8 SECRETS TO AWESOME ABS A FORUMLA FOR YOUR ABSOLUTE BEST …€¦ · 8 SECRETS TO AWESOME ABS A...

8 SECRETS TO AWESOME ABS A FORUMLA FOR YOUR ABSOLUTE BEST ABS SHAWN PHILLIPS

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8 Secrets To Awesome Abs™How to Transform the

8 Most Debilitating Ab Myths into a Formula for Your Absolute Best ABS

By Shawn PhillipsAuthor of ABSolution

EDITOR’S NOTE

The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your physician or health care professional before performing any new exercise, exercise technique or beginning any new diet— particularly if you are pregnant, nursing, elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions

in this document is at the reader’s sole discretion and risk.

The author of this document makes no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties of merchantability or fitness for any particular purpose. The author of this document is not liable or responsible to any person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be

caused directly or indirectly by the information contained within.

ALL MATERIAL ©COPYRIGHT 2005 SHAWN PHILLIPS, ALL RIGHTS RESERVED.DUPLICATION OR DISTRIBUTION WITHOUT WRITTEN CONSENT FROM THE AUTHOR IS PROHIBITED.

http://www.bestabs.com/absolution/default.asp


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Dedicated To All ThoseWho May Have Given Up Hope

In Ever Seeing Their Abs

May Hope Now Spring Eternal!


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Introduction

Recently, while contemplating one of the ab-myths you will soon read, I wasstruck by the irony that we were able to put a man on the moon, a formidableachievement indeed, over 35 years ago, yet for most people, developing a strong,fit body with equally solid abs remains a mystery of epic proportions. Thisexample stands as a testament to humankind's incredible genius and ourprofound ignorance. Is it possible that sculpting one's own abs is more difficultthan sending man to the moon? To those who've placed belief in any of the mythsto follow, it is so.

However, just as the astronauts of Apollo 11 broke the earth's gravitational pullto rise above and gain a crystal-clear view on our planet, this Ab-Myth BustingSpecial Report will give you a rare level of clarity about how to develop rock-solidabs sensibly and effectively. Breaking free from the invisible hold of these mythsis like breaking free from gravity-it is an essential first step on your voyage to anew perspective that literally changes everything.

Give this Report your full attention for ten brief minutes, and I promise you aremarkable and all-too-rare clarity on a subject that has proven for many to bemore challenging than putting a man on the moon. I'm confident you'll beenergized by your renewed belief in your potential and affirmed by the truth thatdeveloping defined abdominals is as important to your health as it is to yourconfidence. All this in my unique straightforward style, written to both entertainand inspire. I'm sure you will agree this has been ten minutes well spent.

Let's start by asking: What stands between you and your own six-pack of abs?

Listen to your inner voice, and I'm confident that a few challenges will arise.However, I'm also confident these challenges are not truly the greatest obstaclesto your six-pack. Let me explain...

What if I were to tell you that if you're like most people I have met, talked with,and worked with over the last 20 years, the number one obstacle that standsbetween you and a sculpted six-pack has more in common with the fantasy ofthe tooth fairy than it does the many logical concerns like time, commitment,knowledge, etc.

Having been so fortunate as to develop a set of abs many have suggestedmay be one of the most impressive six-packs on this planet, I receive literally


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thousands of questions each year from people seeking to sculpt great abs. Morethan anything else, what these questions have taught me is that people don'treally know what is holding them back. Sure, the questions are valid, but bydigging deeper over the last decade, I've come to know it's what people are notasking that is stopping progress in its tracks. In fact, it's what they are not evenseeing-critical elements that have taken up residence in their blind-spots that arethe number one cause of failure.

These blind spots are created not by ignorance but through the widelydistributed "ab myths" accepted as knowledge and often long since cementedinto deeply held beliefs. Here, in absolute silence, the numerous myths of absculpting go about doing their damage.

For example, the widely held belief that one must train abs to burn the fat offthem is a myth not unlike that of a tooth fairy-except for the fact that mostchildren eventually grow out of the mythical belief that some angel-fairy visitsthem at night and exchanges good currency for their displaced teeth. We don'tjust "grow out" of the debilitating ab myths-this is what makes these myths soinsidious. They remain so deeply held and engrained that few ever question theiraccuracy. As a result, they either abandon their vision of a strong, fit body orcontinue to experience frustration as they scout around the horizon of theirawareness for a likely culprit, while the ab myths rest just below their awareness,quietly undermining progress.

