Название: Lose Belly Fat & Get Six Pack ABS: Build Strong, Healthy, Muscular Abdominal Muscles | Meal/Food/Nutrition Plan & Workout/Training/Exercise Program Автор: Eric Kruczek
Издательство: Independently published
Год: 2020
Страниц: 211
Язык: английский
Формат: pdf, azw3, epub
Размер: 18.2 MB
Lose Belly Fat & Get Six Pack ABS
To build a strong and muscular belly with a so-called six-pack, you should especially take care of the nutrition that will help you get rid of the fat on your belly as I write about in this e-book, and you should take care of the physical effort that will form a six-pack on your stomach. This workout has already been tested many times, so you can be sure that it works. The program lasts 10 weeks, I recommend that you stick to it for at least 8 weeks.
You will see the first results after the first 3 weeks of training. You should do the exercises 2 to 3 times a week, preferably and most conveniently every other day. There are 5 exercises in each round, you should do them one by one with 10 second breaks. Going to the next round, you take a longer break, over a minute. The exercises can be done right after the FBW (which I also put in this e-book), or on separate days. Warm up well before each workout. To warm up, do up to 50 dynamic dumbbell squats in front of you, and 100 jumping jacks, hip raises, and cobra exercise.. For this training you will only need your body weight, a dumbbell or/and water bottle. Every week the number of reps and rounds increases, so if the number of reps or rounds is very difficult for you, you can repeat the week
The e-book also describes effective tricks and nutrition tips that guarantee fat oxidation and body toning.
Do you know that, to oxidize a kilo of body fat, you need to create an energy deficit of 7000 calories in the body? And, It is created in the simplest way, through the calorie deficit - eating below your daily calorie requirement (and all this can be very accurately calculated), and through physical activity - strength training, cardio training.
To do this in a week, all you have to do is reduce your daily calorie requirement by about 500, and do three strength training sessions and, two 40/60 minute cardio, like swimming, cycling, running.
For example, you can burn 400 to 700 calories per hour of cycling, depending on the terrain you are riding.
During an hour of strength training you will burn about 300 to 600 calories - the result depends on the volume and intensity of training, the length of breaks between sets, the adaptation of muscles to the effort.
Why Should You Have This E-Book?
This is not a position about motivation and theoretical improvement in body appearance, nor about a new diet that will make you look like Lazar Angelov or Tavi Castro in 2 weeks' time. This e-book is like a navigation that will show you the fastest and safest way to your destination. Suppose you know which city you want to get to, but you do not know how to get there. Navigation will lead you to the goal. Your task is only to determine your destination, and focus on the road and follow the guidelines until you reach your target. The same goes for your goal, and whether you want to build muscles, lose weight, whatever, if you define your goal well, this e-book will become your navigation and your task will be to take the necessary actions that will lead you to the finish line. Of course, I don't know how old you are, where you start and where you go, but trust the navigation and sooner or later you will reach your destination.
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