Copyright © 2012 All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the publisher. Disclaimer All the material contained in this book is provided for educational and informational purposes only. No responsibility can be taken for any results or outcomes resulting from the use of this material. While every attempt has been made to provide information that is both accurate and effective, the author does not assume any responsibility for the accuracy or use/misuse of this information. © The 6 Principles To Six Pack Abs ii

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 © The 6 Principles To Six Pack Abs iii

Introduction The reason you’re reading this right now is because you’re sick and tired of looking down and not being satisfied of the size 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 have too much fat, you don’t have the six-pack you desire and you’re fed up of it. You want to change. The great news is that you’ve made then right decision by reading this book. Only one thing works in life and that is hard-work! But it's not anywhere near as hard as you think. It's a case of seeing through hype and forcing yourself to accept reality as it is and to then go forward with a positive attitude and make an effort. A simple diet and a bit of exercise can net you unbelievable results! Most people tend to quit when they don't see results right away but it takes time for results to happen as nothing is immediate. This is where willpower is required, to help you stay on track. If you can stay focused on your goal to lose weight and get in shape, you will succeed. But have you ever wondered why you want that body so badly in the first place? © The 6 Principles To Six Pack Abs Page 1

Chapter 1: Presuppositions On Six Pack Abs According to the media, the fitness industry, and every other industry 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 we see someone take their shirt off, and they are overweight and don’t have a six pack, it’s not uncommon for at least one person in the room to say, “Ew.” This scenario happens all the time, and most of the time the person saying it doesn’t even have 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, is reorienting our views for what’s normal in our society. If we listened to the media, everyone on earth would be weak and inferior. Why? Because most people don’t have six pack abs. Don’t believe me? Think of how the media portrays people of power or influence. They almost always have a six pack. Every warrior in the movie ‘300’ had a six pack and even the Twilight movies show six pack abs almost completely throughout. And that’s just counting the men. Nowadays it’s not uncommon for women celebrities to sport a six pack, too. © The 6 Principles To Six Pack Abs Page 2

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

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

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

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. Every holiday we hold, no matter your religion, typically revolves around food. And when there’s abundant food, there’s usually alcohol, too. It’s no wonder our society is so gluttonous. But it may be more than just the availability of food. The Italians also celebrate with food, but they’re not known to be a very overweight culture. What could be causing us all to gain weight? And what could be holding you back from your dreams of attaining a six pack? A moment ago I mentioned that the world is getting increasingly depressed as they get fatter. Some scientists think that putting on weight is one of our body’s defense mechanisms. Some studies have concluded that children who are sexually abused gain weight as they grow so as to hide their bodies. The fat they put on essentially acts as a buffer between them and the rest of the world. This may sound like a lot of psychosomatic mumbo jumbo but lots of studies have proven its relevancy. What we think and how we feel affects how our bodies change and develop. By relaxing and telling your body that you really want to achieve this goal, you’ll be more likely to reach it once and for all. © The 6 Principles To Six Pack Abs Page 6

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

Chapter 4: Principle 1 - A Full 7-8 hours Sleep The first principle may not exactly what you were thinking it would be however this is where we will start. A full 7-8 hours sleep is a must to any sort of healthy way of life and is something that every human being should strive to achieve. Sleep is so important to your health that some have even said that... “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 sleeping and 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 linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease” Pretty sobering findings from these studies right? This is the reason we must start our 6 principles to a six pack abs © The 6 Principles To Six Pack Abs Page 8

book at this very part right here. In this day and age it appears that the world is sleeping less and less what with the technological advancements of tv's, computers, pads and smart phones. There is so much to distract us from sleep and divert our attention away from the body's tiredness. Ever played games on your smart phone in bed? If you have you know what i'm talking 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 of sleep. 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 a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain” So what do you do? How do you get more sleep? It's recommended that to get into a good sleeping pattern you must have a routine when going to sleep. For instance, drink a relaxing tea or hot milk, shower, brush your teeth and read 5 pages from a book (real book). By doing this routine over and over again your body will © The 6 Principles To Six Pack Abs Page 9

recognize this routine and prepare itself for sleep thus making it easier for your mind and body to relax and enter sleep and increase the actual time you are sleeping. A tip to enjoying a good full sleep is keeping the room cool and dark. If you are feeling the slight bit hot, it affects the way you sleep and the length of your phases of sleep. So try and keep the room cool and dark at all times when you are sleeping. The reason for keeping it dark is when your body see's that it is dark, it starts releasing melatonin which as researched and discussed here by the university of Maryland medical center “Melatonin is a hormone secreted by the pineal gland in the brain. It helps regulate other hormones and maintains the body's circadian rhythm. The circadian rhythm is an internal 24-hour clock that plays a critical role in when we fall asleep and when we wake up. When it is dark, your body produces more melatonin; when it is light, the production of melatonin drops. Being exposed to bright lights in the evening or too little light during the day can disrupt the body' s normal melatonin cycles. For example, jet lag, shift work, and poor vision can disrupt 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 on the children. Any of this will interrupt the release of our melatonin and send a signal to our brain that it's time to wake up - so our ability to go back to sleep can be affected. © The 6 Principles To Six Pack Abs Page 10

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