The truth about six pack abs mike geary pdf

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Mike Geary is a certified nutrition specialist and a certified personal trainer with over 10 years in experience. The author of the book - Michael Geary, holds a. Learn ways to get six pack abs with the help of mike geary's the reality about six The Truth About Six Pack Abs Mike Geary Pdf Download. Original filename: The Truth About Six Pack Abs - Mike Geary Free . Title: THE TRUTH ABOUT SIX-PACK ABS Author: michaelg.

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Truth about Six Pack Abs by Michael Geary give away copies of The Truth about Six Pack Abs, whether in e-book or physical book format. own use, or copy the pdf file for the ebook to a back-up drive or CD for your own file back-up use. Mike Geary: The Truth About Six Pack Abs free pdf, The Truth About Six Pack Abs free download, The Truth About Six Pack Abs free ebook. Are you looking for Truth About Six Pack ABS Review by Mike Geary? And Download Program Free Bonus? Truth About Six Pack Abs PDF definitely got my .

Not worth the money. Only on Amazon did find some insightful reviews by folks. Once again, for the best results, your best bet is avoiding highly processed foods altogether and choose whole, natural, minimally processed foods. I said healthy saturated fats! Arsh rated it it was amazing Dec 05, No notes for slide. Skip to main content.

The book stresses the importance of nutrition and provides an easy-to understand explanation on the anatomical breakdown of your abdominal muscles.

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One tool that I found particularly valuable was the metabolic rate calculator so you can tailor your daily caloric intake to your specific height and weight. If you prefer to have a program with reps and sets outlined for you, this book has it. The author does a great job of summarizing the highlights on page 99 and hits on major truths and myths about crash diets, supplements, cardio exercises, etc. I can say that until now, my main form of ab exercise has been laughter, but that may explain my 2-pack physique.

After a page on the importance of reducing body fat, the book dives right into 70 pages of ab training, fat burning exercises. At first glance, the workouts look intimidating.

That alone was worth the price of admission for me. I would have read these chapters first had I known they were there. As someone who never knows what to eat, I found the example training day diet and the 72 meal ideas to be very helpful. This man loves his teas. Please click the link below:. And Download Program Free Bonus? I mean Although the information in this book is nothing new, the author explains things simply and to the point.

Basically, lose the fat first, and then work the abs. Attaining six pack abs can be done easier than you think, but you have to have the right roadmap to get there, and this book is the m The Truth About Six Pack Abs has sold well over 1 MILLION copies, in multiple languages, since its publication. Attaining six pack abs can be done easier than you think, but you have to have the right roadmap to get there, and this book is the map to strong, ripped, defined abs.

You'll discover the foods you must eat to strip away that stubborn stomach fat, as well as the foods you must avoid at all costs that will make weight loss impossible.

Not only that, but you'll receive advanced workout strategies to burn fat in the fastest time possible, while also building lean muscle so that you not only have ripped abs, but strong abs, as well as a strong, lean, and fit all-around physique.

There are many imposters, but this is the original, and still the best.

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Get A Copy. Published April 10th first published More Details Original Title. Other Editions 2. Friend Reviews. To see what your friends thought of this book, please sign up. However, I did start applying his diet and food recommendations, and even with just that, I've already lost 6 lbs 10 lbs to go. It is an excellent ebook, your thoughts? Zoie Morris Yes, of course, it's an excellent book. This book also loads of information on what to eat and what not to eat when you are targeting a lean body.

Lists with This Book. This book is not yet featured on Listopia. Community Reviews. Showing Rating details. Sort order. Sep 04, Zoie Morris rated it it was amazing. This is not just a diet program, it is a customised lifestyle, fitness and nutritional system that will help you to lose weight, regain fitness and increase your energy levels.

This book covers a LOT of topics, as there are so many complex factors that go into losing weight, building muscle and getting six pack abs. The Truth About Six Pack Abs offers you everything you need to know in order to achieve six pack abs — all you have to do is follow it.

If reaching peak fitness is your goal, these e This is not just a diet program, it is a customised lifestyle, fitness and nutritional system that will help you to lose weight, regain fitness and increase your energy levels. If reaching peak fitness is your goal, these expert tips will help you to get there faster.

View 1 comment. Mar 09, Millionaire Hoy rated it really liked it. I've skipped reading this book for a while because of all the hype buzzing around this book on the web. To my surprise, this was a no fluff book packed with pretty much everything you'd need to know about cutting your body fat percentage and exposing your six pack. I was even more surprised to discover how much of an emphasis this book placed on health and couldn't have agreed more.

View 2 comments. Jan 15, Dean rated it it was amazing. What a load of controversy surrounding this fitness course!

Well, what's the truth? The first truth is that the majority of problems people have had is because they haven't bought it from the right place, ie www.

