Content of the Article
It is no secret that the best formula to achieve a flat stomach or the desired Six-package is a healthy diet and regular exercise, but there are different ways to achieve it and direct our diet and exercise to achieve the desired abdomen. Here are the twenty keys to directing your sacrifices towards success and getting a toned belly:
1. The Formula
Getting a flat stomach is not the same as dying of appetite or living in the gym. Reducing belly fat is a combination of healthy nutrition and effective exercise. Make sure you eat enough food to support your body without trying hormonal imbalances; eating too little (less than 1,200 calories a day) reduces the amount of the fat-burning hormone leptin, which slows down weight loss. On the other hand, if you exercise without changing your diet, you can already spend some time in the gym that will not get great results. A balance must be found between diet and exercise, a formula that lets you optimize your fat loss.
2. Posture counts
Regular posture strengthening and correction exercises will help you twice as much when it comes to strengthening your belly. Having a good posture helps to make you look slimmer and more balanced, as well as performing a posture correction routine almost daily will strengthen your abdominal muscles and will help you in the moment to strengthen your abs and achieve the six-pack. Ask what kind of postural exercises you can do to make it add to the fight to achieve your goal.
3. Burn the fat
The abdominal exercises will help you to define your muscles, but you must not forget the cardio to lose weight in general, otherwise each and every one of your abs will be lost. If you want fast results, aim for high intensity interval training. It has proven to be one of the best ways to fight belly fat.
4. Out of stress
Having too much stress can lead to higher levels of the stress hormone or cortisol in your body, which can increase the amount of fat that is stored around your belly. Take a few minutes every day to relax and learn how to reduce cortisol levels in your body. Above all, don't try to get into a loopy routine where you get overwhelmed by being overwhelmed.
5. Start the day with oatmeal
The secret to a flat abdomen includes a diet that assists in reducing belly size and flabbing. The most recommended foods to eat throughout the weight loss stage are those high in fiber and those that help reduce swelling. You can move your regular breakfast for a bowl of oatmeal with cranberries, so that the fiber in the oatmeal will help you digest, while the antioxidants in cranberries can help you lose fat from your abdomen. There is a lot of information on which foods are ideal for losing fat from the abdomen and essential for a fitness diet, you can easily find them and organize your diet according to your tastes.
6. Purifying drinks
Not only can the food you eat assist you in the process of getting a toned abdomen, drinks are also essential. Drinking a glass of water with lemon every morning, for example, will help you introduce alkaline minerals into your body that will help you burn fat and detoxify your intestinal system. Apart from lemon water, you can drink green tea or natural green vegetable juices to produce exactly the same purifying effect.
7. Avoids foodstuffs that cause swelling
There are those foods that assist in losing weight from the abdomen area more than make you feel like a swollen balloon. As you progress in your training plan, be sure to avoid foods that cause swelling, such as broccoli, cabbage, beans, pumpkin, or other dairy products.
8. Exercises involving the whole body
If you're looking for a well-defined set of abs, don't waste your time focusing only on your abs, as they only strengthen a muscle set and increase poor posture, especially if you spend the rest of the day at a desk. Instead, focus on exercises that involve the whole body, such as compound exercises. With this kind of exercise you not only save time by working on multiple parts of the body including the abdomen, but you will also be working in an optimal posture so that the abdomen can develop without back problems. It's really very simple to achieve a composite exercise routine and almost all involve the abdomen in one way or another.
9. It works on each and every layer of the abdomen
Just doing one type of abdominal exercise in your routine, or certain very similar ones, can cause you to waste time and results to be minimal. The work of the abdomen should consist of the exercise of each and every one of the abdominal layers, not just the upper part that can be seen. The internal muscles assist from the inside to make the abdomen look slimmer, so make sure you work each and every one of your abdominal muscles by including a diverse range of exercises in your routine.
10. Don't forget the love handles.
Getting rid of the flab involves roughly the same strategies we explained for a toned abdomen. However, if your belly and waist have a little more fat, there are some tricks to accentuate the process. First of all, absolutely avoid trans fats in foodstuffs that are part of your diet and follow exactly the same diet very strictly. As you focus on your abs, don't forget to do back exercises such as Superman or static side abs if the drawback is at the waist.
11. Edible with monounsaturated fatty acids
Foods rich in monounsaturated fatty acids burn fat, singularly from the plurality of the belly. Include in your diet edible foods such as avocados, almonds, olive oil or pistachios, to support your full stomach in unison that you burn fat.
12. Practice Yoga
Yoga can help you strengthen your abdomen in unison that gives your muscles a good stretch
13. Eat Healthy
Salt, foods with added sugar and fats can cause swelling, while fresh fruits, vegetables and cereals do just the opposite. Pay attention to the products you buy and get your taste buds used to preferring fresh products. There are thousands and thousands of tips you can learn about how to eat healthy, but it's best to talk to a dietitian to get advice that meets your needs. And remember, eating healthy doesn't mean not eating.
14. Controls quantities and portions
Even if you've already been working on your abs, absolutely no one will see the results defined if you have a few extra pounds that cover it. Apply a well-defined portioning method that helps you not eat more than you need and helps you lose weight. Consult as long as the amounts are the right ones and don't risk eating less than you should.
15. Add Weights
Adding hand weights or discs at the moment of abdominal exercise will increase the complexity and therefore make the abdominal muscles more involved in order to perform the movements. Add weight whenever you can, both on your hands and certain anklets with weights when you work on your lower abdomen.
16. Find your balance
Another way to challenge your body and activate your abs is to do workouts that play with instability. Do exercises that involve tilting boards or use a BOSU while doing biceps, squats, or strides. By having to hold a situation upright in order to properly perform the whole exercise, you will activate the center of your body involving your abs in a very productive way.
17. Works the lower abdominals
Don't forget to work your lower abdominals to help gradually reduce the lower abdomen. Exercises such as opening legs, V-shaped abs or Boat Pose, flat abs with shoulders or the use of fitballs between the legs will guide the abdominal effort to the lower areas, strengthening also a part of the thighs and groin area.
18. Work your back
A strong back will make you look taller and slimmer, and above all will help you to optimize your effort and avoid bad posture when doing abdominal exercises.
19. Eat lean protein
Lean protein burns fat and helps you feel full so you don't need to overeat. Whether you choose fish, turkey or soy cheese, make sure your diet includes enough lean protein to support yourself with a flat stomach and a satisfied stomach.
20. Griddle abs
Plate abdominals are impressively effective limiting exercises that should be added to any workout. The ironing position focuses on a complete work of the abdomen's core, helping you to work the muscles that contract it while strengthening your arms and legs. There is a great variety of these exercises, both static and with movement, so you can introduce them during this process and also increase the level of complexity as you feel comfortable.