Spiker Ted - The abs diet get fit, stay fit plan: the exercise program to flatten your belly, reshape your body, and give you abs for life!

Notice

The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctors approval before beginning.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.

Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

Some portions of this book have appeared previously in Mens Health magazine.

2006 by Rodale Inc.

Exercise photographs 2006 by Beth Bischoff

Thanks, Abs Diet! photographs courtesy of respective photograph subjects

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

The Abs Diet is a trademark and Mens Health is a registered trademark of Rodale Inc.

Book design by Christopher Rhoads

Exercise photos by Beth Bischoff

Library of Congress Cataloging-in-Publication Data

Zinczenko, David.

The abs diet get fit, stay fit plan : the exercise plan to flatten your belly, reshape your body,and give you abs for life! / David Zinczenko with Ted Spiker. p. cm.

Includes index.

ISBN-13 9781594864094 hardcover

eISBN-13 9781623361143

ISBN-10 1594864098 hardcover

1. Exercise for men. 2. Physical fitness for men. 3. AbdomenMuscles. 4. Reducing diets. 5. Nutrition. 6. MenHealth and hygiene. I. Spiker, Ted. II. Title.

RA781.Z56 2006

613.7dc22 2005026004

We inspire and enable people to improve their lives and the world around them

For more of our products visit rodalestore.com

www.theAbsDiet.com

This book is dedicated to Ronald McDonald (you clown!), Burger King, the Taco Bell Chihuahua, Bob the Quiznos baby, and all the other characters out there whose job its been to sell us fast food at a tender young age. Were not swallowing your junk anymore!

Seeing the Abs Diet and the Get Fit, Stay Fit Plan come to fruition has been one of the great pleasures of my life. Seeing it make a real impact on the lives of tens of thousands of Americans has been one of the great rewards. For all of it, I have to thank a number of extraordinarily talented, hard-working, and dedicated people who continue to support, encourage, and inspire me. In particular:

Steve Murphy, whose courage and commitment to editorial quality has made Rodale Inc. the best publishing company in the world for which to work.

The Rodale family, without whom none of this would be possible.

Ben Roter, whom I want to be when I grow up.

Ted Spiker, the worlds best coauthor.

Steve Perrine, who works his creative magic day in and day out.

The entire Mens Health editorial staff, the smartest and hardest-working group of writers, editors, researchers, designers, and photo directors in the industry. A big shoutout to Rob Gerth, Myatt Murphy, Beth Bischoff, Kathryn C. LeSage, Chris Krogermeier, Chris Rhoads, Kelly Schmidt, Hope Clarke, Nancy Bailey, Karen Neely, Emily Williams, Keith Biery, Wendy Hess, Jennifer Giandomenico, Brenda Miller, David Umla, and everyone else who worked so hard and so fast to publish this book.

My brother, Eric, whose relentless teasing shamed me into taking better care of myself. (Dude, youre sooo dead.... )

My mother, Janice, who raised two of us nearly single-handedly. Your strength and kindness guide my every action.

My dad, Bohdan, who left this world way too early. I wish you were still here.

My uncle, Denny Stanz, the picture of youthfulness.

My stepmother, Mickey, ditto.

Elaine Kaufman, who still lets me order off the menu.

And special thanks to: Dan Abrams, Jeff Anthony, Mary Ann Bekkedahl, Tami Booth Corwin, Michael Bruno, Adam Campbell, Jeff Csatari, Kimberly Guilfoyle Newsom, Jon Hammond and Karen Mazzotta, Joe Heroun, Erin Hobday, Samantha Irwin, George Karabotsos, Charlene Lutz, MM and RP!, Vincent Maggio, Patrick McMullan, Peter Moore, Jeff Morgan, Sarah Peters, Bill Phillips, Scott Quill, Phillip Rhodes, Leslie Schneider, Zachary Schisgal, Joyce Shirer, Bill Stump, John Tayman, Pat and Steve Toomey, and Sara Vigneri. Thanks for all the rock-solid advice. You guys rule.

C HANGE, THEY SAY, IS GOOD FOR US.

But like most everything else thats good for uscough medicine, fiber supplements, the programming on PBSchange can sometimes be a little hard to choke down. The grown-up world is an unsettling place, and when we find a comfort zonein our jobs, in our relationships, or in our sofas and easy chairswe like to stay there.

But the most comfortable place isnt always the healthiest place.

Sixty-two percent of Americans today are overweight or obese. And most of us who struggle with our weight would like to make a change. But change has always been hard.

Until now.

When I developed the Abs Diet in 2004, I did it with that very thing in mind: I wanted people to change. I wanted to start a program that would inspire people to eat better, live healthier, be leaner, and develop stomachs flatter than a plasma screen TV. And thats really what the Abs Diet is all about. Its about changing the way you eat, and the way you think about nutrition and exercise. Its about changing your bodyand your health.

And heres the amazing part: Its easy.

If you read the success stories of the people featured in this bookas well as the original Abs Diet and The Abs Diet Eat Right Every Time Guideyoull find one common theme. The people who lose fat with the Abs Diet say it isnt a diet. Its a change in philosophy, a change in lifestyle, a change in a healthier, leaner direction. Ive read the stories of so many men and women whove written to tell me how the Abs Diet has changed their lives: contributing more energy, lower cholesterol numbers, smaller pants, and a more powerful sex drive. The Abs Diet is not only changing Americas bodiesits changing our lives.

What most people find so amazing about the Abs Diet is its simple nutritional principles. The Abs Diet is built around 12 delicious food groupsI call them the Powerfoods.

These 12 Powerfoods will make you over faster than those guys from Queer Eye. (You can read more about the principles of the Abs Diet and how the Powerfoods will work for you by turning to of this book.) But the right diet is only so effective. If you truly want to make over your body and your lifeif you truly want changeyou need to unleash your bodys real potential with the secret ingredient found in this book: exercise.