Ebook Ab Workouts

Hidden Secrets of Super Perfect ABS
DISCLAIMER
The information in this book is no way
intended to replace the knowledge or
consultation of your personal health
provider. Before you start any diet or
exercise program you should consult your
physician.
How To Get Them, How To Keep Them!

CONTENTS
Introduction
Page 4
Chapter 1: Help! Where Are My Abs? I Can't See Them

Page 6
Chapter 2: Preparation: The Greater Part of Success

Page 13
Chapter 3: Nutrition and the Super Perfect Abs Diet

Page 23
Chapter 4:The Incredible Power of Your Mind

Page 43
Chapter 5: Super Perfect Abs Workouts

Page 55
Appendix: Glossary
Page 71
Reference
Page 75

Introduction
C
ongratulations! You've just taken the first step. No doubt you've
given it some doubt before jumping in to make your decision.
And no doubt, you still have a few more decisions to make
before you finally you start your quest for the elusive . . . super perfect
abs!
You might have bought this book as a challenge. More of a challenge

to me than yourself. You might be reading this book so you can prove
to me . . . and to others who are nearby . . . that you can't get flat abs.
And once you've proven that you'll be satisfied to go back to your couch
. . . your cola . . . and your cookies.
Well, let me save you some time. If that's what the plan is, don't even
bother to read any longer. Because that's exactly what's going to
happen.
You're going to fail miserably . . . and improving the shape of those

abdominal muscles. But you'll succeed beyond your wildest
imagination at actually failing in your endeavor. You'll fail at
developing abs so well . . . that we may have to put you on our wall of
"the unprepared."
And don't worry. You won't be the only person there. You'll have
plenty of company.
But your portrait on my wall of "the unprepared" has absolutely nothing

to do with the quality of the book you're reading or the contents of it.
And it has even less to do with how many pounds you feel you need to
lose.
It has far more to do with your readiness to actually acquire those super
perfect abs. All your portrait on that wall tells me is that you started

your quest for reasons that were not your own. You're not quite ready
to review the reasons you may have for wanting that set of abs. 5
Oh sure, you say you do, but deep down you're content -- maybe not
happy, but content and safe -- with the body you currently see in the
mirror.
ARE YOU READY

TO RUMBLE?
But for those of you are ready! Look out! Nothing short of an avalanche
will stop you. And I've put together a plan that takes into account not
only the importance of exercise to defining those abs. This plan admits
that dieting is a large -- and vital -- factor in your ultimate success.
But then most abs books will tell you that. Where this one differs is that
it also tells you that "preparedness" is the third leg of the three-legged
stool in this project.
If you have prepared yourself for succeeding at your goal (Do you even
have a goal past "I want abs.") you'll never make it. That's why you'll
see a lot of time . . . patience . . . and advice in dealing with just
preparing yourself for your super perfect abs quest.
If you had little but a vague idea how to get yourself ready . . . you'll
have some specific steps you can take that will get the project rolling.
So what are we waiting for. I could simply go on and on about diets and
macronutrients and visualization and so much more. But why don't you
just jump into the book and discover all these wonderful topics for
yourself!

CHAPTER 1:
Help! Where Are My Abs?
I Can't See Them!
A
t one time, I told people I definitely had "six-pack" abs. They
looked at me, not wanting to laugh, but wondering where those
abs lay. At the time I was "hopelessly" overweight. And yes, I
was very much aware of it. Obviously one look at my physical
condition and they knew there had to be a punch line.
I'd point to be my torso area and say "Yep, they're right there.
Underneath the bags of potato chips and cheese puffs. If you look
really closely you might be able to see it."
It doesn't matter right at this moment whether you can see your abs or
not. We'll take care of that as we go along. What really matters right
now is that you're committed to eventually seeing your abs -- and in the
process strengthening them.
Now, even before we begin, let's get a few items cleared up. When you
work toward your new look -- in the past it used to be called that
"washboard" look. (But I guess more people know what a six pack is
these days than a washboard.) -- you're going to be working more than
just one muscle group.
And while you're calling them your abs, you also need to realize that
many sports experts and fitness gurus are calling this midsection your
"core." It's a growing trend not only in sports medicine to take care of
these muscles, but even the medical community is learning that the

core may be far more important in the way of warding off future
diseases -- serious diseases -- than ever thought before this. 7
I know you didn't buy this book to be given a lecture on health topics, I
do feel, though, you have some interest in health or else you wouldn't
be interested in getting some super perfect abs.
The one smidgen of health information I'd like you to think about is the
size of your "core" as a risk factor for a potential heart attack. Those
individuals with larger waists are far more likely to end up suffering
with a heart attack.
Specifically, if you're a man your waist should be 40 inches or less. A

woman's waist should be no larger than 35. The very first study that
revealed this pretty amazing relationship was published in the Journal
of American College of Cardiology nearly two years ago.
In other words, the action isn't only about abs. Nor is it just about
looking good come time to take a stroll on the beach. Getting that
super perfect set of abs also comes down to a matter of good, vibrant
health -- and your future risk of developing heard disease.
SO WHAT ARE THE ABS?

Some say there is only one group of abdominal muscles. Another
school of thought believes there are two groupings -- upper and lower.
And then there's the school of thought -- that most of us find ourselves
in: who cares? As long as I can get that 6 pack of abs.
You will care -- well, maybe not about the separate upper and lower
section -- you got me there. But you may begin to care about the other
muscles in the area.
excited to sculpt.
Another reason you really should familiarize yourself with some of

these terms and the location of these muscles is merely for your own
good. The more you know about how your muscles work and where
they are the less likely you'll fall prey to unproven exercise claims.
But more than that, you'll discover then, that you're far less likely to
injure yourself in your efforts at creating those super perfect abs.

RECTUS ABDOMINIS 8
All in all you have four major groups. But what type of book would this
be, if we didn't check out those abdominal muscles first. And "those
abdominal muscles" just happen to be called "the rectus abdominis." It
may sound like it's Latin for the abominable snowman, it really is what
medical science calls your "abs." And now you know why. It's just
easier to pronounce!
This is, without a doubt, the most well-known as well as the most
prominent abdominal muscle. The rectus abdominis is the long flat
muscle extending vertically from your pubis to the fifth through seventh
ribs.
A large tendon-like sheath -- called the "linea alba" in medical terms or

simply translated as white line -- divides the rectus abdominis right
down the middle. There are three more tendinous sheaths that cut
across the torso horizontally -- and that's what gives your stomach that 6
pack, as it's called today.
YOUR ABS HELP YOU FLEX;

KEEP YOU STABILIZED
The rectus abdominis helps to give your spinal column the ability to
flex. It narrows the space between your pelvis and your ribs. This
muscle also works when you bend side to side. But that's not all, it also
helps to stabilize your trunk during movements that involve your
extremities and your head.
But that's only one grouping that is labeled as part of the abdominals.
The next pair, called the external oblique muscles, is also part of your
ABS. Located on either side of the rectus abdominis, the fibers of this
muscle grouping can be found diagonally downward and inward from
the lower ribs to the pelvis. Think of this grouping coming down and
forming the letter "V."
You can easily feel these muscles (okay, you'll eventually see them and
reveal them) simply by placing your hands in your coat pocket.

Originating at the fifth to the twelfth rib, this muscle ends up in the iliac
crest, the inguinal ligament as well as the linea alba (that white 9
dividing line) of the rectus abdominis. (Yes, it has a whole group of
muscles and others waiting for it.)
The iliac crest, by the way, is the thick curved top border of the ilium,
the most prominent bone on the pelvis itself. You can feel for the
presence of it by pushing your hands on your sides right along the
sides at your waist. Go ahead and feel for it now, if you like. You can
follow this muscle all the way down and to the front.
The inguinal ligament is a band of fibrous tissue that runs from the hip
to the pubic bone in the groin.
Just like the rectus abdominis, the external oblique muscles help to flex
the spine, allow for the rotation of your torso area and the compression
of the abdomen. This muscle group also helps your body to bend
sideways.
The internal oblique muscles are located just below the external
obliques. As the name "internal" implies, this pair of muscles is located
deeper within your body. The internal and external oblique muscles
are located at right angles to each other.
This particular grouping attaches itself from the lower three of your ribs
to the linea alba of your rectus abdominis. And like the external
oblique muscle groups, they too are attached to the inguinal ligament
as well as the iliac crest.
But unlike their counterparts, the internal obliques then additionally

connect to the lower back, also known in medical terms as the erector
spinae. The lower portion of this group runs almost horizontally.
WHY ARE THE

INTERNAL OBLIQUES
IMPORTANT?
Working in conjunction with their external counterparts, the internal
obliques are involved in the flexing of your spinal column, as well as
your ability to bend sideways. The internal and external obliques also

play a role in making sure your trunk rotates properly and keep the
abdomen compressed. 10
The two pairs of muscle group have a unique alignment. They truly are
poised at right angles to each other. For this reason, they're very often
referred to as "opposite-side" rotators. When your trunk rotates to the
left, the external obliques -- which are located on the right -- contract.
By contrast, when you rotate your trunk to the right, the external
oblique fibers -- located on the left side of your body -- activate this
movement.
TRANSVERUS ABDOMINIS
Just when you think there just can't be another mouthful of muscles to
speak, you've stumbled across another one. No, we're not quite done
describing the muscles that make up your abs grouping.
We haven't talked about the transverses abdominis. The deepest layer

of abdominal muscle, this group wraps itself around the torso starting at
the front and moving to the back. It travels from around the ribs to the
pelvis. The fibers of this muscle, yes, indeed, run horizontally. Think of
how a corset or a weight belt would be wrapped around you. Now
you're envisioning the way the transverses abdominis runs.
The transverse abdominal muscle isn't involved in any spinal motions.

It does, though, stabilize the spine. Instead, its major function is to help
with respiration and breathing. It helps to facilitate the forceful
expiration of air from the lungs. It also helps to compress the internal
organs.
THE HIP FLEXORS

The hip flexors are a necessary muscle group whose job it is to bring
the legs and trunk together in a flexion movement. Yes, you're
absolutely right. Technically, they are not abdominal muscles. But
they do help you perform specific movements, especially during
several abs exercises.
Specifically, the hip flexors are composed of the following muscles:
Psoas major.

These muscles are large and powerful that help move your upper leg -- 11
also known as the femur -- and the torso closer together in a flexion
movement. It attaches on the lower spine or the lumbar vertebrae and
passes in front of the hip joint, underneath the inguinal ligament and
from there goes to the top of the long thigh bone.
Iliacus
A flat, triangular muscle, the iliacus lies deep within the pelvis. It
attaches from the pelvis to the thighbone. Its purpose is to flex and
rotate the thigh.
Rectus femoris
This muscle is one of the four quadriceps that sit in the center of the
front of the thigh. Responsible for knee extension and hip flexion, the
rectus femoris attaches from the pelvis, to just below the knee on the
patellar tendon.
Just for your information, the other muscles of the quadriceps include
the vastus medialis, the vastus intermedius and the vastus lateralis.
Pectineus
This muscle, a flat quadrangle, lies on top of the inner thigh. Primarily,
it's responsible for the hip flexion. But is also adducts - that is moves
the joints toward the body or the nearby limb.
Sartonrius
Long and thin, the sartonrius runs down the length of the thigh from the
pelvis to the knee. The longest muscle in the human body, it helps flex
the knee and the leg.
Actually, as you study this muscle grouping, you'll discover that many
ab exericises actually do more to work your hip flexors and the
muscles that make up the grouping than the ab muscles.
A powerful set of muscles, this group very often overtakes the

abdominal muscles when you perform certain exercises. Very often

you need to consciously isolate the abdominals when you perform

these activities. 12
An excellent of what I mean is the full sit-up. And this is especially so

when the feet are held down. The movement necessary in this exercise
involves the hip flexors and it may actually cause the lower back to
arch. If your abdominal muscles are weak, then doing sit ups in this
fashion may increase your risk of back pain. And that's why, by the
way, the full sit up is not usually recommended for beginners.
But the sit up isn't the only one to tap into the power of the hip flexor.
Any exercise involving leg raising performed laying on your back
usually end up testing the strength of the flexors more than your abs.
Again, this movement shouldn't even be attempted until you're sure you
have good abdominal strength.
These are the muscles we'll be working with later on. These are the
ones that we'll "uncover" and then sculpt. Be patient with yourself. In
order to succeed on this quest of the inner abs, you need to have
supreme confidence in yourself and your abs.
Of course, a little preparation before you jump into your journey is

necessary. So bear with me as we travel on to chapter 2.

