Short-cuts to Six-pack Abs

There are other programs out there designed to help one develop a six-pack set of abs. Without exception, every single program out there has this paramount flaw _ the complete absence of mental conditioning.

Again, people do not fail because of lack knowledge of what to do; rather, they fail because they lack the consistent self-discipline to make themselves follow-through on the program.

 

First things first. Let’s delve into the indispensable basics.

 

Here is what you need to repeat to yourself a dozen times; until, it becomes firmly nailed into the deepest recesses of your memory.

To sculpt your abdominal muscles into ripped chunks of steel, you must first be in normal weight. If you are underweight, forget it. If you are morbidly obese, forget it. 

This program is neither designed for underweight nor obese people. If you are overweight, you must first lose weight. It is necessary to be in normal weight to sculpt your midsection. There is not short-cut around it.

 

What is normal weight?

You are in normal weight, if your BMI (Body Mass Index) ranges from 18.5 to 24.9. Your BMI is calculated by dividing your weight in kilograms by your height in metres. Take the answer you get and divide it again by your height, still in metres.

Underweight        = BMI less than 18.5

Normal Weight    = BMI between 18.5 and 24.9

Overweight          = BMI between 25 and 29.9

Obesity                = BMI of 30 or greater

Attaining Normal Weight

Shaping up is quite easy, once you develop the right keystone habits. All that’s necessary is to burn more calories than you consume. You must do this consistently over a sustained period. 

Things have changed drastically. We live in a completely different world from the one our parents lived in. We are in the fast-paced era of instant-gratification. People want what they want. And they want it now. 

They want to see the desired results yesterday. They want to see immediate signs of weight lose; so, after a week of training, they start examining the rolls in their midsection with impatient disgust.

What follows next is the most common mistake in fitness training. They go for overkill, piling on the crunches; and before long, they are averaging 200 crunches per session. 

You name it! They are into it! Bicycle crunches, twisted crunches, oblique crunches, vertical leg crunches, reversed crunches, raised crunches, just name it and you bet, they are into it.

Another week slips by and their muffin-top is still rolling over their waistline. Their flat-stomach objective eludes them. The rock-solid abs, they crave, is nowhere within grasp. Where is the mystery, here?

 

Don’t be one of those guys!

Short-cuts to Six-pack Abs

The common fitness mistake, they are making, is called spot training or spot reduction. Spot reduction is the seductive idea, that you can target a single muscle group without affecting any other. 

This myth persists because people want it to be true. Don’t you just wish you could sculpt your abs by performing a rare mix of carefully formulated crunches? Who doesn’t? Who does not wish to bypass strenuous hours of cardio? 

Who does not wish the infomercials were telling the truth? That dispensing with your hard-earned cash for the latest electronic waist-belt is the only effort required to sculpt your midsection.

This is anatomically impossible. The overwhelming scientific evidence demonstrates that muscle definition is only attained through a balance mix of weight loss and muscle growth.

 

In the first instance, we are going to focus on fat loss. In the process, you will end up acquiring a flat stomach. You can increase the size of your transverse muscles by two to three inches. This is going to be accomplished in two main stages.

1) Get into normal weight

2) Perform explosive cardio to sculpt your torso

 

How to lose Weight

Expend more calories than you consume. Every day, you must burn more calories than you consume.

There is no other way around it. Do not be dazzled by the scientific-sounding verbiage of gurus, who tell you that “you must create a calorific deficit.” We shall stick with plain English. To lose weight, you must burn more calories than you consume.

 

If you are already in normal weight; then, this “how to lose weight” section is superfluous. Skip it, and go straight to the section on abdominal exercises.

Notice! I did not summon you to consume less calories. The focus is on expenditure, not on consumption. Any so-called expert, who tells you to decrease your calorie-intake; does not know, what, he is talking about. Make no attempts to starve yourself. 

The debate on the effectiveness of starvation diets was put to rest in the mid-2000s. We now have scientific proof, that, starvation diets do not work. On the contrary, they will end up making you fatter.

Short-cuts to Six-pack Abs

Extra calories are burnt through strenuous exercise. No short-cuts allowed.

Short-cuts are prohibited because they do not work. High-tech gadgets will not make you fit. Ignore all those gadgets on late night infomercials. 

The idea, that electronic vibrator-belts can give you lean abs, is complete fantasy. Abs gadgets do not work. Most of the gadgets being promoted on daytime TV Channels are simply scams to extricate your hard-earned money.

What works? 

Intermittent sessions of high intensity aerobic exercises. 

