The most natural, healthy and long-lasting solution to maintaining a flat abdomen is a smart exercise and diet plan. The strategies are simple, but they require knowledge, effort, perseverance and a good dose of motivation. So forget about sitting on the couch with a magic recipe waiting for your desired body to come true.
There is no worthwhile exercise if it is not accompanied by a diet that enables the metabolic changes necessary to lose weight and eliminate undesirable fat accumulations. For the instructor in aerobic area, Enzo De Angelis, “achieving a flat abdomen depends on 80% of the nutrition. There is no specific training for lower the abdomen, since the metabolism does not select, but the body reduces proportionally in all the places where it has the greatest accumulation of fat ”, explains De Angelis.
But there are exercises that help tone certain parts of the body, such as the abdominals. The abdominal and lumbar muscles form the so-called body belt o body center. Toning this center with exercises is very important because it gives resistance and mobility, better physical performance, avoids contractures, lumbar injuries and other damages caused by flaccidity.
Having an impeccable abdomen implies, on the one hand, eliminating the accumulations of fat in the area and, on the other, toning it with exercises that prevent sagging due to the loss of adipose tissue. To achieve both, all physical training must include anaerobic exercises (they work the muscles in a localized and concentrated way, such as lifting weights or doing sit-ups) to tone them, but they do not burn fat), and aerobic exercises (they involve cardiovascular work and a frequency constant heart rate, such as jogging, walking, cycling, etc., providing resistance and weight loss).
Although some specialists recommend aerobic practice at least 3 times a week, for De Angelis “the ideal is to do 30 to 45 minutes every day. At the end of the aerobic session, the metabolism is high and it is the most opportune moment to carry out anaerobic exercise, doing series of repetitions according to the level of each person ”, clarifies the instructor.
The indicated thing is to reduce the caloric intake through an adequate selection, cooking and consumption of food combined with the regular practice of cardiovascular exercises that increase expenditure. To do this, avoid foods high in calories (oils, alcohol, sugar, etc.), flatulent foods (sideburns, melon, cabbage, cauliflower, broccoli, etc.) and easily fermented foods (such as dairy and grains). Having snacks and drinking water or infusions before meals helps to satisfy the appetite, but yes: serve small portions. The surplus goes to the body's fat reserve.