Proper nutrition for the abdominal – 7 tips!
High-intensity and cardio workouts, regular execution of the plank, twists, sit-ups do not allow you to see the coveted cubes on the press, if there is a fatty layer on the abdomen. This does not mean that all the efforts made are wasted. Everyone can have a relief press, but only when they normalize their own diet. Changes in the daily menu are beneficial not only to the figure, but also to the overall well-being, since they suggest getting rid of food harmful to organisms.
The relief of the ABS is only half dependent on the training. No less important role is given to nutrition. And if you want to achieve a truly impressive result, you need a well-designed diet, and a well-trained training. Therefore, when regular loads are an integral part of the schedule, to see the coveted cubes, it remains only to adjust the daily menu. In other words, it is necessary to clearly understand what foods should be introduced into the diet, and what foods should be discarded.
Pump all the muscles of the bark.
To make the stomach flat or embossed, you need to have a strong body, and, therefore, work out the muscles of the bark. They are formed by a straight line, transverse, oblique, lower dorsal and pelvic muscle groups. This whole system, which provides support for the body when walking and standing, doing routine daily movements and training. Therefore, while doing, they pay attention not only to the abdominal muscles.
A well-trained body allows you to get maximum benefit absolutely at any training, no matter what the ultimate goals pursue. Each exercise performed benefits the abdominal muscles. This is true for any complex motion. In other words, by exercising, a person somehow includes the muscles responsible for the abdominal. Therefore, it is not necessary to focus exclusively on this group. Even complex trainings, that is, without twists, help pump the abdominal.
Fat deposits on the abdomen can be kept under control.
Such a statement implies that the presence of excess fat on the abdomen is formed under the influence of certain factors, but there are also nuances here. Excess fat formations in the abdominal area arise for various reasons, and, therefore, are controlled in various ways.
They are of two types:
- Subcutaneous, that is, forming the same large abdomen, which literally surrounds the waist line. It is not possible to fight with it purposefully because his education is accompanied by a general state of obesity of one degree or another. Therefore, wanting to work out the abdominal, you need to take care of the overall decrease in body weight.Thus, training with the goal of losing weight, you can get rid of the stomach, and when he leaves, you can already see and well-pumped abdominal.
- Visceral, which is not located under the skin, but on the intestine, the liver, is surrounded by the stomach. It is still internalized. It is formed when a normal lifestyle is disturbed, when a person does not get enough sleep, has any health problems. To get rid of it, you need to include in your daily menu more cellulose, minimize the amount of carbohydrates consumed, intensively train and give sleep as much time as possible.
And losing weight, and normalizing your own regime involves adjusting the diet. You can train for hours, and then minimize all the results obtained, eating up cakes, potato chips and so on. Of course, when the weight is normal and dealt with daily, the weight in some cases remains more or less stable, but no relief of the abdominal in such situations can not be.
7 tips on nutrition for the appearance of cubes.
To fatty deposits left, a relief was formed, it is necessary to choose products that not only allow to accelerate the process of fat burning, but also help to bring the body into a good shape. If you analyze all the advice that experts give, then you can deduce a few rules for yourself, allowing you to feel and see the effect of the efforts made in training.
1. Protein – the basis of the diet on the press.
The muscle gain mass, and the fat goes away when the protein is present in the diet. If you just burn fat and do not provide muscle maintenance, the press does not pump. Here it is necessary to take into account the best time for consumption of protein foods. A protein-rich breakfast always brings the body only benefit. It maintains normal blood sugar, which helps to avoid insulin jumps, as well as harmful for the figure snacks, which nullify all efforts made. Do not give up breakfast. They are the basis of proper nutrition for gaining a tight body and the abdominal.
2. Less carbs, more fat.
Some associate the use of fat and the formation of that in the body, which is not true. Its enhanced deposition is promoted by carbohydrates, especially processed and refined. And in order not to face the fact that training does not help to see the cubes, it is necessary to abandon carbonated drinks and fast food, and cakes and pastries are only on holidays, but, of course, without fanaticism, that is in moderation.
Concerning fats, too, has its own nuances. Useful are considered unsaturated, which contain salmon and avocado. These products do not just give the feeling of satiety for a long time, but also greatly slow the rate of absorption of fast carbohydrates, that is, those that quickly raise sugar.
3. Eat Cellulose
Foods rich in Cellulose, not only useful, but also delicious. These are various fruits and berries, baked vegetables, salads, stew with chili and beans, whole grain bread and much more. It turns out quite attractive tasty set, helping to diversify the daily menu.
Food with a high concentration of Cellulose allows you to feel full for a long time and has virtually no calories, but it has a beneficial effect on the digestive system, helps keep sugar at a stable level. People who have achieved maximum success in the process of losing weight, use much more Cellulose than those who achieved less.
4. Eat more yogurt
Metabolism, as shown by some studies, depends on the bacteria in the intestine. One of them showed that two identical twins, having different weights, had different intestinal microflora. Therefore, there are bacteria that contribute to a set of extra pounds. Yogurt contains probiotics, which help get rid of fat in the abdomen. In addition, any dairy products with a high calcium content help in the fight against excess weight.
5. No starvation
Another obligatory guarantee of success in getting rid of excess fat is a decrease in the total calorie intake, which leads many to the temptation to skip meals. This is fundamentally the wrong approach, because it leads to increased production of cortisol – a stress hormone provoking weight gain.
Lack of calories can lead to a slowing of metabolism and energy, increasing the risk that a strong feeling of hunger will provoke a breakdown and overeating. The right foods in the menu do not allow you to overeat, but, on the contrary, help to reduce portions and supply the body with all the necessary substances and energy for full exercise.
Make sure that the amount of food consumed corresponds to the needs of the body and does not contribute to the collection of excess weight, it is necessary to make a simple calculation, multiplying your body weight by the following factors:
26.5 with a sedentary lifestyle;
28.7 with moderate activity;
30.9 at high daily activity.
From the received value it is taken away 500, receiving that quantity of calories which should be eaten in day. However, in order not to get health problems, it is necessary to adhere to such food, the calorie of which is not less than 1200 calories.
6. Drink more water
Clean water has a beneficial effect on the body and on the effectiveness of training, and especially on the average muscle groups. In addition, the liquid, entering the stomach, flushes excess sodium, so that there is no bloating.
The amount of water consumed per day depends on the person’s own weight. To find out the norm, your weight is multiplied by 30 ml. Thus, someone weighing 70 kg should drink 2100 ml or 2.1 liters daily. However, given that each person has an individual organism, the value obtained is sometimes required to be adjusted.
If you constantly want to go to the toilet, it means that you reduce the daily norm, and when the workouts take place during the hot season, on the contrary, they increase. The need to drink more fluid is indicated by muscle spasms and decreased concentration.
7. Less alcohol
The number of alcoholic beverages to be drunk must be reduced. Alcohol negatively affects the digestive processes and the ability of the body to receive and store nutritional valuable substances from food. In addition, alcohol increases appetite and often lead to overeating.
To get a flat or embossed press, you need to give up alcohol. It is acceptable to drink no more than one or two cups during the entire program. Give preference to quality and good alcohol, do not drink sweet drinks, and give preference to water during the feast.