“The great enemy of the truth is very often notthe lie deliberate, contrived and dishonest but

the myth persistent, persuasive and unrealistic.”John F. Kennedy (1917-1963)

35th US president

It's right here, in the heart of these debilitating myths that this report willshine the light of truth- together, you and I shall explore and expose what I'vediscovered to be the 8 most damaging myths to sculpting solid abs. Once thelight of your awareness has pierced through these myths, considerable, long-standing frustration and struggle will evaporate. You will be fully open to thenatural state of infinite possibility-and to reaching your full potential, completewith a rock-solid midsection.


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Before we dive into the myths, though, let's take a look at a few core questionssurrounding our abs.

Why do we have such an ab-session?

Since I first picked up a weight nearly 25years ago, virtually everything in the worldof physique-development has changed. Onething, however, has not: Our society'srelentless obsession with abs! Here's theway I see it: if a great physique is the target,the abs are the bull's eye-the measure ofyour aim. Sculpted, chiseled abs arethe physique-development equivalent ofgymnastics' "perfect 10," golf's "hole inone," or a baseball pitcher's perfect game.It's the ultimate accomplishment.

Our obsession with physical excellencedates back many centuries as is evidencedby the art of some of the more renownedcivilizations, including ancient Greece andthe Roman Empire. Michelangelo's statue ofDavid may be the most famous male bodyever, but it is far from alone in its depictionof the human body in its refined, definedform. Even a brief review of the art fromthese ancient civilizations reveals many examples of mythic gods and heroicwarriors with strong, well-muscled bodies-all of which were quite literally"sculpted" to depict strength.

As the pace of modern life has increased, the association between the physicalbody and strength has become increasingly shallow. Once reserved for art, todayyou and I awake each day to face a continuous assault of beautiful, fit, shapelybodies and sexy figures from the marketing and media outlets. The message is,"image is everything." And the pressure is on to keep up, look right, fit in.

Images of attractive people with fit bodies are connected to products because itsells. Successful marketing leverages desire that you and I already possess.


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It doesn't create desires but simply taps into them. For example, the desire forfood and sex are clearly not marketing innovations- but rather deeply etched inour innate drive for life. Just the same, lean, fit, and toned bodies are alluringas they embody a state of strength, health, and aliveness we are deeplyprogrammed to pursue.

What this means is that the drive for “physical excellence” is not somethingcreated "out there" or forced upon you. On the contrary, it is a primal life-forcethat resides deeply within each of us. Whether fit, strong bodies plugging ice-coldbeer evokes an inner dialogue of motivation, criticism, a critique of themarketing tactics (I know this voice well), or for that matter, a thirst for a coldbrew, the source of the energy is all the same-it's your own inner drive to be fit,strong, and vitally healthy surfacing.

Using healthy, fit people in the marketing of unhealthy substances may not feelright-it may not even be right-but regardless of how you and I feel about it, thefact remains that people do attach significant meaning our bodies and the imagesthey convey. This meaning, which we are literally hard wired to perceive, is notwithout merit though. When someone is healthy, fit, and strong, they exude highenergy and carry themselves in a way that is immediately recognizable. How youreact the ideal body as portrayed in marketing, this fact, whether it becomes apositive motivational force or a debilitating hindrance, is yours alone to choose.

The way I see it, if your midsection-your abs-are in great shape, it's a given thatthe rest of your body is in top condition as well. I'm not just talking skin deep.I'm talking about the total package. Your body fat is low. Your muscles are toned.Your energy is balanced. Your heart is healthy. And your entire "being" is on theright path. This isn't just my opinion. As the science of exercise physiology andhuman anatomy demonstrates, this is the way the body works.

You see, lean, strong, fit abdominals are more than just attractive-they have avery real impact on the way our bodies function and on our overall health. Abscan be thought in the literal sense as a gage for your overall health. Eat too much,your abs will tell you. Start skipping workouts and your abs will be the first to go.Tell yourself you don't have what it takes to have lean, chiseled abs, and the fatdeposits will grow.


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“In my two decades of training, I've witnessed more damage done to dreams of physical excellence by the debilitating myths that pervade the arena of health and fitness than all other factors combined.

“It's not that people lack the motivation to sculpt great abs; it's just that the motivation is rarely

survives the continual frustration of the trial and error approach. Motivation in the absence of improvement is addiction.”

Shawn Phillips

What Is Your Greatest Challenge?

