6 rules for firm abdominal muscles: snacks can also help

Simply losing weight is not enough, good weight loss should also take into account body sculpting! In order to develop solid six-pack abs and waistline, many people have joined the ranks of fitness and weight loss, but with the same movements and amount of exercise, some people have achieved remarkable results, while others' fat remains unchanged. The fitness coach pointed out that the key may be diet. It is recommended to follow 6 dietary principles, use high-protein snacks to promote muscle growth, and combine with calorie control to help lose weight and shape the body.

Weight loss is not just about losing weight, but also about body sculpting. In addition to practicing each training movement correctly, you also need to combine it with a correct diet.

6 golden rules to quickly build six-pack muscles

Che Zhijian, a well-known fitness coach in Hong Kong who majored in nutrition in college, believes that if you have the right dietary concept, you can lose weight faster than others. If you want to build abdominal muscles quickly, there are 6 major dietary principles, including top-heavy diet, eating 6 small meals a day, inverted triangle starch intake method, having protein and fiber in every meal, consuming whole grain starch foods, eating more fiber foods, and giving priority to protein foods.

The "top-heavy diet" means eating a large breakfast in the morning when your metabolism is most active, and then slowly reducing the amount of food you eat at each meal thereafter. The "inverted triangle starch intake method" is also derived from this principle. A large amount of starch will increase blood sugar, stimulate insulin secretion, and convert food calories into fat. Therefore, it is recommended that starch intake before noon accounts for 1/4 of all food, but after noon, starch intake should be gradually reduced to reduce fat accumulation.

3 large meals → 6 small meals a day, even distribution of nutrients for better muscle growth

More importantly, break the previous eating habit of eating three meals a day with at least five hours between each meal. Coach Che Zhijian said that this kind of diet will prevent the muscles from getting enough nutrients for a long time, causing their growth to slow down or even stagnate. In addition, the time interval between each meal is too long, which makes the body hungry every time it eats. Unconsciously, it will eat too much food, which can easily lead to abdominal obesity.

It is recommended to eat a small meal every 3 hours, that is, 6 meals a day, so that the calorie intake is evenly distributed, so that the nutrients obtained by the body can be evenly distributed and muscle growth can be accelerated. However, in order to avoid the situation where the body is working late while the person is sleeping, the calories in the last meal of the day should not exceed 200 calories.

Eating snacks between meals and supplementing with protein and fiber foods can speed up muscle growth, increase the body's metabolic rate, and accelerate fat burning.

Small snacks go a long way! Essential protein + fiber

If you are unable to change your eating habits immediately due to work or habits, Coach Che Zhijian recommends that you can supplement your protein and fiber foods by eating snacks between meals in the traditional three meals a day model. This can help reduce the portion of the main meals, speed up muscle growth, increase the body's metabolic rate, and accelerate fat burning. Protein is an indispensable nutrient for muscles, while fiber can enhance satiety, speed up gastrointestinal motility, and provide a variety of vitamins and minerals.

[Fitness coach's secret muscle-building snack]

1. Walnuts: In addition to their delicious taste, walnuts also contain a lot of protein, antioxidants and can increase the hormone "testosterone" in the body, which helps build muscle.

2. Peanut butter and oatmeal cookies: The fiber contained in oatmeal cookies can provide a feeling of fullness, while peanut butter contains protein, iron and magnesium, all of which are important nutrients for muscle building.

3. Low-fat yogurt with oats and blueberries: Low-fat yogurt and oats are rich in calcium, which can help muscle contraction; free radicals are produced during exercise, and blueberries contain antioxidants that can reduce the damage of free radicals to the body.

4. Fresh berries: The antioxidants in berries can boost the immune system. They are also rich in vitamin C, which helps the body absorb iron.

5. Soybeans: Contains 8 essential amino acids needed by the human body, and also contains iron that can increase the oxygen carrying rate of the blood.

6. Bananas: Contains vitamin B6, which helps maintain blood sugar, and potassium, which helps muscles recover. They are the best food after exercise.

7. Sunflower seeds: Contain vitamin E, which can increase testosterone levels. They also provide protein that helps build muscle and selenium that helps the body recover.

8. Chocolate milk: A study from Indiana University shows that drinking chocolate milk after exercise can replenish protein and sugar, which helps muscle growth and recovery.

9. Others: unsweetened soy milk, skim milk, green tea powder, flaxseed powder, oats, apples, oranges, avocados, lettuce, tomatoes, nuts or seeds (unsalted), salted tuna, sardines in tomato sauce, whey protein powder, casein powder, eggs, etc.