secrets to the best abs ever!

8/13/2019 Secrets To The Best Abs Ever!

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Table of Contents

Chapter 1 - What Are The Perfect Abs?

Chapter 2 - You Are What You Eat

Chapter 3 - Crunches For Abs

Chapter 4 - Leg Lifts For Abs

Chapter - Le!itating Lift For Abs

Chapter " - Car#io!ascu$ar E%ercises For Abs

Chapter & - Weight 'achines For

Chapter ( - Pi$ates For Abs

Chapter ) - Change *our routine

Chapter 1+ - ,sing Enhanceent .upp$eents

Chapter 11- /eeping Your Fir Abs

Chapter 12 - The Ps*cho$ogica$ Factor


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Chapter 1 - What Are The Perfect Abs?

You ha!e probab$* been hear# about 0si% pac abs an# no it is a goo# thing to ha!e

but a* be unsure of hat e%act$* a si% pac is5 6f *ou thin that getting a si% pac

in!o$!es 7ust beer thin again5 An# beer is the $ast thing that *ou nee# hen *ou aretr*ing to get the perfect si% pac abs5

A perfect si% pac is hen *our ab#oina$ usc$es are so #efine# that the* are c$ear$*

i#entifie#5 An*one ho $oos at *our stoach i$$ see that the usc$es are e$$ #efine#

an# i$$ be ab$e to pic the out5 There are si% of the three on each si#e of *our

ab#oen an# each one shou$# $oo pronounce#5 The perfect abs are sought after ore sob* en than oen ho see to get e$$ #efine# usc$e tone5

This is not to sa* that oen shou$# not tr* to achie!e the perfect abs5 To the contrar*oen ten# to orr* ore about ha!ing a f$at stoach than en5 Woen can sti$$ ha!e

a soft $oo to their bo#* an# not a bu$* uscu$ar $oo hen the* achie!e the perfectabs using the etho#s #escribe# in this boo5 Woen shou$# not be afrai# that the* i$$bu$ up if the* practice these techni8ues5 6nstea# oen ho $oo for the perfect abs

an# fo$$o e%ercise an# #iet to achie!e this i$$ $oo s$ier i$$ fin# that their c$othes

fit better an# i$$ ha!e ore confi#ence hen earing c$othes or going to the beach5 .i%pac abs are for both en an# oen5

6n or#er to get the perfect abs *ou ha!e to e%ercise an# eat the right foo#s5 There are a

fe short cuts that *ou can tae to enhance *our usc$es an# the* i$$ be #iscusse# inthis boo5 These short cuts hoe!er are not a agic pi$$ that can get *ou the si% pac

abs o!ernight5 There is no agic pi$$ that *ou can tae that can he$p *ou gain the abs of

*our #reas in a ee5 You ha!e to be coitte# toar#s oring har# to achie!e thisgoa$5 The rea$it* is that getting the perfect abs is a$$ about har# or an# #e#ication5 6f

*ou are i$$ing to or har# to ha!e the bo#* of *our #reas then *ou i$$ be ab$e to

achie!e it5

.o no that *ou no hat the perfect abs are a$$ about *ou probab$* ant to no

h* an*one ants the perfect abs5 The* are #esire# ost$* for cosetic purposes5 Those

ho ant to $oo their best ithout a shirt or at the beach ant the perfect abs5

.oe ce$ebrities pri#e these$!es on achie!ing the perfect si% pac5 These inc$u#e stars

of the otion picture in#ustr* as e$$ as those in the sports or$#5 The* pri#e these$!es

on getting the perfect abs because the* no the har# or it taes to #efine theseusc$es5

Whi$e oen often ant to ha!e $ess #efinition an# b* nature ha!e ore fat than en

ost oen sti$$ #esire a f$at stoach an# ab#oina$ area5 The e%ercises for the perfect

abs out$ine# in this boo as e$$ as the #iet that *ou nee# to eat to achie!e the perfectabs i$$ be for both en an# oen5 Whi$e oen a* not ant the sae e%tree