Sculpting one’s midsection is much simpler and much more challenging than most

people know. Simple in the fact that there are a few fundamental truths that can make a

radical difference; for example, sculpting your abs is best accomplished with simple,

basic exercises—not complex machines or acrobatic-like movements. Even the often

confusing and complex elements can be made simple, as I shared in my book ABSolution,

with “the one thing is everything” approach that simultaneously engages the fundamen-

tals of right mind, right food, and right training in a sustainable system. When these

come together, your own specific expression of the right life is allowed to emerge as you

demonstrate and embody the unfolding of your greater potential, both to develop your

abs and to develop your life to its fullest.

Sculpting your six pack is complicated by the incredible level of misinformation on the

subject. It’s been my experience that the first challenge most face on the road to

lean, strong, sculpted midsection will come not from what they don’t know about

sculpting abs but rather what they do know—or rather what they think they know.

Decades of fascination with the coveted six-pack, aided by the marketers of magical

creams, potions, and contraptions, has resulted in literally mountains of misinformation



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about building abs. Almost without fail, I find that everyone is holding one or more of

these myths as truth (most many more).

These debilitating ab myths travel the generations, appearing as “sound advice” and

“wisdom,” leaving only those armed and prepared immune to their devastating grip. From

the belief that training your abs will cut the fat off them to the secret powers of ab

contraptions, lotions, and potions to the cop-outs of genetics…rest assured, if you even

engage the inner dialogue of setting a goal for a six-pack, one of more of these debilitating,

destructive ab myths will creep in and sabotage your progress and destroy your dreams.

What you’ll discover in this exclusive AB-Myth Busting Special Report is a crystal-clear

roadmap for successfully navigating what I’ve found to be the 8 most debilitating ab

myths in the history of civilized man. I am absolutely confident that the single most

important thing you or anyone can do to super-charge your results in your quest for the

illustrious six-pack is to get the invariable roadblocks out of the way and set a straight

path to your goal.

Trust me, transforming the misinformation into truths will do more to speed your results

than anything you can do in the gym.

The 8 most debilitating ab myths of all time!

1. You must perform high reps (literally hundreds of sit-ups) to build abs.

2. If I do enough sit-ups, the fat will melt off and reveal a hidden six-pack of abs!

3. What you need is the latest ab gadget to build great abs!

4. Great abs are the result of good genetics.

5. Building a great body with amazing abs is about vanity—it’s strictly a pursuit for

people with big egos.

6. Sit-ups are the best exercise for abs.

7. Goals will deliver us to results.

8. To define your abs, all you need is a miracle fat-loss supplement.


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Fortunately, inside every false belief is a truth that has the power to transform it. And to

transform these myths into their inner truth does more than just eliminate the obstacles:

it reverses the balance of power, putting the odds on your side. Once you’ve totally

eradicated any mis-truths and limiting beliefs that stand between you and your goals,

everything changes.

You cannot achieve greatness without clearly seeing through the illusions presented to

you as fact. Right now, you must look at and see through these 8 debilitating ab myths.

In the process, you will attain a clear vision of truth and know how best to succeed. Your

abs and the rest of your body will thank you for your clarity, and the passionate life that

resides in your own greatness will welcome you into a personally sculpted, inspired life.

Let us begin with myth #1…

AB MYTH #1

“Nothing good comes easy...”

Growing up in the 1960’s and 1970’s, I heard these words more than a few times. And I

have to say, while, at the time, I thought I could do without the wisdom, it’s sound advice

I still find myself offering today.

However, every coin has two sides, and this piece of wisdom is no different. The dark side

to this shiny coin: the message most of us internalized was much more extreme and

much less practical—that message was, “work hard, or you’ll have nothing!” In its less

grammatical version, it went something like, “more, more, more, harder, harder, faster,

faster…” and I don’t mean in a “fun” sort of way.

Our parents and our parents’ parents were part of extremely hard-working generations—

and we too were taught this value. To be “hard working” is to be a good American—it’s


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as much a part of American culture as apple pie. It’s an admirable trait, no question about

that, but there are times and places when this same admirable trait can be our undoing.

One place we often get held back by our hard-work ethic is when our diligent effort stops

originating from our passion to grow, achieve, and live life more fully. Instead, our hard

work originates from “I should” or “I have to in order to…” This hard-work ethic, when

fueled and driven by these motivations, often leads us astray. Not only does it hold us

back by cutting us off from a more inspired life but we also tend to employ preconceived

notions of what we should or have to do, which often stem from misinformation. Nothing

highlights this issue more clearly than training your abs.

You see, when we take the value of “hard work” too far, it spells trouble in our training.

