101 Tips To Get Six Pack Abs
Contents
1. There are many theories most of them false out there about how to get six pack abs Never be afraid to disagree with a so called expert Always ask them to show you the evidence Try things out for yourself and see what works for you 8 Randomly Flex For No Reason When sitting at work or watching tv try to brace your abs as hard as you can like you are preparing to take a punch to the gut Don t suck them in just try to tighten and flex them as hard as possible Hold for 30 seconds then rest for 30 seconds Perform 5 10 sets Research has shown that bracing in this fashion trains the abs much better than spinal flexion 9 Avoid Starvation Diets Your metabolism will go into survival mode and shut down causing your body to store fat 10 Feed The Muscle Muscle will help you maintain a high metabolism which in turn will help you burn more fat 7 The6Pack 38 5 com 11 Avoid Fat Loss Pills Newsflash The ripped fitness models amp bodybuilders you see in the ads do not use these 12 Frequency Intensity amp Rest Abs are a muscle just like any other So the harder you train them the more rest they will need Always respect the relationship between training frequency and intensity volume regardless of what muscle you re training 13 Prioritize By Goals Ab goal dense more muscular abs train abs 2X per week high intensity 6 12 sets 10 15 reps Ab goal maintenance mode train abs 3 4X per week moderate inte2. For this reason alone building the upper abs is usually pretty easy but as a result the lower abs can get neglected Focus more on training your lower abs exclusively because lower ab training will still give you amazing upper abs as well One of my favorite lower ab exercises is hanging leg raises 89 Stop Doing Thousands Of Reps remember when doing 1000 crunches a night was cool It seems like everyone was doing 1000 crunches a night back in the day and it was generally accepted as the best way to go to get ripped six pack abs Unfortunately for us we had it all wrong back then After taking this sort of pounding for a while your abs just stop responding and overtraining your abs like this can significantly increase your risk of injury see tips 1 and 2 In order to effectively work your abs and avoid overtraining keep your reps around 20 or less and add resistance to increase the difficulty level if 20 reps is too easy 90 Maintain Strict Form And Go Down Slowly always use a slow and controlled descent when train my abs This method will carves deep into your abdominal muscle fibers and helps sculpt them So always try to use good form a natural tempo a slow descent and a controlled full range of motion Don t flop around like a fish out of water all this does is make you look like a clown and does absolutely nothing for your abs 91 Contract Flex And Squeeze An often overlooked and underutilized method of enhancing y
3. Renegade Dumbbell Row Forearm Plank Sumo Deadlift to Curl Windshield Wipers L Pullups Chin Ups and Front Squats 56 Go Gangster Add these seldom used exercises to your routine Sledge hammer slam Alligator crawl plate pushes windshield wipers kettlebell slams 57 Keep Your Ab Workouts Short You don t have to spend an hour doing abdominal exercises in order to build rock hard six pack abs in fact you can get in a great abdominal workout in just a few minutes as demonstrated in this 6 minute ab workout OM MIDSTOGEUSINRACKIADS ities SOCreraH 58 Beware False Prophets Seems like everywhere you turn these days a new guru comes out with a shiny brand new way to get six pack abs Six pack abs aren t rocket science there are millions of dudes running around in Africa right now with ripped abs who have never even touched a weight done a single crunch or pounded a single scoop of protein powder Save your money 59 Abdominal Exercises Are Overrated Let s face it With the right diet 80 90 of you could probably sit on the couch never touch a weight never do any cardio and still get lean I am also a firm believer that you can probably squat deadlift military press and pull up chin up your way to six pack abs without ever doing a traditional abdominal exercise See 58 above if you aren t convinced 60 Don t Be A Part Time Champion Once you get in shape don t let yourself go and become an
4. See 77 79 Don t Always Trust Bodybuilders Most bodybuilders are good people and have a ton of great friends who are bodybuilders However the fact remains many of the top bodybuilders in the world use steroids and other physique enhancing drugs to achieve their world class physique don t judge people who choose to use drugs that s just part of the game One of the things that bothers me however is when I see people promoting supplements and preaching training and lifestyle methods other than what they use themselves I m sure you have heard it all before lift heavy eat big take creatine get 8 hours of sleep train hard eat clean etc etc bla bla Honestly none of that mumbo jumbo ever worked for me did my own thing Listen you can t always listen to your heroes Most of the top bodybuilders all use steroids and other drugs to push their physiques past their genetic limits Like said before this doesn t mean that they are bad people taking drugs is just what they have to do to be competitive in the bodybuilding industry The moral of the story is what works for them probably won t always work for you 22 ities SOCreraH LL 80 Don t Always Trust Fitness Models Before all of the bodybuilders who got mad over 79 try to bash me for being honest I m going to call myself out before you have the chance Listen up people Fitness models are good people but they have a job to do They get paid
5. away for free to your visitors They will love the content and you will have happy readers who will come back for more would love to hear what you like about this book and also what you didn t like Your feedback is very important to me because my ultimate goal is to make this report a tremendously valuable resource for you Feel free to contact me at any time at info the6packsecret com and will reply within 24 48 hours Yes always respond If you have general questions about my Six Pack Abs Program you can find the answers to those on the frequently asked questions FAQ page www the6packsecret com faq 31 The6Pack 3a com Did You Like It Then Why Not Share It If you think I made the world a better place by creating this report and making it available totally FREE then why not do your friends a favor and spread the word to them They would LOVE you for it and so would I Simply click on the image below to automatically retweet this report to all of your followers on Twitter Click Here To I ll get an reply when you retweet this report so I ll know when you do it And You Can Also Share It On Facebook which will make you look even cooler GlicktereTo ar snar Share On Facehook Thanks for helping me out Jamin Thompson 32
