To have a defined belly, you need to have a low body fat percentage, close to 20% for women and 18% for men. These values are still within health standards.
Both exercise and diet oriented, for fat loss and to have a defined belly, should be followed for at least 3 months. In this way, it is possible to observe, evaluate the results and make changes in the training or the diet, in order to reach the defined belly faster.
The time to reach a defined belly is around three months, with a body fat index (BMI) close to 18 and a well-targeted and well-trained workout by a trained physical activity professional.
How to Have a Belly Set
To have a defined belly it is important:
- To lose weight (if the amount of body fat is high)
- Have a low-fat, targeted diet
- Do some regular physical activity that involves high energy expenditure
Body fat is very difficult to burn, especially in the belly of women, since the uterus is in that region and is coated with fat. That's why just training does not help to quickly reach a defined belly if there is a lower fat intake in the diet.
Diet to achieve a defined belly
The diet to achieve a defined belly should involve:
- Frequent water intake. Water, in addition to helping maintain the regular gut, helps rid the body of toxins by keeping the organism and organs, such as the kidneys and liver, healthy.
- Avoid ingestion of fats. A good strategy to reduce fat consumption is to start with the elimination of saturated fats and this involves butter, meat fats and industrialized foods like lasagne or biscuits and crackers. The suggestion here is a diet with natural, unprocessed food.
- Make regular and rich meals . This means eating various foods, preferably of organic origin, with small volumes and often every 3 hours, for example, throughout the day. This will keep the glycemic curve controlled and the physical and mental well being . The consequence of this habit is the reduction of the calories consumed daily.
Exercise to define the abdomen
The best exercises to have a defined belly are those that work the abdominal region, such as the abdominal board or the hipopressiva gym, for example. Here's how to make the board in this video:
For best results, these exercises should be performed daily. If you experience any pain when performing any of these exercises, you should seek professional guidance to perform them.
