Ladies with a sixpack..

terrie_k
terrie_k Posts: 406 Member
edited December 2024 in Fitness and Exercise
I'm looking for some guidance. I'd love to tone up and start seeing a sixpack before December. Does anyone have any success achieving this in less than 6 months? Im Probably 10 lbs heavier than where I should be and would guess my body fat % to be around 25. I'm not looking to just eat boiled chicken everyday either but will exercise and try to stick to a 1200 cal diet.

Replies

  • terrie_k
    terrie_k Posts: 406 Member
    Anyone?
  • tangal88
    tangal88 Posts: 689
    generally you need to go much lower then 25% BF, and it is also dependent on your genetics, and how your ab muscle form and "pop". 16%-20% range, or even less.

    are you doing anything to build up your lean muscle mass?

    What range are you aiming for in your daily protein goals?
  • jppd47
    jppd47 Posts: 737 Member
    abs are made in the kitchen. Well mostly. Get you BF% down and you will start to see them. Heavy compound barbell exercises like squats will help strength you core. Regular core exercises with help you abs look "firmer" when you BF% is low enough to show them.

    Good diet and exercise is the way to go. In a deficit you probably won't build muscle but you still need to work them so you don't lose them

    ETA: ^what they said^ genetics plays a role, everyones abs are built different
  • sapalee
    sapalee Posts: 409 Member
    Can only speak from personal experience here but I'll throw my 6 cents in :)

    I was a competitve swimmer in my teens and had a rocking six-pack. Ten years later I had gotten weak and soft. At 5'9" and 135 I was 26% BF, weak, and about 10 lbs higher than my six-pack days weight. My "fighting weight" as my hubby calls it.

    I started CrossFit in January of this year and did the Paleo challenge in Feb, have since switched to Primal at about 90% compliance. At 125, stronger, and 19% BF my six pack was back by March. This was most likely at a calorie deficit as I was not tracking at the time and the paleo diet is very nutrient dense, low-cal, and satiating.

    So, in a nutshell... high intensity exercise in combination with weightlifting (especially compound lifts) and eating "clean" has done the trick for me. Hope this helps give you an idea that it is certainly possible as our numbers look very similar. As far as specific exercises I can't pinpoint any certain ones within the CrossFit framework, I think it's just been a lovely stew.
  • B_Running
    B_Running Posts: 158
    I can't deny the science behind genetics; however, I doubt if either of my parents had a six pack (or anything relatively close) after their teenage years. And the majority of my family members could probably stand to lose 10-20lbs or more. But they've also never worked out like I do... as far as I know. My point is that, I have abs depsite what my genes show me. I believe in the mantra "Abs are made in the kitchen." Processed foods and a high intake of sodium will most likely ruin your chances of acheiving your goal.
  • B_Running
    B_Running Posts: 158
    Can only speak from personal experience here but I'll throw my 6 cents in :)

    I was a competitve swimmer in my teens and had a rocking six-pack. Ten years later I had gotten weak and soft. At 5'9" and 135 I was 26% BF, weak, and about 10 lbs higher than my six-pack days weight. My "fighting weight" as my hubby calls it.

    I started CrossFit in January of this year and did the Paleo challenge in Feb, have since switched to Primal at about 90% compliance. At 125, stronger, and 19% BF my six pack was back by March. This was most likely at a calorie deficit as I was not tracking at the time and the paleo diet is very nutrient dense, low-cal, and satiating.

    So, in a nutshell... high intensity exercise in combination with weightlifting (especially compound lifts) and eating "clean" has done the trick for me. Hope this helps give you an idea that it is certainly possible as our numbers look very similar. As far as specific exercises I can't pinpoint any certain ones within the CrossFit framework, I think it's just been a lovely stew.

    Crossfit intrigues me... do you know how it compares to Insanity? Just curious because I'm in the middle of Month 2 of Insanity and it's murderous.
  • sapalee
    sapalee Posts: 409 Member
    Can only speak from personal experience here but I'll throw my 6 cents in :)

    I was a competitve swimmer in my teens and had a rocking six-pack. Ten years later I had gotten weak and soft. At 5'9" and 135 I was 26% BF, weak, and about 10 lbs higher than my six-pack days weight. My "fighting weight" as my hubby calls it.

    I started CrossFit in January of this year and did the Paleo challenge in Feb, have since switched to Primal at about 90% compliance. At 125, stronger, and 19% BF my six pack was back by March. This was most likely at a calorie deficit as I was not tracking at the time and the paleo diet is very nutrient dense, low-cal, and satiating.

    So, in a nutshell... high intensity exercise in combination with weightlifting (especially compound lifts) and eating "clean" has done the trick for me. Hope this helps give you an idea that it is certainly possible as our numbers look very similar. As far as specific exercises I can't pinpoint any certain ones within the CrossFit framework, I think it's just been a lovely stew.

    Crossfit intrigues me... do you know how it compares to Insanity? Just curious because I'm in the middle of Month 2 of Insanity and it's murderous.

    I'm not that familiar with Insanity, just the little I hear from my sister-in-law who does (also back to her high school weight btw, two kids later). It sounds like the metabolic conditioning is really similar, the weightlifting is probably the biggest difference.
  • terrie_k
    terrie_k Posts: 406 Member
    I'm pretty new at all of this. I'm not necessarily looking for washboard but something nice and feminine. I was thinking of doing the 30 day shred then getting out to the gym and do more weights. I'm not really looking to just eat boiled eggs and chicken so I'm hoping maybe just cleaning up my diet will help. I do a bunch of sports do in hoping that'll help shed some of the baggage.
  • Klamber26
    Klamber26 Posts: 212
    I'm working towards a six pack as well, and I have seen a lot of progress towards this goal within the past two months of lifting. I would hit the compound lifts straight away. Squats, deadlifts, and even rows do wonders for the abs. Cleaning up your diet will be the biggest part of it all, though. I looked at your diary and you'll need more protein. Everyone has different opinions on how much is necessary, but my mantra is that a little too much never hurt anyone. Shoot for your body weight in grams, but know that even if you don't always hit your goal you've still probably consumed enough for muscle repair. Fat intake is also important. You want healthy fats and a good estimate for how much you need is to multiply your body weight by .35. The rest is up to you so long as you're in a little bit of deficit. Too much of a deficit will break down muscle, so don't go overboard on the cutting.

    That's about it. Good macros, a deficit, and lifting heavy and I'm confidant you can get the body you want :)
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