Abs for Life - The #1 Solution To Get Six Pack Abs
By Neil Frost
5/5
()
About this ebook
Related to Abs for Life - The #1 Solution To Get Six Pack Abs
Related ebooks
101 Fat-Burning Workouts & Diet Strategies For Men: Everything You Need to Get a Lean, Strong and Fit Physique Rating: 3 out of 5 stars3/5Firm and Flatten Your Abs: Develop a Stunning 6 Pack Rating: 4 out of 5 stars4/5101 Muscle-Building Workouts & Nutrition Plans Rating: 3 out of 5 stars3/5101 Strength Training Workouts & Strategies Rating: 4 out of 5 stars4/5101 Workouts For Men: Build Muscle, Lose Fat & Reach Your Fitness Goals Faster Rating: 3 out of 5 stars3/5101 Get-Lean Workouts and Strategies Rating: 0 out of 5 stars0 ratingsMuscle Building: The Ultimate Guide to Building Muscle, Staying Lean and Transform Your Body Forever Rating: 0 out of 5 stars0 ratingsBasic Ab Workouts Give You Sexy Flat Abs: Ab Exercises Series Rating: 0 out of 5 stars0 ratingsThe Abdominal Exercises Bible: Ab Exercises For Core Strength and a Flat Belly Rating: 0 out of 5 stars0 ratingsThe New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis Rating: 5 out of 5 stars5/5The Ultimate Guide To Mass Rating: 0 out of 5 stars0 ratingsSupermen: Building Maximum Muscle for a Lifetime Rating: 5 out of 5 stars5/5Bulk Up! An Easy Guide to Building Muscle Mass Rating: 5 out of 5 stars5/5Fitness Nutrition: How to Unlock Your Physical Potential by Working Out and Eating Properly Rating: 0 out of 5 stars0 ratingsDiamond Cut Six Packs!: How to Develop Fantastic Abs! Rating: 0 out of 5 stars0 ratingsArnold's Bodybuilding for Men Rating: 4 out of 5 stars4/525 Minutes To Fit – The Quick and Easy Workout Plan to Lose Fat and Get Fit in Less Time Than You Think! Rating: 0 out of 5 stars0 ratingsBodyWeight BURN Rating: 0 out of 5 stars0 ratingsHIIT Your Limit: High-Intensity Interval Training for Fat Loss, Cardio, and Full Body Health Rating: 5 out of 5 stars5/5Eat This, Not That! for Abs: The Ultimate Six-Pack in Less Than Six Weeks--and a Flat Belly for Life! Rating: 5 out of 5 stars5/5101 Fat-Burning Workouts & Diet Strategies For Women Rating: 5 out of 5 stars5/5Everyone Has A 6-Pack: The Complete Guide to Revealing Your Abs Rating: 0 out of 5 stars0 ratingsBody Building Secrets Revealed Rating: 2 out of 5 stars2/5Fitness Myths and Methods Part 1 Rating: 3 out of 5 stars3/5Healthy Bodybuilding: Successful body building tips Rating: 0 out of 5 stars0 ratings101 Workouts For Women: Everything You Need to Get a Lean, Strong, and Fit Physique Rating: 4 out of 5 stars4/5The Idle Man Presents: The Idle Guide To Fitness Rating: 0 out of 5 stars0 ratings101 Muscle-Shaping Workouts & Strategies for Women Rating: 4 out of 5 stars4/5Bodyweight Workout Routine Rating: 5 out of 5 stars5/5
Exercise & Fitness For You
Strength Training for Women: Training Programs, Food, and Motivation for a Stronger, More Beautiful Body Rating: 5 out of 5 stars5/5Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go Rating: 4 out of 5 stars4/5Wheels of Life: A User's Guide to the Chakra System Rating: 4 out of 5 stars4/5Light on Yoga: The Definitive Guide to Yoga Practice Rating: 5 out of 5 stars5/5Anatomy of Strength and Conditioning: A Trainer's Guide to Building Strength and Stamina Rating: 4 out of 5 stars4/5Felon Fitness: How to Get a Hard Body Without Doing Hard Time Rating: 5 out of 5 stars5/5The 21-Day Shred: The Simple, Scientific Program to Get Lean Now! Rating: 3 out of 5 stars3/5Calisthenics: Guide for Bodyweight