12 condutas para ter o abdomen definido

You don't have to cut anything . . .

Oh, I'll cut lactose, I'll cut fructose. No, no, not personal. Ducts for a 100% natural cracked abdomen.

Stay with me until the end of this video to you also get what 90% of people want I ask you to start the video by clicking on the like and subscribing to the channel. And let's start the video by explaining two very important things which is the concept of definition. What is Leandro Muscle Definition?

It's having something to show, and having nothing what to hide. I will repeat, very simple: It is to have what what to show and have nothing to hide. What does that mean?

Have muscle mass, and not have fat to cap, period. And the second concept is: There is burning of localized fat? No, there is no localized fat burning folks.

Please understand this. No products, no dietary conduct, no training makes you lose fat located. You will lose fat as a whole.

So let's unravel here, the conducts for you to get this cracked abdomen Natural. Number of repetitions in a training of abdominal we already understood that not localized fat burning because there is no localized fat burning, repetitions too much won't make you lose fat located. So we have to look for what in a bodybuilding training for abdomen?

Build muscle mass. How are we going to build muscle mass? We will train until failure, and maybe to so if you have strength in your abdomen, You have to put charge.

A washer behind the head. A shin pad around your ankle to do an abdominal below. Make on the cable on the machine.

Does not matter. Add a charge if you feel the need to fail, more or less there, around 8 to 15 repetitions. Leandro, means that your spending a lot of 15 i have to put more load to do more or less inside this window?

Exactly. Okay, in training we already understood no use to do to burn fat localized, we have to do for hypertrophy. Just as if you do a lot of exercises for your biceps this will not generate a good result it can generate an injury to the abdomen is the same thing.

Ah Leandro, but the abdomen is a muscle very strong. . .

Truth! But it's still just a muscle. So number of sets per training: More or less let's talk about 8 to 12 series per training session.

Beauty Leandrao, we have there 8, 12 series, that I can split into 2, 3, 4 exercises abdomen, about 8 to 15 repetitions to failure. We started to have a sketch, a structure Training And now? How many times a week do I train?

Again, you train biceps every day, chest every day? If so, it should not. So on the breastplate you .

. . So in the abdomen you won't either do that.

Then you will train at most him, two Times a week. Leandro, what if I train every day? If you train every day, you will run away 100% ideal.

Ah, but I got a result like that. OK, don't be mad. You may have really gotten a result.

training reasonably wrong. What I am offering you here is the best of the scenarios. That's it.

Ah, I already reached my goal and I trained like this. It could have come sooner. It could be further away.

This is what applied knowledge is all about. in practice. And the knowledge applied in practice in the leads directly, which I crimp to my students.

Leandro, how do you get to be your student? leandrotwin. com.

br Thanks for the trust always. If you want to hire me just access the site. Complete movement.

We can't do it . . .

Biceps: Do you train biceps like that? Breastplate: Do you train like this? Squats: You train by squatting only one a little?

Not! Full motion, amplitude, range of motion, fiber recruitment, beneficial injury of the fibers. How am I going to do differently on the abdomen?

Does not make sense. Then you will do a supra abdominal, It does complete. Are you going to do an infra?

Does full training. It is not welcome to make a short move. A work of isometry .

. . Leandro, isometry is when the concentric force balances with the eccentric, right?

Right. We don't automatically have hypertrophy because to do eccentric does not exist. So isometry, no.

And what exercises do I choose Leandro? Which ones are good? Already here in the channel.

Looking For: Leandro Twin Abdomen, Which You will find the best exercises for the abdomen. Even I encourage you to - Leandro, I have a question about creatine, about thermogen, what is the best pre workout. Type: Pre workout Leandro Twin on Youtube.

Okay, I hypertrophied my abdomen, but to show this i can't have body fat. Ten percent fat in the fold already starts to look good. Ah Leandro, but I have 10% fat and I don't even see my abdomen.

I didn't say 10% body fat, I I said 10% fat in the fold of the abdomen. This is very important. Because I can have it on my triceps.

Excellent right, on my triceps, and I take on here. I can have my biceps 3% and I can have it in my doubles, for example, 19%. So I'm 22 and the average would be 11%, but I have 19% here.

Of course, I used two folds, you will use 7 But then you make an average, and say 10%, only it has fold with 20 and fold with 3. Then automatically the folds with 3 go have much more definition than those with 20%. So when we talk about an abdomen start scoring, about 10% fold of the abdomen.

