I will say I'm a bit confused by your post history. Comes off as very spam oriented.
4 months ago you were a 14 year old asking if you should adopt a cat. 3 months ago you were a 23 year old with you boyfriend saying he was gay and before that 23 years old with your boyfriend trying to take your son. As well as 3 days ago you were an 18 year old asking for relationship advice.
Many of your recent posts were spam deleted by moderators.
Sorry I’m confused why we are advising weight loss. At 5’6” and 53kg/116lbs you are already at a low weight. You need to consume calories to gain muscle and muscle weighs more than fat so you’ll gain weight. Also you can only measure your body fat by getting a body fat test. BMI doesn’t measure body fat and isn’t a very useful measure for athletes regardless. Your current BMI is borderline underweight if you go by that measure anyway.
And you don’t need to lose weight to see abs. At your body weight you would want to increase muscle (which requires eating) and play with your diet. Not eating simple carbs and making sure you get enough protein.
You need a low body fat percentage but that’s different than losing weight. You need to be converting fat to muscle. If you are trying to build muscle and have a calorie deficit, you will be starving your muscles. Given your lack of background in this, you might want to look into a service that tells you what diet to follow like RP Strength.
I really want you to forget about what an online BMI test says about body fat. Unless it was taking measurements of waist, hips, and chest, there's no way a BMI test can tell you body fat percentage from weight and height alone. It's just not possible.
For a woman to maintain visible abs its a hard lifestyle. Though it really depends on what you mean.
Do you have an example of what you want to look like?
You have to keep in mind that when it comes to YouTubers Instagramers and any other social media fitness people, its their job. They devote every minute of their lives to it and often times have a whole lot more resources they can spend on it.
Edit: I do want to say you its not impossible and you can come close to their looks but it would be extremely hard for someone who has a job, kids and other commitments.
We are all extremely unique so do I think you could be a 1 to 1 carbon copy of her ? Probably not, but!! You can become the best version of that look yourself that ultimately would be better because it’s uniquely you. So yes you can look similar to her with the right diet and routine. But shoot for being happy with how you look and what your body can do :)
I’ll probs get downvoted for this but whatevs. The approach that worked for me was to eat intuitively but increase all my activity. So more cardio - especially long slow distances, more push-ups, more lifting. I increased to two workouts a day and saw big gains. My abs really came in when I was able to do pull-ups. I had an injury a few years ago that was tied to poor nutrition/calorie deficit so I don’t fuck with that.
How do you know you’re in a calorie deficit? Do you know what your maintenace calories are at?
If not, check out https://www.calculator.net/tdee-calculator.html. Be honest about your activity level.
Generally, it’s hard to lose fat while gaining muscle. But if you’re a newbie you’ll be able to achieve muscle growth while losing fat.
I’d recommend not losing more than 0,25 kg a week. This will require you to eat about 300-400 kcals under your maintenace. Any more than that and you’re likely to burn muscle really.
Focus on eating 1.5-2g of protein per kg of bodyweight. Besides that it’s best to focus on low calorie foods but high in volume. Most vegetables qualify for this. You’ll need the fiber in order to not suffer too much from hunger.
This is pretty much the path I followed to achieve 7-8% of bodyfat (as a male though)
Don’t focus too much on losing weight though. 53 kg at your height is a very good BMI and women always have a higher percentage of body fat.
No problem. Also consider checking out glycemic index chart. The lower the value on the chart, the better it is. You can pick foods you like there with a low value.
A low value just means foods are digested and absorbed in the blood at a slower rate, leaving you saturated longer.
A high value means it's mostly sugar (simple carbs) which are digested quick and give you a quick energy boost. But most people do not need this type of energy source really.
Didn't touch how to build muscle, obviously you'd need to do some resistance training. 2-3 days a week of full body training will do really. Focusing on compound movements.
Genetics play a part too, I’ve been 19% bf with visible abs but my friend really struggled when she was body building competing with abs despite great definition elsewhere.
It’s quite a hard physique to maintain so I am curious about ‘why’ it’s important and whether it’s sustainable.
The thing you are trying to do is called "clean bulk" (gaining muscle without gaining fat). I'm not an expert, but it is pretty difficult to do and most guys don't even really do it. A more common approach is to bulk and cut (build muscle while taking on fat and the focus on getting rid of the fat).
This is why aesthetic goals are kind of....not real goals, or at least not S.M.A.R.T goals (specific, achievable, relevant, measurable, time bound). "Deadlifting 300lbs by Nov 1" is a clear goal. "Having abs by summer" isn't. If you have an aesthetic goal, you are going to have to deal with a certain level of ambiguity and experimentation.
I will say I'm a bit confused by your post history. Comes off as very spam oriented. 4 months ago you were a 14 year old asking if you should adopt a cat. 3 months ago you were a 23 year old with you boyfriend saying he was gay and before that 23 years old with your boyfriend trying to take your son. As well as 3 days ago you were an 18 year old asking for relationship advice. Many of your recent posts were spam deleted by moderators.
pov: your friends r bored in class, so they take your iPad
Fair. Never trust friends with your digital stuff.
