For All the ladies with 6 pack abs out there....
taxidermist15
Posts: 677 Member
So i see a lot of stunning toned up women with gorgeous profile pictures out there, its from you that i need your help. I have finally reached my goal weight for weight loss (well, maybe a lil bit more to go), and I've been training for the past 3 weeks pretty intensely. (and not seeing much of a change).Usually doing about 30 minutes cardio, added with strength training. (doing 30ds at the moment as well)
However, I know that everyone says "6 packs are made in the kitchen"
What i was curious to know is that if i want that nice definition, and muscle tone do i have to buy all the whey powders, and protein shakes, and watch my macros and all that stuff? Low carb high protein meals? Ive done a bit of research on here but it mainly involves men building mass, which i know women cant do (not as bulky as men anyway), and there was all this stuff about doing low weights and high reps, or heavy weights with low reps, everyone seems to have a different opinion on everything.
I know it doesnt help, but I'm a bit on the poor side, i dont have a gym membership (as i live 45 minutes out of town and dont have a car), I do have a treadmill, an elliptical (not mine clearly..) 2lb weights, 5lb weghts and one 35lb dumbell and a stability ball.
Can anyone help me on the right track to getting that definition cranking? Ive tried youtube videos and stuff, id love to try insanity, but its way too expensive. (currently jobless too... sigh)
any suggestions would be great regarding diet tips/exercise anything
Thanks ladies
However, I know that everyone says "6 packs are made in the kitchen"
What i was curious to know is that if i want that nice definition, and muscle tone do i have to buy all the whey powders, and protein shakes, and watch my macros and all that stuff? Low carb high protein meals? Ive done a bit of research on here but it mainly involves men building mass, which i know women cant do (not as bulky as men anyway), and there was all this stuff about doing low weights and high reps, or heavy weights with low reps, everyone seems to have a different opinion on everything.
I know it doesnt help, but I'm a bit on the poor side, i dont have a gym membership (as i live 45 minutes out of town and dont have a car), I do have a treadmill, an elliptical (not mine clearly..) 2lb weights, 5lb weghts and one 35lb dumbell and a stability ball.
Can anyone help me on the right track to getting that definition cranking? Ive tried youtube videos and stuff, id love to try insanity, but its way too expensive. (currently jobless too... sigh)
any suggestions would be great regarding diet tips/exercise anything
Thanks ladies
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Replies
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bump... I am interested in this info as well.0
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I have seen lots of diff websites on pinterest.com that have tons of workout ideas you can do at home. I am still working on my 6 pack and am plannin on doing ChaLean extreme again, but I'm not at my goal weight so even if I had a 6pack you couldn't see it yet. :P Anyway... I've also heard planks... and lots of them!
Good luck!0 -
bump? anyone0
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I don't know if you've heard of this, but I've been very pleased with my results from bodyrock.tv workouts - or these days the original host has branched off to her own youtube channel: ZuzkaLight (or Zuzana Light). Her older workouts are still available on the site, if you don't like the newer ones. These are HIIT, cardio/bodyweight, super intense workouts, lots of squats, lunges, burpees, and a huge variety of plank moves. They are quick, little-to-no equipment, and free!0
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I don't know if you've heard of this, but I've been very pleased with my results from bodyrock.tv workouts - or these days the original host has branched off to her own youtube channel: ZuzkaLight (or Zuzana Light). Her older workouts are still available on the site, if you don't like the newer ones. These are HIIT, cardio/bodyweight, super intense workouts, lots of squats, lunges, burpees, and a huge variety of plank moves. They are quick, little-to-no equipment, and free!
Yep! Do this and you will see results. I personally would recommend the old workouts with Zuzana and not even bother trying the new host workouts, but thats just because I disagree with the drama thats happening with them.
