Hidden Secrets of
S
uper
Perfect ABS:
How to Get Them,
How To Keep Them!
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.
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
Congratulations! 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.
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!
At 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.
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
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 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.