The Secret Abs Report: "How to Squeeze 1-2 Inches Off Your Belly In Just a Few Minutes A Day..." by Todd Scott ISSA – CPT http://HowtoGetSixPackAbs.com http://VaporizorMethod.com Training Advisor - Men’s Fitness magazine © Copyright 2007. www.HowtoGetSixPackAbs.com All rights reserved. The Secret Abs Report: "How to Squeeze 1-2 Inches Off Your Belly In Just a Few Minutes A Day..." Todd Valentine – 21 Pounds in 4 Weeks following http://VaporizorMethod.com Dropped to 5% Body Fat In 12 Weeks – With Very Little Cardio Dropped 31 Pounds of Fat in 16 Weeks – Without Cardio Featured Story in Men’s Fitness Magazine Using http://HowtoGetSixPackAbs.com (keep in mind – had she done cardio, she would have lost even more fat!) Using http://HowtoGetSixPackabs.com © Copyright 2010. www.HowtoGetSixPackAbs.com All rights reserved. 2 The Secret Abs Report: "How to Squeeze 1-2 Inches Off Your Belly In Just a Few Minutes A Day..." The Secret Abs Report™ is a subsidy of HowtoGetSixPackAbs.com - © Copyright 2010. HowToGetSixPackAbs.com. All rights reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the written permission of the publisher, except by a reviewer who wishes to quote brief passages in connection with a review written for inclusion in a magazine or newspaper and has written approval prior to publishing. For information contact: Email: toddscott@howtogetsixpackabs.com Website: www.howtogetsixpackabs.com Disclaimer This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs outlined herein should not be adopted without consultation with your health professional. Use of the programs herein is at the sole choice and risk of the reader. The author is neither responsible, nor liable for any harm or injury resulting from this program or the use of the exercises described herein. © Copyright 2010. www.HowtoGetSixPackAbs.com All rights reserved. 3 The Secret Abs Report: "How to Squeeze 1-2 Inches Off Your Belly In Just a Few Minutes A Day..." How to Squeeze 1-2 Inches Off Your Belly FAST: It’s no secret that to burn fat off our body permanently doesn’t come in a pill or by using some ab contraption 3 minutes a day. The truth of the matter is that it takes specific nutrition modifications & moderate to high intensity exercise to get the lean sexy body most of us want. The type of lean sexy body we see on magazine covers, at the beach, and on TV. But what I’m about to show you is a quick fix, and a quick fix only. I will show you how we can manipulate our body to shrink our waist. This is not a permanent fat loss exercise, trick or technique. We can use this to shrink our belly in instances where we have “let ourselves go” and need to fit in a pair of jeans, in a pair of slacks, or in a dress that’s just a bit too snug – and fit into it in a hurry. If you’re like me, it’s a rare occasion that I even put on a pair of slacks, much less a full blown suit (they stay tucked away in my closet for months at a time), so I’ll use an example for this scenario. Let’s say one of our friends is having a party that requires “formal wear”. A week or so before the party we decide to try on the clothes we have for this sort of occasion, and we find that it just doesn’t fit right, or that it has become snug to the point of being uncomfortable. We have 3 choices: 1. Go buy some new clothes that actually fit and are comfortable (read: go buy bigger clothes). If you’re anything like me, I hate shopping. And the thought of buying BIGGER clothes is horrifying. I absolutely refuse to do it, because it’s almost as if I’m conceding that I’ve gotten fat. Not gonna happen. 2. Uncomfortable as it may be, we just suck it up and wear the clothes as is. If you’ve ever done this before, you will agree with me – It SUCKS. 3. Figure out a way to fit into these clothes so that we’re comfortable during the party. I’m about to show you how to do #3 by manipulating our body’s muscle tone around our waist. I’ll start by defining muscle tone, explaining how it works, and showing you how to get some so our clothes fit better. So let’s get to it. © Copyright 2010. www.HowtoGetSixPackAbs.com All rights reserved. 