The first thing you should know is that to get a flat stomach and have abdominal crunches, you need to perform a daily abdominal routine and have a healthy diet. You will need to take this routine seriously, but you will see changes for what is worth striving for.
So, getting a flat stomach means removing all the fat that you have left over from your belly, and as I already pointed out, the only way to do this is to healthy and effective way is to start moving with abdominals and eating the right foods relaxed.
Watch the video, it is a short training of less than four minutes with what you will be maximizing the burning of calories in that area. Performing one exercise after another without rest is important. You do not need to enter a gym, you can do them at home.
But this is a general routine, for each person and physical condition may vary.
The right diet not to accumulate fat in the belly:
What foods to eat?
Lean meat, chicken and fish, preferably grilled or steamed, eggs. There is also a great variety of vegetable protein that you can include in your diet if you prefer to avoid meats. Small amounts of whole grains, vegetables, tubers (carrots, radishes, etc.), dark chocolate, water and dried herbal tea.
What foods to avoid?
Fried foods, dairy products with lactose (milk, yogurt, cottage cheese), white bread, carbonated drinks or juices, mealy fruits, dried vegetables, chewing gum, sweets, cakes, cakes, refined pasta, white rice, semolina, refined white sugar. [19659002] Eat at regular times and correctly
-Don't skip any food, these should not be so plentiful since the idea is to add two snacks: one mid-morning and one mid-afternoon (fruit, cereal bar, yogurt)
- Sit where you can be calm and take your time to chew, 10 to 15 times to make it easier to digest.
-Cook with little or no oil. Vegetable oil transforms into trans type fats when heated at high temperatures and it is proven that this type of oil retains fat and ignites not only the intestine, but most of our tissues.
-In some cases it is better to cook steamed food or raw food well disinfected.
-Use little salt and if it's better sea salt.
Additional tips for getting a durable flat stomach
The importance of relaxation : The stomach is the central receptor of our mental state and tensions tend to inflame the belly.
Breathe deeply: Practice abdominal breathing while standing or lying on your back . Put one hand on your stomach and inhale, first opening the rib cage, then the abdomen and holding the breath for a few moments and then exhaling in the same order.