Low Body Fat But No Abs? (3 REASONS WHY!)

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Low Body Fat But No Abs? (3 REASONS WHY!)
Lean but no abs? There are a few main reasons why this might be the case...
Reason #1: Your body fat percentage is not as low as you think.
Most people way over-estimate how lean they truly are. In my experience, if you take most people's estimated body fat percentage and add 3-5% extra to it, that's usually closer to what they actually are.
Many people complain about having a "low body fat percentage but no abs", when in reality they're well above the 15% body fat level needed in order to simply START seeing six pack abs poking through.
Just how lean to see abs clearly? For well defined six pack abs (when flexing) you'll likely need to be somewhere between 10-12% body fat, which is quite lean and not easy to accomplish for most.
In most cases, if you think you have low body fat but no abs, the simple truth is that you don't actually have "low body fat" to begin with.
Reason #2: Your body stores a higher percentage of fat on your stomach.
Everyone stores their fat a bit differently throughout their body (this is mostly determined by genetics), and this will affect just how low your body fat percentage needs to be in order to see your abs.
If your body preferentially stores a much higher amount of your adipose tissue as belly fat (such as in my own case) getting clearly defined six pack abs is going to be a longer road and a bigger challenge.
14% body fat but no abs? 12% body fat but no abs? Assuming you're truly at those body fat levels, it could just be that your individual fat distribution does not flavor having a very lean stomach.
You can certainly still get there with enough effort if you truly want to, but you're going to need to lower your overall body fat percentage lower than the average person.
Reason #3: Your abdominal muscles are not sufficiently developed.
If you truly have low body fat but no abs, part of the reason may just be that you need to perform a higher amount of direct ab exercises and ab workouts in order to really get them to show through.
Compound movements provide some stimulation, but it's not enough to maximize abdominal development and really carve out that clear separation you're after.
High rep "ab circuits" are not ideal - the abs should be treated just like any other muscle and trained through progressive resistance training in the same way. I recommend 10-15 reps per set going within a few reps of failure.
Some of my favorite ab exercises include kneeling rope crunches, hanging leg raises, reverse crunches and plank variations.
So, if you have low body fat but no abs, those are the 3 things to examine. If all 3 are taken care of then you'll be on the proper path toward your goals. Hope you found this helpful.

[@Sean_Nalewanyj]

💪 Important Reminders: 1) Get your free custom fitness program at www.SeanNal.com/custom 2) Use coupon KZbin15 to save 15% off your first order at www.RealScienceAthletics.com 3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj

[@juanpablovelardez4952]

@Luka Stemberger Same here...🤨

[@joojotin]

My question is, why are you giving it for free? :) Is It for beginners only?

[@varindersingh2438]

Same here bro. I filled my details nd u sent an email that i will get back to u in couple of days now its been more than 2 weeks. Budy still waiting for ur free program

[@countysheepdog55]

I don't know or care my b-fat % but *my abs are blocks at almost 53 years old.*

[@Sean_Nalewanyj]

@@varindersingh2438 I replied to you already and said to fill the form again. I had a temporary website issue. I've sent hundreds of programs out at this point.

[@mrtoastpotato2249]

You forgot 4. Actually having a six-pack but having some serious body image disorder

[@Sean_Nalewanyj]

There's that too, yep.

[@zachpeterkoski1664]

I almost think this is me. Like i look in the mirror and see a 6 pack but then ill look at pictures of more shredded physiques or maybe even around a similar body fat % to mine and ill start to question myself, thinking the % isnt low enough

[@theatheistbear3117]

@@zachpeterkoski1664 Many of them take Steroids or a similar drug.

[@ayhamshaheed7740]

@@zachpeterkoski1664 i always feel the same lol. But my 3rd set of six packs arent properly defined so im probably not there yet

[@user-ct8ii6ms7c]

And don't forget the standards they have. Its hard to beat the photoshoped, great angle, lights. Full of PEDs, bodies of social media.

[@Sean_Nalewanyj]

I'm sure 99% of people are aware of this, but just in case... the picture at 0:45 is of course a joke and is just a random stock image from google. If you ever send me a direct message I would never share any part of it without permission.

