276. Truth About Six-Pack Abs

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276. Truth About Six-Pack Abs

CATEGORY: Fitness, Workout & Exercise 500 Courses

COURSE NUMBER: 01

FEES: 555/- INR only

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Syllabus

PLEASE READ FIRST …………………………………………………………………………………………………………1
1.0 INTRO…………………………………………………………………………………………………………………………………..4
2.0 RELATIVE LEANNESS OR BODY FAT % ……………………………………………………………………….6
3.0 SAFE AND EFFECTIVE ABDOMINAL DEVELOPMENT…………………………………………………7
3.1 Abdominal Musculature Breakdown and Functions……………………………………………….7
3.2 Proper Body Positioning for Abdominal Training …………………………………………………..8
3.3 Resistance, Frequency, and Duration of Ab Training …………………………………………….9
3.4 Recommended Exercises ……………………………………………………………………………………….. 11
3.5 Ab Training Programs……………………………………………………………………………………………… 30
4.0 LEAN BODY MASS AND METABOLIC RATE……………………………………………………………… 32
5.0 METABOLIC EFFECT OF TRAINING ……………………………………………………………………………. 35
5.1 Multi-Joint vs. Single Joint Exercises……………………………………………………………………. 35
5.2 Full Body Training to Get Lean ………………………………………………………………………………. 36
5.3 Quantity of Work Accomplished During Training………………………………………………… 37
6.0 FREE WEIGHTS VERSUS MACHINES…………………………………………………………………………. 40
7.0 THE PROBLEM WITH CARDIO, AND MY SOLUTION…………………………………………………. 41
8.0 FREQUENCY AND DURATION OF TRAINING SESSIONS ………………………………………… 45
9.0 PUTTING IT ALL TOGETHER INTO AN EFFECTIVE TRAINING ROUTINE………………. 46
9.1 The Exercises Detailed…………………………………………………………………………………………….. 49
9.2 My Advanced Secret Weapon Exercises ………………………………………………………………. 62
9.3 The Example Full Body Workouts Explained……………………………………………………….. 67
10.0 THE OVERWHELMING IMPORTANCE OF YOUR DIET……………………………………………. 77
10.1 The Blood Sugar/Insulin Process and Glycemic Index of Foods…………………….. 78
10.2 Why Not to Follow Fad Diets or Crash Diets………………………………………………………. 80
10.3 Eating the Right Fats Can Actually Make You Leaner ………………………………………. 82
10.4 Balanced Healthy Eating……………………………………………………………………………………….. 88
10.5 Importance of Infrequent Overfeeding ………………………………………………………………… 92
10.6 Meal Frequency and the Thermic Effect of Food……………………………………………….. 93
10.7 Two Hidden Evils in our Food Supply…………………………………………………………………. 94
10.8 The Importance of Dietary Calcium and Dairy for Staying Lean ……………………… 96
10.9 The Secret Fat Loss Benefits of Teas………………………………………………………………….. 97
10.10 Summary of Dietary Strategies…………………………………………………………………………… 99
10.11 Healthy Balanced Meal Plan Ideas/Examples…………………………………………………. 100
11.0 ADDITIONAL LEAN BODY TIPS………………………………………………………………………………… 107
12.0 FREQUENTLY ASKED QUESTIONS CONCERNING ABS AND BODY FAT ………… 109
13.0 FINAL THOUGHTS………………………………………………………………………………………………………. 116

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