Exercise, Build your Dream Body in 30 Minutes Rating: 3 out of 5 stars3/5Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week Rating: 4 out of 5 stars4/5The Calisthenics Codex: Fifty Exercises for Functional Fitness Rating: 4 out of 5 stars4/5Super Joints: Russian Longevity Secrets for Pain-Free Movement, Rating: 5 out of 5 stars5/5Yoga: 50 Poses and Meditations for Body, Mind, and Spirit Rating: 0 out of 5 stars0 ratingsThe Heart of Yoga: Developing a Personal Practice Rating: 4 out of 5 stars4/5The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body Rating: 4 out of 5 stars4/5The Power of Now by Eckhart Tolle: Summary and Analysis Rating: 5 out of 5 stars5/5Weight Lifting Is a Waste of Time: So Is Cardio, and There’s a Better Way to Have the Body You Want Rating: 3 out of 5 stars3/5Convict Conditioning: How to Bust Free of All Weakness—Using the Lost Secrets of Supreme Survival Strength Rating: 4 out of 5 stars4/5The Five Tibetan Rites: Anti-Aging Secrets of the Five Tibetan Rites. Rating: 4 out of 5 stars4/5Polishing the Mirror: How to Live from Your Spiritual Heart Rating: 5 out of 5 stars5/5The 12-Minute Athlete: Get Fitter, Faster, and Stronger Using HIIT and Your Bodyweight Rating: 5 out of 5 stars5/5Tai Chi for Beginners and the 24 Forms Rating: 0 out of 5 stars0 ratingsBigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Easy Strength: How to Get a Lot Stronger Than Your Competition-And Dominate in Your Sport Rating: 4 out of 5 stars4/5Tight Hip Twisted Core: The Key To Unresolved Pain Rating: 4 out of 5 stars4/5Return to Life Through Contrology Rating: 0 out of 5 stars0 ratingsThe Yamas & Niyamas: Exploring Yoga's Ethical Practice Rating: 5 out of 5 stars5/5
Reviews for Abs for Life - The #1 Solution To Get Six Pack Abs
2 ratings1 review
- Rating: 5 out of 5 stars5/5it really helps
Book preview
Abs for Life - The #1 Solution To Get Six Pack Abs - Neil Frost
Table of Contents
ACKNOWLEDGEMENTS
FOREWORD
by George & Jelena Stojkovic
George & Jelena Stojkovic
FOREWORD
by I.F.B.B. Pro. Debbie Patton
INTRODUCTION
LAYING DOWN THE FUNDAMENTALS
OUT WITH THE OLD, IN WITH THE NEW
FEEDING THE BODY
PROTEIN
CARBOHYDRATES
The Glycemic Index
SNACK FOODS
DAIRY FOODS
LEGUMES
SOUPS
GOOD CARBS
Good Cereals:
Recommended All Bran Or High Bran Cereals
BAD CARBS
FAT
SUGAR
Is the sugar in fruit better for you than table sugar?
So do I have to eliminate fruit?
Insulin-Friendly Foods:
Fresh Banana:
Medium Apple:
Medium Yam / Sweet Potato:
Wholewheat Spaghetti (one cup cooked):
Cheerios (2 cups with one cup of skim milk):
ALL-BRAN cereal with extra fiber (2 cups with 1 cup skim milk):
Quaker Oats Old Fashioned Oat meal (1 cup dry cooked in water):
SUMMARY:
'LEAN for LIFE' – MEAL IDEAS
Breakfast Ideas:
Mid Morning Ideas:
Lunch Ideas:
Mid Afternoon Ideas:
Dinner Ideas:
Supper Ideas (Optional)
Pre-Post Workout Options:
Sugar Free Desserts / Healthy Desserts
Beans
Nuts and Seeds
Greens
Vitamins & Minerals
Water consumption
SUMMARY:
TIPS:
THE 'SIX-PACK' SUPERFOODS
TOP 15
EAT OFTEN
EAT OCCASIONALLY
EAT RARELY
Recommended Shopping List
FISH
DRINKS
BUILDING YOUR BEST BODY
PROGRAM INTRODUCTION
EXERCISE INTENSITY
QUALITY - NOT QUANTITY
FORM
ISOLATION MOVEMENT
RELAXATION OF UNINVOLVED MUSCLES
SPEED OF MOVEMENT
RANGE OF MOVEMENT
SUPERVISION
WORKOUTS - How many, How Often?
PERFORMING EXERCISES
EXERCISE SEQUENCE
High Intensity Fat Burner Workout
Mondays Session:
CHEST
BICEPS
Tuesdays Session.
SHOULDERS
TRICEPS
Wednesday should be an 'off' day.
