Posted by: Bodybuilding & Fitness Posted date: 15:00 / comment : 0
Losing abdominal fat is the biggest difficulty when trying to get fit and have visible abs.
With summer fast approaching, many of us began to think about getting the six pack as desired.
If you may have tried to achieve this in the past, but by cons, you have not had much success, it's normal. Have abdominal requires to follow a specific method.
Get abs that see clearly requires more than hard work and effort. It takes a good strategy for this work.
If your approach is flawed in some way, it will slow you down and keep you from achieving a success. Therefore, your job this year is to go on a proper strategy first and then start to train. When you do these two elements combined, this year will be your abs! Here's what you need to do.
There is no doubt about it, have visible abs quickly is equivalent to eating well. If you do not pay attention to the foods you put in your mouth with every meal, success will elude you. If you were to gather a group of people in a room who managed to have abs and you ask them their number one tip for quick results, 90% of them will advise a healthy diet. This is really important.
Find your calorie intake is essential and this is what to do first. Most people who start on a fat loss program will start to lose body fat with a contribution of about 25 calories per kilogram of body weight (provided that you do workouts 3-5 days week). Do not be surprised if as and as you progress you need to lower your intake to 18 to 20 calories per kilogram per day. Example: if you weigh 80 kilos, one should consume about 1,600 calories a day (20 x 80 kilos calories = 1,600 calories).
The next important element of a program for abs is protein intake. When you try to have abs, protein intake should be high to increase their muscle mass. This will stimulate the metabolic rate, prevent muscle loss and prevent them from feeling hungry during the day.
We must not underestimate this element when you are on a diet with less than 20 calories per kilogram of body weight without a lot of protein, you will not get there, you will be hungry all day.
If you do not consume enough carbohydrates, the energy levels will drop, cravings will become extremely intense and resting metabolic rate will drop.
We must consume about 25-50 grams both before and after workouts and never omit vegetables from your diet.
Finally, do not forget the lipids. When trying to get abs, try to limit fat intake. We need to reduce the lipids to a few grams per meal that come from healthy sources such as flaxseed, flaxseed oil, olive oil, nuts, fatty fish or fish oil.
Finally, do not forget the other factors that will influence the results. This includes elements such as sodium (which can cause a bloated appearance), the amount of sleep you get each night (which is important to control carbohydrate cravings), and drinking enough water each day .
You must remember that to have visible abs, you're going to take a different life style approach. What you do in the gym is certainly important, but if you're not on your game, the rest of the time you will have trouble.
By putting order into your diet, you will make a huge leap in the right direction. Remember that if you are from the map, do not beat yourself up too and continue to make efforts, you will surely succeed with enough motivation.
This was a quick overview of the dietary rules for losing body fat surplus and increase muscle mass.
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