4 The Secret Abs Report: "How to Squeeze 1-2 Inches Off Your Belly In Just a Few Minutes A Day..." Muscle Tone – By definition, muscle tone is the degree of a muscular contraction while at rest. Someone who has tight muscles (as compared to the average person) while they’re just lounging around would be considered to have very tone muscles. It has absolutely NOTHING to do with how lean or how low a person’s body fat percentage is. Someone can have hard muscle tone (by the above definition) and be fat at the same time. It’s just that we can’t see the degree of muscle tone (contraction at rest) in a person that has a bunch of fat covering their muscles. How do you get muscle tone? By working out with heavy resistance that is considerably more than what our body is generally inclined to on a day to day basis – even if we currently train on a regular basis. For example, the heavier weight we use to work our biceps on a regular basis the more of a contraction they will have at rest. So while we’re sitting around on the couch, our biceps would naturally be tighter than our non-working out friend sitting next to us. This is the true definition of Tone Muscles. So that leads me to the next point: When most people think about “muscle tone” they refer to it as “Being Tone”. For example, maybe we see an actor or actress on TV that is lean because they have low levels of body fat. The low levels of body fat make the person more attractive, and we can actually see the person’s muscle formation through the skin – EVEN IF THEY DON’T WORK OUT OR TRY TO BE LEAN AND MUSCULAR – looking “tone” and “lean” is simply a side effect of low levels of body fat. Having tone muscles is a result of training with heavier resistance than our body is used to on a regular day to day basis. The phenomenon (muscle tone) occurs regardless if the person has low levels of body fat or if they carry a lot of fat on their body. The images below are what often come to mind when we think of someone being “tone”: © Copyright 2010. www.HowtoGetSixPackAbs.com All rights reserved. 5 The Secret Abs Report: "How to Squeeze 1-2 Inches Off Your Belly In Just a Few Minutes A Day..." At first glance, we’d imagine these 2 folks workout a lot. Chances are they do. And for the sake of this report, let’s assume they workout 4-5 days per week at a moderate intensity and eat healthy 99% of the time. Now, let’s imagine these 2 folks decided to STOP working out for about 4 weeks, but continue to eat healthy so they don’t gain fat. At the end of the 4 weeks they take a picture, and compare it to the originals. There will be somewhat of a difference in the new pictures – but not so dramatic that they wouldn’t be considered “tone” by the general population’s standard definition. Here’s what I mean. Check out the guy’s picture above. You notice that his abdominals are hard and have rigid edges. After the 4 weeks of “non-working” out, the guy will still have six pack abs, but they won’t be as rigid as you see there in the picture, because they will have less muscle tone and a lesser degree of contraction at rest. He will still have six pack abs, and chances ARE that those shorts he’s wearing will feel more snug to him at the end of the 4 weeks - but to an onlooker, there won’t be much of a difference in the way it looks, because he hasn’t gained any fat. The reason his shorts will “feel” more snug is that he’s LOST muscle tone in his abdominal muscles (degree of contraction at rest) which by default allows the © Copyright 2010. www.HowtoGetSixPackAbs.com All rights reserved. 6 The Secret Abs Report: "How to Squeeze 1-2 Inches Off Your Belly In Just a Few Minutes A Day..." belly to relax outward since the muscles are less compact– NOT because he’s gained any fat. Now, let’s illustrate this example using someone that has a tremendous amount of muscle tone but carries excess fat on their body. If you’ve ever seen a POWER LIFTER, most of the time these guys (and gals) carry around excess fat on their body – especially the heavyweight power lifters. They look out of shape, yet they can bench press and squat a bazillion pounds. I have no idea how much weight that is he’s squatting in the picture, but we can agree that it’s A LOT. Probably in the 800-1,000 pound range. Remember how I said earlier that Muscle Tone is the degree of muscle contraction at rest? If we were to see this guy walking through a shopping mall, we would probably assume he was just a typical big guy that looks like he works out, right? But if we were to strip down all of the fat on his body, his muscles would be AS hard or HARDER as the guy in the first picture. In fact, I’d be willing to bet money that the power lifter has much more “muscle tone” and his muscles are much harder than the ripped guy on the previous page – because he likely trains with MUCH more heavy weight. © Copyright 2010. www.HowtoGetSixPackAbs.com All rights reserved. 