They regularly shine at us from magazine covers and underwear campaigns, arousing admiration and also plenty of envy: the well-trained bodies of sex symbols such as presenter Sylvie Meis (39) and star footballer Cristiano Ronaldo (33). For most of us, the dream of having a six-pack – no matter how much exercise and sensible nutrition – never comes true for the rest of our lives. But would it be theoretically possible – or would all the effort have been in vain anyway, for example for genetic reasons? FITBOOK spoke to experts.
So much in advance: Even a Sylvie Meis is not ONLY blessed by Mother Nature. In order to always cut a perfect figure as a lingerie model, she sweats almost every day during blatant cardio units and strength exercises during fitness training. And of course the 39-year-old is extremely careful about what she eats. Or rather: what not. «Sugar and empty carbohydrates, such as in white bread and pasta, are taboo six days a week,» she recently revealed to «Bild». Tight program!
Also interesting: This is what happens in the body when you do without carbohydrates
Ronaldo and his body cult
What Sylvie Meis is for women, the Portuguese Cristiano Ronaldo is for the men of creation – especially the football fans among them: a body idol. It is not without reason that the Real Madrid striker is asked about his training routines in interviews almost as often as his performance on the pitch or any ambitions to change teams.
Don’t miss any more FITBOOK topics – subscribe to our newsletter here!
Real’s record scorer Cristiano Ronaldo is almost too fit to be true. But his body is not a gift from heavenPhoto: Getty Images
As Ronaldo revealed at the presentation of his underwear collection in February 2015, high-intensity interval training (HIIT) is regularly the order of the day for him and his teammates from the «Royal» team in Madrid, since the level of exertion is sufficient for the situation in an emergency – the football match – should correspond. This means, among other things, sprint units, which he also integrates into private training in the gym or outside. Fitness would take place with him in every conceivable everyday situation. “You can train abs in the comfort of your bedroom, right after you wake up AND before you go to bed. The more you can motivate yourself to do it, the quicker it becomes a habit.”
Also interesting: Planking variants for more abdominal muscles
When it comes to nutrition, he does it in a very similar way to sexy Sylvie: protein sources from fish and meat go into the potty, carbohydrate-rich foods and sugar stuff into the crop. His extra tip: eat regularly. Especially those who train frequently should keep their energy level constantly high. «I myself often eat six meals a day.» It all sounds relatively simple. And that’s how it works with the six-pack…?
Also interesting: ex-private chef reveals what’s on Cristiano Ronaldo’s menu
Everyone has a six pack!
FITBOOK turned to Benjamin Zölß, sports scientist and head of medical strengthening therapy at the Marianowicz Center in Munich. As he explains, it’s not just theoretically possible for everyone to train for a six-pack – it’s apparently already there anyway. «Even someone who is hardly trained has a six-pack for anatomical reasons,» says the expert, «if only for the reason that the tendons of the abdominal muscles are shaped that way».
This scientific background supports a belief found on various fitness portals: ‘The six-pack is made in the kitchen.’ In other words, if you want to present one, you have to have the most iron discipline when it comes to nutrition. A low fat content is crucial so that the «washboard» is visible. This value must not exceed 12 percent for men, and 15 percent is the upper limit for women. For orientation: The average human comes to about 25 percent. But as is the case with nature, this calculation cannot always work out exactly.
Also interesting: That’s why you should train your legs and buttocks to lose weight on your stomach
Some stature is not made for a six-pack, so it says on the net. Is that correct?Photo: Getty Images
Some don’t have it «in them»
Even with a lot of training, some people definitely can’t get a six-pack, that’s what it says in various places on the net. The alleged reason: some people do not have the appropriate intermediate tendons in their abdominal muscles. Expert Zölß explains what is actually behind it: In some people, the intermediate tendons are arranged differently or there are not exactly six of them. «This is an anomaly. Just like there are cases where the heart is on the wrong side.”
Follow FITBOOK on Pinterest!
The power of genes
Ex-Olympic swimmer and personal trainer Micha Østergaard looks back on many years of experience with customers who want to optimize their bodies, including power blonde Barbara Schöneberger (43). Østergaard’s work validates the fact that anyone who puts in the work can have a lean, ripped physique. But: Even with training and a conscious diet, not everyone can achieve the proportioned dream body.
Also interesting: With this psycho trick you can lose weight PERMANENTLY
«There are very slim women who still have knees and calves that are above average, for example,» she explains. “Others tend to be overweight overall, but still have a particularly flat stomach.” Genetics are responsible for this. In other words: It’s quite possible that the muscles will appear, but they look different than on the body idol. While any problem areas and the type of fat distribution are predisposed, ‘being fat’ itself is not inherited, but rather the habit leading to it. «If my mother tends to have unhealthy eating habits, I accept that to a certain extent because of her upbringing,» says Østergaard.
Who says you have to look like Sylvie Meis? A crisp version of yourself is even more interestingPhoto: Getty Images
Conclusion
The physical requirements and number of muscles are the same for (almost) all people, so it is possible to have a six-pack and an overall tight body. Genetics only determine how much effort one has to put in until one’s personal ideal is reached.
Also interesting: How do I get the Ronaldo Muckis? (BILDplus)
Nevertheless: Even with so much training and a low-carbohydrate, high-protein diet, none of us will be able to double Sylvie Meis or Cristiano Ronaldo. Ordinary mortals usually have neither the opportunity to get figure-optimized professional menus on a regular basis, nor to be able to cut off three to four hours a day for fitness training. The crustiest version of ourselves is therefore quite a proud body goal.