Nutrition

Sit-ups… Still this summer - Part 1

How to get abs in time for this summer.

Ok, this is a generalist title, but there are indeed strategies that can help you to speed up fat loss and abdominal definition.

Especially if you're chasing the clock with the summer in view.

This is intended as a guide to getting the best possible results in a short time, that is, in time to be in the best shape possible in August.

It's not the friendliest approach on the planet, but if you really want visible results without resorting to less healthy methods you will have to make some sacrifices.

Let's start by talking about the diet as it is the most important aspect to be able to lose fat and get the definition you want.

food

Feeding will be based essentially on the manipulation of carbohydrates, which will also be treated by HC throughout the article so as not to become too repetitive.

You will start by reducing the number of meals you consume HC.

If your diet consists of bread, rice and oats from morning to night this will temporarily change.

You don't need to follow the myth that carbohydrates go straight to your belly at night, in fact, if you train at night it would even be counter-productive.

Carbohydrates will only be used in 3 meals a day and nothing else.

The priority will be this:

  • After training
  • Pre workout
  • Breakfast

These are, in order of importance, the times where this macronutrient should be consumed.

The amounts should also be adjusted as it is useless to eliminate carbohydrates from breakfast and then consume twice as much at lunch.

Carbohydrates will be manipulated not only for a caloric issue but also because you will have greater control over your insulin levels, increasing lipolysis, meaning fat burning.

Bearing in mind that you don't train every day, your diet will not be the same every day and we will have 3 different days:

  • Low days in HC
  • Average days in HC
  • High day in HC

Com este tipo de abordagem vais conseguir ter níveis de energia e uma performance muito superior no gymnasium em relação a dietas simplesmente pobres em hidratos de carbono, as mais comuns.

In addition, you will have a high day of HC that will help you “recharge” your batteries and maintain your metabolism.

Sit-ups...Still this summer


On training days the HC will be used 3 times a day:

  • Breakfast
  • Pre workout
  • After training

These are the average days.

On non-training days the HC will be used twice a day:

  • Breakfast
  • Lunch

These will be the low days in HC.


And finally we have the high HC day, which will be only once a week, and you will consume HC in 4 to 5 meals.

Use the high day in HC on a training day that you want to prioritize, that is, if the muscle you want to develop more is your chest, use the high day in HC on a training day where you train your chest.

Alternatively you can use the high HC day on a non-training day to recharge your energy instead of using it in one of your workouts.

Another important variable will be lipids.

You can't lower carbohydrates so sharply without adjusting the level of fats that you consume.

On days low in carbohydrates, use olive oil to water your vegetables, eat a slice of salmon every now and then on these days, some dry fruits in meals without HC, always in QB quantities, in other words, don't overdo it, nothing oil pools.

Sit-ups...Still this summer

On average days, leave the salmon aside, but continue to sprinkle your vegetables with QB oil and some nuts in meals without HC, half a dozen walnuts for example.

Then we have the high HC day in which the consumption of fats will be reduced, no nuts or salmon, just use a few strands of olive oil in the non-carbohydrate meal that day.

As for proteins, consumption should always be high to maintain levels of muscle mass and get a good recovery from training.

2/2.5g of protein per KG of body weight.

Drink at least 2L of water a day.

With this type of food you will get:

  • Quickly lower fat levels
  • Keep a lot of muscle mass
  • Having a lot more energy to train compared to traditional low-carbohydrate diets
  • Eliminate excess liquids

This article is divided into two parts, the second part is below.

Sit-ups later this summer…Part 2

Any questions, suggestions or opinions, use the comments area below!


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4 comentários

  1. Hello good day.
    I have a doubt that is: on training days I consume 3 times a day HC which in this case is for breakfast, pre-training (snack) and then I have the post-training which is dinner, because my training ends around 8pm and then I would like to know if I could consume the third HC meal at dinner as it is mine (post-workout)…..

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