summer sit-ups

Sit-ups… Still this summer - Part 2

Sit-ups still in time for this summer, this time addressing training and supplementation

After a first article focused only on food, let's now discuss the rest.

As you may have already noticed by the title of the article, the objective here is to lose as much fat as possible in time for the summer to be able to go show off your abs for the beach.

What does this mean?

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

If you haven't read the first part, you will find on here the article.

Let's start by talking about cardio training.

Cardio training

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

If we want fast fat loss we will necessarily 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 times?

Post-Workout and Fasting.

It is important to mention at the outset that this is low intensity cardio, no HIIT.

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

When we talk about post-workout we are talking 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 a source of energy, as glycogen stores will be low.

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

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

Again, it's important to point out that this is low intensity exercise and not crazy sprints.

The low-paced exercise bike is a great example, or even walking at a fast pace.

After a period of 6-8 hours of fasting, your body will be in a perfect state for the use of fats 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 in the initial phase and do not exceed 30 minutes always keeping the intensity low.

Cardio should be done on average 5 times a week.

On non-training days and if you prefer not to use the method on an empty stomach, do it when you are more practical 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, no more and no less.

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

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

It is a simple but effective split, 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 abs 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 energy will be low and this type of supplements will help you maintain a good level of intensity in your workout.

The thermogenic should contain something to give you energy.

It also helps control appetite.

Whey Protein

A fast and practical source of quality protein.


Low-calorie diets easily become deficient in certain vitamins and minerals, a multivitamin can help you here.

Final notes


A dark body always appears to have a lower fat percentage and muscle traits will be more noticeable, so nothing like a nice tan!

Water, green tea, black tea or coffee.

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

Any questions or opinions, use the comments area below!

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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 wrong, but in this environment everyone says something and it's not clear "who is right."
    What puzzled me the most was the fact that you don't use hiit training in the post-workout. why prefer low intensity training to hiit?
    When it comes to supplementation, when is the best time for supplements?
    Who trains every day should do averages every day?
    Thank you in advance for your time.

    1. hello Andrew

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

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

      In case it is Monday to Friday, you can start with the average 5 days and see how you feel. If there is a power outage it means you can add another high day.
      In the case of being from 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-training, you could even use HIIT on a bicycle, however, after a good weight training it is unnecessary to go to HIIT as you would only cause more wear and significantly delay recovery.


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