6. every workout is boring and lame 54 Just Say No To Blood Sweat amp Tears Most people think you have to be covered in blood sweat tears and vomit at the end of the workout if you re going to lose fat and get ripped This notion is totally false and it s mostly all marketing hype from trainers trying to sell new and never before seen workout programs really think this concept has turned into a really annoying Badge of Honor in most gyms these days Honestly though you can lose fat and build a badass physique by simply eating right doing basic compound exercises walking and resting It s a shame most people don t want to hear that Sure you ve gotta train with intensity but don t be a dumbass and over train Sorry but Crossfit amp Pukefest Style Bootcamps are not the holy grail of fitness Sue me if you disagree really don t care You can do 10 000 reps per session using your new badass workout but I d bet 10 000 that can probably still kick your ass Oh wait and I m probably still more ripped too Don t believe the hype Note If you re offended by what just said and downloaded this report looking for hugs you re in the wrong place If you found this PDF report by accident and actually need a real hug please click here 16 The6Pack 38 5 com 55 Use Crunchless Abdominal Exercises Some of my favorite crunchless abdominal exercises are Mountain Climbers Plank
7. foreign invaders and processing these foods puts an intense burden on your liver The liver has several metabolic functions including glucose metabolism protein metabolism waste metabolism fat metabolism detoxification bile production and more so if your liver isn t functioning at its peak or is slowed down due to ingested toxins your fat loss and muscle building efforts will suffer So be sure to avoid all foods that put additional stress on the liver so it can function properly and keep you healthy strong and lean 11 The6Pack AG com 31 Train For Your Body Type If you re 6 foot 2 and 170 Ibs your fat loss plan will be much different than someone who is 5 foot 10 and weighs 250 Always remember what works for one may not work for another 32 Rage Against The Machine Keep it real you know you can t sprint outside on a track at full output for 60 seconds straight ten times in a row Can you So why pretend your 60 second sprint treadmill interval workout is effective Who are you kidding Get outside and get moving 33 Avoid False Prophets Regardless of what the nerdy dude who reviews every study tells you certain techniques to get ripped have worked for countless people and will continue to work until the end of time Website owners and trainers who have no abs and who tell you not to do stuff that has worked for thousands of ripped people over the course of history need not be taken seriously In f
8. out of shape fat ass again What s the point 61 Don t Be A Crybaby We all know that dieting and training can be tough especially when you re trying to get ripped There is no need to tweet and post status updates on Facebook every 2 seconds about how much you hate training and dieting because we already know it sucks All of that negative energy could be channeled into something positive instead Something like squatting Or helping others 62 Stay Positive Regardless Getting ripped isn t easy and there are bound to be setbacks on the road to success Be endlessly positive with yourself never listen to the haters and always believe you can do it Feel free to tweet me if you need an extra dose of motivation or a swift kick in the ass 63 Train Your Ass Off know those ripped fitness models you see working out in the fitness magazines and on tv in the ab gadget infomercials are smiling the entire time they are doing the workout but in real life these people are training harder than most people can even imagine and their workouts are nothing to smile about Disclaimer See 54 above if you still aren t sure what overtraining means 64 Don t Be The Local Gym Evangelist Sure you have probably made some great progress by using these tips how can you not right lol but you don t need to waste valuable time in the gym yapping about it Stay focused and handle your business Trust me if you have enough oxygen left in you
9. to promote products Period Did that fitness model get ripped using the supplement that they are no sponsored by It s doubtful Does the product from the infomercial work as advertised Maybe Did the fitness model use the product in order to get ripped Probably not Should you buy the Ab Blaster 9000 because Fitness Model X said it was awesome while exhaling and wiping his or her brow and perfectly simulating exhaustion from a real workout That s your call ps that exhaustion scene was probably rehearsed and shot 50 times or more before they got it just right Whew Don t sue me 81 Stop Dieting And Just Eat Healthy When you begin a diet you have failed on day one Why Because a diet is a short term solution to a long term problem don t care how ripped you got from your diet if you lost 25 pounds on the diet and then rebounded and gained 35 pounds back later sorry but that s an epic fail People are so caught up these days with their diets and even brag about them as if being on any particular diet is a badge of honor Ooo I m on Paleo or Ooo I m on Atkins or Ooo I m on The BloodType diet or Ooo I m on World Famous Trainer X contest prep diet the list goes on and on Honestly though it s not that serious always laugh at all of the ridiculousness see and hear about what and how people are eating these days Just friggin eat healthy people It s that simple See 70 76 77 82 Eat Bison h
10. Jamin Ti hompson s 10 MIRS OGEN The6Pack 2975 com Legal Notice Copyright Jamin Thompson The6PackSecret com All Rights Reserved International Copyright No part of this e book may be modified reproduced transmitted or sold in any form or by any means electronic or mechanical including photocopying recording or by any information storage and retrieval system without the expressed written permission from Jamin Thompson We have unique tracking codes embedded designed to detect illegal distribution of this e book and the download links Do not risk breaking international copyright infringement laws and getting yourself in major trouble Fines start at 150 000 and include a possible prison sentence upon conviction Copyright and illegal distribution violations will be prosecuted foe T FBI ANTI PIRAC WARNING You are FREE TO SHARE this special report with others You may not however extract content from edit or offer this report for sale in any way 2 tite S6CreraH Medical Disclaimer This book is supplied for educational and information purposes only and as experienced in this subject matter as the contributors are no claim or opinion in this program is intended to be nor should be construed to be medical advice Always consult with your doctor before making any changes to your diet and nutrition program Readers are advised to consult their own doctors or other qualified healt
