How To Get Abs Like Cristiano Ronaldo – A Six Pack Workout That Fits Into Your Busy Schedule

There is no doubting that Cristiano Ronaldo has a very desirable physique. But he has one major advantage over all of us in his quest for six pack abs; he is a professional athlete.

This means that he spends (at least) 4 hours per day, 5 days per week working out.

But don’t be disheartened, we can get a lean, toned, flat or ripped stomach too in a way that fits in with our busy schedule and real lives. Just watch this video to learn how…

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Keep reading for the 3 keys to obtaining 6-pack abs like Cristiano Ronaldo.

Workout Efficiently

I’ve already mentioned that Ronaldo spends more hours per day working out that you probably get to yourself in an entire week, especially if you have a family.

So time is of the essence, and you need to workout as efficiently as possible.

Here are 3 components of regular workout routines you’ll need to get rid of:

#1 – Isolating Muscle Groups

It is extremely fashionable to focus on exercises that target individual muscle groups, or even dedicate entire workouts to one specific area of your body.

For example: Monday = Chest, Tuesday = Biceps, Wednesday = Back and so on.

This is an incredibly inefficient way to workout, and you’ll want to stop doing that immediately!

You see, Ronaldo got his abs by reducing is body fat percentage to a level where his abdominal muscles become visible. And we need to do the same.

In order to achieve this as quickly as possible we need to burn the maximum amount of fat during and after every workout.

To do this, we’ll be using full-body exercises (see below for some great examples).

The advantages of full-body training:

Recruiting multiple muscle groups at any one time means that we burn more calories in every repetition when compared to single-muscle group exercises. This means we burn more calories, and more fat during every workout.

But that’s not all…

By using the great full-body resistance exercises I show you below, you’ll also be burning fat for several days after each workout.

That’s right, you’ll be burning fat while you’re not even at the gym! I like to call this “free fat loss” because it doesn’t take any extra effort on your part.

This is all down to a process called muscle protein synthesis. This is a hormonal, fat burning response in your body where it re-generates and maintains your muscles post exercise.

To summarize: Getting great 6 pack abs is about burning fat. So you’ll want your body’s fat burning, hormonal response to be as strong and to last for as long as possible. This has to be achieved through full-body resistance exercises. Slow/ medium paced cardio and isolating individual muscle groups just will not cut it.

#2 – Slow/ Medium Paced Cardio

Slow to medium paced cardio has been the tool of choice for many trainers, magazines, fitness and weight loss programs over the years. To the extent that you might have “you must do 30-45 minutes of cardio in each training session to lose fat” ringing in your ears.

There is no doubt about the fact that Cristiano Ronaldo’s training regime does include a certain amount of this method of exercise. But do we need to be doing the same thing?

No frankly, we need to jump back to the efficiency argument here. While cardio is good at burning fat during the workout, that’s it! There is almost no hormonal fat burning response post cardio workout. So the “free fat loss” I spoke about earlier never actually happens.

Dropping traditional cardio workouts from your routine will have the following positive effects:
#1 – Save time: Knock 30 – 45 minutes off each training session. More time for friends and family.
#2 – Better results: Replacing cardio with exercises that provide you with “free fat loss” for 2 days post workout will give you better results.
#3 – Less fatigue: Cardio places strain on muscles and joints and leaves you feeling fatigued. This is one of the main reasons why most people HATE to workout.

Personally, since dropping my cardio routine, I have noticed increased strength, endurance, muscle tone and a lower body fat percentage. But to be honest, I was really skeptical to make the change in the first place. It is one of those things you just have to try for yourself.

#3 – 20 Minute Ab Focus

If the rumors are to be believed, Cristiano Ronaldo is a great believer in focusing on abdominal exercises to improve his six pack abs. But again, he has three major advantages over us in this area: He knows the best exercises to do, he has as much free time as he wants to do them in, and his body fat percentage is so low even a sneeze would improve the definition of his abs!

We need to level the playing field here. One mistake I’d like you all to avoid is going off and doing a thousand crunches per day from now on. Because this will do nothing for you!

Fist things first, we need to reduce our body fat percentage as close to Cristiano’s as we can get it. We’ll do this using our full-body, resistance workouts.

This will give us our sexy flat stomach, or our ripped six pack abs without even doing any abdominal exercises!

Remember, if you focus on abdominal exercises, e.g. crunches or sit-ups, you are falling into the trap of isolating a single muscle group. As we know, this is inefficient, and although it might seem crazy, it is not the best way to build a six pack!

By focusing our efforts on multi-joint, resistance exercises we are again saving time. The 20 minute abdominal focus is a luxury at this point. By all means add this into your training regime once you body fat % falls away.

If you really want to learn the best abdominal exercises then I recommend Mike Geary’s The Truth About Six Pack Abs. Mike will show you the best of the best, but also understands that abdominal exercises are not as important for getting the ripped abs or flat stomach as multi-joint exercises are.

This is a really great program and I highly recommend taking a look. You can even get a 21-day trial for just $4.95 if you act fast.

