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Six Pack Abs Guide – http://www.SixPackAbsGuide.com/
© Copyright 2008-2009, SixPackAbsGuide.com. All rights Reserved.
Six Pack Abs Guide
By http://www.SixPackAbsGuide.com/
Six Pack Abs Guide – http://www.SixPackAbsGuide.com/
© Copyright 2008-2009, SixPackAbsGuide.com. All rights Reserved.
Table of Contents
Chapter 1 How to Get the Most Out Of This Report......................................................... 4
So What’s the Secret?.................................................................................................. 4
The Problem with Indolence and the Sedentary Lifestyle............................................. 5
It Just Got A Lot Worse ................................................................................................ 5
It’s Not Your Fault ........................................................................................................ 6
The Answer You Been Looking For ............................................................................... 6
But Here’s the Good News........................................................................................... 6
Baby Steps for Your Fat-loss and Muscle-building/ Toning Efforts................................ 7
The Six Pack Abs Guide Advantage .............................................................................. 7
This Is Not New............................................................................................................ 8
Chapter 2 Training Strategies for Maximum Fat Loss ....................................................... 8
The Good, the Bad, and the Absolute Truth about Cardio ............................................ 8
Body Part Isolation vs. Complex Movements in Strength Training ............................. 10
Tired of the Same Old 3 Sets of 10? So is Your Body! Discover How to Manipulate
Training Variables ...................................................................................................... 11
Forget About Hard-fast Rules..................................................................................... 12
The Ultimate Hard-Body Exercise .............................................................................. 14
Barbell, Kettlebell, and Dumbbell Complexes - a Different Style of Weight Training for
a Ripped Body ........................................................................................................... 15
The Best Non-Traditional, Muscle-Building, Fat Blasting Workouts ............................ 17
You Already Know What To Do…BUT… ...................................................................... 21
Here’s an Example ..................................................................................................... 21
Chapter 3 Exercising Your Abs ....................................................................................... 22
Abdominal Anatomy .................................................................................................. 22
Benefits of Strong Abs ............................................................................................... 22
Myths about Abs ....................................................................................................... 22
Form and Safety ........................................................................................................ 23
Stretching Your Abs ................................................................................................... 24
Abs Exercises ............................................................................................................. 26
Chapter 4 The Abs Diet .................................................................................................. 29
Why New Fad Diets Almost Always Fail ..................................................................... 29
Setting the Fats Straight: Some Saturated Fats are Actually Good for You ................. 29
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The Healthy Fatty Food Choices ................................................................................. 31
The Deadly Fatty Foods ............................................................................................. 33
The Top Fitness Foods to Stock Your Cabinets With…Making Smart Choices Starts at
the Grocery Store ...................................................................................................... 34
Make Healthier Choices When Forced to Eat Fast-Food ............................................. 37
Chapter 5 The Six Pack Abs Mindset .............................................................................. 38
Write Down Your Goals ............................................................................................. 38
Write Down the Reason For Each Goal ...................................................................... 39
Plan for Mistakes ....................................................................................................... 39
Re-wire Your Brain for Success .................................................................................. 39
Measure Small Gains ................................................................................................. 40
Share Your Goals and Your Reasons ........................................................................... 40
Chapter 6 Take Action Now! .......................................................................................... 40
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Chapter 1 How to Get the Most Out Of This Report
’ll get right to the point.
This isn’t going to be one of those preachy, 100-page manuals.
I know well enough not to waste your time because I, too, don’t have the luxury to go over
ridiculously lengthy reports.
I knew from the beginning that I wanted this to be as concise as possible, relaxed, and easy to
use.
The most important thing is that you retain the key concepts I impart with you here. If you’re
actually hoping for a novel-long ebook, I’ll tell you right now this isn’t going to be one.
However, if you’re looking for something that will positively affect your health, the way you
look, your overall lifestyle, and even interpersonal relationships, then this ebook is just what you
need.
In this ebook, you’re going to discover why…
• Spending countless hours at the gym or on your treadmill are just a waste of time
• There’s absolutely no need to spend your hard earned money on fancy ab equipment
• You won’t have to starve yourself to death nor count calories like a madman
• Getting the body you’ve always dreamed of is far from impossible
The results will speak for themselves. The knowledge I share are just catalysts for success.
The details are just as interesting as the promise.
So What’s the Secret?
The secret isn’t much except that there was no one
absolute secret to begin with. It did have plenty to do
with a combination of things, as I would gladly share with
you in a few.
All I ask is for you to give this a chance; don’t dismiss it
right away without even finding out what it’s really
about. Stick it out and you’ll soon enjoy the benefits of
this one-of-a-kind experience.
Don’t worry, I won’t ask you to shell out ridiculous
amounts of money to score the most advanced and
swankiest exercise gadgets out in the market today. Just
kick back and take it all in.
I
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Now that we got all that out of the way, it’s time to reveal the fitness strategies that changed
my life for the best. But before we get into that, I feel that we should first determine where it all
went wrong…
The Problem with Indolence and the Sedentary Lifestyle
You won’t see kids running and playing outside of the house
as much. Instead, they busy themselves with the Internet and
highly addictive video games.
Adults aren’t spared from the emergence of convenient
technology either. We tend to be more lazy and dependent
nowadays.
This doesn’t mean we should sit there and take it. We just
have to work even harder; get our blood pumping so we
don’t slip into a deskbound coma. I’m not saying you should
get rid of the car, or any other household conveniences. Just
try to be generally active. Find something to do. Get physical
with weight training. If that isn’t your cup of tea, at least do
sports or other exciting physical activities like rock climbing,
swimming, or mountain biking.
It Just Got A Lot Worse
I’m really not surprised at how the world is quickly becoming unhealthy and fatter each day. The
growing sedentary lifestyle alone is indicative of that.
The truth of the matter is that our health is in deep, deep
trouble.
I’m typically not this depressing, but the evidence is all
around us. It’s hard to ignore all the diseases, complications,
and disadvantages to unhealthy living.
A huge number of people, regardless of age, sex, ethnicity,
or location, are increasingly becoming obese, and developing
all kinds of harmful health conditions such as heart disease, diabetes, and cancer. The poor
health condition of people in developed countries has undeniably been a growing cause of
concern. In the US alone, the percentage of the population who are overweight or obese is at
70% and still rising at an alarming rate. If things don’t change soon, 9 out of 10 people will
become overweight or obese in just another decade or two.
No wonder many have lost hope in finding the best solution.
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Aside from discouraging statistics, another reason why the world is getting fatter is simply
because of poor food choices.
Loading up on processed, refined, and chemically modified food doesn’t help at all. One excuse I
hear people say all the time is simply that they DON’T have the time. I think if you really value
your health, you will MAKE the time.
I think it’s important that you realize this, too…
It’s Not Your Fault
This might not be new to you, but I honestly believe that it’s not your fault.
I do think that you’ve simply been misinformed and misguided.
To tell you frankly, I truly believe that you’ve been lied to incessantly.
You’ve based all your food decisions on the constant bombardment of false advertising and diet
hype. Most, if not all, of these greedy corporations don’t care about your health; they just want
to reel in the dough while they watch you get hooked on their products.
When you take your hard-earned money out of your wallet, you expect to get what you’re
paying for. But I’m sad to say that you’ve been duped. These too-good-to-be-true programs and
diet products are nothing but empty pages, misleading promises, and ambiguous solutions.
What you need is the truth. The kind that really works…
The Answer You Been Looking For
This is the part where I tell you what I believe is the answer
you’ve been looking for. So, please, pay close attention to
what I have to say.
First, you have to realize that there are no quick fixes, no
escape hatches, no easy buttons. These things do not exist.
If you want to be successful at losing weight, gaining
muscle, or any worthwhile objective you think is for the
best, you need to put your back into it.
Besides, everything that’s real requires some kind of effort.
But Here’s the Good News
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It doesn’t take as much effort as you think.
And it’s not as complicated as you think.
• As a matter of fact, you don’t need anything at all to start on this journey…
• As I’ve mentioned earlier, there are no life-altering secrets, only facts…
• Taking money out of your checking account is unnecessary…
• Heck, you don’t even need me.
What’s the deal then, you ask?
You’ll find out soon enough. First…
Baby Steps for Your Fat-loss and Muscle-building/ Toning Efforts
What I’ve experienced over the past few years has been a gradual improvement in my health,
the way I look on the outside, the way I feel on the inside, and
really just my overall outlook in life.
Reaching my fitness goal one step at a time…
Adapting to healthier food choices, developing lean muscle,
but not all in one go.
Everyday was an opportunity for me to refine those steps. I
hoped to look better, feel better, a little at a time.
And the payoff was absolutely worth the wait.
I’ll tell you more about how all this came about in just a bit,
but first I want to get to the real objective of this ebook and
what it can do for you…
The Six Pack Abs Guide Advantage
Understand that nothing of this is “punishment.” If anything, you’re going to do all this to enjoy
what life has to offer. Getting immeasurable surges of energy everyday and a great body out of
the experience are just big bonuses. Soon after, you’ll also notice how efficient you are at doing
even the most mundane tasks – from household work to highly competitive sports to how you
perform in bed! These are only some of the perks to eating right, training hard, and living
healthy.
On top of all the things I’ve just mentioned above, you’ll live a longer, happier life and reduce
your risk of degenerative diseases.
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This Is Not New
More than anything, the Six Pack Abs Guide is simply that – a guide. No doubt, all these
concepts already exist.
Here’s the thing…are you even aware of these concepts? More importantly, do you know the
best way to carry each one out to maximize and sustain results?