11. act you should laugh at them LO MMIDSTOGEUSINRACKIADS The6Pack AG icom 34 Always Train To Get Stronger remember when men still trained like men and when people moved big iron to gain size and strength remember when they used to walk or run on off days to maintain their conditioning and bodyfat levels Nobody did four weekly 30 minute circuits of swings burpees and snatches You know why Because that shit makes you small and weak pumps you full of cortisol destroys your joints and negatively affects your strength training Just like my dude Jason Ferruggia says It ain t strength training unless you re gettin strong Quit doing these over hyped over marketed wussy style fat loss circuits to try and get ripped and load up the bar like a real man 35 Focus On Health First and Looks Second Sure it would be cool to sport rock hard six pack abs and have everyone give you nice compliments and comments 24 7 but what s the point if you ruin your health in the process Don t be one of the ripped posers who gets ripped using unhealthy methods and ends up taking 10 years off of his or her life doing it Focus on your health first and let the physical chips fall where they may Cheaters never prosper Health is wealth You get the point That could have made a cool rap song 36 Do Cardio Outdoors Don t be one of those people who drives 30 minutes across town to go walk on a treadmill or ride a
12. ails the eye test Don t buy it 21 The6Pack AG icom 77 Shop Like A Cave Man When you go to the grocery store try to look for foods that would have only been available to our ancestors thousands of years ago That means you should try to stock up on lean meats preferably grass fed meats organic veggies amp fruit whole grains like oatmeal and raw nuts If you feed your body real food like this you ll be well on your way to that magazine cover level physique you can be proud of 78 Don Be A Fitness Freak Are you one of those fitness freaks who gets really anal and eats 12 7 almonds at each meal or weighs everything you eat including protein powder down to the ounce can tell you right now that if had to live like this would just give up trying to be healthy right this second Life is supposed to be fun and living life like that would totally suck That s why I use the KISS method when it comes to nutrition Keep It Simple Stupid There is no reason to complicate your nutrition to the point to where it takes over your life and you start freaking out if you ate 13 almonds instead of 12 7 Will that 0 3 of an almond really destroy your entire diet plan REALLY What usually do is just portion out my foods l Il have some protein chicken bison fish etc that s about the size of my fist then about a cup of carbs like oats or yams a dash of fat and unlimited veggies It s so easy a cave man could do it
13. as readers in over 50 countries Now there are a ton of posers online so don t really expect you to believe a word I say just yet but just to show you a little physical proof that what I m talking about isn t just a bunch of crap here are a few recent photos of myself Oh and here s an unprofessional self portrait for all of the doubters and skeptics out there who may think my abs are painted on pardon the mess was moving 5 IO MMINSTOGENSIXIPACKANS fa tile CS CretaH i The stuff I m about to share with you works I am living proof of that And it works so well that am not ashamed to take off my shirt whenever someone calls me out or show everyone what type of workouts I m actually doing or diet plan I m following unlike the ripped posers you ll find on other websites who do nothing but talk about research and never actually tell you what they are doing to get ripped Just so you know use the same workouts nutrition strategies and tips outlined in this report just about every day They work for me and they have also worked for the thousands of other people who have read my eBook or blog and put these tips into action So when you read through this report today you ll know that what you are reading isn t BS fluff or filler it s actually real info that you can take to the gym and use right now to improve your physique know for a fact that when you get to the end of
14. cetin and zeaxanthin Red vegetables like red peppers and radishes contain powerful nutrients such as lycopene ellagic acid quercetin and hesperidin to name a few And lastly white vegetables like garlic ginger onions and shallots are loaded with EGCG beta glucans lingans and SDG that provide powerful immune boosting activity 25 Don t Trust The Burn Don t rate the effectiveness of any particular ab exercise based on the level of the burn you feel while doing the exercise Your six pack abs development strategy should not consist of doing a ton of reps feeling the burn and then feeling sore Sure this strategy may make perfect sense based on common logic but it is highly ineffective when analyzed using biomechanics 10 The6Pack AG icom 26 Defy Logic amp Use Non Ab Exercises There are a ton of exercises that strengthen and shape the core and surprisingly most of the best ones aren t even traditional ab exercises A few good examples of these non ab exercises that will help improve your six pack abs are back squats chin ups power shrugs sumo deadlift to curls thrusters depth jumps jump squats and front squats Get on it 27 Cycle your carbs For example have a High Carb Day followed by two medium carb days and one no carb day and continue that cycle for 30 days until you notice fat loss will discuss carb cycling in more detail in the next installment 28 Avoid Fals
15. e 6 Pack Secret www The6PackSecret com PS feel free to drop me an Email or Facebook or Tweet me and let me know how this report may have helped you so can brag about you on my websites always love to hear about your success 28 The6Pack 3875 com ABOUT THE AUTHOR My name is Jamin Thompson and I m a full time help others get fit online dude and pro fitness model based out of sunny Los Angeles California From Hobby to Profession It doesn t seem like that long ago but way back in 2005 when first started writing online fitness programs for people had no idea it would ever go this far It all started with a simple goal To help people know that probably sounds cheesier than a triple cheese pizza at Dominos but it s true was on a mission and my goal was to change lives These days you can usually find me trying to help people get healthy and into the best shape they can possibly can Some of my readers have told me that have become their inspiration because of my amazing recovery from a debilitating and almost deadly intestinal disease In case you don t know the story during my sophomore year in college was diagnosed with Crohn s Disease and after being really sick for two years lost over 40 pounds of hard earned muscle but was able to heal myself using natural whole foods and real nutrition Now try to help others get healthier leaner and stronger using the same pr
