ABS FOR LIFE. The Great AB Workout. I wrote this book after years and years and hundreds and hundreds of people asking me “how did you get those Great. When you think of abs you most likely think of magazine models with abs so tight you could grate cheese on them! Your pessimistic side may also think of bland. own use, or copy the pdf file for the ebook to a back-up drive or CD for your own file .. keep that for the rest of your life (and of course get those six pack abs that .
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Legendary Abs - Download as PDF File .pdf), Text File .txt) or read online. Health For Life Sunset Blvd., Suite Los Angeles, CA () ·. That teenage desire for six-pack abs remained with me over the years. As a result , I devoted the past decade of my life trying what seemed to be every diet. how to make abs the right way. compwalsoihassre.gq By telling you the story of my life, I will motivate you to go for your full.
Concentrate on feeling an abdominal crunch. Visualize the crunch traveling up and down the length of the rectus, like a wave, as you rock. In trying to perfect your form, its a good idea to consider these two aspects separately to be certain neither is overlooked. Starting Position Lying on your back, knees drawn up, feet flat on the floor, hands raised near head.
Note: This exercise works better if the hands are not clasped behind the head, but simply raised on either side of the head. This allows the upper body to be more flexible, and decreases the tendency to pull on the back of the head. Performing the Rep Aspect 1 Torso rotation External Plus some Internal Oblique Contraction As you lift your head and shoulders from the floor, the chest is rotated about forty-five degrees to one side.
If youre turning to the right, you should feel the contraction somewhere to the left of the centerline, running from your ribs down to about your waist. Try using the palm of your right hand to feel the left external oblique contracting. Adjust the angle of your body until you feel the maximum contraction.
Then turn to your left and use your left hand to feel for a contraction in the muscles to the right of the centerline Fig. The more twist you can achieve, the more pronounced the contraction will be. To get a better sense of the external oblique, use your palm to feel the difference between twisting the torso and raising it straight up a contraction primarily of the rectus abdominus. Work at both of these until you feel a difference, and strive to make that difference as big as possible.
Aspect 2 Hip elevation Internal Oblique Contraction Once youve successfully felt an external oblique contraction, lie flat in the starting position once again.
Press lightly with your fingers just above the pelvic bone on both sides of your waist. Raise your right hip from the floor and lower it again. You should feel a distinct contraction in the muscle beneath your right hand. Since contracting the gluteus muscles can also cause the hip to lift, make sure your buttocks are relaxed. One way to help isolate the internal oblique is to lift your left foot an inch or two from the floor at the same time you lift your right hip Fig.
Only after youve developed a kinesthetic sense of the difference between internal and external oblique contractions should you combine them as explained in the exercise description.
Lift the foot on the side of the body on which the internal oblique is contracting. In other words, when twisting left, raise your left foot about one inch , and vice versa Fig. There are two ways it can be performed and each achieves slightly different results. Starting Position In either case, you begin the same way: lying on back, with knees drawn up, feet flat on the floor, hands behind head Fig.
Performing The Rep Version 1. The head, neck, and shoulders are raised in a crunching motion, as though you are trying to touch your chin to your navel Fig.
Version 2. The head, neck, and shoulders are raised vertically as though a string is attached to your sternum, pulling you straight up Fig. Each version focuses the stress on a slightly different part of the muscle. In the first version, the uppermost region causes the motion. In the second version, the uppermost region acts only as stabilizer; the motion is the result of contraction several inches lower. Therefore, in the second version, the lower region of the upper abdominals works harder.
Ab Cramps with crunch Ab Cramps with vertical lift Uppermost region of upper abs Lower region of upper abs Which version should you do?
Ideally, bothin equal parts. It is not advisable to vary within the exercise. This is the more difficult of the two choices. Also, a five or ten pound plate may be held behind the head to increase the overload and make the exercise harder. Do not increase much above the recommended five to ten pound load or you run the risk of increasing abdominal size as well as definition. Other points: Raising your shoulders means actually lifting your shoulder blades, not just rounding your shoulders forward as you lift your neck.
Until some part of the rib cage leaves the ground, youre not exercising your abs! Speed of reps is a major factor contributing to the intensity of this exercise. For maximum overload, do each rep slowly two seconds per rep pausing for a beat at the peak of the motion.
