Do you have a goal to finally get six-pack abs? Then you will surely be following the training plan of the Training App “ Abdominal Mission ”. But as is well known, the abdominals are sculpted first of all behind the stove and it is therefore important to combine training with the right diet.
Many people make the mistake of only doing ab exercises, such as crunches and sit-ups, when they want to define the abdominal muscles. The secret to eliminating the layer of fat covering the abdomen is doing total-body exercises like push-ups, burpee, squat, lunge, and plank, which help to reinforce all the muscles of the body and they burn more fat.
It is also your body composition that defines whether your abs will be visible or not. Exercising 5 times a week but eating incorrectly by eating high-calorie foods will not help you get a flat and sculpted abdomen.
Did you know that ...
… In men the abdominals are visible with a fat mass of 12% and 17% in women? The percentage, however, varies from person to person.
If you want to decrease your body fat percentage, you will have to arm yourself with patience and self-control because the body does not react to changes from one day to the next. KissAnime two key factors behind body fat loss are the variety of workouts and a balanced diet.
Choose repetition or total body workouts that help burn calories. To get results, you need to train regularly, at least three times a week. Add variety to your workouts to stimulate your body in a different way. The training plan in the Adidas Training app will be the right guide for you to get your six-pack abs.
To reduce body fat, you need to burn more calories than you consume. The so-called caloric deficit must be between 300 and 500 calories, to be able to face weight loss in a healthy and balanced way. This avoids the yoyo effect when you gain weight quickly after a diet.
Important to ensure proper nutrition is to include all three macronutrients in the diet: proteins, carbohydrates, and fats divided into these percentages :
Choose natural unprocessed foods instead of pre-prepared or fast foods. Cooking your own meals is the best choice to know for sure what ingredients are introduced into your body.
To lose weight, it is not necessary to follow a high protein or low carb diet. At the end of the day, what matters is the number of calories consumed.
Did you know that?
Carbohydrates and proteins both have 4 calories per gram.
A good thing to do, however, is to check what time you eat your carbohydrates. Plan your high carb meals before and after an intense workout. Carbohydrates give you the energy you need before training and accelerate the muscle recovery process that follows. Foods rich in fiber are beneficial for digestion and stay fuller for longer.
Complex carbohydrates are:
Simple carbohydrates are white flour products, sweets and desserts, sweetened drinks, and fruit juices. If you really want to sculpt your abs, these are the types of carbohydrates to avoid.
It's true: if the goal is to build muscle mass, then you need to eat foods that are high in protein. In many cases, however, the amount of protein needed after training to grow muscles is overestimated.
Proteins don't have to be of animal origin. In fact, there are many plant-based proteins, which contain unsaturated fatty acids, which can be taken in greater quantities.
Sources of protein:
Moreover:
You can also gain muscle mass by following a vegan diet.
When eating high-protein foods, be sure to vary your meals to get all the necessary amino acids.
One gram of fat contains 9 calories and for this reason, fat is the most caloric of the macronutrients, twice as much as carbohydrates and proteins. This does not mean that you need to eliminate fat from your diet.
Foods that contain essential fatty acids:
Try to avoid cold cuts, sausages, and fried foods.
Are you drinking enough water? Also remember that sugary drinks or fruit juices contain calories and if you consume them in high quantities, it could be the reason you are not losing weight. If you want to get a sculpted abdomen also, it would be necessary to give up alcohol or decrease the amount because it has a lot of calories and slows down the fat-burning process.
Good to know:
Alcohol has the same calories as fat (7 per gram).
A day you should drink 1.5-2 liters of water a day and even more if you exercise. We only recommend taking electrolyte drinks if you are doing long-lasting resistance training. You can calculate your daily fluid requirement with this formula.
Now that you know what foods it takes to showcase a sculpted abdomen, let's help you achieve results with these two food plans. It is just an example that serves as a reference point and you can also decide to include snacks between meals. What matters is the number of calories consumed and the frequency of meals.
To have defined abs it is important to vary the workouts and also the nutrition. Hannes' success story shows us that it is possible to achieve a sculpted abdomen, even beyond the age of 40.