16. e Health Foods Not everything at Whole Foods is healthy and many products labeled as health foods can significantly increase your risk of developing degenerative diseases like arthritis cardiovascular disease hypertension and diabetes as well as increase your belly fat Watch out for imposters and be sure to read all labels carefully 29 Eat Living Not Dead Foods In other words eat foods that are alive and unaltered by man A perfect example is fresh organic spinach It grows from the ground and man doesn t make it in a food processing plant Living foods like fresh spinach will improve your health and dead foods aka man made dead foods like processed cookies will take away from your health Your body can use the natural antioxidants phytonutrients fiber vitamins and minerals found in unaltered living foods to keep you healthy as well as keep your body functioning at its peak Consuming living foods regularly is very important when trying to get ripped 30 Respect Your Liver As stated above man made foods are dead foods and the consistent consumption of dead man made foods i e processed cookies cakes donuts chips sugary drinks etc wreaks havoc on the human body Not only are these types of foods generally very toxic but they are almost instantly stored as fat Your body also views substances like bleaching agents alcohol many over the counter drugs food additives preservatives and chemicals as
17. eating a bunch more veggies with that chicken breast than you usually do Finding a perfect balance can be challenging and confusing at first but a good way to approach it is to try to maintain an 80 alkaline and 20 acid ratio This means that in order to maintain a healthy balanced pH your diet needs to contain approximately 80 alkaline forming foods and 20 acid forming foods 97 Focus On Getting Stronger For many people low rep strength training 6 8 reps can be more effective for getting ripped than fat loss circuits where you do a ton of reps using lighter weights The reason for this is simple circuit training is completely useless if you re too weak to benefit from it So if you re going to optimize your fat loss efforts and get ripped it will typically require you to get stronger first BEFORE you start circuit training Light weights zero power output no results Don t believe the hype 98 Avoid Catabolism Take a quality BCAA supplement before doing cardio My favorite BCAA supplement brands are Optimum Nutrition and Prograde 99 Stay Humble Even if you re the most ripped person on earth nobody will care if you treat them like crap act cocky or behave like an asshole Always remember where you came from fatass We all saw those before pictures 100 Try To Keep It Fun When training starts to really suck it may be time to take some time off and recharge the battery am a firm believer that your workout
18. em more than 2 or 3 times per weekly is usually just overkill usually train my abs 1 or 2 times per week at THE MOST Sometimes I ll even go for weeks without doing a single ab exercise Note If you would like specific ab workout frequency recommendations based on your goals see Tip 13 95 Drink Water l m sure you ve probably heard this one 1000 times before but I m going to tell you once again Our bodies are over 70 water and drinking water is essential for optimal health Water helps prime the body for fat loss and it can also help flush out harmful toxins Not drinking enough can increase your risk of water imbalances dehydration lowered strength levels in the gym various diseases and more nasty stuff Drink between 640z and 1280z of water daily depending on your body weight This is pretty simple stuff and really hope nobody asks me any ridiculous water macronutrient questions amp See Tip 78 and Tip 85 26 tie SOCreraH 96 Stay Alkaline When training to build six pack abs many people get stuck using unhealthy depletion diets various macronutrient loading diets etc and in the process disrupt the body s natural acid alkaline balance and become overly acidic This is quite common with high protein diets You see proteins are acid forming foods and we must eat alkaline forming foods fruits veggies etc to neutralize the acid wastes from protein consumption This means that you should probably be
19. est immediately following your workout can significantly impact how you recover If you fail to optimize your post exercise nutrition your muscles remain in a state of constant breakdown for hours on end and you definitely don t want that to happen As an added sour note when your muscle fibers are damaged muscle glycogen replenishment is dramatically reduced So you may also get incredibly sore And that sucks Big time But there is good news though No I didn t just save a bunch of money on my car insurance by switching to Geico The good news is that you can help reduce muscle damage and soreness simply by consuming a combo of carbohydrate and protein before and after you workout This unique pre workout combo helps to prevent some of the muscle damage that happens during exercise and in the hours following your workout Sorry if you were expecting some groundbreaking new revelations here It s actually quite simple just like the rest of these tips recommend using post workout protein amp carb ranges between 0 4 to 0 6g carbs Ib body weight and 0 1 to 0 3g protein Ib body weight 85 Listen To Your Body If you re hungry eat If you re not don t If you re thirsty drink If you re not don t If you re sleepy go to bed If not stay up If you re too sore injured etc to workout stay home If you re craving fruit you probably need the nutrients If you think this tip is silly you re probably an idi
20. h professionals regarding the treatment of medical conditions This publication is designed to provide accurate and authoritative information with regard to the subject matter covered It is sold with the understanding that the publisher and the contributors are not engaged in rendering health nutritional fitness or other professional advice If fitness advice or other professional assistance is required the services of a competent professional should be sought The contributors do not accept any responsibility for any liabilities resulting from any decisions made by purchasers and or readers of this book The author publisher and contributors shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual The author publisher and contributors shall not be held liable for any loss damage or injury caused or alleged to be caused directly or indirectly by any action treatment or application of any workout method or food discussed in this manual The user assumes all risk for any injury loss or damage caused or alleged to be caused directly or indirectly by using any information described in this course The information or products mentioned in this book are not intended to diagnose treat cure or prevent any disease The respective authors of the book and the author make no representations about the suitability of the information contained in this guide for any
21. han drinking Coke or Pepsi Seriously Note you re still cool if you re drinking raw fresh fruit amp veggie juice using a juicer 20 The6Pack AG icom 73 Avoid Soy amp Soy Products Soy aka edamame if you re female has been hyped up as a health food for YEARS but I refuse to eat it The reason avoid it is simple Soy acts as a phytoestrogen so it is recognized in the body as estrogen see no reason to give my body a hormonal surge of estrogen and definitely don t want to disrupt my natural hormone levels Why risk the man boobs amp mood swings Just saying 74 Ditch The Microwave It s so easy to just fire up the microwave because it s quick and convenient but are microwaves actually safe Some research has shown that cooking food in the microwave causes severe molecular damage to the food so when you eat that particular food the food can cause abnormalities in human blood and immune systems While this research isn t 100 proven microwaves do produce radiation which is absorbed by water molecules in the food This makes the water molecules vibrate and produce heat which essentially heats up the food Regardless of the safety issue microwave cooking kills most of the nutrients in the food anyway so if you are trying to eat healthy and get ripped heating your food up in the microwave defeats the entire purpose Try steaming your veggies or eating them raw Perhaps our grandparents had it right w
