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how to make abs the right way. soundofheaven.info 1 week ago Reply Abs the secret revealed, a book by lazar angelov. 1. Six Pack Abs. Revealed. Secrets from the Man with % Body Fat. Straight Talk from Fat Loss Expert Tom Venuto,. Author of Burn the Fat, Feed the Muscle. Lazar Angelov Diet. The brand new book by Lazar includes ALL you really need to achieve your ripped six pack abs ;) Lazar Angelov Workout: Abs Workout.
I have been coaching people ever since. If you feel that you use too much inertia and momentum and your technique is suffering, then lower the weight. The program is designed to be executed three times per week on nonconsecutive days, which are recorded in the table as Monday, Wednesday and Friday, but you can easily substitute them with other days, which may suit your lifestyle better. Lift your hips up until your body is aligned in a straight line. Just a moment while we sign you in to your Goodreads account. Refresh and try again.
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Community Reviews. Showing Rating details. Sort order. Nov 01, Ivo rated it liked it. Nothing new under the sun. Though, useful guidance for beginners. Jesus Mata rated it it was amazing Jun 05, Henry Shihadeh rated it it was amazing Aug 02, Ivan rated it liked it Feb 16, Mostafa NourEddine rated it it was amazing Jul 30, Reneta Stoyanova rated it really liked it Nov 08, Chillted rated it really liked it Aug 29, Mohamed rated it really liked it Sep 22, Mohamed Alboghdady rated it really liked it Dec 05, Sourav rated it really liked it Mar 01, Ario rated it really liked it Nov 15, Mohamed Imam rated it really liked it Jul 03, Dimitar Genov rated it liked it Sep 10, Kolyo Ivanov rated it really liked it Apr 20, Wasim Alatrash rated it it was amazing Jul 20, Sk Shaikh rated it it was ok Apr 27, Duane rated it really liked it Sep 24, Usama Shkt rated it liked it May 23, Evan rated it it was ok May 10, Katnaselo rated it liked it Jun 11, Louzabdou added it Jul 20, Blaz added it Aug 16, Dishant Grewal marked it as to-read Sep 30, Vijay Ganesh is currently reading it Oct 22, Ahmed Ch added it Dec 04, Anuj marked it as to-read Dec 16, Rabab Ah added it Dec 17, Dragomir added it Feb 23, Iliyan marked it as to-read Apr 10, Arber Nushi marked it as to-read May 14, King marked it as to-read May 30, Before serving, strain the mixture to separate the juice.
Serve the carrots in a glass bowl, as you put a round orange slice for a base. Mix the pineapple syrup with ketchup, vinegar and a little salt and pepper. Take aside half of it,and put the rest in a bowl and add the turkey meat and half of the red chilies. Marinate the meat for 5 min. Step 2. Distribute the meat, pepper and half of the pineapple onto 8 skewers Step 3. Heat the grill or light the barbecue. Pour them with the left mar- inate and grill them for about 8 min until the meat starts to blacken at the ends.
Cover the skeweres with the left sweet and sour sauce and serve. Onion, garlic and carrots are stewed a little in oil over medium heat. Finally add spices and the boiled buckwheat. Make meatballs and bake them over low heat. Let them soak for min. Beat the eggs with stevia sweetener , add the soaked in the milk oat nuts and the grated apples.
Add the baking powder. Spread the mixture in oiled and sprinkled with galette cake pan. You can put some small butter pieces on top. PAGE27 The chicken fillets 2 pieces are cut in large pieces and baked in ribbed pan.
Large pieces of fresh green salad are arranged in a salad bowl and the chicken pieces are put on top. Cherries are washed, halved and add- ed to the salad. Honey 2 Tbs. Salad is served covered with the achieved dressing.
Break the bread. Put 2 Tbs. Fry until crunchy. Add almonds, garlic and the lemon peel and leave all on the fire until it gets gold color. Put the sprout in a serving plate, spice and sprinkle with the crumbs and almonds.
Finally add some oil. For chicken yakitori 2 tbs. PAGE28 Mix soy sauce, mirin and sake. Next beat inside unrefined sugar. Cut the chicken breasts to bites and marinate them for at least 15min.
