LEAN WOMEN W/ ABS! HOW DID YOU DO IT?
kokevendingmachine
Posts: 43 Member
Hey guys! I am fairly athletic and maintain an active lifestyle (gym 4x a week). I eat healthily (egg whites, whole wheat, oatmeal) and have avoided fast food and processed ones. I have definitely seen some improvement during the previous months but when I look at my abdominal area, I'm still disappointed. I started with a program 2 1/2 months ago but somehow it still doesn't show where I want it the most - the abs, man! This demotivates me at times but I still keep moving forward. I just need some friendly pro tips.
I hope y'all can provide me with some! I'd prefer ladies' advice but anyone's can help. Thank you!
I hope y'all can provide me with some! I'd prefer ladies' advice but anyone's can help. Thank you!
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Replies
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Here's my personal method:
No clean eating
No cardio (none in the past six months, anyway)
No crunches or isolated ab work
Yes moderate calorie deficit (TDEE-15%)
Yes patience
Yes body fat reduction
Yes heavy lifting
That's all.0 -
Define heavy lifting because I lift weights too. So you achieved washboard abs through weight lifting only? 0
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Her profile name is 531... That probably tells it all....0
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its a great question also how long? 2 years of weights? 1 year?0
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Is lifting the best way to get abs then?
I can't afford the gym, I've been doing ab work at home, crunches etc... 0 -
The abs (and arms) I covet the most are on the women in my yoga class who go several times a week. I go in spurts but see a huge difference quickly when I am consistent.
I'm sure heavy lifting is great, but it's just not for me...so my goal is to continue walking 30 miles and get my butt to yoga 3x a week.
Good luck!
Jennifer0 -
Abs come from the calorie deficit, not from crunches.0
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Define heavy lifting because I lift weights too. So you achieved washboard abs through weight lifting only?
Compound lifts (barbell squats, deadlifts, presses and rows), going as heavy as you can to hit the 4-6 rep range is usually what is referred to as 'heavy lifting' on here.0 -
Its all about working the core but to be able to show it you must be lean enough.0
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I have abs. I do not weight train (I should) I have a calorie deficit but it isn't large. It is 1lba loss a week, 500 calories a day. I eat back almost all of my work out calories. I net 1510 but eat 1700 or 1650 5 days a week. 2 days I eat 2000 to 3000. I lose 2lbs a week. I have gone from 26% BF to 20% (nearing 19).
My way took me about 4 months (post baby #2 mind you) to see solid abs.
I eat whatever I want, very dirty eater. Beer is my friend, as is pizza and chinese.0 -
In to read more discussion.... and because I totally want abs like fivethreeone's someday.
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Is lifting the best way to get abs then? I can't afford the gym, I've been doing ab work at home, crunches etc...
Crunches are a great way to eff up your lower back.
A calorie deficit and heavy lifting are what you need. 531 is spot on.
I've been right down lean eating everything people on this site say will kill you: bread, pasta, ice cream, etc.
Get enough protein, sustain a moderate deficit, lift heavy *kitten*, be patient. It'll come.0 -
Hi! While I wouldn't say I have a totally flat stomach, I was able to really trim down within a matter of two weeks. I did a 14-day tea cleanse that I loved. It gave me the energy boost I needed as well as reduced bloating. Since I don't really believe in miracle pill or for this matter drink for weight loss, I still continued with a pretty clean diet and regular exercise. I think what this whole cleanse taught me the most that consistency is really key! However, I must say that the tea really did serve as a great kick starter. Other things I noticed in general is that when I started focusing less on my running and more on weight training I noticed a MAJOR difference in my body composition, including a smaller and firmer stomach. Good luck!0
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bump0
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I have abs like that! Probably
They feel that way under the squishy parts 
Seriously, mine are really strong, and that's always a good thing, but seeing them is another story due to body fat.
