Are you looking for a quick and effective way to sculpt your abs.
You must know that there are no miracle recipes, but there are some little things you could do to improve your abdomen. How to develop abs quickly: the basics

  • How to develop abs fast: the basics
  • How to develop abs fast: eat healthy
  • Eat less, but better
  • Respect for macronutrients
  • The importance of choosing the right foods
  • Statuary abdominals: some exercises But which exercises to choose
    • Sport for a flat stomach
  • The importance of choosing the right food to eat
    • He plans
    • The side plank
  • How to sculpt your abs: think about slimming abdominal belts!
  • Abdominal belts
    • The slimming belts

Before understanding how to develop your abs quickly it is important to know your BMI or BMI that is: Body Mass Index. Knowing your condition will allow you to understand if you can quickly reach the set goal.
BMI is calculated as = body mass (Kg) / height (m2)So if for example you weigh 70 kg and are 1.65 m tall your BMI will be:
70 / (1.65 x 1.65) = 25.7 which according to the World Health Organization would correspond to an overweight situation.
Below you will find the body mass index grouped into 4 categories:

  • underweight (BMI below 19)
  • medium or normal weight (BMI between 19 and 24)
  • overweight (BMI between 25 and 30)
  • obesity (BMI over 30)

It is therefore reasonable to think that if you are in a situation of normal weight or slightly overweight it will take you little time to develop your abdominals. On the contrary, the process will take longer. How to develop abs fast: eat healthy
So where to start to have a perfect abdomen
The first thing is to definitely pay attention to nutrition.
Going on a crash diet, out of nowhere, is a difficult and unsustainable thing for anyone.
You have to get your body and mind used to thinking differently.
You must begin to see food as your personal fuel and not as something that can give you comfort.
Before you start depriving yourself of everything you like or reducing your portions considerably, start eating healthier.
Let’s see together some tips for eating healthier:

  • if you are used to eating pasta at every lunch, no problem. But start replacing your sauce (carbonara, ragu, cream and ham, etc.) with a lighter sauce. Out of 7 meals you could start adding at least 4 of vegetables.
  • add fresh vegetables that you like to your second course of meat, fish or cheese
  • snack on a fruit at least once a day
  • when you think you are hungry but there are still 2 hours to go and you have already done so

snack, try drinking two glasses of water. Sometimes the feeling of hunger is nothing more than a misinterpretation of our brain to the body’s need for water. Eat Less, But Better
After you’ve started eating a little healthier, it’s time to cut back on your portions.
If you want to have a sculpted abdomen, you can’t think of eating 120g of pasta. Gradually you will have to reduce the amount of food you usually eat.
If you find it complicated because hunger is too insistent, try eating the same amount as before but in a different way.
I’ll explain better. If before you ate 120 g of pasta with 80 g of ragu for a total of 200 g, try now to keep the same quantity but improving the quality.
For example, you could make a dish with 100g of pasta and 100g of vegetables and gradually decrease the proportion. I assure you that eating 100g of pasta with 100g of eggplant sauce will fill you up as much as you would never have thought.
Calmly, at your own pace you will also decrease the amount of pasta and you will see that the improvements will come! Respect for macronutrients
Another element to pay attention to is that of macronutrients.
Without going into too much specifics, we can think of a healthy and balanced diet following a basic rule, that is to balance three basic macronutrients for our body: fats, carbohydrates and proteins.
It means that if you decide to eat 1,500 calories a day, you should be consuming 500 calories of fat, 500 of carbohydrates and 500 of protein.
This way you should be able to decrease your amount of body fat. The importance of choosing the right foods
You don’t need a strict diet, but you need a healthy and balanced diet.
There are some elements that you will need to pay more attention to as they are harmful to your body.
To get abs quickly developed you should eliminate or otherwise drastically reduce foods that contain:

