summer sit-ups

Sit-ups…Just This Summer – Part 2

Sit-ups just in time for this summer, this time covering training and supplementation

After a first article focused only on food, we will now discuss the rest.

As you may have already guessed from the title of the article, the goal here is to lose as much fat as possible in time for the summer so that you can show off your abs at the beach.

What does this mean?

It means that if you want quick results, it won't be easy. But it will be worth it.

If you haven’t read the first part yet, you’ll find here the article.

Let's start by talking about cardio training.

Cardio Workout

We can lose fat without doing cardio is true, however, the purpose of this article is to maximize results in the shortest possible time, that is, summer.

If we want rapid fat loss, we will have to include cardio, and not only include it, but also use it at the best possible times to optimize fat burning.

And what are these heights?

Post-training and fasting.

It is important to note that it is low intensity cardio, not HIIT.

Let's start with the post-workout, since fasting cardio is undoubtedly controversial.

When we talk about post-workout we talk about a cardio workout right after a weight training workout.

Cardio after weight training is a great time to optimize fat burning, because your body will be more likely to use fat as an energy source, since glycogen stores will be low.

It starts for 10-15 minutes in the post-workout and increases to a maximum of 25-30 minutes in a final stage.

As for fasted cardio, it's controversial, but it's widely defended by fitness and bodybuilding athletes because it works.

Again, it is important to note that it is low intensity exercise and not crazy sprints.

The low-speed exercise bike is a great example, or even riding at a steady pace.

After a period of 6-8 hours of fasting, your body will be in a perfect state for fat utilization in low intensity activities, insulin levels are low which will help lipolysis, fat burning.

However, the fasting cardio is not for everyone and it is a measure that you should only use in more advanced stages and assuming you don't have any health problems.

As with post-workout cardio, 15-20 minutes at an early stage and do not exceed 30 minutes at all times while maintaining a low intensity.

Cardio should be done on average 5 times a week.

On non-training days and if you prefer not to use the fasting method, do it at the time that is most practical for you but increase both duration and intensity.

summer sit-ups


If you don't go to a gym, bet in this training.

4 times a week, neither more nor less.

It will be a workout ABAB, preferably: Monday, Tuesday, Thursday and Friday.

In training A you will train the upper zone / trunk, in training B you will train the lower zone / legs.

It is a simple but effective split, the training should be short but intense and you should focus on training mainly the large muscle groups (legs, back, chest) as these are the ones that will have the greatest hormonal and muscular impact.

The objective will be above all to maintain your muscle mass.

Prevents go to failure.

Choose 2/3 isolated abdominal exercises and place them at the end of the workout.

Take a look at this sit-up article.sit-ups


No supplements are necessary, however, if you want to buy something, here are some suggestions.

Caffeine or thermogenic

You will have days when the energy will be low and this type of supplements will help to maintain a good level of training intensity.

The thermogenic should contain something to give you energy.

It also helps in controlling appetite.

Whey Protein

A quality, fast and practical source of protein.


Hypocaloric diets easily become deficient in certain vitamins and minerals, a multivitamin can help you in this regard.

Final notes

Soak up the sun.

A dark body always shows a lower percentage of fat and the muscular features will be more noticeable, therefore, nothing like a beautiful bronze!

Water, green tea, black tea or coffee.

When hunger strikes, these will be, in order of preference, your greatest allies!

Any questions or opinions use the comments area below!

3 thoughts on “Abdominais…Ainda este verão – Parte 2”

  1. Good evening!
    I confess that your article goes a bit against what I've always been told. It's not be wrong, but in this environment everyone says one thing and it's not known for sure "who is right."
    What confused me the most was the fact that you didn't use hiit training post-workout. Why do you prefer low intensity training over hiit?
    When it comes to supplementation, when is the best time for supplements?
    Who trains every day should do average every day?
    Thank you in advance for the time spent.

    1. hello Andrew

      Caffeine/Thermogenic – Before training mainly.
      Whey Protein – After training and when you need to add protein to a meal.
      Multivitamin – For breakfast with a source of fat.

      As for training every day, it depends on the type of training and it depends on what it means every day:
      A) Monday to Friday
      B) Monday to Sunday

      In the case of Monday to Friday, you can start with the 5 average days and see how you feel. If there is a lack of energy means, you can add another high day.
      In the case of Monday to Sunday it is more complicated because it depends a lot on the training you do.

      Finally, regarding HIIT vs low-intensity cardio:
      In the case of post-workout, you could even use HIIT on a bike, however, after a good bodybuilding workout it is unnecessary to do HIIT as it would only cause more wear and significantly delay recovery.

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