For guys, it’s almost all diet rather than training because most males have well defined abs under the bodyfat but for females, they do need to work on their ab muscles a bit as well.
In your case, however, it seems that you probably have enough muscle beneath the bodyfat so you most likely just need to increase your energy usage or reduce calorie consumption.
In short, BURN FAT!! But make sure that you keep the muscle intact, make sure you take enough protein and keep working out like you are probably already doing.😊
You have a really good physique btw😊
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Thank you so much😆
I'll do my best to lose weight! Is stretching effective?
Stretching is effective AND important, yes. It can really help your muscles recover.
Make sure you do the dynamic stretching before you workout and the static stretching AFTER you workout. You can look up the difference between the two.
by the way, how do you have such a toned body and yet a babyface?😜
There are mainly some core building top abs exercises you habe to add up into your workout. Basically each single person has got absolutely and some do hapoen to gind it hard to make them visible. And once tbey are visible they have a different shape a tone.
Crunches. Reverse crunches. Abs pull down. Leg raises. These can help you well in order to push those abs out. @m_o_m_o
Not that a professional but from many own perspective of how I do build my own and those are the prime workouts I do push in more often. And most of the gymrats advice on doing that @m_o_m_o hope you can tell from my abs
For the hanging leg raises you can do 3 sets for 12 reps with ya legs foldedd. Then after that you can do with the legs straight once again 3 sets for 12 reps n that is Done.
Personally I'm a big advocate of calisthenics. There's quite a few benefits of calisthenics over weight training, as well as some downsides. Personally, I combine the two. I have 11% body fat and a six pack. I'm mostly whole foods plant based and very active.
If you get a pullup bar that juts out of your door frame, and then hang some gymnastic rings down from them. Having to stabilise your body on the rings means your body vibrates, each exercise you do give you a major core workout which makes the usual junk such as sit ups look like child's play! The key is to find the correct progression so you can progressively overload in the 8 reps range. That's the difficulty of calisthenics, although it actually only requires a bit of knowledge, it's really easy to do. Also minimal equipment is required so you can work out at home. Equipment wise you only need a pullup bar, some gymnastic rings and parallettes. Once you get stronger you can buy a dip belt to attach external weight, but you can also progress without added weights.
Some exercise suggestions and progressions: negative dips > dips > weighted dips pushups > archer pushups > pseudo planche pushups. frog stand > straight arm frog stand > tuck planche pike pushup negativess > pike pushups > pike pushups elevated or with parallettes for greater range of motion > hand stand pushups Negative/banded pullups > pullups Body weight rows > archer ring rows body weight bridges for reps. Legs are a bit more limited. Body weight squats and pistol squats can get you somewhere. But I deadlift and barbell squat. hollow body hold and tucked l-sits to v-sits.
If you want any more advice about this feel free to PM.
To get abs, you'd be better off strengthening your core while also losing body fat. But I urge you to not only focus on losing body fat, but to focus on nutrition as well. As they will aid in the appearance of how toned your body looks. For instance, It wouldn't matter how well I trained if I kept eating an excess amount of sodium causing my body to retain water & appear bloated.
And what makes losing weight easier is if we focus on eating foods that don't spike the blood sugar if we don't need it to be spiked; while also helping our hormones remain stabilized. I like to always say to "eat for the energy you need." So if you're not going to be doing anything for the rest of a day & you've got calories to spare, you'd be better off eating a low glycemic load food that is high in fiber &/or protein since they leave you feeling more satiated.
And that will work to your benefit even more if you plan on intermittent fasting, which I also highly recommend. Adjusting a good fasting routine into your schedule can help burn body fat a lot more quickly. I prefer to fast before bed & after I wake up. I find that it's easiest that way.
But here are some great exercises that help tone my abs:
And while you're doing them, really focus on: • How often you're breathing (for optimal blood flow) • Holding in your core as tight as you can (to prevent bloated abs) • Doing slow & controlled movements (for best progression)
Also, I recommend training whatever muscle you want to prioritize first. As you'd have more energy to really put in the effort.
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Originally, it would be best to go to the gym, but I'm not good at the gym, so I'll do my best with training that I can do at home.
A full on six pack is unsustainable for a natural female body. Let's get that out there at once.
The body fat percentage needed for full on six pack on a woman (where you can count the 6pack without flexing) is well under 15%, where the diminished available fat also starts to affect you hormonally.
Now that's not to say you can't have a well defined, fit midsection (visible lines, no soft belly, but no sixpack) given proper training and diet. Aiming for 16~20% boyfriend and developing your core muscles will give you a clean fitness model look.
Good news are you're not far off. You're shapely already and I'd estimate 25~27% boyfriend at the moment. Train your core, there are many guides on-line and I won't go into detail. But don't forget: body fat is lost on your whole body, targeting your midsection alone won't ever give you a fit body. As a woman, full body exercises and all exercises involving your legs are the most likely to increase your resting metabolic rate by increasing overall muscle %. Your legs are your biggest muscles and they can absorb a lot of the kcal you intake.
As for timeline, assuming dedication, and a sustainable diet, you could be aiming at losing 0.6lb of fat per week at most. Assuming 110lb weaight (cause I don't know your height or any other information), a 4% loss (around 5 pounds of fat) would be noticeable and would take you at least 8 weeks. As you progress, it becomes harder to lose fat without losing muscle, so another 12 weeks to drop another 4%. Being optimistic (and dedicated) you could be looking at a well defined body in under 6 months with very moderate weight loss.
Hope that helps.
PS: I still need to lose about the same amount ao what do ya say? Competition? 😂
It depends on how often you train, what you eat, which muscles you're targeting etc.
After I got my bodyfat down to about 12% I started adding lower ab and oblique exercises to my routine, and at 30 days in training core twice a week I'm seeing minor changes. I expect to see actual results in another couple of months.
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Is it possible to lose weight in part by that method?
Yes. Ultimately weight loss is pretty simple: If caloric intake is lower than caloric expenditure you lose weight, and the greater the margin the faster the loss, and vice versa.
I lost weight by exercising and keeping a 700 calorie deficit for about a month, and went from 18% to 11% bodyfat.
For a woman it’s just a bad idea. You’re not supposed to get down to such a low level of body fat, and in order to do so you have to somewhat starve yourself. It’s unsustainable.
One of the most damaging myths of the fitness industry is that lower fat automatically equals more healthy. It doesn’t.
Developing a six pack and seeing it are two different things. Developing is doing core training. But visibility depends on the fat layer on it, so that is nutrition. You must be very low fat to see them. But for females that is a duality. Low fat means also loosing female curves (e. g. boobs). So it is up to you to find the optimum that you still like.
Eat right, get good sleep, drink plenty of water. Workout your abs every day, do strength/weight training. And you should start seeing results within a week or two
It is more difficult for women to get six packs because six packs are more about fat percentage than anything else and women naturally carry a higher fat percentage
At this point your not going to lose weight, I'm guessing. You will start building muscle and syart to weigh more. I don't think it will take long to get your abs, just depends on how hard you work.
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