13
CHAPTER 2:
PREPARATION:
THE GREATER PART OF SUCCESS
H
ang on to your hat! What I'm about to tell you just may surprise
you. But if you're planning on being successful in discovering
what super perfect abs lie beneath your bags of potato chips and
cheese puffs, then we've (yep I'm taking a personal interest in this!) got
to look through those kitchen cabinets.
You're absolutely right! You're about to bare your soul . . . well, at least
your eating habits with me. Luckily, I won't be there is person so the
potential for embarrassment is drastically reduced.
But that's not only place we're going this chapter. You see, just like the
title of this chapter suggestions, preparation really is the greater part of
success. So we're also going to see what type of physical shape you're
in and help you prepare your mind and your heart for this journey as
well.
Trust me, we've all been there when it has come time to take a serious,
healthy look at what we stock in our kitchens. None of us fares very
well at first. Even after we've thrown things out . . . donated processed
macaroni and cheese boxes to the local food drive . . . and any number
of other steps to ensure a new, healthy lifestyle, things somehow
happen at times.
Just when you think you've kicked the last of the processed foods and
packaged foods and frozen dinners out of the house they find a way to
sneak back in! What the heck?

THE LIFE OF A ON-AGAIN, 14

OFF-AGAIN HEALTH FOOD ADDICT
I knew a woman who tried as hard as she could to eat healthy. And I
mean healthy. One day you'd enter her house and all you could find to
eat was spelt bread, yogurt cheese and raw milk. (Actually, the yogurt
cheese was delicious)Oh, yes and natural peanut butter, because that
was one food her daughter could survive on!
She vowed an entire new way of eating and whether her family was on
board or not they were dragged into the adventure.
But then a heavy shopping day would pop up (Yes! We do have our
priorities, now don't we!) And she'd come home -- her last stop being
the grocery store -- tired, hungry and well . . . imagine that loaded
down with highly processed food, lots of packaged foods and well . . .
you get the idea.
The rest of the evening was spent roaming from food to food. Pizza.
Tortilla chips. Potato chips. Admittedly it is really hard to get a handle
on consistent healthy eating when you're see-sawing from one extreme
to another.
Some health gurus come through your house and tell you to clear all
packaged and processed foods from your shelves. I'm not going to tell
you that. Because I don't want you to end up like my friend the bi-polar
meal nazi!
But what I will tell you is to look through your kitchen cabinets. What
are the predominant foods in there? Are they all packaged? Are all of
your packages of pasta made from refined white flour?
And what about that loaf of bread you won't show me? Don't tell me it's
that horrendously tiresome, boring white stuff that has no taste? Are
there packaged desserts calling your name?
Don't be ashamed. Been there, done that. And it's completely all right
if you can't dump it all right this second and restock with all healthy (not
necessarily starting out with spelt bread!) food from your local health
food store.

But you do need to reduce your consumption of this type of food. And 15
you need to make up your mind that step will come naturally in your
new lifestyle.
BEGIN TO REDUCE
PACKAGED, PROCESSED ITEMS
If you want to pass some of this food then off to neighbors or simply
wean yourself off it slowly . . . the decision is up to you. Don't worry if it
seems like a tough one right now. As you progress in this quest for
super perfect abs, you'll body will naturally come to crave the healthier
types of foods.
In the chapters to come, I'll outline the ultimate diet to help you speed
your discovery of your abs. But for now, as preparation for your new
healthy lifestyle you may want to check out the produce department of
your grocery.
Yes as a matter of fact, they still do have those departments. Look for
them along the sides of the store. For now, prepare your body - and
your kitchen -- for those healthier snacks and meals by buying some
fresh produce.
START SMART
Buy your favorite fruits and vegetables now. If you start reading that
bananas aren't good for you because of their glycemic index levels or
that carrots have too much sugar, then you're just looking for excuses.
If your ultimate decision of a snack is between a banana and a Twinkie,

you know which one you should be reaching for. (Keep your hand
away from that Twinkie!)
The idea is to prepare your system by at the very least, slowly

changing over to some healthier foods. Now is the perfect time to sit
back and assess your eating habits. Once you've read the chapter on
diet, you'll have a much better idea of the nourishment your body really
needs to thrive.

And once you start exercising your body reminds you of those healthy
foods again. Once you begin to feel better about yourself, you'll stop in 16
mid-reach for that Snickers bar and grab a handful of grapes instead.
It may seem hard to believe right now . . . but mark my words . . . the
day will occur.
Now, don't let me discourage you. If you're one of those individuals who
can throw all the packaged and processed foods out of the house and
begin again from scratch . . . by all means do it!
BEYOND THE KITCHEN:

SHOULD O'REILLY AND
THAT OREO REALLY MEET?
Now that you know what to eventually expect of your kitchen area, let's
talk about eating beyond the kitchen. Heaven knows that the most of us
don't spend a lot of time in our kitchens these days. For many of us with
two incomes, we don't even use the appliances all week long!
But we think nothing (and you can take that phrase literally) of taking
snacks into every other location in the house -- especially the rooms
with televisions.
For me, that's mostly the living room. What is it about television and
snacking? Well, that's pretty obvious . . . all the food commercials. But
it's more than that. It's like our hands are screaming they need to be
doing something . . . anything . . . during those arguments Bill O'Reilly
has with . . . well . . . everyone!
And I even have taken up eating popcorn during Geraldo Rivera and
others. Am I alone out there?
START A CONTAINMENT POLICY
Well, I'm not. And I'm betting you're doing about the same thing I am.
Research shows, in fact, that the average person automatically
exaggerates portions when we sit down to snack in front of the
television. And while this is true with all the foods we eat, scientists say
it's even more of a problem with foods we eat straight from the bag (you
know those where we skip the serving bowl.

Yep, think potato chips and cheese puffs here. (And that's why my abs 17
at one time were buried in bags of them. You see once we start eating
this type of food in this atmosphere our brain tells us to stop . . . but our
hands keep shoving it into our mouths.
Get in the habit right now of eating them straight from the bag. Instead,
get one serving of them and place that in a bowl for yourself. One
serving and then eat that as slowly as you possibly can!
PUT IT IN WRITING
Even before you start changing your dietary habits, go to the store and
buy yourself a journal. You're about to start a food journal. Oh, you
may think you eat healthy enough as it is. But you may also be horrified
to discover, after meticulously writing down what you eat all day long,
how much of it is really fattening or unhealthy foods.
Until individuals keep a food diary, they have little clue really about
what they've eaten all day. So much of our eating is automatic or done
between one business meeting and another, that we sometimes forget
(conveniently? Perhaps?) about those little space fillers we use
throughout the day.
It doesn't have to be an elaborate record. In fact, the quicker you can

do this, then get back into the groove of living the better. Identify what
you ate, how much of it you ate and when. Not only do this with all the
larger meals of the day, but with the smaller snacks as well.
JUST RECORD,
DON'T CHANGE -- NOT YET
Don't change your eating habits at first. Instead, just record your
current habits. Then go back one day, kick your legs up onto your
library desk and read your food journal.
Did you think you ate that much during the day? Are those the types of
food you should be eating? Bottom line question: Is the a gap between
the types and quantities of food you eat compared to what you should
have received?

Now, even though you haven't changed a single habit yet, you're
definitely getting a clear view of what you'll eventually have to change. 18
If as part of this preparation period, you find yourself effortlessly and
easier reaching for healthy food. Then you don't have to enter the
"shock zone" when you start seriously to burn the fat and build your
muscle.
Here are several ways right now you can take small steps in your
dietary habits while you're preparing yourself in the other areas.
GOT COFFEE CREAMER?
Reduce the amount you use in your coffee. If you can't drink coffee
black, experiment with the least amount you can. This gives you a
great start on some healthy habits (and gives you a feeling as if you are
making changes) while you're preparing the other two areas of your life
for the quest for super perfect abs.
REDUCE YOUR SODA INTAKE?

BE STILL MY BEATING HEART!
Wait! That beating heart I feel . . . it's from all the caffeine in those
sodas! Sorry!
Once you start keeping that food journal, pay very close attention to
how much soda you drink. For many of us, this area is a killer --
literally!
I'd like to think that right now you're limited yourself to one 20 ounce
bottle or a can a day. Should I be this optimistic?
Of course, I'm becoming more of a fanatic of this the older I get. I gave
up sodas a while back. At first, I would only drink a portion of my
daughter's when I would allow her to have them. Now, they don't even
act as a temptress.
So, quite frankly, I'm out of touch with what the average adult drinks. I
know the average "just out of teen years" adult drinks quite a bit. Of
soda, that is

Decide how is the best way to reduce your intake. Take it slow though.
Don't beat yourself up over drinking more than what you had originally 19
planned. Tomorrow, after all is another day and thankfully, another
chance to start reducing soda consumption.
USING WHOLE WHEAT BREAD?
The absolutely, positive great if you are. If you're not on the wheat
band wagon yet, try to reduce your bread intake more. Concentrate on
those fruits and vegetables!
Even if you are using 100 percent whole wheat bread for sandwiches
(instead of that empty calorie, glucose-soaring white bread), use only
one slice for a sandwhich. But go ahead and use the same amount of
meat and low-fat cheese.
Again, you'll find that you'll slowly lose any craving you've had for this
type of food, but you're gently weaning your body off of some of these
foods.
YOU'VE STRUCK OIL!
No, not that type of oil. When you saute your vegetables try cutting
back on the amount of oil you use in the pan. You may notice at first a
difference in taste, but I'm betting the taste will be negligible.
Oh, so you've noticed. You are absolutely right. None of these changes
so far are that large. All actually are pretty small in the scheme of
things. But when you do all them as you're preparing all the other
aspects of your trek for super perfect abs, you'll see that they can make
a difference.
And one of the first things you'll notice is that they pave the way for the
larger changes you're about to encounter in your life. If you can do
these, you're setting yourself up for success in the long run.

NOW LET'S LOOK AT YOUR

20
PHYSICAL PREPAREDNESS
I see you're ready for . . . uhm . . . what are you ready for anyway? I see
you wearing spandex shorts, sporting one of those headbands that
were so popular 20 some years ago when half the nation was busy
working on some type of dance aerobics and those leg warmers look . .
. well, warm.
You look like Olivia Newton John . . . in surrealistic way. Oh, no that's
definitely a compliment . . . absolutely.
Before you begin any type of exercise program, all the experts say to
visit your physician first. You need to talk with him about what are the
stressors your body can handle and how much exercise is too much.
But more than that, he'll also give you some sound advice, no doubt,
about exactly how far you can push yourself, given your own personal
health matters.
You're going to be tempted -- very tempted -- to jump right into an

exercise plan with both feet. But that's liable to have you laid up
watching Judge Judy, eating cheese puffs too. Especially if you do too
much, too fast.
So just how do you know what's too much?
I'm not usually a fan of joining gyms or health clubs. But in this case,
you may want to consider it. Between the advice of a physician and the
guidance of a personal fitness trainer of one type or another, you'll
know just how far you can push your body in the first couple of months.
It would be a shame and far too disappointing to get everything in line

for your super perfect abs just to injure yourself exercising in the first
couple of weeks.
And while you may think you know how much physical stress your
body can withstand, just remember that you are no longer in high
school. Or I'm thinking maybe not even in college anymore!

