• Transformed by Spence

3 reasons why you still can't see your abdominal muscles…

You're doing it wrong.

The first thing you should keep in mind is that you can love fitness and exercise without having a six-pack. It’s really not a must. Everyone has their own goal! But if you’ve been focusing on your abs and they still aren’t showing, you might be making one of the following three mistakes.



You’ve all heard the phrase and roll your eyes when you hear it but it’s so true! Abs ARE made in the kitchen. Without the proper diet, you’ll never see your washboard. A six-pack appears when your body fat percentage is about 12-15% (the exact number differs from person to person). How do you achieve this? With the right nutrition. You need to reduce your calorie intake by 300-500 calories per day while still eating a balanced diet rich in fresh foods. Avoid sugar, alcohol and other “fluid calories.”

Food tracking can also help you achieve your six-pack. The SLFitness App allows you to track your nutrition and food intake as you log your calories each meal. Alternatively you can purchase a meal plan from SLFitness which tells you exactly what to eat, how much to eat and when.

The right food choices are paramount.


35 minutes of easy running followed by 100 sit-ups. Is this what your daily workout looks like? No No No and No. Variety is what your body needs in order to change and show results.

Adding variety to your training is very important because your muscles need to be challenged to grow. Of course, you have to work your abs to get a six-pack. But the focus of your workout should still be on engaging as many muscles at one time as possible. Feel free to incorporate some weight training, too. To burn fat, you should do some short, high-intensity cardio workouts or strenuous bodyweight training. The main thing is to mix things up and add variety to your workout routine. Various workouts have a variety of effects on the physicality of the body.

Try the FREE 7 Day Body Blitz Challenge and see how this high intensity workout can torch your fat and get your internal thermogenic state ramped up!

Body Blitz by SLFitness


Overtraining could also be the reason your abs aren’t showing. Whether you want to believe it or not, recovery is an important aspect of training. You should make rest days a regular part of your training plan. Your muscles need time to recover in order to grow.

Adequate sleep is also essential for optimal recovery. Ideally, you should get seven to eight hours per night.

This isn’t always possible however for myself included. I get on average 5-6 hours tops per night, but what I do is allocate an hour within my day where I will have a “Power Hour” to make those numbers up. This can usually be pre or post workout depending on my work situation. Always look over your daily/weekly schedule and book in with yourself when it will be best to get adequate recovery and rest.

Now you probably know why your abs aren’t visible (yet!). Keep in mind that small changes can have big effects. You can achieve anything when you work hard enough.


Fancy a challenge? The 28 Day to 6 Pack abs plan is on offer now!

Download it HERE!

Spencer Lissamore Fitness

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