22. hen they used to heat our food up in the oven 75 Don t Be A Protein Powder Whore These days it is so easy to get caught up in the hype and become a protein powder whore can t even lie those supplement ads can really suck you in But sadly protein powder doesn t even come close to a real steak or a real chicken breast when it comes to bodybuilding nutrition Sorry It just isn t even close Remember protein powder is just a supplement like any other and should be used as such Don t replace real food with magic powder brochacho 76 Eat Real Food This is pretty much a just follow up for 75 above If you aren t sure what a REAL FOOD is here is a surefire way to test it out Just look at the ingredients If there are more than three or if there is even ONE ingredient that you can t pronounce or have no idea what it is chances are that food isn t real For example if you re buying chicken from the grocery store and you look at the packaging and the ingredients say something like this Chicken breast with rib meat water seasoning salt sugar food starch modified maltodextrin spices dextrose autolyzed yeast extract hydrolyzed corn gluten soy wheat gluten proteins caramel color polysorbate 80 xanthan gum onion powder garlic powder paprika chicken fat chicken broth natural flavors plant and animal source extractives of paprika modified potato starch and sodium phosphates etc you ll know it f
23. ighly recommend eating bison once or twice per week because it provides the body with a variety of essential vitamins and minerals plus a ton of amino acids primarily carnosine and carnitine which can aid in energy metabolism and fat oxidation Don t get caught up though and start pounding bison every day to try and beat the system the gastro intestinal and cardiovascular backlash could be huge from the red meat overload Be smart about it see 67 83 Use Stevia As A Sweetener When it comes to sweeteners Stevia has a TON of benefits over other types of sweeteners For one it has a long line of safety data to back up its use and it doesn t pose any added risks for diabetes and insulin resistance like some other sweeteners can And two when you re dieting down to get ripped six pack abs you ll probably end up getting a nasty sweet tooth Stevia can help you fight through the nastiest sugar cravings without posing any added health risk Add Stevia to your healthy kitchen arsenal asap 23 The6Pack AG icom 84 Achieve Protein Synthesis If you want to build six pack abs you ve got to train with intensity The downside to this is that intense exercise can cause muscle damage Bummer This damage is the result of catabolic hormones released in response to exercise and mechanical stress to your muscle fibers combined with the depletion of glycogen Got all that Good If you re still with me this means that the nutrients you ing
24. inciples used to help me amaze my doctors by making a full recovery after they told me would be on drugs for the rest of my life and share that information with anybody who is serious about improving their health amp physique Over the past 10 years have been blessed with the opportunity of being able to help hundreds of people in person through workshops my website and over on my blog Shameless Plug I m also the creator of The6PackSecret com and author of the internationally popular eBook The 6 Pack Secret As of today the book has thousands of readers world wide and has been sold in over 50 countries and is one of the most popular e books about six pack abs and fat burning on the internet to date 29 tile CSCCretaH i Don t worry I m not one of those quick fat loss or buy my exotic supplement guys There is no expensive equipment to buy or any sort of angle here either All I m saying is that do have a book well an eBook program actually that can and will help you lose your belly fat put on a bit of muscle and help you radically transform your physique Heck I ll just come out and say it the book will help you achieve fitness model quality abs and you ll make all of your friends jealous I m not joking around And if you re not sure who am or why you should listen to me let me just say that have been recognized as a Platinum Expert Fitness Author by ezinearticles com and have had my fitne
25. ins minerals enzymes and many other powerful nutrients including phytochemicals which have been shown to even fight cancer If you have been reading my blog for a while you ll know that recommend eating at least 50 of your food raw Honestly it is just healthier that way Raw veggies are full of vitamins minerals enzymes fiber and bulk because they are living foods As an added bonus there are 20 active vitamins needed by your body as well as 17 minerals and trace elements and raw fruits amp veggies can provide them all The most efficient way to consume these nutrients is via raw juices so go out grab a juicer and get crackin 24 Pound Veggies Following up on 23 above shouldn t really need to remind you how important veggies are for your health and physique but here are a few reasons to start eating more veggies asap just in case you ve been living on mars for the past 1000 years Green vegetables like asparagus spinach leafy greens zucchini and broccoli typically contain important stuff like beta carotene calcium folate vitamin C calcium chlorophyll lutein fiber and zeaxanthin Orange amp Yellow vegetables like carrots yellow peppers and yellow squash are loaded with vitamin C lycopene potassium beta carotene zeaxanthin and flavonoids Purple amp Blue vegetables like purple cabbage and blackberries are chock full of nutrients like vitamin C flavonoids fiber ellagic acid lutein quer
26. know about you but eating dry chicken broccoli and brown rice six times a day every day flat out sucks Just don t do it Any diet is boring without variety but even more importantly when we lack nutritional variety we can t supply the body with all of the nutrients that it needs to remain healthy strong and lean Most diseases are associated with a nutritional deficiency of some sort so it is very important to add variety to your diet so that you can get the full spectrum nutrients that you need to remain healthy get stronger and get ripped six pack abs If you re ripped on the outside but also all ripped up on the inside what s the point Trust me on this one meat 71 Let Nature Work Its Magic To Heal We tear our bodies down when we exercise In order to recover efficiently and keep our bodies consistently burning fat and building muscle we must eat properly get enough sleep and supply the body with the nutrients that it needs to repair tissue 5 bucks says you probably already knew this one 72 Don t Drink Processed Juice Let s face it If you are older than age 5 and still drinking juice well it may be time to move out of your grandmothers basement All jokes aside packaged juice is pure garbage and loaded with tons of sugar Just like drinking a large soda juice will give your blood sugar a huge spike and then send you crashing down with no energy Can you say tired all day Drinking packaged juice is no healthier t
