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10:09 AM
gtventic
1 - Deplete your carbohydrates by eliminating any starchy base carbs like bread π, rice π, pasta and noodlesπ. Instead, go for the water base carbs like green beans, brocolli, cauliflower, asparagus as your source of carbs.
2 - Bump up your cardio to 2 times in a day. Like 1 hour in the morning and 1 hour in the evening. Preferred cardio equipment is the stationary bike π΄, or you can do walking. I suggest you don't run π, so as to preserve your hard earned muscles.
3 - Do a High Intensity Workout, meaning the weight should be progressive and repetitions should not go as low as 10 and you can go as high as 30 repetitions (warm-up).
4 - Increase your Protein Intake. Since you deplete your starchy base carbs, it is very important to increase your protein intake so as to have a balance on your daily caloric requirement. This way, you will be able to develop and tone your muscles faster.
Best protein sources will be chicken π breast and fish π.
5 - When you do all the methods mentioned above, then you should do this last method. This is what I call the SAMS RIPPED ABS WORKOUT. A circuit of the following exercises:
V-Crunch
Leg Raises
Double Crunch
Bicycle
Crunches
Do the above abdominal exercises for 30repetitions one after the other and after doing the crunches you rest for 10counts and do it back again.
Do this for 3-5rounds once or twice a day--everyday, for the next 6 weeks.
-Samuel John Solon
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