The Truth About 6 packs(An e-book)

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CONTENTS
A. 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