27. l per week Don t go crazy though when you carb load be sure to stick to healthy carbs like brown rice yams sweet potatoes and oatmeal The6Pack 85 com Are You Liking This Report So Far Why Not Share It With Your Friends Just Click On The Image Below To ReTweet This Report To Your Twitter Followers Now WP rexmeet Mis Ropon And You Can Also Share It On FaceBook By Clicking On The Image Below 46 Carb Up Often If You re Lean If you re lean up to approximately 10 bodyfat if you re male or 16 bodyfat if you re female don t be afraid to have a high carb carb load day every 4 5 days or so instead of just once per week 47 Cheat Meals Aren t For Everyone If you re 20 bodyfat or above you should avoid cheat meals until you get under this percentage 48 Carb Cycling For Dummies Here s a basic carb cycling schedule if you re just starting out Have 3 4 medium carb days 1 2 low carb days 1 2 high carb days On medium day carbs will be around 1 1 5 grams per pound of body weight on low days carbs will be at 0 3 80 grams per pound of body weight and on high carb day carbs will be at 2 3 grams per pound of body weight 49 Don t Be A Fatty On carb load days be sure to keep your fat intake low recommend 20 grams or less 15 The6Pack AG icom 50 Don t Overcardio Never do cardio for more then 46 60 minutes per session If you have a lot of fat to lose and need to do more cardi
28. nch away fat 19 Lose The Blubber First The real key to building a shredded six pack is simply losing all the excess bodyfat that is covering your abs Everyone has ab muscles the only problem is that for 99 9 of the population those abs are covered by a layer of blubber If you lose the fat that s when yov ll see your abs Period 20 Train Your Entire Body Use a more total body approach that focuses primarily on compound movements smart cardio and then use abdominal exercises as a finishing touch 21 Don t Be A Diet Nazi Be sure to add variety to your diet and throw in some delicious healthy recipes instead of eating boring chicken asparagus and brown rice every meal Gross 22 Eat More Fruit Don t listen to the idiots who advise against eating fruit when trying to get lean Most of them probably have awful constipation vitamin amp mineral deficiencies and a 3rd grade level knowledge of nutrition The sugar or fructose you consume in fruit will not dictate whether you re successful at losing fat and getting ripped If you re eating clean calories and getting sufficient amounts of protein vegetables and fibrous carbs then 3 to 5 servings of fruit per day my recommended amount is not going to prevent you from losing belly fat and getting ripped In fact it will help the cause 9 The6Pack 38 com 23 Drink Raw Juices It s no secret that raw fruits and vegetables are great sources of vitam
29. nsity 4 8 sets 15 25 reps Ab goal injury prevention train abs 5 7X per week low intensity 1 3 sets 50 100 reps 14 Cardio Can Be Overrated Cardio won t always help you lose weight Losing fat or weight loss is primarily a function of creating a caloric deficit the amount of cardio you do isn t really important at all Cardio is just one of the tools you can use to create and or increase your daily caloric deficit OM MIDSTOGEUSINRACKIADS The6Pack AG icom 15 Cardio Duration Does Not Matter Don t be one of the silly people who constantly complain or brag about how long they spend doing cardio each day Who cares if you do 8 hours of cardio per day if you are still in a calorie surplus at the end of the day Remember what s important when trying to lose fat and get ripped a caloric deficit 16 Use An Ab Wheel This is one of the most underrated seldom used yet highly effective abdominal exercises out there 17 Focus On What Matters Do ab exercises that will activate upper and lower rectus abdominis external amp external obliques the most while keeping the areas that often take over the movement during traditional ab exercises hip flexors and lower back having minimal movement 18 Don t Kid Yourself If you have a body fat percentage that is too high to see any visible abdominal definition training the abs directly is not the most efficient approach to building six pack abs It s impossible to cru
30. o try to break it up into two parts morning amp evening For example do 30 45 minutes in the morning before breakfast and 30 45 minutes in the evening The negative effects of doing too much cardio suck lowered power output increased cortisol muscle loss strength loss overuse injuries boredom 51 Walk It Out Low intensity long duration cardio walking is the best option available for those who are concerned with losing size and strength This one of my favorite fat loss methods and is also a favorite of many great bodybuilders i e Dorian Yates Walking has the least negative effect on your size and strength gains and and it will also improve your insulin sensitivity Walking will also allow you to eat more calories while also keeping you lean especially when you are in mass gain mode recommend walking for 45 60 minutes per session Doing the stanky leg optional 52 Power Walk Just like those crazy women you see strutting it out in the mall walking cardio isn t supposed to be a slow stroll through the park You ve got to haul ass and try to keep your heart rate around 65 Don t think that just because say you can walk to lose fat that you can just go out there and walk like you re taking a romantic stroll on the beach 53 Step Up Your Walk Game Try walking with a weighted vest a sled up hills through canyons up stairs over rough terrain pushing a baby stroller if you re a mom etc Walking on a treadmill
31. ot Just sayin 86 Avoid Side Bends Just like any other muscle the abs also respond when stimulated with resistance So unless you want to make your waist wider avoid side bends at all costs Skip the dumbbell side bends weight plate side bends or any other silly side bend exercise You do not want to end up with a waist that looks blocky and wide Note many trainers out there disagree with this tip and that s cool everyone is entitled to their own opinion Honestly though even if you think this is a great ab exercise which it isn t just avoid it anyway because it makes you look like an idiot No really It does 24 tite SOCreraH 87 Maintain A Good Tempo As with any exercise ab movements should not be jerky fast or out of control A good tempo must be maintained throughout the entire movement in order for the exercise to be effective An ideal tempo would be 3 0 1 where the first number refers to the lowering phase of the exercise the next number is the pause and the third number is the lift For example a crunch done at 3 0 1 you would take 3 seconds to lower yourself no pause then one second to crunch upward Note know referenced a crunch here but don t recommend crunches for everyone If you have back problems you probably want to avoid doing crunches and sit ups completely See Tips 1 and 2 88 Focus On The Lower Abs Just about every abdominal exercise or motion involves an upper abs contraction
