How to have a definite belly
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Tatiana Zanin (Nutritionist)
To have a defined stomach, you need to have a low body fat percentage, around 20% for women and 18% for men. These values are still within the standards of health.
Both diet and exercise oriented to fat loss and have a defined stomach, must be followed at least 3 months. Thus, it can be observed, evaluating the results and make changes to diet or exercise in order to achieve faster defined belly.
Time to achieve a defined stomach
The time to reach a definite belly is around three months, with an index of body fat (BMI) close to the 18:01 workout located and focused by a professional trained in physical activity.
Defined as having a belly
To have a defined stomach is important:
Weight loss (if the amount of body fat is high)
Oriented and have a diet low in fat
Do some regular physical activity involving high energetic
Body fat is very difficult to burn, especially in women belly, since the uterus is in this region and is coated with fat. That's why we train not only helps to quickly achieving a defined stomach, if there is a lower intake of fat in the diet.
Diet to achieve a defined stomach
A diet to achieve a defined stomach should involve:
Frequent ingestion of water. The water, and help maintain regular bowel, helps rid the body of toxins, keeping your body and organs, such as kidneys and liver healthy.
Avoid intake of fats. A good strategy to reduce the consumption of fats is to start by eliminating saturated fats and it involves butter, fat meat and processed foods, such as lasagna or cookies and crackers. The suggestion here is a diet with natural foods, unprocessed.
Make regular and rich meals. This means eating a variety of foods, preferably of organic origin, with small volumes and frequency, every 3 hours, for example, throughout the day. This will keep the glucose curve and controlled physical and mental wellbeing. The consequence of this habit is to reduce calories consumed daily.
Exercise for a definite tummy
The best exercises to get a tummy defined are those that work the abdominal area, such as:
How to have a definite belly
Normal abdominal
How to have a definite belly
Abdominal with legs elevated
How to have a definite belly
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For best results, these exercises should be performed on alternate days. If expressed some pain when performing any of these exercises, you should seek professional guidance to execute them.
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