Put the bites and the green onion sticks on skewers. Prepare them on grill or ribbed pan, as you spread the marinate sauceoften until the meat is ready. Serve with garnish of Brussels sprouts with almonds The main aim of the Revolution phase is to advance the loss of fatty tissue by al- ternation of three types of days - low-, medium- and high-carbohydrate day.
Avocado is also allowed and 1 portion light popcorn as well. Stay on the Revolution until achieving your aims but no longerthan 20 days. Youcanafford 0,,8 g per kg weight.
Avoid pasta,cooked food, fruits except for apples — no more than 2 and not sweet , no nuts, nothing sweet. You rely on proteins on this day — g per kg weight. Eat fish, lean meat, skimmed milk, low calorie cottage cheese.
Fats range from 0,8 to 1 g per kg.
Consume coffee and tea without sugar or with sweetener if not possible. So include: Proteinsaredown to 1 g, and fats - to 0,6 g. Do not overeat. The daily amount of calories should be maintained. Increase the fruit intake. Do not consume too much bread, preferably whole grain. Agradual replenishment of carbohydrates begins and there is no fear of muscle mass decrease. These are: Most of the energy in this phase comes from fats, which are broken down to ke- tones.
Their daily intake is twice as much than the norm or 2 g per kg weight. Part of the consumed energy is provided from oxidation of amino acids. The amount of carbohydrates in the daily menu should be the smallest possible. The daily protein intake is 3 kg per kg weight formen, and 2 g per kg weight for PAGE32 women.
The distribution of food should be 6 times a day: Strategy here is built on the principle of maintaining the metabolism at high speed, as extra calories in the form of hamburger, bread, ice cream, chocolate, alcohol and so on are allowed at certain days. After the metabolism is accelerated in order to manage the extra energy, you go back to your diet and thus you will burn calories at maximum rate. Until you reach your ideal flat and ripped abdomen it is good to enjoy no more than 4 of your favorite foods two days a week.
To pass from large to small waist, you have to understand you should deliber- ately change your psychological and behavioral habits. Read food labels. Limit saturated fats and choose ones containing fibers and healthy fats mono- and poly- unsaturated. Drink one or two glasses of waterbefore eating, as hun- ger signals could be thirst ones.
It is proven that two spices help maintain the waist — red pepper and canella.
It is important to know that there is nothing dangerous in making mistakes, the key is to return to the proper way. Sleep at least 8 hours at night — the lack of it urges you to eat. Make healthy, safe and monogamous sex — satisfaction of one center of appetite in the brain helps satisfy another one also.
The following supplements are proven effective in some aspects for achieving defined abdominal muscles: It would be beneficial to take a thermogenic fat burner as well. Consult your physician or personal trainer about that and also about which of the above supplements would be suitable for you. PAGE34 I n order to sculpt a ripped six pack you need to develop the core muscles that are responsible for the shape of the abs: This chapter describes the exercises that stimulate muscle hypertro- phy in the abdominal region.
PHASE1 twoweeks The Detox Phase lasts for two weeks, as a result of which the abs program is also split into two weeks — three workouts per week for the first and second week. The carbohydrate intake is lowered to 0.
The exercises are chosen according to the lowered caloric intake and toxin cleanse period. The program is designed to be executed three times per week on nonconsecu- tive days, which are recorded in the table as Monday, Wednesday and Friday, but you can easily substitute them with other days, which may suit your lifestyle bet- ter.
The exercises are the same for the three days for the week. They are also the same for the second week. PAGE35 comes as a result of the shortened rest periods, while the number of sets and rep- etitions actually increases. In the last column of the two tables you can find additional information and after the tables — explanations regarding the tempo and rest periods between sets.
Of course, we also have an instruction on how to execute each and every exercise from the first phase of the Detox program.
The given number of repetitions is performed for each of the sides. The purpose of the diet and exercises is to lower the body fat percentage on the abs, but for a great midsection we also need to have adequate muscle mass and volume. It is here, during the second phase, where we are going to work purposefully on muscle hypertrophy — that is to make the six pack bigger!
