Put these 7 tips into practice and you will be able to mark the abs
How is it possible that after having spent so many hours in the Gym the desired results are not achieved? Possibly something is going wrong and ictiva We are going to help you achieve this goal if you set your mind to it, since this is our greatest satisfaction.
First of all we want to tell you that the objective of have a good abdomen should not be important only from a purely aesthetic point of view, but this fact produces a whole series of important benefits for our healthHow to help us have a better spinal stability Already improve our posture.
Furthermore, it is also true that a excess belly fat It is associated with diseases of the heart, liver and other organs of the body.
In this article we are not going to talk about how to work the abdominals, nor how many repetitions and series you should do, but what we want is to give you a series of nutritional advice to help you get closer to your goal:
1- Eat frequently, why?: We recommend the consumption of 5 daily meals, spread over a duration of approximately 3 hours for each intake. Skipping one of the meals is the perfect setting for overeating at the next meal. If you “skip” one of the meals, nothing happens, increase the dose a little more in the following ones, but do not seek to “compensate” it by eating twice as much in the next one.
2- Look for a moderate intake of carbohydrates, preferably complex and not in large quantities (no simple sugars), and keeping protein intake.
3- It is important to reduce fat in the diet, except for good fats (omega 3), for example those derived from nuts (these should not be fried, we especially recommend almonds), oily fish (a good example could be salmon) and olive oil.
4- Incorporate foods rich in fiber in our diet, since they prevent constipation.
We can consume foods such as potatoes, brown rice, whole grains, fruits and vegetables.
5- Aromatic herbs and infusionssuch as green tea, as it helps increase the metabolic rate.
6– Eliminate alcohol and soft drinks: We must eliminate the intake of alcoholic beverages (with the exception of wine, which in moderate consumption is good for health) and soft drinks due to their high contribution of empty calories (they can be between 200-400) and especially eliminate light soft drinks ( produce more swelling by containing sugar alcohol).
7- We must do without fast food as much as possible, as well as all kinds of sauces and fried foods. On the other hand, we should also exclude everything related to snacks and pastries due to its high fat content. We must be aware of drastically reducing them from our diet if we want to obtain results.
Likewise, and leaving nutritional advice aside, we also advise you to carry out aerobic exercises, preferably of long duration and short intensity, since they will help us reduce body fat.
In ictiva, your gym at home, You will find more than twenty rooms for physical activity, adapted to your objectives and conditions, as well as specific plans that include diets. try it free.