How to Achieve Visible Abs: a Scientific Look into Body Fat Percentage and Muscle Gain

Introduction

Many people aim to achieve visible abs for aesthetic reasons, but it’s important to understand the science behind it. A Reddit user, Lookatu, shared his weight journey and questioned the ideal weight to achieve visible abs. Gl0ry and other users provided helpful insights about the importance of body fat percentage and muscle gain.

The importance of body fat percentage

Gl0ry emphasized that visible abs are related to body fat percentage, more than weight. Lookatu’s scale shows that he has 18% body fat, but Gl0ry suggests aiming for 13% to see results. Cardio and interval training may help burn fat, but lifting weights at a caloric deficit can also be effective.

The role of weightlifting and caloric intake

Digitalmasta1 and MemorableCactus encourage Lookatu to lift weights to burn fat and maintain muscle mass. According to Digitalmasta1, a calorie deficit is essential to losing fat, but it is important to retain muscle mass. MemorableCactus also highlights the significance of protein in building muscles. Gl0ry adds that eating at a caloric surplus (+300 - +500 calories of your maintenance level) while doing the ICF 5x5 program may help gain back the muscle Lookatu lost. Once he reaches his desired weight, he can start eating at a caloric deficit (-200 - -300 calories of maintenance) while continuing to lift weights.

Tips on weightlifting and muscle gain

Gl0ry recommends the ICF 5x5 program, which is a full-body program that focuses on muscle gain. However, Gl0ry advises against eating at a caloric deficit and just doing cardio because muscles will be primarily lost instead of fat. On the other hand, according to Arabianmango, lifting weights can help lower the body fat percentage, which can result in visible abs.

Conclusion

Achieving visible abs requires understanding the importance of body fat percentage and muscle gain. Cardio and interval training may help burn fat, but weightlifting at a caloric deficit with proper protein intake may help retain muscle mass and burn fat effectively. Ketosis, which severely limits carbohydrates, may also help burn fat. To achieve visible abs, it’s important to combine the right exercises with proper diet and nutrition.