What I do offer are strategies to really make the most out of your fitness routine. That and other
helpful information that you may or may not already know, but NEED to know anyway.
You can expect various powerful strategies to make your nutrition program and training more
fun and result-oriented. You’ll get the lowdown on cardio. You’ll get a lot of new ideas,
strategies, and tips on effective strength training. You will also discover fresh training styles and
ideas that have started to become recently popular.
I also have a lot of valuable nutritional strategies and healthy meal ideas minus the gimmicks.
I’ll give you the straight hard facts and spare you from empty promises so you can start to build
those ripped abs and get in shape right away!
Chapter 2 Training Strategies for Maximum Fat Loss
The Good, the Bad, and the Absolute Truth about Cardio
ow to moderate intensity aerobic
training, also known as cardio, is
something commonly prescribed by
medical and fitness professionals to those
who wish to lose weight or prevent heart
disease. Usually, these recommendations
would involve 30 minutes to a full hour of
steady pace cardio, anywhere between 3
to 5 times a week – just enough to keep
your heart rate at an equally steady level.
But what if I told you that steady pace
endurance cardio workouts are simply not
enough? Allow me to delve deeper into why these boring, unvarying exercises might just be a
waste of your precious time.
You must first realize that, as humans, our bodies are designed to execute motion in periodic
bursts of effort followed by stop-and-go or recovery movements as opposed to steady, single-
tracked movements. This is exactly why physical variability is considered to be indispensable in
all forms of successful training. As you may have observed with animal nature, different species
rely on stop-and-go movements for food and survival. It is most likely that only humans rely on
L
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“endurance” type of activities. If you think about it, almost all competitive sports, excluding
cycling and endurance running, show properties of bursts of exertion, stop-and-go motion, and
recovery. To give you a better picture, imagine the bodies of typical sprinters vs. marathoners.
The former would appear to have leaner, more muscular physiques. Meanwhile, the latter
would often look bony and frail. Which of the two would you prefer?
Physical variability also has a huge impact on internal body functions and processes. Studies
have shown that prolonged steady state endurance cardio, usually defined as steady pace
exercises that go on longer than an hour 4 to 7 days a week, can lead to many adverse effects
such as pro-inflammatory response that may cause various chronic conditions, an increase in
free radical production, muscle wasting, degenerate joints, and compromising the immune
system. They also limit the heart at one specific heart rate range, therefore making it less
equipped to handle stress. On the other end of the spectrum, we’ve got highly variable cyclic
training which have been associated with an increased metabolic rate response, increased
antioxidant production and anti-inflammatory response, and a more efficient nitric oxide
response, which all ultimately promote a healthier cardiovascular system. These exercises train
the heart to adapt, positively respond, and recover from everyday stressors, eventually making
it more resilient. We are all aware what stress can do to our bodies – it can cause heart rates
and blood pressure to rise drastically. Bottom line is that endurance training does not train your
heart to be at its best condition because it has a very limited heart rate range.
The most crucial part of variable cyclic training that makes it way better than steady state cardio
is that window of recovery in between bursts of exertion. That recovery period causes the body
to respond positively to exercise stimulus. With variable cyclic training, you’ll never get bored,
that’s for sure. No wonder it has a lower drop-out rate compared to steady state cardio
workouts.
To wrap up the whole cardio issue, here are just some of the countless advantages to
performing variable cyclic training over steady state endurance training:
• increased residual metabolic rate after exercising
• reduced risks for joint injuries
• improved immune system
• reduced muscle wasting
• increased capacity of the heart against stress
• increased antioxidant protection
• and an overall improved cardiovascular health
How exactly can you take advantage of variable intensity or stop-and-go physical training? Hill or
wind sprints have been proven to be one of the best, if not the best, kinds of variable intensity
training because they successfully define your muscles and eliminate excess body fat. A variety
of competitive sports like tennis, basketball, hockey, and football are also very good examples of
stop-and-go exercises. Weight training and interval training, which could either be high or low
intensity, depending on what cardio equipment is used, epitomize short bursts of exertion
followed by recovery as well. Here’s an example of interval training performed on a treadmill:
• Warm-up for 3-4 minutes at a fast walk or light jog
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• Interval 1 - run at 8.0 mi/hr for 1 minute
• Interval 2 - walk at 4.0 mi/hr for 1.5 minutes
• Interval 3 - run at 10.0 mi/hr for 1 minute
• Interval 4 - walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
Our goal is:
• to get you in better shape
• improve your heart’s health vastly
• get rid of excess fat
• and maintain muscle development
Clearly, you won’t be able to do all that effectively with just boring steady pace cardio. After
going through this short sub-chapter, I hope you have a better understanding of and
appreciation for variable intensity physical training.
Now, I want to tackle another controversial…
Body Part Isolation vs. Complex Movements in Strength Training
“What’s the best exercise I can do to isolate my _______ (fill in the blank with abs, quads,
triceps, biceps, or other muscle group here)?”
In my experience in the field of fitness, I’ve gotten all sorts of questions, but this one has got to
be the most asked. The problem is that people are asking the wrong question; they simply don’t
realize the advantages of strength training.
Why are people so hung up on “isolating” muscles anyway? One of the first things I teach is that
our bodies are just not designed for isolated muscle development. In fact, everything is so
interconnected and interdependent that some areas of the body depend on other parts to
complete complex movements (a.k.a. kinetic chain), rendering muscle isolation done through
single-joint exercises, as opposed to multi-joint complex movements, practically pointless.
Performing single-joint exercises in an attempt to isolate muscles can actually do you more
harm than good. You can incur a number of injuries and other risky side effects like muscle
strains, storing excess body fat, tendonitis, and joint problems. Basically, you’re trying to
improve on your body one part at a time rather than create a single, fully functional and
powerful unit.
If you really want an injury-free, lean, muscular, functional body that’s fully capable of
performing complex movements like it was meant to, then you must put the idea of muscle
isolation to rest. I mean, why even go against nature when you can reap all the aesthetic and
functional benefits of a body trained the right way? Take a look at football players and sprinters
– their training hardly includes muscle isolation and they look, perform, and feel absolutely
spectacular.
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To put it simply, you can lose more body fat effectively
with complex movements over muscle isolation any day.
With multi-joint complex movements, you end up:
• burning a significant amount of calories
• stimulating production of muscle-building
• fat-burning hormones (e.g. testosterone, growth
hormones)
• and increasing your metabolism
Case in point: the machine leg extension. It’s considered a
single-joint exercise because it mainly works the quads. If
performed frequently, this exercise can potentially cause
knee joint instability. It doesn’t even burn a lot of calories,
so why even bother? Instead, you should go with multi-
joint complex movements that involve more than just one
muscle group (e.g. step-ups, lunges, deadlifts, squats) to
build strong and more stable joints, burn a whole lot more calories, and promote holistic muscle
development.
Tired of the Same Old 3 Sets of 10? So is Your Body! Discover How to
Manipulate Training Variables
If you think you’ve hit a wall during your training and feel you aren’t going anywhere, don’t
worry; it happens to everyone. Most often than not, you will notice a sudden decrease in your
progress and might even feel a little more sluggish than usual. That’s completely normal. These
so-called “plateaus” generally occur when your body gets so used to your current training.
Sometimes, people get so comfortable with doing the same exercises over and over again that
they neglect to modify their training variables like numbers of sets, reps, and rest periods. In this
section, my aim is to help you get more creative with your workouts; get both your mind and
body pumped for some real action!
To boost your muscle building response to exercise and maximize fat loss, you must
continuously and strategically adjust your training variables, and I’m not just talking about
increasing your reps or sets here. Other training variables that are just as crucial include:
• changing the sequence or order of exercises
• number of exercises per workout
• time under tension
• training duration per workout
• exercise grouping (e.g. tri-sets, circuit training, super-setting)
• base of stability (e.g. seated, standing, one-leg, stability ball)
• exercise type (e.g. multi-joint, free-weight, machine-based)
• repetition speed, exercise angle (e.g. flat, inclined, declined, upright, bent over)
• range of motion
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• rest periods between sets
• volume of work (sets x reps x distance)
• repetition speed
• and training frequency in a weekly basis.
It can seem a little overwhelming at first, but it just provides you with plenty of options to
improve on your training program. Check out the workouts below to help you get moving.
“3 sets at 10-12 reps per exercise with 2-3 minutes rest in between sets.” If you’ve memorized
that sentence by now, I say it’s high time you try something more creative and fun. The
following methods can easily turn bland workouts to blazing hot routines.
• Try 10 sets of 3, with only 20 seconds rest between sets.
• Try using a fairly heavy weight and complete 6 sets of 6 reps, doing a 3 minute treadmill
sprint between each weight lifting set.
• Try using a near maximum weight and do 10 sets of 1 rep, with only 30 seconds rest
between sets.
• Try using a lighter than normal weight and do 1 set of 50 reps for each exercise
• Try a workout based on only one full body exercise, such as barbell clean & presses or
dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.
• Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups,
dips, bodyweight squats, lunges, up and down stairs, etc.
• Try a circuit of 12 different exercises covering the entire body without any rest between
exercises.
• Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit
in the reverse order.
• Try your usual exercises at a faster repetition speed on one workout and then at a
super-slow speed on your next workout.
• Try completing six 30 minute workouts one week, followed by three 1-hr workouts the
following week. This should keep your body guessing.
• Try doing drop sets of all of your exercises, where you drop the weight between each
set and keep doing repetitions without any rest until you experience complete muscular
fatigue (usually about 5-6 sets in a row).
These are only a few examples; there’s so much more you can do to give your training a lot of
variability. Exercise your creativity and get cracking. The possibilities are endless!