[@varindersingh2438]

Still waiting for ur free progam sean. When will u get back ?? Its been more than 2 weeks ?????

[@djmsup]

Why so many question marks

[@BruceLeroyUK]

@@djmsup because he thinks he'll get the program quicker with the extra question marks.

[@Sean_Nalewanyj]

Varinder Singh we had some temporary issues with the mailing sever a couple weeks ago so I probably didn’t receive it. Please fill the form again and I’ll have it back in 2-3 days.

[@varindersingh2438]

Sean Nalewanyj @ ok sir. I will do it

[@theogpill]

Every gym bro thinks they are 10% bodyfat when they are closer to 20%, lmao.

[@donnn-ow4rj]

Very true lol

[@anddudewaslike]

I thought I was between 18-19%, my first dexa scan set me straight at 23.1 lol

[@donnn-ow4rj]

@The Contrarian very true..

[@TofuTO]

That was me, until I started following coach Greg.. I'm now literally at 15percent

[@GlowingPickle]

Yeah, last week some gym bro told me I have to compete because I'm 6% bodyfat. NO WAY I'm 6%😂 I store more fat on my legs but still, 6%.... That's 3% away from dying 😂

[@nickodicko8866]

Coach Greg’s laser vision is the most accurate body fat test

[@AronHallan]

A ZEEEEEROOO! % chance of error

[@Marta1Buck]

@@AronHallan 0.4% of error.

[@omartameem1262]

😆

[@r0yce]

Accurate 99.7% of the time.

[@anddudewaslike]

"Most of the day's spent in a shirt anyway" Not while I'm working from home in quarantine LOL

[@Sean_Nalewanyj]

😂

[@cranjismcbasketball2118]

im pretty sure im about 90% bodyfat... give or take!

[@Arrowgamesefootball]

😅😅🤣🤣🤣🤣

[@monkman5263]

I’d say u 4-5% off your guess so ur probably 99

[@MotorcycleMan79]

That sounds....single

[@blainew79]

Hey! An impractical jokers fan, that’s my favorite show 😃

[@daniellarson8291]

Are you a fuckin Snorlax or something 😂

[@pedroreyes9165]

We store far in the same place. I’ve never known why I never had abs, even at my leanest. It’s amazing to hear someone being so honest and clear about it. You have gained a subscriber.

[@Sean_Nalewanyj]

Welcome to the channel

[@Hunterwindle]

@@Sean_Nalewanyj you truly are helping everyone in the community by showing us what to do instead of buying a shity supplement that will supposedly help us

[@NaturalHypertrophy]

0:48 How did you get this picture of me

[@Sean_Nalewanyj]

🤣

[@ads3827]

Hey Sean, what would you say your current body fat percent is?

[@BurnMyEyes0107]

The rona done you dirty bro 😆

[@nazbah5929]

Lmao

[@Sean_Nalewanyj]

@@ads3827 I'm usually 12-14% - at the moment probably 15-16% as I got a bit soft during quarantine. I'm doing a mini cut right now to get back to the 12-14% range.

[@DanBeitzelMusic]

Im in the same boat. Fat accumulation around the gut is my genetic downfall. I recently cut hard for 6 months.. I was the leanest ive ever been.. Separation in all my muscles, face was skeletal looking, but still had a layer of fat on the belly. It finally came to a point that it simply wasnt worth it to grind that little bit of belly fat considering I completely disappeared in a t-shirt.

[@Sean_Nalewanyj]

I hear you. I’d have to be sub 8% to truly have a ripped midsection, and that’s not gonna happen.

[@RedorBlueDaily]

Why isn’t there a solution to this I’ve worked my as off and still don’t have abs at low body fat percentage this sucks

[@DanBeitzelMusic]

@@RedorBlueDaily train your abs to get them more pronounced. You probably still arent as lean as you think. You really need to dig and dig

[@davewebster689]

Still trying to get rid of the last of the flab around my belly. The rest of me is skinny af. I'm not giving up until i get a 6 pack, but damn, i feel like every kilo off is super hard

[@jurgenklopp156]

@@davewebster689 I had a similar situation. I was lean as heck but only my upper two abs would show. But then I decided to directly target my abs and now they pop. I’ve realised abs are a muscle just like ur biceps chest etc. to get them to pop u have to train them and make them grow. So that’s what I did lol.

