When my abs appeared in high definition at age 50 trust me I was just as shocked! While abs are fun and aesthetically pleasing, they are not necessarily an indicator of health. They also do NOT come from some specific ab workout. There are several factors at play!
Age 48 to Age 51
The truth about ABS:
1. Body Fat Percentage Matters
- Visible abs are primarily about achieving a low body fat percentage. For women, abs typically become visible around 18-22% body fat, but this varies. (my current BF is around 18%)
2. Nutrition Is Critical
- Abs are “made in the kitchen.” A balanced diet focusing on whole foods, lean proteins, healthy fats, and complex carbs is essential for fat loss. I would say this is about 80% of the equation!
3. Spot Reduction Is a Myth
- You can’t target fat loss in one specific area, like the abs. Fat loss happens uniformly throughout the body based on genetics and overall fat loss. Genetics can play a partial role. For me personally I can maintain abs year round eating in maintenance or sometimes a surplus. My body tends to carry fat around my lower body (booty and thighs)
4. Strength Training Supports Fat Loss
- Full-body resistance training increases muscle mass, which boosts metabolism and aids fat loss, helping to reveal abs. My strength training routine of 5-6 days per week plays a major role in revealing my abs. I am consistently engaging my core while I lift!
5. Core Exercises Build Muscle Definition
- While diet reveals abs, core exercises like planks, crunches, and leg raises build the muscle structure underneath. I work my abs like my other muscles. I aim to progressively overload them! I love doing weighted ab exercises. I include abs/core in all of my LIFTING PROGRAMS.
6. Cardio Helps Create a Calorie Deficit
- Moderate-intensity cardio and SIT (Speed Interval Training) can help burn calories and reduce overall body fat. My personal preferred cardio is WALKING! It’s magic! Lots of steps daily!
7. Consistency Over Perfection
- Long-term consistency in training and nutrition is more effective than short-term extremes for achieving visible abs.
8. Hormones Play a Role
- Hormonal imbalances, especially in midlife, can affect fat storage and metabolism, making it harder to reveal abs. Make sure you stay on top of hormones in middle age. I have a blood panel done once every 6 months with my functional medicine doctor. Focus on resistance training to build muscle!
9. Stress and Sleep Affect Results
- High cortisol levels from stress and poor sleep can increase fat storage, especially around the midsection, hindering ab visibility.
10. Hydration and Bloating Influence Appearance
Staying hydrated and avoiding foods that cause bloating (like excess sodium or processed carbs) can enhance ab definition temporarily. Try cutting out the processed foods and see what happens!! You just might blow your own mind!
I lift 5-6 days per week progressive overload and work abs 2-3 days a week at the end of a lower body day. Here is a link to my LIFTING PROGRAMS.
My goal is to hit 10k steps per day 7 days a week. I do this through walks and hikes. It’s a bonus if I achieve more steps. I do not drink alcohol or eat processed sugars.
Here is a list of regular foods I enjoy to maintain abs year round:
Proteins
Eggs, egg whites, greek yogurt, cottage cheese, beef, chicken breast, chicken thigh, salmon, white fish, shrimp, lean ground turkey (93/7), protein powder (Clean Simple Eats is the best! Use code ALICIAE for 10% off), Protein Bars (G2G are my favorites. REAL FOOD! Use code MIDLIFEMAVEN for 15% off)
Carbs
Ezekiel bread, oatmeal, sweet potatoes, fingerling potatoes, white rice, brown rice, quinoa, chickpea pasta or brown rice pasta
Fats
Nut butter, grass fed butter, olive oil
Fruits
Berries of all kinds, apples, bananas
Veggies
Spinach, broccoli, cauliflower, green beans, snap peas, asparagus
I hope this helped to bring a little more understand around revealing abs. More than anything in midlife, your focus should be on building muscle and properly fueling to feel and perform your best. The results will come with time and consistency. Love you!!!!