No, if you're searching for your abs, you'll need to be patient. You'll
want to work up to an optimum level of exercise for yourself. 21
Before you begin in earnest you may even want to embark on a daily
walking program to encourage your body to adjust to this new lifestyle
you're about to introduce it to.
The Bottom Line is simple. Don't just jump in with both feet and a
blindfold over your eyes. Survey what exactly needs to be
accomplished in the way of exercise.
Then seriously analyze if you are physically ready for it. If you're not,
don't give up. Get yourself ready. And do it with a determination
unlike anything you've ever had before.
This quest for the super perfect abs is more -- far more -- than just
vanity. It's a search for healing your body into a vital, energetic healthy
state.
And a little preparation is certainly a small price to pay!
MOLDING YOUR MIND FOR SUCCESS

A commercial was said: A mind is a terrible thing to waste!
Unfortunately, far too many of us don't use the full potential of our
minds. We have so much more within us we could be doing -- only if
you allow ourselves to unleash the full capabilities of our minds.
As part of this journey, you're going to learn how your mind can be
your biggest ally in your quest for super perfect abs. No kidding!
I'll show you how to truly discern if you're going on this journey for all
the right reasons. I also will show you how to change your list of
intended accomplishments from a mere wish list to a powerful force to
channel healthy, energetic signals throughout your entire body.
You'll discover how you can harness the power of your mind to use it to
help you in your transformation. Up until this point, you either hadn't
thought of assigning it a role or have given up fighting its negative
influence over your life.

Now, you're on your way to sure-fire success. You're aligning your

body, mind and your surroundings to work for you to burn fat, build 22
muscle and re-discover that six pack of pure muscle that will add an
unbelievable amount of energy and vibrancy to your life.
Are you ready to get on with it? Good. Because I can't wait to show
you how to achieve those super perfect abs!
Let's move on to the next chapter!

23
CHAPTER 3:
NUTRITION AND
"THE SUPER PERFECT ABS" DIET
M
y, but you didn't think exercise alone would get you "ripped."
You didn't really think you could get away without some type of
dieting -- at least eventually -- now did you?
Super perfect abs are a result of both acquiring healthier eating habits,
while you're strengthening those abs for their eventual unveiling. You
need mold your health from the inside out -- or your results won't be
long lasting.
So let's take a quick look at what it really means to eat healthy.
MACRONUTRIENTS?
DO I REALLY NEED THEM?
The term macronutrient isn't one the average person bandies about
much on a daily basis. But, the macronutrient is of fundamental
importance in your efforts to eat healthy and lose weight. And despite
not being totally familiar with the term, you just may be surprised to
discover that you already have a good working knowledge of the
macronutrients your body uses to nourish itself.
The macronutrients are, in fact, the three broad categories or classes of

food which your body requires everyday to keep it running smoothly:
protein, fats and carbohydrates. See, I told you that you already knew
these nutrients.

But, we're going to take that knowledge -- that you believe you have -- 24
and revolutionize the way you view these important building blocks of
nutrition. And in the process, we're going to revolutionize how you
view "dieting" and your overall well being in general.
Proteins, fats and carbohydrates are called macronutrients for the

simple reason that they make up the largest portion of your overall diet.
These nutrients are also the ones responsible for supplying fuel to your
cells for energy as well as for the regulation of body heat.
The fuel-burning potential of every macronutrient is expressed in a

measurement called "kilocalories." Now, if that word looks vaguely
familiar, it should. We talk about this "fuel-burning potential"
constantly -- especially if you're dieting. But we shorten the
measurement to just "calories." And just for the record, one calorie is
equal to the amount of energy needed to raise the temperature of one
gram of water by one degree centigrade.
Good grief! You'll never really need to know that exact definition, but
knowing that a calorie is related to raising temperature comes in handy
when you're learning about the requirements of your body. (Just keep
this in mind when we talk about metabolism.)
Similarly, the food you eat is seen in terms of calories for convenience
sake. It helps us compare the relative energy value of each food item.
Did you know for example, that each macronutrient burns calories at
different rates? For example, fats contain nine calories per gram.
Proteins and carbohydrates contain four calories per gram.
This too may not mean a lot to you right now, but trust me, I'm setting all
this up so you can see how your body works together -- rather
ingeniously -- to ensure a smooth running machine.
Learning as much as you can about the macronutrients is the first,

fundamental step in understanding why the Super Perfect Abs Diet not
only works, but why it'll be the last diet you'll ever need.
PROTEINS

Ah! The protein. It's a household word these days thanks to such diets
as the Atkins and South Beach. These plans tell you that you should eat 25
high-protein diets even to the exclusion of the other two
macronutrients, the carbohydrates and the fats.
Believe it or not, these diets contain a grain of truth in them -- as we'll

see shortly -- they're just a bit fanatical in their appreciation for the
protein. The protein is a very important macronutrient, performing
many functions that are necessary to helping you maintain a healthy
weight.
But don't ever fall for a diet that has you eating exclusively from one group
of macronutrients and not the other two!
PROTEIN DEMYSTIFIED
Protein is the second most plentiful substance in your body, second
only to water. Proteins, which as you probably already know, are found
in meats, chicken, fish, and eggs to name just a few foods.
This macronutrient is made of large molecules. Your body takes these

molecules and breaks them down into substances call amino acids
during the digestive process.
These amino acids are then distributed throughout all the cells in your
body. They, in turn, perform vital tasks. First, these proteins and amino
acids regulate literally thousands of chemical reactions that occur in
your system daily.
Not only that, but they are smack-dab in the middle of some of the most
important functions your body continually performs in order to keep
your energy levels up. Just read how your body uses this amazing
macronutrient every minute of every day.
Muscle development. Proteins play a fundamental structural role in

tissue development -- especially in the muscle and skin. They also are
essential for bone and teeth health.
Healthy cell division depends on proteins, not only for reproductive

purposes, but also for the continued growth of the cells and the proper
healing when needed.

Nourishment. That's right! If it weren't for proteins, your cells might 26

not be receiving the other, micronutrients -- better known as the
vitamins and minerals -- that are so important to keeping your energy
levels up there. Not only does protein deliver these nutrients to the
proper places, they also play a vital part in the precise releasing of
these nutrients for optimum energy.
Proper fluid balance. And we're not just talking water. The proper
regulation of your blood pressure depends in large part on the
presence of protein in your system. Proteins are even vital to ensure
that your eyes don't dry up!
Immunity. Yes, if the only immunity you know of is the carved idol on
the television reality series Survivor, then you'll be surprised to learn
that the presence of sufficient amount of protein is vital to the health of
your immune system. And we all know that a healthy immune system
helps to keep those colds . . . germs . . . and more serious disorders . . .
.from our doorsteps.
COMPLETE AND INCOMPLETE PROTEINS
Proteins come in two distinct "varieties," if you will. Usually, you'll hear
them referred to as either "complete" or "incomplete." The terms
usually refer to the amino acid composition of the macronutrient.
Proteins which are animal based are considered complete. They

contain an abundance of all the essential amino acids -- and essential
meaning that your body can't manufacture them -- for the body to run
properly. Complete proteins also are absorbed more efficiently than
the incomplete ones.
Incomplete proteins, on the other hand, are found mostly in plants.

They'll labeled incomplete because they're missing at least one - and
sometimes more -- of the essential amino acids. Examples of
incomplete proteins include grains, vegetables, fruits, nuts, seeds and
beans.
Don't discount these so-called incomplete proteins right away, though.

This label doesn't make them any less valuable to your body. These
foods hold a unique place in the workings of your body and are useful

in their own right. To begin with incomplete proteins, many times are
excellent sources of complex carbohydrates as well as fiber. And you 27
can improve the protein's quality by eating them with a complete
protein or eating other complete proteins throughout the day.
BEANS
PROTEIN
FOOD AMOUNT
In Grams
Black beans 1/2 cup cooked 7.6
Garbanzo (chickpeas) 1/2 cup cooked 7.3
Kidney beans 1/2 cup cooked 7.6
Lentil beans 1/2 cup cooked 8.9
Lima beans 1/2 cup cooked 7.3
Navy beans 1/2 cup cooked 7.9
Soybeans (edamame) 1/2 cup cooked 11.1
Tofu 1/2 cup fresh 10.0
DAIRY
PROTEIN
FOOD AMOUNT
In Grams
Cheddar cheese 1 ounce 7.1
Cottage cheese 1/2 cup 14.0
Cottage cheese, low fat 1/2 cup 16.0
Egg 1 large 6.3
Milk, low fat 1 cup 8.1
Milk, skim 1 cup 8.4
Muenster cheese 1 ounce 6.7
Swiss cheese 1 ounce 8.1
Yogurt, low fat 1 cup 11.9
Yogurt, nonfat 1 cup 13.0

FISH
28
PROTEIN
FOOD AMOUNT
In Grams
Anchovies, in water 1 ounce 5.8
Halibut 3 ounces 17.7
Mackerel 3 ounces 15.8
Salmon 3 ounces 16.9
Sardines, in water 1 can 22.0
Tuna, tongol 1/4 cup 16.0
GRAINS
PROTEIN
FOOD AMOUNT
In Grams
Oatmeal, rough cut 1 cup 6.0
Pancake, buckwheat 1 4" diameter 1.8
Pancake, whole wheat 1 4" diameter 3.4
Popcorn, dry 1 cup 1.8
Rice, brown, cooked 1/2 cup 2.4
Rye bread 1 slice 2.1
Whole wheat bread 1 slice 2.4
POULTRY
PROTEIN
FOOD AMOUNT
In Grams
Chicken breast 4 ounces 29.3
Chicken, light meat, no skin 4 ounces 35.1
Chicken, dark meat, no skin 4 ounces 31.0
Turkey, light meat, no skin 4 ounces 33.9
Turkey, dark meat, no skin 4 ounces 32.4

FATS:
29
WE LIVE IN A
"FAT PHOBIC" WORLD.
At least, that's what one health professional has recently noted. And it's
true! All we need to do is to see the word "fat" and we stand a good 15
feet away, as if the fat will magically attach itself to our body.
Ever since the 1980s, when cholesterol and clogged arteries become
synonymous and low-fat diets were as ubiquitous as Bruce Springsteen
songs on the radio, we've created an innate fear of fats.
But think about this for a moment, if fats really are the cause of the
epidemic of clogged arteries and low-fat diets really did work, why are
we as a society still plagued with heart disease and an ever growing
incidence of heart attack and stroke.
Heart disease, for example, still kills one person in the United States
every 34 seconds. Heart disease, without a doubt, is still the Number
One killer in this country.
And, why are we, as a society, still fat? Why didn't we lose weight on
those low fat diets? If low-fat was such a great idea, why are the
children of this country increasingly growing heavier and heavier?
SHH! YOU'RE ABOUT

TO DISCOVER
THE SECRET LIFE OF FATS!
Good questions. The answer to those questions lies in the fact that
there's a secret concerning the role of fats in your system that no one
has bothered to clue you in on. Fats are not necessarily bad for us.
Startled to learn this? Many people are. But it's true!
Fats, first of all, are a necessary part of your continued good health.
Yes, that's another one of those well-guarded secrets. Fat after all is a
macronutrient, if you recall, on an equal par with protein and

carbohydrates when it comes to importance for the healthy functioning

of your body. 30
You'll be amazed at all the benefits fats --day in and day out -- supply
your body.
Health of your cell membranes. It's true. The continued, health

production of your cell membranes -- all of them -- depends on your
continued consumption of fats.
Eicosanoids. Ever hear of these? These are hormone-like compounds.

