Content

• Method 2 of 2: Abdominal Exercises
• Tips
• Warnings

1 Pay attention to the "good carbohydrates". Let the man's heart go through his stomach ... and the way to the press goes through the kitchen. If you don't eat well (both women and men), your abs will give you away (but rather the opposite).

• Not all carbohydrates are "bad". Quite simply, you need to avoid white carbs. Whole grains (also known as "slow carbohydrates") are rich in fiber and move better through your digestive system (hence the name) than simple, processed carbohydrates. So don't be intimidated by brown-brown rice, quinoa, whole grains, and oatmeal.

2 Stock up on protein early in the morning. This will help you eat less (which will help your muscle growth). Those who eat 35 grams of protein at breakfast feel fuller all day long and have noticed positive changes in the way hormones and the brain affect appetite.

• You don't have to count calories to get abs. But you need to get rid of the fat that covers your abs to show the muscles underneath - you need to eat a little less.
• Those who regularly eat breakfast experience longer feelings of fullness, decreased appetite, and lower levels of ghrelin (a hormone that stimulates hunger) in the morning. A protein breakfast has been linked to these same benefits, but the effects last throughout the day.
  • This does not mean that you need to eat pork chop with scrambled eggs. To keep track of calories and fat levels, try Greek yogurt, egg whites, and bacon.
  • Plus, your body will burn more calories by processing protein than carbohydrates and fats. Even such a trifle will help, won't it?

3 Don't eat processed foods. If you get the majority of your calories from convenience foods and junk food, your body will be unhealthy and lacking in nutrients. All the nutrients have been removed from processed foods and contain only empty, unhealthy calories. This is a taboo for a beautiful waist.

• To make matters worse, unhealthy fats, tons of sugar or sweeteners, and synthetic vitamins and minerals are added during processing. Most of these ingredients, including artificial sweeteners, synthetic colors, hydrogenated oils and corn syrup, are not even recognized by our bodies as edible. Think about it. These inedible ingredients are considered toxins, and most of them will remain degraded in our body, often stored as fat.
  • Anything sold in a package is considered a semi-finished product. This also applies to "healthy" foods. Choose the best healthy foods (nutrient-rich, low-calorie fruits and vegetables such as broccoli). They contain the most vitamins and minerals that energize your body, heal and prevent muscle strain.

4 Drink plenty of water. Research shows that people who drink and drink and drink water shed more and retain the results. Plus, it will help you speed up your metabolism.

• It is believed that it is best to drink cold water as your body needs more energy to warm it up to room temperature.
  • And you'll naturally start drinking fewer empty calorie sugary drinks like soda and packaged juices. This will kill two birds with one stone.

5 Eat healthy fats. Healthy fat, which is the monounsaturated and polyunsaturated fat found in olive oil, fish, nuts, natural peanut butter, and avocado, is actually essential for your body. While it is true that fat contains the most calories, if it makes up 20-30 percent of your diet, it will help you lose weight faster. This is because they help stabilize insulin levels, which, if elevated, can cause fat to accumulate.

• Plus, eating fat will make you feel fuller longer; eating only protein or carbohydrates will force you to constantly go to the refrigerator. So if you're eating healthy fats, you're fine.

6 Eat frequently. Your body shouldn't be starving. When he starts to starve, he tunes in to conserve fat and finish that pizza over there. If you never feel hungry, your metabolism is always at work, and you will not want to eat more and more.

• You should have three standard meals and three snacks per day, which is a total of six meals a day. Worried about overeating? Not worth it. Because the food must be rich in fiber, protein and nutrients, then you will be satisfied with small portions.

Method 2 of 2: Abdominal Exercises

1. 1 Strengthen your torso muscles. Once the fat above your abs is gone, you will need to show the world your ideal muscles. At home, you can work on the main muscles of the body - this will also help you maintain your posture!
   • Plank... You can't just focus on the front of your body - what's behind it is also important - your back! And the bar works on both sides. Hands on the floor, fingertips on the floor; lift your torso and hips off the floor. Keep your elbows in line with your shoulders. The buttocks and abs should be tense.
   • Reverse lift... It is easy to pump up the upper abs, but you will have to sweat over the lower ones. This exercise resembles a normal torso lift, but your legs should be supported. To begin, spread your arms out to the sides, palms down. Place your knees over your hips, squeezing your abs. Instead of moving your head towards your knees, move your knees towards your head. Keep your knees as close to your head as possible and then lower them onto the mat.
   • Bicycle... This exercise targets your back and sides, as well as your upper and lower abs. Lie on a soft surface like a yoga mat and twist in the air. Raise your shoulder to the opposite knee. Make sure to work on both sides equally. 2 sets of 12 times will be enough for a start.
2. 2 Try strength training. If you want to build abs, you need strong pecs, shoulders, and back. Your entire body should be in shape, not just your abs.
   • Lumberjack... Get on one knee. Lift the load up with both hands in one motion from the shoulder to the leading leg. Lower the load to the other hip, hold, lift it up again. Make sure your whole body is facing forward. Try to use a weight that you can lift 12 times.
   • Turns the body. "Sit down, bending your knees and placing your feet straight on the floor; take dumbbells in your hands. Lean back slightly to engage the press. Bending your elbows, keep the weight close to the body and turn from side to side. Pause at the end of each turning.
   • Dumbbell exercise... Sit on the fitball. Walk with your feet forward until your head and upper back are on the ball. Raise and lower the dumbbells at elbow level. Move up and down slowly. Your abs should be constantly tense, and your arms should be relaxed, not pinched.
3. 3 Burn fat with cardio. The easiest way to burn fat is with cardio.It's important to do both strength training and cardio. You need to burn fat and build muscle to see results.
   • This doesn't always mean running. Swimming, boxing, cycling, and tennis are all good options (and many more) if you don't like running.
   • Consider interval training. If you do cardio at intervals, its effectiveness only increases. Train as hard as you can for 30 seconds, relax for a minute, and then repeat 9 times. And you will finish your workout very quickly.
4. 4 Add variety. Your body cannot get used to the same workouts. As soon as you feel comfortable, make the exercise harder. Challenge yourself constantly - this is the only way you will achieve results that you have not seen before.
   • Pay attention to different muscle groups. Do four to eight exercises and do not repeat the same exercises the next day. Surprise your muscles with your workouts. But if you are 45 or over, consult your doctor.
5. 5 Rejoice at what a wonderful pumped up abs you have!

Tips

• Leg raises, torso lifts, and a variety of other exercises will help you reach your goal. Diversify loads.
• Do strength training every other day. Muscles need time to rest.
• The Upper and Lower Rows help you shape your abs and keep your entire body toned.

Warnings

• If your body isn't used to exercising, be careful. Do not hurry. If you are starting to actively exercise and follow a diet, it is best to consult your doctor.