Problem area, anyone with defined abs that can give advice with this?

[Anonymous]

Any advice how to get more firm and defined abs? Any special food or exercise i can try to get results "easier" or quicker? I know it takes time, i dont expect anything drastic to happen within a month.

I eat pretty health, i eat healthier than anyone i know actually. I don't eat dairy and i barely eat bread, kakes or anything thats full of wheat and gluten. I only eat sweets once a week, and even then its rarely a lot. I drink just a little alcohol, maybe 1-2 times a month. I dont eat junk food, and even if i do its like 5 times a year, maybe.

I work out in general 3 times a week, and i mostly do weight lifting. When its good weather i will run intervall up a mountain. im not sure how hight it is, but people normally bring food and water to just walk up to the top.

And if it's bad weather i will run interval on a treadmill, but only for like 17 min. I have well defined legs, almost a bubble butt ( would have one if i actually was bothered to do squats), i have a 27,5 inch waist, i have big boobs and big arms (genetics). But whenever i gain or loose "a lot" of weight (like 3-4 kg) i normally notice on my stomach. So it's obviously my problem area. When i was 13 i ha a very flat stomach and defined abs, and i would love to be something similar now, without going crazy with dieting etc.

So any that could give me some advice? is my only option extreem dieting?

[NotJustAnotherGuy]

I don't know why you think excluding dairy and bread from your diet is eating healthier... Dairy is a great source of vitamins and protein and bread (great source of fiber and sometimes easy protein) is complemented with the healthiest foods (meat, jams and nuts).

That aside, implementing certain uncheatable foods into your diet helps. Such as hard boiled eggs, jerky, fish fillets, and tuna. Foods such as these are extremely high in protein, low in calorie and great for hunger satisfaction. They can't be over consumed by binge eating due to their low calorie, high protein composition and they assist greatly in muscle recovery and are thus what I call uncheatables.

Beyond that, you can workout more. 17 minute intervals? I know you're not full out sprinting on a treadmill, so I'll tell you with a fair amount of confidence that, that isn't enough for a workout day. Stop believing fad article writers with there less is more bs. More is more. You want more results? Workout more. Workout so much more, that you have to eat more just to keep up with the energy expenditure.

Working out 3 times a week is nothing. You can run and lift twice a day. You want more results, it's just a matter of more effort. Also, if you want a thinner waistline for a curvier body, you can implement stomach vacuums into your routine or abdominal wrapping (however, once you're slim, for abdominal definition you want to add resistance such as weighted crunches). If you want easy / non-extreme, just keep doing what you're doing and you'll get there eventually if you logically progress the difficulty of your workouts to match your continuing strength.

Personally, I'm not in need of any extreme make over. So I prefer easy, steady progress. I'm currently doing a simple routine of push ups alternating with a day of pulls ups and I stretch legs every day. So every day either push ups or pull ups. The best routine is the one you stick with, even if that means it has to be slower paced.

[NotJustAnotherGuy]

There's a balance to keep between how much you truly desire results and how difficult your routine is.. You want your routine as difficult as possible without ever skipping a workout over 6+ months. For example, I use to want a lot of progress and as a result was running 50+ miles a week and that worked for me. I saw massive improvements. Same with lifting, I wanted to squat 300, I could only squat 200.. I did smolov and after two very brutal months was at 300. But now, I'm pretty close to my goals. I don't need extreme progress, just steady. I couldn't go out and run 7+ miles a day, I'd skip days due to a lack of ambition. That's why my current routine is so easy that it gives me good--not super--progress but it's also not so dreadful that I'd ever skip a day. Just something to consider. Maybe you're where you need to be for a routine, maybe you can afford to make it more challenging. Only you know how much more you can push yourself (and even then, it's hard to know)

[BertMacklinFBI]

if you don't wanna crazy diet then you gotta counter your somewhat non-crazy diet with more exercise

do HIIT (High Intensity Interval Training) Uphill Sprints

breakingmuscle.com/.../hill-sprints-how-to-build-muscle-and-burn-fat

the link will tell you what you need to know. another thing, don't waste your time with the treadmill.

[Akernar]

The most important is to get rid of the fat that is around the abdominal part, and that stuff is hard, I herd that cinnamon in the morning and evening is a good complement to help your diet and rutine.

[Athleticbroo]

Lol at "special food", just lower body fat % O. P its easy. For vascular abs, 7-8% for unflexed abs, 9-10%

Still loling at "special food"