The bad news first: it doesn’t matter how much physical the effort you put into creating embossed press cubes – twisting, bar, squats, cardio, HIIT – no one can see if they are hiding under the body fat.
And now the good news: you can become the owner of the dice, if you follow the right nutrition for the press, which useful in general for the health of the body.
Perhaps the phrase “the press is done in the kitchen” is familiar to you. Well it’s on 50% true – nutrition and exercise always go hand in hand; one thing without the other, it’s okay, but for a truly impressive result You will need a competent diet and a training program for the press. So what if an impressive portion is already present in your equation exercise, all you need to do is bring your food in order, figure out what you can not eat when you download press and what to add to the diet.
Below you will find tips on how to improve your menu to quickly achieve the desired cubes on the stomach or make it flat.
But before moving on to the fun part, let’s get right Let’s look at a few basic things about the waist:
- Boost all your core muscles
- You CAN control belly fat …
- How to eat, so that there is a stomach press?
- 1. Eat plenty of protein
- 2. Less carbohydrates, more fat
- 3. Eat Fiber
- 4. Eat More Yogurt
- 5. Do not forget to eat
- 6. Drink more water
- 7. Reduce the amount of alcohol
Boost all your core muscles
The basis of the excellent press is a strong body, which helps stabilize the whole body. Your core muscles are straight oblique and transverse muscles of the abdomen, lower back and pelvis – this the whole system supporting your body when you stand, walk, take daily activities or exercise. Very important strengthen them all, not just the press.
Strong core can help you get the most out of any workout.
In fact, the more you work with the whole body, the better for your press. Virtually any complex exercise or exercise for the whole body requires significant muscle work stomach, so you can pump up the press and with the help of programs, not concentrated on twisting.
You CAN control belly fat …
But: It depends on what type of fat is on your stomach. There are 2 varieties of it – subcutaneous and visceral.
Subcutaneous fat is a beautiful name for the big belly and so called the “life buoy”. You cannot get rid of it purposefully. But, if using a healthy and balanced nutrition and training you will lose weight in general, your tummy will disappear, exposing a great trained press.
Visceral is called fat located deep inside your torso, mainly around the stomach, intestines and liver. Its also called “internal fat on the stomach” and associate it with various health problems. You can strike at him by increasing in your diet, the amount of fiber and reducing carbohydrates is more intense exercising and devoting more time to sleep.
How to eat, so that there is a stomach press?
Summary: Adhering to nutrition tips, your diet for the press turn into a diet revealing cubes you will consume the right foods, getting rid of fat and bringing your body into form. But the following seven tips can make you understand what it looks like. the right diet for the press and to ensure that all efforts nested in your cubes will lead to the desired result.
1. Eat plenty of protein
Eating enough protein contributes to loss fat and muscle growth, the two most important components for developing a good press.
Protein Food – A Good Beginning of the Day: A Protein-Rich Breakfast Helps maintain stable blood sugar preventing its jumps leading to erratic snacks during the day.
Eating breakfast is not a “magic pill” for weight loss, but he sets a healthy tone throughout the day.
Balanced nutrition that leaves no room for cravings junk food or empty calories should contain approximately 40% carbohydrates, 30% protein and 30% fat. If you have difficulty with a set of the necessary amount of protein, this can help adding a serving of protein shake to your daily ration.
Professional advice: If you do not like to do the calculations, but you want to be sure that you get enough protein with at every meal, try using containers for portion control.
2. Less carbohydrates, more fat
Believe it or not, the biggest culprit in education fat on the stomach is not at all fat contained in foods, but refined and processed carbohydrates. So say goodbye sodas, throw away junk food and save the cake On my birthday.
The carbohydrates from these scammers quickly break up into small sugar molecules that make your pancreas act iron. It produces insulin to transport this sugar into the liver and, as fuel, into the muscles. But at too high blood sugar level (let’s say you ate a piece of birthday cake and drank cola), insulin transforms its excess into fat.
Give your blood sugar levels healthy. preference for carbohydrates with fiber, such as fruits, vegetables, cereals, nuts and other products that break down much slower.
But what about the fact that fats are better? Yes. Well, more useful, like unsaturated fats found in avocados and salmon. In battle unsaturated fats against a bulging stomach are a valuable weapon: they can help to feel full longer and slow down absorption the aforementioned carbohydrates.
3. Eat Fiber
Something in the word “fiber” does not allow him to sound appetizing. But foods high in it are actually delicious: only think – fresh berries and fruits, colorful and crispy salads, baked vegetables, spicy stew and beans with chili, soft whole grain bread – a whole still life is obtained.
High fiber foods saturate while still containing very few calories, provides consistently good work digestive system and helps maintain normal levels blood sugar.
Need more proof? Analysis of user food diaries MyFitnessPal service showed that people who have successfully lost weight and approaching their goals, consumed 30% more fiber, than their less successful companions.
4. Eat More Yogurt
Research indicates an inextricable link between the bacteria in your gut and your metabolism and digestion. For example, watching two identical twins (one overweight, the other thin) showed that they have completely different microflora in the intestines, presumably certain bacteria may contribute to recruitment weight.
Yogurt (and other fermented products such as Kombucha) contains probiotics – beneficial bacteria that live in our intestines and able to help get rid of excess belly fat. Studies also suggest that eating rich calcium dairy products can contribute to overall acceleration weight loss.
5. Do not forget to eat
He is tempted to reduce his daily calorie intake by skipping meals? Not worth it. Hunger is able to provoke increased the production of stress hormone – cortisol, which may contribute weight gain.
Not eating enough can also slow your metabolism and lower energy, while it will grow the chance that you get too hungry and completely rip your nutrition plan. If you eat the right foods, regular meals food and snacks will maintain a charge of energy in your body while you are working to strengthen your abs.
To make sure that you eat enough to move towards your goal of weight loss, calculate which the number of calories you need to maintain your current weight and then subtract 500 calories from the result:
- Sedentary lifestyle: Weight in kilograms multiplied by * 26.5, then – 500
- Moderately active: Weight in kg * 28.7, then 500
- Highly active: Weight in kg * 30.9, then 500
Caution: The total number of calories should be more than 1200 – all less than this number can be dangerous in the long run.
6. Drink more water
Hydration is important for your workout plan, but drinking enough water is especially good for the middle part your body. It helps fill your stomach and flush out excess sodium, preventing bloating.
How much water do you need to drink? Beachbody recommends in use your weight as the main starting point: Drink value equal to your weight times 30ml. That is, if your weight is 80kg, then the required value will be calculated like 80kg * 30ml and will be 2400ml. These 2.4l and you will need to drink every day.
But do not forget that everything is individual: maybe you need more water due to frequent training or due to heat, or vice versa less if you run to the toilet every five minutes. And if you don’t you can remember how much (or how little) you should drink, not worry: your body will give you signs that you don’t You can skip, for example, decreased attention and cramps.
7. Reduce the amount of alcohol
Sorry guys, but this is one of those times when you have to reduce the amount of booze. The notorious beer belly is not only the result of extra (and empty) calories – alcohol can impair your body’s ability to digest, absorb, and store valuable nutrients from eaten food. Binge also stimulates appetite and breaks down the brakes, which can lead to overeating.
The best way to a flat stomach is to give up alcohol completely. but you can still enjoy one or two glasses during programs. Just remember yes and no, for example, give up mixed sugary drinks and drink plenty of water during feasts.
If you supplement your program with these tips, then by all means You will see noticeable improvements in the waist area. Of course enjoyable a bonus from such nutrition will also be strengthening your health in long term.
