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The example meal ideas and portion sizes are just that… examples! You obviously need to adjust portion sizes to your own body weight, age, activity level, etc.
You will get the best results if you have access to a gym or have a fairly well equipped home gym so that you have as much variety as possible available to you.
These two things alone will allow you to do almost every single exercise presented in the manual. In addition, keep in mind that almost every single barbell exercise presented can be substituted with dumbbells instead, in case dumbbells are all you have available.
The nutrition section of this book is vitally important to your success.
You need to apply BOTH the training strategies as well as the nutrition strategies if you want to make this work. The beautiful thing is that once you get this stuff down pat, it actually is quite easy to get as lean as you want and get those abs to show nicely! As the centerpiece of the human physique, the aesthetically pleasing abdominals have become the obsession of most people that are concerned about their physical appearance.
However, with modern day culture giving us more opportunities to do less physical work and eat more highly processed super-sized meals with increasing convenience, it has become progressively more difficult and frustrating for the majority of people to obtain anything even closely resembling a six-pack.
Just look at all of the conflicting popular diets on the market today. One claims that a low carb diet is the only way to lose weight, another says low fat is the best, and yet another claims that a vegetarian diet is the only way to go.
And as for all of the ab gadgets that unscrupulous marketers are trying to say are the secret to a six pack; well, most of them are flat out worthless junk!
The fact is that most people are looking for that quick fix for which they are not going to have to change anything else in their lives; yet remarkably, that quick fix is going to give them six pack abs overnight.
Well, the bad news is that no such thing exists on the market today.
By performing different types of exercises each day or performinga variety of different exercises within the same workout you willmake it harder for your body to predict your energy needs. The other way to improve your fat burning efforts is to addIntermittent Training into your workout.
This is where you punctuate your steady state exercise with briefperiods of full on effort. An example would be to add 30 secondsprints to your jogging routine. Adding IT to your training routine means that you can also shortenthe amount of time that you train. A 15 minute workout thatincludes IT every 1 — 1. Remember intensity is more important than the total length of timeyou spend training. Lesson 3: While this is not entirely true as incorporating weigh lifting isessential to quickly developing great abs it is true that getting yourdiet right is also key.
Without the right diet you will find it nearly impossible to create awashboard stomach. However by eating right getting the abs ofyour dreams will require far less work in the gym. In order to create ripped abs you need to make sure that your dietcontains a large amount of protein. There are two main reasons for this: Protein Uses More Energy in Digestion Different foods requireuse differing amounts of energy when being digested.
Carbohydrates for example use approximately half as muchenergy to digest as proteindoes. Simply by adding moreprotein to your diet you willbe increasing that amount ofcalories you use up throughthe digestion process.
Muscle Burns MoreCalories One pound ofmuscle requiresapproximately 50 calories a day simply to maintain it. And as youprobably know protein is the building block of muscle. Simply by adding more muscle to your frame you will start to burnmore calories.
Adding 5 — 6 pounds of muscle to your body cancause an energy deficit leading to fat loss even if your overallconsumption of calories remains static. Lesson 4: So why is there such a long term failure rate for dieters? The answer to this has to do with our body deals with calorierestriction.
When we restrict the amount of calories in our body for aprolonged period of time our body assumes that we are unable toget sufficient food. This means that not onlywill your rate of weightloss slow down you willfind that if yourconsumption of caloriesgoes back up that yourweight will quickly followsuit. Simply put calorie restriction is counterproductive.
This is why it is important that you have a diet that supports longterm weight loss. This means eating six times a day and eatingsmall and healthy meals. By ensuring a constant supply of food your body will not switchover to starvation protection mode and you will be able tomaximize your metabolism and burn fat rapidly. Also, I think guacamole mashed avocados with garlic, onion, tomato, pepper, etc is one of the most delicious toppings ever created, and you can be happy to know that it's also one of the healthiest toppings you can use on your foods.
Try sliced avocados or guacamole on sandwiches, burgers, scrambled eggs or omelets, in salads, or as a side to just about any meal. The quality dose of healthy fats and other nutrition you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building. Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal. Say goodbye to junk food cravings and bring on that lean body!
Walnuts, Almonds, Pecans, Macadamia, etc -- Yes, this is yet another "fatty food". Nuts are also a good source of fiber and protein, which of course, you know helps to control blood sugar and can aid fat loss.
Nuts also help to maintain good levels of fat burning hormones in your body as well as helping to control appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food.
What I try to do is eat a handful of almonds, pecans, or walnuts about minutes before each meal… this lowers my appetite due to the healthy fats, protein and fiber, and ultimately allows me to eat less calories during each main meal of the day. My favorite healthy nuts are pecans, pistachios, almonds, and walnuts, and by eating them in variety, you help to broaden the types of vitamins and minerals and also the balance of polyunsaturated to monounsaturated fats you obtain.
Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat.
Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, pecan butter, or macadamia butter to add variety to your diet. Berries - including blueberries, strawberries, raspberries, and even the "exotic" Goji berry:.
Berries are a powerhouse of nutrition Berries also pack a healthy dose of. Get creative and mix up your berry intake by using the basics -- blueberries, strawberries, blackberries, and raspberries I like to add berries to my yogurt and cottage cheese mixtures, as well as oatmeal or oat bran, salads, or just taking a bag of mixed berries and mixed nuts with me for the day as a mid-day healthy snack!
Additional important fat-fighting foods: But I have an interesting article for you below that shows you how a specific class of vegetables actually contains very unique phytonutrients that can FIGHT against xenoestrogens and help counteract them inside our body. I hope you enjoyed this report and USE the information to eat healthier, have more energy, and get the lean-body that you want!
Pack Abs program, click here to see some of my readers just like YOU that are getting crazy results!
Mike has been studying nutrition and exercise for almost 20 years, ever since being a young teenager. Mike is currently 34 and moved from New Jersey growing up in the Philadelphia area to the beautiful mountains of the Colorado Rockies 3 years ago. Mike now enjoys skiing almost every day during the winter in Colorado and Utah and spends a lot of time mountain biking, hiking, golfing, and enjoying other outdoor activities and sports.
In the last 5 years, Mike has become the best-selling author of the famous Truth about Six Pack Abs program at www. Italian version: Mike is passionate about skiing and is also the author of the program for hard core skiers to get their legs in the shape of their lives for the skiing season. Check it out: Mike Geary: See More.
The Truth about Six-Pack Abs Although this report was given to you as a free bonus for a download, you have permission to share this report with your friends and family by emailing it to them or sharing on facebook, etc.
Of course, this means that they have to deceive you with clever marketing to make their product seem "healthy" for you, and make you want to download a LOT of it, thinking you are doing your body good. Whole Eggs, including the yolk not just egg whites - Most people know that eggs are one of the highest quality sources of protein. Grass-fed beef or bison NOT your typical grocery store beef! Not only is this fruit yep, avocados are technically a fruit super-high in healthy monounsaturated fat, but also chock full of vitamins, minerals, micro-nutrients, and antioxidants.
Walnuts, Almonds, Pecans, Macadamia, etc -- Yes, this is yet another "fatty food" that can actually help you burn fat! Berries also pack a healthy dose of fiber, which slows your carbohydrate absorption and digestion rate, and controls your blood sugar levels to help prevent insulin spikes which can stimulate fat gain.
Mike is an avid adventurist and in the last years, has done: Published on Feb 14,