I know, as I’ve learned the hard way, through considerable experience and many wasted

hours in the gym.

To build ab muscles (or any muscle for that matter), it’s imperative you understand the

radical difference between “effortful” and “effective” workouts. Understand this, and you’ll

see clearly why another “grueling workout” may be the absolute worst thing you can do

in route to your Best ABS!

THE MYTH:

“You must perform high reps

(literally hundreds of sit-ups) to build abs.”

Without question, the belief that high reps are the way to great abs is one of the most

common obstacles to developing deep, sculpted ab muscles. And when I say “high rep,”

I’m talking about the marathon ab session with hundreds of reps as well as the 30-, 40,

or 50-rep range.


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Though a feat of “monumental effort,” marathon ab training, like its running cousin, is

the exact opposite of the type of exercise required to build real, quality muscle. Not only

is high-rep training grueling, it has the added distinction of being wildly ineffective for

building muscles—on your midsection or anywhere else on your body.

AB TRUTH:

“High reps will build ab muscles like

curling a pencil will build your biceps.”

The simple truth is that your abs—the ones you’re going to build, sculpt, define—are

actually muscle, real muscle, like your biceps, quadriceps, hamstrings, pectorals, etc.

If you wanted bulging biceps, you wouldn’t curl a pencil a hundred times. You might

(hopefully) curl a dumbbell—one heavy enough to generate sufficient “intensity.” Because

only at a considerable level of intensity will the exercise induce muscle growth.

And while abs are identical to your other skeletal muscles in terms of their response to

exercise, training your abs is unique. This difference stems not from the fact that your

ab muscles are some different kind of muscle. Rather, the difference originates from the

difficulty of isolating your abs to fully engage these muscles in your training.

Consequently, thousands of gadgets, resistance machines, and other apparatus have

been devised in a failing attempt to isolate and engage the ab muscles. Ab training

machines aside, the number one choice of ab training starts from, and seemingly

timelessly returns to, the belief and practice of cranking out sit-ups like Krispy Kreme®

cranks out donuts. Unfortunately, it simply does not work. Using high reps to develop

muscular abs wastes time and energy.


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THE AB SOLUTION:

How to get extraordinary results

from totally ordinary exercises.

If you’re ready to develop the foundation of great abs, the deeply sculpted muscles

themselves, then it’s time to start treating your abs like the muscles they are. The key is

not more reps, nor is it “good, hard work.” Fact is, like with other muscles, focus and

intensity are key. The trick is how to create both focus and intensity in your ab muscles

while not activating the numerous surrounding muscles that are ready to jump in and

help out in ab training.

If there’s one thing I’ve done differently over the past 20 years than virtually everyone

I know, it is the unusually high degree of focus and intensity I put into each repetition in

every set of every exercise. The application of specific techniques that target and isolate

the ab muscles while concentrating the power of my mind—connecting mind and body—

has allowed me to enjoy extraordinary results from totally ordinary exercises.

This ability to focus your energy (your mind and body) from the light of an ordinary

fluorescent bulb to the intensity of a laser beam is a powerfully important concept and

an absolute breakthrough strategy—for exercise and for life.

And, in my mind, there’s no better place to develop your ability to focus than during

physical exercise—to train your mind along with your body. In my book, ABSolution, I

share my techniques to help you attain peak “focused intensity” on each and every rep of

your workouts. These techniques comprise a very intelligent and highly effective system

of training that’s taken me nearly two decades to perfect.

When applied, it will allow you to generate extremely high intensity levels It’s a system

you can begin applying to your exercise routine today (literally!) to enhance your results.



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The Bottom Line:

“Intensity is essential to building muscle

for abs just as it is for biceps.”

You cannot make up for low intensity in your training by doing a “sit-up marathon.” Your

abs are muscles and deserve equal treatment—they too respond to high-intensity

training, which can be attained through specific techniques that create what I call “focus

intensity training.”

Focus Intensity Training™ (F.I.T.™) is a specific training methodology that fully engages

and integrates body and mind. This integrated form of strength training is the result of

deeply exploring my practice and experiences during the last 20 or so years of weight

training and integrating elements from martial arts

and yoga. Quite simply stated, the purpose is to synch

the mind and body in each rep, thereby enhancing

your mental focus and physical intensity greatly—that

means greater results in much less time. This is all

good, but the most impacting part in long-term

practice is that each workout becomes a deeply

enjoyable flow-state experience. Training literally

becomes an engaging rhythmic dance of sorts.