Whichever way you choose, do your Ab Cramps the opposite way, so as to work all parts of the upper abs. Although the exercise clearly calls for a right angle at the hip and the knee Fig. Dont let this happen! The slightest change in the angle of the legs can drastically reduce the effectiveness of this exercise. If the angle of your hip is less than ninety degrees. If the angle of your hip is greater than ninety degrees Fig.
The exercise becomes much more difficult, and tends to induce an arch in the lower back. The optimum formand the one we strongly recommendis with the legs precisely at a right angle. This provides the best balance of safety versus effectiveness.
To make it easier or harder. The angle of the legs may be deliberately varied within a narrow range not more than 1 or 2 inches , according to an individuals needs.
However, if you have access to a lat pull-down machine, you can include the exercise to increase the routines intensity. It can be used: with a constant load, to add to the intensity of a training program aimed at greater definition; with a gradually increasing load, as part of an overall effort to gain size Starting Position Kneel about eighteen inches out from the spot directly below the overhead pully.
The cable should travel at a slight angle away from the machine to your hands. To fully involve the serratus anterior the finger-like muscles on the sides of your ribcage , your forearms should be as close together as possible as you perform the exercise. This is best achieved by using a Y-shaped rope grip attached to the cable, or by holding on to the ends of a towel draped over a lat bar Fig.
Performing the Rep Try to achieve the same motion as in lying Ab Crunchesspecifically, the same crunch in the upper abs. Remember, the abs only have a thirty degree range of motion, so, contrary to the usual way you see the exercise done, dont pull the rope all the way down to the floor Fig. Pull down as though you are trying to hunch your shoulders and chest over a bar. Your torso should hinge in your middle and lower spine, not at your hip Fig. Our research indicates the form described above is more effective.
Schedule Can I do the routines every day? You have abs. The Abs Diet is going to help you find them. I know that some critics will see a chiseled midsection as the modern American symbol of vanity, but developing a six-pack is more than just a way to support the mirror industry.
Abs are the contemporary badge of fitness. And since flat stomachs boost sex appeal, they represent the one part of your body that has the same power of seduction over both men and women. I ate fast food instead of smart food. By the time I reached 14, I was carrying pounds of torpid teenage tallow on my 5-foot frame.
I wanted to be built like a basketball player, but instead I was built like the basketball. And I paid for it with a steady bombardment of humiliation. My older brother, Eric, would invite friends to our house just to watch me eat lunch. He was more than pounds overweight for most of his adult life. Over time, he developed hypertension and diabetes, had a minor heart attack, and would have to stop at the top of a short flight of stairs just to catch his breath.
A massive stroke ended his life at My father died because he ig- nored many signals of failing health—especially the fat that padded his gut. But I got lucky. When I graduated from high school, I joined the Naval Reserve, where the tenets of fitness were pounded into me, day after day after day. Belly fat—the fat that pushes your waist out—is the most dangerous fat on your body.
Because it carries an express-lane pass to your heart and other important organs, visceral fat is the fat that can kill you. They con- cluded that the amount of visceral fat the subjects carried was the single best predictor of heart disease risk. Whether you want to change your body to improve your health, your looks, your athletic performance, or your sex appeal, the Abs Diet offers you a simple promise: If you follow this plan, you will transform your body so that you can accomplish each and every one of those goals.
As a bonus, the Abs Diet will do some- thing more than just enhance your life; the Abs Diet is going to save it. We want to gain fitness. We want to gain strength. We want to add to our life, not subtract from it. We want to win—and see our results.
So con- sider the Abs Diet a shift in the way you think about your body and about weight loss. This program concentrates on what you can gain and how you can gain it. No diet plan would work without good nutrition, so that, of course, is the major focus of the Abs Diet. When you build your diet around these foods, you will build a new body in the process.
While nutrition remains a principal compo- nent of most diets, too many programs out there focus solely on how to change your eating habits—cut carbs, add cabbage soup, eat at Subway twice a day.
Those programs fail to recognize a crucial component of weight control: Building just a few pounds of muscle in your body is the phys- iological equivalent of kicking fat out on its butt and telling it to never come back again. Muscle exponentially speeds up the fat- busting process: Now think about what happens if you add a mere 6 pounds of muscle over the course of a diet program. Not at all. The Abs Diet and the accompanying Abs Diet Workout emphasize leanness and muscle tone—not big, bulky muscles.
Going back to that important investment, you can think about muscle as your compound interest. Most diets are about eating less food or about restricting you to certain kinds of food. Most of them work in the short term, because if you reduce your calorie intake, your body starts to burn itself off in order to keep itself alive.
Presto, you lose weight. So on a low-calorie diet, your body burns away muscle and tries to store fat.
Pure fat. It has to be on the lookout for poten- tial low-calorie periods in the future, so it had better store fat just in case. So enjoy the Abs Diet. During the course of this 6-week plan, you can lose up to 20 pounds of fat much of it in the first couple of weeks, and from your belly first and gain 4 to 6 pounds of lean muscle.
Some of you will have even more dramatic results see page 32 for the story of Bill Stanton, who lost 30 pounds on the diet and cut his body fat percentage in half. The Abs Diet includes all three compo- nents to a successful body-transforming program: The Abs Diet will change the way you think about your body. Eat snacks 2 hours before larger meals. Every meal should have at least two foods from the list.
Secret weapons Each of the ABS DIET POWER 12 has been chosen in part for its stealthy, healthy secret weapons—the nutrients that will help power up your natural fat burners, protect you from illness and injury, and keep you lean and fit for life! Alcohol Limit yourself to two or three drinks per week, to maximize the benefits of the Abs Diet plan. Ultimate power food Smoothies.
The combination of the calcium and pro- tein in milk, yogurt, and whey powder, combined with the fiber in oatmeal and fruit, makes them one of the more filling and easy options in the diet. Drink them regularly. Cheating One meal a week, eat anything you want. Exercise program Optional for the first 2 weeks.
Weeks 3 through 6 in- corporate a minute, full-body workout 3 days a week. Emphasis is on strength training, brisk walking, and some abdominal work. At-home workout Gym workouts and at-home workouts are both de- tailed to excuse-proof your fitness plan. Abdominal workout At the beginning of two of your strength-training workouts. One exercise for each of the five different parts of your abs.
Protein, monounsaturated and polyunsaturated fats, fiber, calcium. The average American has about 30 billion fat cells; each of them is filled with greasy substances called lipids. But a fat cell can get only so big; once it reaches its physical limit, it starts to behave like a long-running sitcom.
It creates spin-offs, leaving you with two or more fat cells for the price of one.
Only problem: Fat cells have a no-return policy. It functions like a sepa- rate organ, releasing substances that can be harmful to your body.
For instance, it releases free fatty acids that impair your ability to break down the hormone insulin too much insulin in your system can lead to diabetes. Fat also secretes substances that increase your risk of heart attacks and strokes, as well as the stress hormone cortisol high levels of cortisol are also asso- ciated with diabetes and obesity as well as with high blood pres- sure.
Abdominal fat bears the blame for many health problems because it resides within striking distance of your heart, liver, and other organs—pressing on them, feeding them poisons, and messing with their daily function. Now take the person with a six-pack. Defined abs, in many ways, have defined fitness. But they define something else: Of course, defined abs make you look good—and make others feel good about the way you look, too.
Take heed, men: In one survey, 32 percent of women said that abs are the muscles most likely to make them melt; the next closest was biceps at 17 percent. And for good reason: And sometimes a little vanity can be good for your health: In a re- cent Canadian study of more than 8, people, researchers found that over 13 years, those with the weakest abdominal muscles had a death rate more than twice as high of those with the strongest midsections.
Such research upholds the notion that strong abs do more than turn heads at the beach. In fact, your abdominal mus- cles control more of your body than you may even realize—and have just as much substance as show. In short, here are my top six reasons why striving for a six-pack is going to make your life better. According to the National Institutes of Health, a waistline larger than 40 inches for men signals sig- nificant risk of heart disease and diabetes.
The Canadian Heart Health Surveys, published in , looked at 9, people ages 18 to 74 and concluded that for maximum health, a guy needs to keep his waist size at no more than 35 inches a little less for younger guys, a little more for older ones. Men with the biggest bellies were at 60 percent higher risk. Now the real scary part: The same sad truth holds for women, too: A woman with a flabby midsection is at increased risk for the same health problems. And American women have seen their weight rise just as men have.
