Ladies who went from squishy stomachs to six packs...

Bump for later

May seem strange, but the most effective thing for my abs has been more squats.

Do you do the squats with any weights?

Yes and no. I do many variations of squats. I usually use weights in the form of dumbells, barbells, and kettlbells unless I am doing jumping squats.

Please master proper form before adding heavy weights (or jumping).

Of course the diet would be different for different people, in terms of food weight.

Here's the thing nobody is willing to say: Six packs are genetic. Some people, no matter how low their body fat percentage, will never have a traditional six pack. You can be lean as all get out, do all the crunches you want, but the muscles will not form into that traditional shape. It's cool though. Go for a LOT of cardio to shed fat, lift weights for strength, and eat clean with as little sugar and junk as possible. Then see what happens to your physique.

May seem strange, but the most effective thing for my abs has been more squats.

Wow I need an education! Didn't know squats were good for the abs!!!

I used to think this too! Maybe it's because squats build a large muscle and large muscles need more energy creating more of a calorie deficit. Also I think squats utilize the core too.

Of course the diet would be different for different people, in terms of food weight.

Thats what i thought but wanted to check, thanks

Could help you with food weights if you message me.

I personally favour protein over carbs due the fact it takes more to make energy from protein (25-30% wasted) against carbs (6-8% wasted) and generally people find protein easier on the appetite and less hunger and appetite control needed.

It isn't good for anyone to eat only protein, though, unless they were consuming over half their calories in fruit and veg...all the research I've done over the past four years points towards long term health problems, degenerative diseases, digestive issues etc etc...if done over a long period of time. It might do wonders for the physical form, but for vanity's sake, I'd never ever put my health at risk. Nothing wrong with potatoes, rice, pasta etc...entire healthy slim populations of people have thrived on these foods.

Then don't!

Remember I said 'I personally'. Not 'you should'.

Simples.

EDIT

Just realised I left half the diet out (3 days lo carbs, 1 day carbs)!

Meal 1: 80g oatswith water, and a scoop of whey protein.
Meal 2: 120g chicken breast and veg
Meal 3: 120g extra lean steak, veg and 60g wholegrain rice or similar
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g Glutamine
Meal 5: 120g white fish, 2-3 baby potatoes potato and veg
Meal 6: protein pancake with 30g peanut butter; Sounds delicious.

I like your meal plan.
it's a mixture of proteins, good fats and some carbs.
I may actually try the 15g of Glutamine, i usually only do 5g

Bumping, excellent info...thanks

Of course the diet would be different for different people, in terms of food weight.

Thats what i thought but wanted to check, thanks

Could help you with food weights if you message me.

What do you mean by food weight? Like portion size?

Yes.

bump

I personally favour protein over carbs due the fact it takes more to make energy from protein (25-30% wasted) against carbs (6-8% wasted) and generally people find protein easier on the appetite and less hunger and appetite control needed.

It isn't good for anyone to eat only protein, though, unless they were consuming over half their calories in fruit and veg...all the research I've done over the past four years points towards long term health problems, degenerative diseases, digestive issues etc etc...if done over a long period of time. It might do wonders for the physical form, but for vanity's sake, I'd never ever put my health at risk. Nothing wrong with potatoes, rice, pasta etc...entire healthy slim populations of people have thrived on these foods.

I have the exact opposite effect, lean proteins like chicken, turkey and fish with vegetables have made me healthier, decreased my digestive issues and turned my life around. I think like everything, try it and see how you feel because everyone is different. I can't do soy, alot of processed sugar, or gluten very well and many of the gluten alternatives are higher in processed crap, sugars and calories. I would rather just cut those out. I do eat sweet potatoes and baked potatoes and some quick oats but for the most part I stay away from simple carbs.