Thursdays Workout
LEGS
Friday Workout
BACK
EXERCISE GLOSSARY
Chest (Pectoralis)
Bench Press
Peck Deck / Flyes
Dumbbell Press
Dumbbell Flyes
Decline Press
Cable Crossovers
Incline Dumbbell Press
Incline Bench Press
Smith Machine Press
Biceps (Biceps Brachii)
Dumbbell Curls
Barbell Curls
Concentration Curls
Preacher Curls
Hammer Curls
E.Z Bar Curls
Cable Curls - Wide/Close Grip
Lying Straight Bar Cable Curls
Cable Rope Hammer Curls
Chin-Ups
Forearms (Brachioradialis)
Barbell Wrist Curls
Reverse Barbell Curls
Wrist Curls Behind the Back
Reverse Cable Curls
Shoulders (Deltoids)
Dumbbell Shoulder Press
Front Raises
Side Raises
Upright Row
Side Cable Raises
Traps (Upper Trapezius)
Dumbbell Shrugs (Traps)
Cable Shrugs (Traps)
Barbell Shrugs (Traps)
Hand Grips
Triceps (Triceps Brachii)
Close Grip Bench Press
Dumbbell Kickbacks
Tricep Extension
Straight Bar Pushdowns
Cable Extensions
Cable Extensions Alternative
Skull Crushers
E.Z Bar Close Grip Press
Legs (Quadriceps)
Leg Extension
Smith Machine Squats
Lunges
Leg Press
Free Squats
Hamstrings (Biceps Femoris)
Standing / Seated Hamstring Curls
Calves (Gastrocnemius)
Barbell Calf Raises
Leg Press Machine Calf Press
Calf Machine Raises
Lat Pulldown
Wide Grip Pull Ups
Close Grip Pulldown
Middle Back (Rhomboids)
Barbell Rows
Two Arm Dumbbell Rows
Reverse Grip Barbell Rows
Cable Rope Rows
V-Bar Cable Rows
Performed exactly as shown above but using the V-Bar attachment.
One Arm Rows
Lower Back (Lower Trapezius)
Hyperextensions
Stiff Leg Deadlifts
ISOMETRIC STRETCHING
Reduced lactic acid build up
Better muscular recovery
Increased range of motion
Be honest with yourself
THE MAIN NUTRIENTS
Protein
Carbohydrates – The Energy Provider
Amino Acids
CARBOHYDRATES Continued.
Simple and Complex Carbs
Complex Carbs - The preferred Choice
A totally new approach to the low carbohydrate diet
A) The carbohydrate tapering technique for maximum fat loss
How the low carbohydrate, high protein diet can benefit trainees
Sample Low Carbohydrate Menu
B) Carbohydrate Cycling
High Carb Days and Low Carb Days
Fine tuning the carbohydrate cycling method
So how many carbs should I eat?
MEN
HIGH CARB DAYS
LOW CARB DAYS
WOMEN
HIGH CARB DAYS
LOW CARB DAYS
USEFUL CARB LISTS
Breakfast foods/Cereals
Fruits
Vegetables/Salads
Pastas/Rice/Potatoes
Snacks/Others
And how much protein do I require?
Poultry Protein Fat
Others
and fat?
Note:
FATS
MINERALS
Whey Protein Shakes - The perfect meal Replacement.
Out with the old, in with new
SUMMARY:
SUPPLEMENT YOUR SUCCESS
SUMMARY:
BURN THE FAT – CARDIO
When to do cardio
How much, How Often?
Low Intensity Workouts
Which Cardio Exercise Burns the Most Calories?
HIIT Workouts
Calories Burned from Daily Activities
MOTIVEIGHT
YOU CAN DO IT
THE ABS for LIFE WORKOUT
THE UPPER ABS
THE LOWER ABS
THE OBLIQUES
REPS & SETS
AFTER THREE WEEKS OR FOR INTERMEDIATE TRAINEES
GOING TO FAILURE
PLEASE REMEMBER
IMPORTANT
Uppers
Crunch
Decline Crunch
Weighted Crunch
Tuck Crunch
Butterfly Crunch
Butt Raises
Ab Rollouts
Crunch Arms Extended
Ball Crunch
Janda Sit Up
Hip Thrusts
Clamshell
Obliques
Oblique Crunch
Cross Crunch
Side Bends
Pendulum
Hip Rolls on Ball
Side Jack-Knife
Russian Twist
Lowers
Leg Raises
Double Crunch
Pull-Ins
Reverse Crunch
Weighted Pull-Ins
Swiss Ball Pull-In
Cycle Crunch
Bent Knee Bridge
Medicine Ball Reverse Curls
Leg Pushaway
Decline on Bench *Optional Exercise
Hand Positioning
Hands Above Head Hand by Side
Hands Behind Head Hands over Chest
Hands by Side
Advice & Information
Breaking A Plateau
Break a plateau with these simple methods
Exercise Rotation
Drop Sets
Tired of your plateau? There's more you can do...