#efinition these techni8ues i$$ #o the goo# as the* i$$ achie!e a f$at stoach5


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Chapter 2 - You Are What You Eat

The first thing that *ou nee# to #o hen *ou are tr*ing to achie!e the perfect abs or an*

t*pe of usc$e #efinition is to atch *our #iet5 You nee# to bu$ up on protein an# cut

out the carboh*#rates if *ou ant to attain the perfect abs5 This #oes not ean that *ouha!e to $ose a $ot of eight but it #oes ean that *ou ha!e to $ose be$$* fat hich i$$

get serious$* in the a* of *our perfect abs5 6f *ou are o!ereight *ou shou$# ant totae the tips foun# in this boo to get ri# of the eight an# or toar#s scu$pting *our

bo#*5 You i$$ not on$* $oo better but i$$ be #oing *our hea$th a fa!or at the sae

tie5 The ain thing is that *ou ant to #iet for usc$e5

.o ho #o *ou #iet for usc$e? You certain$* #o not ant to star!e *ourse$f as this i$$

not #o an*thing to he$p usc$e #efinition5 You nee# to eat sensib$* hen *ou are seeing

the perfect abs or an* other t*pe of bo#* bui$#ing5 An# ae no istae about it - *ouare bo#* bui$#ing hen *ou are $ooing for a si% pac5 This is part of scu$pting *our

bo#* usc$es so that the* $oo attracti!e an# are e$$ #efine#5

Foo#s that are high in protein are goo# for bu$ing up usc$e an# a$so $osing fat5 These

foo#s ten# to tric the bo#* into thining that it is getting ore fue$ that it is actua$$*

recei!ing5 You shou$# ebar on a high protein #iet if *ou ant to bui$# up *ourab#oina$ usc$es5 You i$$ notice that bo#* bui$#ers an# ath$etes #rin ra eggs5

Whi$e this a* be #isgusting to *ou there is a $ot of protein in those ra eggs that gi!es

the ath$ete or bo#* bui$#er strength5 The bo#* bui$#er i$$ nee# this in or#er to bu$ up5

You nee# to reain strong if *ou are going to #efine *our ab#oina$ usc$es so that *ouha!e a fir si% pac5

Foo#s that are high in proteins consist of the fo$$oing;

'eatsFishPou$tr*

9uts

LeguesEggs

A$$ of these are !er* high in protein an# i$$ he$p *ou not on$* get energ* but i$$ a$so

he$p *ou bu$ up5 You can a$so eat foo#s that are fortifie# ith protein5 This inc$u#es

foo#s that #o not nora$$* contain protein but ha!e protein a##e#5


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6t is iportant that *ou eat ore proteins in *our #iet in or#er to achie!e the perfect abs

but hen *ou eat is a$so !er* iportant as e$$ as ho *ou eat5 You i$$ ant to

consue ost of *our ca$ories in the orning hen *ou are eating to get the perfect abs5This is a goo# i#ea for an*one ho ants to sta* hea$th* as *ou i$$ en# up burning off

ca$ories that *ou consue #uring the #a* if *ou are acti!e5 You #o not ant to eat

an*thing $ate at night as this is har# to #igest an# i$$ en# up sta*ing in *our s*ste$onger5

Che *our foo# !er* e$$ before sa$$oing5 This is not 7ust soething that *ou hear#fro *our other but is soething that he$ps *ou aintain a proper eight an# a$so

he$ps *our #igesti!e s*ste5 B* proper$* cheing *our foo# *ou i$$ fin# that *ou eat

$ess an# ha!e feer #igesti!e prob$es5

@rin a g$ass of ater before each ea$5 This i$$ curb *our appetite so that *ou eat $ess5

@rining ater is goo# for *ou as out$ine# abo!e5 When *ou #rin a g$ass before each

ea$ *ou fin# that *ou eat $ess5

B* beginning to eat an# #rin right *ou are on *our a* toar#s bui$#ing ab#oina$

usc$es that others i$$ a#ire5 'ost of a$$ *ou are on *our a* toar#s not on$*$ooing hea$th* but being hea$th* as e$$


