Sport Can't seem to get definition in my abs?

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torihope38

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Hi! I've been exercising for a while now and eating healthy but I can't seem to get definition in my abs any tips and/or advice would be great!

I'm 17 and five feet tall my body fat % is 18 so I know that I'm under, I jog/run every 2 days and it varies from 1-3 miles, i also do toning exercises. About three times a week I work on abs and i make sure to do different exercises for abs on each day, i work on arms and legs twice a week but I have no problem there I've been doing all of this since last summer but I've gotten a lot better with keeping up that schedule since Jan. My problem is my midsection and that I can't get definition there or I will only see the definition I have first thing in the morning. I don't drink soda anymore and I cut out a lot of junk food and eating out, so my diet is really healthy now. I'm also a vegetarian so I can't eat real chicken or anything like that. Anyway what else can I do for definition or why do you think I haven't gotten definition there?
 
There's a couple of things that you need to know about fat loss... 1/ abdominal definition = very low bodyfat levels. 2/ you cannot spot reduce body fat. Unfortunately you cannot dictate where you are going to lose your bodyfat, that is a totally biological matter. You just have to keep working as hard as you can to continue losing fat and eventually your abs will show, and once you get there don't let your bf levels to get too high in the future.

As far as how to most efficiently and effectively lose fat... give up any aerobic activity and get into HIIT (high intensity interval training). Unless you want to be a middle distance runner give up the running and get into 100 mtr sprints if you can get outdoors, stationary bike with adjustable tension settings if indoors. Now... HIIT means HIGH intensity = an absolute all out effort for no longer than 30 seconds. Reason being? if you can do it for more than 30 seconds then your NOT WORKING HARD ENOUGH. The energy pathway you are accessing here will not allow you to work longer than that at Maximum effort. Take as long as you need for your heart rate to come back to around 120 bpm and do it again, and then one more time if you can. Do this on the days that you would normally run and be sure to NOT do it 2 days in a row. On the days in between do your weight lifting but get away from the "TONING" exercises and get into "strength and muscle" building exercises. I don't want to hear any noise about bulking up and getting too muscular, that's not going to happen. Bigger muscles burn more energy and approx 80 % of that extra energy will come from bf. So every extra lb of muscle you have will increase the amount of bf that your burning up 24/7 which ultimately = better ab definition.

Please keep in mind that this is a simplification of some pretty intense training, so don't be afraid to ask questions should you want to know more about it and variations of the same.

As far as your vegetarianism, keep in mind that you need approx 50% of your calories from carbohydrate, 40% from protein and 10% from fats. If your prepared to give up more detailed information about your wt, height, etc then I can help you find an approx daily caloric intake and c/p/f approximations.

Hope this helps you some and has not confused your situation
 
First of all, abs are MADE IN THE KITCHEN!
I truly believe that you need to have a good, natural diet combined with working out to achieve your goal.
Think outside the box, go to farmers markets - consume natural ingredients.
I have been keeping up with a nutrition/juicing blog that is really interesting

When I am on the go, I use a product called FRESH to substitute juicing. I love it because its natural ingredients. Don't listen to everyone who says "you arent working hard enough", you need to combine your hard work with the CORRECT FOOD and supplements. Check out the website I gave you, I swear by their products.
 
Unless you are genetically gifted to have low fat in the abdominal area, most people have to get their total body fat below 10-12% to even start to see abs, and around 8% is where they really start to show, which is why most women can't get ab definition. A body fat level below 12% is generally unhealthy for the average woman, and results in hormonal imbalances (often evidenced by irregular or non-existent menstral cycles) and loss of bone density.

kiwiinmn's advice on exercise is pretty good, but I would disagree with his advice on diet. If you are trying to reduce body fat, you need to reduce carbs, especially sugar and starch containing carbs. You should be looking for macros closer to >40% protein, 30% fats, <30% carbs (the more protien and less carbs the better) . Most people can achieve this pretty easily by focusing their food consumption on protein sources (meat, eggs, dairy, nuts, etc) and vegetables and fruits. If you are a full vegan this is pretty difficult to achieve, but if you can consume eggs and/or dairy products it is doable.
 
Thanks for your reply!! It's really informative! If you could help me get a better exercise regimen and diet for what I'm looking for that would be great!
 
I know this is probably something you have already done, but if you haven't yet. Cut out all alcohol and lower your sodium intake as much as possible as this will lower your water retention. Lower your stress as well and you will produce less Cortisol which will help you stave off fat retention.

TRIAFFECT-Fitness
 
Hey there torihope...
I am more than happy to help you reach your fitness goals.

There are a few things I need to know before we get going...

I would like a full health history form filled out to look into your physical health, I can email you this form if your open to it...

I need to know your (LBM) lean body mass so we can figure out a daily caloric intake... Have you ever had your level bodyfat measured?
What kind of work do you do... is it energy intensive?...
What's you weight training experience, have you ever tried to lift heavy weights?...
How many times a day are you eating?...
Do you know how many calories a day you are consuming?...
Have you ever been on a calorie restricted eating plan... jenny craig, weight watchers, south beach etc?

This is enough questions for now...

Keep getting back to me if you want to continue on...
 
Abs are a muscle, like any other. If you want biceps, you do curls. If you want traps, you do shrugs. You should try some sort of weighted core work. Cable crunches, weighted sit-ups, ect. You can have a low bf%, but not show abs if they aren't there.
 
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