My Abs Won't Show!

dancinrascal
dancinrascal Posts: 204 Member
edited December 2024 in Fitness and Exercise
I do some form of exercise 5-6 days a week and weigh 110.2 lbs and I am 5'7. (I know that sounds really gross and skinny but I have a very narrow frame). My abs won't show and I still have a little bit of pooch that never goes away...ever. Also, whenever I eat, my stomach puffs out a lot. Am I just weak?

Replies

  • ExplorinLauren
    ExplorinLauren Posts: 991 Member
    I've heard eating clean is the best thing you can do. Esp if you are that small that any little thing gives you bloat. But, I'm not 100% sure. lol Sorry I can't be more help!
  • trelm249
    trelm249 Posts: 777 Member
    Visible abdominal definition is a function of body composition more than it is a result of a lower number on a scale.

    For muscle to be visible it must actually be present.

    Make a greater percentage of your calories come from protein. For you that should be around 110 grams per day.

    You say you are exercising 5 or 6 days a week. That's great.

    Make sure you are doing some serious resistance training 3 of those days to stimulate your existing muscle and not lose it. Just a heads up, if your not currently doing any resistance training and you start, you will gain weight for the first two weeks. It will be somewhere in the ballpark of about 4 pounds of fluid that you will retain as your muscles adjust to the new stress. It is temporary and nothing to freak out about.
    The point of the resistance training is to improve your body composition. You will fill out your skin more and have a more firm appearance. This results in more defined arms, legs, shoulders, *kitten*, and eventually abs. It will take time but you should notice some results in 8 to 12 weeks.
    Programs that can help would be "New Rules of Lifting for Women", Starting Strength, or Stronglifts 5x5.


    Also, make sure your eating enough. With your height, weight, gender, and age, your lay in bed and breathe metabolism is in the ballpark of 1350 calories a day. You have already stated that you do way more than that. At your height and age 1800 calories a day is pretty reasonable for a floor. Depending on how your body responds to your activity level, you may need to eat more.

    Chunk the scale. In your situation it will only make you a complete head case. The tape measure will be far more accurate on your progress. Your clothes will fit you differently and the mirror will show some evidence in 8 to 12 weeks

    After all that, you can also ignore all this and do whatever. I wish you the best on your journey.

    Check this link out though:
    http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
  • kalynn06
    kalynn06 Posts: 368 Member
    At 110 lbs you are underweight by all standards that use scale weight even with an extremely small frame. If you have been eating a severely limited diet, you are probably hanging on to water giving a more bloated appearance.

    No matter how little you weigh, you will never have that lean, toned appearance without changing body composition.
    Probably, the best idea is to eat maintenance for 118 lbs or above (the lowest healthy scale weight for your height) and your current activity level. If you've been eating much lower, gradually increase the calories. Take a week off exercise to recover eat and let your body adjust and then add heavy strength training to your workouts. You may (very slowly) put on a few pounds but you will increase muscle definition and get the appearance that you want. You'll actually look slimmer and healthier. To really get good results, I'd say not to weigh yourself for at least 6 weeks and rely on pictures and measurements instead.

    Also, consider conulting a nutritionist or other professional to help with evaluating body composition and setting healthy goals.

    Best of luck!
  • dancinrascal
    dancinrascal Posts: 204 Member
    Thanks everyone! my small frame is genetic....my mom is the exact same way. I eat when I am hungry and stop when im full, and my weight is usually between 110.2-112.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Visible abdominal definition is a function of body composition more than it is a result of a lower number on a scale.

    For muscle to be visible it must actually be present.

    Make a greater percentage of your calories come from protein. For you that should be around 110 grams per day.

    This.

    And make sure a great percentage of your workouts involve heavy weights.
This discussion has been closed.

Categories