Why can't I see my abs?!?!?!
jlbrown1985
Posts: 136 Member
Ok people who have done Jillian Michaels 30 Day Shred or 21 Day Fix (or any workout DVD that is similar) did you have visible abs after doing the workouts for a while or did you have to do something else along with them that specifically targeted abs to make them visible?
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Replies
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You can do 300 crunches and 300 leg raises a day to BUILD the muscle. But, if you don't shed the fat overtop of the abs, they won't show.
And no, you can target reduce fat from a certain area. Fat loss happens on random spots, and it's different for every individual.
Abs are overrated anyhow. "Hey look at me, I have abs"..... but can you lift a car? (much cooler, imo)0 -
martyqueen52 wrote: »You can do 300 crunches and 300 leg raises a day to BUILD the muscle. But, if you don't shed the fat overtop of the abs, they won't show.
And no, you can target reduce fat from a certain area. Fat loss happens on random spots, and it's different for every individual.
Abs are overrated anyhow. "Hey look at me, I have abs"..... but can you lift a car? (much cooler, imo)
I don't think I said anything about losing fat in a certain area. I'm 5'6" and 120 lbs don't have a lot of fat to lose but thanks for assuming I do.
I also have read and done enough research and lost weight enough times to know that you can't lose fat in certain areas it happens where it happens.
Also in my opinion I could care less if a guy can lift a car but show me some sexy Channing Tatum abs and hello!!!
I'm just wondering if doing the vidoes is enough or if I should add something else in too? I also use an elliptical and run (outside when I can and also on a treadmill).0 -
You need to get your body fat to a certain percentage to be able to see abs. I can almost see mine but my body fat is only approx 12%, I think in a woman to see and you need it around the 6-8% mark which is pretty dangerous, but this is what a lot of the bodybuilders do
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jlbrown1985 wrote: »martyqueen52 wrote: »You can do 300 crunches and 300 leg raises a day to BUILD the muscle. But, if you don't shed the fat overtop of the abs, they won't show.
And no, you can target reduce fat from a certain area. Fat loss happens on random spots, and it's different for every individual.
Abs are overrated anyhow. "Hey look at me, I have abs"..... but can you lift a car? (much cooler, imo)
I don't think I said anything about losing fat in a certain area. I'm 5'6" and 120 lbs don't have a lot of fat to lose but thanks for assuming I do.
I also have read and done enough research and lost weight enough times to know that you can't lose fat in certain areas it happens where it happens.
Also in my opinion I could care less if a guy can lift a car but show me some sexy Channing Tatum abs and hello!!!
I'm just wondering if doing the vidoes is enough or if I should add something else in too? I also use an elliptical and run (outside when I can and also on a treadmill).
In that case, you don't have visible abs because you have too little ab muscle for anything to show. Visible abs are a combo of low fat and having enough muscle. The latter is likely your problem and no amount of elliptical or running will fix it. Lift heavy weights and eat more.0 -
You can't see your abs because you have low levels of lean body mass and your body fat is too high to see them. It means you need to build muscle and lose fat. The DVD workouts are probably not going to get you there, you should consider adding an additional form of resistance training.0
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Thanks! That brings me to another question. Sorry if this is a stupid one but I'm inexperienced in the field of measuring body fat lol. How do you determine your % of body fat? Or where do you go to have this done?0
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jlbrown1985 wrote: »martyqueen52 wrote: »You can do 300 crunches and 300 leg raises a day to BUILD the muscle. But, if you don't shed the fat overtop of the abs, they won't show.
And no, you can target reduce fat from a certain area. Fat loss happens on random spots, and it's different for every individual.
Abs are overrated anyhow. "Hey look at me, I have abs"..... but can you lift a car? (much cooler, imo)
I don't think I said anything about losing fat in a certain area. I'm 5'6" and 120 lbs don't have a lot of fat to lose but thanks for assuming I do.
I also have read and done enough research and lost weight enough times to know that you can't lose fat in certain areas it happens where it happens.
Also in my opinion I could care less if a guy can lift a car but show me some sexy Channing Tatum abs and hello!!!
I'm just wondering if doing the vidoes is enough or if I should add something else in too? I also use an elliptical and run (outside when I can and also on a treadmill).
If you can't see your abs then you have a layer of fat over your stomach, that is what he was getting at. The last place I lose fat is my stomach and can be ripped elsewhere when abs just start showing.
Keep at a small caloric deficit (0.5lb/week weight loss goal), get adequate protein, and lift heavy (follow a proper program) if you want to lose fat and maintain muscle which will help uncover the abs... ditch the Jillian Michaels BS.