To lose weight, you need three aerobic exercises:

-Sprinting

-Swimming 

-Cycling

All other exercises are superfluous. This does not mean; that, they are useless. You can certainly lose weight by dancing zumba, cha-cha, samba, etc. You can lose weight playing football, volleyball, basketball, tennis, etc. The obvious problem with team sport, is that, you cannot practice it; unless, your schedule coincides with that of several other people. 

For this reason, team sports are not considered in this program. Good for you, if you happen to be a member of a sports-club; but, the overwhelming majority of people are not. For the most part, your weight lose journey is going to be an individual endeavor. Self-reliance is the order of the day. So, let’s get straight to it. Shall we!

 

Sprinting is the most effective aerobic exercise. To sprint, you do not need a swimming pool. You do not need a bike. 

You do not need a cardio heart rate monitor. You only need a pair of sneakers. Sprinting is both cheap and practical; except of course, for women with big breasts. If you have big breast, sprinting and even jogging will cause your breasts to sag. 

For big-breasted women, swimming and cycling are preferable to sprinting. For the rest of this program, I’ll assume you have normal sized breasts. Sprinting is not for everyone. Before, you go sprinting, you need to verify, if you are fit to sprint or not.

Short-cuts to Six-pack Abs

How to Sprint

In order to sprint effectively, you need to be able to measure your heart-rate. At rest, the heart rate of an athlete ranges from 40 to 70beats per minute. If your heart rate at rest is above 100beats per minute, see your doctor before you go sprinting. You might be suffering from tachycardia. 

Tachycardia is a heart disorder, in which, while at rest; your heart is beating faster than the normal and healthy rate. If your heart rate is below 40beats per minute, see your doctor also. You might be suffering from bradycardia. Bradycardia is a heart disorder, in which, while at rest; your heart is beating slower than the normal and healthy rate.

 

How to Measure Your Heart-rate

Place your index and middle finger on your neck, close to your windpipe. Count the number of beats within a 15seconds time-span. What is a beat? A beat is the pulse of blood, which you feel, flowing through your veins. Multiply the number of beats by 4. The result is your heart rate.

No hi-tech gadget is required to measure your heart-rate. A simple wrist watch is amply sufficient.

 

The purpose of measuring your heart rate is to rule out any cardiovascular problems. Sprinting is not for everyone. Sprinting is not for you, if you have a cardiovascular condition. Any heart rate between 40 to 100beats means that you are healthy enough to sprint.

How is sprinting done?

 

Every exercise has 3phases. It does not matter, if you are sprinting, jogging, swimming, cycling, squatting, etc. Every workout must be comprised of 3phases.

 

            Warm Up Phase

Before you start sprinting, spend 5minutes jogging. This is extremely important to prevent injuries. By initially jogging slowly, your heart rate will gradually climb to the new rhythm. 

Your blood circulation will increase and your joints will loosen; thus preventing injury. Never bypass the warm-up phase.

At age 16, Arnold Schwarzenegger severely injured his neck and upper back because he bypassed his warm-up. His neck and back injuries caused him excruciating pain, which lasted for weeks. 

When he later recounted the incident at a Texas bodybuilding summit, he said “basic everyday movements felt like walking on red hot coal. One does not need to learn such a lesson twice.” Ever since, he has never missed his 5minutes warm-up before training.

Short-cuts to Six-pack Abs

Training

-Sprint for 10minutes!

Recover for 1minute by jogging slowly!

-Sprint for another 10minutes!

Recover for 1minute by jogging slowly!

-Sprint again for another 10minutes!

 

This is called interval training

 

Your interval training will be comprised of 3sessions of 10minutes sprinting. The proper training lasts just 32minutes. After the third sprint, cool down by walking.

 

People love to complicate things. Unnecessary complication probably flatters their ego. It probably gives them an air of sophistication. The more complicated your exercise is, the more difficult it would be to implement. 

Complicated exercises will likely result in failure. Keep everything simple. Simplicity is the key to effectiveness. The simpler the exercises are, the easier it is to execute; and in so doing, you are guaranteed to get results.

When you go sprinting, do not strap any kind of EKG across your chest! EKG stands for electrocardiogram. What additional value does an EKG device offer? None. It offers no additional value. It does not make you more sophisticated. 

On the contrary, it makes you look stupid. Do not take any fancy heart rate monitor along with you. There are millions of extremely fit athletes across the world; who never use these gadgets. These gadgets only serve one purpose. They put money in the pockets of sleek marketers.

Short-cuts to Six-pack Abs

When you initially start training, the only device you need is a wrist watch with a start/stop timer. You need it to determine the 10minutes sprinting stretch and the 1minute recovery stretch. After a few months of training, you’ll no longer need it because you’ll be able to determine the 10minutes stretch by the distance which, you have covered.