Forget About Hard-fast Rules
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Previously, I shared with you the importance of changing your training variables to maximize
weight loss, intensify muscle building and toning, and continuously get favorable results from
your workouts.
You have to keep in mind, however, that your workouts
shouldn’t be severely diverse from the previous one.
Amidst all the fun and creativity, there still has to be
some sense of progressive order. Keeping your body
continuously challenged is one thing, but utterly
confusing it with baseless routines, erratic set and rep
schemes, and ridiculous rest intervals will only bring
about adverse results. In this case, consistency and
continuous improvement on a specific training method
for specific period of time are vital. It’s the only way you
can successfully structure your workouts for best results.
It would be wise to allow your body to acclimatize to a
specific routine for a period of 4-8 weeks before making
any drastic changes in your workout. It’s usually during
the last couple of weeks when progress tends to slow
down.
Once you’ve noticed a steady decline in your progress,
that would be the best time to create and implement
some changes in your training variables for the next 4-8 weeks. As I’ve discussed in the
preceding sub-chapter, these variables include changing the sequence or order of exercises,
number of exercises per workout, time under tension, training duration per workout, exercise
grouping (e.g. tri-sets, circuit training, super-setting), base of stability (e.g. seated, standing,
one-leg, stability ball), exercise type (e.g. multi-joint, free-weight, machine-based), repetition
speed, exercise angle (e.g. flat, inclined, declined, upright, bent over), range of motion, rest
periods between sets, volume of work (sets x reps x distance), repetition speed, and training
frequency in a weekly basis.
If, for example, you are training with a program where you are performing 10 sets of 3 reps for 6
different exercises that are paired up (a total of 3 supersets) with 30 seconds rest between each
superset and no rest during the superset itself, and start to see that you are no longer improving
with that program, then it’s time to modify your training variables and begin a new program.
Meanwhile, it’s always wise to track your progress by keeping a small logbook to jot down what
weights were used, how many sets and reps were completed, etc. That way you get a better
idea of how you’re progressing over time.
With the new program, you could go with the classic 5 sets of 5 reps, but instead of executing
supersets, you group your exercises into three (also known as tri-sets). You can also opt to carry
out these exercises with no rest during the tri-set itself, and then recover for a couple of
minutes in between each tri-set. That way you still get to regain your strength and energy levels.
The examples I’ve given above clearly show how easy it is to incorporate both variability and
consistency to get the best possible results all throughout your training.
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The Ultimate Hard-Body Exercise
Squats, with deadlifts not that far behind, have got to be the most effective overall exercises
that evoke the most fat loss, muscle gain, and hormonal responses (e.g. testosterone, growth
hormone). The reason for this is that both exercises involve multiple muscle groups compared to
other weight-bearing workouts. Scientific studies show that unlike other exercises, squats
increase both upper and lower body development. If you’re looking into losing excess body fat,
improving athleticism, gaining muscle mass, or simply building and maintaining a strong,
functional body, then squats, deadlifts, and variations of both exercises are exactly what you
need to do. Thanks to these heart-pumping exercises, countless people have successfully built
lean, powerful bodies without having to resort to any boring cardio workouts.
The beauty of squats is that you could do them by completely relying on your bodyweight for
resistance, or you could crank in up a notch by using free weights (e.g. dumbbells, barbells,
sandbags, kettlebells). It’s important to note, however, that squats must not be done with
anything else but free weights. Using a Smith machine or other squat machines hinders your
body from moving naturally and decreases workout intensity because the machine stabilizes the
weight for you. As a result, you don’t get the most out of your workout.
The most common type of squat is the barbell back squat, where the bar rests on the trapezius
muscles of the upper back. However, a lot of seasoned strength coaches feel that overhead
squats (where the bar is locked in a snatch grip over our head) and front squats (where the bar
rests in front and on the shoulders) are the safest, most functional types of squats that improve
athletic performance. I personally think that utilizing all three, either sporadically or in the same
phase of your workouts, can maximize athletic
performance, body fat loss, and overall muscular
development. Front squats prove to be more
challenging than back squats, but I must say that
overhead squats push me harder than the previous
two. If you’ve been performing back squats, switching
to front squats may take a little getting used to. But
ease your way into it by doing light versions and you’ll
get there. Before you know it, you’ll be doing front
squats like a pro.
I’ll go into the details of overhead squats in another
section. For now, let me expound further on the front
squat.
Compared to back squats, front squats require you to
start off in a more upright position, making it extra
challenging since you will need your abdominals to
work harder at keeping your body stable. They’re more
known for building strong lower body muscles, but,
when done properly, they also simultaneously develop
stability and core strength. There are two ways to rest the bar in front of your shoulders. The
first will require you to step directly under the bar, cross your arms, keep your elbows high with
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arms parallel to floor, and rest the bar on the dimple created by the shoulder muscle near the
bone. Place the thumb-side of your fists against bar to hold it in place, or you can hold the bar
by placing your palms face up, allowing it to rest on your fingers against your shoulders.
Whichever method you choose, you need to remember to keep those elbows high and your
arms parallel to the ground throughout the duration of the exercise so the weight won’t fall.
Once you’ve picked the method you’re most comfortable with, initiate the squat from your hips
by sitting down until your thighs are just about parallel to the ground, keeping all the weight
back at your heels and not on the balls of your feet so you don’t injure your knees. In fact, when
done correctly, squats can actually strengthen the knees. To be sure, you can go ahead and
practice on a non-weighted bar or stick just to familiarize yourself with proper form and
execution. Once you’ve mastered it, you’ll be surprised how it really works your abs.
Front Squats: Beginning Position
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Front Squats: Middle Position
Barbell, Kettlebell, and Dumbbell Complexes - a Different Style of Weight
Training for a Ripped Body
We’re always looking for something more exciting to kill old, boring habits and routines. The
same goes for stale and unprogressive workouts. Of course you’d want to be continuously
invigorated and motivated by new results, and “complexes” can do just that. With complexes,
you sequence one rep of various exercises one after the other and repeat the same sequence
several times to complete a “set.” Don’t confuse it with circuit training. Basically, you’re
performing an entire routine as opposed to mindlessly repeating a typical “set.” Complexes are
perfect for increasing your workout’s intensity and building huge amounts of musculature in a
short period of time. It really pushes you to your limits, and in this case, that’s a good thing. In
my own personal opinion, this type of training probably draws out a good growth hormone
response due to the large amount of full body work completed in a given time period.
I like to use around 5 exercises in my complexes. Using more than 5 might just make it difficult
to remember, so it’s best to stick to a comfortable yet adequate number. Take a look at this
great example of a barbell complex. It gets me pumped up every time:
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Example Barbell Complex
• High pull from floor (explosive deadlift right into upright row in one motion);
• Barbell back to thighs, then hang clean (explosively pull bar from knees and “catch” the
bar at shoulders);
• Barbell back to floor, then clean & push-press;
• Barbell back to thighs, bend over, then bent over row;
• Barbell back to thighs, then finish with Romanian deadlift.
Make sure you use a weight that you can handle even to the last and weakest lift, but not so
light that you don’t get a good
amount of resistance. 2-3 repeats
of the sequence will consist 1 set.
Increase the number of repeats, the
number of actual sets during
subsequent workouts, and,
eventually, the weight you use as
you progress over time. Let’s say
you completed the above complex
with 155 lbs for 3 sequences per set
for 3 sets on day 1. Next time you
perform the workout, try to do 155
lbs for 3 sequences per set for 4
sets. Once you successfully complete 5 sets with 155, increase the weight by 5 to 10 lbs, and
drop back to 3 sets. This is a great way to make improvements over time, while cycling your
training volume.
Let’s move on to a great kettlebell complex that never fails to challenge me. I’ve used kettlebells
in my own training, and I have to say that they’ve increasingly affected my body composition,
strength, and general physical condition. The kettlebell, if you don’t already know, is an old
eastern European training secret that has just started to become popular in the US in more
recent years. Professional athletes use kettlebells as one of their main training tools because
they produce great results. You can start off with just one bell and familiarize yourself with
various single kettlebell workouts before moving on to double bell drills. You can certainly work
up a sweat with just one kettlebell, especially if you incorporate some bodyweight exercises into
your routine, or you can integrate kettlebell training with your regular training at least once a
week, just to give a little variety and encourage new results. I must say that buying those
kettlebells have surely proven to be one of my best investments yet.
Example Kettlebell Complex
• One arm swing;
• One arm snatch, keep the bell over head;
• One arm overhead squat;
• Bell back down to bottom, then one arm split snatch;
• Bell back down to bottom, then one arm clean & press.
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Just like with the barbell complex, repeat the sequence 2-3 times on each arm without resting in
between. Feel it burning already? That’s just 1 set. Try increasing from 3 to 4 to 5 sets on
subsequent workouts with a given weight before increasing your sequence reps. If that doesn’t
make your heart jump out of your chest, I don’t know what will!
Now let’s discuss something more common than kettlebells – dumbbells. Here’s something to
give you an idea how to compile a good dumbbell complex.
Example Dumbbell Complex
• Upright row with each arm separately, then both together;
• Front lunge with one leg, then the other;
• Back lunge with one leg, then the other;
• Curl to overhead press;
• Keep dumbbells at shoulders and squat
Just to reiterate, the same sequencing and progressions scheme work great with dumbbell
complexes. One strategy you can use is to perform barbell complexes on one day then alternate
with kettlebell or dumbbell complexes on other days. For example, you could do barbell
complexes Monday, K-bell or D-bell complexes Wednesday, and back to barbell complexes on
Friday. Maybe hit some sprints and bodyweight drills on Saturday or Sunday; then Monday
would be K-bell or D-bell complexes, Wednesday would be barbells, and so on. Try this program
for a month and be amazed at how fast you’ll beef up in front of your very eyes.
The Best Non-Traditional, Muscle-Building, Fat Blasting Workouts
Before I share my preferred non-traditional training styles, I just want to stress the invaluable
effects of a consistent weight training routine done with free weights. You can easily
incorporate the alternative training techniques listed below into your weight training on the
same day, solely perform alternative workouts on specific days of the week, or try out some of
these styles for a period of time before reverting to a more traditional weight training routine.
Are you bold enough to try something out of the box? Of course you are! Try any of these
training styles and I promise you, you’ll be so busy admiring astounding results that boredom
will be the least of your worries.
Now, on to my favorite non-traditional training techniques:
Staircase Workouts – The best part about these exercises is that stairs can be found virtually
everywhere. You can easily integrate this technique regardless where you live, work, or train.
Here’s a great full body workout suggestion involving stairs: mix stairs sprints with your favorite
upper body exercise (e.g. pull-ups, push-ups). When done correctly and with high intensity,
stairs workouts can greatly promote muscle-building, burning of excess fat, hormonal response,
and an increase in metabolism just by working your body’s main muscle groups simultaneously.
Staircase workouts are not just about going up and down a flight of stairs. Virgil Aponte has
developed a website that focuses on creative stairs workouts using all kinds of exercises you
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never would have thought of before. I’ve learned quite a lot myself, and I encourage you to
check out his site to find more motivation and creative ideas.
Wind and Hill Sprints – I’ve got three words
for you…wide open spaces. Find a park, clear
street, vacant lot, track oval, or any open field
and do 50, 75, or 100-yard high-energy wind
sprints. In between each set, rest for about 1-
2 minutes, and immediately start on the next
one until you complete a total of 6-20 wind
sprints. Performing inclined sprints on a
nearby hill are even better because they
provide a little more oomph. Sprint up the hill
as fast as you can go, walk back down for your
rest interval, then start all over. Like stair
exercises, sprint workouts also work your body’s biggest muscle groups, increase fat-burn and
muscle-building, and stimulate your metabolism. No wonder professional and habitual sprinters
look so ripped and fit. Conventional distance runners and marathoners, on the other hand, don’t
share the same physical attributes of sprinters because, as I’ve mentioned in previous sections,
running at a steady pace just pales in comparison. I mean no disrespect to those of you who
enjoy distance running, but if you really want to step it up a notch and reap all the health
benefits of a superior workout, you need to up your game with more challenging, varied, and
intense exercises. In the earlier part of this chapter, I highlighted the value of highly variable
intensity exercise (e.g. interval training, sprinting) and showed its countless advantages over
steady state endurance exercise (e.g. same-pace cardio, endurance cycling, jogging).
Kettlebell Training – This
probably isn’t the first time
you’re going to hear praises
for kettlebell training from me
since I’ve always felt that this
is one of the most effective
training methods out there. In
fact, I owe a lot to this exercise
for my own personal fitness
achievements. For those of
you who aren’t familiar with
kettlebells, they pretty much
look like cannonballs with
handles on them, and are used for free-weight training. It’s their distinctive weight distribution,
construction, and wide-range function that sets them apart from their free weight counterparts
(e.g. dumbbells, barbells). They’re not as popular as other free weights because they’re mostly
utilized by martial arts competitors, military units, professional athletes, and other hardcore
training individuals. Even if you don’t belong to any of these classifications, it doesn’t mean you
can’t get all the benefits of kettlebell training. Many people have made it a part of their regular
fitness routine and never get tired of it. Kettlebells are a little bit pricey, going for about $100-
150 each, but I consider them as long-term investments so they’re actually worth every penny.
Go to http://www.KettleBellsExercise.com for more information.
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Bodyweight Workouts – Are you up for a little fitness experiment? Do bodyweight based
exercises like alternating bodyweight squats, lunges, floor abs exercises, and pushups variations
at home for 1-2 workouts a week. That’s actually equivalent to a high intensity workout that’s
just 15-30 minutes long per workout without even having to leave your home. Since it’s a short
workout to begin with, perform the exercises continuously for 15-30 minutes and take short rest
periods only if needed. For a more challenging twist, go for even more intense bodyweight
based exercises like one-arm pushups, one-legged squats, and handstand pushups. Pick up a
copy of Pavel Tsatsouline’s The Naked Warrior when you get the chance – it comes in very
handy for those who want to seriously increase body strength through bodyweight exercises.
Ring Training – These exercises will require portable
gymnastic rings with straps that you can throw over any
high beam or bar like the top of a power rack, a pull-up
bar, or a football field goal crossbar. With these
adjustable rings, you can perform anything from ring
pushups, ring dips, and ring pull-ups to L-sits, horizontal
body rows, and hanging leg raises. Dips and pushups are
great on their own, but throw the rings into the mix and
your routine can only get more exciting. Not only do the
rings prevent injuries and promote natural joint
movement, but they also allow you to work various
muscle groups simultaneously, including your stabilizer
muscles. Sometimes it hurts to do dips on a normal dip
stand; I’ve encountered this problem many times before
myself. Dips done on the training rings, on the other
hand, work the muscles without causing any unbearable
pain. There’s no reason why gymnasts are the only ones
who can benefit from this type of training. Invest on
training rings and challenge yourself even further. Just do
a Google search to get more info.
Swimming – Although it is considered as an excellent full body workout, this type of resistance
training is unlike any other in terms of working the joints and the muscles. Swimming 1-2 times a
week can really do wonders for your body. Instead of doing steady strokes, you should try
swimming “sprint” style so you can build more muscle. Simply swim as hard as you physically
can, keeping rests at a bare minimum, and only 20-40 seconds long – just enough to catch your
breath. You have a few types of strokes to choose from (e.g. breaststroke, butterfly, backstroke,
crawl, sidestroke) and you can mix them up as much as you want. 30-40 minutes of sprint
swimming should do the trick. I always look forward to sprint swimming because it really gets
that blood pumping, mainly throughout the upper body, with very little soreness or none at all.
Swimming has no eccentric movement (the negative portion of a lift), and that’s exactly why it
stands out among other typical weight training exercises; you get all the benefits of weight
training without having to feel so sore the next day. The only downside is that it doesn’t do
anything for the bones, so you will still need to resort to regular weight training for that.
Sandbag Training – In combination with your strength training, this workout can really provide a
lot of variation. It works your body with an unstable object, invoking even the least utilized
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muscle groups. It could really spice things up for you. You can use construction type sandbags or
make your own by simply filling different sized cloth bags with sand. Sandbag exercises can be
done as squats, cleans, presses, lunges, shouldering, throws or heaves, or carrying up hills.
Believe me when I say that just by incorporating intense sandbag training into your routine, you
can have a truly ripped body!
Mountain Biking – Training with a mountain bike doesn’t have to be a monotonous, steady pace
endurance exercise. With brisk leg pumps, uphill climbs, and a clear adrenalin rush when you’re
going downhill (recovery intervals), you get a high intensity, extremely stimulating, leg burning
workout that will sculpt your legs to perfection and get rid of fat from all over your body. I have
to warn you, uphill climbs can be very physically and mentally demanding as you move along the
steep hills without getting off your bike. Riding downhill, however, is just utterly rewarding. You
get to catch your breath, rest your legs for a few seconds, until you go up and at it all over again.
You may even find yourself doing them just for the thrill of it. Of course, getting pumped up
muscles is just a big bonus. Try it out, you’ll totally get addicted!
Indoor (or Outdoor) Rock Climbing – I must admit, talking
about these various exciting training styles makes me want
to perform each one right this moment. Rock climbing is
definitely another fun and effective way to workout both
your body and your mind. With indoor rock climbing venues
popping everywhere all of a sudden, this type of training has
been made more and more accessible. Rock climbing really
works your forearms, biceps, shoulders, back, and grip
strength. I don’t do it more than once, maybe twice, a month
because my forearms really take a beating. The experience
will totally knock you off your feet (quite literally, in fact). If you’ve never done it or always
wanted to give it a go, I encourage you to do so. After having done it, your fitness routines will
never be the same, I promise.
Stick Wrestling – This is a killer full body workout and can also be a great competition between
you and your friends. This is probably more of a guy thing for most. You could even come up
with your own “fight club” and have stick wrestling competitions with your buddies to see who
is toughest. There are actually sticks designed specifically for stick wresting, but you can even
just use a strong broomstick cut down to about 30-36 inches long and taped up with some
athletic tape to prevent splinters. For your stick wrestling workout, stand on a soft mat or
carpeted area (or grass if outdoors), match up with a friend or foe. You’ll both grab the same
stick toward the ends with your hands on the outsides of your partner’s hands, on the inside, or
staggered. Then you simply push, pull, jerk, and thrash your opponent around trying to knock
them off balance until they either fall or lose their grip of the stick…and you win that round! Be
careful not to get the stick up high and knock each other in the face. Use common sense. You
can do this in 1-2 minute rounds or just keep going until someone gives up. Be creative and keep
going until you’ve gotten a killer workout. Your forearms and legs will be screaming!
Some of these may come off as “out of the box,” but that’s what makes them unique and even
more effective.
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You Already Know What To Do…BUT…
You’ve equipped yourself with the know-how. Now, you just have to start and follow through.
It’s easy to do everything step by step for your body to look spectacularly fit. But you have to
realize that it’s just as easy not to.
My goal is to provide you with useful and interesting methods on how to revamp your training
program so you can steer clear of yoyo dieting and fleeting fitness routines. I could only hope
that you, during and long after you’ve read this, continue to live out a true fitness lifestyle and
achieve the body you deserve. It’s really up to you to make your health and fitness a priority.
Here’s an Example
You work out regularly for a little while then you get bored with doing the same old cardio and
weight training over and over, or you stop working out entirely because you don’t see results
anymore.
Any of these scenarios sound familiar?
It happens to the best of us, believe me. If you ask me, your workouts should never get boring
nor should they stop reaping health and fitness benefits. Before you even think about quitting,
try opening your mind to other training techniques and don’t be afraid to implement them.
Combining a variety of training styles will not only keep things fresh and fun, but it will also build
stronger joints. In doing so, you actually modify your training stressors and reduce repetitive
movement patterns.
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Chapter 3 Exercising Your Abs
Abdominal Anatomy
Benefits of Strong Abs
Having strong abs will greatly improve your:
• Appearance. Having washboard abs is indicative of an individual’s concern for
the way they look. In this day and age, well-defined abs are considered to be
sexy and attractive.
• Performance. Abdominal muscles play a crucial role in everyday tasks and
motions. Having strong abs is a plus if you want to do well in physical activities,
such as dancing and sports. It also facilitates effortless and non-strenuous
movement.
• Health. Feeling good is just as, if not more, important than looking good. Well-
built abdominal muscles provide support for your lower back, promote good
posture, and alleviate back strains. Having really strong obliques (transverses
abdominus) also gives more protection to vital internal organs.
Myths about Abs
Don’t let common abs-building myths get the best of you. Before you start on your abs
workout, here are some of the misconceptions that will help you get the facts straight:
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• “You can only get really great results if you do countless of crunches.” Quantity
doesn’t really matter as much as the quality of exercises you put into your abs
workout. If you aren’t tired by the 30th, 50th, or even 100th crunch, then that only
means that you’re doing something wrong. A hundred crunches done in bad
form will not get you great abs. Instead of working your muscles, you’re using
momentum to replicate each crunch. You need to feel the strain in your muscles
to know that you’re actually building them. Once your abs tightens and feels like
it can’t do any more (also known as muscle fatigue), then you know it’s working.
• “Buying exercise equipment is the best way to workout your abs.” Although
some, like an exercise ball, can really help you get in great shape, you can still
workout your abs just as effectively by doing simple exercises that don’t involve
any gadgets.
• “Abs exercises can get you totally ripped, washboard abs.” Sure, abdominal
exercises can help, but not all by themselves. Doing non-stop crunches won’t get
rid of belly fat. A truly lean, well-defined midsection requires you to reinforce
targeted abdominal exercises with a healthy diet, regular cardio workouts, and
progressive strength training.
Form and Safety
Like with any kind of exercise, you can’t afford to be reckless while doing ab workouts.
When done improperly and hastily, these abs exercises can get you injured, especially
with your back and neck. To avoid any untoward injuries, just follow these simple
precautionary measures:
• Keep your head in line with your spine. Don’t bring your head too far forward.
You can avoid this by simply keeping your eyes off your knees and on the ceiling.
• Don’t pull on your head with your hands. When doing crunches, there’s this
urge to pull on your head to create a bigger gap between your back and the mat.
To avoid using your hands for pulling your upper body, simply touch your ears
lightly with your fingers and allow your abs to do all the work. Another trick is to
keep your chin from touching your chest.
• Keep your back stable. Avoid releasing, overly arching, or hyperextending your
lower back. Once you feel like your back is going over what it’s supposed to do,
exhale and suck your belly in toward your spine. This will help stabilize the lower
part of your back.
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• Don’t hunch at the shoulders. When you hunch your shoulders, you’re taking
away resistance from your abs. Instead, keep your upper body stable and anchor
your weight at the waist, pushing your shoulders down.
• Keep those ab muscles taut. Maintaining tight abs during your workouts will
only get you better and faster results.
• Refrain from lifting your upper body too high. Ab exercises work against gravity,
not with it. Keeping your body’s inclination at 45 degrees will push your abs to
work really hard. Going beyond 45 might only cause back injuries.
Stretching Your Abs
Stretching your muscles before and after every workout helps loosen them up, prevent
injuries, and reduce soreness. Before engaging in your abs workout, here’s what you can
do.
Standing Stretch:
1. Stand with your feet slightly apart.
2. Stand up straight and keep your abs nice and tight.
3. Lift your right arm straight up and stretch reaching out to the left side. Breathe in
then breathe out.
4. Hold that position for a couple of seconds, just long enough for you to feel the
right side of our torso stretch out.
5. Do the same on the other side.
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There are two types of stretches you can do for cooling down after your abs workout.
Side Stretch:
1. Lie on the floor and bend your knees.
2. Put your arms behind your head and rotate your hips and legs to one side, still
with your knees together.
3. Stay in that position for 10 counts. Breathe normally throughout.
4. Return to your starting position and do the same on the other side.
Cobra:
1. Lie face down on the mat, position your palms on each side, and keep your arms
bent.
2. Using your arms, push your torso upward.
3. Keep your arms aligned with your shoulders while your legs are stretched out.
Refrain from trying to touch your shoulders to your ears.
4. Stay in that position for 10 counts. Breathe normally throughout.
Crunch
1. Lie on the floor and bend your knees. Touch your fingers to your ears.
2. Crunch upward, moving toward the direction of your knees. Raise your head,
shoulders, and upper body and stop when you’ve reached a 45 degree
inclination.
3. As you come up for that crunch, keep your upper back as straight as you can,
your eyes on the ceiling, your belly button pulled in toward your spine, and your
shoulders relaxed.
4. Keep your abs muscles nice and tight.
5. Return to your starting position and start all over.
If you want to push yourself harder, you can do a weighted crunch. Simply take a weight
plate, or any weight simulator, hold it behind your head or across your chest.
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Abs Exercises
Bicycle
1. Lie flat on the floor.
2. Touch your fingers to your ears.
3. Bend your right knee while keeping your left leg extended at a 45 degree angle
off the floor.
4. Lift your left shoulder toward your right knee. Remember to keep your abs tight.
5. Do the same on the other side; bend your left knee, extend your right leg, and
lift your right shoulder toward your left knee.
6. Switch it up continuously at a steady rate.
7. Focus on your abs instead of your legs or shoulders.
8. Keep the movement constant, tight, and small. Don’t let momentum dictate your
motion.
Low Plank
1. Lie face down on the mat, position your palms on each side, keep your arms
bent, and feet together.
2. Push yourself up onto your elbows while keeping your hands apart and thumbs
up.
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3. Try to form a straight line with your body. Don’t bend at the waist so your butt
won’t stick up in the air. Don’t hunch your shoulders or sag your pelvis on the
mat. Don’t forget to keep your head in line with the rest of your body.
4. Hold that position. Breathe normally throughout.
Ball Crunch
1. Lie on your back on a yoga ball (an oversized, inflatable exercise ball) and plant
both feet on the ground.
2. Touch your fingers to your ears.
3. Crunch upward, raising your shoulders and head off the ball.
4. Keep your muscles tight.
5. Return to your starting position.
6. Start all over.
Ball Pike
1. Rest your stomach on an exercise ball and walk forward until your hands are on
the floor under your shoulders and your shins are resting on the ball.
2. While keeping your ab muscles tight, fold over at the hips. Stop when you are in
a pike position and your ankles are on the ball.
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3. Return to your starting position and start all over.
Side Plank
1. Lie on your side, your bottom hand resting under your shoulder and your front
foot just in front of the other.
2. Push yourself upward, resting all your weight on your hand and foot.
3. Reach upward with your free hand. By this time, your body would be forming a
“T.”
4. Keep your ab muscles tight and avoid touching your hip to the floor.
5. Stay in that position for as long as you can.
If you want something a little easier, simply rest your free hand on your hip instead of
reaching upward. To make it more challenging, place one foot directly on top of the
other.
Side Crunch
1. Lie on the floor and bend your knees.
2. While keeping your upper body straight and knees together, swing your legs to
the right. Your bottom leg should be resting on the mat.
3. Crunch upward. Lift your head, shoulders, and upper body off the mat. Just like a
basic crunch, you need to move straight up to your hip instead of crunching
toward your legs.
4. Return to your starting position.
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5. Perform a few more reps until you complete your set.
6. Switch sides by swinging your legs to the left and complete another set.
Chapter 4 The Abs Diet
Why New Fad Diets Almost Always Fail
Fad diets are all about the hype. The more buzz it makes, the more money food manufacturers
and self-proclaimed nutrition gurus make.
For those of us who are desperate to see results with the least possible amount of effort, we
bite the bullet and go along for the ride. We soon discover that they were nothing but empty
promises. Sure, there have been good results, but
are they long-term results? Far from it.
It takes time before you actually start to see real,
sustainable results…results that you really worked
hard for and, therefore, can be proud of.
Setting the Fats Straight: Some
Saturated Fats are Actually Good for
You
Before I go on, I just want to stress that it’s very
important to open your mind to the facts I’m
about to reveal in this section. I understand that
some of them might sound outlandish at first,
especially when we’ve all gone through our lives
knowing what we already know, been fed the
same information through the years by our most
trusted doctors and mass media personalities, and
been so used to our routines that it’s hard to adapt to a completely new reality.
First off, you must understand that including an ample amount of beneficial fats in your diet is
necessary to promote and maintain a healthy body. Fats are one of the main components of all
the body’s cell membranes. Eating enough healthy natural fats ensures that your body’s cellular
processes run smoothly and normally. On the other hand, not eating enough healthy fats or
loading up on damaged fats (i.e. man-made, highly processed, chemically altered fats) that are
found in most processed foods will impair cellular function. When damaged fats take the place
of healthy fats in the cells, your body is forced to work harder, causing natural processes to
break or slow down, and even degenerative diseases. Moreover, healthy dietary fats play a very
important role in optimal hormone production and balance. They also contribute greatly to the
fat-burning and muscle-building processes of our bodies. Are you even aware that not eating
enough good fats will take a toll on your testosterone levels? That means you are more likely to
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store fat and build less muscle. Eating fat won’t cause women’s testosterone levels to spike, so
all you ladies out there can relax. The bottom line is that both men and women can continue to
keep everything in balance provided that you eat the right kind of fats. Aiding in mineral and
vitamin utilization, providing energy, and regulating enzymes are just a few other important
functions attributed to healthy dietary fats.
Restriction of dietary fat is just ludicrous. Self-proclaimed health experts who firmly believe that
low-fat diets are the key to overall wellness, weight loss, and disease prevention don’t know any
better. Restricting any of the three vital macronutrients (e.g. carbohydrates, proteins, fats) can
certainly do more harm than good. In actuality, all of these macronutrients, when consumed in
the right amounts and frequency, directly contribute to a healthier, leaner, and disease-free
body. According to world-renowned fats and lipids researcher Mary Enig, Ph.D, there is very
little true scientific evidence supporting the assertion that a high fat diet is detrimental to one’s
health. Before the invasion of Western dietary influences, Pacific Islanders, for instance, who
typically obtained 66-75% of their total daily calories from fat (e.g. coconut fat) had very low
cases of heart disease, obesity, and other modern degenerative diseases.
Traditional Eskimo populations, who consume up to 75% of their total caloric intake from fat
(e.g. whale blubber, seal fat, organ meats, cold water fish), display superior health and long life
without heart disease or obesity. The Masai tribe in Africa remains free from degenerative
diseases and maintains low body fat percentages on diets consisting of large quantities of raw
whole milk, blood, and meat. The Samburu tribe of Africa, which eats an average of 5 times the
quantity of dietary fat (e.g. raw whole milk, meat) as overweight, disease-ridden Americans,
maintain lean, healthy, and degenerative disease-free bodies. Traditional Mediterranean diets
are also known to be very high in fat (sometimes up to 70% fat), but are also considered very
healthy.
These are only a few examples of traditional populations that thrived and survived on high fat
diets across the globe. Many nutritionists and doctors, however, continue to prescribe diets that
restrict fat despite these facts. I’m sure they have their clients and patients’ best interest at
heart, but without any hard evidence against natural unprocessed fats, it really isn’t wise to
restrict even our healthy fat intake.
The reason behind all the misconception and misinformation about good fats – or the natural,
unprocessed, healthy fats – is that they got mixed in with the bad fats. The distinction between
the two kinds of fats simply wasn’t clear cut, so even the beneficial, healthy dietary fats have
been associated with the deadly processed fats that make up the most part of processed foods
sold at restaurants, fast food joints, supermarkets, and delis. Incidentally, you can find these
deadly processed fats virtually everywhere. If you don’t know how to make the best choices as
far as feeding your body goes, it’s quite easy to load up on the bad kind. Keep in mind, that I’m
not saying you should have an insanely high fat diet. Everyone needs fat, just as much as the
next person needs adequate amounts of healthy carbohydrates for energy and muscle glycogen
replenishment, as well as good sources of protein for muscle repair. I shared the above
examples of traditional populations’ high fat diets and their corresponding excellent health
simply to prove the point that you don’t need to be afraid of dietary fats as long as you make
healthy natural choices and stay within your daily caloric range to maintain or lose weight,
depending on what your goals are.
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The Healthy Fatty Food Choices
Below you will find a list of some of the healthiest fatty foods as well as some of the deadliest
fatty foods to try to avoid at all costs.
• Coconut fat (and other tropical oils): This one has been a staple in many tropical diets
for many years. How can something like coconut fat, which is about 92% saturated fat,
be good for the body, you ask? The health benefits of coconut fat lie in its composition
of approximately 65% medium chain triglycerides (MCTs). Specifically, about 50% of
coconut fat is a MCT called lauric acid, which has very potent anti-microbial properties
helping to enhance the immune system. Instead of being stored as body fat, MCTs are
readily burned as an immediate source of energy. That’s why coconut oil is one of the
most suitable cooking oils utilized for baking, stir frying, and other cooking preparations.
Compared to polyunsaturated oils exposed to light and heat, saturated fats are simply
more stable and they don’t oxidize so they don’t create any damaging free radicals
during the cooking process. Non-hydrogenated palm oil is yet another kind of healthy
tropical oil that’s considered to be highly saturated. All of this will sound very
unbelievable to you, especially if you’ve been brainwashed by hardcore all-fats-are-bad
fitness and health professionals. Avoiding saturated fats “at all cost” just doesn’t make
any sense since they can be found in a lot of natural foods that have been a part of
man’s diet for centuries. These fats only become harmful when consumed in ridiculously
high amounts or when forced to undergo chemical enhancements (e.g. highly processed
foods).
• Extra virgin olive oil: EVOO – you’ve been reading and hearing this for a while now, I’m
sure. Olive oil is comprised of 16% saturated, 13% polyunsaturated, and 71%
monounsaturated fats. When using olive oil, might as well go for the extra virgin variant,
which pertains to the first pressing of the olives, therefore containing higher amounts of
antioxidants. Compared to other common supermarket oil variants, extra virgin olive oil
has not been extracted with harmful industrial solvents, making it one of the healthiest
choices for oils in liquid form. Try mixing olive oil with vinegar and use that base to dress
your salad. This is actually healthier than most mass-produced salad dressings out in the
market because unlike its store-bought alternative, your olive oil and vinegar dressing is
not refined, highly processed, chemically damaged, or extracted with industrial solvents.
• Dark, bittersweet chocolate (with >70% cocoa content): Cocoa beans have a high
concentrated source of antioxidants. Cocoa butter, or the fat portion of cocoa beans, is
basically a healthy natural form of fat. It is composed of around 38% monounsaturated
fat, 3% polyunsaturated fat, and 59% saturated fat (mostly healthy stearic acid). Most
milk chocolates are only about 30% cocoa, and even most dark chocolates are only
about 50% cocoa. Unlike dark bittersweet chocolate with >70% cocoa, lesser variants
use high amounts of sugar, milk fat, and corn sweeteners as fillers and taste enhancers.
Look for a quality dark chocolate that lists its cocoa content between 70%-80%. A dark
chocolate with cocoa content in this range will contain mostly cocoa and very little
sugar, but will still have a mildly sweet taste with a smooth and creamy texture.
Although dark chocolate can be a healthy treat, you have to remember that it is still
calorie dense, so try not to over indulge. A square inch or two would do.
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• Avocado: Avocados have been getting a bad wrap for being “fatty.” Understand that
they are actually very healthy; they provide fiber, plenty of nutrients, healthful fats, and
such rich flavor. Depending on where they’re grown, they are typically comprised of
25% saturated fats, 15% polyunsaturated fats, and 60% monounsaturated fats. Instead
of using artificial sandwich spreads, try using sliced avocados or, better yet, guacamole.
• High fat fish (e.g. wild salmon, sardines, mackerel, herring, trout): Generally, fish and
seafood are good sources of natural omega-3 polyunsaturated fats, but the higher fat
fish listed above are the best sources of omega-3’s. Due to the radical switch to a higher
proportion of omega-6 polyunsaturated fats (e.g. soybean oil, corn oil, safflower oil) in
our food supply during the middle of the 20th century, the average western diet is
currently way too high in omega-6’s compared to omega-3’s, which wreaks havoc in
your body. This is where good omega-3 sources like high fat fish, walnuts, and flax seeds
can help balance out the ratio of omega-6/omega-3 polyunsaturated fats in your body.
• Nuts (e.g. walnuts, almonds, peanuts, cashews, macadamias): Nuts are great sources
of healthy unprocessed fats as well as minerals and other trace nutrients. Walnuts are
very high in unprocessed polyunsaturated fats (including omega-3), while macadamias,
almonds, and cashews have a good amount of monounsaturated fats in them. Always
choose raw or roasted over those prepared in oil.
• Seeds (e.g. sunflower seeds, pumpkin seeds, sesame seeds, flax seeds): Seeds are great
sources of natural unprocessed healthy fats. Flax seeds, in particular, have received a lot
of attention lately due to their high omega-3 content. However, keep in mind that
omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to
oxidation and free radical production, so freshly ground flax seed is the best option. Get
whole flax seeds instead of store-bought ground flax seed. You can easily grind them
with coffee grinders to come up with your own flax seed. Add freshly ground flax seed
into your yogurt, cereal, soups, or even salad. If you’re using flax oil, make sure you
consume it within a few weeks so it doesn’t go rancid, and only if it’s cold-pressed oil in
a light-proof refrigerated container. It’s also important to note that flax oil should
NEVER be used for cooking.
• Fat in organically raised, free-range animals: This is where the mass media has misled
and misinformed a lot of people. They claim that animal fat is completely unhealthy to
consume by humans, when in fact, fats from healthy animals are naturally good for us.
Humans have thrived on animal fats for thousands of years. The real problem actually
began when animal products were mass produced. The use of unhealthy animals have
become prevalent because manufacturers fatten them up with hormones and unnatural
animal feed, then bombard them with antibiotics. The best way to reap the benefits of
natural animal fat is to choose organically raised, free-range meats, dairy, and eggs.