[@brianbachmeier34]

I tend to store most of my fat between my feet and chin.

[@victorsuarez3]

🤣🤣🤣

[@raybiggy1363]

Finally some information that makes sense. Thanks a lot Sean, much appreciated.

[@xxikxx101]

Excellent video. I definitely store most body fat in my midsection and still look lean in my upper body and legs at at a higher body fat. Exactly like you said, for some guys like myself cutting to a level of body fat in which my abs pop requires long term sacrifice, way past below 10% and my face ends up looking shrunken/unhealthy. Ranging from 12-14% my energy levels are steady, my strength is there, and I feel great. Huge fan of your channel. Love your preworkout, it’s exactly what I’ve been looking for!

[@duskbeats3368]

Dude you’re the freaking best. One of the few people that actually keep it real. Thank you 🎉

[@Neurofunkworldwide]

I found you through your criticism of Thomas DeLauer video and man, I'm glad I did. Already signed up for your personalized fitness regiment and your channel is awesome.

[@MavrosLos]

Great video, really helpful, thanks Sean!

[@noneyobusiness7331]

I can only imagine the amount of vitriol you get for making videos like these - thank you for telling us that it's insane to keep constantly cutting, and tell us that it's ok to have some fat around the middle!

[@phntnaz09]

when I saw the title I rolled my eyes and I was like: "Oh this is one of those bullshit videos where he says that u need to do these special exercises that will remove your belly fat" Well.. he prove me wrong. Everything he said was on point. U got urself a new subscriber :)

[@Sean_Nalewanyj]

Thanks! Welcome to the channel

[@LMQC]

First video I've watched of Sean's in years. No bullshit in the past, still going strong today. 10/10

[@12345678abracadabra]

the ab wheel with proper technique is 🔥

[@matthewkerswell1450]

Most under rated fitness channel on KZbin. Keep it simple, no gimmicks 👍

[@arise3707]

Solid content like always! 🔥

[@JoeyCentral]

Solid information, Sean. Personally, I like the anti rotation, anti extension, and anti lateral exercises for my core training as it not only helps build muscular development, but it also is safe to do as it doesn’t compromise your spine. I’m sitting at around 15% body fat or so myself and still have mostly visible abs because of my direct core work.

[@DiosLab]

Great content as always

[@hassanusman7696]

You are a go to fitness challenge

[@trell114]

Thanks Sean appreciate the content.

[@Vijbhardwaj007]

Love your content sean✌️

[@retromesh]

I had a really bad case of ED about two years ago where I sat at about 118lbs as a 5'9 Male. Now, after a mild though not full recovery I sit at 128lbs with a 27" waist. I store most of my BF around my lower stomach area and used to have a flat stomach until I started training my abs with basic weighted core exercises. I don't know my current bodyfat percentage and don't want to make estimates. Sadly, although my abs are visible now under good conditions they aren't as crisp as I would like them to be. However, I refuse to starve myself ever again, and I'm not looking to bulk either because I feel fine as I am in terms of energy and don't want to get too muscular. If anything, I'm looking to re-comp. Although I have a clear vision of what I'm trying to do I'd be glad to take some advice even if I don't end up implementing it. : )

[@Schniebel89]

6:50 this is my favorite as well but I prefer using a short straight bar with underhand grip instead of the rope.

[@alphamale3141]

Well done. No hype. Well reasoned. Thanks

[@davidkerin3574]

thanks for the video sean. appreciate ya!!

[@mr.critic]

6:53 wow. someone who actually takes their shoes of while using the bench for lunges

[@dunghuynh4734]

Man i appreciate u Sean! No BS keep it real bro👍

[@marlonllavore7389]

Good stuff, Sean. Currently in my mid 30s I would be very happy at 15% body fat. I have no strong desire to go lower than that even if it means not getting that "badge of honor", a six pack. I know how I like to eat and train, and if a six pack is not in my cards, then so be it.

[@Sean_Nalewanyj]

15% is a perfectly reasonable level to be at. It still puts you in the top few percent across the general population.