Paul McComb Age: But when he walked into a nutrition store and stepped on a scale that told him how much he weighed pounds and how much he should weigh pounds , something changed: So McComb went on the Abs Diet—and lost 25 pounds.
He made significant changes by doing such things as eliminating the four or five daily Cokes and skipping the midnight chips. He says the transition was easy because the Abs Diet allowed him to eat plenty—six times a day, in fact. The World Health Organization estimates that up to one-third of can- cers of the colon, kidney, and digestive tract are caused by being overweight and inactive. And having an excess of fat around your gut is especially dangerous.
See, cancer is caused by mutations that occur in cells as they divide. Fat tissue in your abdomen spurs your body to produce hormones that prompt your cells to di- vide. More cell division means more opportunities for cell muta- tions, which means more cancer risk. A lean waistline also heads off another of our most pressing health problems—diabetes. Currently, 13 million Americans have been diagnosed with adult-onset diabetes, and many more go un- diagnosed.
Fat, especially belly fat, bears the blame. I feel more confident because I set a goal for myself and I actually achieved it. Even my skin is a bit clearer. Everything seems to be that much better in my life. But people contract diabetes after years of eating high-carbohydrate foods that are easily converted into sugar—foods like white bread, pasta, and mashed potatoes.
Scarfing down a basket of bread and a bowl of pasta can do the same thing to your body that a carton of ice cream does: And that, my friend, can really ruin your day. Upper-body obesity is also the most significant risk factor for obstructive sleep apnea, a condition in which the soft tissue in the back of your throat collapses during sleep, blocking your airway.
When that happens, your brain signals you to wake up and to start breathing again. As you nod off once more, the same thing happens, and it can continue hundreds of times during the night—making you chronically groggy and unable to get the rest your body needs.
When Australian researchers studied patients with severe obesity, they found that 62 percent of them with a waist circumference of 49 inches or more had a serious sleep disturbance and that 28 percent of obese patients with smaller waists 35 to 49 inches had sleep problems.
When Dutch researchers studied nearly 6, men, they found that even those whose waistlines measured a relatively modest 37 to 40 inches had a significantly increased risk of res- piratory problems, such as wheezing, chronic coughing, and shortness of breath. All of this can create an ugly cycle: Poor sleep means you drag through your day.
Sluggish and tired, your body craves some quick energy, so you snack on some high-calorie junk food. That extra junk food leads to more abdominal fat, which leads to. A smaller waist equals fewer health risks. Well, take that to heart. Consider how the following side benefits can help you pull that ship into harbor. Increased stamina.
Better erections. Though many things can cause it, one of the major causes is purely a matter of traffic control. Plaque forms on the inside of your arteries, narrowing the passageways that blood must follow. Think of 12 lanes of traffic bottlenecking into one. In- creased fat equals decreased bloodflow. Decreased bloodflow equals softer or no erections. By the way, clogged blood vessels have the same effect on women, leading to decreased lubrication, sensi- tivity, and sexual pleasure. Increased length.
Objects appear smaller than ac- tual size. That tragedy happened at a time when most urban housing was still built with wood. You want one made of solid steel, one that will give you a layer of protection that belly fat never could. Consider a U. Army study that linked powerful abdominal muscles to injury prevention. After a meal, your body begins to apportion the calories to nutrient-hungry organs, growing muscles, and, yes, your belly.
Michael Jenson, M. Kidneys work to make sure the blood is balanced with the right amounts of water and nutrients. The heart gets most of its energy from fat, which provides more long-term energy for the hardworking heart than glucose can. After the liver pulls out nutrients, it stores excess calories as glycogen.
Muscles require a constant source of energy just to maintain their mass, so the more muscle you have, the more calories you burn. Glucose is brain fuel. The simple act of breaking down the food you just ate takes up one-tenth of your calories. Your fat cells grow and eventually divide as more and more calories are deposited. The men who performed well in the pushups and 2-mile run enjoyed no such protection—suggesting that upper-body strength and cardiovascular endurance had little effect on keeping bodies sound.
It was abdominal strength that offered the protection. Unlike any other muscles in your body, a strong core affects the functioning of the entire body.
