9 Tips to a 6-Pack

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Featuring Nicole Ferrier

BA Exercise Science & Nutrition

ACE-Certified

View this post on Instagram

Reality of extreme rock hard abs 😱SWIPE RIGHT . . This past 2018 was by far some of the craziest conditioning I ever reached 😬 I hit an all new extreme and low bf% and didn’t even recognize the body I was in. However there’s a big misconception that I can have these babies year round. Well y’all here’s the reality of these abs ⬇️ and those extreme 6 packs that you see . . Abs are the result of low BF% most women will not see abdominal definition until they are under 18% BF ➡️ keep in mind a healthy BF% for women is 15-25% with 15 being extremely lean. With where I’m at in this video I was sitting at 9-10% BF 😨 this conditioning was achieved by over 5 months of dieting and not slipping up 🤭 I took this prep really seriously and wanted to achieve another level of lean which I DID! @paulrevelia . . News flash though ➡️ this body isn’t sustainable though. . . Unfortunately as most of you are scrolling through IG I think a lot of women forget that bodybuilding is a sport and this can’t be maintained without some mental and physical consequences. With being shredded you will likely experience 1️⃣Fatigue constantly 💤 2️⃣ No mensural cycle🥀 3️⃣Moodiness and mood swings🌪 4️⃣Extreme coldness all the time ❄️ 5️⃣ Low libido 😏 And so much more. As a seasoned competitor I assume and know the risk involved in competing but I love what prep teaches me and the discipline I develop. Lastly, as someone who has a bachelors in exercise science 🔬I love to look at my body as data and a science experiment! Dudes the human body is so cool and what you can do in a couple months amazes me! . . Ask me one question you have on competing. . . Suit by @angelcompetitionbikinis . . Apply for online coaching ➡️ links in bio

A post shared by BA Exercise Sci/ Health Coach (@nicoleferrierfitness) on

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1. Focus on Your Diet

Everyone has a 6-pack, and it's up to your diet to show them. The shape of your abs will be dependent on your genetics and shape of your torso. Some women have more obliques, and others have a more prominent midsection with defined blocks. To lose weight, you need to be in a calorie deficit. Calories in versus calories out. You can create this through tracking macros or through a meal plan.

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2. Ditch the Treadmill

Running is great, but your primary goal should be lifting, especially compound lifting. Make lifting your main focus with cardio as an additional way to burn excess fat. You should not be living on a treadmill though to reach your goals.

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Shop Nicole's Diamond Pro. Emerald AB. Hologram Emerald suit HERE.

3. Do More Squats and Deadlifts

We all know they are great for the booty but they also work your abs as well. Double win! Make sure to brace your core during the move to really engage them.

Bonus tip: A standing overhead shoulder press is also king of the core.

4. Learn Protein is Your Friend

Not only does protein help you build muscle, it also helps keeps you full which prevents overeating.

Bonus tip: With protein intake high, make sure you are getting fiber too!

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Shop Nicole's Diamond Pro. Emerald AB. Hologram Emerald suit HERE.

5. Eat Your Veggies

Veggies are amazing for anyone trying to lose weight. They fill you up, provide lots of important nutrients, and the best part: they are low in calories and will help you hit those fiber goals. Fiber will help regulate the gut which will lead to less bloat and a flatter stomach.

Bonus tip: Shoot for at least 20g of fiber a day.

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Shop Nicole's Angel Pro Gradient. Crystal AB and Peridot AB with Crystal Trim. Matte Mint suit HERE.

6. Compare Body Fat Percentage Over Body Weight

Instead of looking at your body weight for progress, consider tracking body fat percentage. Women with a BF% of less than 18% will really start to notice their core! Keep in mind we all hold our weight differently. However, a lower BF% will show more lines on your physique.

7. Find Accountability

This goes for any goal you set out for yourself. Instagram is a great place to share your physique goals to like minded individuals. Check in with yourself weekly, take progress pictures and record your progress.

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Shop Nicole's Angel Pro Gradient. Crystal AB and Peridot AB with Crystal Trim. Matte Mint suit HERE.

8. Take Pictures

Take weekly progress pictures. The scale might not show much progress, but pictures each week can show more and more definition.

Bonus tip: ACBikinis posing suits are a great way to show off your physique and get accurate, consistent progress photos. Also, with all the fun patterns to choose from, you can get a different one to track each prep and compare later on.

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Shop Nicole's Wonder Woman Posing Suit HERE, and shop her Camo Posing Suit HERE.

9. But Really: Focus on Your Diet!

This one deserves two tips because of the importance of diet. If you're not seeing progress or struggling with your diet, hiring a coach will help tremendously. Finding a reputable coach can give you the necessary steps to reach your physique goals based on your body. E-mail nicole@nicoleferrierfitness.com, or go to www.nicoleferrierfitness.com for more coaching info to get the accountability you need.

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