Don't worry about remembering their exact name. But if you
remember that they're needed for the proper regulation of your blood
pressure, heart rate, blood vessel constriction, blood clotting and the
general functioning of your nervous system. And guess what? Bingo!
All of this activity -- and the production of the eicosanoids -- rest on
your intake of fats.
Pretty impressive, huh? But we're not done yet.
Skin. Hair. Go ahead, look in the mirror. Is your hair shiny? Is your
skin healthy? Yep, you've got fats to thank for that as well.
Vital organs. Fats are, in a word, protectionists. Especially when it

comes to your vital organs. You absolutely need fats in your diet.
Keep your body insulated. It's true! If it weren't for fats your body
wouldn't be able to hold the heat so well in the winter and cool yourself
off in the summer. Your natural "insulation" is due in large part to fats.
And you know that satisfying feeling of fullness you feel when you
finish a delicious meal. Yep, you can thank fats for that incredible
sensation.
And; now I'm going to let you in on another secret that the public health
officials seem to want to keep from you. Many people are under the
mistaken impression that fats are only found in meats and animal
products -- like butter and cheeses. The truth of the matter is that fats
are found in just about every living thing -- including virtually all types
of seeds, nuts and a wide variety of plants.

All you have to do is think "olive oil" and you soon realize that the
smear campaign against fats has to include some propaganda. 31
Essentially, olive oil is the "fat" from the olive itself. And nutritionists
are constantly telling us how healthy olive oil is!
If you ever think that fats are not needed by your body, just consider
the wonderful workings of the complexity of your brain. What's your
brain made of? More than 60 percent of it is composed of fats!
MORE DOES NOT NECESSARILY

MEAN BETTER
Ah! But there's two small catches when it comes to choosing and using
fats. More is not better. Just as with other aspects of life -- and
especially your health -- too much fat can be harmful.
And the second caveat in using fats: you need to know which ones are
the best.
Making healthy choices in the oils and fats you consume on daily makes
the difference over a lifetime between you enjoying a long, pain-free
life or being plagued with a variety of illnesses and degenerative
diseases.
SATURATED FAT:
GOOD GUY, BAD GUY, OR WHAT?
So what kinds of fats are there to choose from? For the most part, you
can divide fats into two large categories. Saturated and unsaturated.
Within these two broad classes are several subdivisions.
Saturated fat is found mostly in animal products, such as red meat,

poultry, butter and whole milk. And while it's been implicated in the
last several decades in raising your blood cholesterol levels new
research is helping to give this type of fat a new life.
Saturated fat, historically, has been the evil villain, riding into the town
with a black hat on, ready to shoot holes through your good health.
Unsaturated fats, on the other hand, are the "healthy" fats. But as you're

about to see such simple divisions and over simplifications just can't be
made! 32
The scientific view is changing -- and changing rapidly about saturated

fat. During the decade of the 1980s, and up until the explosive
popularity of the Atkins diet, we were told that saturated fat was indeed
the enemy.
It was our enemy if we wanted to live a long life, free from the worries
of heart disease . . . hardening of the arteries or atherosclerosis . . .
heart attacks . . . and strokes.
Why? Because saturated fat -- that fat found in meat and many dairy
products-- was the Number One Cause of hardening of the arteries.
Eating too many animal foods -- especially beef which had a higher
saturated fat content than any other foods -- contributing to raising your
risk factors for this disease. At least that was the conventional wisdom
of the decade.
But it wasn't just heart disease. It seems saturated fat became the
whipping boy for just about every degenerative disease -- including
arthritis, diabetes and even cancer. If you wanted to v -- the message
was clear -- eat far less beef, more fish and chicken and lots of breads
and pastas.
But, you might be surprised to learn -- because your friendly giant

pharmaceutical companies don't bother to tell you -- that your risk of
stroke actually decreases by 15 percent for every three percent
increase of saturated fat intake.
Enter the Atkins diet. Individuals on this diet lined the buffets, filled
their plates with all varieties of beef, served in all sorts of delicious
ways. But yet, they weren't falling like the proverbial flies, dying of any
number of age-related diseases -- including stroke -- as one might
expect. The rate of heart disease in these people was no higher than in
other groups.
HMM?
And we now know from the previous section of this chapter that protein
-- especially complete protein from animal sources -- is one of the vital

building blocks of muscle. If you're eating meat for protein, you're

obviously getting the saturated fat as well. 33
So it appears that saturated fat isn’t the villain we once thought it was.
Of course, you don't want to eat a steady seven-day diet of beef. You'll
no doubt want to try meats and other proteins that are also lower in
saturated fats. But it's definitely not the devil we once thought it was to
be feared.
UNSATURATED FAT
That brings us to unsaturated fats. As you might suspect, they are the
"opposite" of saturated fats. This type of fat is not found in animal fats,
but in many of the other foods. Unsaturated fat has -- according to
conventional medical wisdom -- been the healthier of the two.
So just what is considered an unsaturated fat? Well, you need to know

that within this broad category there are two sub-categories:
monounsaturated, and polyunsaturated.
You'll find this fat in liquid form at room temperature. Foods that are
rich in monounsaturated fats are nuts and avocados. Not only that, but
several oils are rich in this fat, including olive, peanut and canola oils.
Here's another piece of news, that currently goes against what you
might have spent your life believing. If saturated fat isn't necessarily
your enemy in your weight loss struggle, I'm also going to get your
braining thinking about the following statement as well.
Polyunsaturated fat is not necessarily your friend in your attempt to
lose weight. Well, at least not all the time.
This indeed defies the blanket statements of many individuals who say
all saturated fats are bad -- and all unsaturated fats are good!
Think of polyunsaturated fat as having an evil twin. Because in some

ways it does -- well, at least it has a less healthy alter ego. You've no
doubt heard the many health blessings that Omega-3 fatty acids can
bring you. It is a polyunsaturated fat. Probably the most widely known
of any fat.

Omega-3 is being touted as one of the healthiest versions of essential

fatty acids available to your body today. It has been shown to not only 34
help keep age-related illnesses at bay, but it has shown to have a
beneficial effect on some mental illnesses and behavioral problems as
well, such as bipolar disorder and attention deficit hyperactivity
disorder.
But, not all polyunsaturated fat is necessarily as kind to your body -- as

in Omega-3's "alter ego", Omega 6. Your body does need some amount
of these fatty acids, but there's a balancing act your body plays
between these two. And for many of us, our resources of Omega 6 --
since it's found in abundance in the many fried foods we eat -- far
outnumber our consumption of Omega 3.
HERE'S A PERFECT EXAMPLE

IN WHICH "MORE IS NOT BETTER!"
Remember those eicosanoids we talked about earlier? There are good
and bad versions of those hormone-like substances. When you
overload your body with Omega 6 fatty acids, you're inviting the
creation of an abundance of the bad type of eicosanoids.
Simply stated, eicosanoids are the hormones that dictate whether you
suffer a heart attack, the state of your immune system, as well as the
level of your inflammation to name just a few.
In a nutshell, if your system is overloaded on Omega 6 fatty acids, your

health could be headed in the wrong direction -- even though this fat is
technically classified as a polyunsaturated!
TRANSFAT:
THE BIGGEST HEALTH DISASTER
IN HISTORY
That's how one writer described this man-made fat. Another said that if
you consume foods that contain transfatty acids, you might as well be
munching on arsenic or cyanide.

While their comments may seem extreme, consider this fact: Every
year 30,000 individuals die prematurely due to the consumption of 35
trans fatty acids.
In a word, trans fats are "poison." The first thing you must know about
this fat is that it's not natural. That is, you're not going to find trans fat in
any vegetable or from any animal. That fact alone should raise a red
flag.
Trans fats are created during the manufacturing process. And they
aren't created with your health in mind. Here's a very quick and
simplified explanation of how an otherwise "good oil" is made into a
monster of a health problem.
Oils are solidified using a process called partial hydrogenation. During

this procedure the oil is heated while hydrogen bubbles pass through
it. During this "pass through," the fatty acid acquires a portion of the
hydrogen, which then causes the oil to become denser than normal.
When oil is fully hydrogenated, the oil produces a solid, what we would
normally call a fat. But, if this process is halted midway, only a partially
hydrogenated oil is created, one that has a butter-like, softer,
consistency. And indeed that's how margarine and other "butter
substitutes" are made. They can be stored in the refrigerator, but when
you take them out, you can immediately spread them on your toast or
English muffin. Their ultimate advantage though is that, unlike butter, it
costs a lot less to sell.
Transfatty acids actually interfere with the metabolic processes of your

body. And since it is man-made, your system has no defense
mechanism by which to protect itself against these unnatural fats.
Many individuals, some time ago, switched from butter to margarine,

really believing they were doing their bodies a big favor. They were
told -- and they firmly believed -- they were adopting a healthier habit.
Many of us believed that the saturated fat in butter was a far worse
health foe than the trans fat in the butter substitutes. And so for
generations we've been living on trans fats.
That's bad enough, but margarine accounts for nearly one-quarter of all
the transfats consumed today. If you're eating margarine to avoid the

fats found in butter, you're unfortunately doing your body a grave

injustice. Margarine, it turns out, is twice as bad for your health as 36
butter is.
Just what are the chances that the margarine you put on your toast this
morning contains transfatty acids? The odds are good. In fact, nearly
70 percent of all margarine products on the market today contain an
unsafe level of transfat!
It's estimated that merely by removing the trans fat content from one
food product on the store shelves today -- pick a product, any product -
- could prevent 6,300 heart attacks this year alone, according to the U.S.
Food and Drug Administration.
CARBOHYDRATES:
THE THIRD MACRONUTRIENT
Now we come to the third macronutrient essential to your health:
carbohydrates. Here again, this substance has taken quite a bit of
abuse. It's been the target of much misinformation. If you listen to some
nutritionists, you'll want to avoid carbohydrates at all costs.
It's true that some carbohydrates can be less than healthy for you. And
some individuals seem to gorge on all sorts of carbohydrates -- both
the good and the bad. But that doesn't make the carbohydrates
themselves inherently bad.
The real truth is that carbohydrates -- as macronutrients -- are

absolutely necessary for your health. They perform the immensely
vital role of supplying your body with energy. Basically, that's the sole
role of carbohydrates, to give you energy. Think about that carefully
for a moment. Without any carbohydrates, you'd have no energy!
If you think of candies, donuts, and maybe calorie-laden pastry when

you hear the word carbohydrates, then you're really only
understanding half the picture. This macronutrient is found in a large
array of sources, including vegetables and whole grains.
Before I even talk about the complexity of carbohydrates, I need to tell

you that every carbohydrate you eat eventually gets broken down into

some type of sugar. And eventually is converted to the sugar known as

glucose that your body can use for energy. 37
And that's where the misconceptions, uniformed opinions and

downright lies start. In this chapter, I'll just explain a little about
carbohydrates. In the following chapter though I'll tackle the concepts
of the glycemic index. These two subjects -- carbohydrates and the
glycemic index -- are so intertwined that it's difficult to separate the two
at times.
I'll also tackle another hot topic which has contributed to the declining
reputation of the carbohydrate -- insulin resistance. Both of these
concepts are tightly intertwined in a newly emerging health syndrome
called (for lack of any better term) Metabolic X Syndrome.
On one hand it can be considered the most frightening -- and life-

threatening syndrome facing the nation at the moment. But, on the
other hand, it may very well be one of those blessings in disguise. It
possesses the ability to predict -- quite accurately -- one's risk factors of
acquiring a host of degenerative diseases as one ages, especially type
2 diabetes. But, before you an fully understand all of that, you need to
have a basic understanding of the macronutrient, the carbohydrate.
WHAT ARE CARBOHYDRATES?

