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…

 

Click Here To Trial The Ripped Abs, Flat Stomach Program Now

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.

Click here to try The Truth About Six Pack Abs

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