Expert: Ryan Hale - 7/15/2009

Question
Hi, I had eating disorders for 10 years, but I started to eat right 4 months
ago.
My problem is my stomag , I went to the gym always and now that I am
eating normal I can see my abs but still my stomag is not hard, is like I have
to eat a lot in order to feel my stomag I dont know if I killed the muscles and
they need a lot recovery or I need to eat more fat I dont know. Thank
you,sorry my english is not very good

Answer
From what I can understand, it sounds like you are going to the gym regularly and that you are lean enough to see and feel your abdominal muscles.  That's good.  It means you are lean and fit.  To have really hard and visible abdominals requires very very, very lean.  The people posing for pictures, modeling and in body building contests are not able to maintain that for the entire year.  They are usually in pretty good fitness all the time, but often train and diet very hard for a few weeks or months to get in shape for the contests or modeling jobs.  It's like someone who plays football or other sport, they are usually in good physical shape all the time but rest in the off season and put on 2-8kg.  Then, when the season is coming near, they clean up their diet and train a little harder to get in top fitness but they aren't at their peak fitness all year long.

Cutting fat out of the diet entirely is bad because your body depends on it to help metabolize other nutrients in your diet.  It also puts you body on alert that you may be needing to conserve your body fat because it thinks you are in starvation mode and food is not plentiful.  By eliminating fat altogether, your body will actually want to keep the fat it has and prevent you from losing weight.  As a woman, you need about 20g of dietary fat per day for health.  If you are eating a good diet and working out regularly, you are on the right track.

As for your abdominal muscles, you can work them every day.  Most muscle groups need at least a day off and in the case of extreme weight lifting, up to 6 days off before working them again.  The abdominals can be trainer every day.  Don't forget to balance it out though with strengthening for your back as well.  Also, 50 repetitions that are done with focus and good technique are better than 500 poorly done exercises.

Good luck!