Abs for Life - The #1 Solution To Get Six Pack Abs

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