Anyways, they are GREAT workouts and free which makes it even better!0 -
Im going to bump this again, i didint really get a clear answer on food issues/ protein powders ect
thanks for the workout ideas guys, really helped!!0 -
bump0
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Abs all come down to body fat %. The lower the percentage the more visible they are. So for that to happen you'd need to figure out what your lean body mass is and then shoot for 15%-18% body fat.So i see a lot of stunning toned up women with gorgeous profile pictures out there, its from you that i need your help. I have finally reached my goal weight for weight loss (well, maybe a lil bit more to go), and I've been training for the past 3 weeks pretty intensely. (and not seeing much of a change).Usually doing about 30 minutes cardio, added with strength training. (doing 30ds at the moment as well)
However, I know that everyone says "6 packs are made in the kitchen"
What i was curious to know is that if i want that nice definition, and muscle tone do i have to buy all the whey powders, and protein shakes, and watch my macros and all that stuff? Low carb high protein meals? Ive done a bit of research on here but it mainly involves men building mass, which i know women cant do (not as bulky as men anyway), and there was all this stuff about doing low weights and high reps, or heavy weights with low reps, everyone seems to have a different opinion on everything.
I know it doesnt help, but I'm a bit on the poor side, i dont have a gym membership (as i live 45 minutes out of town and dont have a car), I do have a treadmill, an elliptical (not mine clearly..) 2lb weights, 5lb weghts and one 35lb dumbell and a stability ball.
Can anyone help me on the right track to getting that definition cranking? Ive tried youtube videos and stuff, id love to try insanity, but its way too expensive. (currently jobless too... sigh)
any suggestions would be great regarding diet tips/exercise anything
Thanks ladies
Here's an example: if your lean body mass was 100lbs, then you divide that by 1 minus the body fat % you want to be (say 15% so it's 1-.15= .85) you'll get the weight in pounds you need to shoot for.
So 100lbs (lean body mass) divided by .85 equals 117.64. So your goal weight would be 117.64lbs. to have 15% body fat. Now this is an estimation since you could lose more lean tissue along the way, but a pretty good one.
Try to find out what your lean body mass is first though.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Ditto niner. It's all about body fat percentage, which mean you'll most likely need to cut more fat (and weight). Do it slow, with a small calorie deficit and while lifting weights in order to preserve muscle. Also get adequate protein which I've read is 1gram for every pound of lean body weight. It takes a lot of time and dedication to lose those last few pounds of fat.
Additionally, it's genetics. Your body might store all the last bit of fat on your stomach. (For me, it stores it on my thighs, and I actually have a hint of abs at 25%). Due to this, you might even need to go a little lower on body fat percentage to get the abs you want. Or you could just learn to accept a flat stomach and not necessarily a "6-pack".0 -
Bump.0
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I have toned my tummy (still in progress) with Hip Hop Abs, and more recently the 30 day shred (every day). I can't afford the gym and do all exercise at home. I have made sure that I watch my cals strictly and if it looks like I will go over I burn it off
ETA, I don't have protein shakes but eat pretty cleanly and am learning more about nutrition etc.0 -
I've never restricted any foods other than junk for myself. Ever. I just bust my behind. I don't have a full 6 pack, but it's pretty close. I do tons and tons of core work and 30 minutes of cardio almost every day. Even on my non strength training days, I still do some core stuff. And I didn't start working on it until September. But like everyone is saying it comes down to %body fat. I'm at 12%.
ETA: I dont do shakes, either. Those things are nasty! Blech!0 -
bump0
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Additionally, it's genetics. Your body might store all the last bit of fat on your stomach. (For me, it stores it on my thighs, and I actually have a hint of abs at 25%). Due to this, you might even need to go a little lower on body fat percentage to get the abs you want. Or you could just learn to accept a flat stomach and not necessarily a "6-pack".
True. Unfortunately I'm one of those who has a stubborn fat on my stomach despite being a naturally pear-shaped. My body fat % is somewhere between 20-21% & although my stomach is flat & I'm seeing a hint of abs but its still not that visible especially on pics. I also heard that having 6 pack abs is not for everyone.0 -
add me if you want
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agree with niner at rae.
Its about getting that body fat low. Also i work my abb's every day for at least 20 mins. As genetics wise i dont really have much muscle down there, so i have had to add muscle and burn fat as best i can. When i lost the 6 stone i had a bit of a flat but flabby belly but have worked hard to reduce fat and add muscle.0 -
bump0
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So - it is true it's about body fat percentage. I recently got sick and had trouble eating and was like, hello washboard, where did you come from?! I'm just not willing to dedicate myself to ZERO fats all the time to get super firm. I've become pretty happy with a relatively softer buff me.