Carbohydrates are chain-like structures -- molecules in fact. They
come in two forms: simple and complex. This classification refers,
actually, to the structural make up of the macronutrient. Simple
carbohydrates have a simpler construction than the complex variety.
Because of this, they break down quicker in your digestive process.
This means that the individual types of sugar these foods are made of
appear much quicker in your system.
Examples of simple carbohydrates include sugars, candies and other

sweets. You can see how "sugars" are easily and quickly converted to
into the ultimate sugar your body uses glucose.
These sugars are converted almost instantaneously, in fact, right in the

small intestine where they proceed immediately into your blood
stream. The good news in this sequence of events is that your system
has a near immediate supply of "instant energy."

But the bad news involves what occurs if your body doesn't use these 38
carbohydrates immediately. The carbohydrates are stored in the form
of glycogen. This is nothing more than a long string of glucose
molecules linked together.
Your body uses two separate storage "bins" for this: the liver and the
muscles. Any glycogen stored in your muscles will never make it to
your brain. Your muscles have a capacity to store approximately 300 to
400 grams of carbohydrates.
While this sounds good, the downside to this fact is they are
inaccessible to your system. Only the carbohydrates in the liver can be
broken down and sent back through the bloodstream in order to
maintain healthy blood sugar levels for your brain's use.
Not only that, but your liver's capacity to store these carbohydrates is
limited. In fact, the reserves in the liver can be depleted with relative
ease in less than 12 hours. This amounts to a storage capacity of no
more than 90 grams -- or the equivalent of about two cups of cooked
pasta, or three average size candy bars. And yes, this represents your
total capacity to keep the brain working as it should be. Talk about
"just in time" delivery!
This also means that the liver's reserves need to be maintained

continually. Ironic, isn't it? Carbohydrates, themselves, are fat free.
Yet, if you fail to use them they end up as excess fat.
If you think that's poetic justice (or injustice), you haven't learned the
worst of it yet! Any meal or snack that has an abundance of
carbohydrates generates a rapid rise in your blood glucose level. Your
body has a mechanism for adjusting for this. The pancreas secretes
insulin into the bloodstream, which in turn, lowers your levels of blood
glucose.
Now, one would think that would repair the problem. It does, in a way!
INSULIN, FAT, HUNGER AND MORE!

But this solution is not a problem-free situation, either (you should have
seen that one coming!) Insulin is by its very nature a storage hormone,

evolved over the years to stash the excess carbohydrate calories in the
form of fat in case of future bad times -- or famine. 39
Insulin produced by the consumption of excess carbohydrates then

actually promotes the accumulation of body fat! When you eat too
many carbohydrates you're, in essence, telling your body to go ahead
and "store the fat."
That wouldn't be so bad, but your system doesn't have a mechanism for
telling your body to "release the fat." Really! Not only is there no
system in place to handle the release of this fat, but your body's
mechanisms actually make a direct order not to release any of the fat!
If you're wondering about this odd situation, medical experts believe

situation -- that our body loves to cling to fat -- really didn't start with
our popcorn-starved ancestors in the old motion picture theatres
during twin billings. It started much farther back. Think prehistoric
caveman.
FAT STORAGE:
A SURVIVAL MECHANISM
It's a survival mechanism our bodies still used today because it fears
that we will have to lengthy periods without eating. In the
industrialized areas of the world, few of us have to worry about that.
The bottom line, then, is that you can't possibly use any of the fat that's
stored for energy. In a nutshell, not only do those excess carbohydrates
make you fat, they ensure that you stay fat as well. Wow! And who said
that losing weight was merely a simple grade school arithmetic
problem of calories in must be less than calories out! It sure sounds
like it's getting more complicated all the time.
It seems pretty clear then that if you want to use more fats for the
purposes of energy, your insulin response should be moderated. And
just for the record, high insulin levels also suppress the production of
two other hormones -- glucagon and growth hormone.
Why should you care? Glucagon production promotes the burning of

fat and sugar. And growth hormone is used for muscle development as
well as the building of new muscle mass. The more insulin you have

the less muscle mass you have the chance to build, obviously, and the
less chance your body has of burning fat and sugar. The picture is just 40
looking bleaker all the time.
Okay, just when you think the picture can't get any bleaker -- I'll toss
you one more "I can't believe it" fact! The presence of insulin in your
system also causes hunger. Yes, it's true! As your blood sugar
increases after you've eaten a meal of carbohydrates, your insulin
correspondingly rises. This eventually lowers your blood sugar. The
result is hunger, though. A hunger that you'll notice only a couple
hours -- or less - following the meal.
If you've ever had a craving for sweets following a carbohydrate meal,

then you've been the unknowing "victim" of this "hostage situation." It's
all part of the cycle. Yes, a cycle. Because your first response to this
"craving" is to dig up more sweets, which are undoubtedly going to be
carbohydrate based.
Oh sure, the alternative is to fight the craving . . . simply ignore it. But
do you know what happens then. Your body begins to feel absolutely
famished, ravenously hungry if you will . . . shaky . . . moody and well
ready to "crash."
If this problem is chronic -- or long term -- then you really never can
get rid of this fat that is so efficiently being stored -- even hoarded -- by
your body. Eventually, it will cause fatigue.
Complex carbohydrates, by contrast, have a more complicated

molecular structure. When your body digests them, it takes longer for
the process to actually break them and transform them into the
necessary sugar needed to run your system.
This means that a time lag exists from the time you eat this food to your
system receiving the energy -- but it also means that your insulin level
rises more slowly and naturally.
Your insulin level doesn't spike as high with the complex version of
carbohydrates, because the sugar -- which is the telltale signal for
releasing the hormone -- is itself created far more slowly.

If you're wondering why complex carbohydrates take a longer time to

enter your bloodstream as well as converting your food into glucose, I 41
can sum that up in one word: fiber.
GLUCOSE ABSORPTION AND FIBER

Fiber it's one of the most important substances your body needs -- but
can't digest! Huh?
Ah! But it's true -- very true! And the very fact that your body can't
digest fiber is a most valuable asset to your weight and your overall
health.
So let's get technical right now. Fiber is more than just a "substance."
It's actually a type of carbohydrate, according to the Harvard School of
Public Health. All plants contain some fiber, that's include the fruits and
vegetables that you ate today . . . and plan to eat tomorrow.
Fiber found in whole grains is due to the wheat or other grains that the
plants possessed while they were growing. But this fiber -- as you may
have already guessed -- is slightly different than those found in the
fruits and vegetables.
Nutritionists have several ways to categorize fiber. Probably the most

common is by its source or its origin. The fiber that's found grains is
normally called "cereal" fiber. The fiber found in fruits and vegetables
is normally called dietary fiber.
Another way to divide and distinguish fiber is by calling them soluble

and insoluble. Dividing fiber with these words gives you an indication
of how readily the fiber dissolves in the presence of water. The soluble
variety of fiber partially dissolves when placed in water. Insoluble
fiber, on the other hand, doesn't dissolve when it's placed in water.
So how much fiber should a person eat? While we talk about this in
greater length when we talk about the Super Perfect Abs Diet, you
might be interested in learning that both the American Diabetic
Association and the National Cancer Institute recommend that at a
minimum you need 20 to 35 grams of dietary fiber every day.

Roughly speaking, that's the equivalent of five to nine servings of fruits

and vegetables a day. Not only that, you should include no less than a 42
serving and a half of the whole grains everyday.
Because your body takes longer to actually digest this type of food
because of the presence of the fiber. It needs time in order to react to
this indigestible portion of the food and get rid of it. In the meantime,
your insulin and glucose levels are rising at a more moderate rate.
This rise in your insulin and glucose level is what the glycemic index
measures. And this is an important concept in understanding the
success the Super Perfect Abs Diet is bringing many people.

43
CHAPTER 4:
THE INCREDIBLE POWER OF YOUR MIND
H
ow to train your mind for a successful effort? You'll discover -- if
you haven't already in other projects that you've tackled -- that
being prepared mentally, is 90 percent of the battle. And so it is
with your journey for those super perfect abs.
This chapter will help you understand that if you're not ready to harness
the incredibly power mind as a partner in your project, you'll never
succeed.
Many insist --cynically so -- that before they "give out anything --

services, gifts, even compliments -- they need to receive something
first from that particular person. After all, none of us really likes to take
the first step in anything, now do we?
But then they put this philosophy into practice and they're left
scratching their heads. Why aren't they getting ahead in life? Why are
things working out the way they had planned?
These individuals evidentially have never heard of the universal law of

reciprocation. Oh, you've never heard of it either? Well, before I even
explain it to you, I'm betting you're wondering why I'm even bothering
to talk about this in books about creating super perfect abs.
No matter what you do in life -- from create a family to write a book --

you're daily involved working with others.
And it's no different once you set your goal for your net set of abs.
Somewhere along the way to your newly established goal, you're going

to discover you need someone's help. And usually it turns out to be the
most unlikely person you can imagine. 44
So it's pretty important that you begin to see how these universal laws
govern not only the events we can see, the "behind-the-scenes"
happenings that are responsible for those unseen events that are as
equally responsible for your success in just about every aspect of your
life -- even your fat-burning, muscle-building plans.
So bear with me and consider -- if you don't already live according to

the law of reciprocity to begin today! You'll be amazed at how it helps
you.
Are you ready now to discover this law and how to prepare your mind
for your "abs revealing" journey? Good. What you are about to learn
(or review, if you already know all of this!) is essential to the creation of
those super perfect abs!
IT'S A UNIVERSAL LAW:

LEARN TO LIVE WITH IT!
Many insist -- cynically so -- that before they "give out" anything --
services, gifts, even compliments -- they need to receive something
first, like services, gifts, compliments.
And then they're left scratching their heads puzzling why they are
getting ahead or at the very least seeing any progress in their lives.
These individuals evidently have never heard of the universal law of

reciprocation. Oh, you've never heard of it? It's actually a wonder law -
- as laws go, that is!
Basically, the law says that even before you receive anything, you need
to give out something, freely with no expectations of any type of return.
(Yes, you can already see even at this fundamental level that you can
be watching a fine tightrope here!)
When you do that, you'll be amazed at how your generosity returns to

you. This applies not only to your professional goals but to your
personal desires as well. Yes, it even applies to your personal health
goals as well.