I totally believe the compound heavy weights notion, but I can't compound lift above the waist because of a physical problem. I do weight my moves, but I do isolation stuff for them. I also do yoga and belly dance and highly recommend both (the bodyweight moves, especially) for working the core. Pilates, too.0 -
Get your bodyfat lower and lower. And then some lower. And you'll have abs. But you may not like your other parts.0
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Visible ab definition takes time. You say you've been at your program for 2 months, that's a good start, but a 4 pack isn't going to happen in 2 months. You have to decrease your body fat percentage. Pilates and Yoga are excellent for strengthening your core. I used to have my own Pilates machine and between that and jogging occasionally, I had killer abs. I didn't eat clean, and as many have mentioned you don't necessarily have to. Keep in mind high sodium foods cause you to retain water, especially in the tummy. I am trying to get my 4 pack back and now I run 4 times a week and do some strength training. I no longer have a gym membership, so basically I just do dumbbells and bodyweight exercises. Not sure what your program is, it might be fine for your goals, you just haven't given it enough time.0
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Abs: We all got 'em, but how to make 'em visible? Two ways: Make them bigger or reduce the fat covering them. It's even more efficient to do both.0
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Define heavy lifting because I lift weights too. So you achieved washboard abs through weight lifting only?
Someone answered this, but yes -- compound lifting in the 4-6 rep range, specifically 5/3/1 program by Jim Wendler, though that doesn't really matter. I have a blog here (link is on my profile) that gets into more specifics.
And no, not weight lifting only. I also ate at a calorie deficit.
It took me a little over a year.0 -
Define heavy lifting because I lift weights too. So you achieved washboard abs through weight lifting only?
Someone answered this, but yes -- compound lifting in the 4-6 rep range, specifically 5/3/1 program by Jim Wendler, though that doesn't really matter. I have a blog here (link is on my profile) that gets into more specifics.
And no, not weight lifting only. I also ate at a calorie deficit.
It took me a little over a year.
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Define heavy lifting because I lift weights too. So you achieved washboard abs through weight lifting only?
Someone answered this, but yes -- compound lifting in the 4-6 rep range, specifically 5/3/1 program by Jim Wendler, though that doesn't really matter. I have a blog here (link is on my profile) that gets into more specifics.
And no, not weight lifting only. I also ate at a calorie deficit.
It took me a little over a year.
x20 -
Define heavy lifting because I lift weights too. So you achieved washboard abs through weight lifting only?
Someone answered this, but yes -- compound lifting in the 4-6 rep range, specifically 5/3/1 program by Jim Wendler, though that doesn't really matter. I have a blog here (link is on my profile) that gets into more specifics.
And no, not weight lifting only. I also ate at a calorie deficit.
It took me a little over a year.
It's funny when women want abs but DON'T want to lift weights at all.
For most people it's the fastest way in conjunction with eating at a deficit to get visible abs.
Koing0 -
Women get abs the same way men do... by lowering body fat and being patient. The patient part is usually the hardest, especially when talking about visible abs.
Make sure you have the basics covered: modest calorie deficit, resistance training (ideally heavy, compound lifting), proper macros, and sufficient sleep. Anything you do beyond that is purely personal preference.0 -
531 you have given me hope to get the body I want 0
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Genetics play a big role as well. I carry very little fat in my upper body so that combined with eating right, Compounds, + Isolation work has given me decent abs.0
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Genetics play a big role as well. I carry very little fat in my upper body so that combined with eating right, Compounds, + Isolation work has given me decent abs.
That's an excellent point as well. I carry almost all my weight in my belly, so even at 12% bf, visible abs are a long way off for me.0 -
Genetics play a big role as well. I carry very little fat in my upper body so that combined with eating right, Compounds, + Isolation work has given me decent abs.
This is also true. I started seeing decent ab definition at 20% body fat because I tend to carry most of my weight in my lower body. If you naturally carry weight in your stomach, the same rules still apply, it will just take a little longer.0 -
Agree with what others say on here.
Most important thing is how much you eat....so get your diet right.
Second thing is get in the gym....
I currently do ab work 1 or 2 times a week......back when I was younger and just starting out, I would do abs 4 - 5 times a week....and thousands of crunches per workout......
That is not needed.
And remember, it does take time.....
It is a muscle group, so work it as you would any other muscle group.0 -
The only time I had great visible abs was when I was a pretty serious cyclist. I've always had the abs and a strong core but cycling was the only thing that made me lean enough for it to show. Unfortunately, I have a little more insulation over them right now.0
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531 you have given me hope to get the body I want
Bump! :bigsmile:0
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