How do I get to the defined abdomen? Leandrão, I went there at leandrotwin. com.
br and I saw some evolution photos , more than 400 photos, and several with defined abdomen. Can you make a complete plan to define the abdomen here? So, come on, click on like and subscribe to the channel.
Remember that Thursday at 11:59 pm there is a promotion from my sports consultancy, but even so I will teach here for free too, because we are not stingy. How is this advisory business, Leandrão? Go there in the comments that there is a text explaining what this promotion is for 10 people, because otherwise I will go crazy, there are a lot of people at once.
Guys, everything will start when you understand the principles of the evolution of the abdomen. When you say you want to have a defined abdomen you need to have something to show, to have the abdomen. Leandro Twin, I already have an abdomen.
Good, because otherwise you fall forward, it's an anti-gravitational muscle. But you have to have it good to show, to show. So, it has to be nicer, and you can't have anything to hide.
In other words, if you have, I will use an automobile example , I have Ferrari but it has a cover over four fingers in a blanket, will you go out in the street with it covered? People will look and say: There is something different there, but I don't know what it is. That is, the abdomen is the same.
You have the abdomen there, but you have the fat covering it , you know . . .
It’s not a belly, the guy isn’t paunchy, but he isn’t defined, he’s not cool, but I see a future for this boy there. So, this is what you need to understand, you have to have something to show and have nothing to hide, because if you don't have the cover too. I took off the cover, but then I have a velotrol.
You say: Gee, but velotrol is not a Ferrari, so you have nothing to show for it. So, you need these two. When you understand that what is the plan for the defined abdomen?
You will work on gaining muscle mass and losing body fat. The first conduct you will have, are we going to part? You will train your abdomen for hypertrophy.
When you train your abdomen for hypertrophy you will train it twice a week. Why not every day? Because otherwise it won't recover, and it won't work .
So, twice a week, only each time you have to make it count. So, am I going to do 4 out of 100? No, 100 repetitions you will work RML (localized muscular resistance) do you want resistance in the abdomen?
I do want to. Yes, but what do you want first? I want hypertrophy, which was what we agreed on at the beginning of the video.
Okay, you're paying attention; So, if I want hypertrophy I need to train for hypertrophy, how can I train for hypertrophy? I'm going to do 8 sets, 12 sets per workout. So, let's structure, second and fifth abdomen, 8 to 12 sets.
What's that supposed to mean? 2 or 3 exercises of 4 sets each on each day. The repetitions I already understood that I don't need to do a lot, I have to do more or less up to 15 repetitions.
So, 4 out of 15, 4 out of 15, 4 out of 15, 4 out of 12, 4 out of 12, 4 out of 12, 4 out of 12. Now, tell me this, a workout like that sucks, because I do 50 reps, am i gonna turn 12 and stop? So, you have to do 12, but go to failure.
But I can't. You can do it, you will load it, beginners can put a ring on the chest to do the abdominal above, beauty. Leandrão, can you give other examples of abdominal?
Yes, here on the channel there is already a video with the abdominals that will work the most for hypertrophy. So, remember to look for Leandro Twin with more theme to always answer a question. Leandro Twin plus running abdomen.
Okay, so I'm going to put a load, I'm going to put shin or anklet, as you want to call it, to do the infra and have more resistance and go to the fault. So, I have to rest, I have to have hypertrophic work, I have to have intensity. Always at the end of training the abdomen.
Why not at the beginning of training? Because if you do it at the beginning it is an anti-gravitational muscle and it generates posture and stability, you will tire the abdomen and then you will be injured in the lower back. Of course, because the lower back will compensate for the weakness of the abdomen throughout your workout.
Can you imagine doing a curved stroke with a tired abdomen ? The back will scream, until the moment that you may be hurt, most likely. The hypertrophy part is fine, how are we going to do it now to remove the fat that is there?
You will go on a diet that will calculate your macronutrients. I've already taught you how to calculate macros, here in the channel, remember to search. But you will work with 2g kilo of protein, you don't need more than that, man and woman.
Carbohydrate, 2g kilo. That is, weight 100kg I will consume 200g of carbohydrate. And the fat you are going to fix at 1g kilo, 100kg 100g of fat, you calculate, you will count vegetable protein here, and everything is fine.
You will notice that in the first week if you are a complete beginner, you will already gain a little muscle mass, you may not notice, but you already have, and you will also lose a little fat, a little liquid, and you begin to realize that in the early days you are already in the plan for defining the abdomen, you are already on the way. You will realize that if you keep doing this you will evolve in a week, but the second is not as good as the first, the third is not as good as the second, one hour you stagnate, if you continue like this you will not changes almost nothing. Before that happens, you are going to take some of the carbohydrate out of your diet.
So, every week you will take a little bit. Isn't it 2g pounds? Every week you will take 0.
1. In other words, you are taking the carbohydrate little by little, and over these almost 4 months, because you will not need to go until zero, over these 4 months you will dry a lot of fat. And as you went very slowly, you gain a little muscle mass too.
Except that taking this carbohydrate that is cool, you have also been putting on aerobics, because weight training uses calories. So, you start adding a little aerobic. The first week I'm going to put an hour of aerobics in the week.
Can I put everything in one day? I can. Can I put 10 minutes 6 times a week?
It can. But make an hour. And you have been rising as the pace has been falling, this is very personal.
I do n't want to leave a loose tail for you to hire me in the consultancy, no, I 'm not that stingy, but it really is private. Some people just lower the carbs already respond very well, and sometimes keep 1, 2 hours of cardio until the end of the project. Others have to increase a little more as they stagnate.
So, you will feel it, the weight is not falling, it is not responding well, you are putting 20 minutes, half an hour more per week, one more hour. But normally you won't spend a lot of 5, 6, 7 hours of aerobics in the week, which is one hour a day, that's it towards the end usually, it's something that when almost everything is out, but there is still a little . You can tell me the following: Leandrão, I did it all there, ball show, but I arrived at the end and I didn't define it.
Of course, because I was 140cm high and 1. 60m high. What happens is, possibly you will do this process and for sure you will gain muscle mass and you will lose fat, but sometimes you have so little muscle mass and so much fat that one just wo n't do it.
And now that the plan is complete, I finished those 16, 20 weeks with the low carb, and I'm going to raise my carbohydrate to 4g kilo and I'm going to be around two to four weeks with the high carbohydrate. But Leandrão, I will not lose weight in this period. Okay, we’re reasoning the same, look how cool.
However, in this period you will recover your metabolism. Recover from what? If you reduce your carbohydrate, and if you continue like this, you will die, of course, because you are losing weight, then you are constantly taking the calorie.
Soon, your body will use everything you have in stock, and when you run out of stock you die. What does your body do? It regulates many things down, thyroid down, testosterone down, to slow you down, so you don't die.
But it comes to this point that you are so slowed down, that you are killing yourself aerobically, you have carbohydrate down there and you are not losing weight or gaining muscle mass , because there is no calorie in the diet. At that moment you will play against your body, you will bend it. Why?
You will play a high calorie and he will say: Phew, good, the guy is not going to die, food is coming. Throw the metabolism up there, 2, 3, 4 weeks back to 2g kilo protein, 2g carbo and 1g fat and continue. Doing this successively you tend to arrive at the definition of the abdomen.
Some will take longer, others less, but you tend to get there. What if I did all this and got flabby? So, I already have muscle and I have no fat.
I just made a video here on the channel, remember to look for Leandro Twin flaccidity that you will find here on the channel. Now, I will go even further for you, I will leave you here with abdominal training, showing even in the gym, so that you already have an idea of what awaits you. So, come on.