As you begin to achieve super perfect abs, you'll soon discover you 45
won't be able to accomplish all of your goals alone.
If this simple explanation of this law sounds like your parents'
admonition to you that "you reap what you sow," in this life, there's a
great reason for that. Because it is.
The law ascertains that when you give freely -- free from grudges . . .
free from turning act into an obligation . . . free from making it a burden
. . . then you'll be rewarded beyond your wildest expectations. What
you have given . . . . at least the value of it . . . will bless you in the
future.
In fact, you'll discover as you practice this amazing discipline that not
only will the value of what you freely gave come back to you. But it is
multipled several times over.
Why do I mention this now, at the start of this particular chapter and
dealing with this specific topic?
Seriously review your goals. Seriously look at your life. You don't live
in a vacuum, isolated and detached from others. You'll discover -- as
you get serious about your health plan to develop those super perfect
abs -- you will need to ask someone for help: a family member . . . a
friend . . . the local personal trainer at the gym.
You'll find that people will be much more willing -- and very gracious
at that -- to help you, if you've already paved the way using the law of
reciprocity.
Now before you start pulling out your wallet, you need to know you
don't have to pull out $50 bills and start passing them around to create
goodwill and kickstart the law of reciprocation in your favor.
KICKING THE LAW

INTO MOTION: IN YOUR FAVOR
Something as simple as a complement can -- and will -- start that
wonderful effort working in your favor. Merely complimenting your
wife on tonight's meal . . telling your kids how much you love them . . .

or giving a pleasant word of thanks to the personal trainer you use at

the gym is all you need to do. 46
Start it today, right now if you can. This very habit generates
immediate results that will not only increase your energy -- believe it or
not! -- but also boost your confidence.
All you may simply have to say to someone is "I appreciate your help.
Thank you." You'll be utterly astounded at how this simple phrase --
spoken sincerely -- can open the floodgates of genuine goodwill in all
of your endeavors -- even in your quest fro great abs.
In fact, why not use this technique on an individual at the gym who you
really don't know. Even though you don't know him, you've noticed that
he's there a lot of the times you are -- and he's been working hard at
working out!
Tell him he's making progress or his efforts are going to pay off. It will
go a long way to keep his spirits up (more than you can ever know) and
that little compliment -- when delivered sincerely -- will also go a long
way to help you with your goals as well.
If you have the money and would like to contribute to a worthy cause
this is another incredibly powerful method of making the universal law
of reciprocity work for you.
And one the most amazing parts of this law is tht the amount of money
you give really doesn't matter . . . as long as you give from your heart.
Here's the deal: what comes around, goes around. So why not get on
board this cosmic merry-go-round. Start planting seeds of success
right now! Before you know it, you'll be one of the grand recipients of
the universal laws of reciprocity. Guaranteed!
LET'S GET IT GOING NOW!

We've prepared the road down which you'll travel while you're working
on finding your super perfect abs. We've sprinkled your way with
complements (sincere ones, of course!) and encouragement.

Now, before you can actually travel it, we still have some work to do. (I
know you're getting impatient, but you'll thank me for this!) 47
You may not be able to see it right now, but I guarantee you, your 20/20
hindsight will recognize it. Weight loss burning fat, building muscles
and creating abs others envy, begins simply and squarely in your head!
Whoa! Did you just say "in your head." I can hear you exclaim this now.
And, yep. That's exactly what I said. It all begins with your decision to
begin it . . . your resolve to continue it . . . and your determination to
reach your goal. In other words, it's all in your mind.
REAL CHANGE
BEGINS WITHIN
Sounds like Yoda talking to Luke Skywalker, doesn't it? Be that as it

may, that statement is true. And you're about to see just how true it is.
The level of your success has absolutely nothing to do with your current
weight . . your lack of a six pack of abs now . . . or any book -- even this
one -- that tries to convince you of the need to change.
Nope! That decision has to come from you . . . and not from some well-
meaning relative or peer pressure at work.
Only when you've made the decision to change and you know exactly
why you want to change, will you see that transformation is not only
possible, but will occur.
The accompanying question now becomes: How do I know when I've

truly made the decision to change my life and transform my health and
my body?
I'm worried this might lead down another blind alley, like so many
other attempts to lose weight before.
First, the very fact that you're concerned about this possibility indicates
a sincere desire to succeed. But, beyond this, I'm about to inundate you
with questions that will clarify just that in your mind. By the time I get

done with you, you'll know beyond a shadow of a doubt, whether this is
your time to develop that six pack. 48
Every single individual who desires to get some abs, has very personal
reasons of his own, I'm sure you're no different.
WHAT ARE YOUR REASONS?

In order to assess your desire to change and to successfully challenge
you to set out on the journey for better abs, I may have to poke around
a bit to get a feeling of your self image. Pardon my intrusion.
But let's cut to the chase and try to make this as painless as possible for
you.
When you look at yourself in the mirror, do you honestly like what you
see?
But more, importantly, let me ask you this:
When you look in the mirror, can you honestly say that's the image you
expected to see?
Or do you still imagine yourself about 10 . . . 20 . . . or even 50 pounds

lighter? Do you wonder where this overweight and dumpy person
came from?
Just about everyone who begins this quest for the super perfect abs
asks that question: Where did he come from? How did I get here? Is
that really me I see in the mirror?
Before you go any further, have a trusted friend take a photo of

yourself. As painful as it may be, you're going to appreciate having it
when you've reached your goals and you have developed strong and
health abs.
If you're still unclear on your specific reasons for transforming your

body, answer the questions below. Okay, so some of them might be
labeled as "leading" questions. But if your life lacks any of these

characteristics, consider that reason enough to start your quest for

those abs. 49
1. How do you really and truly feel about yourself?
2. Are you pleased with the physical image of yourself? Does it match
the one you're currently holding in your mind?
3. Are you confident and sure of yourself?
4. Do you have all the energy you'd like?
5. What are the ultimate consequences of continuing your current

dietary and exercise habits?
6. What type of future would you truly like to experience?
Once you answer these questions -- and answer them honestly -- your
reasons for developing healthy, strong abs, building useful muscle and
burning fat will become crystal clear.
And these reasons will not only be your beacon on the road to change,
they'll transform themselves into your ultimate goals -- a holy grail, if
you will -- of your new transformational progress.
REASON? CHECK.
GAME PLAN? UH . . . ALMOST!
You've got your reasons for working towards your six pack of abs. Now
you need a game plan. Oh, sure, that's what this book is -- at least a
portion of your game plan.
Your next step in molding your mind for success is to delve into the
most important and specific accomplishments you could possibly hope
to achieve . . . no, the gold you "intend" and will indeed achieve . . . on
your quest.
For the sake of pure manageability, let's choose seven important,

specific accomplishments you'd like to see occur in your progress.

Don't rush through this exercise. And don't take this task lightly. You'll
soon discover these accomplishments will become your goals. 50
Specificity and thoughtfulness are of vital importance. What you decide
here lies at the very core of your personal success. (How's that for
pressure!)
CAN'T THINK OF SEVEN?

Not to worry! Here's a hint though. The more you can identify the
better.
Do you need to lose a specific amount of eight? Do you need to get

your cardiovascular system -- or your heart rate and circulatory system
-- whipped into shape?
Or perhaps you're excited at the prospects of actually defining and

seeing your abs! (That is an exciting thought, isn't it?)
I'M GOING TO SIT DOWN . . .

AND WRITE MYSELF A JOURNAL?!
These are the types of statements you're developing. Now that you've
got your list of accomplishments, you're going to buy yourself a journal
and write them down in there!
Follow these couple of rules when you do this. Always, always, always,
write these in the present tense. Always, always write these in a
positive manner. And always, always give your goals a deadline.
Let's say during this period of your quest, one of your accomplishments
is to lose 20 pounds of fat. You'll want to write it something like this.
I am losing 20 pounds of fat in three months.
Believe it or not, this is a powerful affirmation. Write it down in your

journal. As you read through the rest of his book and give your long-
term goals more thought, you quickly break this goal into more
manageable, attainable goals. Take that 20 pounds, for example, and
break it into what you can safely lose in one week.

Now you have a long-term and a short-term goal. Wasn't that easy (and
rather sneaky, don't you think?) 51
Do this with all of your accomplishments. This is not a five-minute

process. Think carefully about how you're going to phrase each
accomplishment to make it a powerful affirmation and goals - long-
term and short-term.
CONGRATULATIONS!
YOU'VE GOT A MASTER PLAN!
Now you have a master plan! And don't worry if this takes you a day . .
.several days . . . a week or more . . .to put this into place.
Remember, the title of this chapter is "molding your mind." While

you're deciding on the best and most manageable long and short term
goals, your mind is preparing itself for success. Your mind is agreeing
to the program . . . committing itself, as it were to the program.
Don't become concerned that during this time you haven’t changed
your diet much or even begun exercising seriously. Right now, as you
carefully form your goals, you're also coaxing the most important
aspect of your entire journey into the project: the unlimited power of
your mind.
Once you've harnessed this incredible potential and have your mind
fully in agreement with your accomplishments, you become
unstoppable!
But wait!
We’re not done yet!
Not be a long shot!
Let's review quickly what you do have at this point and how you're
using it.
1. You've got a list of no more than 7 reasons why you want to see your
abs once again!

2. You've taken these reasons, written them in a positive tone, and

created 7 positive affirmations. 52
3. For each of these affirmations, you've assigned dates. Now we're

talking long term goals.
4. And you've broken your long-term goals down into more

manageable targets to shoot for. And you've suddenly created short-
term goals.
5. And most importantly, you've bought a journal -- and wrote all this
down.
6. And yes, now you're dedicating yourself to reviewing these in the

morning when you wake up and in the evening before you sleep.
But, don't stop there. Make it a point to rewrite these goals out daily.
The best time is right before you go to sleep at night. This allows them
to settle into your subconscious. And then your mind can fully digest
them and move forward on accomplishing them.
But there are still a few more tricks we've got to help with visualizing
your new self. Let's start with the most exciting of them.
VISION BOARD
Have you ever heard of a vision board? I hadn't until the last few years.
And now I use (at least) one regularly.
A vision board is in its own way self explanatory. It's a potent tool that
helps you actualize your vision It's simple to make -- yes, you're going
to "construct" it too. And it's even simpler to use.
Start with a large piece of poster board. You'll need scissors and either
tape or some type of glue or paste.
Now gather old magazine or newspapers and even catalogues. You're

about to cut pictures that correlate with your goals. Want to look good
in a bikini again? Then find a picture of a woman in one. Cut her out
and place this image on your vision board.

Trying to eat as healthy as possible while on this plan? Cut the most
mouth watering healthy entrees in all those magazines. Paste them in 53
various areas on your board.
Do the same with exercise goals! Find pictures of people who are thin -
-looking good in their clothes -- and are exercising. And then just find
people who are dressed to the nines, are healthy looking and are
having a fabulous time of their lives.
Now, hang the vision board in a prominent location where you'll see it
often. If nothing else place it in your bedroom so it's the first thing you
see in the morning and the last item you see before nodding off to sleep
at night.
These are images of how you visualize your life. Allow your mind to
"dig its teeth into them," much like a pit bull dog has been trained in the
past to bite a bull and not let go. You mind indeed will soak this up --
and soon you're easing your way towards your vision. Guaranteed!
I also guarantee you'll like this concept so much, you'll be making these
boards routinely for all of your personal and professional goals -- from
your dream house to your dream job!
MAKE THE LAW OF ATTRACTION

WORK FOR YOU
Perhaps you're tired of listening to people talk about the law of
attraction. Jut about everyone is these days. Most people now just
abbreviate it: LOA.
Think these positive, wonderful, successful thoughts and the world's

your oyster. To hear some people describe it, the law of attraction is
like having your own personal genie in a bottle -- without the wise-
cracking blue apparition following you around.
But, don't toss it aside as hogwash because of all of this hype. Because
it really does work . . if you put feet to it. I'll show you what I mean in a
second.

First, you need to make sure your thoughts are in line with your goals.
In fact, those affirmations you constructed . . they're perfect to pushing 54
the law of attraction into action.
WHY?
Because the universe gives us exactly what we ask for. So if we
complain that we're fat, the universe will hear "fat" and give us more of
the same. So instead of complaining of not being able to distinguish
your abs or of not exercising enough, begin a positive thinking
campaign.
You already have the basis for it as you read your goals aloud.
Concentrate more on the things you're doing to promote your weight
loss.
And then surrender your goals to the universe as it were. You'll be

amazed. Before you know it, you'll know exactly what your next step
should be.
TRUST YOUR
INTUITION
You'll know when to take the next step. Just trust in your intuition.
You'll soon discover the universe providing you with the next --
however small they may be -- steps for action.
Your positive affirmations on your abs will attract even more positive
thoughts. And before you know it, your mind is flooded with only
positive thoughts . . . compelling rational steps and your days will be
filled with opportunities to transform your thoughts into action.
Once you align your thinking, just the right people begin walking into
your life to help you achieve a specific goal and the perfect moment.
As long as you keep your eye on your goals, and continue to listen
attentively to your intuition, you'll experience the positive side of the
law of attraction.

