A question about stomach definition and core building

[MuzzUK]

Hi guys! Question about stomach definition not necessarily seeking ripped abs but I am carrying a bit of fat.

When I started training I was around 74kg at 5 foot 6, and 19-20% body fat. I have been training for a while and at my lightest I was 63kg, I've started eating more managing my macros and tracking calories and I am now back up to around 68kg with noticeable mass over where I was 4kg lighter. I'd say probably in the 13% BF region now according to calipers and scales. I am not fussed about having ripped abs at this stage but when I was in the 64kg area I was looking too skinny and not eating enough to power my workouts.

I am at the stage wear I look pretty good in a tshirt I have arm, leg, shoulder, chest and back definition. This can very a lot still according to water! I really don't feel as if I need to do anymore dieting or cutting. My mid section has started developing oblique lines and very slight indents first thing in the morning. However I think I am still carrying most of my fat around this area. Is it time to start training abs or will this area continue to develop overtime? I've training 4-5 days a week and making sure I hit my squats, deads and bench 3x a week.

Wondering what peoples experience with this is? Is it a case I'll need to put more mass on then cut again or will this area just build by gaining mass as long as I stick to quality calories and food working my ass off.

[Ken Skip Hill]

Really what it comes down to is whether your midsection is as lean as you want it to be. If it isn't, you need to get leaner.

If you have underdeveloped abdominals, yes, training them will add muscle and could certainly help your overall look of your midsection. Squats and deads will still work your abdominal wall, but leaving out direct ab work is not advised.

Skip

[teamD]

I second what Skip says here. Usually when your abs aren't showing like you'd like its because you simply just have too much body fat. You can do all the crunches in the world, the change that'll take place at that body fat level will be so minuscule that you probably won't notice it. Either bring food down more or bring cardio up a bit.

[BenJ34]

I tried to use same diet and nutrition.

[Ken Skip Hill]

I tried to use same diet and nutrition.

What the hell does that mean? He didn't mention his training or nutrition.

Skip

[davg]

If you want your muscles to be more visible, you have to change your training. Put more emphasis on the problem areas to remove them. 4-5 workouts a day is quite a lot, do the muscles have time to recover? You can also look at nutrition and change if there are problems.

[Ken Skip Hill]

If you want your muscles to be more visible, you have to change your training. Put more emphasis on the problem areas to remove them. 4-5 workouts a day is quite a lot, do the muscles have time to recover? You can also look at nutrition and change if there are problems.

He doesn't train 4-5 times per day; he trains 4-5 times a WEEK.

What do you mean when you say to focus on problem areas to "remove them?" What is "them?"

Skip

[RichardSilva]

You can try to use some profelactic diet with supps.

[RIR0]

Your abs are a muscle train them. Why would strengthen some muscles and ignore others. Abs aren’t just to look pretty. However the only way to see them is to lose bodyfat. This comes from a deficit. If you want your abs to be more visible get less fat. It’s not necessarily easy but it’s about as simple as you can get.

[RIR0]

You can try to use some profelactic diet with supps.

What is a profelactic diet?

[Ken Skip Hill]

What is a profelactic diet?

It's a fancy label that basically says that your diet has been individualized so that you aren't missing any necessary nutrients so that you don't develop diseases or malnutrition, etc. My opinion is that a prophylactic diet would be something that would come from a medical professional vs a prep guy or nutritionist. It would or could involve very specific testing for allergies, any deficiencies, and then use a nutrition plan to cover all of those potential issues. That's just my opinion.

Skip

[heavyduty]

wouldn't it be great if more parents had been on prophylactics?

[Ken Skip Hill]

[Ken Skip Hill]

Hi there! It's great to hear about your progress and dedication to your fitness journey. Achieving stomach definition can be a combination of gaining muscle mass and reducing body fat in that area. Here are a few points to consider:

1. Body fat reduction: Since you mentioned that you still have some fat around your midsection, it may be beneficial to continue focusing on reducing body fat through a slight caloric deficit. This can be achieved by monitoring your calorie intake, ensuring you're in a moderate calorie deficit, and maintaining a well-balanced diet. However, it's important not to excessively restrict calories to the point where it hinders your workouts or overall well-being.
2. Progressive muscle building: Building muscle mass in your midsection can help enhance definition and create a more sculpted appearance. While compound exercises like squats, deadlifts, and bench presses indirectly engage your core muscles, incorporating targeted abdominal exercises can further strengthen and develop the muscles in that area. Exercises such as planks, Russian twists, bicycle crunches, and leg raises can help to target different parts of your abs.
3. Consistency and patience: It's important to remember that achieving stomach definition takes time and consistency. Results can vary depending on individual genetics, body composition, and overall lifestyle. By sticking to your training routine, maintaining a balanced diet, and staying dedicated to your workouts, you'll continue to make progress over time.
4. Listen to your body: While it's essential to challenge yourself and work hard, it's also crucial to listen to your body's signals. Overtraining or pushing yourself too hard can lead to fatigue, injury, or hindered progress. Make sure to incorporate rest days, allow for proper recovery, and adjust your training intensity as needed.

Respond to my post where I asked you a question or I am going to ban you. I am not at all convinced that your responses to posts from 3 years ago are not AI generated.

Skip