The biggest dietary secret that allows you to define and develop your abs is to increase your protein intake, reduce your intake of fatty and sugary foods and perform localized physical activity, decrease fat in your abdominal area and allow your muscles to be more defined. and visible.
Then, to complete this eating plan, also consult 6 exercises to define the abs, proposed by our personal trainer.
Foods most recommended for those who need to increase muscle mass and burn abdominal fat are:
Another way to get good quality protein from plant sources is to mix cereals and cereals such as beans and rice.
In addition, to quickly define the abdomen and dry the belly, it is necessary to drink about 8 glasses of water a day, in addition to the water ingested during training, to avoid cramps, improve kidney function and eliminate products from protein metabolism.
The recommended amount of protein per day is 1 gram per kg of weight, which, for a person of 70 kg, may be the equivalent of approximately:
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A good strategy for increasing muscle mass may be to consume 1.5 grams of protein per kg of weight. But this should only be done during intense physical activity, under the guidance of a physical counselor and nutritionist, so as not to damage the kidneys.
To supplement this diet vitamin or protein supplements can also be used before and after training, however, they should be recommended by a nutritionist to adapt well to individual needs. See the list of major supplements used to gain muscle mass.
The diet to define the abdomen and increase weight should be similar to the diet presented above, however, it is important to exceed the body’s metabolic rate so that there is no more unnecessary burning of muscle mass. So, some important tips are:
Thus, to gain weight without gaining a belly, it is necessary to increase caloric intake. See how many calories you should eat per day by entering your data in this BMI calculator and also find out how to increase calories in a healthy way with this video: