Abs?
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tennispolly
Posts: 5 Member
I am 139 pounds
5'6 Female
23 BMI
How do I get abs and how much do I need to lift ?
5'6 Female
23 BMI
How do I get abs and how much do I need to lift ?
0
Replies
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Lower your body fat percentage3
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singingflutelady wrote: »Lower your body fat percentage
This. Calorie deficit plus heavy lifting/enough protein.1 -
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Lower body fat percentage and develop decent musculature. Has nothing to do with lifting a certain weight0
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singingflutelady wrote: »Lower your body fat percentage
And good body composition.0 -
They dont pop out quickly either. Mine have been slowly peeking out for a few weeks. Its like the fat on my torso is slowly sliding down and off my body. Top two look really good. Middle two are about half way there.. Few more weeks!0
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Hard to achieve for men, even harder for women. Lower BF may not help either.
Genetics have a lot to do w/it. FWIW, I've got a GREAT 4-pack at about 20% BF but still have fat stored in my lower abs that hide the rest even when I was at 15% BF. Abs/core are strong and all the crunches/sit-ups in the world will not make them any stronger.
Working on a recomp that I "hope" will help but, in the end, lipo may be the only solution and I'm not vain enough to go that route. Any pair of shorts/pants will hide the lower abs and shirtless people will think that I've got a real 6-pack. LOL!!!1 -
What everyone said ^^ you have to lower your body fat % enough to be able to see them basically. Which usually means clean eating to lower your fat % (which is mostly where that phrase "abs are made in the kitchen" comes from) and then toning up so that you have muscles to show.
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purple18194 wrote: »What everyone said ^^ you have to lower your body fat % enough to be able to see them basically. Which usually means clean eating to lower your fat % (which is mostly where that phrase "abs are made in the kitchen" comes from) and then toning up so that you have muscles to show.
*cues "define clean eating" comments*0 -
LolBroScience wrote: »purple18194 wrote: »What everyone said ^^ you have to lower your body fat % enough to be able to see them basically. Which usually means clean eating to lower your fat % (which is mostly where that phrase "abs are made in the kitchen" comes from) and then toning up so that you have muscles to show.
*cues "define clean eating" comments*
You know washing the fruits and Veggies Clean eating... lol2 -
Um just wanted to comment that I'm the same height AND weight as you. Which I don't see often! Twin! Also wanting abs.. but that will likely have to wait. Will work on hamstrings and glutes for now.0
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purple18194 wrote: »What everyone said ^^ you have to lower your body fat % enough to be able to see them basically. Which usually means clean eating to lower your fat % (which is mostly where that phrase "abs are made in the kitchen" comes from) and then toning up so that you have muscles to show.
The phrase stems from the fact that training your abs wont give you abs and you need a calorie deficit to reduce body fat to a low enough level to reveal abs.1 -
"clean eating"? no wonder my 2 upper abs are all i can still see.0
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Wait, what's wrong with the phrase "clean eating?" I'm a healthy diet noob and I don't know exactly what "clean eating" is exactly, but I thought it was when you eat unprocessed fresh food. Can someone explain what it actually is and why it's so terrible?0
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fitgamercatlady wrote: »Wait, what's wrong with the phrase "clean eating?" I'm a healthy diet noob and I don't know exactly what "clean eating" is exactly, but I thought it was when you eat unprocessed fresh food. Can someone explain what it actually is and why it's so terrible?
No junk food, all WHOLE GRAIN NON GMO GRASS FED ORGANICALLY NON PASTEURIZED REAL FOOD. NONE OF THEM CHEMTRAILS.
It's made fun of because it doesn't really matter, although if you want constantly visible abs your margin for "non-wholesome" foods is much smaller assuming you have other fitness goals in mind.1 -
Starve yourself or do meth. If you get skinny enough all people have abs. Starving kids in Africa have abs-1
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That was a joke. Btw0
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fitgamercatlady wrote: »Wait, what's wrong with the phrase "clean eating?" I'm a healthy diet noob and I don't know exactly what "clean eating" is exactly, but I thought it was when you eat unprocessed fresh food. Can someone explain what it actually is and why it's so terrible?
Ask a vegan what "clean eating" is.
Ask a paleo dieter what "clean eating" is.
Ask a keto dieter what "clean eating" is.
Ask an IIFYM'er what "clean eating" is.
See if any of the answers match up.
"Clean eating" (by whatever definition), in and of itself, has nothing to do with reducing body fat or losing weight. Dietary fat does not equal body fat, and fat is an essential nutrient for many biological processes. To reduce body fat/lose weight, one must eat in a caloric deficit - preferably with adequate protein intake to assist in preserving lean body mass.2
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