However, I NEVER had abs in all my years as a collegiate athlete until I started doing yoga. I guess the twisting is what finally gave me the line down the middle. I also used to do Bob's minute ab challenge every other day after my work out, but I got a bit bulky so now I do it once a week. After finding these two, I've has abs I've been happy with, with the soft layer over it or not.
Here's the link for MyTrainerBob's ab challenge!
http://www.youtube.com/watch?v=fLAUkzbs734 It was SO hard at first - now it's easy! 0 -
thanks for posting I was just thinking about this0
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Bump0
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I'm not there yet but my mom is. She is in her 40s and had a C section and she has a beach body. Cut out white carbs, eat whole grains (brown rice, whole wheat/whole grain bread) that is where you can really tone up that tummy 0
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bump0
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Everybody has abs, however most of us have fat covering them up. Maintain as much muscle mass as possible while you get super lean and your abs will suddenly appear. Also when you do get lean they will show even better with less subcutaneous water (dry look).
Abs are also like calves in my opinion in the fact that you are very genetically predisposed to how they will look. Some people can get really lean and still only have a "4 pack" or a "weird looking 6 pack". Not everybody has a super aesthetic 8 pack.0 -
I really don't think so. Get that weight down, eat healthy and go to town on the exercises. I tried to buy all the protein stuff, and my husband just took them out of my hands in GNC and put them back on the shelves. Try looking in to "Bodybuilding.com"
Tey have great ab workouts where you don't need gym machines or anything! 0 -
Abs all come down to body fat %. The lower the percentage the more visible they are. So for that to happen you'd need to figure out what your lean body mass is and then shoot for 15%-18% body fat.So i see a lot of stunning toned up women with gorgeous profile pictures out there, its from you that i need your help. I have finally reached my goal weight for weight loss (well, maybe a lil bit more to go), and I've been training for the past 3 weeks pretty intensely. (and not seeing much of a change).Usually doing about 30 minutes cardio, added with strength training. (doing 30ds at the moment as well)
However, I know that everyone says "6 packs are made in the kitchen"
What i was curious to know is that if i want that nice definition, and muscle tone do i have to buy all the whey powders, and protein shakes, and watch my macros and all that stuff? Low carb high protein meals? Ive done a bit of research on here but it mainly involves men building mass, which i know women cant do (not as bulky as men anyway), and there was all this stuff about doing low weights and high reps, or heavy weights with low reps, everyone seems to have a different opinion on everything.
I know it doesnt help, but I'm a bit on the poor side, i dont have a gym membership (as i live 45 minutes out of town and dont have a car), I do have a treadmill, an elliptical (not mine clearly..) 2lb weights, 5lb weghts and one 35lb dumbell and a stability ball.
Can anyone help me on the right track to getting that definition cranking? Ive tried youtube videos and stuff, id love to try insanity, but its way too expensive. (currently jobless too... sigh)
any suggestions would be great regarding diet tips/exercise anything
Thanks ladies
Here's an example: if your lean body mass was 100lbs, then you divide that by 1 minus the body fat % you want to be (say 15% so it's 1-.15= .85) you'll get the weight in pounds you need to shoot for.
So 100lbs (lean body mass) divided by .85 equals 117.64. So your goal weight would be 117.64lbs. to have 15% body fat. Now this is an estimation since you could lose more lean tissue along the way, but a pretty good one.
Try to find out what your lean body mass is first though.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
probably a silly question, but how do i find out my lean body mass?0 -
Abs all come down to body fat %. The lower the percentage the more visible they are. So for that to happen you'd need to figure out what your lean body mass is and then shoot for 15%-18% body fat.
Here's an example: if your lean body mass was 100lbs, then you divide that by 1 minus the body fat % you want to be (say 15% so it's 1-.15= .85) you'll get the weight in pounds you need to shoot for.
So 100lbs (lean body mass) divided by .85 equals 117.64. So your goal weight would be 117.64lbs. to have 15% body fat. Now this is an estimation since you could lose more lean tissue along the way, but a pretty good one.
Try to find out what your lean body mass is first though.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
This!Ditto niner. It's all about body fat percentage, which mean you'll most likely need to cut more fat (and weight). Do it slow, with a small calorie deficit and while lifting weights in order to preserve muscle. Also get adequate protein which I've read is 1gram for every pound of lean body weight. It takes a lot of time and dedication to lose those last few pounds of fat.
