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It is very possible that your gym is open again and you have resumed your usual fitness sessions, but this is not going to be a traditional bikini operation since, after almost 4 months of sports break (training at home is not the same), get in shape it seems more complicated than ever. Statistics say that, during confinement, we have gained between 3 and 5 kilos, and one of the most affected areas of the body, both in men and women, is the abdomen. How to get a flat and defined stomach again in record time before the holidays? Coach José Cano, an expert who works with Hugo Silva, Ivonne Reyes, and Alba Carrillo, among others, explains the most important keys to smoothing the gut and marking the abs. And yes, as you probably suspect, diet is just as important as exercise.
How to get a nice abdomen
“To have our perfect abs we are obliged to control our diet to keep the percentage of body fat and extracellular water level very low,” says José Cano, who also states that this does not imply following extreme diets or restricting calories (errors can prevent your training efforts from being noticed), but rather follow the guidelines of a balanced diet. “Control fats, especially saturated and simple sugars, eat five times a day, and eat a diet rich in fiber, protein and slow-absorbing carbohydrates” are his tips to reduce abdominal fat and that, then, is mark the muscles in that area. In addition, protein, known as “muscle food,” should make up about 20% to 35% of the menu.
To tone those muscles, the trainer recommends NOT doing sit-ups every day, but every other day to allow the muscles to recover.