No need to do cardio unless you enjoy it or want to eat more and still maintain the small deficit.0 -
jlbrown1985 wrote: »martyqueen52 wrote: »You can do 300 crunches and 300 leg raises a day to BUILD the muscle. But, if you don't shed the fat overtop of the abs, they won't show.
And no, you can target reduce fat from a certain area. Fat loss happens on random spots, and it's different for every individual.
Abs are overrated anyhow. "Hey look at me, I have abs"..... but can you lift a car? (much cooler, imo)
I don't think I said anything about losing fat in a certain area. I'm 5'6" and 120 lbs don't have a lot of fat to lose but thanks for assuming I do.
I also have read and done enough research and lost weight enough times to know that you can't lose fat in certain areas it happens where it happens.
Also in my opinion I could care less if a guy can lift a car but show me some sexy Channing Tatum abs and hello!!!
I'm just wondering if doing the vidoes is enough or if I should add something else in too? I also use an elliptical and run (outside when I can and also on a treadmill).
Defensive much?
It doesn't matter if you're in a healthy weight range. It's all about body fat percentage. If your body fat percentage is low enough, you'll have visible abs. If it's not, you won't.
I've been lifting for over a year and dropped down to 116 lbs (at 5'5") and still didn't have visible abs. I'll likely have to bulk in order to build the muscle and then cut to shed the layer of fat on top. I'll probably never get around to doing that, so I've come to the conclusion that visible abs will probably never happen for me. I'm not really willing to lose anymore weight just for shredded abs - I like food too much. Also, visible abs aren't easy to maintain. You have to keep your body fat percentage really low or you'll lose them.0 -
emzywemzy86 wrote: »You need to get your body fat to a certain percentage to be able to see abs. I can almost see mine but my body fat is only approx 12%, I think in a woman to see and you need it around the 6-8% mark which is pretty dangerous, but this is what a lot of the bodybuilders do
Most women can see abs around 18%. I can see mine at 21%.
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Well said. The biggest factor is body fat though. Some people have abs that appear at ~12%, some more so at 8%. My buddy (personal trainer with multiple certificates, for what it's worth) didn't have abs appear until an estimated 7-8%. He would be "shredded" everywhere else and they just weren't visible -- despite his immense core strength.In that case, you don't have visible abs because you have too little ab muscle for anything to show. Visible abs are a combo of low fat and having enough muscle. The latter is likely your problem.
The phrase is old, but "Abs are made in the kitchen" is correct.
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Some scales can show body fat %, you can also buy body fat monitors, or you can get a special instrument to measure (can't think what it's called) but you can work it out manually. eBay sell them I believe x0
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emzywemzy86 wrote: »You need to get your body fat to a certain percentage to be able to see abs. I can almost see mine but my body fat is only approx 12%, I think in a woman to see and you need it around the 6-8% mark which is pretty dangerous, but this is what a lot of the bodybuilders do
No way. A woman should see abs in the 16-18% range, a woman should not try and get below 10%, as that is essential fat, and less can reek havoc with your hormones.
A guy usually needs to be in the 10-12% BF% to see abs.0 -
Calipers.0
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check this out:
http://www.youtube.com/watch?v=TOFmtRXr2lk 0 -
LyndseyLovesToLift wrote: »jlbrown1985 wrote: »martyqueen52 wrote: »You can do 300 crunches and 300 leg raises a day to BUILD the muscle. But, if you don't shed the fat overtop of the abs, they won't show.
And no, you can target reduce fat from a certain area. Fat loss happens on random spots, and it's different for every individual.
Abs are overrated anyhow. "Hey look at me, I have abs"..... but can you lift a car? (much cooler, imo)
I don't think I said anything about losing fat in a certain area. I'm 5'6" and 120 lbs don't have a lot of fat to lose but thanks for assuming I do.
I also have read and done enough research and lost weight enough times to know that you can't lose fat in certain areas it happens where it happens.
Also in my opinion I could care less if a guy can lift a car but show me some sexy Channing Tatum abs and hello!!!
I'm just wondering if doing the vidoes is enough or if I should add something else in too? I also use an elliptical and run (outside when I can and also on a treadmill).
Defensive much?
It doesn't matter if you're in a healthy weight range. It's all about body fat percentage. If your body fat percentage is low enough, you'll have visible abs. If it's not, you won't.
I've been lifting for over a year and dropped down to 116 lbs (at 5'5") and still didn't have visible abs. I'll likely have to bulk in order to build the muscle and then cut to shed the layer of fat on top. I'll probably never get around to doing that, so I've come to the conclusion that visible abs will probably never happen for me. I'm not really willing to lose anymore weight just for shredded abs - I like food too much. Also, visible abs aren't easy to maintain. You have to keep your body fat percentage really low or you'll lose them.
