are living your life in a constant state of stress, then adding more stress—via diet and exercise—is not going to serve you. You should also be pumped because now you have a better understanding of your abdominal, and how to define them.
The human eye has an affinity for beautiful things and the perfect people you see are the most common denominator for the general public’s eye. If you want to see what a woman’s body looks like at different body fat percentages, click here. Working muscles also results in an ‘afterburn’ whereby you are burning fat and calories for hours after you finish your workout. So now you know what body builders are really made of ?? The latter, myofibillar is spurred by heavy resistance training, which increases the size of the fibers’ contractile apparatus or myofibrils. If you have not yet achieve that level of body fat, quite simply you will not see the definition you are looking for. You need to address stress, find balance, and sleep has to become a priority before you start your training regime.
The higher your body fat % the ‘softer’, ‘rounder’ and ‘plumper’ you will look, whereas a lower body fat % will result in the underlying muscles (or bones if insufficient muscle is present) becoming visible. It makes sense from a business perspective to choose attractive people to represent your brand.



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