Sprint by accelerating to your maximum speed possible. When you believe, that you have reached your maximum speed, force yourself to push past it. By forcing yourself to push past your limit, you will actually maintain terminal velocity.

 

You’ll know you are sprinting correctly, when you can sense a thread of blood throbbing at the back of your throat. You must push yourself to an exertion level of 100%. Anything less is tantamount to self-cheating.

 

Cool-down Phase

After sprinting, do not lie down on the ground to catch your breath. Do not jump straight into the shower, either. You have to walk around for at least 2minutes to permit your heart rate to adjust to the new rhythm.

You will be able to avoid injuries by observing the cooling down phase.

 

STRETCHING

Stretching is not optional. It is obligatory. Stretching is not some yoga hogwash that you can skip without consequences. During intense sessions of intermittent sprinting, the gastrocnemius muscles get stretched beyond their normal anatomical position. 

To get these muscles back in place, you need to stretch for at least 15minutes. Lack of stretching causes aches and pains in just about every muscle group.

 

Even if, you have never taken any interest in bodybuilding, you have probably heard of Ronnie Dean Coleman. Between 1998 and 2005, Ronnie Coleman won the Mr. Olympia Bodybuilding Title 8years in a row. 

Besides being one of those rare genetic freaks, the man also had phenomenal self-discipline. But every man has his flaws; even Mr. Olympia. The one unforgivable shortcoming of Ronnie Coleman was his disregard for systematic stretching after every training session. 

There is a price to be paid for that kind of negligence, and Coleman is predictably paying the price. In December 2007, he underwent Laminectomy surgery of L4 and L5 discs. In 2011 alone, he underwent 2surgeries: disc decompression surgery and fusion of the neck surgery. In 2014, he underwent right and left hip replacement surgery.

Short-cuts to Six-pack Abs

The lesson is crystal clear. Do not disregard stretching! Remember the fate of Coleman! If you skip stretching, muscles cramps would be your least of problems. You’d better believe that! Learn from Ronnie Coleman; else you might just end up like he did.

 

You need to drink at least half a liter of water while stretching.

 

Why is it important to drink water during stretching? Water fills up the cells of your muscles, making them turgid. If the cells are not turgid with water, they are likely to shrink back out of their normal anatomical position.

 

There are only two things which you need during stretching: an exercise mat and a bottle of water.

 

You can eliminate all the aches and hamstrings in your muscles with simple stretching exercises. Entire books have been written on stretching because it is vital in the prevention of injuries. You really do not need to buy any book to learn how to properly stretch. You will find plenty of really good stretching instructional YouTube videos for free.

 

I am only going to recommend a few stretching exercises for you. It goes without saying that, you should use as many additional stretching exercises as you find necessary.

 

Calf Muscle Group

To stretch your calf muscles, you will be better off keeping your sneakers on. You can stretch your calf muscles on the steps or on any immovable surface that is appropriately elevated.

 

When stretching, pay attention to the sensations. If you are stretching rightly, you will actually feel a strain on the targeted muscle group.

 

Rectus Femoris Muscle Group

After every sprint, stretch the rectus femoris muscles. To stretch the rectus femoris, stand in an erect position. While standing on one leg, fold the other leg backwards. Reach out with your hand and pull in your foot; until, you feel the strain in your rectus femoris muscles.

 

Again, all stretching exercises are pretty simple. You are going to know that you are performing them correctly, if you feel a strain on the targeted muscle group.

Short-cuts to Six-pack Abs

Gluteus Maximus Muscle Group

The gluteus maximus is the muscle group on your hips. You perform this exercise by sitting upright on your exercise mat. Keep your right leg straight and cross the left leg over it. Pull the left leg towards your chest while keeping your back upright. Maintain this position for about 1minute. Breathe normally throughout the exercise. After a minute, switch legs and repeat the same exercise.

 

Again, the litmus test to determine whether you are doing it rightly or not Don’t forget to at least drink half a liter of water, after stretching.

 

To lose weight, you must burn up body fat. Body-fat is most effectively burnt up with aerobic exercises. Intermittent sprinting is the most effective exercise to burn body-fat. Cycling and swimming are your next best choices. 

We have only examined the mechanics of sprinting because it is the easiest to implement. In order to go sprinting, the only capital investment you need is a 50bucks pair of sneakers.

 

To go cycling, you need a bike. Besides, the initial capital investment; bikes periodically breakdown. Over time, the repairs might add up to a substantial expenditure. Alternatively, you could purchase gym membership. 