55
CHAPTER 6:
THE SUPER PERFECT ABS WORKOUTS
L
et me guess. You couldn't wait to get to this section and you're
peaking to see what's here even before you've read the other
chapters of the book.
And that's okay. Just be sure though not to neglect those other
chapters. I said it before in the previous sections of the book, but since
you probably haven't read these sections yet, I'll say it again (just a little
bit stronger this time).
The only way to ensure you can finish your journey to those Super
Perfect Abs is by combining an entire program that consists of both the
exercise and dieting.
You'll never ever get a six pack through exercise alone. And dieting
without exercise won't get you that lean mean healthy machine either.
Now, let me predict the next thing that will happen. You're going to
start out performing a few of these exercises. You're going to wake up
sorer than you've been in a long time the day after tomorrow.
Now, may I make a suggestion what you do when that happens? Come
back to this book and begin to read it from beginning to end. Get a feel
for preparing for your quest (seems strange since you've already have
begun). But humor me. See how your mind should be molded before
starting and examine what kinds of food work well on the Super Perfect
Abs Plan.
In that way, you definitely won't get discouraged. You're still keeping
your eye on your goal. You're still working your way towards a new
and healthier you.

56
AND NOW . . .
WITHOUT ANY FURTHER ADO
Let's jump into these exercises. The following are some of the most
effective workouts for your core muscles ever created. You'll no doubt
recognize some. Some of these are what every physical education
teacher from seventh grade on tried to get us to do. If your phys ed
teacher could only see you know!
REMEMBER THIS ONE . . .

TRIED BUT TRUE BICYCLE
I swear this one has been around since before the birth of the bicycle.
Who knows what they called it then. But it still works great at
strengthening those abs.
Specifically, the Bicycle targets the rectus abdominis as well as the

obliques -- the muscles that help to keep your waistline in rein.
1. Lie face up on the floor. Lace your fingers together behind your
head.
2. Bring your knees in towards the chest. Lift your shoulder blades off
the ground. Do this without pulling on the neck (You just knew there
had to be a catch, now didn't you!)
3. Perform the following two motions at the same time: straighten the
left leg while turning your upper body to the right, thus bringing the
left elbow towards the right knee.
4. Now, change sides. Bring the right elbow towards the left knee.
5. Alternative these moves in a "pedaling" motion like on a bicycle for

12 to 16 repetitions.

GOT AN EXERCISE BALL?

57
THEN YOU'RE ON YOUR WAY
When the exercise ball first bounced onto the sports fitness market, I
resisted its flirty, bouncing ways. What do I need a stupid ball for I
asked?
And then I started talking to people who had used one. And then I
decided to use one. But only once . . . I vowed. Because I just couldn't
see it doing me any more good than the mere exercises.
Uhm . . I was definitely wrong. I fell in love with my exercise ball. Don't
even think about taking it from me.
THE CRUNCH:
WITH EXERCISE BALL
So here's a version of the crunch featuring the exercise ball.
1. Lie face up. The exercise ball should be resting under your mid to
lower bank.
2. Cross your arms over your chest. If you'd like place them behind
your head.
3. Contract your rectus abdominis (Yep! Those ab muscles! so it lifts

your torso off the ball. At the same time, this move pulls the bottom of
your rib cage down toward your hips.
4. As you're curling up into the classic crunch pose keep the ball
steady. Translate this into meaning you shouldn't be rolling around.
5. Lower yourself back down, stretching the abs again.
Repeat this exercise for 10 to 14 repetitions to start. Then go up to as

many as 16 reps as you get better.

LEG CRUNCH:
58
VERTICAL STYLE
When you perform this exercise, you'll not only be strengthening that
rectus abdominis muscle (yep, your abs!), but you'll also be making
your oblique muscles stronger at the same time.
1. Lie on your back on the floor.
2. Extend your legs straight up. Cross your knees. (No, there's more
to this exercise than this -- trust me.)
3. Lift your shoulder blades off the floor by contracting your ab

muscles. Visualize, while doing this that your chest is leading and
reaching towards your feet.
4. Keeping your legs in that fixed position, imagine bringing your

navel (yes, that belly button!) in toward your spine just at the top of the
movement.
5. Lower your body.
6. Repeat for at least 10 reps and no more than 16.

EXTENDED ARM CRUNCH

59
Remember at the beginning of the book, we mentioned that some
fitness experts thought the rectus abdominis consisted of two parts: an
upper and a lower.
Well those same experts would tell you that this exercise works to
strengthen your upper abs. Whether we can make that distinction with
this specific muscle is still up for debate. In any case, the Extended
Arm Crunch works the abs. Go for it!
1. Lying on a mat face up, extend your arms straight out behind your
head.
2. Clasp your hands, keeping the arms next to the ears.
3. Contract those abs while you lift the shoulder blades off the floor.
4. Keep the arms straight. Avoid straining your neck as well. If you feel
neck pain at any time during this exercise, take one hand behind the
head while keeping the other arm extended.
5. Lower yourself. Repeat for a minimum of 10 reps and a maximum of

16.

REVERSE CRUNCH
60
If you had upper and lower abs, this particular exercise would help you
strengthen your lower abs.
1. Lie on the floor.
2. Place your hands on the floor or behind your head.
3. Bend your knees in toward your chest until they're bent to 90

degrees, with your feet either together or crossed.
4. Contract the abs so they curl the hips off the floor. Reach your legs
up towards the ceiling.
5. Lower your legs.
6. Repeat this for at least 10 and a maximum of 16 reps.
NOTE: This is a very small movement. Try, as much as possible, to use

your abs to lift your hips instead of swinging your legs to create the
momentum.

FULL REVERSE CRUNCH

61
This combines the use of both the so-called upper and lower abs.
1. Lie on your back.
2. Extend your legs up toward the ceiling.
3. At the same time, press your heels toward the ceiling. You should
be creating a "u" shape with your torso.
4. Lower your body down.
5. Repeat this exercise for a minimum of 10 reps and maximum of 16.
TOES, ELBOWS, PLANK

This is a great (and classic!) exercise to not only build endurance in
your abs as well as your back, but in your stabilizer muscles as well.
1. Lie on the floor, face down, resting on your forearms. Make sure the
palms of your hands are flat on the floor.
2. Place your palms flat on the floor.
3. Push yourself off the floor, raising up on your toes and resting on
your elbows.
4. Keep your back flat and in a straight line from your head to your
heels.
5. Tilt your pelvis. Contract your abdominals. This prevents your rear
end from sticking in the air.
6. Hold this pose for at least 20 seconds and up to 60 seconds. Repeat

this for a minimum of 3 reps and a maximum of 5 reps.

STRENGTHEN YOUR CORE

62
If you're browsing through the internet and find some exercises marked
as strengthening "core muscles" take a look at them. These exercises
work many of the same muscles -- even down to your abs!
Here's an example of a good one.
VARIATION OF THE
ABDOMINAL CRUNCH
1. Lie on your back. Place your feet on a wall in order that your knees
and hips are bent at a 90-degree angle.
2. Tighten your abdominal muscles. (You can easily do this by pulling

or navel or belly button in toward your spine.)
3.Raise your head and shoulders off the floor. Don't strain your neck.
4. Cross your arms over your chest instead of the classic pose of
locking them behind your head.
5. Return to the start position. Repeat a minimum of 4 and a maximum of

8 times.

THE BRIDGE
63
Borrowed from a classic yoga pose, this exercise goes a long way to
work many of your major core muscles.
1. Lie on your back with your knees bent.
2. Keep your back in a "neutral" position. Do not arch your back and
do not press it into the floor.
3. Don't tilt your hips. Tighten your abdominal muscles. You can do
this by pulling your navel toward your spine.
4. Raise your hips off the floor until your hips are aligned with your
knees and shoulders.
5. Hold this pose for three deep breaths.
6. Return to the start position. Repeat a minimum of 3 times and a

maximum of 6.

ABDOMINAL PRESS
64
SINGLE-LEG STYLE
Core muscles and abs are strengthened.
1. Lie on your back. Bend your knees.
2. Keep your back in a neutral position. Do not arch your back and do
not press it into the floor. Avoid tilting your hips. Tighten your
abdominal muscles. You can do this easily by pressing your navel
toward your spine.
3. Raise your right leg off the floor, so your knee and hip are bent at
right angles (90-degrees). Rest your hand on top of your right knee.
4. Push your hand against your knee. At the same time use your
abdominal muscles to pull your knee toward your hand. Keep your arm
straight. Hold this for three deep breaths.
5. Return to the start position.
6. Repeat these steps using your left knee and your left hand.
Variations of this exercise:
Opposite hand/knee:
1.Start with the original pose above
2. Push your right hand against your left knee while you're pulling your
knee toward your hand. You'll be pushing and pulling across the
center of your body.
4. Repeat this exercise using your opposite hand and leg.

Hand on outside of knee:

65
1. Start with the original position.
2. Push your right hand against your left knee while pulling your knee
toward your hand. You'll be pushing and pulling across the center of
your body.
4. Repeat this using your other hand and leg.
DOUBLE-LEG ABDOMINAL PRESS

Don't try this one until you're comfortable doing the single-leg
abdominal press.
1. Lie on your back with your knees bent. Keep your back in a neutral
position. Do not arch or press your back into the floor. Also, avoid
titling your hips. Tighten your abdominal muscles. You can do this by
pulling your navel (you know your belly button) downward toward your
spine.
2. Raise your legs off the floor one at a time. Make sure your knees and
hips are bent at a 90-degree angle. Rest your hands on top of your
knees.
3. Push your hands against your knees. At the same time use your
abdominal muscles to pull your knees toward your hand. Keep your
knees toward your hands. Keep your arms straight.
5. Return to the start position. Repeat. Do a minimum of 3 and a

maximum of 5 reps.
Variation of the double-leg abdominal press:

Opposite hand:
66
1. Start with the original position.
2. Place each hand on the opposite knee. Be sure you place it toward
the inside of the knee.
3. Your arms will cross over each other. Push your hands against your
knees. At the same time, pull your knees toward your hands. Hold for
three deep breaths.
4. Repeat this for a minimum of 3 and a maximum of 5 reps.
Hands on outside of knees.
1. Start in the original position.
2. Place your hands along the side of your knees.
3. Use your hands to push your knees forward, while creating

resistance by pushing your knees away from the center.
4. Hold this for three deep breaths.
5. Repeat a minimum of 3 and a maximum of 5 reps.
SEGMENTED ROTATION
I'm totally hooked on this exercise. It's not only helped to strengthen
my abs, but it helps to ease the pain I used to have in my lower back.
1. Lie on your back with your knees bent. Your back should be in a
neutral position. Tighten your abdominal muscles. The easiest way to
do this is by pulling your navel or belly button inward toward your
spine.
2. Keep your shoulders on the floor. Let your knees fall slowly to the
left. Take your knees only as far as it's comfortable. You should feel a
stretch, but no pain.

3. Hold this pose on the left side for three deep breaths. 67
4. Return to the start pose.
5. Repeat the exercise moving your legs to the right.
6. Do this for a minimum of 5 reps and a maximum of 8.
QUADRUPED WORKOUT
You might already be familiar with this one already. If so you're
already repeating the benefits!
1. Start with your hands and your knees on the floor in a kneeling
position.
2. Place your hands directly below your shoulders. Align your head
and your neck with your back. Tighten your ab muscles by pulling
your navel inward toward your spine.
3. Raise your right arm off the floor and reach ahead. Hold for three
deep breaths. Lower your arm.
4. Repeat this process using your left arm.
5. Raise your right leg off the floor. Tighten your trunk muscles for
added balance.
6. Hold this pose for three deep breaths. Lower your right leg.
7. Repeat this process with your left leg.
8. Do each of these a minimum of 3 and a maximum of 5 reps.
NOTE: Need an added challenge? Raise your left arm and your right
leg at the same time. Repeat this using your right arm and your left leg.

