6 Principles to 6 pack Abs (Sneak Peak)

2. Copyright © 2012 All rights reserved. No part of this book may be reproduced, stored in aretrieval system, or transmitted in any form or by any means, electronic,mechanical, photocopying, recording, scanning, or otherwise, withoutthe prior written permission of the publisher. Disclaimer All the material contained in this book is provided for educational andinformational purposes only. No responsibility can be taken for anyresults or outcomes resulting from the use of this material. While every attempt has been made to provide information that is bothaccurate and effective, the author does not assume any responsibilityfor the accuracy or use/misuse of this information. ii © The 6 Principles To Six Pack Abs

3. Table of Contents Introduction 1 Chapter 1 - Presuppositions On Six Pack Abs 2 Chapter 2 - Having Abs Is Good For Your Health 4 Chapter 3 - Why Are Six Pack Abs So Elusive? 5 Chapter 4 - Principle 1- A Full 7-8 Hours Sleep 8 Chapter 5 - Principle 2- Hydration Is A Must 12 Chapter 6 - Principle 3- Adequate Protein 17 Chapter 7 - Principle 4- 20-30mins Cardio Exercise Every Day 19 Chapter 8 - Principle 5- Record Your Journey 24 Chapter 9 - Principle 6- Effective Ab Workouts 26 Conclusion 31 iii © The 6 Principles To Six Pack Abs

4. Introduction The reason you’re reading this right now is because you’resick and tired of looking down and not being satisfied of thesize and look of your tummy, am I right? In that case,welcome to the 6 principles to six pack abs. Firstly, let’s not beat around the bush. You most likely havetoo much fat, you don’t have the six-pack you desire andyou’re fed up of it. You want to change. The great news is thatyou’ve made then right decision by reading this book. Only one thing works in life and that is hard-work! But it's notanywhere near as hard as you think. It's a case of seeingthrough hype and forcing yourself to accept reality as it is andto then go forward with a positive attitude and make an effort. A simple diet and a bit of exercise can net you unbelievableresults! Most people tend to quit when they don't see resultsright away but it takes time for results to happen as nothing isimmediate. This is where willpower is required, to help youstay on track. If you can stay focused on your goal to loseweight and get in shape, you will succeed. But have you ever wondered why you want that body so badlyin the first place? © The 6 Principles To Six Pack Abs Page 1

5. Chapter 1: Presuppositions On Six Pack Abs According to the media, the fitness industry, and every otherindustry that has to do with reaching out to the masses, Six packs are the thing to have! And we have come to expect six packs from those industries.When we are relaxing at home watching TV shows and wesee someone take their shirt off, and they are overweight anddon’t have a six pack, it’s not uncommon for at least oneperson in the room to say, “Ew.” This scenario happens all thetime, and most of the time the person saying it doesn’t evenhave a six pack themselves. The point of this is that the media, the TV, movies, magazines,and everything else that’s designed for mass consumption, isreorienting our views for what’s normal in our society. If we listened to the media, everyone on earth would be weakand inferior. Why? Because most people don’t have six packabs. Don’t believe me? Think of how the media portrayspeople of power or influence. They almost always have a sixpack. Every warrior in the movie ‘300’ had a six pack and even theTwilight movies show six pack abs almost completelythroughout. And that’s just counting the men. Nowadays it’snot uncommon for women celebrities to sport a six pack, too. © The 6 Principles To Six Pack Abs Page 2

6. That’s because six packs signify power, sexiness and ourmedia is letting us know that having them means that we’respecial. We’re not just common; we’re someone to berespected. That is how the media depicts people with six packabs. But the truth is, having a six pack is healthy, too. © The 6 Principles To Six Pack Abs Page 3

7. Chapter 2: Having Abs Is Good for Your Health Having a six pack shows that you have strong abdominalmuscles. One of the best effects of strengthening thosemuscles, is you essentially help your back perform better.Your posture will be better, you will walk straighter, and you’llhave fewer, if any, back problems in the future. If you have a bad back, and you follow the information in thiseBook, your back pain could literally disappear. It’s amazinghow getting in shape can cure many of our ailments. The fact is, having just a little bit of fat on your midsection canmake you susceptible to sickness and disease. When you getyour six pack, you will feel healthy for the first time in a longtime. You’ll find that you get sick less often, if you get sick atall, and you’ll have an easier time warding off certain diseaseslike cancer. But probably the most important features of getting a six packis that it has such a great effect on your attitude and overallmental health. Around the world there are a record number ofpeople suffering from depression. We’re also getting fatter bythe year. Coincidence or not? I know when I gain a few pounds I feel pretty bad. The worldisn’t just gaining a few pounds, however, it’s facing obesity onan epidemic level. So it’s no wonder the world is depressed. If you feel down © The 6 Principles To Six Pack Abs Page 4

8. more times than you feel good, you just might be able to getout of your funk by finally attaining a six pack. While I’m not saying that having a six pack will cure mentalillness, not by any means, I’m merely saying that having a sixpack will improve your outlook on life exponentially. © The 6 Principles To Six Pack Abs Page 5

9. Chapter 3: Why Are Six Pack Abs So Elusive? The majority of the western world are fat Most people don’t have a six pack, and that’s obvious. Everyholiday we hold, no matter your religion, typically revolvesaround food. And when there’s abundant food, there’s usuallyalcohol, too. It’s no wonder our society is so gluttonous. But it may be more than just the availability of food. TheItalians also celebrate with food, but they’re not known to be avery overweight culture. What could be causing us all to gainweight? And what could be holding you back from yourdreams of attaining a six pack? A moment ago I mentioned that the world is gettingincreasingly depressed as they get fatter. Some scientiststhink that putting on weight is one of our body’s defensemechanisms. Some studies have concluded that children who are sexuallyabused gain weight as they grow so as to hide their bodies.The fat they put on essentially acts as a buffer between themand the rest of the world. This may sound like a lot of psychosomatic mumbo jumbo butlots of studies have proven its relevancy. What we think andhow we feel affects how our bodies change and develop. Byrelaxing and telling your body that you really want to achievethis goal, you’ll be more likely to reach it once and for all. © The 6 Principles To Six Pack Abs Page 6

10. Most people are looking for that magic pill. That term ‘magicpill’, I hate to use it because it’s used so often. But it perfectlydescribes what people are looking for in their quests to loseweight. It’s not easy. In fact, it can be downright hard at times. But youknow what? Most people wouldn’t know because they quitprematurely, before the plan their on even has time toproduce any action. If you can just keep eating right and doing the exercises I’mgoing to tell you about, you’ll notice your waist shrinking andthat six pack poking through before you know it. So are youready to head into the six principles to six pack abs? What areyou waiting for then lets go! © The 6 Principles To Six Pack Abs Page 7

11. Chapter 4: Principle 1 - A Full 7-8 hours Sleep The first principle may not exactly what you were thinking itwould be however this is where we will start. A full 7-8 hourssleep is a must to any sort of healthy way of life and issomething that every human being should strive to achieve.Sleep is so important to your health that some have even saidthat... “Sleep Is More Important Than Food” Don't know if you agree on that? Well, Here are some facts from the national sleep foundation around sleepingand your health. “Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example,insufficient sleep affects growth hormone secretion that is linkedto obesity; as the amount of hormone secretion decreases, thechance for weight gain increases. Blood pressure usually fallsduring the sleep cycle, however, interrupted sleep can adverselyaffect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, whichcan lead to the onset of diabetes. More and more scientificstudies are showing correlations between poor and insufficientsleep and disease” Pretty sobering findings from these studies right? This isthe reason we must start our 6 principles to a six pack abs © The 6 Principles To Six Pack Abs Page 8

12. book at this very part right here. In this day and age it appears that the world is sleepingless and less what with the technological advancementsof tv's, computers, pads and smart phones. There is somuch to distract us from sleep and divert our attentionaway from the body's tiredness. Ever played games onyour smart phone in bed? If you have you know what i'mtalking about. But in order for you to put away your phone and sleep,you need to know the benefits of a good 7-8 hours ofsleep. This again from the national sleep foundation “Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play arole in our feelings of hunger and fullness. So when we’re sleepdeprived, we may feel the need to eat more, which can lead toweight gain” So what do you do? How do you get more sleep? It's recommended that to get into a good sleeping patternyou must have a routine when going to sleep. Forinstance, drink a relaxing tea or hot milk, shower, brushyour teeth and read 5 pages from a book (real book). Bydoing this routine over and over again your body will © The 6 Principles To Six Pack Abs Page 9

13. recognize this routine and prepare itself for sleep thus making it easier for your mind and body to relax and entersleep and increase the actual time you are sleeping. A tip to enjoying a good full sleep is keeping the room cooland dark. If you are feeling the slight bit hot, it affects theway you sleep and the length of your phases of sleep. Sotry and keep the room cool and dark at all times when youare sleeping. The reason for keeping it dark is when yourbody see's that it is dark, it starts releasing melatonin which as researched and discussed here by the universityof Maryland medical center “Melatonin is a hormone secreted by the pineal gland in the brain. Ithelps regulate other hormones and maintains the body's circadianrhythm. The circadian rhythm is an internal 24-hour clock that plays acritical role in when we fall asleep and when we wake up. When it isdark, your body produces more melatonin; when it is light, theproduction of melatonin drops. Being exposed to bright lights in theevening or too little light during the day can disrupt the body' s normalmelatonin cycles. For example, jet lag, shift work, and poor vision candisrupt melatonin cycles” Read more: http://www.umm.edu/altmed/articles/melatonin-000315.htm#ixzz21VDv4pu0 Exposure to any color other than the color RED - however dim, however brief - during the mid night trip to the bathroom or to check onthe children. Any of this will interrupt the release of our melatonin andsend a signal to our brain that it's time to wake up - so our ability to goback to sleep can be affected. © The 6 Principles To Six Pack Abs Page 10

14. So the secrets to a full good sleep are the temperature of the room andthe amount of light in the room. Get these right and you are on yourway to sleeping better and getting those six pack abs Want to Read more?? Check out Full VersionHere © The 6 Principles To Six Pack Abs Page 11