32. our abdominal training is to flex the muscles while you train them You can t just go through the motions you need to squeeze hard while you perform any ab movement 25 tite SOCreraH 92 Train Abs With Intensity see way too many people go through a super intense workout only to finish up the workout by training abs while goofing off and just going through the motions Seriously why not use the same level of intensity to train your abs that you would use when you train legs or arms If you re going to be doing ab exercises you might as well do them right Don t just throw in a few sets of ab exercises at the end of your workout and call it a day Abs are a muscle just like any other and must be trained as such Always train your abs with focus and intensity just be sure not to sacrifice form or tempo and always maintain body control 93 Don t Use Twisting Movements Performing twisting abdominal movements like holding a bar across your back and twisting is a surefire way to injure your back know Rocky was doing these types of ab workouts in his movies but twisting abdominal movements are usually much more risky than they are effective 94 Train Abs 2 3 Time Per Week This tip is a bit controversial but there is a method behind my madness You see abs are muscles too and they need time to rest and recover just like any other muscle You can train abs a bit more frequently than you can other muscles but training th
33. purpose The entire risk arising out of the use of its contents remains with the recipient The statements in this book have not been evaluated by the U S Food and Drug Administration This information is not intended to diagnose treat cure or prevent any disease In no event shall the respective authors of this book and or the author be liable for any direct consequential incidental special punitive or other damages whatsoever By reading and following the principles in this guide you acknowledge that you have read understand and agree to be bound by these terms and conditions 3 The6Pack 3a 5 i com This Book Is Dedicated To The hardworking dedicated and committed individuals that wish to inspire others through the transformation and perfection of their bodies To the man or woman who seeks the truth and wants to improve their health body and mind You can do anything you put your mind to believe in you Jamin Thompson 4 OM MIDSTOGEUSINRACKIADS The6Pack 37875 com Intro Hi there Jamin Thompson here Thanks for downloading this FREE report 101 Tips To Get Six Pack Abs Before we get into my best tips to get six pack abs let give you a bit of my background I want you to be able to trust me that the tips am about to share with you actually work am a professional fitness model and also the author of the best selling eBook The 6 Pack Secret found at www The6PackSecret com which h
34. r Digestive Health Many health experts agree that most diseases begin in the gut and tend to agree Everything starts with digestion and maintaining a healthy gut flora balance is incredibly important especially considering all of the crap that s in food these days Unfortunately digestive health is one of the most overlooked issues in health amp fitness today and it shouldn t be that way Honestly don t think that there is a single component thats more important than digestive health when it comes to maintaining a healthy lifestyle Seriously And if you know me at all you ll know that could probably talk about this subject for days on end I have had my own battles with GI health but I ll have to save it for future posts In the meantime strongly suggest you add some probiotics and digestive enzymes to your rotation asap 68 Eat Plenty Of Fiber If you re one of those people who skips out on fiber because you think you don t need it or that s for old people or it s embarrassing to take a fiber supplement stop kidding yourself right now Not only will fiber keep your bad cholesterol levels down and provide satiety while you diet down but it also drastically improves GI function and digestion Again can t stress enough how important good digestion is when it comes to maintaining overall health see 67 and building six pack abs So be sure to include plenty of fiber with each meal good sources incl
35. r lungs after your set to yap it up at the water cooler you probably aren t training with enough intensity make a dent in your abdominal fat at all Don t worry though brochacho you can always tweet your gym buddies your six pack secrets later Note This may be more of a how not to be a tool tip but it will still help you train more efficiently which will help you in your quest for six pack perfection 18 The6Pack 38 com 65 Avoid Pussification This is a memo to all of the male readers Fellas the Pussication Movement must stop now When you enter the gym you aren t there to look cute You aren t there to shake your ass or do balancing tricks on silly blue balls you should already know that blue balls suck anyway You are there to do manly shit You are there to throw weight around Preferably heavy weights Trust me when tell you whatever your goal is fat loss muscle building six pack abs maintenance hardcore old school strength training will make a bigger difference than anything else REGARDLESS Not dance workouts silly toning circuits or any new hyped up sexy or cutting edge workout bullshit you may see out there 66 Do Squats Is there a better exercise out there for building your entire body think not Doing squats creates an anabolic environment within the body gets you stronger helps you get leaner and the movement works the entire body Nuff said 67 Pay Attention To You
36. s should not have to completely suck unless you re training for a UFC fight which you are not 101 Read My Blog Regularly This is obviously the best tip out of the entire bunch Duh So don t fight it Hit up www PerfectBodyRx com soon B The6Pack 33875 com FINAL THOUGHTS really hope you enjoyed this FREE Report and soaked in some very valuable information that will help take your training conditioning health and physique to the next level The most important part of the process is arming yourself with the CORRECT knowledge and just because this report was free do not discount the information A lot of people have already put these tips to the test could have probably sold this report and made some money off of it but chose to offer it for free because want you to know that there are better ways to eat and train than you may have been led to believe And I want you to know that whether you have lousy genetics have wacked out hormones which trigger fat storage if you have been doing the wrong kind of cardio taking the wrong supplements or just been plain lazy you now have the power to fix each and every one of those issues and transform your physique into a masterpiece Hopefully you will put these 101 tips to good use and use them to blow beyond all expectations and start LIVING LARGE Buckle up it s going to be a fun ride To your success Toy Jamin Thompson Pro Fitness Model Author Th
