How to get Lean/Abs

zebajkieknightnudl

Hey, just wondering if anyone has tips on how to be more “lean” or achieve “abs”
I’m 165cms and 64kgs with some muscle, but my stomach is my main issue, I don’t have LOTS of fat but enough to where I can just barely see my top abs, any tips would be helpful

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sollyn23l2

zebajkieknightnudl wrote: »

Hey, just wondering if anyone has tips on how to be more “lean” or achieve “abs”
I’m 165cms and 64kgs with some muscle, but my stomach is my main issue, I don’t have LOTS of fat but enough to where I can just barely see my top abs, any tips would be helpful

DMs are open

Cut calories to lose .25 or .5 pounds per week. Continue until you're happy with what you see. Abs are made in the kitchen (i.e. a calorie deficit).

LiveFit2025

Achieving a leaner physique and defining your abs involves a combination of nutrition, exercise, and lifestyle adjustments. First and foremost, it's essential to create a caloric deficit, meaning you need to consume fewer calories than you burn. A good starting point is to use a calorie calculator to estimate your daily needs and aim for a moderate deficit of about 500 calories. Focus on a balanced diet rich in whole foods, including lean proteins like chicken and fish, healthy fats such as avocados and nuts, and plenty of fruits and vegetables. Limiting processed foods, added sugars, and refined carbs will also help you manage your body fat.

Increasing your protein intake is crucial for supporting muscle retention while losing fat; aim for about 1.6 to 2.2 grams of protein per kilogram of body weight. Additionally, staying well-hydrated is important, as drinking plenty of water can help with metabolism and reduce bloating. On the exercise front, incorporate full-body strength training at least two to three times a week to build muscle and boost your metabolic rate. Focus on compound movements like squats and deadlifts that engage multiple muscle groups.

To strengthen your core, include targeted exercises such as planks and leg raises, but remember that visible abs come primarily from reducing body fat rather than just doing ab workouts.
Cardiovascular exercise is also key; aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio each week to help burn calories. Lifestyle factors play an important role too prioritize getting 7-9 hours of quality sleep each night to aid recovery and hormone regulation, and practice stress management techniques like yoga or meditation to keep cortisol levels in check. Consistency is vital in this journey; stay committed to your nutrition and exercise routine, as progress takes time. By following these strategies, you'll be well on your way to achieving a leaner physique and more defined abs. Best of luck!

damianzhang86

zebajkieknightnudl wrote: »

Hey, just wondering if anyone has tips on how to be more “lean” or achieve “abs”
I’m 165cms and 64kgs with some muscle, but my stomach is my main issue, I don’t have LOTS of fat but enough to where I can just barely see my top abs, any tips would be helpful

DMs are open

@LiveFit2025 has hit it on the nail, literally what I was about to write!

zebajkieknightnudl

https://community.myfitnesspal.com/en/discussion/comment/48433255#Comment_48433255

hey, can you help me with this, As 63kgs 165cms tall I should eat 2350 calories a day, now -500 its 1790 on my fitness app where I’m doing a loss of 0.5 a week, I put it at 1790 calories 135grams of protein, what should my carbs and fat be at ?

AnnPT77

I'd set fats around 0.75-1g minimum daily per kilo of bodyweight, though men might be OK with a little less, maybe 0.66g. Treat protein as a minimum, too. Carbs can fall wherever makes you happy, as long as calories come out close to goal.

Just my opinion based on exploring these questions for my own health, though - I'm not not a registered dietitian.

But if someone tells you only protein matters, they're wrong: Fats contain essential nutrients, so we need to eat some. Some people get enough fats without paying them much attention. That's great, but it doesn't imply that everyone can ignore them.