Many seek people to get the muscles of the abdomen tight and the phenomenon, so the pat appearance of the body with the muscles of the abdomen prominent is the men and women would like at once to get it, a lot of promotional ads draws people interested in this matter to focus on a particular type of exercise or eating a particular type of food Or supplements that increase muscle growth without noting that the process of building muscle in the body requires many stages and many steps that cannot be fragmented, focus on one another and neglect others.
Between the multiplicity of opinions about what works and what does not work, there are clear steps and advice to ensure the result without damage and sound.
A balanced diet for a flat belly
Focusing on exercise alone cannot be enough to highlight the abdominal muscles, because building muscles begins with eating healthy and healthy food before starting to exercise strenuous exercises that will not work if the proper eating instructions are neglected because the diet is 90% responsible for the desired results, and that is through:
- Eating appropriate quantities of proteins, in relation to protein, must adhere to a sufficient amount because it contains the highest thermal effect of the body and helps it to build muscle and burn fat. It is worth noting the importance of eating a protein-free of fat.
- Carbohydrate intake after exercise, it is believed that carbohydrates are harmful and cause weight gain and should be avoided when wanting to build muscle and that information is also wrong and harmful, because carbohydrates are important to achieve the nutritional balance of the body when eating appropriate quantities of them, so increase the amount of any food component by more than the need for causing excess weight, it should be noted that the carbohydrates can help build abdominal muscles clenched when ingested after exercise sports; because the chance of becoming fat and store less, so you can add starch or brown rice, vegetables or grains for a Data to get the body of vitamins, minerals, antioxidants, and fiber To ensure you stay healthy.
- Eating healthy fats, some diets encourage abstaining from eating completely fat, which may cause a nutritional disaster for the body. Healthy fats are an essential element in the diet and have a role in stabilizing the level of insulin in the blood, provided that multiple polyunsaturated fats are monounsaturated fats which can Get it from raw nuts, fish oil, and olive oil.
- Balancing quantities and qualities.
- Ensuring that the diet contains all of its components from its health sources is important, but attention must be paid to the portions that the individual takes and be careful to be appropriate to his activity and the rate of calories burned during exercise hours.
Exercise to get tight abs
The practice of grinding (crushing) exercises should be stopped excessively. It is advised to do this type of exercise for 20 minutes three times a week and you do not need to do it more than that because there are many exercises more productive and help to build more muscle and lose fat in more quantities, which include:
- Squat exercises with weight lifting.
- Push-up exercises with manual (single) weightlifting.
- Weightlifting Exercise.
- Stress exercises with weightlifting in a military sitting position.
- Chest depression exercises.
- Weight lifting exercises while sitting on the seat.
- Body lifting exercises while sticking to an iron bar.
- Doing cardiovascular exercises. When practicing this type of exercise, you should pay attention to how to apply and practice it in a slow, long-term manner, with a diversification in the forms of exercises in order to burn fat better. Warm-up well before starting exercises to avoid damaging the muscles.
Tips to follow for a flat, flat tummy
In order to get a belly massage, you must follow an appropriate diet in addition to the exercises mentioned above. The following is recommended:
- Adhere to the exercises and their dates.
- Consult a specialist trainer and nutritionist and do not start exercising without consulting a specialist.
- Drink plenty of water.
- Not to resort to drugs and steroids to get tight abs.
- Moderate taking nutritional supplements, consult a nutritional expert or doctor when approved, and adhere to the permitted amounts.
- Perseverance and patience, because the results may take between 3 to 6 months to appear with a healthy muscle pattern