[@blacklyfe5543]

Than why are you watching this video

[@jamesmarsden7111]

15 percent would get your abs to show

[@bnaji]

Excellent video

[@sajidlillah7]

great content as usual

[@VermiponicsOnline]

Looking good Sean!

[@gambit3950]

Needed this video. Liked and subbed!

[@buira9482]

4:18 that tricep is unreal, amazing 👏🏻

[@jernej.skoflek]

but vein O_O in bicep!!! its about to pop out :D

[@yuvallemesh]

Great vid! Thank you!

[@CharlesINTEL]

My 2c... Pricey Tanita scale and I've used that brand and others for many years. I noticed if my hydration level is very high, the body fat percentage can be displayed as quite low. Example... I can be as high as 16-18% when really low hydration and if very high hydration, I've scored about 10-11%. I know that I'm about 14% +/- on average and know that BF% does not change dramatically within hours/minutes/a day. After a while of body composition scales, you can see the pattern. Yes, I do check first thing in the morning on an empty stomach and bio visit.

[@jakesully2011]

Right on point. I can hardly grab the skin on my quads, my calfs have striations, I have veins on my shoulders and chest, but lower midsection ( Front and back actually) are really f...ing stubborn. As a rule of thumb the first place you put fat on is the last place where you lose it. I am currently trying to slowly lower that fat, without losing or the least possible MM. I actually recently received the free plan you offered, and it seems to make sense. Will let you know further on if it's working as expected.

[@danielfriesen3934]

You are so no nonsense it hurts :) in a good way ..most honest person on you tube hand down

[@WilliamGone]

He’s one of many do you research

[@cynthianm1743]

Yeah the kneeling rope crunch is awesome

[@jacksonnautu8740]

Oh my goodness, there was a V-Shred ad before this video 😂😂😂

[@grizzly9552]

Love your videos man !😎

[@theambitious3104]

This guy and his videos are music to my ears

[@krogrash]

I like the focus on “to see abs when flexing”, cause many people think that at a certain bf% you’re just gonna show abs at any circumstance, which you won’t, unless you’re very very lean prepping for a show or something like that, and even then your mid section won’t appear as you may think

[@nancyglezhdez]

Who tf is thumbing Sean down? He’s so knowledgeable and gives such sensible advice. My new fav KZbinr . Damn

[@sollyxdoomyx7905]

probably the gym bros that uses roids lol

[@cenoviaarroyo5505]

Great video! Thanks

[@WolfStreak]

Medication is another one, I think. Some also indirectly makes cutting to low BF harder bc of increased appetite as a side effect. Or bloat.

[@jusplayin3815]

I try to maintain 0% body fat for most of the year. I allow myself to jump to 1%during the holidays...

[@peterkoulogeorgiou4895]

Well said man

[@thejimjamshadowman6747]

Great vid (ik it's different for each person) but is 10% sustainable for the avg male if they are fine with sticking to a strict diet or does it interfere with energy levels, concentration span, sex drive, etc on a daily basis?

[@mni_7]

me: checks reddit for why I have no visible abs even with low body fat my fbi agent: here's a video from a KZbinr for that

[@grahamsalmons2027]

I’ve got a six pack… but getting the definition good in my lower abdominal area is very tough. No idea what my fat %age is, other than whatever I think it is, it will almost certainly be higher. It is challenging maintaining this body weight. I am almost permanently careful with food. That’s just the trade-off I’m personally making at this time in my life to look in good shape

[@lonewolf604]

Hi Sean, can you make a similar vid on trying to keep lean during the summer (when family and friends want to bbq and drink almost every day)

[@headicuss]

This video is very informative

[@hadizafar7523]

Really loving your content.Keep it up big brother.

[@Sean_Nalewanyj]

Thanks man

[@aldosuryadiputra4339]

Hi Sean, Great video. Btw, was this video taken in Bali? Your background looks familiar. Best regards from Bali!

[@darkomitrev92]

Hello Sean, very well said, i am very similar like yourself i always carry bodyfat around the mid-section, and also for me to have visible abs and get down to 10% very difficult it takes all i got, so i keep myself around 13-16% i have tight flat stomach, and carry good amount of overall muscle mass, and feel very energetic and perform great on training,

[@Sean_Nalewanyj]

Yep, the sacrifices needed to maintain very low body fat just aren't worth it.

