Hello hello hello my beautiful Steemit people, I hope you are very, very well and God's blessing is always with you. As already know several I created this blog to talk about my life, and sports especially focused on physical preparation, because today we finally start with those routines and tips so that all my followers can have an athletic body, a better lifestyle and more confidence with themselves.
One of the most difficult muscles to remove is the one of the abdominals, this goes through the overload of work that is done to them, and because it is that they work very badly, in the gymnasiums the peculiarity is that all the people think of themselves as personal trainers and begin to give routines without any preparation, so we see individuals killing themselves doing 400 or 500 crunches every day believing that the more they do faster they will get results, but what would you think if I told you that you can get good abdominals doing just 150 a week divided into three days.
When I was preparing for my first competition I learned many things, including sports nutrition, something ** FUNDAMENTAL ** for our body development and our abs in this case. It is a myth to believe that with more abdominals being done, the faster the results will be, and no, it is not. The process of the formation of the famous chocolate is 30% exercise and 30% diet; so it is gentlemen, it is not necessary to mistreat our body by loading it day by day with killing series that in the end will not leave any results.
To increase muscle mass we must consume large quantities of meals distributed at least 5 a day, loaded with carbohydrates, fiber and protein, little cardiovascular activity and work with a lot of weight.
But when it comes to defining the amounts of carbohydrates they go down like the fiber ones but the proteins increase by 50 or 100%. This means that if at lunch I ate a cup of rice, with a chicken milanesa, parboiled banana and a glass of oatmeal; now I will eat half a cup of rice, a milanese and a curate of another or two, parboiled banana and half a cup of oatmeal, this in order to lower the index of food that will later turn into fat.
This diet is usually an expensive one but in a next post I will leave you cheap food to follow an optimal diet plan.
We must bear in mind that when performing compound exercises (squats, bench press, pull-ups / press behind the neck, dead weight) we are working the abdominal part, that's why they are called compound exercises, so if we add that to 400 abdominals a day, tell me what we are doing ?, as I said before mistreating our body.
Here I will leave concise points for a strong and marked abdomen:
- Do 50 sit-ups after each workout on Monday, Wednesday and Friday (they can alter this depending on the days they train).
- Divide the routine in short trunk lift, long trunk lift, leg and oblique lifting.
- Do the exercises calmly working with breathing and a strong contraction, the idea is not to make them fast if you do not do them as you should.
- Always remember that the process is divided into 30% exercise and 70% diet.
- Be constant and disciplined.
Following these steps we can obtain the results we want. I hope you have enjoyed this post and are very useful for all of you dear followers, new tips and routines will come to work every part of our body and diets adapted to our pockets.