Because this is an online course - a series of DVDs, meal plans and exercises and you need a genuine log in to access the online portal, track your progress and get all the course materials, updates, tips, tricks etc as you progress through the course. Having read What a load of controversy surrounding this fitness course!

Having read reviews online the biggest issue people have had is accessing the course, saying they bought the course but couldn't access it etc. That is because they bought it from some dodgy link online and it wasn't the right website! So, the link you need to access the course and qualify to try it for 60 days is www. Moving on to the actual course, so I'm that typical guy who has problems around the middle.

Nobody else is going to do it. All they want to do is make huge profits by selling you cheap junk food, heavily refined and processed full of chemicals that are causing a cellular disaster within your body. For one, the population has become increasingly more sedentary over the years. Kids no longer spend most of their time running around and playing games outside.

Now, they spend more time inside playing video games or surfing the web on the computer. Adults do less manual labor than ever before. Technology allows us to be lazier than ever and perform as little movement as we want on a daily basis. My thinking is…why does it have to be a chore to add movement to your daily life?

It should be the opposite…you should be active because you enjoy it! Another reason the world is becoming fatter is that our food supply has become more heavily processed, refined, filled with chemicals, and modified from its natural state over the years. Only YOU can do that! The solution is easy! First, we need to make smart whole food decisions, and prepare our own meals. Second, we need to get out and move. Our bodies are meant to move and be active on a regular basis. This E-book will provide you with tons of ideas to take your workouts to a whole new level and to open your mind with respect to your diet.

The Truth about Six Pack Abs program is not just about doing abs exercises. Before we get into the meat of this, let me give you a little more info about myself so that you can get to know me a little better. Good Cardio It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training cardio to people who are trying to prevent heart disease or lose weight. First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement.

Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as animals almost always demonstrate stop-and-go motion instead of steady state motion.

Most competitive sports with the exception of endurance running or cycling are also based on stop-and-go movement or short bursts of exertion followed by recovery.

The Truth About Six Pack Abs by Mike Geary

To examine an example of the different effects of endurance or steady state training versus stop- and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week increases free radical production in the body, can degenerate joints, reduces immune 6 8.

On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response which can encourage a healthy cardiovascular system , and an increased metabolic rate response which can assist with weight loss. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it.

Think about it this way -- Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the absolute most effective forms of 7 9. Also, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods.

High intensity interval training varying between high and low intensity intervals on any piece of cardio equipment is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this: The take-away message from this section is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

Complex Movements in Strength Training Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this: Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation.

There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements in athletics or even everyday tasks , then you need to shift 9 Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation.

For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.

On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body including the quadriceps as a functional unit, create more stable and strong joints in the long run when done properly , and also burn massive quantities of calories compared to the single-joint exercises. Discover How to Manipulate Training Variables Everyone will inadvertently hit a frustrating plateau in their training at one time or another.

It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this section!

Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises sequence , exercise grouping super-setting, circuit training, tri-sets, etc. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Here are a few examples of different methods to spice up your routine. This will keep your body guessing. There are many more ways to continue to change your training variables. This was just a taste of your possibilities. Be creative and get results! If you are all over the place on each workout and never try to repeat and improve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition.

The best way to structure your workouts to get the best results is to be consistent and try to continually improve on a specific training method for a specific time period. A time period of weeks usually works best as your body will adapt to the specific training method and progress will slow after this amount of time. To refresh, some of these variables are the numbers of sets and reps of exercises, the order of exercises sequence , exercise grouping super-setting, circuit training, tri-sets, etc.

Well, now it is time to change up your variables, and start a new program.

This time you might choose a classic 5 sets of 5 reps routine, but you group your exercises in tri-sets three exercises performed back to back to back, and then repeated for the number of sets. This time you decide to perform the exercises in the tri-set with no rest between them, and then recover for 2 minutes in between each tri-set to fully recoup your strength levels.

There you have it…a couple examples of how to incorporate both consistency and variability into your training programs to maximize your results.

Want to take the guess work out of all of this? Pick up a copy of my e-book today at Truth about Six Pack Abs and try the scientifically designed programs already illustrated within, and start getting rid of your stubborn belly fat now. This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.

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Hence, these exercises stimulate the greatest hormonal responses growth hormone, testosterone, etc. In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat.

Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift and their variations are the ultimate solution. Squats can be done simply with your bodyweight or with any free weighted objects for extra resistance such as barbells, dumbbells, kettlebells, sandbags, etc.

Machines do not allow your body to follow natural, biomechanically-correct movement paths. You also perform less work because the machine stabilizes the weight for you. Therefore, you get weaker results! The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back.