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Here is a list of some of the most effective six pack abs exercises (probably) used by Cristiano Ronaldo:
Hanging knee raises
Lying leg thrusts
Decline board leg thrusts
Reverse crunches
Abdominal bicycle
Abdominal scissors
Stability ball ab crunches

And some more you might not have expected:
Front squats
Abdominal vacuums
Renegade dumbbell rows

Eat Right

Your quest for 6-pack abs is definitely a lifestyle choice. And the one area most commonly overlooked is nutrition. (Most definitely NOT overlooked by Ronaldo – Did you know that he is completely teetotal? **Drinks NO alcohol**).

I could write 10,000 words on this subject, but I’ll try to be brief. The biggest point I’d like to get across is that you cannot afford to deprive yourself.

There is a common misconception that the less you eat, the faster you’ll lose fat. While it is true that you’ll need to burn off slightly more calories than you consume, there are dangers of eating too few calories.

The first problem is that you body can enter what is known as a “catabolic state”. This is where your body begins to break down your muscle mass to be used as fuel. Crazy as it might sound, if you eat too little, your body will burn your muscles before it turns to fatty deposits for energy. Believe me, this is not what you want.

Secondly you’ll want to avoid cravings for junk food. This is the problem with most ‘FAD diets’. Although they mean well, a FAD diet won’t leave you satisfied with the food your eating… mentally or physically.

How many times have you tried the latest celebrity diet only to find yourself ‘cheating’ on candy bars after the first week or so?

These craving are caused by massive ups and downs in your blood sugar level. To give yourself any chance of getting Ronaldo’s six pack abs you need to be eating foods that keep your blood sugar level at a consistent level. The result is a hormonal fat burning response.

That’s right, eating the right foods can actually cause you to burn fat!

The basic tricks are controlling portion size and eating healthy, wholesome foods. This is another area that Mike Geary’s Truth About Abs comes into its own. Mike dedicates a significant section of his book to nutrition because it is that important.

It can literally be the difference between getting a flat stomach and staying out-of-shape.

The Exercises

Here are a list of some of the best possible full-body, multi-joint exercises to incorporate into your workout routines. By replacing your usual cardio and exercises that isolate single muscle groups with the below, you will notice a positive change in only a matter of weeks:

Standard deadlifts
Romanian deadlifts
Barbell back squats
Barbell front squats
Dumbbell lunges
Dumbbell step ups
Dips
Pull-ups
Chin-ups
Renegade dumbbell rows
Dumbbell rows
One arm snatches
Two-arm kettlebell swings (my personal favorite)

The above is just a selection out of a whole bunch of multi-joint exercises you can do. This is an excellent time for you to be creative (what about adding a squat movement into your dumbbell curls for example) and there is no need to get bored of following the same old routine.

Wherever possible try to stick to exercises that recruit as many muscle groups per repetition as possible. Notice that you can use either body weight, or very light weights for most of the exercises too.

I hope this article and video have given you an insight into how you can get six pack abs like Cristiano Ronaldo. Without having to quit your family AND your job in order to get there.

If you are keen to learn more then don’t forget to check out The Truth About Six Pack Abs by Mike Geary. This guy literally spells it all out for you and removes the guess work. And it’s actually the number #1 selling abdominals ebook on the web. Or for more info check out my video ‘How To Get Ripped Six Pack Abs and A Flat Stomach‘.

To read more about Cristiano Ronaldo check out Wikipedia and this fan site: cristianoronaldo7.com

Cristiano Ronaldo Does 3000 Crunches A Day?

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I think we’d all agree that Cristiano Ronaldo is in great shape. But when I read a story that claims the pro footballer does 3000 crunches per day abs workout, I had to investigate…

The first thing that drew me to the story was that it was published in the UK’s Daily Star.

No offense, but groundbreaking journalism just isn’t the Daily Star’s style.

So let’s just say I took the story with a rather large pinch of salt!

Secondly, this type of story worries me. I’ll go into details in a minute. But how many guys read stories like this and start doing 3000 sit ups per day themselves?

Cristiano’s Major Advantage

Cristiano Ronaldo has one major advantage over (almost) every single one of us when it comes to getting 6 pack abs.

And it’s not what you’re thinking. It’s not that he is ‘naturally athletic’, or that he has ‘good’ genes.

It’s the fact that he is a professional athlete.

Get Ripped Abs Without Spending Hours In The Gym

Ronaldo fact file:

For those of you that don’t know, Cristiano Ronaldo is the world’s most expensive football (soccer) player.

In the summer of 2009 he was sold by Manchester United to Real Madrid for a staggering £80 million ($131.6 million at the time).

(As a Manchester United fan I am still heartbroken.)

Of course playing for the world’s most famous football club means that he is surrounded by professional fitness coaches and expert dietitians every single day of his life.

He is told exactly what exercises to do, when to do them and exactly what to eat and when to eat it.

Basically, it is his job to keep fit. (And he gets paid £190K+ per week to do it.)

3000 Sit Ups A Day – Will It Work For Me?

But don’t be fooled. Just because Cristiano does 3000 sit ups per day, and has almost perfect abs, that doesn’t mean you should do it too.

