تمارين البطن في البيت وفي الجيم الفيديو خاص بالسيدات فقط stomach exercise at home and gym

Rule 1: Eat Enough Protein
Protein will help you build lean muscle as well as burn body fat. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body.

That makes it the most valuable macronutrient of all, because your body burns a ton of calories breaking it down.

This is one of the main reasons why professional athletes and competitive bodybuilders eat a diet that is high in lean protein and also have some of the best physiques on the planet! This goes for women also, not just men.

As we are all humans with basically the same DNA and tissues, we all need protein in order to survive and also to burn body fat!

Rule 2: Eat Post-Workout Carbs
Most people have been falsely led to believe that carbohydrates are bad and that they will make you fat. This is definitely a myth that needs to be busted!

Of course eating too much of anything will make you gain weight, but natural grain or starchy carbs such as sweet potatoes, brown rice, and oatmeal are actually quite beneficial in your six pack quest, especially when consumed post-workout. When you eat carbs post-workout, they have the smallest chance of turning into body fat.

Try to eat moderate amounts of carbs and 1-2 cups of vegetables with each meal. This will ensure that your body gets the vitamins, minerals, antioxidants, and fiber it needs to function at its peak and remain healthy.

Rule 3: Eat Healthy Fats
Make sure you include healthy fats primarily from polyunsaturated and monounsaturated fats such as raw nuts, nut butters, fish oils, and olive oils into your diet.

Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat and reveal six pack abs. I am not saying to go out there and eat an entire bag of Planters Cashews.

I am simply saying that you do not need to be afraid to include healthy fats in your diet. With all of the so called "low fat diet" gurus out there and the huge amount of negative press about fats, it is easy to mistakenly believe that eliminating fats from your diet is good. But it is actually a dietary disaster, especially if you want a head turning physique.

By combining lean protein with the correct types and amounts of green leafy vegetables, good carbs, and fats you will begin to super charge your metabolism and turn your body into a 24-7 fat burning machine.

The best part about that is that you will be able to do it without a miracle supplement, ab gadget, and without doing hundreds of crunches.

Rule 4: Focus On Your Diet
In order to burn fat and reveal your washboard, six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates.

Protein helps form the building blocks of muscle and is probably the most essential macronutrient of them all, mainly because your body burns a ton of calories digesting protein.

Calculating the right amount of carbohydrates to eat can be tricky, but a good strategy to use is to eat most of your carbs post-workout.

When you intake carbs post-workout your body quickly absorbs the carbs directly into the muscle tissue, promoting growth. Post-workout carbs also help your muscles recover faster, which will give you better results faster.

Many people believe that eating fat will make you fat, but in reality, healthy polyunsaturated and monounsaturated fats such as fish oils, nuts, and olive oil will actually help you burn more fat than a low fat diet will.

Dietary fat in your diet will kelp keep insulin levels stable, which will help prevent you from gaining additional body fat.

The last diet tip is to include plenty of fiber and raw vegetables with each meal. Vegetables are jam packed with tons of fiber, antioxidants, vitamins, and minerals which are all essential for building a lean body and ripped six pack abs.

Rule 5: Stop Doing Thousands Of Crunches
Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will.

Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss.

Working as a fitness model, I generally work abs for about 20 minutes two or three times per week. There is just no reason to work abs any more than this! Here is a list of great compound exercises that you should have in your workout program: