The Secret To Firmer, Flater Abs....

Just in case you’re wondering whether this amazing ebook is for you, or whether you should go and pick up something else for yourself, I will tell you here and now that this ebook is aimed primarily at those of you who want to have firmer flatter abs, but who lack the know how; or who lack the will to go out and do it for themselves.

Not that I will tell you exactly what and what to do, but I will make it so that you have a clear understanding of some of the things that you need to do.

To that end, you will find that this book is aimed for those of you who are only just beginning, or who have only just thought about or glanced at various ways on how to get firmer flatter abs.

I will try and take you through a few exercises which you can do to help you get firmer flatter abs, and I will take you through a few things you can do to change your lifestyle around so that you will be better adapted to get firmer flatter abs.

The one thing that I won’t do however, is to pretend that I am a fitness coach or a nutrition expert or any such individual and presume to tell you exactly what exercises are best for you, how exactly you should do them to get the maximum impact and what you should eat to get the best out of your diet.

Every little piece of advice and knowledge that I have offered up here should be taken as advice only, not as gospel.

 

Table of Contents

 

Forward           

   Note

 

Introduction

 

You and your body

   Firmer, Flatter Abs

 

What to do beforehand

Talk with your doctor

Getting a personal fitness trainer

Get a physical exam

 

It takes time and effort

If you fall off – get back on!

 

You

You aren’t perfect

What are your targets?

   Find an exercise buddy

Motivation and rewards

Body fat index

Get the proper amount of sleep

 

You and exercise

Make it regular

Take it slow

Have good form and technique

 

Some exercises you can do

The plank

Variation on the plank

The crunch

The crunch with the exercise ball

Reverse crunch

Pelvis lift

The Bicycle

Slow bicycle twist

Russian twist

Torso twist

Belly twist

Hip twist

Vertical leg crunch        

Vertical crunch

Long-arm crunch

Reach-for-the-sky crunch (on an exercise ball)

Leg raises

Leg raise crunch

Side hip-lift

Slow leg drop

Scissor kick

Exercise gear

 

You and your diet

   Fight the cravings       

 

Healthy recipes

Main dishes

   Salmon pasta in parsley sauce

   Cumin seed Rice

   Broccoli and Cauliflower Gratin

Veggies

   Pan-Grilled Bruschetta

   Healthy Bean dish

Meats, Fish, Poultry

   Grilled Salmon Steaks

   Grilled Chicken Breasts with Broccoli

   Pepper Steaks

   Lamb Kebabs with Cucumber Raita

Get off that Plateau

 

Ab Training myths and the facts

The myths and the facts

Spot Reduction (doesn’t work)

Sit ups are (not) what you need

More reps are (not) what you need

(No) Ab exercises for your belly fat

Ab muscles are (not) different

 

Things you can do

The List

Get smaller plates and glasses and things

Don’t skip meals

Cut down on the snacks

Stay healthy – walk whenever you can

Eat more proteins, less carbs

   Nutrition supplements

Do eat foods high in fiber – even if they are carbs

Exercise whenever you can – even when watching TV

Try washing the car yourself, or even mow the lawn!

Work out in spurts

Avoid foods high in sugars or sugar substitutes

   Eat healthier snacks if you must

Stick with low-to-no calorie beverages

Don’t go food shopping on an empty stomach

Stay away from the family-sized packs

Go brown or whole wheat

De-stress and get your beauty sleep

Eat your fruits and veggies

 

Stay safe

Always check your gear

Don’t bite off more than you can chew

Always remember to support your back

   A couple of back stretching exercises

Don’t lose more body fat than is safe for you

Consult with a trained physician or fitness coach before hand

Always remember to adequately hydrate yourself

And don’t forget to eat!

Don’t jump into the deep end to begin with

Dress appropriately

Mix and match your exercise      

Warm up sufficiently beforehand

Avoid neck pain when doing crunches

Learn to take a rest between bouts

Remember to breathe properly

Don’t be ashamed to ask for help