And why not?

Because crunches and sit ups DO NOT burn belly fat.

Look, it’s Cristiano’s job is to be fat free. And this means that he is getting away with doing 3000 sit ups per day.

He has no fat to burn, which means he is just toning his abdominal muscles.

But what about the rest of us?

How many of us mere mortals have the spare time to waste on exercises that don’t burn our ugly fat away?

None of us?

OK, so why are we still doing them?

A Word of 6 Pack Advice

Hey, Cristiano. A word of advice. 3000 sit ups per day is excessive, man. And it’s probably not doing anything for you.

Stop doing that now, OK?

You Don’t Have To Earn £190K A Week, And Be A Professional Athlete To Get Six Pack Abs

For those of us that don’t have personal fitness coaches or dietitians; for those of us that have real lives, families and 9-5 jobs, there is a better way.

I’m talking about a way to get ripped six pack abs and a flat stomach without shelling out $1000’s on gym memberships, personal trainers, gimmicky ab gadgets, dangerous supplements or bogus ‘miracle fat burning pills’.

I’m talking about a way to eat delicious fat burning foods that send your body into a hormonal fat burning frenzy without the need for fad diets, skipping meals or to ever go hungry.

I’m talking about cutting out the slow boring cardio that most people swear by, and switching to three or four 45 minute workouts per week that create a residual fat burning and muscle building response that lasts for days.

So if you want a body like Cristiano, and you want to do it in the fastest, most effective and most natural way, then I strongly suggest you check this out :

This is the workout that you’ll need to do if you really want to get six pack abs like Cristiano Ronaldo.

How to get ripped six pack abs and a flat stomach

I promise it’ll blow your mind.

Oh, and Cristiano might earn slightly more money than I do, but I might shout him a copy of this fat burning program.

Just imagine what he could do with 3000 sit-ups worth of extra chilling time!

Let’s burn the fat,

Dave.

Build A Six Pack In 2010 With These New Year’s Resolutions

Let’s get one thing straight; I hate New Year’s resolutions. I mean if you really want to make a change then make one right away, don’t wait for the turn of the New Year.

But not everybody shares my negativity, and since we’re already in the New Year, let’s make these resolutions count!

Hundreds of thousands of people will have listed “ripped six pack abs” on their 2010 list of ‘to-do’s’, but how many of them will be successful? Will 2010 finally be the year that you get a six pack?

Resolution #1 – Stop Isolating Muscles When You Workout

The biggest mistake people make when hitting the gym as part of their New Year routine, is that they focus on exercises that do not burn belly fat.

The end result is weeks of effort, but no real reduction in body fat percentage. And certainly no six pack. So guess what? Most New Year exercise fanatics hang up their gym shorts only to reacquaint themselves with the sofa.

But nobody likes a quitter, and trust me, your sofa could do with a break. So stop isolating muscle groups when you workout. Stop doing bicep curls, tricep extensions and crunches.

If you really want to get a six pack then start doing pull-ups, dips and squats. Although you may not have realised it, you will be working several large muscle groups at a time. More muscles worked means more calories burned during, and crucially, more calories burned after each workout.

Resolution #2 – Stop Dieting

Traditional dieting encourages you to deprive yourself. And unfortunately this mental and physical deprivation can actually cause you to gain weight!

Face it, if dieting really worked then Oprah would still be skinny.

Wouldn’t you rather focus on learning about fat burning foods? Rather than believing that food is the enemy, you get to eat 5 or 6 meals a day that will create a hormonal fat burning response inside your body.

Think about it, eating and burning fat. Brilliant.

Well this type of nutritional program is very easy to put together. You don’t need a celebrity dietitian to get a six pack; all you need to know is which foods to look for.

Let Mike Geary show you the best fat burning foods, and over 80 unique lean-body meal plans in his Truth About Six Pack Abs program.

Resolution #3 – Get SMART

Unfortunately for the average NY Resolutionner (I made that word up), setting goals like “I’m going to get a six pack” is doomed to failure from the very beginning. Only those SMART enough to make their goals, um, SMART, have any real chance of success.

So what does SMART stand for?

Specific (How much fat do you need to lose?)
Measurable (How are you going to measure your progress?)
Achievable (Break your goal into smaller attainable goals)
Realistic (Is it physically possible for you to achieve your goal?)
Time-phased (What is your timeframe?)

I go into tremendous detail about this in my “How To Set SMART Goals And Guarantee Your Success” ebook as part of my Truth About Six Pack Abs bonus package. But basically every resolution needs to be broken down into the above five areas to have the best chance of success.

Resolution #4 – Get The Truth About Six Pack Abs

OK, a shameless plug here. But if you want to get a six pack in 2010, and you want your New Year’s resolution to stick then you need the very best tools at your disposal.

The Truth About Six Pack Abs from Mike Geary is such a tool. And with 260,000 happy customers worldwide, who doesn’t want to learn his six pack secret?

To make this even more of a no-brainer for you, I have worked really hard to put together a bonus package that adds even more value to the program. Of course the bonus is completely free but will only available for a limited time.

P.S. You can only find it here.