Advice for all of you on the TRUTH to get abs !

That's indeed good advice!

 

How much body weight? Cuz im with 80kg and have-+ 9% of body fat and altough i have a very shaped Adonis belt(even vains can be seen there) and rounded shoulders , my 6 pack is still very small looking, i can feel the muscles but only on a type of light it can sees a little of my Six pack

 

I heard somewhere that you lose fat evenly throughout your body, is this true?
A goal of mine is to get 6-pack abs and I can kind of see them, but it's obviously my body fat is still too high lol, I just do jumprope almost every day for about 10 minutes (weighted rope)
What I'm eating could use some work too, but assuming my diet is okay what else would I need to do to on top of what I'm doing, because it feels like I'm burning just as much fat as I'm gaining back

 

No and yes. There's no such thing as spot reduction, so you can't choose where you lose fat, but you also don't lose fat evenly throughout your body. You don't store it evenly either. There are some areas where you store more fat than others, and there's a certain order to your fat gain. There's a rule you can apply: First on, last off. In other words, the first places your body starts storing your fat when you're gaining fat, are also the last places to get lean when you're losing it.

There's a reason you've never seen anyone with huge obese arms and 6-pack abs, because the lower abdomen is one of the first places where you store fat, so even guys who are relatively lean often still have a little bit of fat there. You have to get really lean to truly get rid of the fat around that area, since it's one of the last places to get lean.

It goes beyond just storing more in some areas than others too, there can even be discrepancies between each side of your body. For example your left bicep might have slightly more fat than your right. (Usually it's so little you can't actually notice it, and would only know if you had a DEXA scan)

So it's not that you lose fat all over evenly, but it's that you can't lose fat in just one place, so to get fully lean, you have to lose fat all over, and there's no changing the order it happens. If you want those abs, you need to get very lean since it's one of the last places to go.

Also bonus tips for anyone reading this thread:

- You do still need some abs to see. An emaciated anorexic's abdominal muscles are showing, but it doesn't look like they have a 6-pack. You don't need your abs to be particularly developed, but if you're 100% sedentary and have never worked out your abs, then be prepared to also spend some time building up that muscle if you want your abs to look good. There's a saying that abs are built in the kitchen (i.e. by losing weight), but there's an even better one, that abs are built in the gym, but revealed in the kitchen.
- Genetics will determine 4-pack vs 6-pack vs 8-pack vs some other unusual variations. Those are just muscle insertions, you can't change them, working out more won't take you from a 4-pack to a 6-pack, that's just the way your abs are shaped. There is one exception to this: Sometimes you're just not lean enough to yet see all your abs, so it can look like you have a 4-pack when you actually have 2 more just hidden away under that last layer of fat.
- If you're lean but your abs aren't showing, 9 times out of 10, you're not actually that lean. MOST people underestimate their body fat %, by a HUGE degree. Most guys who think they're 15% body fat, are 20-22%+, most guys who think they're 12% are more like 18%. Unless you have literally 0 muscle mass and are wasting away, you're not below 12% body fat if you can't see abs. If you can't even see an outline, you're above 15. It's all good, it's hard to judge your own body fat % because we have such a skewed view of ourselves, just means you gotta lose a little more.

 

Yeah people probably still believe in losing fat in just 1 spot, since they

Thanks for the info! I'm hoping I'm in the 6-pack-but-looks-like-a-4-pack group, lol. Right now it looks like the last 2 are invisible, but it's higher up on my stomach sooooo hopefully hahaha

 

What? With that amount of body mass i have to have 90kg? Im with 1.78cm , i dont want to have 90kg i achieved my goal of 80kg Now i want to get less fat but mantain the kg

Im with 9.8 i check it Now, somehow my mind tought it was less ahah, still i had 8.6 and it was the same almost

 

I'm 186cm @ 70kg (yeah, life-like toothpick) with difficulty putting weight on from emotional issues. However, even at this weight, I still don't have a 6-pack; on the contrary, I have quite some visceral fat (that's in-between the organs). In addition, I eat a mostly plant based diet, so I attribute the existence of my visceral fat to my current emotional state.

I believe our bodies are intelligent enough to sense subconsciously that hardship is either here or about to come, from ancestry, and then prepares itself for survival; it's just my theory that the gut is so important to survival that stores of energy are first being created there, in the abdominal area. I'm pretty certain that once my anxiety/fear comes under healthy control, I will also get a 6-pack and start build body-mass other than fat.

I strongly believe that we've fallen into the pharma trap that we can take a super-complex system like our body and dial in this hormone or reduce that chemical compound and then all is ok; the body is so complex and is constantly seeking to get into a homeostatic state that us trying to eat less or exercise more could do more damage than we imagine.

 

Yes, most people underestimate their body fat percentage, 9% is VERY lean.

 

That's insane, his striations have striations, afaik the lowest a man can get is 3%, don't know if that has been done before. It would probably be pretty unhealthy.

 

Dexa ? Cool name whats that?


Thanks man! What bothers me is that my Adonis belt is very shred and the ABS no no, also i have alot of vains on my arms and some in legs , and rounded sholders

 

I have a friend that was also skynny like you and tall but started to do gym and +- year and half he got much better ! So can you


Só you think Thats primal? I was born with very strong legs , my calvs were big since i was born, that means that i was born to BE a Runner?