Simple and basic training exercises such as the

crunch, which facilitate increasing your focus and

intensity in the abs themselves, have been my tried

and true practices for 20 years. If you do these

properly, eight, nine, or 10 reps will produce a burning sensation in your abs so intense

it feels like you could cook an egg on your stomach. If your abs don’t burn that much

around eight to 10 reps, then you haven’t generated the right amount of focus and

intensity in your abs. It’s that simple. Below I’ll go over some proper form for one of the


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basic exercises I use regularly. For those interested in a more in-depth conversation on

form and exercises, please see my book ABSolution, The Practical Solution for Building

Your Best Abs.

AB MYTH #2

Last Friday morning (early), while waiting for the leg curl machine at the gym, a woman

in her 30’s (my guess) turned to me, and pinching the back of her upper hamstrings, with

frustration covering her face, asked, “What’s the best exercise for getting rid of this fat

here?”

Sporting a quizzical look, I responded, “Exercise?” Her obvious experience with weight

training made this even more shocking.

I was quick to recognize she wasn’t kidding.

“Yes, exercise,” she responded. “There has got to be an exercise that will target this

deposit of fat here... It works on my arms and my abs, so why not here?”

“Hold on... what works?” I asked.

“When I train my arms, they get leaner. I can see it in the mirror. I know this works with

abs too, but here, this spot...” as she points to the upper thigh again, “I haven’t figured

out what exercise will work. Lunges? Is that it?”

Increasingly curious, I asked, “What do you figure happens to the fat that was on your

arms?”

“Oh, that’s simple. As the muscle expands, it pushes the fat out from between the skin

and muscle—sort of forces it to be relocated. A pressured move, I guess.”




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Now, I couldn’t help but smile at that answer.

Wishful thinking? Sure. But she had really thought this through.

I almost did not want to shatter her hope, but it was time to share the truth with her.

In a moment, I’d like to share with you how I explained the reality of “spot reduction” to

her—I think you’ll find it entertaining and informative.

THE MYTH:

“If I do enough sit-ups, the fat will melt off

and reveal a hidden six-pack of abs!”

The myth—or as I often call it, “the hope”—of “spot-reduction” is the belief that

exercising a specific muscle or region of your body will lead to an isolated loss of fat from

that area.

I’ve found this myth to be especially popular for the trouble areas, like the abs or butt.

Clinging to the myth that by exercising the abs, the fat will melt, revealing your hidden

six-pack, has been the source of untold levels of frustration. Capitalizing on our desire

to “connect the dots” of “cause and effect” has been the “in” for many infomercial ab

gadgets over the years.

Ultimately, though, clinging to this myth has prevented millions of people from realizing

their goals and their best abs.

AB TRUTH:

“Fat is released proportionately from

all over the body, not just one spot.”


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I’m the first to admit, it would be kind of cool if the body worked that way—but it

doesn’t. You see, fat doesn’t relocate from pressure—nor does exercise specifically

mobilize regional fat stores. You can’t burn the fat off your triceps by training them, nor

can you take fat off your abs by doing ab exercises.

Fat, our “energy reserve tank,” is distributed fairly evenly throughout the body, with the

primary differences between men and women being the “trouble areas.” The abdominal

region (think “love handles”) for men; the hips and thighs, typically, for women.

While it’s normal and healthy to have a layer of fat on our bodies, as more accumulates

between your skin and the muscle below, it blurs the sharp lines of even the most well-

trained muscle, leaving your abs looking like Jell-O under plastic wrap.

When your body needs that energy, like during exercise, it sends a signal to your

“energy reserve tank” control center, and fat is released. But not from the closest source.

Instead, it comes from the total body reserves, regardless of where the energy is needed.

The need is separate from the source, whether you’re training abs, doing squats, or

running a marathon. This isn’t just my opinion. Research has clearly shown that the

body uses fat for energy by pulling it proportionately from all over the body, not from

just one spot.

No matter how much we target one body part over another, it won’t make any difference.

Our bodies decide how to burn the fat when it is necessary.

THE AB SOLUTION:

Play the numbers game.

All right, so spot reduction doesn’t work. What does? And just how do I get this fat off?

The truth is that losing fat (in all “spots”) is a numbers game.


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The objective of this game, as with most, is to win—to score more points than the

opposition (or to burn more calories than you take in). It doesn’t matter if the offense

scores, the defense scores, which team scores first or last: it’s simply a game of points.

