Run every other day would be the best. Anywhere from 5-15 miles, depending on how good shape you are.Run and do the belly bends every other day. In order to get maximum recovery out of it(Instead of the 25 belly bends each time, you could do 30-50 each time, you are allowed to push to the limit, but I would recommend you to Run first and then do the belly bends, Because if you are doing the belly bends first you may feel them when you are running. (However, remember you can always build up)
ExampleExample: Currently Csnano/Sander Does 25 belly bends on 43 seconds. Then he will take a break which is the three minutes waiting time, then he will do it again. The 2nd time he did it, it actually also took him 43 seconds which means he is doing it correctly, he is pushing himself to do the same speed. Then the third time he used 35 seconds, which means that he pushed himself a lot more. The 4th time he did it was the final one where he started feeling that he actually was training his stomach muscles. On the 4th time he used 35.08 seconds and now he just need to drink his whey 100 protein.How you should mix the whey 100 protein.You should take 25-50 grams of protein and mix it with 200-1000 ml of water; it is completely up to you (Which means that you need to test what tastes best, so if you don’t like the taste of; Example 25 grams mixed with 500 ml of water then you shouldn’t throw it out, but you need to drink it anyways) Foodthe diet is the most important thing! No unhealthy things, only proteins.Eat a lot of tuna.
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