They might not come as cheap as their unhealthy mass-produced counterparts, but it’s
always better to spend a little extra on something you know is better.
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The Deadly Fatty Foods
• Hydrogenated oils (source of artificial trans fats): I have to say, these are the worst
kinds of fat you can introduce to your body. They are chemically altered, industrially
produced, infused with industrial solvents (e.g. hexane for purposes of extraction),
subjected to extremely high temperatures and pressure, and possess metal catalysts
responsible for artificial hydrogenation, bleaching, and deodorizing. I’m surprised the
FDA even allows this. Heavy machinery will definitely go cuckoo with these unnatural
oils; imagine the harm it can do to the human body! These oils have been linked to heart
disease, obesity, cancer, diabetes, and other diseases. Even in small quantities like 1-2
grams, they can still prove to be very harmful. A regular order of fries from your favorite
fast food probably consists of about 5 grams of trans fat. If 1-2 grams is already
considered harmful, then 5 grams is just plain old crazy. I was just talking about fries
here. Now, factor in your other favorite food staples like fried chicken, cookies, donuts,
and cakes. That’s a total of about 20-30 grams of trans fat! You’re setting yourself up for
a slow and painful death with these, I tell you. If you want to live a long, healthy life, go
for healthier food options; start reading off nutritional labels and watch out for partially
hydrogenated oils, shortening, and margarine. There’s just no room for artificial trans
fat in ANY person’s diet. They’re dangerous. Period. They have to be avoided at all cost.
If you ask me, they’re just as bad as smoking cigarettes. Because of the growing
awareness and concern over the negative health effects of trans fats, the FDA mandated
that all food manufacturers show the quantity of trans fat on all labels since January of
2006. However, they can still claim that their product is “trans fat free” or “no trans fat”
if it has 0.5 grams of trans fat or less per serving according to regulations in the US. So
all they have to do is reduce the serving size portion small enough so that it has 0.5
grams of trans, and they can claim “no trans fat.” Pretty shady, no? So, don’t take their
word for it. Do your research and eliminate trans fat from your diet completely.
• Refined oils: Even if the oils are not hydrogenated, most oils sold at the store are
refined, including most of the so called “healthy” canola oils. Most refined oils still
undergo high temperature, high pressure, solvent extraction, bleaching, and deodorizing
processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower
oil, and even many canola oils have been damaged by this refining process. This
damages the natural structure of the fats, destroys natural antioxidants, creates free
radicals, and produces a generally unhealthy product. Know that the sudden increase of
heart disease in the mid-20th century coincides with the rapid increase in the use of
hydrogenated and refined oils in the food supply at that time, while the consumption of
saturated fats has actually decreased between the early 1900’s up until the present. I
think you’ll begin to see the real culprit behind heart disease -- hydrogenated and
refined oils, not the natural healthy saturated fats that have received an undeserved
bad wrap.
• Anything deep fried: These include chips, French fries, donuts, fried chicken, chicken
nuggets, and hard taco shells. They’ve all been fried in hydrogenated or refined oil,
mostly cheap oils like cottonseed or soybean oil. All of this crap doesn’t even pass as
real food if you ask me! If you can actually find something that’s deep fried in a non-
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hydrogenated tropical oil like palm or coconut (which are stable oils under heat), then
that could be acceptable. In these days, I highly doubt you can find one though.
• Homogenized milk fat: In its natural, unprocessed state, milk fat is actually very healthy.
In fact, plenty of traditional populations from across the globe thrived on large amounts
of raw, full-fat, non-homogenized, non-pasteurized dairy products. Until manufacturers
started homogenizing and pasteurizing milk fat, that is, rendering it potentially
dangerous to humans when consumed regularly and in large amounts. Unless you have
a farm or live close to one, it won’t be that easy to find raw milk. To find out if they’re
available in your area or if you want to know more about the advantages of drinking raw
milk, you can visit realmilk.com. In the meantime, you can include cultured and
substantially healthy dairy products like yogurt into your diet. They contain beneficial
microorganisms so they’re not so bad for you. Stay clear of yogurt that’s packed with
high fructose corn syrup and refined sugar though. You can always opt for plain yogurt
with fresh fruit, or at least those that are lightly sweetened by real maple syrup or
honey. The closest thing to raw milk is skim milk, so that’s another good alternative to
consider. As far as butter is concerned, go for cultured organic butter or none at all.
Hopefully, this section has helped clear any misconception about dietary fats and made you
recognize their importance in a balanced diet. I’m not promoting any high-fat, low-carb diet
here. I just want to stress that including enough healthy fats in your diet (e.g. healthy saturated
fats) is crucial to your training results and physiological health.
The Top Fitness Foods to Stock Your Cabinets With…Making Smart Choices
Starts at the Grocery Store
If you have junk food lying around the house, then
you’re most likely to consume junk. When you stock up
on healthy food, you’re practically forced to stick to
healthier options. One thing I’ve learned when doing
grocery shopping is to eliminate tempting junk right off
the bat. Keep in mind that these are just a few of my
favorite healthier food choices, but hopefully you pick
up some tricks and ideas along the way.
I’ve got two words for you: fresh vegetables. It’s always
wise to buy fresh produce and stock your fridge with
them. In the spring, it’s easy to load up on local
produce, but as soon as the cold months arrive, it’s
produce off the grocery store shelves for me. Some of
my veggie staples include the likes of onions, fresh mushrooms, zucchini, spinach, red peppers,
asparagus, and broccoli. I use one or a mix of these in my morning eggs to add variety and extra
flavor. Sometimes, I chop up some lean turkey meat or chicken, and mix some jack, swiss, or
goat cheese with the eggs. I also always have to have coconut milk. I add them to my oatmeal,
yogurt, and smoothies to make them richer and more flavorful. I got to have my daily fix of
healthy saturated fats…and so should you.
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Here are some other food items you should get when you’re grocery shopping:
• Cottage cheese, ricotta cheese, and yogurt – Mid-morning and mid-afternoon snacks are
always a blast to prepare when you use any of these three flavorful dairy products.
• Chopped walnuts, pecans, almonds, macadamias, etc. – Not only are they good sources of
healthy fats, but they’re really easy to find, store, and incorporate into your meals.
• Whole flax seeds – Grind them yourself to get all the healthful benefits they provide; pre-
ground flax contain highly unstable and easily oxidized omega-3 polyunsaturated fats that may
cause inflammation. Simply add to salads, soups, cereals, oatmeal, or yogurt.
• Whole eggs -- One of nature’s richest sources of high quality protein, GOOD cholesterol, and
other nutrients.
• Nut butters – When you get tired of regular store-bought peanut butter, mix together almond
butter with sesame seed butter, or even cashew butter with macadamia butter.
• Salsa – Use fresh tomatoes as the base and add in a variety of other ingredients to keep things
interesting.
• Butter – Let’s face it, butter just tastes too darn good. Since it’s calorie-dense, a small dollop
here and there wouldn’t hurt. Never indulge in margarine, though. That will literally kill you.
• Avocados – I absolutely love them. They’re a great source of healthy fats, fiber, and other
nutrients. They always give wraps, salads, and sandwiches a little extra.
• Whole grain wraps and whole grain bread with at least 3-4 grams of fiber per 20 grams of
total carbs
• Rice bran and wheat germ – These may come across as too hardcore and exclusive for health
buffs, but they actually add a refreshingly nutty, crunchy taste to food like yogurt and
smoothies. They can also be added in baked goods to add nutrients and fiber.
• Lettuce and spinach along with shredded carrots – A quick toss and you have a simple yet
nutritious salad for dinner.
• Home-made salad dressing – Using balsamic vinegar, extra virgin olive oil, and Udo's Choice oil
blend. Sometimes making your own from scratch is much better than store bought salad
dressings that usually contains highly refined soybean oil (source of inflammation-causing free
radicals).
Check out some of the best freezer staples:
• Frozen fish – It’s good to try different kinds of fish from time to time.
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• Frozen berries – Stock up on fresh berries during growing
season, but in the cooler months of the year, keep a supply
of frozen blueberries, raspberries, blackberries,
strawberries, and cherries. They add flavor and texture to
other foods like high fiber cereal, oatmeal, cottage cheese,
yogurt, or smoothies.
• Frozen veggies – Sometimes, frozen veggies are packed
with more nutrients than fresh ones because they last
longer, especially when they travel long distances.
• Frozen chicken breasts – Grill them, broil them, or sear
them, then add to salads, sandwiches, or wraps.
• Frozen buffalo, ostrich, venison, and other "exotic" lean
meats – They’re not exactly your typical grocery-bought
meats, but they’re actually quite healthy. I’d take these
healthy meats over mass-produced pork and beef any day.
Now let’s move on to pantry or cupboard staples:
• Oat bran and steel cut oats – These contain higher fiber than tiny packs of instant oats.
• Cans of coconut milk – Remember to transfer these into another container and place in the
fridge after opening.
• Various antioxidant rich teas – These include green, oolong, white, and rooibos. Even
chamomile tea provides important trace nutrients and antioxidants.
• Stevia – This natural non-caloric sweetener is a safe alternative to chemically enhanced
artificial sweeteners like aspartame, saccharine, and sucralose.
• Organic maple syrup – I’m talking about real maple syrup here. Since it’s still a little high in
sugar, the only time I really use this is when I make post-workout smoothies to just to sweeten
things up and get an insulin surge to push nutrients into your muscles.
• Raw honey – These are always better than processed honey because they have higher
quantities of beneficial nutrients and enzymes. Honey has even been scientifically proven to
improve glucose metabolism, or how your body breaks down carbs. A teaspoon a day should be
good for you.
