Nikki Blackketter Fitness – This a look at Nikki B fitness and tips that she used and recommend in order to be successful at whatever goal you are working towards. Along with Nikki Blackketter Fitness and tips, you have 20 outstanding tips to have great and toned abdomens which we will be looking at first. It is no secret that the best formula to get a flat stomach or the desired Six-pack is a healthy diet and regular exercise, but there are different ways to get it and direct our diet and exercise to get the dreamed abdomen. We present the 20 keys to direct your efforts towards success and obtain a toned belly:
1. The Formula
Getting a flat stomach is not equivalent to starving yourself or living in the gym. The reduction of belly fat is a combination of healthy eating and effective exercise. Make sure you eat enough food to maintain your body without experiencing hormonal imbalances; Eating too little (less than 1,200 calories a day) reduces the amount of the hormone leptin, which burns fat so that weight loss will be delayed. On the other hand, if you are exercising without changing your diet, you can already spend a lot of time in the gym that you will not get great results. A balance must be found between diet and exercise, a formula that allows you to optimize fat loss.
2. The position counts
Performing strengthening exercises and correcting the posture regularly will help you double the time to tone the belly. Having a good posture helps you look thinner and more balanced, just as performing a postural correction routine almost daily will strengthen your abdominal muscles and help you tone up your abs and get the six-pack. See what kind of postural exercises you can do to get to join the fight to achieve your goal.
3. Burn Fat
The abdominal exercises will help you to define the muscles, but you should not forget the cardio to lose weight in general; otherwise, all the abs will be lost. If you want fast results, try high-intensity interval training. It has been proven to be one of the best ways to fight against belly fat.
4. Out of stress
Having too much stress can lead to higher levels of the stress hormone or cortisol in your body, which can increase the amount of fat that is stored around your belly. It seems that you can not eliminate stress? Take a few minutes each day to relax and learn how to decrease cortisol levels in your body. Above all do not try to enter a looping routine in which you stress because you are stressed.
5. Start the day with oats
The secret to getting a flat stomach includes a diet that helps reduce belly size and love handles. The most advisable foods to eat during the weight loss stage are those rich in fiber and those foods that help reduce swelling. You can change your normal breakfast for a bowl of oatmeal with blueberries, so the oat fiber will help in digestion, while the blueberry antioxidants can help you lose abdominal fat. There is a lot of information on which foods are ideal for losing abdominal fat and essential for a fitness diet, you can easily find them and organize your diet according to your tastes.
6. Purifying beverages
Not only can the foods you eat help you in the process of getting a toned abdomen, drinks are also important. Drinking a glass of water with lemon every morning, for example, will help you introduce alkaline minerals in your body that will help you burn fat and detoxify the intestinal system. In addition to lemon water, you can drink green tea and green vegetable natural to bring the same purifying effect.
7. Avoid foods that cause bloating
There are those foods that help you lose weight from the abdominal area but that makes you feel like a bloated balloon. As you progress through your training plan, be sure to avoid foods that cause bloating, such as broccoli, cabbage, beans, squash, or other dairy products.
8. Exercises that involve the whole body
If you’re looking for very defined abs, do not waste time focusing only on the abs, as they only tone up a muscle group and aggravate bad posture, especially if you spend the rest of the day on a desk. Instead, focus on performing exercises that involve the whole body, such as compound exercises. With this type of exercise, you not only save time by working multiple parts of the body including the abdomen, but you will also be working on an optimal posture so that the abdomen can develop without involving back problems. It really is very easy to get a routine of compound exercises and practically all of them involve the abdomen in one way or another.
9. Work all the layers of the abdomen
The fact of only performing a type of abdominal exercise in your routine, or some very similar, can cause you to be wasting time and the results will be minimal. The work of the abdomen should consist of the exercise of all the abdominal layers, not only the upper part that can be seen. The inner muscles help from within to make the abdomen look thinner, so make sure you work all the abdominal muscles including a variety of different exercises in your routine.
10. Do not forget the love handles
Getting rid of the love handles implies more or less the same strategies that we are explaining to obtain a toned abdomen. However, if your belly and waist have a little more fat, there are some tricks to accentuate the process. First of all, avoid trans fats from the foods that are part of your diet and follow it very strictly. While you are focused on the abs, do not forget to perform back exercises such as the Superman or the Static Abs side if the problem is in the waist.
11. Foods with monounsaturated fatty acids
Foods rich in monounsaturated fatty acids burn fat, especially of the belly variety. Include in your diet such foods as avocados, almonds, olive oil or pistachios, to keep your stomach full while you burn fat.
