Download Abs: The Secret Revealed by Lazar Angelov PDF

By Lazar Angelov

— attempting to in attaining the appropriate abs? nonetheless suffering from these additional kilos of abdominal fats? carry your breath blood brother simply because i've got the final word answer for you. "ABS: the key Revealed" is not only a e-book I wrote to ultimately solution people's questions, it's even more than that. it's the results of a long time of understanding, a whole lot books learn and many replaced lives via my own education program.

Every unmarried day I obtain hundreds of messages from my enthusiasts asking me how did I do it, how did I in achieving the precise abs and get ripped as a beast. In my booklet i'm ultimately revealing the key in the back of the ...

https://absthesecretrevealed.com/

Show description

Read or Download Abs: The Secret Revealed PDF

Best physical fitness books

Healthy Shoulder Handbook: 100 Exercises for Treating and Preventing Frozen Shoulder, Rotator Cuff and other Common Injuries

Finish ache, REGAIN variety OF movement and stop RE-INJURY

Millions of individuals be afflicted by debilitating shoulder difficulties each year. With fit Shoulder guide, you could take your self off that record. This pleasant handbook outlines the factors for universal shoulder stipulations, together with shoulder impingement, rotator cuff, tendinitis, dislocation and repetitive movement injuries.

Illustrated with over three hundred step by step pictures, fit Shoulder instruction manual bargains easy-to-follow workouts to:

• construct energy
• enhance flexibility
• accelerate restoration
• hinder injury

Healthy Shoulder instruction manual additionally positive factors particularly designed courses to opposite or alleviate the tension from high-risk activities and occupations, together with development paintings, table jobs, tennis, golfing and extra. stick with the strategy during this ebook and you'll manage to speedy come back to the task (or again at the court docket! ) and remain there--pain unfastened!

From Russia with Tough Love: Pavel's Kettlebell Workout for a Femme Fatale

In Russia, kettlebells have lengthy been respected because the fitness-tool of selection for Olympic athletes, elite detailed forces and martial artists. The kettlebell's ballistic circulate demanding situations the physique to accomplish an extraordinary point of actual conditioning and total energy. yet formerly, the impressive advantages of the Russian kettlebell were unavailable to all yet a number of girls.

The Encyclopedia of Healing Points: The Home Guide to Acupoint Treatment

Illustrated in complete colour, this ebook offers an entire consultant for treating greater than a hundred and fifty illnesses and disorders—from persistent stipulations akin to arthritis and cardiovascular disease, to extra minor difficulties resembling tinnitus, insomnia, and degree fright. each one therapy protocol comprises assistance on how acupressure can most sensible aid the situation—whether it's in a position to thoroughly curing a or no matter if it's going to be utilized in conjunction with different therapeutic modalities.

The Burst! Workout: The Power of 10-Minute Interval Training

The following from Sean Foy—exercise physiologist and coauthor of the million-copy bestseller The Daniel Plan—is The Burst! exercise routine, a whole software for 10-minute period and circuit routines that may be performed virtually anyplace, each time.

Study after learn proves the effectiveness of high-intensity period education. Now, here's precisely the right way to do it: 4 mins to elevate the center expense and metabolism; 3 mins of resistance education to reinforce muscular tissues and bones; mins of middle pursuits for the abs and again; one minute of deep respiring and stretching (a important part lacking from different renowned high-intensity circuit programs). The publication good points 3 four-week courses: point 1, without apparatus required, excellent for the place of work (and struggling with the "sitting disease"); point 2, with minimum apparatus; and point three, which brings period education to the gymnasium. the straightforward, scientifically devised workouts are illustrated with step by step images and are effortless to grasp.

The effects are astounding: The exercises strengthen metabolic cost, advertise weight-loss, goal all of the significant muscular tissues, elevate cardiovascular patience, have a favorable impact on levels of cholesterol and blood strain, and bring a feeling of healthiness. All in precisely a couple of minutes an afternoon.

