World Cup Workout
If you’ve been watching the world cup, you’re probably aware of Ronaldo, the Portuguese superstar with the incredible six-pack. So what do you need to do to get a six-pack like Ronaldo’s? Our world cup workout shows you what you need to do to slim down and get your abs looking more like a washboard than a beer barrel.
Of course, someone like Ronaldo has a lot of advantages – he is a full time professional athlete who can spend hours a day working out. In addition, he will have access to a team of dieticians and even chefs who can ensure that he eats the right things. But does that mean you can’t have a great looking body if you have a full time job working in an office or spend hours each day sitting at the wheel of a car? No. It simply means you have to be smart.
The first step is your workouts. When it comes to effectiveness, there are workouts and there are workouts – what we mean is that not all workouts are created equal, and if you want great results, you’re going to have to do the right type of workouts.
So what type of workouts do you need to get a great six-pack? The key is the effect your workouts have on your metabolism, and that comes down to intensity. So if your idea of a workout is ten minutes dawdling on the treadmill, a few sets of bench press and then a long sauna, it’s time to crank it up.
The good news is, our world cup workout won’t take up a lot of time – you’ll work hard, but you’ll be done in less than an hour. That’s because the most effective type of exercise for fat burning and muscle building is high intensity weight training.
High intensity weight training involves working hard and fast and taking minimal rest periods. You should focus on exercises that use lots of muscles at once – good exercises to do include:
- Deadlifts
- Barbell squats
- Lunges
- Dumbbell step-ups
- Dips
- Pull-ups
- Renegade rows (with dumbbells or kettlebells)
- Dumbbell rows
- One arm snatches
- Two-arm kettlebell swings
As you might notice, most of these exercises involve body weight, dumbbells, or kettlebells – and not a machine to be seen. These are the most effective ways to workout, and have the added advantage that you can do most of them at home with a minimum of equipment.
The second part of getting a great six-pack is diet. Quite simply, you have to strip down to reveal your abs. You need to eat wholesome, natural, unprocessed foods, and stay away from junk foods and other sugary foods, including alcohol – it’s packed with calories.
If you work hard and eat right you might not get Ronaldo’s six pack, but you’ll certainly look and feel better.
