Grisaffi - 6 weeks to 6 pack abs: advanced abdominal circuit training

A WORD OF CAUTION: DISCLAIMER

This book is for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. This book deals with in-depth information on health, fitness, and nutrition. Most of the information applies to everyone in general; however, not everyone has the same body type. We each have different responses to exercise depending on our choice of intensity and diet. Before making any changes in your lifestyle, you should consult with a physician to discover the best solution for your individual body type. The author, writer, editors, and graphic designer shall have neither liability nor responsibility to any person or entity with respect to any damage or injury alleged to be caused directly or indirectly by the information contained in this book.

Copyright 2012 David Grisaffi

All rights reserved.

No part of this book may be reproduced in any form, except for the inclusion of brief quotations in a review, without permission in writing from the publisher.

Published by Price World Publishing, LLC in the United States of America.

Editors: David Grisaffi and Lee A. Howard (lee_allen_howard@yahoo.com)

Models: Shelley Stewart Whitney Grisaffi, and Kirk White

eISBN: 9781619840270

6 Weeks to 6-Pack Abs and a Core of Steel is for informational purposes only and is not intended as medical advice.

The information contained in this document should not be used to treat, diagnose, or prevent medical conditions, injuries, or health problems. The author and publishers of this program recommend that every person seek the advice of a competent medical professional before beginning any exercise or nutrition program.

This report deals with advanced techniques and information about abdominal and core training and exercise. Although some of the information applies to the general population, not everyone has the same fitness level or capacity for exercise and may or may not be prepared for the advanced exercises described in this report.

Use of the information, exercises, and workouts in this document is to be undertaken at the sole discretion and risk of the reader.

Before making any changes in your lifestyle, diet, or exercise program, you should consult with a physician.

You are about to learn some of the most effective and advanced abdominal and core conditioning exercises on the planet. But first you must understand some simple but often overlooked training principles essential for getting the most effective workouts possible. These include the following:

How to get started on your program

The need for warming up

The importance of proper posture and form

How to exercise safely

What equipment to use

What you should wear while training

How to set up a training schedule

The best approach to cardio training

How to Get Started

This program is a highly advanced abdominal and core routine designed to achieve the maximum possible results in just six weeks. The goals of this program include core strengthening and conditioning while at the same time developing the six-pack appearance of your abdominal muscles. Each workout routine effectively targets every major abdominal muscle as well as the deeper core muscles that provide strength and stability.

This program requires that you train your abdominals and core three days a week, and each day is a completely different workout program, consisting of a four-exercise circuit. Because a total of twelve different exercises are used, this allows every part of your abs and coretop to bottom, inside and outside to be thoroughly trained, which is one reason why this program is so effective. The exercise variety also helps prevent quick adaptation while keeping the workouts interesting and engaging.

Depending on your current physical condition, you must decide how much exercise is appropriate for your body. Even if you are advanced, I recommend you perform only one circuit on your first workout, then decide if you are prepared for two, and then three circuits. Highly advanced athletes may be able to perform as many as four (the maximum) circuits, but most people should build up to three.

If youre a beginner, or if you have suffered from any type of injury or medical conditionincluding but not limited to hernia, surgery, lower back pain, or caesarean sectionthen this program is NOT the best place to start. It is absolutely critical that you have a solid level of muscular strength, control, and stabilization before attempting these routines.

This program is for intermediate and advanced trainees. When I prescribe workout programs for beginners, I intentionally design them to include simple abdominal core control and stabilization exercises first, before progressively increasing to the more difficult movements. These introductory level exercises seem easy to some people, but if you are a beginner, it is crucial that you do not attempt advanced routines such as this one without developing the proper foundation first. The basic control and stabilization exercises for beginners can be found in my full-length ebook, Firm and Flatten Your Abs at www.FlattenYourAbs.net. This advanced program will still be here for you when you are ready.

Keep in mind that the most important factor in getting excellent results from this program is consistency. Even if youre an advanced and highly conditioned athlete with years of training experience, without sticking with the program consistently week after week, you will never develop the beautiful abdominal region that many bodybuilders, athletes, and models possess.

Always Warm Up

The warm-up is a crucial part of your program because it prepares you for a safer and more effective workout. You should begin all of these abdominal workouts with cardiovascular activity such as using a stationary bike, treadmill, or elliptical machine. This is important to prevent injuries as well as to help maximize the fat-burning process.

Pay special attention to your spinal column in the warm-up because properly preparing your spine will help reduce soreness and injuries. A simple way to warm up your spinal column is to sit on a Swiss ball or a chair and swivel your pelvis left and right for 30 seconds, then forward and backward for another 30 seconds.