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Chapter 3 - Crunches For Abs

9atura$$* *ou i$$ ha!e to e%ercise if *ou ant to tone *our ab#oina$ usc$es5 6f *ou

#o not nee# to $ose eight *ou can use the toning e%ercises as out$ine# here in this boo

to he$p *ou get the scu$pte# ab#oina$ usc$es that *ou nee#5 6f *ou are o!ereight an#ant to $ose eight to get the scu$pte# usc$es *ou sti$$ nee# to #o toning e%ercises an#

i$$ a$so ant to or on soe car#io!ascu$ar e%ercises that i$$ be #escribe# $ater on inthis boo5

Crunches are the i#ea$ a* to tone *our abs an# are one of the an* toning e%ercises that

*ou shou$# use on a #ai$* basis to get the usc$es in *our ab#oen taut5 Crunches arethe first e%ercise *ou ant to incorporate into *our #ai$* routine so that *ou can ha!e

se%* abs5

6f *ou are a oan ho ants to ha!e f$at abs but #oes not ant to ha!e the #efine#

usc$es that *ou see on en re$a%5 Woen can get se%* ashboar# abs ithout$ooing $ie a an5 Your ab#oina$ area i$$ be f$at but softer5 An# a$though theusc$es i$$ be #efine# the* i$$ not be bu$ging $ie a an5 Woen an# en both get

#ifferent resu$ts fro e%ercise routines5 ,sing the tips an# e%ercises here i$$ get *ou the

perfect abs hether *ou are a an or a oan5

To #o crunches $a* f$at on *our bac an# bring *ou nees up so that *our feet are f$at on

the f$oor5 You i$$ then ant to put *our han#s behin# *our hea# an# pu$$ up toar#s

*our nees concentrating fu$$* on the ab#oina$ usc$es5 You shou$# iso$ate theusc$es as *ou are pu$$ing up so that *ou fee$ the strain5 You i$$ ant to #o repetitions

of ( crunches5 The first #a* *ou ight be on$* ab$e to #o to or three repetitions5


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.i#e to si#e crunches i$$ he$p to #e!e$op the si#es of *our ab#oina$ usc$es5 =ust as

*ou o!e up straight *ou i$$ a$so ant to o!e to the si#e5 .tart ith one si#e an#

pu$$ *ourse$f up to $ean toar#s that si#e5 @o ( reps 7ust as *ou ou$# ith the centercrunches5 After *ou are finishe# or on the other si#e5

6t is iportant hen #oing toning e%ercises to a$$o *our usc$es to re$a% after eachtie *ou #o *our reps of crunches5 You ant to tae a fe #eep breaths an# re$a% the

usc$es after *ou are finishe# the toning5 When *ou are perforing the crunches

hoe!er *ou ant to tense up the usc$es effecti!e$* iso$ating the so that the* i$$get tone#5

Another a* to perfor crunches for perfect abs is to $ean on one si#e an# then $ift*ourse$f up concentrating on the ab#oina$ usc$es5 This i$$ or the usc$es on the

si#es5 eeber that *ou ant to or the entire ab#oina$ area to achie!e the $oo of

a scu$pte# si% pac5 You nee# to #o both front crunches as e$$ as si#e crunches that are

perfore# on *our bac as e$$ as *our si#e to achie!e this $oo5

Crunches a* see #ifficu$t at first but i$$ soon becoe easier5 You a* ant to

increase *our repetitions as *ou continue to or on *our abs so that the* i$$ continueto be effecti!e5 The best aspect about using this t*pe of toning e%ercise is that *ou i$$

start to see the resu$ts of *our efforts not $ong after *ou ha!e ore# on the abs5 You can

usua$$* see a #ifference in *our usc$e tone after a ee of perforing these e%ercises5