• Whole wheat or whole grain spelt pasta – They have higher fiber content than normal pasta.
• Brown rice and other higher fiber rice – Stay clear of white rice.
• Cans of black or kidney beans – These are surprisingly one of the best sources of youth
promoting antioxidants!
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• Tomato sauces – Deliciously healthy, thanks to lycopene. Just go for brands that are free of
high fructose corn syrup.
• Dark chocolate – The darker, the better. This will satisfy your sweet tooth for sure. Since it is
calorie dense, I still limit myself to about a couple of squares a day. Choose dark chocolate that
lists its cocoa content at 70% or greater. Milk chocolate is usually only about 30% cocoa, and
even most cheap dark chocolates are only around 50% cocoa. Checking for the cocoa content is
very important. Make sure you’re not loading up on sweeteners and fillers.
• Organic unsweetened cocoa powder – Use this in your smoothies to get an extra dose of
antioxidants. Make your own low-sugar hot cocoa just by mixing cocoa powder, hot milk, Stevia,
and a couple of dark chocolate squares.
Make Healthier Choices When Forced to Eat Fast-Food
Fast food joints simply can’t be avoided.
They’re on every street corner, billboard, TV ad, and virtually any surface known to man. Quick
tip when you’re going out for fast food? Stay absolutely clear of soda and everything deep-fried
or breaded (e.g. French fries, chicken nuggets, hash browns, breaded fish, chicken patties). All of
these are trans fats from industrial hydrogenated vegetable oils that just happen to smell, look,
and taste good.
Something with as little as 1-2 grams of trans fat a day can already cause so much harm in your
body like heart disease, hardening and clogging of arteries, inflammation, different kinds of
cancers, and, not to mention, the accumulation of excess belly fat. That’s only a couple of grams
of trans fat. I just couldn’t stress this hard enough. A fast food meal (e.g. breaded chicken
sandwich with fries) can contain as much as 10 grams of trans fat! If you order dessert that’s
packed with shortening or margarine (e.g. piece of pie, a cookie) and you add about 3 more
grams of trans fat. If 1-2 grams a day can kill you, imagine the amount of havoc 13 grams can
make, and that wasn’t even upsized yet. Some people don’t realize it, but they’re actually
consuming anywhere between 20-30 grams of trans fat a day only because they don’t know any
better.
A far as drinks go, avoid ordering soda. Think about it; they’re nothing but heavily processed
high fructose corn syrup mixed with other chemicals that can potentially turn into tummy flab.
You can never go wrong with water, that’s what I always say. If you really want something
flavorfully thirst-quenching, go for the unsweetened or lightly sweetened iced tea. For
breakfast, ignore trans-fat packed croissants and opt for an English muffin with a side of eggs,
ham, and cheese instead. For lunch or dinner, go for grilled poultry. They’re both filling and
tasty. When ordering the salad, take out the croutons. Those are just little cubes of trans.
Bottom line is this: the worst fast food you can order are fries, other deep fried items, and soda.
Stay clear of those nasty trans fat filled foods and you’ll survive another day at the fast food
joint.
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If you haven’t seen the documentary on how eating fast food everyday can absolutely destroy
you, I suggest you pick up a copy. “Super-Size Me” featured this one guy that was the king of
eating burger. I forget what kind of burger it was exactly, but this more-or-less 30-year-old
fellow has consumed them almost every single day of his life. He mentioned that he scrapped
out the fries and the soda from the beginning. That probably helped him look pretty decent,
considering he’s been on a fast food high all these years. I’m not saying what he’s doing is good,
but it’s definitely BETTER than consuming fries and soda – those two are the major culprits in
this billion dollar industry.
Some fast food joints have actually started to provide “healthier” food options on their menu.
McD’s, for example, started to add nutritional labels on all their food wrappers so customers will
know what they’re actually putting into their mouth. Bear in mind that 1-2 grams of trans fat is
more than plenty, so be guided when you check those food labels.
Chapter 5 The Six Pack Abs Mindset
You see six pack abs on a model or your favorite Hollywood celebrity and you think to
yourself, “I definitely want that.” What do you do next? You plan your work and work
your plan, but that’s easier said than done.
Write Down Your Goals
The secret is in knowing how to effectively set your
fitness goals. It’s one thing to determine that you
want six pack abs. But if you don’t consider the
details, you basically create a dream bubble that’s
either beyond your reach or short-lived. Remember,
when you have specific, measurable, attainable,
realistic, and timely (S.M.A.R.T.) goals, you have a
clearer vision of what you want, and superior
chances of achieving them.
It helps to write down all of these things to make it
more concrete. It’s like creating a tangible, binding
agreement with yourself. The problem with just
keeping it all in your head is that it might end up
being just that – a fantasy. Be as specific as possible.
The more specific your fitness goals are, the easier it
is to determine what you need to do to realize them. Which goal do you think is easier
to work with and is more practicable: “get six pack abs” or “sign up for a six pack abs
program and workout at least 30 minutes every other day?”
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Having measurable goals is just as important. Follow a concrete set of guidelines and
you can certainly measure your actual progress. Don’t be afraid of numbers. Seeing and
quantifying progress is simply the best motivation there is.
With good planning and specific goal-setting, everything seems that more attainable. As
your fitness goals are slowly being realized, you also develop self-worth, confidence, and
even new skills along the way.
If your goal isn’t sensible to begin with, then all the planning in the world won’t be
enough. It’s one thing to be willing to do whatever it takes to reach your dream; being
physically, financially, and practically unable to do so is another. So, keep that in mind.
Effective goal-setting is punctuated with a reasonable and equally attainable time
frame. Obviously, six pack abs don’t happen overnight. It’s also important to note that
“when” and “when exactly” are two completely different things. You know you want to
get six pack abs “soon,” but it’s just more helpful and encouraging if you set a specific
time frame or date like “in 12 weeks” or “by the end of spring.”
Write Down the Reason For Each Goal
Determine what you want and WHY you want it. Working toward something just for the
heck of it can lead into a fruitless endeavor simply because you have no real purpose or
drive. You probably want six pack abs because you want clothes to fit you perfectly for a
change, or because you want to live a healthier, longer life. These reasons can certainly
help you through the toughest times.
Plan for Mistakes
You may have declared your goals on paper, but that doesn’t make it fail-proof. There
are things that you won’t be able to control. Instead of wallowing over each and little
thing, come up with contingencies. After a good streak of healthy eating and exercise,
your cravings for sugar and junk start to kick in. What do you do? You can ignore it
altogether, but that might just snowball into something uglier. Know where to get
healthy desserts and snacks. That way, you satisfy your sweet tooth without wrecking
your progress.
Re-wire Your Brain for Success
Cover all the bases so you really know you’re doing your best to reach your goals. With
hypnosis, for example, you get to tap your subconscious level of thinking as well.
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Hollywood hotshots and other prominent personalities use hypnosis to triumph over all
kinds of hurdles, like weight issues and stress, and further their careers…all thanks to
the untapped power of the mind.
To get more information on the benefits of hypnosis, you can go to
http://www.HypnosisWorkouts.com/
Measure Small Gains
Proof is a great motivator. Stepping on that scale and finding out you just lost another 4
lbs since you started working out – it’s truly one of the best, most rewarding feelings in
the world. That’s why quantifying your progress can be very helpful. Here’s a good tip:
use the smaller scale of measurement. For weight, use lbs. instead of kilos. For
measuring your waistline or any other bodily circumference, use millimeters instead of
inches. Seeing bigger numbers regardless how small the change can definitely motivate
you more.
Share Your Goals and Your Reasons
Finally, don’t keep any of this to yourself. Sharing your goals, motivations, and even your
struggles with people you trust can only help you reach that finish line faster. Not only
are you helping yourself, but you can easily motivate family and friends to create goals
of their own.
Chapter 6 Take Action Now!
ll the information in the world won’t help you achieve your goals if you don’t
take action. Here’s a summary of the top six pack abs sites. Pick the one that
work best for you and take action now!
The following product has received more great reviews than any other guide from huge
number of subscribers that want to get six pack abs fast, I recommend that you check it
out:
A
Six Pack Abs Guide – http://www.SixPackAbsGuide.com/
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Best Six Pack Abs Guide
Best Overall Six Pack Abs Guide - Truth About
Six Pack Abs
Average User Rating:
I highly recommend the Truth About Six Pack Abs. It’s
got a lot of information, added features, and special
bonuses that other products don’t have. But the thing I
love best about this weight-loss program is that it puts
much emphasis on full body workouts as opposed to just
“spot reduction” or targeted exercises. It also has very
enlightening information on nutrition and general eating
habits that can truly make (or break) one’s diet.
Click here to go check it out now at
http://www.GetSixPackAbsGuide.com/
These other guides are also VERY good and worth checking out. I've looked at over 20
'Get Six Pack Abs Fast' & Flat Stomach Guides (in which you'll learn lose stubborn belly
fat, get ripped abs, get a flat sleek stomach and a lot more) and these are the best of the
best:
Best Fat Burning Guide
Best Fat-burning and Stress-busting
Program - Fat Burning Furnace
Average User Rating:
I actually found Fat Burning Furnace to be quite
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Best Fat-Burning/ Abs Diet
Guide
Best Fat-Blasting/ Abs Diet Product - Burn
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Average User Rating:
Burn the Fat, Feed the Muscle is a fat-loss program
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Best Abs Workout Plans
Best Abs Workout Plans - No Nonsense 6
Pack
Average User Rating:
The No Nonsense Six Pack Quest is an excellent
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