In this article we will discuss eight important tips that will help you build the perfect press and middle body, and transform your body completely, in such a way that you are proud to show yourself on the beach.
Flat stomach. The sexy press with 6 tiles. The leveled press. The press is one of the most obsessive parts of the body for both women and men.
Transformation can mean something from …
- Reduce body fat, which will help build the definition of your press.
- Increase the muscles in the abdomen, which will contribute to a better looking press.
- A flatter stomach, regardless of the structure of your body.
Eight tips transforming your waist
TIP №1 – REDUCE BODY FAT USING OPTIMAL NATURAL PRACTICES
In order for people to see their abdominal muscles as they wish, they need to reduce the percentage of subcutaneous fat in their body. For men, the percentage of subcutaneous fat should be somewhere between 8-10%, even less, and for women about 12-15%.
Nutrition is the most important component for burning fat. Don’t think that dieting is starvation. By weight loss diet we mean a diet with energy deficiency, ie. you take in less energy through food than you need. When there is a lack of energy, the body turns to its reserves to get it. The body has 2 sources of stored energy – fat and muscle.
Because everyone reacts differently to different diets, everyone needs to find their own diet. As mentioned above, the body has two sources of stored energy – fat and muscle. If you do not want to lose the muscle mass gained so far, you need a minimum of 1.2 grams of protein per kilogram of body weight. Don’t eliminate carbohydrates from your diet, just eat them when you need them. If you want to burn fat effectively you need 50-100 grams of carbohydrates per day.
For more information and comprehensive diet tips for fat loss, please review the articles: How to Lose Excess Fat? , Few tips on how to lose weight , Sample food plan for women.
TIP №2 – REDUCE BODY FAT BY PERFORMING THE MOST EFFECTIVE EXERCISES
Intense training or basic exercise is much more effective than cardio training for “burning” fat and should be a major part of your training program.
The exercises that are best used for muscle loss are the basic – basic, compound exercises: deadlifts , rowing bar , squatting with a barbell , pushing the barbell bench press , shoulder presses , pushing the barbell bench press with a narrow grip , biceps folding with standing bar , pull-ups (Pullups) ). By activating more means and muscle fibers (ie more muscle mass), as well as stimulating your body to perform the exercise, you will “burn” more fat. In basic exercises, more than one muscle works, which contributes to greater intensity and efficiency.
If you are going to do cardio, concentrate on high-intensity cardio instead of prolonged but low-intensity, as more fat is oxidized in more intense cardio. Focus on your metabolism and burn fat easier and more fun.
TIP №3 – BUILD MUSCLES IN THE ABDOMEN
It does not make sense to be weak if you do not have developed muscles in the middle part of the body. You will look much better with muscles and a small waist than just a small waist, but without developed muscles. Men prefer to have tiles, and women would choose to have an elegant look without much stressed muscles. As in both cases, muscular definition is required to some extent. We can talk about the definition of muscles when they are quite well built and visible.
Building muscle in the abdomen does not mean doing “millions” of abdominal presses or performing an infinite number of exercises. The abdominal press is like any other muscle in your body and therefore needs to be trained like any other part of your body. Keep in mind that nutrition plays a very important role in achieving your goals. Whether it’s for “burning” fat or building muscle in the abdomen. Adjust your diet to achieve the desired results much faster. For those who want depth in their abdominal press, tried exercises are: Abdominal presses with weights , Lifting the legs , leaning with dumbbells to the side.
TIP №4 – REDUCE OR ELIMINATE STRESS FROM YOUR LIFE.
Hormone fluctuations can affect the appearance of your abdomen. One of these hormones is cortisol. While cortisol is needed to mobilize fat for energy metabolism, its increased levels are a factor in the accumulation of body fat in the abdomen, as well as the breakdown of muscle mass. These factors are unfavorable for building a flat and sexy belly. Cortisol can increase due to stress, events and happenings in our lives.
Studies show a negative (different) relationship between cortisol and total testosterone. With an increase in cortisol, total testosterone decreases. This leads to difficult fat loss. Therefore, in order to maintain optimal levels of cortisol and free testosterone, the level of stress becomes essential. Reducing stress leads to lower cortisol levels, which allows you to lose fat more efficiently.
TIP №5 – MAKE SURE YOU ARE PROPERLY HYDRATED
Proper hydration is very important to prevent water retention. A very common misconception is that drinking a little water will cause the body to dissipate more fat. On the contrary, drink more water. Water is the basis of all biological processes. It does not take much effort to take at least 2-3 liters of water a day, but many people do not. They think that this is not very important – on the contrary. Drink water during training, in small sips between sets. Remove fizzy drinks from your menu.
When you do not drink enough, the body secretes the anti-diuretic hormone, which causes the kidneys to retain water. Water retention, especially inside the tissues of the body (ie subcutaneously) can cause the skin to swell and swell, which will make you thicker and softer than you actually are.
To avoid high levels of anti-diuretic hormone in the body, drink enough water, which will allow you to exchange more body fluids, so you will not need to store water. You should not be thirsty before drinking water. If you are thirsty, it means that your body is already hydrated. Put a bottle of water in front of you and take a sip when you look at the bottle. This will help you consume enough water.
TIP №6 – AVOID “PROBLEMATIC” FOODS.
Regardless of the caloric content of food, even if you are on a diet, if you are sensitive or have an allergy to certain foods, and then eat them, it can cause food reactions such as fluid retention, bloating, gas and more. All of this can give you a puffy appearance and the illusion that you are much bigger than you actually are. Eating reactions can also lead to metabolic disorders and food cravings, which will keep your belly looking soft and fluffy.
The most common foods that people have sensitivities or allergies to are: wheat, sugar, soy, peanuts, milk, eggs, and corn. Eating reactions occur when the body’s immune system interprets incoming food, as allergies begin when the body reacts to chemicals in food. That’s why it’s a good idea to know what foods you are sensitive to or have allergies to to avoid eating them – if there are any.
TIP №7 – EAT EVERY 2-3 HOURS. MAKE 5-6 SMALL MEALS THROUGHOUT THE DAY.
You should eat five to six meals a day. Eating more often will drastically speed up your metabolism. If you eat the traditional way – three times a day, you will slow down your metabolism with long breaks without food. Emphasize clean meat, eggs, fish as a source of protein.
When you keep your metabolism fast, your body has the ability to burn more fat in the body and convert it into energy. This is why you need to keep your metabolism fast. Faster metabolism will allow your body to maintain and maintain body muscle mass.
TIP №8 – BE FOCUSED ON EVERYTHING YOU DO.
Last but not least! There are no magic pills that will transform your press, nor are there any magic exercises or machines that will build the abdominal press the way you want it. In a combination of nutrition and exercise, you will achieve the transformation you are looking for.
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Most people have lagging muscle groups that need more attention in order to build a beautiful and symmetrical body, so you need a specially designed training program, which is:
- Created for your goals and capabilities
- According to your training level
- Tailored to your lifestyle
- Tailored to diseases if you have any
- Communication and monitoring of results within 30 days
You should know that there is no universal way of training that can give equally good results for different people. Everyone has different genetic predispositions that determine the development of his body. Therefore, you need an individual training program tailored to your lifestyle, your goals, your training experience and the free time you have. We can prepare a training program especially for you. For more information, write us a personal message in the contact form, e-mail [email protected] or click on the photo.
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- Description of the training program – what and how to train. Technique of performing each exercise.
- Link to each exercise, how it is performed, how many sets and repetitions.
- Rest time between sets and individual exercises.
- Emphasis on certain muscle groups if necessary.
- Different training methods.
- Communication and monitoring of results within 30 days