Forced Reps
Pyramiding
Partials
Rest Pause
Compound Sets
Changing Routines
Keep the effect
TIPS TO CARVE AB DEFINITION
1 - Lower Abs
2 - Reverse Crunch and Variations
3 - Don’t rep yourself into oblivion
4 - Don't do too much weighted twisting
5 - Slim Waist? Avoid Heavy Weighted Side-bends
6 - Squeeze and Flex your Abs
7 - Maintain a slow descent
8 - Don’t do forced reps or negatives if a beginner to ab exercising
9 - Train your abs with more intensity but less frequency
10 - Whenever possible, get a partner to train abs with you
Water Intake – The Benefits
Dehydration and its effects on physical performance
Higher protein diets require higher water intake levels
Water is essential to burning fat
Drinking more water will help eliminate water retention
Don't rely on your level of thirst and a hydration indicator
Drink water before, during and after your workout
Can I get my fluids from other sources?
What else can I drink?
What about diet drinks and non-caloric drinks?
SUMMARY:
GOING HARDCORE
GIANT-SET:
Advanced Cutting Technique
HIGH CARB DAY
LOW CARB DAY
SUGAR – The No.1 Culprit for adding fat!
Q & A Section
Q & A – Exercise
Q & A – The Program
Conversions
Weight/Mass
Consumption
Length
Macronutrients
ABSforLife
The No.1 Solution on How to Get Six Pack Abs
Notice
The Abs for Life Program is intended for healthy adults over 16 years of age. This book is for informational and educational purposes and is not medical advice. Always consult a medical or health professional before beginning any exercise or nutrition program. Use of the program, advice, and information contained in this book is at the sole choice and risk of the reader.
www.Abs-for-Life.com
First Edition Copyright (C) 2009.
All Rights Reserved
EBAN: 9781438256122
About the Author
Neil Frost is a successful entrepreneur, fitness company owner and author of the #1 best selling book 'Abs for Life'. Neil has personally mentored many clients from the world of Film, Television, Sport and Music and also many executives from Blue Chip Companies around the world. To date his company SPN Fitness has helped over 10,000 men and women from all walks of life successfully reach their fitness goals.
Neil believes anyone can change their body if they have the willpower. He says Getting in shape takes time, dedication and sacrifice, it's not a sprint, it's a marathon. It's also a new way of life and one that will take your body to the next level if you stay committed and keep focused
When asked about why he penned the Abs for Life Book, Neil stated I wanted to give people a program and manual that covers everything they need to know to sculpt their dream body. Something that will answer all their questions, give them the motivation to succeed and provide a workout plan that will actually hit those muscles hard! It's something you rarely get from a personal trainer, that's because it doesn't really matter to them, but for me it's different, I'm passionate about fitness and I'm passionate about my trainees. I want this transformation to happen as much as they do.
ACKNOWLEDGEMENTS
Sculpting a brand new body and more importantly a new set of abs is certainly not that easy and as i've recently found out, neither is writing a book. Over the years since establishing my company SPN Fitness i've had the pleasure of working with some truly inspirational people in the world of fitness and bodybuilding, some of which I would like to take a few moments to express my appreciation for their help in making this book possible.
First of all, the guys at SPN Fitness whose selfless hard work made producing this book just that bit easier. Matt Lawrence for his support and amazing wealth of knowledge, Rebecca Gray for her patience and persistance and her word processing skills! Steve Marcus for his skillful design and production.
Special thanks go to Debbie Patton, George and Jelena Stojkovic for their help and support. To Ryan Fumero for his attention to detail and his belief in the project. And to Jason Meitz for his proof reading skills. If there's a mistake it's his fault! Also, thanks go to Ross Edgley, Aric Sudicky and Matthew Shaw. And to Andreas Kosuch at Body Business Gym in Bad Kreuznach, Germany.
And lastly, i'd like to thank you, the reader for the opportunity to share this program with you. I truly hope that my advice will go some way in helping you achieve your fitness goals and create that body you've always wanted. Remember, where there's a will, there's a way. You bring the will and i'll show you the way!
