Gym on Sidechat | does anyone have any advice on how to lower body fat as a woman? i've been eating 1300-1500 cals, doing ab circuits and cardio 3-4x a week and my stomach is flat but i'm not seeing the definition i want. any pointers?

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Gym 3w

does anyone have any advice on how to lower body fat as a woman? i've been eating 1300-1500 cals, doing ab circuits and cardio 3-4x a week and my stomach is flat but i'm not seeing the definition i want. any pointers?

Anonymous 3w

So what do if your stomach is flat but you still can’t see abs then it’s not your diet you just need to increase the workload. Your muscles have to be big enough to push against the skin to be seen. Although you said you’re already doing a circuits so honestly just give it time. As long as you stick with it you will build muscle and slowly be able to see them more and more

Anonymous 3w

What #1 says only works if you put on a significant enough amount of muscle to noticeably change your total daily energy expenditure. One way or another, you'll eventually have to eat less calories than your body burns daily. Any sort of exercise is going to be much less effective than simply eating less calories.

Anonymous 2w

if your stomach is flat but you're not seeing definition, that means you don't have enough muscle. start doing weighted ab exercises (cable crunches, leg raises) to failure. do not reduce your calories further. you'll get thinner, but not as defined as you want. you need muscle.

Anonymous 3w

Look into power lifting and building muscle. Muscle burns calories at a significantly higher rate than body fat. Take a break from dieting if you've been dieting for a while and focus on building muscle for a few weeks then try to diet again. Cardio seems like the way, but it's more icing on the cake than it is the king. You gotta hit the squat rack and free weights.

Anonymous 2w

I would NOT reduce your caloric intake, to build muscle focus on ab exercises that you can add weight and eat at maintenance at a minimum

Anonymous 3w

Get more protein in

Anonymous

#1 2w

thanks i appreciate ur advice.. due to time constraints i haven't been lifting as much as i used to this semester, i plan on getting back into it in jan when i have more time, which is why ive been sticking to cardio. do u think going back to my maintenance (1600-1800 cals) will be counterproductive and make my abs less defined?

Anonymous

#2 2w

thank you! so ru saying that reducing my intake to 1200-1400 calories will increase the definition?

Anonymous

#3 2w

i already am tracking 80g-100g per day (i'm 5'5 and 120 lbs).. should i be doing more

Anonymous

#4 2w

thanks for ur input!! so as of rn i've been doing 2-3 sets of my ab circuits and i like to add 15lb dumbbells. do you think that increasing the weight i currently use will help with definition?

Anonymous

OP 2w

If you do not plan on lifting, probably.

Anonymous

OP 2w

Make sure it’s complete protein. IE milk, whey, eggs, meat.

Anonymous

OP 2w

Yes if you are tracking correctly, and you decrease your calories from what was your maintenance, you will lose fat and your abs will be more visible. (A slight note I should add is that based on your height and weight, if you haven't already been losing weight, you've been tracking your calories incorrectly. But as long as you decrease the calories as a whole, it doesn't really matter what number you calculate if you're consistent)

Anonymous

OP 2w

Yes, assuming you are doing the exercises reasonably close to failure

Anonymous

#2 2w

ive been tracking everything pretty well, but i've been eating at this calorie range since june. i lost weight quickly at first but now im kind of stuck at 120.. not sure if i hit a plateau, but i promise ive been tracking diligently lol.. just don't know why its slowed so drastically

Anonymous

#5 2w

i'm just concerned that my metabolism has adapted to my deficit and that if i begin eating at maintenance again, i will gain weight back.. any tips on how to go back to maintenance without gaining more weight?

Anonymous

OP 2w

you will gain a little. but most of it should go to muscle building.