Tr* to #o these e%ercises e!er* #a*5 6f *ou sip a #a* for soe reason 7ust pic up

here *ou $eft off the ne%t #a*5 @o not get #iscourage# if *ou get out of the habit5 6t is

ore iportant to get bac into the habit as soon as possib$e5


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Chapter ! - Le"tatng Lft For Abs

Another toning e%ercise that *ou can use to f$atten *our abs as e$$ as #efine the usc$es

is the $e!itating $ift5 Again *ou i$$ be $a*ing f$at on *our bac on the f$oor ith *our

han#s at *our si#es pa$s #on5 You ant to $ift both *our $egs an# *our hea# up a feinches hi$e concentrating on *our ab#oina$ usc$es5

This is sii$ar to the $eg $ifts an# the first tie that *ou attept this e%ercise *ou i$$ost $ie$* not be ab$e to get uch off of the groun#5 This can see ipossib$e at first

but as *ou continue oring at it *ou i$$ be ab$e to $ift up *our hea# an# *our $egs at

the sae tie5 Whi$e this is sii$ar to the $eg $ift e%ercise it e%ercises another part of theab#oina$ usc$es an# i$$ further or toar#s scu$pting the ab#oina$s5

When *ou are e%ercising on the f$oor toning *our usc$es so that *ou can ha!e the

perfect abs *ou shou$# ha!e an e%ercise at5 This is not on$* ore sanitar* to use butis a$so ore cofortab$e for *our hea# an# nec5 You shou$# tr* to #o these toning

e%ercises in repetitions of ( each an# or on as an* as *ou can at a tie5 @o not get

#iscourage#5 A$though these e%ercises a* see to be har# at first in tie the* i$$ getto be uch easier5 An# *ou i$$ get satisfaction b* seeing tone# an# hea$th* $ooing abs

6f *ou are o!ereight an# nee# to $ose eight before *ou can e!en see *our ab#oina$usc$es *ou shou$# sti$$ or on these toning e%ercises5 The* i$$ he$p tone *our

usc$es an# ae it easier for *ou to $ose eight5 Toning e%ercises or e$$ in

cobination ith $oer bo#* car#io!ascu$ar e%ercises to gi!e *ou the perfect abs5


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E%ercise Bie

A$$ fi!e of these car#io!ascu$ar achines i$$ or to not on$* get *ou s$ier but a$so

to tone up *our ab#oina$ usc$es5 You can use soe or a$$ of the to get the abs that*ou ant5 'ost peop$e fin# a achine that the* $ie an# sett$e into a routine5 You can

#o that to he$p *ou get *our tu* f$atter than e!er an# start to get that si% pac that *ou

ha!e a$a*s ante#5

Stair Stepping Machine

The stair stepping achine as the e%ercise achine of choice in the 1)(+s an# ors

!er* e$$ as a car#io!ascu$ar achine as e$$ as a $oer bo#* toner5 You can get *our

ab#oina$ usc$es tone# easi$* hen *ou are using the stair stepper5

When *ou first start oring on the stair stepper *ou i$$ fin# that it is #ifficu$t to sta*

on this achine for $ong5 There are se!era$ t*pes of achines5 .oe of the actua$$*

ha!e a ro$$ing set of stairs that *ou ha!e to c$ib hi$e others siu$ate the c$ibing

otion5 'ost stair stepping achines to#a* i$$ te$$ *ou ho an* stairs *ou ha!ec$ibe# as e$$ as ho an* ca$ories *ou ha!e $ost5

The first tie on the stair stepping achine *ou i$$ fin# it har# to sta* on for ore than

fi!e inutes especia$$* if it has been a hi$e since *ou e%ercise#5 6f *ou fee$

$ighthea#e# or #iDD* hen *ou are using the stair stepping achine or fee$ short ofbreath *ou nee# to stop the e%ercise right aa*5 .tair stepping is a high ipact

car#io!ascu$ar e%ercise5 You shou$# a$a*s #iscuss an* ne e%ercise routine ith *our

ph*sician before starting5

After *ou ha!e use# the stair stepper ore often *ou i$$ notice that *ou can sta* on the

stair stepper for a $onger perio# of tie5 You #o not nee# ore than 2+ inutes on thestair stepper each #a* to get the resu$ts that *ou nee#5 You can a#7ust the tension of thestair stepper to ae it ore #ifficu$t to use the achine an# increase the tension5