Additional info for Abs: The Secret Revealed

Example text

The distribution of food should be 6 times a day: 3 main courses and 3 intermediate breakfasts. WHAT YOUR TYPICAL DAY SHOULD LOOK LIKE BREAKFAST omelette from 6 egg whites and one yolk with ham and yellow cheese coffee or tea without sugar LUNCH salad from 1/2 avocado, 1 small tomato and chicken meat with olive oil DINNER fish or shrimps with a little green or cabbage salad, or steak (fillet, non-breaded schnitzel) with salad from 6 cucumber rolls and 1/2 small onion bulb. BETWEEN THE MAIN COURSES 50 g raw nuts (almond, cashew, hazelnut, macadamia, brazil nuts) 40 g whey protein withwater chicken ham with cucumber PAGE 32 PHASE 5: MAINTENANCE (Strategy 5+2) The maintenance phase is created to consolidate the loss of the extra subcutaneous fat in the abdominal region and to enjoy some of your favorite foods at the same time.

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 deliberately change your psychological and behavioral habits. Read food labels. Limit saturated fats and choose ones containing fibers and healthy fats (mono- and poly- unsaturated).

PAGE 47 FIRST WEEK DAY EXERCISE SETS REPS REST MONDAY Hanging leg raise 3 failure 10 sec normal Swiss ball jackknife 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Plank with weights 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side plank 3 failure 10 sec normal each side Vacuum 3 60sec 10 sec - standing Hanging leg raise 3 failure 10 sec normal Swiss ball jackknife 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Plank with weights 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side plank 3 failure 10 sec normal each side Vacuum 3 60sec 20 sec - standing Hanging leg raise 3 failure 10 sec normal Swiss ball jackknife 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Plank with weights 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side plank 3 failure 10 sec normal each side Vacuum 3 70sec 20 sec - standing WEDNESDAY FRIDAY PAGE 48 REP/SPEED ADDITIONAL INSTRUCTIONS SECOND WEEK DAY EXERCISE SETS REPS REST MONDAY Hanging leg raise 3 failure 10 sec normal Swiss ball jackknife 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Plank with weights 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side crunch with leg lift 3 failure 10 sec normal each side Side plank 3 failure 10 sec normal each side Vacuum 3 70sec 10 sec - standing Hanging leg raise 3 failure 10 sec normal Swiss ball jackknife 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Plank with weights 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side crunch with leg lift 3 failure 10 sec normal each side Side plank 3 failure 10 sec normal each side Vacuum 3 70sec 10 sec - standing Hanging leg raise 3 failure 10 sec normal Swiss ball jackknife 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Plank with weights 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side crunch with leg lift 3 failure 10 sec normal each side Side plank 3 failure 10 sec normal each side Vacuum 3 80sec 20 sec - standing WEDNESDAY FRIDAY PAGE 49 REP/SPEED ADDITIONAL INSTRUCTIONS THIRD WEEK DAY EXERCISE SETS REPS REST MONDAY Lying leg raise 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Dumbbell side kicks 3 failure 10 sec normal Plank with weights 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side crunch with leg lift 3 failure 10 sec slow each side Side plank 3 failure 10 sec normal each side Vacuum 3 80sec 10 sec - standing Hanging leg raise 3 failure 10 sec normal Swiss ball jackknife 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Plank with weights 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side crunch with leg lift 3 failure 10 sec slow each side Side plank 3 failure 10 sec normal each side Vacuum 3 80sec 10 sec - standing Hanging leg raise 3 failure 10 sec normal Swiss ball jackknife 3 failure 10 sec normal Abdominal air bike 3 failure 10 sec normal Abdominal flutter kicks 3 failure 10 sec normal Plank with weights 3 failure 10 sec normal Dumbbell side bends 3 failure 10 sec normal each side Side crunch with leg lift 3 failure 10 sec slow each side Side plank 3 failure 10 sec normal each side Vacuum 3 80sec 10 sec - standing WEDNESDAY FRIDAY PAGE 50 REP/SPEED ADDITIONAL INSTRUCTIONS Reps to failure: perform the exercise till failure Reps X: perform a predetermined number of repetiitons Reps YY sec: perform the exercise for a specified duration of time Normal rep speed: 3 seconds total.

Download PDF sample

Rated 4.04 of 5 – based on 15 votes