  • Sugar. Sweets are enemy number 1 for a flat, well-defined stomach. However, you cannot eliminate everything that contains sugar out of the blue. Remember that there are “good” foods that contain it, such as fruit. Replace your afternoon cream donut with some strawberries (without adding sugar!). You will see that you will still be satisfied and your belly will thank you;
  • Salt. Another enemy of our abs and our body! You know why
    salt is harmful to promote the risk of water retention. So avoid using it in abundance and prefer herbs and spices to give flavor to your dish.
  • Fat. Foods such as fried, butter and cured meats need to be drastically cut down as they do not benefit your body. To be clear they do not give you more energy, they will only give you more fat right on the belly!
  • Alcohol. Avoid alcoholic beverages as they lead to localized swelling around the belly.
  • Carbohydrates. Reduce your consumption of pasta, bread and rice, but don’t eliminate them from your diet! If consumed properly they will give you the right strength to face your workout and your day without inflating your stomach too much.
  • Cheese. Cheese is a notoriously high fat food. Not all of course. There are some that can help you in your diet and even if you have cholesterol problems, such as first salt.

Statuary abdominals: some exercises But which exercises to choose
Good question. Not all exercises will get you to your goal of a flat stomach. Here are some that you can perform from the comfort of your home using a mat:

  • Simple crunch;
  • Inverted Crunch
  • Bicycle Crunch;
  • Plank;
  • Shelf lateral;

Read on to learn more about these exercises, especially the plank and side plank. Sports for a flat stomach
In addition to the targeted exercises, what will help you to quickly have defined abs and Cardio! Cardio training helps to melt fat from the body and firm up the belly.
The important thing is to set yourself at least 3 sessions per week of 30 minutes – 45 minutes. You can choose what you prefer between cycling, brisk walking, jumping rope, running, dancing, rowing. The importance of choosing the right food to eat
You are following a good, healthy and correct diet, and you are also doing
perfect training then you are at the goal.
A common mistake that is made is to think that a food is good for any occasion. If you’ve been instructed to eat fruit, it doesn’t mean that all of them have the same nutrient intake and that it’s okay to eat them at both 10am and 10pm. it is important to understand when to consume it. If you have particular doubts, contact a specialist who can help you better understand how to follow a healthy and balanced diet. The Plank
A great exercise that engages the whole body and works beautifully on the abs and plank.
You must be very careful in performing this exercise as incorrect posture could cause injury.
To perform it, you must start lying prone with your head facing down. Calmly you have to lift your body off the ground putting yourself in a particular position: you have to keep your elbows bent at 90 ° and make sure they are directly under your shoulders. Contract your belly muscles and keep your head down for the duration, always looking at the floor.
A good workout is to start by holding the position for at least 10 – 15 seconds. If you feel like it, continue for up to 45 seconds – 1 minute.
You can do this exercise every day for a better result. The side plank
The side plank is a variant of the classic plank.
You start by lying on your side (let’s start with the right) with the elbow directly under the shoulder. The left leg must be directly above the right one. Calmly straighten your elbow to form a 90 degree angle. Try to form a straight line between the head, neck and back.
Hold the position for at least 10 – 15 seconds or up to 45 seconds – 1 minute if that’s easy for you. How to sculpt your abs: think about slimming abdominal belts!
Another element you may want to consider to sculpt your
abs are the abdominal and slimming belts.
By themselves they do not work miracles, you always need training and a healthy diet, but they really help a lot in achieving a flat and well-defined abdomen.
There are different types and it is easy to find what is right for you. Let’s see some of them. Abdominal
belts The abdominal belts are bands that are placed at the height of the belly and which help to melt fat.
Some have suction cups, others electrodes, while others are simple bands that help to outline the shape through the heat created. Slimming belts
A slimming belt is nothing more than a band that is positioned at the waist if it is suitable for the abdominals, or around the affected band. There are three main types.

  • The electro-stimulation belt (with electrodes installed that stimulate the muscles even at rest)
  • The sweat belt (which through use even at rest creates a kind of “sauna” and through the heat experienced you sweat and therefore excess water is lost)
  • The vibrating slimming belt (melts abdominal fat through the vibration of the stomach muscles)

And now that you know all this information, it’s time to put it into practice! You will see that by following these tips you will soon reach your goal and your abs will be well sculpted!

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