Brian Bebley - ABS-Olutely Simple

ABS-olutely Simple

Brian Bebley

iUniverse, Inc.

New York Bloomington

ABS-olutely Simple

Copyright 2010 by Brian Bebley

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical, including photocopying, recording, taping or by any information storage retrieval system without the written permission of the publisher except in the case of brief quotations embodied in critical articles and reviews.

You should not undertake any diet/exercise regimen recommended in this book before consulting your personal physician. Neither the author nor the publisher shall be responsible or liable for any loss or damage allegedly arising as a consequence of your use or application of any information or suggestions contained in this book.

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ISBN: 978-1-4502-5091-7 (sc)

ISBN: 978-1-4502-5092-4 (ebk)

Library of Congress Control Number: 2010911824

Printed in the United States of America

iUniverse rev. date: 8/27/2010

I dedicate this to my lovely wife,

Mrs. Sandra Bebley

Contents

Sex facts

Eating small meals and its benefits

The glycemic index

Dieting facts

Foods that can set you back

Major areas of the core region

Working the abdominal area

The abs circuit

Four gladiator abs routine

Standard Push-ups

W-A-T-E-R!!!!!

How to put together your abs circuit and total body circuit routine

Most commonly used foods for diet preparation

Introduction

Are you tired of all those fitness books that guarantee you results if you just follow their plan?

Im assuming you are, because what you are now reading is the truth, and we both share a common goal. Your goal is to get in shape, get ripped, get shredded, and lose weight. My goal is to make sure you get to where you want to be as quickly as possible from the comforts of your own home.

Do you hate to read those self-proclaimed miracle fitness books and get lost in the amount of medical and scientific words and terms they use that supposedly help you with your quest to lose weight?

If youre like me you like to get straight to the point without feeling like youre reading another language. Well, dont worrythis is not one of those books, even though Im certified in advanced endurance training and in personal training. Im not here to make myself look overly intelligent. Im here to cut out all the unnecessary things and get to the meat of the subject. My easy-to-use book is broken down into four parts to help you lose weight and get that washboard stomach youve always wanted. Dont get me wrongexercising, or putting in work as I like to call it, is a major part of working out, but its not the most important part of getting the body you desire.

I know that it might come as a surprise to you, but Im here to inform you that along with the willpower to get in shape, a sound and healthy diet is the most important part of losing weight and staying healthy. Losing weight will enhance your overall appearance, which in term will boost your confidence.

Losing weight will also increase your sex drive. Did you know that a healthy breakfast at the start of your day consisting of eggs and oats, both of which have vitamins like B6 and B12, keeps you going even longer in the sheets and reduces stress? Breakfast is a key component in starting your day and also finishing up the night with memorable moments with your significant other. Even if you dont have time for eggs and oatmeal, there are plenty of choices for healthy cereals that are loaded with vitamins that will help you in that department, but well get more into the better sex thing later.

Once you lose the weight you desire youll feel better and look better. The truth of the matter is that people respond better to healthier-looking people in a work environment as well as in a social setting. Lose weight, get ripped, get in shape, look better, live longer, and feel betterthese are some of the benefits of getting in shape. There are also many more, and Im here to assist you with this process. So stay focused and be consistent.

Im confident that you will achieve your goal and see the progress you want, so without further ado I wish you good fortune on your journey!

Unlike many of those who write these workout books, I am actually a product of my own system, which is proven to work. These four basic chapters along with hard work will get you the same results that I achieved! Time and patience is the key to a successful outcome!

I would also like to add that Im supplement free, because I would rather go natural and see the long-term results of all my hard work pay off rather than add a bunch of supplements to my diet for immediate results and have a whole series of long-term side effects. This is just my point of view; the choice is always yours. In my personal opinion, nothing good comes fast, but the good things come with time.

Chapter 1 Dieting and Weight Loss

I agree with many certified dietary nutritionists: Most diets dont work. The correct way to lose weight is to develop a solid eating plan and stick with it.

Diets make you feel tired. They make you hungry, and they dont last long. The reason is that most short-term fad diets cut carbs, protein, or other essential aspects of a sound natural diet to the point where your body sacrifices muscle in the process of losing weight by cannibalization or because you are just not getting the fuel you need for your workout requirements.

Most people lose weight rather quickly when they start these trend diets, which can open up a whole new can of worms when it comes to your health. But ask yourself at what expense you are losing the weight; the truth of the matter is that the weight never stays off, because most of these diets are not intended as a new way of life.

To sum it all up, theres no substitute for healthy eating. Taking in whole foods is something that will benefit you for the rest of your life!

1. Stay away from liquid calories. The calories in sodas, fruit juices, and beer add up quickly. So switch your soda with water. Use low-fat dressing instead of your regular dressing, and cut out artificial sweeteners altogether. Making these small changes can help you reduce your weight in a big way.

2. Stop eating all those processed meats we all love so much. Processing foods takes out all the good stuff like fiber, vitamins, and minerals and replaces them with fats and sugars; you should be getting all your carbs in the form of whole grains, veggies, beans, nuts, and fruits.

3. Consuming your meals in smaller amounts more frequently is a sure way to get your metabolism going at full speed. The reason is that if you break the four to five meals you currently eat into six or seven smaller meals you wont feel as hungry as you usually do between meals, which wont cause you to reach for something bad like a bag of chips. This instead allows your muscles to have and store the fuel they need for your exercise routines. You also burn calories every single time you eat, so doesnt that make more sense than eating those large meals and feeling bloated throughout the day while your body fights to digest those Super Bowlsize meals?