What is the weight required for a 175cm abs workout

Men with a height of 175cm should develop obvious abdominal muscles. It is recommended to control their weight within the range of 65-75 kilograms, and the specific weight should be judged comprehensively based on body fat percentage and muscle mass. The key to the manifestation of abdominal muscles lies in reducing body fat percentage to below 15% and strengthening core muscle training.

1. Core indicator of body fat percentage

The primary condition for abdominal muscle exposure is to reduce body fat percentage. The male body fat percentage needs to be controlled within the range of 12-15%, at which point the reduction of subcutaneous fat reveals the contour of the rectus abdominis muscle. It can be measured by a sebum clamp or monitored by a body fat scale, but it is more recommended to use a professional body composition analyzer for testing. When the body fat percentage exceeds the standard, it is necessary to create a calorie deficit through aerobic exercise and dietary control. The weight loss should not exceed 1 kilogram per week to avoid muscle loss.

2. Basic requirement for muscle mass

Simple weight loss may result in a flat abdomen but lack of depth. It is recommended to strengthen the rectus abdominis muscle through movements such as rolling the abdomen and hanging the legs, and exercise the transverse abdominis muscle through flat plate support. Perform 3-4 core training sessions per week, following the principle of gradual loading and supplemented with protein to promote muscle synthesis. The abdomen with sufficient muscle mass will exhibit a block like separation morphology in a low body fat state.

3. Weight Range Reference

Based on the height to body mass index, the healthy weight range for 175cm is 61-79 kilograms. For those who pursue abdominal muscle manifestation, it is recommended to take the middle and lower limits, and for those with well-developed muscles, it can be appropriately elevated. For example, if a person weighing 70 kilograms has a body fat percentage of 18%, they need to lose 3-5 kilograms of fat first; If the body fat percentage is 12% but the abdominal muscles are weak, resistance training should be increased to improve muscle mass.

4. Key points of dietary regulation

The daily protein intake should reach 1.6-2.2 grams per kilogram of body weight, and high-quality proteins such as chicken breast and fish should be preferred. Choose low glycemic index foods for carbohydrates and control daily calorie intake by 300-500 calories less than consumption. Increase dietary fiber intake to promote fat metabolism and avoid alcohol and high sugar beverages. 16:8 intermittent fasting can be used to assist in weight loss.

5. Training Plan Design

Combining high-intensity interval training with strength training yields the best results. Arrange 2-3 20 minute HIIT sessions per week, accompanied by 3 full body resistance training sessions, including 15 minute specialized abdominal muscle training. To avoid the misconception of local weight loss, compound exercises such as squats and hard pulls should be performed to promote whole-body fat burning. supplementing with branched chain amino acids after training can help with muscle recovery. Maintaining abdominal muscles requires long-term exercise habits and dietary management. It is recommended to conduct weekly body composition monitoring and adjust the plan based on the data. To avoid rapid weight loss leading to skin sagging and muscle loss, individuals should adjust their calorie deficit. Special groups such as postpartum women or middle-aged and elderly individuals need to develop personalized plans under the guidance of professionals. Regular sleep and stress management can also help control cortisol and avoid abdominal fat accumulation.