As *ou get better an# better on the stair stepper *ou can a$so attach $eg eights to *ouran$es so that *ou can increase the tension hen *ou are c$ibing the stairs5 You can

continue ith this e%ercise routine as *ou or to scu$pt *our abs5

As *ou are using the stair stepper *ou nee# to concentrate on *our ab#oina$ usc$es5

Your abs shou$# be first an# foreost hen *ou are using this achine to get the perfect

abs5 Pu$$ *our abs in as *ou are using the stair stepper an# eep the taut hi$e *ou are

using the stair stepper for the a%iu benefit5

6n a##ition to e%ercising *our abs *ou i$$ a$so notice that *ou can get firer $egs

buttocs an# thighs hen *ou use the stair stepper in this a*5 6f *ou $ie the stairstepper *ou a* #eci#e to purchase one of these achines for hoe5 You i$$ fin# that

the ore *ou use the stair stepper the better tone# *ou i$$ be an# the ore ca$ories *ou

i$$ burn5 6t i$$ a$so get easier to sta* on the stair stepper for the fu$$ 2+ inutes as *oucontinue5


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Elliptical Machine

The e$$iptica$ achine i$$ not on$* get *our abs in shape but i$$ a$so e%ercise the

$oer ha$f of *our bo#* as e$$ as *our upper ha$f5 The e$$iptica$ achine perfors theotions of cross countr* siing5 This is a achine that is $o ipact an# is eas* to use5

6t i$$ a$$o *ou to o!e both *our $egs an# *our ars at the sae tie5 6t is one of the

ost effecti!e a*s to $ose eight using a car#io!ascu$ar e%ercise achine an# can #oon#ers hen it coes to toning *our abs5

The e$$iptica$ achine i$$ be easier to use than the stair stepper as it is not as highipact but it #o the 7ob5 You i$$ start to notice the resu$ts right aa* but i$$ not fee$

as out of breath or as uch ipact hen *ou are using this achine as oppose# to the

stair stepper5

'an* peop$e $ie using the e$$iptica$ achine because the* can #o so ithout the ipact

to their nees an# bac that other achines gi!e5 The e$$iptica$ achine a$so a$$os *ou

to o!e *our ars bac an# forth prooting ore ca$orie burning energ*5

Again hen *ou are using the e$$iptica$ achine suc in *our gut an# tighten *our

ab#oina$ usc$es5 You i$$ fee$ the achine start to or on a$$ of the usc$es in *ourbo#*5 When *ou concentrate on a certain set of usc$es an# tighten the as *ou are

oring out *ou can then e%pect to get better resu$ts in that area5

6f *ou $ie using the e$$iptica$ achine to tighten an# tone *our abs not to ention to

$ose eight *ou a* en7o* oning this achine5 This is a fun achine to use an# i$$

or e$$ to tone a$$ of *our bo#* an# or toar#s gi!ing *ou the roc har# abs that

*ou ant5

Rowing Machine

The roing achine is one a* that *ou can a$so get *our abs tightene# up5 6t i$$ a$so

or on *our $egs buttocs an# ars5 This is a high ipact achine an# i$$ re8uire

*ou to iic the otions of roing a boat5 6t is an e%ce$$ent a* to $ose eight an# i$$he$p *ou burn ca$ories5 6t is best use# for soeone ho is reasonab$* goo# hea$th an#

not se!ere$* o!ereight5

.oe of the ne roing achines that *ou can use i$$ te$$ *ou ho uch *ou ha!e

roe# an# e!en a$$o *ou to race against other roers5 You can a$so $earn ho an*

ca$ories *ou ha!e $ost an# *our heart rate ith this t*pe of car#io!ascu$ar e%ercise

achine5 The roing achine can be har# on the nees hich is h* it is best forsoeone ho is not obese an# ha!ing troub$e ith their nees5

