How do I get a defined ABS?

In order to get a defined ABS, experts recommend a three -stage approach. The first is to practice the right nutrition to eliminate a layer of fat that can cover the muscles of the abdominal rectus. Others are to practice the regular regime of fixed training on the whole body than to easily crush. Finally, experts recommend consistent cardiovascular exercises for further activity burning calories necessary to remove body fat. Proper nutrition is the key to maintaining a slim middle part, as it is assumed that certain types of calories - namely sugars found in simple carbohydrates and alcohol - are stored in the body if they are not burned by activity. Although any excess calories can contribute to the stored fat in the abdomen, avoid excessive amounts of alcohol, sweets, D refined products is the first step to flatten the abdomen.

It is recommended to consume food rich in complex carbohydrates such as in the whole grains, brown rice and oatmeal and lots ofLenins and legumes such as beans. Other recommended foods for defined ABS include lean proteins such as chicken, fish, eggs and low -fat dairy products and unsaturated fats, a species found in fish, olive oil, nuts and avocado. This second part is particularly important: the study shows that the consumption of lots of mono-unsaturated fatty acids (MUFA) can help prevent the accumulation of fat in the abdomen.

The next step to define abdominal substances is to engage in regular strength exercises; Experts recommend lifting weights at least two days a week. They also emphasize the whole body training on the isolated abdominal exercise itself. This is not only because working with a full body burns a lot of calories, but also because with more overall muscle increases human metabolism and increases the ability to burn body fat. In addition, it is recommended, including different exercises for the abdominals-Nenacrushes that work primarily on the abdominal or "six packs" -Pro defined ABS. Yoga boards, reverse coasts and core rotation are examples of exercises that work in different muscles in the abdomen.

Regular cardiovascular exercises are also emphasized as a key part of fat burning, especially in sedentary individuals. While cardio is primarily intended for heart and lung exercises, it is an important means to increase daily caloric performance and therefore necessary for the burning of additional body fat. However, this may also be counterproductive if it is excessively performed, as this increases the risk of injury from the pre -ranking and burns of the precious muscle, which is necessary to maintain increased metabolism. Experts propose to participate in regular cardio sitting, ideally five days a week and last about 30 minutes and also balance these sessions with regular strength training to achieve lean and defined ABS.