Additionally, it's genetics. Your body might store all the last bit of fat on your stomach. (For me, it stores it on my thighs, and I actually have a hint of abs at 25%). Due to this, you might even need to go a little lower on body fat percentage to get the abs you want. Or you could just learn to accept a flat stomach and not necessarily a "6-pack".
...and this!
Lower you're body fat and you should see abs eventually. The lifting weights and enough protein help preserve muscle mass.
You don't need protein shakes if you're getting adequate protein through food, but that is hard on a limited calorie amount, so supplements may help.
Edit: I also don't believe that you have to do low carb to get abs. Some people do, but I don't think it's necessary for most people. I store fat mainly around my stomach, yet still saw slight definition at around 17-18% body fat. I've always eaten 200g+ carbs.0 -
Abs all come down to body fat %. The lower the percentage the more visible they are. So for that to happen you'd need to figure out what your lean body mass is and then shoot for 15%-18% body fat.So i see a lot of stunning toned up women with gorgeous profile pictures out there, its from you that i need your help. I have finally reached my goal weight for weight loss (well, maybe a lil bit more to go), and I've been training for the past 3 weeks pretty intensely. (and not seeing much of a change).Usually doing about 30 minutes cardio, added with strength training. (doing 30ds at the moment as well)
However, I know that everyone says "6 packs are made in the kitchen"
What i was curious to know is that if i want that nice definition, and muscle tone do i have to buy all the whey powders, and protein shakes, and watch my macros and all that stuff? Low carb high protein meals? Ive done a bit of research on here but it mainly involves men building mass, which i know women cant do (not as bulky as men anyway), and there was all this stuff about doing low weights and high reps, or heavy weights with low reps, everyone seems to have a different opinion on everything.
I know it doesnt help, but I'm a bit on the poor side, i dont have a gym membership (as i live 45 minutes out of town and dont have a car), I do have a treadmill, an elliptical (not mine clearly..) 2lb weights, 5lb weghts and one 35lb dumbell and a stability ball.
Can anyone help me on the right track to getting that definition cranking? Ive tried youtube videos and stuff, id love to try insanity, but its way too expensive. (currently jobless too... sigh)
any suggestions would be great regarding diet tips/exercise anything
Thanks ladies
Here's an example: if your lean body mass was 100lbs, then you divide that by 1 minus the body fat % you want to be (say 15% so it's 1-.15= .85) you'll get the weight in pounds you need to shoot for.
So 100lbs (lean body mass) divided by .85 equals 117.64. So your goal weight would be 117.64lbs. to have 15% body fat. Now this is an estimation since you could lose more lean tissue along the way, but a pretty good one.
Try to find out what your lean body mass is first though.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
This post would be helpful if I could calculate my lean body mass RIGHT NOW. ehh, how does one do this?0 -
nevermind, figured it out using an online calculator, thoguh that may not be completely accurate
using the calculation provided here, my lean body mass is 107.16 and I would need to be 126 at 15% 0 -
bump - Good info0
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I am a lady with extremely defined 6 pack abs and obliques. I like keeping my two cents simple, so here it is:
1. Genetics
2. Low bodyfat
3. Always keep a tight core in all of your resistance training
4. Good ab workout with a bit of weight, there are some stability ball exercises on youtube and some floor curnches using a 6-8 weighted ball as well as reverse crunches on the floor..
5. Initially used cardio, but for the last 10 of my 13 years of consistent workouts, cardio involves a 5-10 minute warmup (that is what a lifestyle of eating clean can do=great results with minimal cardio)..at this point I only do it to achieve extreme overall definition and it works very quickly since it is not often I do it for frequently, lengthy periods of time.
I began weight training when I was 39. I am now 52 and have never lost my abs...totally defined and even more than the average woman. I performed several types of floor crunches with a weighted ball to include working all parts of the abdominal musculature. I still do those and using a stability ball.
I am a 16 year registered nurse and a certified personal trainer with NASM. I keep my food very clean. After 13 years of this, I can say that yes, it works..but I had to work it consistently and enjoy it 0
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