37. ss articles published in many popular fitness magazines and websites across the world am a regular writer amp contributor to bodybuilding com as well as a professional and internationally published fitness model You can check out my portfolio and work on JaminThompson com also have free downloadable workouts and meal plans as well as a ton of free articles on My Six Pack Abs Website Thanks for taking the time to read this little about me bit and hope you enjoyed this book Feel free to contact me anytime by email at info jaminthompson com or by visiting www JaminThompson com Don t forget to check out my blog www PerfectBodyRX com Oh and one last thing let s be friends on Facebook and Twitter love social networking so if you have any health and fitness questions or have any feedback about this report just send me a tweet usually reply in 60 seconds or less acy Click the buttons to go to my pages S tile SECR i IMPORTANT Before You Continue Feel Free To GIVE AWAY And Distribute This Report for free WITHOUT My Permission In fact encourage you share this report The only thing ask is that all of the content must remain in tact and be un altered Feel free to share and forward this report to friends family or co workers who would benefit from the information shared here Also if you have your own website blog e zine or newsletter feel free to give this report
38. stationary bike at the gym for 30 minutes What is the friggin point of that Why not just hop on a real bike and ride outside You ll save yourself at least an hour of time and get a better workout in the process It s BASIC 37 Too Much Cardio Can Make You Fat Moderate to high intensity steady state cardio can cause surges in cortisol which can lead to massive losses in size and strength Try to do moderate to high intensity cardio 2 3 days per week max for around 30 minutes each session and try to avoid the conventional 5 7 days of moderate to high intensity cardio per week at 60 minutes per session 38 Do Cardio Before Breakfast There is no need to get overly scientific on this one because this is definitely a no brainer Hint most of the top fitness models and bodybuilders in the world all do their cardio in the morning before eating breakfast Just FYI by the time you finish reading analyzing and processing all of the studies out there regarding this topic you could have already finished your morning cardio workout and been one step closer to getting ripped Don t ask dumb questions just friggin do it 13 tile S CretaH i 39 Cardiovascular Health Wins Don t be one of those lame meatheads who only lifts weights and ignores all the other components of fitness Walk run hike bike play pickup basketball flag football etc for at least 30 minutes several times per week Your heart will thank you in the end Trivia ques
39. this report you ll be totally pumped up about what is actually possible for you Honestly if this baby doesn t get you fired up and motivated don t know what will Anyways the title of this report pretty much explains what this PDF is all about so let s get straight to the tips tile ES CreraH i 101 Tips To Get Six Pack Abs 1 Floppy Discs Are So 90 s Repetitive loaded spinal flexion places excessive loads on the lower back and is one of the leading causes for disc herniation 2 Don t Crack Under Pressure Traditional sit ups can place over 700 pounds of compression pressure on the spine and can also lead to disc herniation 3 There Is No Magic Bullet No magic pill potion powder or injection will overcome a crazy lifestyle improper training and poor nutrition 4 Don t Be A Skinny Poser Just because you re skinny doesn t mean you have six pack abs Abs are muscles too and should be built just like any other muscle Having low body fat does not equal have a six pack 5 Don t Put Abs On A Pedestal Abs aren t special Train abs the same way you d train arms or chest Use intensity overload them be consistent keep it simple and train them once or twice per week max 6 Prioritize Your Weaknesses If your abs are your worst body part don t train them last train them at the beginning of your workout when you have the most focus energy and motivation 7 Don t Listen To Experts
40. tion if you and a steroided out 275 pound bodybuilder who can barely run for 30 feet are both getting chased by a bear who do you think the bear will run down and eat first Exactly 40 Wear A Weight Vest A brisk 30 minute walk with a weight vest is a great cardiovascular workout especially when walking hills Do it 41 Drag A Sled This is another form of cardio that burns a ton of calories builds muscle and isn t the slightest bit boring or easy Do it 42 Avoid Being Too Detail Oriented Sure it s cool to follow your workout and diet program to a tee but there is no such thing as the perfect program Sometimes you need to just step your game up and put in work Stop worrying about doing or eating the perfect amount of sets reps calories etc Who cares 43 Keep Your Diet Basic Stick to organic grass fed meat avoid factory farmed meat fish that isn t farm raised cage free eggs free range chicken as well as organic fruit veggies nuts and seeds 44 Macronutrient Mayhem Here s a basic daily macronutrient outline Eat approximately 0 8 1 0 grams of protein per pound of bodyweight roughly 100 200 grams of carbs depending how much you weigh and 20 50 grams of healthy fats such as olive coconut and fish oil per day 45 Implement Carb Loading amp Carb Cycling always say Cheat On Your Diet Not Your Girlfriend So if you re 19 bodyfat or less try to have one cheat meal or one carb load mea
41. ude apples pears raspberries broccoli brussels sprouts oats spinach kidney beans navy beans and almonds etc recommend eating between 20 25 grams of fiber daily Note It can be difficult to get all of the fiber you need from foods sometimes so highly recommend using a fiber supplement You can find the fiber supplement use here 19 The6Pack AG icom 69 Never Cook Food With Oil Never fry foods or use heated oils to cook food This goes for olive oil as well know a lot of people mistakenly believe that cooking with olive oil is somehow healthy but in reality this practice is quite toxic Cooking any food using high heat especially heated oils can be dangerous because it can lower the nutritional value and make the food almost impossible to digest see 67 Plus cooking using heated oils even olive oil and frying is also a contributing factor to heart disease hardening of the arteries high cholesterol and even certain cancers There is a great book detailing the pros and cons of oils called Fats That Heal Fats That Kill by Udo Erasmus Inside Dr Erasmus discusses that manufacturing processes that can turn healthy fats into deadly fats and goes into great detail about the effects these fats can have on your health This book was a real eye opener for me and I highly recommend it 70 Don t Follow The Meathead Diet shouldn t even have to tell you this but you need to keep variety in your diet don t
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