Several life hacks and exercises from a top trainer.
Sea, sand, a foreign resort - such a dream of a long-awaited vacation this year may not come true, but we can find the sun, a beach and a reservoir not far from home (and nobody canceled domestic resorts). And this means that you need to prepare for the summer as responsibly as before. But what if the food eaten over the winter has not gone anywhere, and the isolation has also added something superfluous? We will find out from Alexander Krupnov, an active professional athlete Elite Pro IFBB, a top trainer at Crocus Fitness and a participant in the SN PRO EXPO FORUM International Healthy Lifestyle and Sports Festival.
Nutrition is the key to good shape and well-being. This item always comes first. Eliminate sweet, fried, starchy foods, alcohol, and you will already feel much better and the result will be visible.
In order for the cubes to appear on the stomach, you need to create a calorie deficit. You can calculate your calorie intake using one of the proposed forms on the Internet. They are all the same plus or minus. Then you need to reduce your rate by 10-15%. Why can there be no result if a person eats little (less than his norm)? Because it simply does not get it and its deficit is 50%, or even more. My advice is to find out your calorie intake, eat on it for a week, and after that create the necessary deficit (10-15%).
If we see the result, we see the press, the form satisfies us, then it is imperative to do a cheat meal. It helps to unload both mentally and physically, plus - to avoid disruptions. Eat whatever you want, what you ate from the forbidden before, enjoy yourself, relax and return to proper nutrition from the next day.
Since I am a trainer, I force all of my charges to be photographed before losing weight or gaining mass, so that later you can compare the results. Don't be guided by the scale! No matter how much you have lost weight, the reflection in the mirror is important.
There are those who sleep regularly for 4-5 hours. It is not right! You need a full sleep - go to bed before 23:00 and sleep at least 8 hours. Our full recovery depends on it.
Top 5 exercises for a flat stomach
The most effective exercises to tighten your abdominal muscles are:
All exercises, except for the vacuum, must be done from three to five approaches, with 15-20 repetitions. The rest is 30 seconds between them.
Each time, the muscles will become more and more accustomed to the load, so it will be necessary to increase the intensity. But, if you do twisting, for example, and nothing burns for you, you add repetitions, and the sensations still have not changed, then you are doing something wrong. The most important thing is to curl up and squeeze until it burns.
I sleep, eat, exercise, but don't lose weight
If you take a responsible approach to business, follow all the dietary rules, get enough sleep, obey the coach, but do not see any result, you may have problems with hormones. For example, increased levels of cortisol (stress hormone). You have a nervous work, you take everything to heart - this can contribute to the deposition of fat in the abdomen. Be sure to get tested before starting any preparation.