On the offensive side of fat loss, the goal is to boost the use of fat as energy. This means

all things that up-regulate your metabolism and burn calories, including exercising, both

with weights and cardio (including, of course, short, intense cardio training in the

morning on an empty stomach); eating five to six nutritionally rich, balanced meals; and

an intelligent use of safe and effective supplements, when called for.

You may have heard that cardio is the best exercise for burning calories, and it is true

that you burn more calories during cardio activity than you do while lifting weights

(although the intensity level also must be taken into consideration). But that’s only part

of the story. In fact, weight training helps you build muscle, and muscle turns up the

heat—that is, the metabolism or the rate your body burns calories. So instead of burning

calories just during the activity, you’re actually able to burn more calories all day long.

Thus, weight training can help you burn of more calories than cardio.

THE BOTTOM LINE:

Let me be clear: playing the numbers game is not about dieting. Dieting is depriving your

body of vital nutrients, which ultimately result in deceased muscle mass throughout the

body. Playing the numbers game is eating small, healthy, balanced meals five to six times

a day so the body is properly fueled to build muscle. Dieting is not consuming enough

nutrients to sustain the body; consequently, the body starts digesting itself—the muscles

are digested first. Playing the numbers game is eating enough to sustain your body.

Your high-intensity training then taps into the fat reserves by boosting your resting

metabolism through building more muscle mass.


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The other side, the defense, is about self-control and discipline transformed into positive

habits and the creation of a healthy lifestyle of better choices, rather than the always

painful and usually futile “dieting.” I can’t stress enough the importance of transforming

your self-control and discipline into a healthy lifestyle. This is another difference from

dieting. You are changing the way you live your life. There is no end to this new way of

living. If you continue to hold onto the way you’ve always lived or used to live, then you

will continually struggle with yourself, and ultimately, you will lose. If you let go of how

you once lived and truly embody the healthy, inspired life you lead, you will no

longer struggle with going back to old habits, outdated lifestyles, and less healthy

lifestyle choices.

AB MYTH #3

It’s late and you’ve long overstayed your welcome on the sofa. Your eyelids slide shut and

your head begins to droop when suddenly, you’re jarred awake only to be greeted by

some dude with a ponytail screaming at you!

Yes, you’ve slipped into the “Infomercial Zone,” where, “for only three easy payments of

$79.99, you too can have abs and a magical life!”

THE MYTH:

“What you need is the latest

ab gadget to build great abs.”

Building great abs is simple, right? All you need is this new-fangled gadget and voila!

Instant abs!

If it’s so simple, one has to ask themselves why solid, lean abs are so rare. Undoubtedly,

it’s not for lack of desire as the “wanting” American public spent hundreds of millions of

dollars last year alone seeking an easy answer to a firm, trim midsection.


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SIMPLE TRUTH:

“You already have ALL the equipment

you need to sculpt great abs.”

Allow me to answer this question, one I receive almost on a daily basis: “Do any of these

expensive gizmos really work or are they all scams?”

A healthy suspicion is wise whenever something sounds “too good.” Still I admit that at

times I find myself captivated by the amazing and energetic pitchmen on infomercials.

The “Juiceman” certainly presents a compelling story. A miracle? I doubt it. But when it

comes to sculpting your midsection and creating rock-hard abs, I can say, beyond a

doubt, that it takes more than a little rock-in’, twistin’, or slidin’ to get the job done. It’s

just not that simple. (I’ll bet you already knew that.)

Unfortunately, some ab-gadgets are more than just a waste of money, as some have

even proven themselves as a straight shot to injuries. “Electronic stimulators,” which

supposedly chisel your abs with no effort whatsoever, are a prime example.

The Federal Trade Commission (FTC), the government agency that provides “consumer

protection” and “anti-trust information” to the public, recently put the hammer down on

these scams following hundreds of reports where these machines were causing burns to

the skin. Ouch!! No thanks! That’s not the kind of burn anyone is looking for.

THE AB SOLUTION:

When it comes to building great abs, you were born with everything you need.

GREAT NEWS: Recent independent research continues to support the commonsense

approach I’ve been practicing for decades, and the simple truth is that when it comes to


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building great abs, you were born with everything you need. No equipment required. In

fact, a research study done at San Diego State University tested 13 of the “top” ab

exercises—not surprisingly, the gadgets didn’t fair so well. In fact, one of the most pop-

ular “ab-things” was a shocking 80% less effective than just good ol’ ab crunches! (Yes,

another reason to stick with the Juiceman—at least you know what you’re getting.)