This means that you will be able to see them much sooner. During the second phase we work on hypertrophy for the abdominal muscles with adequately chosen exercises. It is exactly through those exercises that I have de- veloped my abs, while the exercises in the last phase and second to last help me to lower the fat percentage of my midsection. In the last phase also known as sup- porting phase, you will find my favorite program for shredding abdominal fat and sustaining a good six-pack all year round.
Here we target hypertrophy of the muscles, as a result of which you will notice that the exercises are performed till failure along with the presence of harder ones. Our purpose here is not only to increase the number of repetitions and lower the rest periods, as it is written in the table for the respective week, but also to increase the resistance on the exercise with weights.
This is the recipe for massive abdominal muscles, which we target in this phase. The program is designed to be executed three times per week on nonconsecu- tive days, which are recorded in the table as Monday, Wednesday and Friday, but PAGE38 you can easily substitute them with other days, which may suit your lifestyle bet- ter.
The exercises are the same for the three days of the week and they are also the same for the three weeks, during which you are in phase 2 — the Low-carb diet.
The thing that changes is the gradual increase in intensity, which comes as a result of the decrease in rest periods between sets, while the sets, repetitions and added resistance weight increase. If you decide to continue training for more than three weeks on the second phase, then make sure you train according to the fourth table.
It will guide you on what and how to perform, as in every consecutive week you will try to increase the repetitions and the resistance weight as much as possible. Keep in mind not to make any compromise with the technique of execution of a given exercise. Per- form them with maximal weight, that allow you to do them correctly. If you feel that you use too much inertia and momentum and your technique is suffering, then lower the weight. In the last column of the four tables you can find additional information and guid- ance, while after the tables themselves there is explanation about the tempo, rest periods between sets, as well as instructions on how to perform each and every exercise during the second phase of the program — the Low-carb diet.
Here is the right moment to add new exercises, as well as harder variations of those from the previous phases. The exercises are identical for all of the three training days of the week and they continue to be the same during the three weeks of phase 3 —Revolutions Carb Cycling.
The factor that changes each and every consecutive training is the gradual increase of intensity, which comes as a result of the shortened rest periods and the increase in working sets, repetitions and added resistance weight.
The program is designed to be executed three times per week on nonconsecutive days, which are recorded in the table as Monday, Wednesday and Friday, but you can easily substitute them with other days, which may suit your lifestyle better. In the last column of the four tables you can find additional information and guid- ance, while after the tables themselves there are explanations about the tempo, rest periods between sets, as well as instructions on how to perform each and every exercise during the third phase of the program — Revolutions Carb Cycling.
Alternating arms: Execute one repetition with the left arm, followed by one wth the right. Continue alternating the left and the right arm until you reach the target number of repetitions.
Here, similar to the previous phase, there is an exchange of some exer- cises as well as the addition of more complicated variations of others. The program is made to be executed three times per week on nonconsecutive days, which are recorded in the table as Monday, Wednesday and Friday, but you can easily substitute them with other days, which may suit your lifestyle better. They are also the same for the duration of the three weeks under phase 4 — The Ketogenic Diet.
If you decide to continue training for more than three weeks on the fourth phase, then make sure you train according to the third table. Per- form them with the maximal weight, that allows you to do them correctly. In the last column of the three tables you can find additional information and guid- ance, while after the tables themselves there is an explanation about the tempo, rest periods between sets, as well as instructions on how to perform each and every exercise during the second phase of the program — the Ketogenic Diet.
PAGE51 Reps to failure: This is the one that I personally use. The exercises are strategically chosen from me as I find them most effective. You are acquainted with them from the previous phases.
The new exercise here is the Abdominal Pendulum. The other difference with regard to the previous phases is the separation of the stomach vacuums in different hours, unlike now, where they are situated at the end of the abs routine. I perform the Stomach Vacuum exercise every morning on an empty stomach for 5 minutes withoutresting. Since you are beginners you can perform it 3 times per week in the first month by following theprogram below. I perform them without resting, after which I rest for 30 seconds and I start again.
