Skinny and chubby men have a common problem: the abdomen. And it is in this area of the body where there is usually a higher concentration of adipocytes, responsible for forming adipose tissue, better known as fatty tissue. That is, it is often in the abdomen where the excess kilos are most noticeable or where there is a greater amount of body fat , which makes it difficult for us to strengthen the abdomen when we are on a weight loss regimen or to improve our physical appearance.
The good news is that winning the battle with localized belly fat is possible! And it is that if we make certain changes in our habits, such as including and excluding food from our diet or performing an ideal exercise routine , we can begin to notice a considerable improvement in our abdominal area. Do you want to have a flat abdomen? Do you want to eliminate the belly forever? Then you have come to the right place, because in this FastlyHealarticle we will reveal the tricks to strengthen the abdomen and say goodbye to flaccidity forever.
Table of Contents
Adequate nutrition to strengthen the abdomen
To win the battle against abdominal flaccidity, you must make certain adjustments in your eating habits that will allow you to lose localized fat, increase the rate of your metabolism and give your muscles the opportunity to free themselves of that layer that hides them and show themselves as you want them. : strong and defined. For that reason we invite you to know some nutritional tricks to strengthen the abdomen:
Avoid refined carbohydrates
They are those carbohydrates considered unhealthy due to their little or no fiber content, which allows the body to digest them very quickly and increase the amount of sugar in the blood just as quickly, stimulating a greater production of insulin, so their intake in excess is related to an increased risk of developing type 2 diabetes. The consumption of these foods is one of the main reasons for the existence of abdominal fat, so recognize them and avoid them: white flour, processed juices or with added sugar , candy, soda, energy drinks, refined sugar, white pasta, custard, potato chips, beer, most alcoholic beverages, and common, low-nutrient cereals.
Vegetables are your allies
Yes, not all of us like vegetables, but there must be some vegetable that you like and that can help you achieve your goal. It is important to increase the consumption of vegetables because they provide the highest amount of fiber, water, vitamins and minerals that will allow you to rid your body of toxins and control your appetite. One trick to eating more vegetables is to make a list of the ones you like and start including them in your diet.
Say yes to fats
Not all fats are bad and it turns out that they are of great help to regulate hormonal production, allowing to decrease insulin sensitivity, alleviating anxiety and controlling appetite. In addition, fats represent the best source of energy without altering the function of the pancreas. Ideally, you should eat three servings of good fats a day, taking into account that one serving is equal to 1 tablespoon of olive oil, 100 grams of avocado, 1 tablespoon of peanut butter or coconut oil, and 25 almonds.
Chicken, fish, turkey, pork loin, tuna! Do not forget that protein consumption is essential to accelerate your metabolism and give your muscles the necessary strength to face each workout. In addition, proteins allow to reduce localized fat, decrease appetite and are the best food to increase muscle mass.
Eat foods with a diuretic effect such as asparagus or pineapple and do not forget to drink at least two liters of water a day. Hydration is essential to reduce inflammation of the abdomen, keep us satisfied and cleanse the body’s fats more easily.
Say goodbye to bad fats and frying by preparing your meals steamed, grilled or baked. In this way you will stop consuming trans and saturated fats and you will say yes to a much healthier diet.
Like, like y like
Make this trick a lifestyle: eat five times a day. Keeping your metabolism constantly working will make it work faster and you will lose more fat. Ideally, you should have three main meals and a snack between each of them.
Know your body
An excellent trick to strengthen the abdomen is to begin to know how your body reacts to food , which will allow you to know specifically what your body’s tolerance is for carbohydrates: the main enemies of a flat abdomen. Knowing your body requires time and a lot of attention, because you should be noticing how your body behaves after consuming each of the foods you eat.
With this trick you will obtain very important information about you and your metabolism, for example if your weight does not show any alteration when you consume starchy carbohydrates at night or if, on the contrary, you are one of the common people who should only eat them during the morning. You will also be able to know if your body has the ability to burn more fat if you notice that your metabolism is fast because with less than an hour and a half of exercise you burn more fat than you consume.