Whether you ski, sail, wrestle with the kids, or fool around with a partner, your abs are the most essential muscles for keeping you from injury. The stronger they are, the stronger—and safer—you are. He always did it in the simplest way—sleeping a little awkwardly or getting out of a chair too quickly. One time, he pulled it out reaching into the back seat of his car to get some- thing his young daughter had dropped. The pain once stabbed him so badly that he collapsed to the ground while he was standing at a urinal.
Go ahead. Imagine that. And yes, he started the Abs Diet Workout a year ago, and within weeks his back pain virtually disappeared. Since most back pain is related to weak muscles in your trunk, maintaining a strong midsection can help resolve many back is- sues. The effect, besides promoting bad company morale for the muscles picking up the slack, is that it destabilizes the spine and eventually leads to back pain and strain—or even more serious back problems.
If you have weak abdominal muscles, your joints absorb all the force from those movements. Jump in the center, and the mat will absorb your weight and bounce you back in the air. Your body is sort of like a trampoline, with your abs as the center of the mat and your joints as the supports that hold the mat to the frame.
Developing core strength gives you power.
It fortifies the muscles around your whole midsection and trains them to provide the right amount of support when you need it. But if you also play stop-and-start sports like tennis or basketball, abs can im- prove your game tremendously. How fast can you go from a stopped position at point A to stopping at point B?
When re- searchers studied what muscles were the first to engage in these types of sports movements, they found that the abs fired first. But the best reason is this: The program is an easy, sacrifice-free plan that will let you eat the foods you want and keep you looking and feeling better day after day. If only it were so easy. When most people think of blood pressure, they think in terms of a garden hose: Too much pressure and the hose bursts, unless you open the valve.
And this very positive message continues. I especially like his inclusion of those favourites which we all think we should be using but few of us know why - such as Whey Protein and Green Tea to name but two.
Then after yet another section on Cardio we finally get around to those Abs - and by now we fully understand what is happening and why. In summary, with this book you get to rethink your own eating habits and, in so doing, afford yourself the opportunity to give yourself a complete body makeover.
Food is explained in conjunction with ideas for meal and diet plans. In addition we have the various fitness routines which take care of the entire body and, having studied so many of these products recently, I regard this as complete a work on the subject as you might hope to find.
As is stated on the back cover; "Abs for life will show you how to get lean and stay lean for life. Just to show how impressed I am with this product, I actually found myself looking for something to criticise - and I found it. The "Contents" right at the beginning is wrongly headed "Index"! Seriously, that was all I found. Quite frankly, after so many disappointments, it is a pleasure to give this product a richly deserved 5 Star rating - so get to it, download a copy and get to work.
And good luck. Neil Frost does a great job of explaining the building blocks of fitness and of debunking a lot of the fitness myths. He covers the proper way to exercise, both fat burning cardio and weight training, proper nutrition, not some fad diet but rather how to eat real food in a healthy way, and how to motivate yourself and keep yourself motivated to stick to your goals. The book provides workouts for Beginners, Intermediates and Advanced, so you will move up the stages over the weeks.
And it's not just ab workouts that are provided, there is a whole program dedicated to building muscle contained in the book.
odybuilding is just thatbuilding. Athletes
If you do not have the motivation or the willpower, it won't work. But for me, it has made me a brand new person. I have so much more confidence in myself and am so proud that I have the discipline to do this and I am seeing such fantastic results. I really think this comes down to the motivation the book has given me.
I highly recommend this program to anyone who wants to get into fantastic shape relatively quickly and who doesn't? This is going to be money well spent. It really is a great program, no just for abs, but for sculpting your whole body. See all 11 reviews. site Giveaway allows you to run promotional giveaways in order to create buzz, reward your audience, and attract new followers and customers.
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English Choose a language for shopping. site Music Stream millions of songs.Jessica Guff Age: Serve the carrots in a glass bowl, as you put a round orange slice for a base.
Our Program will help you get this WOW body that you always wanted. Tea it up. In the last column of the four tables you can find additional information and guid- ance, while after the tables themselves there is explanation about the tempo, rest periods between sets, as well as instructions on how to perform each and every exercise during the second phase of the program — the Low-carb diet.
Abs the secret revealed, a book by lazar angelov.
PAGE70 T his chapter unfolds the successful transformations of some of my clients. Several points to observe: Make the change of direction at the bottom of each rep abrupt. And American women have seen their weight rise just as men have. They were awed by my iron will and dedication.
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