Working for Abs

arpanwadhawan

What should generally be the macros composition if I am striving for abs? I do CrossFit 6 days a week. Please advice

AnnPT77

It's very unlikely that macros are the major issue when it comes to getting visible abs.

May I suggest this thread for guidance?

http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

arpanwadhawan

Thanks a ton!

sgt1372

The above referenced thread makes a simple subject way too complicated.

In order to develop visible abs, you 1st have to lose fat.

How you go about doing that is varied and entirely up to you. Some people gave visible abs just doing hard work but no wt lifting in the gym.

How much fat you need to lose is varied too but you will need to get down to "at least" 10-15% and that's still no guarantee.

The easy part is developing ab strength and musculature.

All kinds of exercises that will develop both starting with (but not limited to) deadlifts, squats and hanging or seated leg raises.

Just don't bother with situps or cruches that do little for your abs and put your back at risk.

Then, there are genetics. If you don't have the "right" genetics, nothing you do can give you the "ideal" masculine fantasy (and that's all it is) of a ripped six pack.

I got as low as 8% BF (as measured by hydro) and never got more than a 4.5 pack (that I still have now at about 12% BF) -- 1/2 of the upper rectus, a solid mid rectus and a faint lower rectus - was all that I could ever achieve but I've got arm and leg definition, as a 69 yr old man, that some younger men are still trying to achieve.

So, GENETICS is really the key.

Without the "right" ones, no matter what you do, you can still have an extremely strong core and abs but you may never be able bag about any washboard abs in your future.

PS: I love how someone "disagreed" w/my post BEFORE I even finished it. LOL! Gotta love, MFP!!!

MidlifeCrisisFitness

Lose badyfat and build core muscle and see what you have. Enjoy the journey.

At about 15% bodyfat with decent core strength you will learn what your genetics are. You should see something and be able to feel the rest. Then you will know if it's worth the effort to go for the full 6 pack.

Core strengthening comes from selecting exercises that engage and require your core to work. Sit ups and planks are not advised. There are more and better ways. Honestly deadlifts good form pushups and leg raises are great. But even standing bicep curls where your core is engaged will work. Concentrating on core during any exercise will gradually bring you to your goal.

AnnPT77

KHMcG wrote: »

Lose badyfat and build core muscle and see what you have. Enjoy the journey.

At about 15% bodyfat with decent core strength you will learn what your genetics are. You should see something and be able to feel the rest. Then you will know if it's worth the effort to go for the full 6 pack.

Core strengthening comes from selecting exercises that engage and require your core to work. Sit ups and planks are not advised. There are more and better ways. Honestly deadlifts good form pushups and leg raises are great. But even standing bicep curls where your core is engaged will work. Concentrating on core during any exercise will gradually bring you to your goal.

OP is female, at least per profile. That matters. Most sources consider something in the lower half of the twenties (percent) equivalent to the mid-teens for men. 15%, for a woman, is much leaner than 15% for a man. Much.

yirara

AnnPT77 wrote: »

KHMcG wrote: »

Lose badyfat and build core muscle and see what you have. Enjoy the journey.

At about 15% bodyfat with decent core strength you will learn what your genetics are. You should see something and be able to feel the rest. Then you will know if it's worth the effort to go for the full 6 pack.

Core strengthening comes from selecting exercises that engage and require your core to work. Sit ups and planks are not advised. There are more and better ways. Honestly deadlifts good form pushups and leg raises are great. But even standing bicep curls where your core is engaged will work. Concentrating on core during any exercise will gradually bring you to your goal.

OP is female, at least per profile. That matters. Most sources consider something in the lower half of the twenties (percent) equivalent to the mid-teens for men. 15%, for a woman, is much leaner than 15% for a man. Much.

Yes, this! I had a hint of visible abs when I was overweight. But this is purely genetics and doesn't mean it's the truth for everyone. For most women, a sixpack is not advisable as the bodyfat percentage would need to be in a very low range, which is unhealthy for us. Think loss of menstruation for example.

MidlifeCrisisFitness

AnnPT77 wrote: »

KHMcG wrote: »

Lose badyfat and build core muscle and see what you have. Enjoy the journey.

At about 15% bodyfat with decent core strength you will learn what your genetics are. You should see something and be able to feel the rest. Then you will know if it's worth the effort to go for the full 6 pack.

Core strengthening comes from selecting exercises that engage and require your core to work. Sit ups and planks are not advised. There are more and better ways. Honestly deadlifts good form pushups and leg raises are great. But even standing bicep curls where your core is engaged will work. Concentrating on core during any exercise will gradually bring you to your goal.

OP is female, at least per profile. That matters. Most sources consider something in the lower half of the twenties (percent) equivalent to the mid-teens for men. 15%, for a woman, is much leaner than 15% for a man. Much.

Oh missed that! Thanks ❤️

arpanwadhawan

Yes I am 31 year old female and I have slightly visible four abs. Since they are lightly visible, I thought it’s worth enhancing them and working out more. My routine includes core strengthening as well as CrossFit (back/front squats, lunges, burpees etc.). However I have been stuck at this stage of lightly visible four abs now for quite sometime...so thought maybe I am going wrong with macros....thanks a ton for advising though.

psuLemon

To get abs, you need a low enough body fat and developed abs. Genetic, fat disposition and muscle size will drive at which body fat percentage you will begin to see them at. Could be 20% or could be 15%.

But if your goal is abs, you should directly workout your core muscles. And I am not talking just deadlifts and squats because those are minimalist exercises. Look up some of the videos by Jeff Cavalier. He has a good approach to ab development.