.uc in *our gut as *ou are roing an# *ou i$$ fee$ the tension pu$$ing on *ourab#oina$ usc$es5 As *ou continue to ro *ou i$$ note that it gets easier an# easier

each tie that *ou use the achine5 Whi$e *ou a* fin# it #ifficu$t to continue roing

for a $ong tie hen *ou first start out after *ou get the hang of this achine *ou i$$fin# that it is eas* to use an# e!en entertaining5 You a* #eci#e to get one for *our

hoe to eep *our abs as e$$ as *our other usc$es in shape5


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Treadmill

The trea#i$$ is one of the ost popu$ar of a$$ car#io!ascu$ar e%ercise achines5 6t isuse# for a$ing as e$$ as 7ogging an# running5 An*one can use a trea#i$$5


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Chapter & - Weght 'achnes For!s

You i$$ notice hen *ou go to *our g* that there are eight achines that are a#eto e%ercise the ab#oina$ usc$es5 These i$$ or in a##ition to the other e%ercises

an# routines that ere #iscusse# in this boo pre!ious$* to he$p *ou eep *our ab#oina$

usc$es in shape as e$$ as tone an# #efine the usc$es5

When *ou are using the eight achines for *our abs *ou shou$# use the e!er* other

#a*5 You #o not ant to bu$ up *our ab#oina$ usc$es but ere$* ant to tighten

the so that the* $oo tone# an# #efine#5

There are se!era$ eight achines at the g* that *ou can use to strengthen *our abs an#

tone the up so that *ou can ha!e the perfect si% pac5 To achines that or e$$i$$ cause *ou to tist an# tighten *our abs an# a$so to iic the sit up routine5 Because

*ou can a#7ust the eights an# tension on these achines *ou can e%pect goo# resu$ts if

*ou use the e!er* other #a* to tone up *our usc$es5

Before *ou use an* t*pe of eight achine at the g* *ou shou$# be instructe# on ho

to use the achine5 'ost g*s i$$ ha!e peop$e ho i$$ he$p *ou figure out ho to usea achine5 The* i$$ instruct *ou on the right a* to use the e%ercise achine so that

*ou #o so the right a*5 ,sing a eight achine incorrect$* can en# up causing *ou to

hurt *ourse$f5

Ta$ to a g* counse$or before *ou start using the achine5 As the ho *ou can use

the achine that i$$ tighten up *our ab#oina$ usc$es5 The counse$or a* e!en ha!e

other achines that can be use# for the sae purpose5

When *ou start using the eight achines *ou i$$ ant to use the $oest tension $e!e$or eight hen *ou start out5 @o repetitions of the otion as instructe# an# tr* to #o 3reps of (5 This i$$ ost $ie$* be eas* for *ou to #o hen *ou are first starting out

especia$$* if *ou are using the $oest eight or tension on the achine5

You a* not thin that the eight achine is #oing an* goo# but chances are that *oui$$ fee$ tension in *our ab#oina$ usc$es the #a* after *ou e%ercise5 You i$$ ait a

#a* an# then perfor the sae e%ercises again5 You #o not ant to strain *our usc$es

hen *ou are using the eight achines for *our abs or this can en# up #oing ore harthan goo#5 You 7ust ant to create a $itt$e tension5

After a ee of using the eight achines for abs ith success *ou can then o!e up a$e!e$ hen it coes to eights5 This a* becoe a $itt$e bit ore #ifficu$t but *ou i$$

ant to use the sae repetitions5 Be sure to use both the tisting otion eight

achines to e%ercise the si#e ab#oina$ usc$es as e$$ as the front ab#oina$ usc$eshen *ou are using the sit up achine5