I have my other half on this diet or very close and she's achieved this look:

Meal 1: 120g lean steak with 30g nuts
Meal 2: 100g chicken/turkey breast and veg
Meal 3: lean steak, some green vegetables with a small handful of nuts
Pre-Workout Meal: protein shake
Meal 4: another protein shake, 15g of Glutamine
Meal 5: 150g white fish and 100g vegetables

I personally favour protein over carbs due the fact it takes more to make energy from protein (25-30% wasted) against carbs (6-8% wasted) and generally people find protein easier on the appetite and less hunger and appetite control needed.

It isn't good for anyone to eat only protein, though, unless they were consuming over half their calories in fruit and veg...all the research I've done over the past four years points towards long term health problems, degenerative diseases, digestive issues etc etc...if done over a long period of time. It might do wonders for the physical form, but for vanity's sake, I'd never ever put my health at risk. Nothing wrong with potatoes, rice, pasta etc...entire healthy slim populations of people have thrived on these foods.

Then don't!

Remember I said 'I personally'. Not 'you should'.

Simples.

EDIT

Just realised I left half the diet out (3 days lo carbs, 1 day carbs)!

Meal 1: 80g oatswith water, and a scoop of whey protein.
Meal 2: 120g chicken breast and veg
Meal 3: 120g extra lean steak, veg and 60g wholegrain rice or similar
Pre-Workout Meal: protein shake
Meal 4: protein shake, 15g Glutamine
Meal 5: 120g white fish, 2-3 baby potatoes potato and veg
Meal 6: protein pancake with 30g peanut butter; Sounds delicious.

Interesting... BUMP

I do not have a six pack, nor a four pack by any means....BUT I have seen significant decrease to my belly region in the last month. I have upped my calorie intake to be 20% below my TDEE but above my BMR. I also try and stay away from super over-processed foods, within reason, life is hectic and I don't always have tons of time to spend in the kitchen. However, I am religious about my workout routines, and I think that's why I've had the success I have.

1. I am doing the 100 pushup challenge. The pushup does a crazy amount of ab work, especially the higher you go. At first my arms hurt, but man, you totally engage your core on this and you will have sore abs! And I'm not talking girly style push-ups, I'm talking full out man stuff.

2. Lifting heavy things. I've been doing the stronglifts 5x5 and that includes squats and deadlifts, which others have mentioned on here, and those do work!

3. Yoga - Yoga does a lot of core work, too, which I think is often overlooked in the overall strength training world. Yoga is all about body weight exercises and balance. You often do planks in yoga in various positions, helping the belly.

Maybe I'm not a size 2 but these things have really worked for me, a real life woman who works for a living and has a very busy life. My profile picture shows the difference that I've had in just a month's time.

Good luck!

Everything that has been said and sounds like you have a clear path now.

I was totally, 1000% skinny fat. Abs are created from your diet, proper rest, and compound/heavy lifting. To see abs, a person must be lean enough. You asked for pics so thought I'd share so you can see progress with lifting and proper nutrition.

Pics:

8/11/11 - around 130ish - so I put on some weight because I started eating more. If you read my profile I was kind of bad at that before... anyway I was doing mostly cardio and some weight machine work.

10/12/11 - still around 130 but you can see I leaned out a little more. I started lifting with dumbbells and didn't do nearly as much cardio. Read up more on nutrition and macros as well.

12/30/11 & 5/19/12 - I think I was doing a 4-day split routine by this point, with one day of cardio. Typically the cardio is sprint intervals.

9/21/12 - a little bit before starting Stronglifts 5x5 routine. I did that for a couple of months and now I still do the compound movements but do a push/pull routine instead. I typically do Spin class 1x/week and maybe sprint intervals if I'm antsy.

I have my other half on this diet or very close and she's achieved this look:

Meal 1: 120g lean steak with 30g nuts
Meal 2: 100g chicken/turkey breast and veg
Meal 3: lean steak, some green vegetables with a small handful of nuts
Pre-Workout Meal: protein shake
Meal 4: another protein shake, 15g of Glutamine
Meal 5: 150g white fish and 100g vegetables

Nice! Very inspiring!