Again, this is just swapping, one expenditure for another. In the long run, a personal indoor bike will prove cheaper than gym membership. One advantage going for a gym membership is the variety of bikes they offer. In addition, a gym membership lays to rest, all the worries of maintenance costs. 

You have to weigh the advantages and disadvantages of both options, before deciding, which option is most suitable to you.

 

When deciding, do not forget to consider the time cost. How far away is the gym? If you spend a quarter of an hour to get to the gym and a quarter of an hour to return from the gym, that amounts to half an hour wasted in the traffic every day. 

If you train for 5days per week; it will amount to 2.5hours wasted in the traffic every week. In a year, you would have spent 130hours in the traffic. Time is a valuable, non-replenishable asset. If you opt for gym membership, factor time, right along with the monetary costs.

 

Swimming is your third best option after sprinting and cycling. You can go sprinting at anytime, day or night. On the contrary, you can’t go swimming whenever you please; unless, off course, you have a pool in your backyard. 

For the sake of argument, I’ll simply assume you do not. In which case, you’ll have to align your aerobics time with the opening hours of the nearest swimming pool. In addition, to the charges of using the pool, there is the back and forth time-cost spent in the traffic.

Comparatively, intermittent sprinting sessions are the most effective exercise to burn body-fat. Sprinting is the most effective aerobics-exercise; both in terms of costs and results. In spite of the above-stated advantages of sprinting, if you prefer cycling or swimming, then by all means, go for it.

Short-cuts to Six-pack Abs

WHAT IS THE MOST POWERFUL SECRET OF SIX PACK ABS?

 

A beer gut is as unattractive as a sink full of un-washed dishes. No one wants to be near that sink. No one wants to be associated with it.

Unfortunately the sink is attached to your stomach. So, whether you like it or not, you have to deal with it.

 

Yeah! The aesthetics are embarrassingly frightful, but that’s the least of your problems.

The health risks, especially for people in their 30s and 40s should be your main concern. The subcutaneous fat that engulfs your abdominal organs exposes you to risk of heart disease, cancer, diabetes, dementia and a host of other cardio-vascular problems.

 

IT GETS WORSE, if you are overweight; however, even people in normal weight often fall victim to the harmful effects of hidden visceral fat lining the abdominal walls.

It’s hard for most guys to accept the fact that

 

Staring in the mirror has become a source of embarrassment.

Going to the beach has become an act of daring. Are you reluctant to pull off your shirt on the beach?

Those moments will be history in a few short days. The days of holding your breath, lest your muffin top protrudes forward, will soon be over. It is just of matter of following these 3 simple steps.

 

You’ve probably told yourself many times before that you would do something about your belly fat, but it’s hard to know what’s truly right for you.

And as you get older and busier with work and family... you realize that you don’t have time to just try things out.

 

The visceral fat bulging around your waistline won’t go away; unless, you apply proven time-tested techniques.

Short-cuts to Six-pack Abs

The visceral fat on your waistline causes the secretion of the substance retinol-binding protein 4 or RBP4. This substance is responsible for the increased risk of coronary heart disease.

RBP4 eats away at insulin, thus paving the way for Type 2 diabetes. Of course, this risk only becomes accentuated in your 40s.

 

You can’t get rid of this substance by doing hundreds upon hundreds of abdominal exercises.

It is no use looking to the late night TV infomercials for the solution. They are more interested in selling you their latest gadget than solving your problem.

 

Your health is not their priority. In fact, it is quite the opposite.

They operate on the exact same principle as the pharmaceutical giants.

 

Pharmaceutical giants have a vested interest in seeing you sick; so that, they can sell you medication. IT’S ALL ABOUT THE BOTTOM LINE WITH THESE FAT CATS.

It’s a real shame that you have to stumble on some random fitness coach to finally provide you the solution to six pack abs.

 

For most of my students, my program is not the first they tried. Some students of mine have literally tried dozens of programs for over a decade.

First off, I just have to say that I am impressed by the persistence of some of the guys that eventually show up at my studio after years of working on their abs to no avail.

 

If you belong to that category of guys, who have tried several programs before with no results to show for it; then, take it easy on yourself. “It is probably not your fault.”

The fitness industry is awash with fake gurus, who are as clueless as a chimpanzee in a space suit.

 

I can brag about my advanced degree in Sports Education, but all the pomp and show is of no use to anyone else.

The fact is, I did not make my BRILLIANT DISCOVERY of the 3-steps technique in Sports College. These techniques are the result of real life testing and scientific proof.

 

With the help of my doctor, I discovered that there’s one specific thing in your body that is causing your struggle with belly fat.

Short-cuts to Six-pack Abs

It’s your Imbalanced Hormones...

Rectifying the situation requires precise understanding of the natural process that men suffer from. Most men in normal health have this hormonal imbalance.

 

It is entirely up to you to fix it. The cavalry isn’t coming. You are going to have to roll up your sleeves and do the work.

It took me 6 years of scrupulous testing to find out how to optimize a man’s fat burning hormones naturally.

 

I wish I could take all the credit for this acclaimed breakthrough but the fact is, I got tremendous help from a conglomerate of Sports Doctors and benefited immensely from 1990s MIT research.

I have nothing but the highest regards and utmost reverence for those rare geniuses at the Massachusetts Institute of Technology Laboratory.

 

I definitely wouldn’t have arrived at these cutting-edge techniques without their assistance. They command my deepest gratitude.

Time is a resource, which cannot be replenished.

 

As a result, I discarded every training avenue which couldn’t guarantee results in less than 3months. I’m proud to have found the technique.

It is my singular pleasure to hand over to you my exact blueprint that includes my unique hormone training workouts and customized meal plans. From every mental re-programming to every physical motion…

 

I’ll show you in full; “how everything works.”

In 21 DAYS FLAT, I’ll show you how to transform your abs into chunks of brick, so hard, they can withstand Muhammed Ali punches without flinching.

 

I’ve simplified the hormone boosting process into just 3 easy steps. Each step is designed to get you closer and closer to the six pack abs that you want.

Believe it or not, the first step is mental.

 

You may not have heard this before, but, rest assured, “FITNESS IS 80PERCENT MENTAL AND 20PERCENT PHYSICAL.”

The right mental disposition is everything.

Short-cuts to Six-pack Abs

It does not matter how strongly you wish to have six pack abs. Wishing without acting won’t product that flat stomach.

And acting haphazardly won’t get you anywhere near the desired results.

 

To get the results, you must act consistently. To act consistently, you must have the right mental attitude. Right action comes from right attitude.

That’s why our first task will be to go to work on your mental conditioning. Once you are fit in the mind, getting fit in the body is just a stone’s throw away.

 

I’ve customized each workout into unique sequences of exercises that have been shown to support the ideal hormone conditions needed to for you to get rid of belly fat and have six pack abs.

If you’re like me, then

 

Imagine a Hormone that steadily Burns Fat while You SLEEP!

Even though, this might sound cliché, it is a scientifically proven fact.

 

You sleep is of quintessential value in shaping up. You need at least 6hours of sleep everyday to rebuild the rectal and transversal abdominal muscles.

Any sleep shortage especially sleep apnea can result injuries due to the muscles being unable to recover. After your crunches, your abs muscles need sufficient rest; in order to recover.

 

See a doctor, if you suffer from obstructive sleep apnea. This disorder will interrupt your sleep at night; thus preventing you from getting sufficient rest.

GET YOUR REST AND RECOVERY RIGHT AND YOUR ABDOMINAL MUSCLES WILL BUILD UP JUST AS QUICKLY AS THAT OF ANY OLYMPIC ATHLETE.

 

The exercises are quite easy to learn and master. And to make things even easier for you... I put each workout from these 3 hormone boosting steps in a series of short entertaining videos.

This way you can watch anywhere with WIFI or a standard internet connection, and have all your questions answered as you try them out, today.

 

The truth is that you don’t need to spend your life at the gym to get the body you want... And you sure as hell don’t need to be a gifted athlete or born with great genetics.

Short-cuts to Six-pack Abs

The truth is, we’ve all let work and our busy lifestyle take over... and it’s really affecting the way we look.

The only difference between you and other out of shape guys is that you are ready to do something about it now... and it’s a lot easier than you think; if you know what to do.

 

And that's exactly what you’ll learn in “3 Simple Steps” below...

You have come to the right place. Stay tight as I walk you through the most effective technique to build a lean and toned tummy.

-      The surprising reason that All “diets” fail (while the diet industry laughs all the way to the bank.

-Why so many people actually look WORSE after the lose weight. They can fit in clothes of smaller sizes, alright; but they are weaker and sometimes mushier than before.

 

-  How the misleading tactics of the diet industry is contributing to the exploding obesity epidemic.

-       Why it is possible for some people to eat more and actually burn more fat.

 

-       The smooth lies of the diet industry and how to detect them.

-       Why so few people have ever heard to the 4 KEY ELEMENTS TO COMBINE, in order to lose weight, while gaining lean muscle mass.

-   

How to Vacuum Your Stomach

Do Not Panic! You don’t have to be a bodybuilder to perform this simple technique.

I’m going to show you a very simple technique to by-pass all this elaborate bodybuilding stomach-vacuuming.

Short-cuts to Six-pack Abs