How to remove your belly for the beach season? Relief abs in a short period of time

Sea, sand, foreign resort – this dream of a long-awaited vacation this year may not come true, but we can find the sun, beach and reservoir not far from home (and domestic resorts have not been canceled). This means that we should prepare for summer as responsibly as before. But what should you do if you haven’t eaten anything over the winter, and insulation has added extra? Let’s find out from Alexander Krupnov – current professional athlete Elite Pro IFBB, top trainer Crocus Fitness and participant of the International Festival of healthy lifestyle and sports SN PRO EXPO FORUM.

Table of Contents

Nutrition

Nutrition is the key to good shape and well-being. This point is always in the first place. Eliminate sweets, fried food, flour, alcohol and you will feel much better and the result will be visible.

In order to appear cubes on the abdomen, you need to create a calorie deficit. You can calculate your calorie allowance using one of the proposed forms on the Internet. They are all plus or minus the same. Then you need to reduce your norm by 10-15%.
Why can there be no result if a person eats little (less than his norm)? Because he is banally not getting enough and his deficit is 50%, or even more. My advice – find out your calorie intake, eat according to it for a week, and after that create the necessary deficit (10-15%).

Cheatmil

If we see the result, we see the abs, the shape satisfies us, then it is mandatory to do a cheatmil. It helps to unload both mentally and physically, plus – avoid breakdowns. Eat whatever you want, what you ate from the forbidden before, have fun, relax and from the new day return to proper nutrition.

Photo Report

Since I’m a trainer, I make all my trainees take a photo before they start losing weight or gaining mass so that I can compare results later. Don’t be guided by the scale! It doesn’t matter how much weight you’ve lost, it’s the reflection in the mirror that matters.

Sleep

There are those who sleep regularly for 4-5 hours. This is wrong! We need a full sleep – go to bed before 23:00 and sleep at least 8 hours. Our full recovery depends on it.

Top 5 exercises for a flat tummy

The most effective exercises to tighten the abdominal muscles are considered:

Twisting
Cycling
Leg lifts
Plank. Can be static, and can be in dynamics, turning the body to the left and right to connect the oblique muscles.
Vacuum. It is desirable to do on an empty stomach and immediately after waking up. We try to hold our breath as long as possible, trying to increase this time every day.

All exercises, except vacuum, should be done from three to five approaches, with 15-20 repetitions. Between them rest – 30 seconds.

With each time, the muscles will get more and more accustomed to the load, so it will be necessary to increase the intensity. But, if you do twisting, for example, and you have nothing burning, you add repetitions, and the sensation still has not changed, then you are doing something wrong. The most important thing is to twist and squeeze until it burns.

Sleeping, eating, working out, but not losing weight

If you are responsible, follow all the rules of nutrition, get enough sleep, obey the trainer, but you do not see any results – perhaps you have problems with hormones. For example, high levels of cortisol (stress hormone). You have a nervous job, you take everything to heart – this can contribute to fat deposition in the abdominal area. Be sure to get tested before you start any kind of training.