Yours in Health
Neil Frost (Author)
Abs are made in the kitchen, not in the gym
Justin Leonard, Leonard Fitness Inc.
FOREWORD by George & Jelena Stojkovic
Myself and my brother George have always been keen fitness enthusiasts but it wasn't until we implemented the principles of The Abs for Life Programthat we realized that the key factors involved in changing our body shapes and sculpting great abs were mainly down to correct nutrition! And of course DEDICATION and WILLPOWER!
We motivated each other by training together, this way we could push each other to the limit and share ideas. George started off by adopting different eating habits and different training techniques. In no time he was able to change his body shape by simply making small changes in his diet. I was amazed at his results from week to week. After having a child I never imagined I too could attain a six-pack, I thought it was just for guys who lived in the gym or women who competed in competitions! George convinced me if we worked together and if we committed ourselves to a regimen we could both do it. So we did and here we are a few months later.
Hi Guys, George here. You know to get results, we really had to get into a mindset where we could really dedicate ourselves to the challenge. Our first priority was to get into the habit of a regular eating pattern of 5-6 meals a day consisting of clean healthy foods with lots of protein. We also needed a variety of whole wheat carbohydrates which are the main provider of energy, which gave us that lift we needed for our workouts. Eating every 2 to 3 hours helped elevate our metabolism, which in turn helped us burn that body fat much quicker.
We both made sure we drank plenty of water throughout, this was to get rid of all the bad toxins that we may have stored within the body. We also made sure we did a few sessions of cardio weekly and added variety to our workouts as often as possible, which is very important, just like weight training so you don't reach a dreaded plateau. Then comes the fun part, ab workouts! You must treat your abs like any other muscle group. If you want a strong, defined, lean washboard stomach you need to add resistance! We used a variety of exercises which you’ll see in the book, you’ll find what suits you best (it’s all about trial and error,) for us we trained our abs 3 times a week working one section of the abdominals each time.
In just a matter of weeks myself and Jelena made some massive changes to our bodies. But this wasn’t to be just a short obsession or a quick fix, it was the start of something that we now plan to stick with for the rest of our lives. There really is no better feeling than being in shape and you’ll soon learn that.
As a new trainee to The Abs for Life Program it is important to set goals. Place an image of what you’d like to look like in say 12 weeks and keep working towards that goal. We hope that you will put your mind to the system like we did, it’s never to late in life to reach for your dreams and create the abs you’ve always wanted, go for it, we know you can do it. Good luck with the System, take care and train hard.
FOREWORD by I.F.B.B. Pro. Debbie Patton
Abs, otherwise known as a
six-pack"..everybody wants them, but few know how to go after that coveted look. The Abs for Life Program will not only get a beginner on the right track, but help refresh the mind of a veteran fitness enthusiast. From the exercises and the diet techniques, this Program will become a valuable learning tool to obtaining that six-pack
look. These techniques are not the latest fad. The Abs for Life Programwill teach you what will soon become a lifestyle change."
Debbie Patton
I.F.B.B. Pro. Figure Competitor
In 2005 Debbie placed 1st and Overall Winner in the US Team Universe Competition in New York and now represents the USA at a professional level. Debbie is a well known and respected figure throughout the fitness industry and competitive circuit. Debbie has won many awards throughout her competitive career, her phenomenal abs have also won her the ‘Best Abs’ Award in many competitions.
INTRODUCTION
What really is the secret to achieving a ‘six pack’ stomach and a lean, sexy physique? It’s a question I’m sure has entered your head many times before, but you’ve never actually found the answer. In all honesty there are no real secrets despite what other books or fitness magazines will have you believe. Getting in great shape comes down to having the knowledge and willpower to achieve your goal and it's in this book that I will teach and provide you with the knowledge to succeed.
There isn't a day that goes past when you're not reminded of the super slim bodies of Hollywood Celebrities and Sports-stars on the TV, in newspapers or in glossy magazines. Whether it's David Beckham showing his prized six pack for a latest ad campaign or Janet Jackson showing off her sexy curves and amazing washboard abs on a new album cover, it seems we are all made in some way to feel inadequate and that obtaining that very body we envy, is just another pipe dream we will never fulfil.
Don't be fooled though, a great body is not just reserved solely for the likes of Hollywood Superstars, Sports Personalities, Fitness Models or Bodybuilders, it's obtainable by everyone! And that includes YOU! What's more, you