[@youngbill06]

I like to stay around 9-11%, can go as low as 8 but not comfortable above 12. I still have good energy and workouts while I’m still at around 9 right now, probably 10 at the most (abs are clear as day, vascular basically everywhere) so no reason to give up the 6 pack if I can still pack on size and strength while keeping it.

[@JoseDiaz-pn2kf]

Hello Sean, I have been following different programs but it seems like my lower abdominal section still needs work and I don’t know how to fix it. Top part I’m somehow happy with my progress. I don’t know if I’m eating to much. But I am really careful of what I’m eating though

[@stophi2581]

👍 Forget Dexa scan. Greg Doucette's laser eyes are the most accurate way.

[@rovertasmania7033]

I read that low test level, and/or increased oestrogen levels also put fat around midsection. Those that are pre-diabetic are included. Its interesting that food, which in turn affects hormones, are probably 90% responsible for mid section fat. As the saying goes, 'you can't out-train a bad diet'

[@harigurung2015]

I m one of ur subscriber. I love ur every content. , my question is I work in night shit and I sleep 7 hours in day time then I workout 🏋️‍♀️ for an hour effectively after that I ll go to job , this is my routine. Does this type of routine helps me to build muscle??

[@brodyjohnson9979]

i have a question i have them when i flex and sometimes when i don't i can see them am i doing something wrong or is this common

[@AndrewLeeFinnigan]

I find it funny that all the ads I get before your videos are for V shred lol

[@thatoneguyfaded]

I've gotten multiple tests done for my body fat and they all come out at 10%. Not much skin to pinch anywhere on my body, but unfortunately, my body fat gets stored around my midsection, specifically the lower belly. I can see the top 3/4 abs but the bottom two are hidden. It's annoying, but I want to know if it's even possible to fix this and really get that 6 pack or if I should just make peace with it and focus on continuing to look the best I can?

[@mokshgupta6110]

Loved it.

[@rebeccacurtis9451]

I store my fat in my mid section, looking to reduce and flatten but not fussed about defined muscle. I do have Diastalis recti so some ab exercises are not suitable. Can you do a video for exercises that are safe to do please?

[@blazingheads7212]

Despite having striations in the triceps, quads, and lower back, I still don't have very popping abs and still have a little fat on them. The good side is that even when I bulk up, I have popping veins and separated quads and triceps.

[@lollyb8808]

How about for women whats the percentage to show? I'm around 16% to 17% bf i have good serratus, top 4 rectus abdominis show, external obliques and good v line but can't seem to get the 6 on my rectus abdominis no matter what i do?

[@steinakisa2030]

Well i dunno man with that navy calculator thing it shows that im %11.5 and im sure i checked my body sizes well. Arround my abs just looks a lil shaped but cant see it visible, do i need to workout abs or what do i do?

[@GladiousMSR]

I'm like u brotha! I store most of my fat in my midsection! Wish me luck on my journey to a six pack! It's my current goal at the moment!👍

[@abhijeetpatil1527]

Hey Sean, can you make a video on Muscle imbalance??

[@aidahimawan]

All your explanations are on point, sean. Yep, we ladies collect fats the hardest around the abs area, especially during this global craziness☺️ Glad u shared the tips n tricks which are so helpful. Btw u look amazing💪. Take care. Sending u love from Singapore🌸

[@Sean_Nalewanyj]

Thanks Aida, I appreciate it.

[@zaidhadad8923]

@Aida Himawan you look amazing.

[@eseoriayo6676]

What is the name and brand of those shorts you are wearing? I like them and want to get them.

[@VansLegacy]

Should someone with Thoraric Outlet Syndromes continue to do presses if they take the time to do the stretches, strengthen their external rotations, and work on their posterior chain?

[@miguelklk2010]

Sean I got a question. I’m at 170 13-14 lbs to build muscle should I bulk slightly or eat at Maintenance?

[@taekwon-do4life667]

Even If I am storing fat pretty fast and also went some times up to 25-30%. I also have no problems to drop again to 9-11% BF. Where my Glutes are ripped. And I can see every part of my chest. For now, I am pretty much around 11-13%. I am still enjoying my ice cream, and 1 burger every week. Eating enough carbs and everything I like. Holding this for 2 years.