You will also notice if you are one of the people who needs to adjust their dinners to foods rich in vegetables and good fats because it is of great help to lose weight and reduce measures. Know if your metabolism works at night and rests during the day or is one of those that works actively all day and that is why you are a very thin but not defined person.
The ideal routine
Many people kill themselves by exercise and are unable to lose belly fat or build muscle. Well, a trick to strengthen the abdomen is to know what is the perfect combination of exercises that allows you to burn fat while defining the muscles to lose localized fat fighting flaccidity, that is, without compromising muscle mass. The equation is simple: intense cardio five times a week to lose fat and weight training to build muscle and speed up metabolism.
Why? Aerobic or cardiovascular exercise, such as walking, running or cycling, allows you to burn more calories, helping you together with the eating tips to burn more fat than you consume, that is, to eliminate the old fat that is accumulated in your abdomen. Weight training allows you to increase muscle mass and define your muscles, while also speeding up your metabolism because your muscles exert great force and remain active even up to two hours after finishing the training. Weight training also allows you to burn localized fat that surrounds the muscle you are training.
Crunches, lots of crunches
Among the tricks to strengthen the abdomen you can never miss the practice of abdominals . These are the exercises that allow you to specifically burn the fat located in the abdomen to give way to the notoriety of the muscles. Ideally, you do different types of abdominals so that you can work the entire area, belly, sides, center and upper part. Of course, for the abdominals to be effective you must take into account two things: the first is that you must be constant, you must do them every day; And the second is that you should not always do the same amount of repetitions, you should increase the number and complexity as you gain resistance and abdominal strength.
If you have never done sit-ups, start three sets of 20 repetitions of simple sit-ups : lying on the floor with your knees bent, performing the typical trunk lift that allows you to compress your abdomen. Do them with the abdomen inside and tense and watching the posture of your spine to avoid injuries. You can also lie on your back, place your hands clasped behind your head and begin to do raises of both legs bent and together without letting them touch the floor when they descend.
Posture does matter
Many people do not take into account the way they sit, stand or walk, and it turns out that one of the main causes of belly is poor body posture . There are tricks to improve posture that can help you know what is the correct position to adopt at all times to keep the abdomen straight. When you start to walk and sit with your abdomen contracted you will notice that your belly begins to decrease, that your body looks better and that your spine is healthier.
Today squats are considered one of the best exercises to strengthen the glutes and abdomen . If you have never done them, you can start by practicing the 300 squat challenge, which consists of starting by doing 30 squats in a row the first day and gradually increasing 10 squats per day until you can perform 300 squats a day without pausing.
To see the results of the squats in the abdomen it is necessary that at the time of doing them you contract your belly and make it tense, so that all the effort is received by the muscles that are going to define and increase their muscle mass. A trick to strengthen the abdomen is to include a little deadlift in your squats, using dumbbells, a bar or ankle braces that make the effort difficult, but that activate the burning of fat and help to accelerate the metabolism even more. Training hard and heavy is better than training hard and light.
Concentrate and focus on the goal
Many times we exercise to exercise ourselves, we are there practicing the abdominals thinking about home duties or pending tasks that we have at work, this can make the training pass us faster yes, but it can also cause us to not be concentrated and paying the necessary attention to the type of exercise we are doing.
If your goal is to strengthen the abdomen, a good trick is to remember it whenever you are exercising so that you can put all your will and your strength into doing each movement in the correct way, even this can help you draw energy from where there is none when you think you can’t complete the last set of reps you need to finish. This trick is also beneficial to avoid cheating the routineMany times we are aware that it is time to increase the daily number of abs, but due to fatigue or laziness we do not finish doing it or, worse still, we do the training incomplete. Remembering why you are there at that moment is necessary so that you do not deviate from your goal and so that you motivate yourself to complete each step that will lead you to achieve the goal: to have a strong and flat abdomen .
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Tricks to strengthen the abdomen , we recommend that you enter our category of Physical Activity .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.