Low body fat/ no abs

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    Low body fat/ no abs

    Hey everyone. Even though I have low body fat percentage (not actually measured, but it is obvious imho...), my abs don't pop out. I do ab workout 3 times/week, and it is pretty intense... My calorie intake is less than needed and I do intense cardio workout 3 times/week... What do I do wrong, my fello expert-Bees ? Thanks in advance....

    #2
    Not sure … How tall are you and how much do you weigh? Is there still fat on your belly? What kinds of ab workouts are you doing? Since when have you been on this routine? How much protein do you eat on an average day?

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      #3
      Cjell 188cm, around 70kgs, no faton belly or elsewhere... To give you an idea, when I do arm/leg exercises,you can see all the muscles well defined (and I don't have much...). As for the workouts, I do 9, 1-minute sets of dynamic plank variatios, leg raises and hollow holds... I do this routine consecutively around a month, but I was doing ab routines before... As for the protein intake, I am not sure, but I try to eat pretty lean and clean (I eat a lot of fruits and around 60gr of nuts/seeds per day though...) Is it bad? My fat intake comes from olive oil and nuts/seeds...

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        #4
        A six pack needs more than just a low body fat percentage (but it's best to work on that part first, which you've already got down).

        There's also muscles and tendons.

        The tendons you can't influence. They're what presses down on the abdominal muscles, sectioning them into little bumps. Most men have a six-pack-structure of tendons, but some men have an eight pack, a four pack or even a one pack, which means they'll never have little bumps.

        The muscles are where your problem probably lies. According to the New BMI you're at 18.8 and that's not far from being underweight. For enough muscle mass to push against the tendons and create bumps that's probably not enough.
        Eating at a deficit right now is not doing you any favours, because you don't need to lose any more weight. In fact I'd suggest going up a few kilos eventually.
        You need enough protein (88 - 117 g per day) and enough exercise for muscle growth.

        Buzzfeed did a video on this, while their content is always to be taken with a grain of salt, it does wonderfully exemplify the different mechanisms behind abs.

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          #5
          What Noen said, only l wouldn't have known the bit about the tendons.

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            #6
            Noen I didn't know there was an upgraded BMI ...Thanks a lot... Even though I know the things you mentioned, I really can't make them...After every workout, my abs are quite defined, but during the rest of the day.....POOF! Gone... I really don't care about looks, just wondering if I do something wrong... I know modeling abs require special preparations, but you know...vanity...And since it seems like you know your s*it, let me ask you this: I can't eat 5-6 times a day as required for enough calories to be consumed, but I can manage 3 quite big meals... Is it wrong? What I want to know is if I can eat around 1/4 of my total calories during dinner (19:00-20:30 approximately...) Mostly protein (yogurt, chicken breast...), but complex carbohydrates are on the menu as well... Thanks in advance...

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              #7
              You can eat your calories however and whenever you want, likewise the protein.
              Your body only cares minimally and the most important thing is that you find a way that works for you.

              Your abs are defined after the workouts because then the abs are puffed up with extra blood from the workout.
              That confirms my theory that you simply lack the muscle for abs.

              But don't eat in a deficit anymore, it is not doing you any favours.

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                #8
                Noen How is it that you know EVERYTHING??? Thanks a ton.!!! I really try to eat, it is difficult though... I was overweight and sometime ago (6 years), I just ate around 600 kcals/day for 2-3 months... Since then, I have a constant fear of getting fat again... The battle is mostly mental...

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                  #9
                  Don't ask me about cars or electronics, I know nothing about those.

                  I get the fear of getting fat again. Just today I had an awful encounter with a changing room mirror in a store.

                  But food does not have the same hold over you anymore. Maybe you can use your hand as a measurement; six portions the size of your hand or three portions the size of two hands. Or more, or less, I don't know what types of foods you eat, but with a tangible measure of portion sizes you won't lose control.

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