12. Practice Yoga
13. Eat Healthily
Salt, foods with added sugar and fat can cause bloating, while fruits, fresh vegetables and cereals do just the opposite. Pay attention to the products you buy and accustom your papillae to prefer fresh products. There are thousands of tips you can learn about how to eat healthily, but it is best to talk with a dietitian to advise you according to your needs. And remember that eating healthy does not mean not eating.
14. Control the quantities and portions
Even if you have already been working on your abs, nobody will see the defined results if you have a few extra kilos that cover it. Apply a well-defined portion method that helps you not eat more than you need and help you lose weight. Always check what quantities are necessary and do not risk eating less than you should.
15. Add weights
Adding hand weights or discs at the time of abdominal exercise will increase the difficulty and therefore will cause the abdominal muscles to become more involved in order to perform the movements. Add weights whenever you can, both in the hands and some ankles with weights when you work the lower abdomen.
16. Find your balance
Another way to challenge your body and activate your abs is to do workouts that play with instability. Do exercises that involve tilting tables or use a BOSU while doing bicep curls, squats, or strides. By having to maintain an upright position to be able to perform correctly all the exercise, you will activate the center of your body involving the abdominals in a very productive way.
17. Work the lower abs
Do not forget to work the lower abdominals to help gradually reduce the lower abdomen. Exercises such as leg opening, V-shaped abs or ‘Boat Pose’, abdominal crunches with shoulders or use of fit balls between the legs will guide the abdominal effort to the lower areas, strengthening part of the thighs and inguinal area.
18. Work your back
A strong back will make you look taller and thinner, and above all help when it comes to abdominal exercises to optimize effort and avoid bad postures.
19. Eat lean protein
The lean protein burns fat and helps you feel full so you will not need to overeat. Whether you opt for fish, turkey or tofu, make sure your diet includes enough lean protein to keep you satisfied and with a flat stomach.
20. Abdominales en plancha
Flat abs are incredibly effective exercises to define what should be incorporated into any training. The iron pose focuses on a complete work of the core of the abdomen, helping to work the muscles that contract it while strengthening the arms and legs. There is a lot of variety of these exercises, both static and with movement, so you can introduce them throughout this process and increase the level of difficulty as you go feeling comfortable
Nikki Blackketter Fitness Fit
Upper Body Lifts + Targeting Lower Abs
Abs & Legs – Progress | Sweat It Out
Purpose: This is a vlog about my bridesmaid experience, a solid hamstring workout, a high-intensity partner workout with Mack and Jazmine!! (Detailed below in desc box) and a Halloween conundrum. Make sure to comment your opinion on that down below!!!
- -Smith Machine Squats 3×10-12
- -DB Straight Leg Deadlifts 3×15
- -Lying Single-Leg Ham Curls 3×15
- -Seated Ham Curls 3×15
- -Side step up into a Reverse Lunge 3×10 each leg
- -Straight leg deadlifts
- -Jumping squat/lunges
- Superset with
- -Mountain climbers and knee tucks
- -tricep dips
- Superset with
- -push ups
- -finished with ab raises and 10 min high intensity elliptical!!
Low-Impact (No Knee) Lower Body Workout! + Hardest Thing I’ve Ever Done
Purpose: This is a vlog about having a slightly hurt knee and how I work around that to still get a KILLER BOOTY YO. Or attempt to at least. And also, OMG GUYS THE FRUSTRATION, YOU DON’T UNDERSTAND, but we got it done finally, you gotta see!!!! Hope you enjoy, happy vlogmas!!
Hump Day | Glute Tips & Tricks
Purpose: This vlog has a typical booty and leg workout that I use to try and keep my glutes as perky as possible! I like to use heavy weights and various machines for this, and even included some helpful tips on the screen. 🙂 I hope y’all enjoy the video!
Bis, Tris, and Rear Delts With Nikk
Bring On The Squats
Squats & Starbucks | Day In The Life
High Intensity Hamstrings & Coachella Prep
Purpose: I got taken through a high intensity, sweaty hamstring session to tighten and tone the backs of your legs! Also get the details and outfits we wore to Coachella, which was the greatest weekend ever!!! Hope Y’all enjoy the vlog!
TRAINING NIKKI BLACKKETTER | Building Size Through Strength Training
Squats & Lunges | Classic Movements for Improvements
Purpose: Workout focused completely on squats and lunges and all their variations!! Extremely effective for growing the glutes and overall leg development!! Also your Maximus Prime updates and day in the life activities. Hope yall enjoy the vlog! Game of Thrones review coming tomorrow!!
Building The Glutes | Leg Vlog