There's a chance that genetically you have a difficult time building enough volume in your abdominal muscles to make them show. My abs have tons of volume, but my delts refuse to grow thanks to genetics.0 -
emzywemzy86 wrote: »Some scales can show body fat %, you can also buy body fat monitors, or you can get a special instrument to measure (can't think what it's called) but you can work it out manually. eBay sell them I believe x
Those scales are highly inaccurate.0 -
jlbrown1985 wrote: »martyqueen52 wrote: »You can do 300 crunches and 300 leg raises a day to BUILD the muscle. But, if you don't shed the fat overtop of the abs, they won't show.
And no, you can target reduce fat from a certain area. Fat loss happens on random spots, and it's different for every individual.
Abs are overrated anyhow. "Hey look at me, I have abs"..... but can you lift a car? (much cooler, imo)
I don't think I said anything about losing fat in a certain area. I'm 5'6" and 120 lbs don't have a lot of fat to lose but thanks for assuming I do.
I also have read and done enough research and lost weight enough times to know that you can't lose fat in certain areas it happens where it happens.
Also in my opinion I could care less if a guy can lift a car but show me some sexy Channing Tatum abs and hello!!!
I'm just wondering if doing the vidoes is enough or if I should add something else in too? I also use an elliptical and run (outside when I can and also on a treadmill).
I don't know why you're being rude to this guy when he actually offered you helpful advice and a nice comment, but whatevs.
Lose fat and you'll see your abs. You have to have a really low body fat percentage to see abs.
That's what you need to "add" to your workouts. Losing more fat.0 -
emzywemzy86 wrote: »You need to get your body fat to a certain percentage to be able to see abs. I can almost see mine but my body fat is only approx 12%, I think in a woman to see and you need it around the 6-8% mark which is pretty dangerous, but this is what a lot of the bodybuilders do
No way. A woman should see abs in the 16-18% range, a woman should not try and get below 10%, as that is essential fat, and less can reek havoc with your hormones.
A guy usually needs to be in the 10-12% BF% to see abs.
I'm also never clear what people are exactly looking for when they say they want visible abs. Are "visible abs" the image above at 16-18% (defined 6 pack)? Or are the posters looking for the amount of "definition" at 20-22%? For some people, they might consider their abs visible at the level of the woman illustrating 25%.
I personally would consider my abs visible if they looked like the ones in the 20-22% image.
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Abs are seen when body fat is low enough. Unfortunately some people will have to work extra hard for this to happen. Genetics will determine where you lose fat last and for many, the abdominal area will be it. No amount of extra exercise or programs will help by just doing them more. It's more just about reducing your body fat percentage and that has more to do with CICO.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Sorry I did get the numbers wrong (baby brain) it is 10-12% in women and my body fat is 22% haha let me see if I can find a useful link
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martyqueen52 wrote: »Abs are overrated anyhow. "Hey look at me, I have abs"..... but can you lift a car? (much cooler, imo)
Why not both? 0 -
That should give you a rough idea as to what you want to see and what percentage of fat you should aim for. Although the 10-12% in my opinion isn't healthy. But if that's how you would want to look then go for it 0
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LyndseyLovesToLift wrote: »jlbrown1985 wrote: »martyqueen52 wrote: »You can do 300 crunches and 300 leg raises a day to BUILD the muscle. But, if you don't shed the fat overtop of the abs, they won't show.
And no, you can target reduce fat from a certain area. Fat loss happens on random spots, and it's different for every individual.
Abs are overrated anyhow. "Hey look at me, I have abs"..... but can you lift a car? (much cooler, imo)
I don't think I said anything about losing fat in a certain area. I'm 5'6" and 120 lbs don't have a lot of fat to lose but thanks for assuming I do.
I also have read and done enough research and lost weight enough times to know that you can't lose fat in certain areas it happens where it happens.
Also in my opinion I could care less if a guy can lift a car but show me some sexy Channing Tatum abs and hello!!!
I'm just wondering if doing the vidoes is enough or if I should add something else in too? I also use an elliptical and run (outside when I can and also on a treadmill).
Defensive much?
It doesn't matter if you're in a healthy weight range. It's all about body fat percentage. If your body fat percentage is low enough, you'll have visible abs. If it's not, you won't.
I've been lifting for over a year and dropped down to 116 lbs (at 5'5") and still didn't have visible abs. I'll likely have to bulk in order to build the muscle and then cut to shed the layer of fat on top. I'll probably never get around to doing that, so I've come to the conclusion that visible abs will probably never happen for me. I'm not really willing to lose anymore weight just for shredded abs - I like food too much. Also, visible abs aren't easy to maintain. You have to keep your body fat percentage really low or you'll lose them.
There's a chance that genetically you have a difficult time building enough volume in your abdominal muscles to make them show. My abs have tons of volume, but my delts refuse to grow thanks to genetics.
Yeah, that's what I figure. My weight was evenly distributed when I was heavier (I didn't "carry" it all in my hips, legs, etc.), but my midsection just doesn't want to let go of the softness that's still there. I don't want to blame it all on genetics, but I don't think I'm destined to be as lean and ripped as I once hoped I'd be. I'll settle for being leaner and stronger than the average woman, though. It's all good.
I know I COULD get there if I really wanted it, but the ends don't really justify the means for me at this point. I'm not looking to compete, so I'd rather eat a lot, lift, and worry more about strength gains than my abs. Not that I have anything against those that want the abs.0 -
After being pregnant for much of the last 4 years I'm just happy to see my feet. I'm not even going to worry about abs. ever.0
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Thank you! Some of you have been very helpful. I think the 20-22% range looks great and I would be happy with that! I'm also going to do some research on how to measure body fat and what at home tools/equipment is needed.0
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jlbrown1985 wrote: »Thank you! Some of you have been very helpful. I think the 20-22% range looks great and I would be happy with that! I'm also going to do some research on how to measure body fat and what at home tools/equipment is needed.
It doesn't really matter what your goal BF% is, as long as you get the look you want. If you measure at 18% to get the look you want or 23% who cares what the %. Most ways of measuring are just estimates and can be quite a bit off. I would suggest using the mirror and progress photos.0 -
Well I thought I was done asking questions but I guess not. Once again please excuse me if I say/ask something stupid.
I know that to lose weight you have to eat at a deficit. I am at my goal weight and don't want to lose anymore but in order to reduce body fat you have to burn more than you consume, correct? If I burn more than I consume won't I continue to lose weight? Is it all about exercise now? How much and what I do?
Once again I know some of you are probably rolling your eyes and laughing at my stupidity but some say "eat this eat that or don't eat this or don't eat that" "do this exercise or that exercise" I'm just confused because there is so much conflicting information out there. Is it just about finding what works best for you? Trial and error?
I'm not big on heavy lifting. I like the workout DVD's that I do and I like running but I am open minded to lifting. I use to do it in high school. Even then my muscles were not defined. Probably because I wasn't eating right. What are some other ways to get muscle definition without heavy lifting?0 -
jlbrown1985 wrote: »Well I thought I was done asking questions but I guess not. Once again please excuse me if I say/ask something stupid.
I know that to lose weight you have to eat at a deficit. I am at my goal weight and don't want to lose anymore but in order to reduce body fat you have to burn more than you consume, correct? If I burn more than I consume won't I continue to lose weight? Is it all about exercise now? How much and what I do?
Once again I know some of you are probably rolling your eyes and laughing at my stupidity but some say "eat this eat that or don't eat this or don't eat that" "do this exercise or that exercise" I'm just confused because there is so much conflicting information out there. Is it just about finding what works best for you? Trial and error?
I'm not big on heavy lifting. I like the workout DVD's that I do and I like running but I am open minded to lifting. I use to do it in high school. Even then my muscles were not defined. Probably because I wasn't eating right. What are some other ways to get muscle definition without heavy lifting?
I lose weight you have to eat less calories than your body needs per day over an extended period of time. To lose fat you have to eat less calories than your body needs per day over an extended period of time, get adequate protein and challenge your muscles (progressive resistance training).
Since you said your goal is visible abs (slightly visible or very visible, either way) you need to have adequate lean mass and low body fat. You do this through eating less calories than your body needs per day over an extended period of time, getting adequate protein and challenging your muscles.
You said you are open to lifting. You don't have to "lift heavy" to do it, but you need to continue to challenge your muscles over time. This could be increasing difficulty or increasing weight. I suggest looking into New Rules of Lifting for Women or even You Are Your Own Gym as a place to start.0 -
emzywemzy86 wrote: »You need to get your body fat to a certain percentage to be able to see abs. I can almost see mine but my body fat is only approx 12%, I think in a woman to see and you need it around the 6-8% mark which is pretty dangerous, but this is what a lot of the bodybuilders do
The bodybuilders/fitness competitors don't stay at that level for a long time.0 -
martyqueen52 wrote: »You can do 300 crunches and 300 leg raises a day to BUILD the muscle. But, if you don't shed the fat overtop of the abs, they won't show.
And no, you can target reduce fat from a certain area. Fat loss happens on random spots, and it's different for every individual.
Abs are overrated anyhow. "Hey look at me, I have abs"..... but can you lift a car? (much cooler, imo)
You can be a skinny meth addict and have visable abs. For a sign a guy is strong look at the traps.0
This discussion has been closed.
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