Initially, many people are surprised by the simplicity of the exercises I use. They seem

conditioned to believe they need a “magic machine.”

But the “secret” to building strong, chiseled abs is not to be found in complex exercises

nor fancy machines but rather in HOW YOU DO THEM.

My advice is to keep it simple, get back to the basic exercises, emphasize technique, and

generate the most focus and intensity in your abs as possible, and you’ll be on the road

to building your absolute best abs!

THE BOTTOM LINE:

Whether or not you’re the proud owner of a Juiceman Juicer, a pocket-fisherman, or an

ab-doer machine or two is not important. What is important is for you accept the truth.

From this point forward, the key to developing strong, chiseled abs cannot be found in

complex exercises nor “amazing” ab gadgets—it’s in your capacity to integrate a power-

ful mind-body connection and train with absolute focus and peak physical intensity.

AB MYTH #4

Have you ever wondered if you have the genetics to build abs? Do you ponder the

question: “Could I even build abs if I spent a lifetime working on them?”


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If so, you’re not alone. In fact, the question about whether my abs are due to my genetics

is one I hear often—very often. Allow me to share with you the truth about how genetics

can impact building your best abs.

THE MYTH:

“Great abs are the result of good genetics.”

Over the years, I’ve come to understand that a large percentage of people who ask me if

my abs are the result of genetics aren’t really asking a question but rather making an

accusation. You see, if sculpting a solid midsection is only about genetics, they’re off the

hook, and their “Why even bother trying?” attitude is fully justified. Excuses come easy—

great abs do not.

I know of no other “excuse,” excuse me, obstacle, with the power to disconnect people

from their inner drive for excellence and allow them to quit before they even try than the

statement, “I don’t have the genetics [or insert any excuse here]...” It’s an insidiously

powerful statement, instantly absolving one of responsibility and justifying a lack of all

effort and desire to reach for a goal. Belief is “reality”: expect to fail, and failure is what you get.

Make no mistake about it, if you adopt the belief that great abs are exclusively the

product of “freak” genetics, you don’t stand a chance. The desire to be “right” will

quietly ensure that you are. This is the most powerful of traps.

I won’t lie to you, genetics play a role in every part of your life. However, you can either

use what you are given to more fully engage in life or you can use it as an excuse to not

even step up to the plate—to fail to show up in life in a meaningful fashion. Either way is

up to you; however, if you want great abs, I suggest you use your genetics as the solid

foundation it is—realize that if you didn’t have a strong genetic makeup, you probably

would have died early on in life. If you are one of those who uses your genetics

as a crutch, well, then, your beliefs of being less than what you are capable of are more

important to you than living the best possible life you can.


PAGE 23

AB TRUTH:

“Genetically, we are more alike than we are different.”

The normal genetic expression of a human being includes two hands, two feet, 206

bones, one brain, two eyes, 10 toes, and a whole host of other similarities, including 36

major muscles in our bodies. Among those are the four muscles that shape the torso and

define our abdomen regions. Physiologically, we function identically. We eat, sleep, drink

water, and breathe air to sustain life. The point is that you and I are surprisingly similar

(“the same” is more accurate) genetically.

Yet for all the many thousands of characteristics you and I share, we’re clearly not all cut

from the same mold. Perhaps you’re taller, shorter, wider, or leaner than I. We come in

an amazing spectrum of sizes, shapes, and colors—most of which are neither possible

nor desirable to change. If you’re six-feet tall at age 30, chances are very, very good you’ll

be six-feet tall at 31.

The list of attributes that are not going to change is long—large bones, wide hips, wide

shoulders, long legs, etc., but while these attributes do describe us, they should not

define us. They create the frame, and we are the artist—free to express our full potential

in all its glorious beauty within its borders.

In stark contrast to the permanence of these traits, the composition of your body is like

working in clay. Through regular exercise, including resistance training and a smart

nutrition strategy, you can alter the amount of fat and muscle on your body, boost your

metabolism, and reshape your body. The most remarkable thing about the way you can

alter your body is that not only will you look and feel younger, you can literally be

younger—at a cellular level. Yes, intense strength training has been proven to counteract

the impact of aging from the inside. And when combined with smart, healthy eating,

there’s currently no better method for staying young and strong.


PAGE 24

THE AB SOLUTION:

Ask the difficult question: Is it you or

your genetics that’s holding you back?

It’s essential to know the difference between physical challenges and the all-too-real

psychological ones. The exceptions to what we’ve believed to be physical limitations are

worth noticing: from a 5’7” starting NBA guard to a blind climber scaling the world’s

tallest mountain is evidence that our limitations are most often defined by our beliefs.