This way I perform 4 sets. But until you make progress you can use the following program.
The first three weeks are pre- paratory for the last one, fourth week — that is my favorite training routine. It is exactly the fourth table, that you are about to follow after the first three weeks.
Again, as in the previous phases, try to increase the repetitions and added resis- tance weights of the exercises, but still try to maintain good technique and safe execution. PAGE54 Reps to failure: Setup for the plank by getting a mat and laying down on your front. To start the exercise prop your torso up on your elbows and your feet up on your toes. Keeping yourself completely straight, hold this position for as long as possible.
Get ready to start the set by lifting your heels off the floor slightly. Keeping your legs straight and kneestogether slowly raise your legs up until they are pointing straight up 90 degrees to the floor.
Do not pause at the top of the exercise, slowly lower your legs to the starting position. Do not let your heels touch the floor throughout the set. STEP 1 Position your forearms on the pads and tuck your back to the vertical pad of the stand. Assume the set up position by extending your knees, hips and waist. Start raising your legs by flexing your knees and hips and after your hips are fully ex- tended continue by raising them from the vertical pad the one that is in contact with your back.
Return back and repeat. Bend waist to opposite side of dumbbell until slight stretch is felt.
Lower to opposite side same distance and repeat. Contin- ue with opposite side. Place hands crossed in front of your chest. Slowly drop your torso backwards about cm from the starting position. Try to keep your abs in constant contraction via shorter movements and never go all the way down.
Also, it is important to keep your spine bent forward just a little bit to reduce the pressure on your lower back and to emphasize on your abs. The movement amplitude must be short and slow. If it is too difficult for you to do the desired number of repetitions with the hands placed behind neck, you may change the placement of the hands by putting them on the sides of the head, on the chest or even on the waist.
The hyperextension allows greater range of motion. To setup for this exercise you must position your legs on the support and your hips on the pad,set on the appropriate height. Put your hands crossed over your chest and lower your torso to the floor sideways bending at the waist. Remember not to twist your back. Perform the desired reps and switch to the other side. You may use a mat if your knees ache. Position the hips back and keep them stationary during the exercise.
Flex your waist so the elbows come down to your waist. Move back and repeat. You must do the stomach vacuum standing on this phase. To perform the stomach vacuum put your hands on your hips or over your head. While you have swallowed the stomach try to only to breathe through the chest without inflating the stomach. As an added bonus, you can use the Stomach Vacuum when doing your regular abdominal work.
Focus on pulling in on the Transverse Abdominus. Simply do this by pulling in your stomach as far as you can and flex your groin muscles, as if you are trying to stop the flow of urine.
Tucking a distended stomach takes time and in order to be able to see PAGE60 any difference at least 6 months are needed. The inner abdominal muscles support postureandcontroldeepbreathingduringpowermovements,suchasheavysquats. They are responsible for back support. Since they are rarely targeted, they are of- ten weaker. By building a stronger inner abdominal wall, you can limit and relieve back pain, create a tighter midsection, and add explosive power to your training.
When you are performing vacuum standing, the exercise is done in a similar way. The only difference is that hands are placed on the knees at start and when you are swallowing your stomach you have to raise your torso and straighten your back. Secure your feed under a stable support and put your back on the ball so it feels like it is curved around the ball. Put your hand on your neck, align your head with your upper body and start flexing your abs.
You should initiate and perform the movement with your abs, not with your neck leading. Stop when your upper back is elevated and no longer in contact with the ball. Squeeze your PAGE61 abs tight at the top before lowering back down for another repetition. Remember to keep you lower back in contact with the ball at all times.
Your hands should be clasped behind your head so that your elbows stick out on either side. Your back and neck should be in align- ment and your back should be flat against the mat. If you feel air space between your back and the mat, consciously relax your back muscles and imagine yourself melting into the mat.
Raise both of your knees to form a right angle with your PAGE62 upper body. Your knees should be bent at a right angle, and your upper leg should form a right angle with your upper body. Make sure that your back is still flat against the mat. Use a steady motion that does not cause your body to rock as you perform the exercise to make sure that the focus stays on your abs and that the crunches do not become a meaningless motion carried out by momentum.