Each ee hen *ou up *our eight tension on the ab#oina$ eight achines *ou

i$$ notice a change in the ab#oina$ usc$es5 You i$$ start to notice a change in the


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Chapter ( - Plates For AbsPi$ates is a t*pe of toning e%ercise that has been use# b* #ancers for near$* & *ears5


19/26

Chapter ) - Change *our routne

As *ou are oring on *our ab#oina$ usc$es *ou i$$ notice that *ou reach a

sta$eate here it sees as if the abs are not getting an* ore #efine#5 This often

happens ith #ieters as e$$5 E!er*one ho ors on $osing eight or tr*ing to #efinetheir usc$es i$$ reach a point here the* cannot get an* further ith their efforts

#espite the fact that the* are #oing e!er*thing that the* can #o to achie!e the resu$ts that

the* ant5 .o hat #o *ou #o hen *ou are at a p$ateau an# cannot $ose an* oreeight or gain an* ipro!eent in *our usc$es?

The best a* that *ou can a!oi# this prob$e is to change the a* that *ou are #oingthings5 .oeties *our bo#* gets use# to a certain routine to the point here *ou

cannot get it to perfor an ore5 When this occurs the on$* thing *ou can #o is to

change *our orout routine5

6f *ou ha!e been using Pi$ates instea# of achine eights begin using the5 .tart

changing the toning e%ercises as e$$ an# begin using another car#io!ascu$ar achine5

This 7o$t a* be 7ust hat *our bo#* nee#s in or#er to get bac into shape5 You nee# toae soe changes5

6f *ou fin# that *ou ha!e reache# a p$ateau hen it coes to *our 8uest for the perfectabs *ou shou$# use a #ifferent etho# of e%ercise to brea up the routine5 This i$$

cause *ou #ifferent resu$ts5 The sae concept ho$#s true for #ieting5 6f *ou are on a #iet

an# reach a p$ateau *ou shou$# change the routine that *ou are using to get #ifferentresu$ts5 This ors ith e%ercise as it #oes ith #ieting5 @o not continue on a p$an that

is not oring5 Loo for a p$an that is s$ight$* #ifferent to further *our 8uest for the best

$ooing abs5

You shou$# a$so atch *our #iet at this tie5 You a* ant to start eating sa$$er ea$s

ore often in an effort to get ore energ* into *our bo#*5 This is one change that *ou

can ae that i$$ he$p *ou attain the goa$s *ou ha!e for *ourse$f5

6f *ou reach a sta$eate hen *ou are tr*ing to attain the perfect abs tr* soething ne5

Tr* perforing a #ifferent e%ercise change *our orout routine or change *our #iet sothat *ou can once again start getting the resu$ts that *ou ant5


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Chapter 1+ - ,sng Enhanceent .uppleents

Enhanceent supp$eents are use# b* bo#* bui$#ers inc$u#ing those ho ant to ha!e

perfect$* e$$ fore# abs as a a* to bu$ up usc$e groth5 The a* that natura$

enhanceent supp$eents or is to increase b$oo# f$o to the usc$es an# a$$o *ou toget ore fro *our orout5 You can often get a ore intense orout hen *ou use

enhanceent supp$eents than if *ou 7ust orout ithout these supp$eents5

9atura$ enhanceent supp$eents are a#e ith herba$ ingre#ients that ha!e been use#

for hun#re#s of *ears as a a* to increase energ* $e!e$s in the bo#*5 An*one ho is

$ooing for a a* to increase b$oo# f$o to usc$es can use these natura$ enhanceentsupp$eents5 You shou$# not confuse natura$ enhanceent supp$eents ith steroi#s a

pro#uct that is create# fro s*nthetic horones an# shou$# on$* be taen un#er the

super!ision of a #octor5 Enhanceent supp$eents are a#e fro natura$ pro#ucts

hereas steroi#s that an* bo#* bui$#ers a$so tae are a#e fro cheica$$* create#horones5

