100 Sit-Ups a Day for 30 Days: What Could Change if You Are a Noob, Gym Bro, or Elite Athlete?

Get down to the floor and crunch up those numbers for abs of steel.

Do you know what happens to your body when you do 100 sit-ups a day for 30 days? Well, you are about to find out what could happen by checking out how it changed for other people – unless you want to do this fitness challenge yourself, then you will discover it all by yourself after a month.

And who was crazy enough to do 100 sit-ups a day for 30 days? Certainly not us at BOXROX. We are actually reproducing the effects of this fitness challenge Stan Browney proposed to three other people.

Stan Browney is a calisthenics athlete and a YouTube sensation with more than 2.5 million subscribers, posed the challenge to his video editor (noob), his brother (gym bro) and his best friend (elite athlete).

He uploaded a video showcasing the progress of each of them so that you can have an idea of what could happen to your body if you do 100 sit-ups a day for 30 days, regardless of your fitness level.

Check it out.

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100 Sit-Ups a Day for 30 Days: What Could Change if You Are a Noob, Gym Bro, or Elite Athlete?

Sit-ups have earned the status of being the most traditional ab exercise for several reasons, rooted in both historical practices and in targeting the abdominal muscles. One significant factor contributing to the dominance of sit-ups is their simplicity and accessibility. With no need for specialized equipment, sit-ups can be performed practically anywhere, making them a staple in home workouts, fitness classes, and military training. This accessibility has solidified sit-ups as a go-to exercise for individuals seeking to strengthen their core without the constraints of a gym or intricate equipment.

Another reason behind the enduring popularity of sit-ups lies in their perceived effectiveness in targeting the rectus abdominis, the muscle responsible for the well-defined “six-pack” appearance. Sit-ups involve a dynamic contraction of the abdominal muscles as individuals lift their upper bodies off the ground, engaging the rectus abdominis throughout the motion. This direct engagement is often associated with the goal of achieving visible abdominal definition, making sit-ups a go-to exercise for those aspiring to sculpt a toned midsection.

Moreover, the history and tradition associated with sit-ups contribute to their enduring presence in fitness routines. From early physical education practices to military training regimens, sit-ups have been ingrained in various fitness cultures, further solidifying their status as a classic ab exercise. While debates surrounding the potential strain on the lower back and neck have prompted the exploration of alternative exercises, the tradition and perceived effectiveness of sit-ups continue to make them a prevalent choice for individuals aiming to enhance their core strength and aesthetics.

Source: RODNAE Productions on Pexels

However, we at BOXROX have to make one thing clear. We do not encourage people to do 100 sit-ups every day for 30 days. In fact, we don’t even think that sit-ups are a great ab exercise. If you’ve been checking in our website from time to time, you will see how we publish articles regarding the ineffectiveness of sit-ups.

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That is not to say that sit-ups are terrible. They have their place in a person’s workout, but it is by far not optimal to build a six-pack. In fact, and we have covered this many, many times, ab workouts will not guarantee you to build that coveted chiselled physique.

Diet is the most crucial element if you want to see your abs.

Whenever you reach a low level of body fat percentage – that number can vary from person to person, but it is usually below 15% for men and 20% for women.

What ab exercises can help with, besides helping you stay mobile and protect your spine and lower back, is build muscle on your abs and make them look more defined once you are able to see them – or even be able to see them before you hit the magic number of body fat percentage.

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With that out of the way, let’s check how those 3 guys changed after doing 100 sit-ups a day for 30 days.

The Challenge Begins: At the onset, our participants, Enzo, Jorg, and Arjen, embarked on the ambitious endeavour with varying expectations and fitness levels. Enzo was hopeful for a more defined six-pack, Jorg sought a healthier lifestyle, and Arjen aimed to push his abdominal strength to new heights.

The Struggles: Early days revealed the struggle – soreness, sleepless nights, and doubts about completing the challenge. Enzo, in particular, faced significant discomfort, affecting his sleep and overall well-being. Arjen experienced doubts about the challenge’s effectiveness, while Jorg encountered muscle soreness that made sit-ups increasingly challenging.

Evolution of Habits: Surprisingly, as the challenge progressed, it seemed to instill positive lifestyle changes in the participants. Jorg adopted healthier eating habits, integrated cycling into his routine, and utilized the challenge to stay consistent with his diet. Enzo developed a newfound dedication, choosing active recovery over complete rest on rest days. Arjen observed how the challenge became a motivating morning routine.

Core and Abs Workouts Best Sit Up Variations Reasons Why You Should Not Do Crunches Abs Exercises for a Six Pack that are BETTER than Sit UpsSource: Brian Jones on Unsplash

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Physical Transformations: As we approach the 30-day mark, the physical changes are undeniable. Enzo exhibits a noticeable improvement in his abdominal definition, dispelling the initial fear of potential muscle loss. Jorg, despite facing doubts about the challenge, reveals enhanced abdominal muscles, particularly in the upper region. Arjen, while skeptical about the challenge’s ongoing impact, showcases gains in abdominal fullness and tension.

Measurements and Results: Analyzing the measurements, the weight changes are intriguing. Enzo gained weight but simultaneously developed a more defined six-pack, showcasing the complexity of weight dynamics in body transformations. Jorg’s weight loss of almost 4 kg accompanies a visible reduction in waist and belly measurements, reinforcing the significance of calorie expenditure. Arjen experienced a slight increase in waist circumference but substantial gains in abdominal measurements, plus he lost 3.4 kilos.

The photo shoot unveiled the true extent of their progress. Enzo displays a remarkable transformation, solidifying his dedication to the challenge. Jorg’s newfound abs peek through, showcasing the effectiveness of consistent effort. Arjen’s transformation showcases a fuller and more defined abdominal region.

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In conclusion, the 30-day challenge not only tested the physical limits of the participants but also fostered positive changes in their lifestyles. While the challenge may not be a one-size-fits-all solution, it undoubtedly serves as a catalyst for personal growth, pushing individuals to redefine their limits and embrace a healthier way of life.

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