Many professional strength coaches believe that front squats where the bar rests on the shoulders in front of the head and overhead squats where the bar is locked out in a snatch grip overhead throughout the squat are more functional to athletic performance than back squats with less risk of lower back injury.

I feel that a combination of all 15 Front squats are moderately more difficult than back squats, while overhead squats are considerably more difficult than either back squats or front squats. If you are only accustomed to performing back squats, it will take you a few sessions to become comfortable with front squats, so start out light.

After a couple sessions of practice, you will start to feel the groove and be able to increase the poundage. To perform front squats: The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. It can also be slightly difficult to learn how to properly rest the bar on your shoulders.

There are two ways to rest the bar on the front of the shoulders. You then hold the bar in place by pressing the thumb side of your fists against the bar for support. Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling.

Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you.

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Then, initiate the squat from your hips by sitting back and down, keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then press back up to the starting position.

Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury-resistant knee joints. Keep in mind — squats done correctly actually strengthen the knees; squats done incorrectly can damage 16 Practice first with an un-weighted bar or a relatively light weight to learn the movement.

Most people are surprised how hard this exercise works your abs once you learn the correct form. This is due to the more upright posture compared with back squats. No, this is NOT circuit training This type of training is excellent to work a huge amount of musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity.

I like to incorporate about 5 exercises into my complexes.

The Truth About Six Pack Abs

Example Barbell Complex 1. Try to repeat the sequence times without resting You could progress over time on this routine by increasing the amount of times you repeat the sequence in each set, or by adding sets on subsequent workouts before eventually increasing the weight. Next time you perform the workout, try to do lbs for 3 sequences per set for 4 sets.

Once you successfully complete 5 sets with , increase the weight 5 or 10 lbs next time, and drop back to 3 sets. This is a great way to make improvements over time, while cycling your training volume.

Many elite athletes are using kettlebells as their preferred training tool for serious results. You can learn more info about body-hardening kettlebells here. Just one kettlebell coupled with some bodyweight exercises can literally be enough to comprise your own home gym, without any other equipment necessary.

Or you can just incorporate kettlebell training into your normal training routine once or twice a week to shake up your routine and stimulate new results. Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps.

Example Dumbbell Complex 1. I think a great strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days. For 20 Maybe hit some sprints and bodyweight drills on Saturday or Sunday; then Monday would be K-bell or D-bell complexes again, Wednesday would be barbells again, and so on.

Give this program a try for a month if you dare , and you will be one hardened individual! What I have noticed over the years is that many people will train regularly for a few months and then will either get bored with the same old weight training and cardio routines, or will get discouraged because their progress comes to a grinding halt after a while. You just need to have an open mind to the huge world of various training styles and techniques that are out there.

Also, mixing in various training styles builds stronger joints by reducing repetitive movement pattern overload and varying your training stressors. Now before I start with some of my favorite non-traditional training styles, I will state that I think one of the best ways to achieve a lean, muscular and healthy body is through a consistent weight training routine with free weights.

You can choose to integrate some of these alternative training techniques with your weight training routines on the same day, as alternative workouts on separate days of the week, or even as separate training cycles where you try some of these techniques for several weeks at a time before cycling back to a traditional weight training workout.

Staircase Workouts — This is great because stairs are everywhere. For an awesome full body workout, try mixing stairs sprints with an upper body exercise like pushups or pull-ups. If done with a high enough intensity, stairs workouts help to create changes throughout your entire body due to the muscle building and fat burning hormonal response and metabolism increase that you get through working the biggest muscle groups in your entire body.

If you thought that going up and down the stairs was the only way to get a good stairs workout…think again. My fellow trainer and friend, Virgil Aponte, has developed a website that focuses on creative stairs workouts using all kinds of exercises you never would have thought of before. Wind Sprints and Hill Sprints — Find any open field in a park or athletic field and try 50, 75, and yard all-out wind sprints.

After each sprint, rest long enough to catch your breath before the next one generally minutes. Also, if you have a hill nearby, hill sprints are also great workouts. Sprint up the hill as fast as you can and walk down for your rest interval. These sprint workouts are so amazingly effective at changing your entire body for the same reason as stairs exercises…by powerfully working the biggest muscle groups in your entire body, you greatly stimulate your metabolism while simultaneously increasing your fat burning and muscle building hormones.

Just look at any world class meter sprinters and notice how ripped-to-shreds those guys 23 Hey, if distance running is something you enjoy, then go right ahead. Section 2. Kettlebells are an alternative type of free- weight training instead of barbells and dumbbells. Bodyweight Workouts — Try doing one or two workouts a week at home with just bodyweight based exercises.

These can be great because you can get a high intensity workout done in only minutes without having to go to the gym on days that you might not have time for a trip to the gym. Try 24 Try to take very short rest periods or none at all to really amp up the intensity since this will be a brief workout.