7 The Secret Abs Report: "How to Squeeze 1-2 Inches Off Your Belly In Just a Few Minutes A Day..." To give you a laymen’s description that we all can relate to: Imagine if we were to walk up to guy #1 and give him a friendly punch in the arm. Chances are his arm muscle would “give” quite a bit more than if we gave the power lifter a friendly punch in the arm. Punching the power lifter would feel like punching a wall, because (even though it doesn’t appear this way) the power lifter has much more muscle tone (harder muscles at rest). How This All Ties In To YOU Shrinking Your Belly 1-2 Inches WITHOUT Changing Your Diet or Changing ANYTHING else in your Day to day Life. Like I said before, this is only a quick fix. We can’t rely on what I’m about to share with you to consistently slash inches off our waistline, because it just doesn’t work that way. But what we CAN do is use this information to slash inches when there is no other option, and time is of the essence. Like in the “Party Story” from earlier. Remember how muscle tone is the degree of muscle contraction at rest? Well, what we’re going to do is use an exercise to increase the degree of muscle contraction in both our obliques and our abdominal muscles using a single exercise that incorporates enough resistance to 1) get the job done 2) work all the muscles (including our lower back) at once to increase the hardness of our muscles, and shrink our waist. A contracted muscle is more compact and hard (read: smaller). So if we’re able to increase the degree of contraction of our abdominal muscles and lower back they will become more compact, harder, and literally Shrink the circumference of our waist within just a few days. The best exercise that I’ve found to be the most effective when using this technique to shrink our waist is called Dumbbell Shadow Boxing. Now, you can substitute any abdominal exercise you want and it will still work to a degree, but I’d suggest you pick an exercise that you can ramp up the resistance. The reason I believe the Dumbbell Shadow Boxing exercise to be the best option is that it does tend to work most of the body, plus it targets 3 main areas that we want to increase muscle tone: The Abdominals, the Obliques (side ab muscles), and the Lower Back. By default if we make these muscles more compact, our waist decreases in size. I think it’s pretty sneaky, and pretty cool, don’t you? Flip over to the next page for instructions how to do it. © Copyright 2010. www.HowtoGetSixPackAbs.com All rights reserved. 8 The Secret Abs Report: "How to Squeeze 1-2 Inches Off Your Belly In Just a Few Minutes A Day..." The Secret Exercise: Dumbbell Shadow Boxing Hold a light dumbbell in each hand at shoulder level. Begin this movement by “punching” with one arm, return to the starting position, and repeat with opposite arm. Continue movement by alternating from one arm to the next. Rep/Set Scheme: It’s suggested that we use a light weight for this exercise (2-3 pounds for women, 5-8 pounds for men. If you go too heavy, it’ll stress the shoulder muscles to the point that the exercise will be deemed ineffective for the target area (the abs and lower back). So Keep it light. Suggested Reps and Sets: For best results perform 10-15 alternating reps for each arm for a total of 3-4 sets every day or every other day. With the weight being so light, you won’t have to worry about overtraining (I promise). The goal here is to consistently keep tension on the target areas to increase the Muscle Tone of the midsection so we can fit into our party clothes. © Copyright 2010. www.HowtoGetSixPackAbs.com All rights reserved. 9 The Secret Abs Report: "How to Squeeze 1-2 Inches Off Your Belly In Just a Few Minutes A Day..." Again, this secret technique alone will not give you the Six Pack Ab or the lean, sexy, toned ‘Look’, it’s only purpose is to drop a few inches off our waist at the last minute so we can fit into those clothes that miraculously became “snug”. If you’re looking for a complete system that will give you that look, and are committed to put in the effort, you might want to check out these 2 programs. http://HowtoGetSixPackAbs.com For Advanced Fat Loss Website, visit: http://VaporizorMethod.com About the Author Todd Scott has been a fitness enthusiast most of his life. He trained Les Achord III to become a finalist in the 2002 Body for Life Challenge and guided Leslie Brady to the Florida Fitness Championships where she took 1st Place. Along with being a member of IDEA, one of the nation's largest health and fitness associations, Scott is also a founding member of the American Association of Personal Trainers, author of the Internationally Best Selling Book, www.HowtoGetSixPackAbs.com, the Co-Author of The Power of Champions, a 2004 book release featuring the top fitness professionals in the world, and a contributing writer to one of the Nation's largest fitness publications, Men's Fitness Magazine. He has also been published numerous times in Muscle & Fitness Hers magazine. © Copyright 2010. www.HowtoGetSixPackAbs.com All rights reserved. 10