[@4472ify]

During the covid shut down of gyms here in the UK , I focused on fat loss workouts , cardio & calorie intake , nutrition , went from 15% to 10% but no clear abs due to carrying high storage of fat around my lower waist (stomach) when tensing I can see a visible 4 but not the full 6 .

[@mervjohnson2140]

Sean Like The Video &Information

[@rosasumilepalermogofredo8333]

Can you please give us ur opinion on CARNIVORE DIET?Thanks in advance 😃

[@logunsingh]

I have a body fat percentage of 10 % but I am skinny and I think my problem for not having defined abs is number 3 but what are the best ab exercises which are easy to do at home. Also how long would it take for me to get a six pack if train abs everyday?

[@jenps2524]

Are lower abs section harder to train or with less development potential? Because I train them trying to hit all the core and my lower abs look less developed even while flexing.

[@adambaxterr]

I'm trying to reset my 'default bf %'. What I mean by this is there is a point where you drop too low bf that you start to feel bad. Then go back up until you feel good. Then drop below that line as little as possible and maintain there until it feels like the new normal. Rinse and repeat. Does this make sense?

[@Keranu]

0:45 I know that image is an easy joke to make, but that's funny as hell.

[@Abhiramr1906]

I used to think I stored a lot of fat in my torso but turns out, the fat in my legs is the last to go. I’m at around 14% ig. All 6 abs visible. Upper body looks fairly lean. But legs don’t have the same level of definition. A little vascularity on my left thigh and a decent amount of vascularity on both my calves but tear drop and shit aren’t VERY visible. Still waiting on those

[@willsgaming1481]

112 pounds and 6 foot 1 and no visable abs but im all skin and bones, i started bulk at 102 pounds and my abs are a bit more visable than they were at the start of the bulk, why is this? When I am bloated i can somewhat see my 6 pack but i have to look carefully in the mirror, when I have a flat stomach i can see it a bit but not much shows

[@jsmith108]

Thanks for this. Saying that all you need to do to get abs is lose fat is a huge pet peeve of mine. I was 6'1, 150lbs in high school and I've never had abs, not even a real outline. Was I supposed to lose another 10lbs to finally get my abs to show? Muscular development is important too.

[@jsmith108]

Also why I get mad when certain people say not having abs means you are "20% bodyfat". I had a flat stomach, just no ab development.

[@Spritegod07]

On every body fat calculation I try I get 0 I’m 12 shredded but I don’t have a 8 pack+ visible enough to say I have 8 pack+ but my top and bottom 2 aren just enough to call and 8 pack where my 3,4,5,6 show very well

[@lamda69]

I too have fat accumulation on stomach. My packs cannot stay in shape for a long period of time. I do gym everyday but stay in shape is a problem. So i go gym eveing and in morning i do mild calisthenetics... And in leg days i do 1 hour of calisthenetics excercises. I can say i stay in shape more now with some calisthenetic exercises

[@raddgreatrad1654]

How about abs roller Sean, does it help too or im just wasting my time with it?

[@cesaraguirre2134]

This is good advice I’m around 10 when I got mine measured recently but I’d say it’s more like 13 but still I’ve had issues with abs and I think that’s where I store my fat at sadly mostly so amazing abs is out the window cause i don’t want to drop to single digit body fat

[@oliverludwig6148]

I did a technical body-analysis (inBody 770), and I have less than 8% body-fat at 38 years old, but it seems all of it, is at the belly. 😞 How exact is the inBody 770? I try to improve my sleep-hygene, and put away the phone earlier, when in bed, and maybe drink less coffee, but I'm afraid, it won't make much of a difference.

[@clutch552]

I got a dead scan and I’m 14% body fat and I still can’t see my abs. Any advice I’ve been struggling with this for months and feel stuck

[@syfleshka9192]

What about ab wheel? Tell me pls. I bought this 2 weeks ago and think this is make my abs more visible and strong

[@jonahs8143]

I like your content .

[@paulio7250]

Thanks for the great content as always Sean! Cheers! ^_^

[@stealthassasin1day291]

What if you have 0 insertion lines?