Leandro, I have 10% and it's not marking cool. That means you lack muscle mass, or that you have an exacerbated sagging or both. Aerobics: No use running too much, okay guys?

Aerobic is to create a calorie deficit or to lose fat so don't excessively, do it progressively. If you don't have muscle mass, that was what I explained there, first bulking diet, After a diet cutting. First we build muscle mass, and then we have been taking the fat conquest then arrive at the definition.

And then in this case, we can work with the macros of 2 grams kilo protein. So an individual of 70 pounds will consume 140 grams of protein per day, 1 gram kilo of fat, and for bulking 4 grams kilo of carbohydrate, and rises when it stagnates. And for cutting 2 grams of carbohydrate, and goes down when the weight stagnates.

Of course, we have many other strategies, but in short it is a path you don't will go wrong. To hit these macros you don't need cut nothing. Oh, I'll cut lactose, I'll cut fructose .

. . No, no, not personal.

Easy, okay? Like here if you already understand that fructose it's not poison that lactose doesn't thicken the skin. Like and subscribe here on the channel because You should already know that.

I already made video thrashing this subject. Speaking all everything all right. So you don't have to cut anything.

Leandro, protein I will use dairy, eggs, and fabrics - chicken, meat, fish, lamb, liver. Show! Leandro in carbohydrate I will sum it up to rice, fruits and tubers.

Show! In fats I will consume the oilseeds, I will consume olive oil, I will consume avocado fruit. Nice!

All right. We have quality sources for everything. We didn't make restrictions, because we didn't restrict protein, not carbohydrate, not fat.

We do not restrict any food groups. All show. There is no suffering when you have knowledge involved.

Very important to stress the calibration. So it stagnated in bulking, it increases carbohydrate, because protein and fat should already be right. Stagnant in cutting lowers carbohydrate, because fat and protein should already be right.

Increase your aerobics, increase your spending, decrease your intake but make calibrations. You cannot spend more than two weeks skating, you need to intervene. And supplementation Leandro?

Since we won't talk about drugs, because it's natural. Is supplementation very important? Guys, supplements are just foods of concentrated or isolated form.

What do you mean Leandro? Oh, I have milk, and I have the protein from milk. I can only isolate milk protein, without the presence of carbohydrate.

Then I isolated a portion of the food. And I can concentrate this portion. Ah, in a glass I had 6 grams of protein.

And now in a cup I have 24 grams of protein. I have 4 times more. Supplements are just that.

Understanding this principle you do not need none. Ah Leandro, but you have the shirt from Growth. You have the Growth Supplements T-shirt.

Will not send . . .

No, check it out. No of course not. How am I going to point you to something that I I know you have no need.

We always work with sincerity, always with the truth. Growth sponsors me and never asked, not even for one second that I would advertise something. And I already made it clear, I don't do propagating of supplement.

I just do brand promotion, right? And you don't need any. Now I want to put in a creatine.

Cool, welcome. Not required, but it can help you. A multivitamin on a low diet carbohydrate, low micronutrient intake, because you eat less, you eat everything any less.

Nice too. L-Carnitine makes burning a little easier of fat? It facilitates.

As long as there is a caloric deficit. A thermogenic makes it easy? It facilitates.

Leandro I'll buy a caffeine supplement from Growth but I have coffee at home and I love drink coffee i can't drink coffee at instead of. . .

Of course, it's the same thing. Now, Leandro, I can't have coffee because it will pigment my teeth because I don't like the substance because i have it takes many milliliters to get my amount of caffeine. Would supplementation be something?

Clear. Technology pro-life, but must to use, none. Glutamine?

Welcome if your immunity drops. Yoimbina, which is a delicate thing in Brazil, because here it is assumed as a drug. Even it is sold in the pharmacy.

Iomex the medicine. But outside it is used as a supplement which helps you lose fat in places difficult. It's not that she loses localized fat, OK?

It helps to lose fat in difficult places. So here is this little manual for you crack your natural abdomen. OK?

If you liked this video click on the like, because it helps a lot. Subscribe to the channel. And stay with the video: Best Exercises to lose belly.

It's of interest, isn't it? Thanks What are the best exercises to lose belly fast and forever? Come on that is complex.

But before you go already click the like and subscribe in the channel. Guys, exercises to lose belly. So we have some considerations to make.

First: When we lose belly we want of course to decrease the . . .