Body Fat Percentage and Abs....

charliehefferon
charliehefferon Posts: 223 Member
in Health and Weight Loss
Ok, so I'm struggling to understand where I'm going wrong...

Over the past 15 months I have lost 28 lb through diet and exercise. Now I am at a happy place with my weight and I'm focusing more on building muscle. I am totally ok with my legs and arms (muscle has started showing!!) but my stomach is still 'soft' around the edges... I am a firm believer that abs are build in the kitchen, so 80% of the time I eat clean - 3 meals a day 2/3 snacks (diary is open so feel free to look) ... have upped my protein intake, lowered carbs... but still nothing!

So, I checked my Body fat percentage this morning... Stats below:
Age - 25
Weight - 108 lb
Lean body mass - 90.3 lb
Fat - 17.7 lb
Neck - 12.5 inches
Waist - 25.3 inches
Hips - 31.8 inches

This calculates as a 16.4% body fat... SO WHERE ARE MY STOMACH MUSCLES!?!?! :explode: :explode:

Can anyone help me?

Replies

  • neandermagnon
    neandermagnon Posts: 7,436 Member
    How tall are you? 108lb is very light even for a short person.

    To see abs, yes body fat percentage makes a difference, but you sometimes also need to build up the abs muscles. You have been working on muscle building, but as you're a woman, it's not going to happen overnight, and if you have a small frame (108lb would suggest that you do) then it'll probably be harder to build muscle and they will be smaller to begin with due to having a small frame, and even harder to build them if you're eating at a deficit. This *may* be the problem... but not necessarily. The point is that not everyone will have visible muscle definition at 16%, if they don't have big enough muscles (yet). You may need to train and eat at a surplus to build up your muscles, if this is what the problem is.

    Alternatively, it could be that the calculator is not giving you an accurate reading, it could be that your body fat percentage is more like 18%, hence no visible abs yet. You could try getting your body fat percentage measured another way. Calipers are good if visible abs and getting rid of stomach fat is the issue, because calipers actually measure the amount of fat under your skin. They may give a different reading, but it will give you an indication whether you still need to lose more stomach fat to get visible abs, or if you'd do better building up your muscles a bit.

    It's never a good idea to just rely on one method for body fat percentage.
  • zechks
    zechks Posts: 224
    Ok, so I'm struggling to understand where I'm going wrong...

    Over the past 15 months I have lost 28 lb through diet and exercise. Now I am at a happy place with my weight and I'm focusing more on building muscle. I am totally ok with my legs and arms (muscle has started showing!!) but my stomach is still 'soft' around the edges... I am a firm believer that abs are build in the kitchen, so 80% of the time I eat clean - 3 meals a day 2/3 snacks (diary is open so feel free to look) ... have upped my protein intake, lowered carbs... but still nothing!

    So, I checked my Body fat percentage this morning... Stats below:
    Age - 25
    Weight - 108 lb
    Lean body mass - 90.3 lb
    Fat - 17.7 lb
    Neck - 12.5 inches
    Waist - 25.3 inches
    Hips - 31.8 inches

    This calculates as a 16.4% body fat... SO WHERE ARE MY STOMACH MUSCLES!?!?! :explode: :explode:

    Can anyone help me?

    If there's no muscle in there, then it will not show.. Build some more mass.. It takes time to build muscles, you can see a slight definition by going low in body fat, but you still won't see your abs popping out if there's not enough muscle mass in there.. ;)
  • charliehefferon
    charliehefferon Posts: 223 Member
    I knew there would be one stat I'd miss!! I'm 5ft 1' so yes, small framed...
    I'm not really eating at a deficit, my weight fluctuates between 110 and 108, so not planning on losing any more (in fact, I'm happy to gain weight if it is muscle and not fat!!)

    I have calipers at home, but always struggle to use them - don't have a lot to grab onto on my legs and arms, but then on my stomach there is loads... (ok, slight exaggeration!) I shall give them a go tomorrow morning and see what I come up with!!
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    What are your workouts like? Are you lifting heavy at least 3 times a week? Are you doing minimal cardio, or running marathons?
  • mmapags
    mmapags Posts: 8,934 Member
    I do not think your body fat % is as low as you think. Measuring tecniques and notoriously inaccurate in the hands of the untrained. Also, I agree that you have to have some for them to show through. Not saying you don't.
  • lin7604
    lin7604 Posts: 2,951 Member
    try a online calculator too just to compare what you get
  • myofibril
    myofibril Posts: 4,500 Member
    10-percent-body-fat-male-pictures1.jpg

    It's not just your BF% but the combination of your BF% and total weight (which indicates the amount of LBM you have) that is key.

    I think you're better off trying to slowly add some muscle given your stats (and then if necessary do another cycle of dieting down.)
  • charliehefferon
    charliehefferon Posts: 223 Member
    What are your workouts like? Are you lifting heavy at least 3 times a week? Are you doing minimal cardio, or running marathons?
    My workouts vary, I'm not a member of a gym (waiting for a new one to open in April... EXCITED!!!) At the moment I'm running 2/3 times a week, for about 20/30 mins - so definitely no marathons!! I do strength training 4/5 times a week, generally this will involve weights but I'm limited at home - my heaviest set of dumbells are 9kg in total (I haven't a clue if this is "heavy" or not!!)
    I do not think your body fat % is as low as you think. Measuring tecniques and notoriously inaccurate in the hands of the untrained. Also, I agree that you have to have some for them to show through. Not saying you don't.
    Where would I go to get it measured professionally? I'm in the UK, so I'm not sure...
    It's not just your BF% but the combination of your BF% and total weight (which indicates the amount of LBM you have) that is key.
    I think you're better off trying to slowly add some muscle given your stats (and then if necessary do another cycle of dieting down.)
    Am I right in thinking that to add muscle I just need to up my strength training? And when it comes to dieting down, just cutting calories? I'm sorry to be asking stupid questions, but I really have no idea!!!
  • Doctorpurple
    Doctorpurple Posts: 507 Member
    Your body fat percentage is not as low as you think. Very rarely can a woman really have 16% body fat. Either they are elite athletes or they are very skinny. I'm about 19-20% body fat you can check my photos. My abs are not perfect but it took me years to get them to what they are now. You have to be patient with your body. Some people are genetically gifted to have nice abs (I'm NOT one of those) and I'm guessing you probably not either. The way is to keep doing what you are doing but you have to strength train your core not just your abs. Do CORE exercises (planks, lifts, etc.)
  • Doctorpurple
    Doctorpurple Posts: 507 Member
    If you want an accurate measurement of body fat. Try either bod pod, hydrostatic water testing or dexa scan. I'm sure at least one of those will pop up near your area even if you're in the UK.
  • wffolkes
    wffolkes Posts: 186 Member
    I would have to agree and say you BF% is not as low as you think, it has very little to do with what exercises you do. Your correct in saying is 80% in the kitchen and you should stick to it.

    It will depend on your genetics as to where your fat distribution is.

    For example im at around 16% BF and I can see the top of my abs but the lower part is going to take some more work.

    Get your bf measured by calipers or book a bodypod appointment…

    Be patient and keep working hard.

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