Bring your right elbow to your left knee in a crunching motion. This will cause your body to twist and your abdominal muscles to tighten.
Move your head and neck as little as possible to make your abs work harder. Brace your core tight and lift your arm straight ahead. Hold the position for 5 second and return the arm pack to the initial position. Repeat with the other hand. Start by laying on your side with one hand on the floor and your feet on top of one another. If you prefer, you can rest on your elbow instead of your hand.
Lift your hips up until your body is aligned in a straight line. Now hold this position for as long as possible. You should feel this exercise in your abs and obliques. Do the same for the opposite side of the body. Put your arms on the floor and lock the elbows and then place your shins on the ball. Make sure that your body forms a straight line from your head to your ankles.
Brace your core and roll the ball towards your chest. Pause and return to the initial position. Roll the ball forward and backward with your feet and maintain the contraction in your core throughout the entire movement. STEP1 Assume the set up position by extend- ing your knees, hips and waist straight down.
Start raising your legs by bending your knees and hips and after your hips are bent at a 90 degree angle continue by raising them towards the chest. You may straighten your legs more to make the exercise harder. Lift your heels about six inches off of the floor. Keep your legs fully extended, with a slight bend in your knees. Now, quickly move your legs up and down, alternating in small, rapid and scissor-like motions - as one leg goes up, the other comes down.
Use your arms to stabilize you, but keep your lower back flat against the ground as much as you can. Brace your core tight and Let your part- PAGE67 ner put the weight on your back. Hold the position for the desired period of time and your partner should lift off the weight from your back. Remember to put the weight plate on your back and on your hips. Position your legs so that they are stacked on top of each other with your knees and ankles stacked as well.
Place your right arm behind your head. Simultaneously and in coordination with your upper body movement lift your right leg,bend your knee and let it touch your right elbow.
As your upper body and legs get higher up, bend your knees so that you draw them toward elbow. Touch your right elbow to your right knee. Hold this position for a brief moment.
Slowly lower your upper body and your leg back towards the floor. Complete your desired number of repetitions and then roll on to the left side of your body and repeat. Setup for the exercise by placing a mat on the floor and lying down on your back.
Put your arms out at right angles to your body with your palms on the floor. This is the start of the exercise. Twisting only at the hips and keeping your legs straight and feet together, slowly lower your feet to the right as far as possible without losing stability.
Do not pause, and raise your feet up and across to the left side. Sit on an incline bench Roman chair with lower legs secured under the support. Weight should vary between 5 and 25 kg depending on your experi- ence and development. If you cannot do more than 5 repetitions, then the weight must be lowered. PAGE70 T his chapter unfolds the successful transformations of some of my clients. They have all voluntarily shared their stories as a gesture of gratitude and proof that my methods actually work.
To begin with, I have to say I have always been a very determined person, even stubborn sometimes. I do not like being bossed around, probably that is why I lost a lot of time training improperly in the gym.
PAGE71 a lot, but I never hired a personal trainer and I never followed strict diet and train- ing plans. I was convinced that I can make it on my own, as I have done all my life. The motivation I started with at the beginning was my ultimate desire to lose weight and sculpt a muscular six pack.
Everything changed when I found out about Lazar and his personal training ser- vices. I still remember that day.
Despite their skepticism, I decided I would give it a try because I wanted those abs and there was nothing that could have possibly stopped me. I started following his training plans and nutrition regimes and well, the rest is history. After months of really hard work and great tips from Lazar, he helped me achieve my potential and build the body I always wanted to have.
I am grateful that he helped me and showed me that achieving a perfect body is possible as long as you eat and train the right way.
And you know what? Today eery single one of my previously skeptic friends is com- ing to me to ask for help. Thank you Lazar for believing in me when no one else did, for showing me the right path to success. PAGE72 2. I have always had an ath- letic physique because I always did a lot of sports but I started going to the gym be- cause I wanted to build muscle and most importantly, I wanted to have a chisseled midsection, a ripped 6 pack as we say.
My goal was always to have an aesthetic physique rather than a bulky or big one.