'an* peop$e ho orout an# ant to bui$# usc$e bu$ en7o* using enhanceentsupp$eents as part of their orout routine5 The* can ae it easier to or out har#er

for a $onger perio# of tie an# gi!e *ou better resu$ts fro *our orout routine5


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22/26

Chapter 11- /eepng Your Fr Abs

6t stan#s to reason that once *ou ha!e achie!e# the perfect abs that *ou i$$ ant to eep

the5


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*our perfect abs an# ho *ou fee$5 You can then post that picture on the refrigerator so

that *ou are constant$* rein#e# of ho har# *ou ore# to achie!e hat *ou ha!e

achie!e# ho goo# *ou fee$ that *ou ha!e the abs that *ou ha!e a$a*s ante# an#

hat *ou nee# to #o an# not to #o to aintain the perfect abs5


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Chapter 12 - The Ps*chologcal Factor

Achie!ing the perfect abs can #o ore for *our brain than an* other part of *our bo#*5

.ure *our bo#* i$$ $oo goo# an# *ou i$$ be hea$th* $ooing as e$$5 You i$$ fee$

goo# about *our hea$th an# happ* about the a* that *ou $oo in c$othes5 But the a*that *ou fee$ enta$$* i$$ be e!en better than the a* that *ou fee$ ph*sica$$*5 This is

because *ou i$$ ha!e a renee# sense of se$f confi#ence5 9ot on$* because *ou are

happ* ith the a* that *ou $oo but because *ou ha!e set a goa$ for *ourse$f an#achie!e# that goa$5

Fe things enhance the confi#ence $e!e$ ore than setting a goa$ an# cop$eting a goa$5This i$$ ae *ou fee$ $ie a orthhi$e person an# gi!e *ou a higher sense of se$f

estee5 6f *ou ant to fee$ goo# about *ourse$f one a* to #o so is to set a goa$ an#

fo$$o through ith that goa$5 The ps*cho$ogica$ ipact of attaining the perfect abs i$$

be enorous5

There is a$so a ps*cho$ogica$ coponent to achie!ing the perfect abs that *ou nee# to

e%p$ore hen *ou are tr*ing to achie!e this goa$5 o ba# #o *ou ant it? You nee# toas *ourse$f ho ba# *ou ant to ha!e the perfect abs an# hat *ou are i$$ing to go

through to get the5

6n or#er to achie!e this goa$ *ou nee# to ant it !er* ba#$*5 'an* peop$e i$$ cop$ain

that the* cannot $ose eight or cannot 8uit soing5 The* are usua$$* #efeating

these$!es hen the* sa* this5


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6nstea# of te$$ing *ourse$f that *ou ant to $ose 2+ poun#s te$$ *ourse$f that this is *our

u$tiate goa$ but *our goa$ for the ne%t ee is to $ose 2 poun#s5 Begin *our regien of

#iet an# e%ercise an# *ou i$$ easi$* $ose the 2 poun#s5 You i$$ fee$ goo# about*ourse$f as *ou ha!e achie!e# a sa$$ goa$ that is on the a* toar#s a $arger goa$5

The sae a* of thining ust be use# hen *ou are tr*ing to achie!e the perfect si%pac abs5 When *ou ha!e reache# *our goa$ eight an# are rea#* to #efine *our abs so

that *ou ha!e the perfect si% pac start to brea the goa$ #on into sa$$er goa$s5 6t is

often too o!erhe$ing for soeone to on$* focus on the $arge goa$ hen the* are tr*ingto attain a big ipro!eent in their $ife5 An# a perfect$* scu$pte# bo#* is a big

ipro!eent5

6nstea# of $ooing at the entire picture brea it #on5 .et *our sa$$er goa$s so that *ou

can achie!e the $arge one b* sa*ing that *our goa$ for this ee is to ae it to the g*

e!er* #a* an# achie!e a certain nuber of reps or aintain a certain aount of tie on a

achine5


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secrets to the best abs ever!

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