Side Plank
68
Not only does this classic exercise work your oblique muscles, but it
helps to stabilize your body as well.
1. Lie on your left side.
2. Raise yourself onto your left forearms.
3. Place your left shoulder directly above your left elbow. Keep your
should, hips and knees in alignment. Rest your right arm along the side
of your body.
2. Tighten your abdominal muscles. Hold this pose for three deep
breaths.
4 Repeat this exercise on our right side.
Need an added challenge? Balance on your left hand. Raise your hips
from the floor, extend your right hand toward the ceiling. Hold this for
three deep breaths. Then repeat the exercise in this manner on the
right side.
And finally . . .
Here are a couple of "core" challenges you may want to try

occasionally. When you can do these exercises regularly, its time to
pat yourself on the back.
MOVIN' ON UP
Some people call this one The Ball Exchange, I like to call it "Movin' On
Up!" When you can do this one with the least amount of effort, you
know you're "movin' on up" to a healthier, stronger you. Ready for the
challenge?
This exercise uses your entire body, involving not only your core
muscles, but also your arms and legs. And let's not forget that you're
also working those wonderful inner thighs!

This particular exercise is a lot more difficult that it appears, so be sure

you only lower your legs and arms as far as you comfortably can without 69
arching your back off the floor. Also, keep the range of motion small if
you have to. Slowly build to the proper strength and endurance to
perform the exercise in its entireity.
1. Let's start by lying on your back. You legs are pointing straight up.
2.Hold the exercise ball in both hands; arms extended above you.
3. Place the ball between your feet. Squeeze them to keep the ball in
place.
4. Lower both your arms and your legs down towards the floor. Get
them as close to the floor as possible without arching your back.
5. Bring your arms and legs back up. Take the ball from between your
legs.
6. Now, lower your arms and legs down towards the floor again.
Continue this, exchanging the ball between your hands and your feet
for a minimum of one set and a maximum (initially at least) of three.
Each set should contain between eight to 12 reps.
7. I can't emphasize this enough: avoid arching your back at the

bottom of the movement. If you're having any difficulty with that
portion of the exercise, place a rolled up towel under your hips and
bend your knees. You may also want to only lower your arms and legs
a few inches from each other to start instead of all the way to the floor.
SUPERMAN
1.Lie on your stomach with a rolled towel or small pillow under your
hips to support your back. You may also want to use a folded towel in
order to support your head.
2. tighter your abs.
3. Raise your right arm off the floor. Hold this for three deep breaths.
4. Lower your right arm.

5. Repeat this exercise with your left arm. 70
6. Raise your right leg off the floor. Hold this pose for three deep
breaths.
7. Lower your right leg.
8. Repeat this exercise with your left leg.
9. Do a minimum of 3 and a maximum of 5 reps.

71
GLOSSARY
Abductors -- Outer-thigh muscles, located on sides of your hips. These
muscles are vital for lateral movement and stabilization.
Active Rest -- Sounding more like an oxymoron than anything else, the
term refers to time off from regular training. The active in this term
means that the person should still keep up with his other hobbies, or
sports involving some degree of physical activity.
Adductors --Muscles of the inner thigh, they help pull your legs back
toward your body as well as to stabilize your hips and your pelvis.
Amino Acids -- The main material of you body's cells. They're the
building blocks from which proteins and muscle are made.
Antioxidants -- These are chemical compounds that neutralize the

cellular-damaging effects of free radicals. In addition to slowing the
growth of the aging process, they are said to create health through the
warding off of stress and even cancer.
Body Composition --the percentage of your body weight made up of

fat as opposed to lean mass.
Calorie -- Unit of measure to calculate energy derived from food.
Carbohydrate -- Along with protein and fat, one of the three major
macronutrients. It's the main source of energy for you body.
Carbohydrates are mostly sugars and starches which your body breaks

down into the simple sugar of glucose, which in turn feeds the cells.
There are four calories in every gram of carbohydrates. 72
Concentric -- Lifting portion of resistance exercise, when the muscle

shortens or contracts.
Eccentric -- No, it doesn't mean, in this instance at least, odd

characteristics that make a personality unique. Rather the term refers
to the lowering portion of resistance exercises when the muscle
lengthens.
Fascia -- Connective tissue surrounding any muscles it interacts with

joints, and attaches to the bone. Holds the body together and gives it
structure and shape. Fascia organizes and separates, providing
protection and autonomy for your muscles.
Fat -- Along with carbohydrates and proteins, one of the three

macronutrients your body needs for good health. Possesses antioxidant
properties. You can find two major types of fat: saturated and
unsaturated.
Flexion -- the bending of a joint so its bones are brought closer

together. This is a physical position that decreases the angle between
the bones which form the joint are closer together. The opposite of this
is called extension or straightening (Can't medicine say anything in
simple language anymore?)
Fructose -- The type of sugar found in fruits and vegetables.
Glucose --Also known as dextrose this is the simple sugar found in the
blood serving as your body's main source of energy.
Glutes -- Groups of muscles also called rear hips or butt.
Glycemic Index -- This is the measure of a single food's effect on the

blood sugar levels over a specific period of time. A food that registers
as high on the glycemic index raises the blood sugar levels quickly,
resulting in possible fluctuations in energy level and mood.
Glycemic Load -- A measure of a food's portion size on blood sugar

levels over time. The glycemic load is calculated by taking a food on

the glycemic index and multiplying it by the number of calories. The

exact formula is this: (Glycemic Index x .01) x calories per serving. 73
Glycemic response The cumulative effect of all foods eaten at one time
on the body's blood sugar level over time.
Glycogen -- Most immediately available source of stored fuel in your

body. Composed of sugar, stored in the liver and muscles, it releases
glucose when the cells require it.
Grazing -- Philosophy of eating smaller meals through the day instead

of eating three larger meals throughout the day.
High Fructose Corn Syrup -- You may also hear it referred to simply
by its initials: HFCS. This highly processed sweetener was popularized
in the 1990s by food manufacturers looking for a cheap substitute for
cane sugar. Found in soft drinks condiments, and breads, to name just
a few of the foods. HFCS raises blood sugar levels quickly. Then just as
quickly the blood sugar levels crash. This makes the body hungry for
even more high glycemic food.
Ilitibial Band -- If you think this is the latest in alternative music, you're
about to be disappointed. Instead it’s a tick band of tissue on the side
of your leg, extending from the thigh down over the knee, and
attaching to the tibia or shin bone.
Isometric -- a contraction in which there is no change in muscle length.

When you lift a dumbbell for example, to a particular height and hold it
there the muscle is in an isometric contraction.
Lean Body Mass -- Your total body mass less the fat mass. Lean body
mass includes all muscles, bones organs and water content.
Mass -- A term usually used to designate muscle size, as in muscle

mass.
Muscle Failure -- The point at which during an exercise your muscles

are fully fatigued where they can not complete an additional rep.
Negative phase of repetition -- The eccentric segment of a muscle

contraction. Emphasizing the eccentric or negative portion of the rep

promotes greater damage to the muscle. An example of a negative

phase is the lowering of the weight to the chest during a bench press. 74
Overtraining -- The point at which an athlete overreaches for too long.

Chronic overtraining causes the body to stop making any progress and
in fact may reverse some of the gains made in both strength and muscle
mass. Can increase risk of injury or disease. Early signs of
overtraining include increase resting heart rate, difficulty in sleeping
increased sweating and an unexplained change in emotions.
Passive stretching -- Activity in which a partner assists in moving your

joints through their ranges of motion.
Pecs -- Slang for pectoralis muscle.
Rectus Abdominis -- Casually called the abdominal muscle or abs, a

long flat muscle running down the front of the abdomen. Each side is
divided by the linea alba, or white line. Abs are mainly a flexor of the
trunk.
Rotation -- Movement of a bone around it longitudinal axis
Rotators -- Muscle that rotate part of the body.
Tendons -- Most inelastic tissue in body, whose job it is to attach

muscle to bone. Cannot be stretched.
Thoracic Extension -- The capacity the upper back has for bending. A
simple test: Lie face down on the floor. With your chin on the floor, and
your arms outstretched and your thumbs together, lift your arms off the
ground. Your aim is for approximately 15 cm.
Transversalis -- The deepest abdominal muscle. Arising from what is

called the Poupart's ligament, the iliac crest, the lower ribs and the
lumbar fascia.

75
REFERENCES
The Abs,
http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/AbA
natomy_8.htm,
Side Plank, http://www.mayoclinic.com/health/core-

strength/SM00047&slide=12 , accessed 29 Nov 09
Phillips, Bill, Body for Life, HarperCollins Publishers, 1999, New York
City, New York.
Oz, Mehmet and Roizen, Michael, You on a Diet, Free Press, New York
City, New York, 2006


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Hidden Secrets of Super Perfect ABS

How To Get Them, How To Keep Them!

Chapter 1: Help! Where Are My Abs? I Can't See Them

Chapter 2: Preparation: The Greater Part of Success

Chapter 3: Nutrition and the Super Perfect Abs Diet

Chapter 4:The Incredible Power of Your Mind

Chapter 5: Super Perfect Abs Workouts

How To Get Them, How To Keep Them!

You might have bought this book as a challenge. More of a challenge

You're going to fail miserably . . . and improving the shape of those

But your portrait on my wall of "the unprepared" has absolutely nothing

How To Get Them, How To Keep Them!

ARE YOU READY

How To Get Them, How To Keep Them!

How To Get Them, How To Keep Them!

Specifically, if you're a man your waist should be 40 inches or less. A

SO WHAT ARE THE ABS?

Another reason you really should familiarize yourself with some of

How To Get Them, How To Keep Them!

A large tendon-like sheath -- called the "linea alba" in medical terms or

YOUR ABS HELP YOU FLEX;

How To Get Them, How To Keep Them!

But unlike their counterparts, the internal obliques then additionally

WHY ARE THE

How To Get Them, How To Keep Them!

We haven't talked about the transverses abdominis. The deepest layer

The transverse abdominal muscle isn't involved in any spinal motions.

THE HIP FLEXORS

Specifically, the hip flexors are composed of the following muscles:

How To Get Them, How To Keep Them!

A powerful set of muscles, this group very often overtakes the

How To Get Them, How To Keep Them!

you need to consciously isolate the abdominals when you perform

An excellent of what I mean is the full sit-up. And this is especially so

Of course, a little preparation before you jump into your journey is

How To Get Them, How To Keep Them!

How To Get Them, How To Keep Them!

THE LIFE OF A ON-AGAIN, 14

How To Get Them, How To Keep Them!

If your ultimate decision of a snack is between a banana and a Twinkie,

The idea is to prepare your system by at the very least, slowly

How To Get Them, How To Keep Them!

BEYOND THE KITCHEN:

START A CONTAINMENT POLICY

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It doesn't have to be an elaborate record. In fact, the quicker you can

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GOT COFFEE CREAMER?

REDUCE YOUR SODA INTAKE?

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USING WHOLE WHEAT BREAD?

YOU'VE STRUCK OIL!

How To Get Them, How To Keep Them!

NOW LET'S LOOK AT YOUR

You're going to be tempted -- very tempted -- to jump right into an

So just how do you know what's too much?

It would be a shame and far too disappointing to get everything in line

How To Get Them, How To Keep Them!

And a little preparation is certainly a small price to pay!

MOLDING YOUR MIND FOR SUCCESS

How To Get Them, How To Keep Them!

Now, you're on your way to sure-fire success. You're aligning your