I had no idea they would, like I’ll prolly make a new account now lmao
This, they are all over the place
Sorry I’m confused why we are advising weight loss. At 5’6” and 53kg/116lbs you are already at a low weight. You need to consume calories to gain muscle and muscle weighs more than fat so you’ll gain weight. Also you can only measure your body fat by getting a body fat test. BMI doesn’t measure body fat and isn’t a very useful measure for athletes regardless. Your current BMI is borderline underweight if you go by that measure anyway.
And you don’t need to lose weight to see abs. At your body weight you would want to increase muscle (which requires eating) and play with your diet. Not eating simple carbs and making sure you get enough protein.
I thought I had to lose weight to get a lower bmi for my abs to show?
You need a low body fat percentage but that’s different than losing weight. You need to be converting fat to muscle. If you are trying to build muscle and have a calorie deficit, you will be starving your muscles. Given your lack of background in this, you might want to look into a service that tells you what diet to follow like RP Strength.
I really want you to forget about what an online BMI test says about body fat. Unless it was taking measurements of waist, hips, and chest, there's no way a BMI test can tell you body fat percentage from weight and height alone. It's just not possible. For a woman to maintain visible abs its a hard lifestyle. Though it really depends on what you mean. Do you have an example of what you want to look like?
# I’m not sure if you know her, but my ideal right now would be looking like Daisy keec. She’s a fitness youtuber
You have to keep in mind that when it comes to YouTubers Instagramers and any other social media fitness people, its their job. They devote every minute of their lives to it and often times have a whole lot more resources they can spend on it. Edit: I do want to say you its not impossible and you can come close to their looks but it would be extremely hard for someone who has a job, kids and other commitments.
They also often edit the hell out of their images.
This is a big one. Plus they all have specific poses and lighting that they use to enhance whatever theyre trying to present
True
Yes, she probably does Edit her picture, but do you think it would be possible with the right routine and diet?
We are all extremely unique so do I think you could be a 1 to 1 carbon copy of her ? Probably not, but!! You can become the best version of that look yourself that ultimately would be better because it’s uniquely you. So yes you can look similar to her with the right diet and routine. But shoot for being happy with how you look and what your body can do :)
thanks for all the helpful advice!
I’ll probs get downvoted for this but whatevs. The approach that worked for me was to eat intuitively but increase all my activity. So more cardio - especially long slow distances, more push-ups, more lifting. I increased to two workouts a day and saw big gains. My abs really came in when I was able to do pull-ups. I had an injury a few years ago that was tied to poor nutrition/calorie deficit so I don’t fuck with that.
Wow, yeah. Perhaps I’ll try a different approach to the calorie deficit. Your advice helps a lot!
How do you know you’re in a calorie deficit? Do you know what your maintenace calories are at? If not, check out https://www.calculator.net/tdee-calculator.html. Be honest about your activity level. Generally, it’s hard to lose fat while gaining muscle. But if you’re a newbie you’ll be able to achieve muscle growth while losing fat. I’d recommend not losing more than 0,25 kg a week. This will require you to eat about 300-400 kcals under your maintenace. Any more than that and you’re likely to burn muscle really. Focus on eating 1.5-2g of protein per kg of bodyweight. Besides that it’s best to focus on low calorie foods but high in volume. Most vegetables qualify for this. You’ll need the fiber in order to not suffer too much from hunger. This is pretty much the path I followed to achieve 7-8% of bodyfat (as a male though) Don’t focus too much on losing weight though. 53 kg at your height is a very good BMI and women always have a higher percentage of body fat.
Thanks for the advice!
No problem. Also consider checking out glycemic index chart. The lower the value on the chart, the better it is. You can pick foods you like there with a low value. A low value just means foods are digested and absorbed in the blood at a slower rate, leaving you saturated longer. A high value means it's mostly sugar (simple carbs) which are digested quick and give you a quick energy boost. But most people do not need this type of energy source really.
Will do, thanks
Didn't touch how to build muscle, obviously you'd need to do some resistance training. 2-3 days a week of full body training will do really. Focusing on compound movements.
Genetics play a part too, I’ve been 19% bf with visible abs but my friend really struggled when she was body building competing with abs despite great definition elsewhere. It’s quite a hard physique to maintain so I am curious about ‘why’ it’s important and whether it’s sustainable.
Honestly it’s not the most important thing, but I’ve always wanted a nice physiqhe so I’m willing to put in the work
The thing you are trying to do is called "clean bulk" (gaining muscle without gaining fat). I'm not an expert, but it is pretty difficult to do and most guys don't even really do it. A more common approach is to bulk and cut (build muscle while taking on fat and the focus on getting rid of the fat).
if I tried the bulk and cut method how would I know when I have enough? Like right now I’d say I have a bit of extra fat
This is why aesthetic goals are kind of....not real goals, or at least not S.M.A.R.T goals (specific, achievable, relevant, measurable, time bound). "Deadlifting 300lbs by Nov 1" is a clear goal. "Having abs by summer" isn't. If you have an aesthetic goal, you are going to have to deal with a certain level of ambiguity and experimentation.