If you’ve allowed genetics (or any excuse for that matter) to limit you in your life’s

pursuits, you have to ask the difficult question: is it your genetics or your beliefs that are

truly holding you back?

Whatever your body shape, tall or short, thin or heavy, you can build your best abs and

a personal masterpiece of a body you can be proud of. Trust me on this. Genetics will

NOT stop you—but failure to believe certainly will.

My work in general is not a study of human genetic differences but rather of similari-

ties—the numerous things we can all change about our bodies and our minds. I make no

promises I can’t keep, and I never suggest it’s easy, but if you trust me and your own

greater potential, follow the guidelines, put forth the effort, and stay grounded in what

is deeply important, you’ll not only transform your body but will assuredly reshape what

you believe is possible.

BOTTOM LINE:

“You can live an average life, with an average level of fitness and energy, or you can step

up to a higher calling and sculpt your best abs and a strong, healthy body and mind. It

is 100% your choice.”


PAGE 25

Genetics are not solely responsible for your successes in life. Genetics are not the sole

cause of my abs. Dedication, commitment, an intelligent strategy, and an inspired

practice have been major contributing factors, so much so that I know these are the

crucial elements for strong, lean, chiseled abs. I’ve done my time in the gym, and I still

exercise nearly every day with the same enthusiasm and energy I did 20 years ago. I’ve

struggled through more crazy diets than you could imagine, tried damn near every

exercise, and made more mistakes than I care to remember...and still I’ve managed to

build my best abs and a balanced, symmetrical physique.

Like a fingerprint, genetics will determine the way your abs look (the alignment and

structure). You’ll see the full expression of your “ab genetics” when you’ve developed and

defined your midsection and your bodyfat is low.

Your six-pack may be more pronounced on the top or the bottom. Equally possible, your

abs may be the most perfectly balanced, amazing six-pack ever seen. Who knows for sure

until you’ve peeled away the layers and fully developed your abdominal muscles? It’s

worth discovering, don’t you think?

Along the way, you might be surprised what you learn about yourself, life as a

whole, and what really matters to you.

AB MYTH #5

In our dynamic and ever-evolving culture, “the six-pack” has become more than a visible

sign fitness: it’s become a status symbol for inner strength. In Hollywood, the place

where much of modern culture is shaped (like it or not), lean, strong abs are drawing

more attention than the most exclusive designer clothes or exotic cars.

Why?


PAGE 26

Because a strong, healthy body with sculpted abs is a status symbol money can’t buy—it

reveals one’s true and deeper character. Wealthy or not, the challenge to build your

best body requires dedication, commitment, and a solid value system that cannot

be purchased.

This begs the question: have we become obsessed with abs to a fault? Is this fixation on

the perfect body a case of too much of a good thing? In this myth, I take a deeper look

at this issue, and the question of abs and egos... Is this just an issue of vanity?

THE MYTH:

“Building a great body with amazing abs is about vanity—

it’s strictly a pursuit for people with big egos.”

Allow me to warn you, should you accept the formidable challenge to sculpt your best

abs, there will be people in your life who will attempt to diminish your passion and plant

doubt in your mind. You may very well hear comments like, “That’s so vain!”

Be ready for these subtle “attacks” on your spirit and view them with compassion and

understanding. You see, once you’ve set a lofty goal for yourself, you’ll often find it

instantly engages a warning flag in those around you who have sought to quiet the voice

inside of them that aspires to the highest places in life.

What happens is really quite understandable—the deep internal compass we all have, yet

which sits dormant in so many, will spring to life at the first exposure to the energy of

your intention. In those who settled for a comfortable life, free from the infinite

challenges of growth (evolution), the sense of inspired energy deep inside will be greeted

with fear and resistance. For them to stay in their place of comfort, this inner energy must

be thwarted, immediately. To achieve this directive, the most immediate path is through

dismissing this inner drive in you. As wild as this sounds, the unconscious believes that

by eliminating this drive from you, the comfortable state can be preserved.


PAGE 27

Ironically. the comfortable life is no less challenging; it’s just simply less courageous. If

we fail to set significant goals for ourselves, life will continue to serve up challenge after

challenge—and with the same amount of effort, we will be caught in the battle for

survival; i.e., the status quo. When we make a choice to aim high, a new path opens to

us—one of purpose and greater, more lasting impact. It’s not a promise we will receive

all that we aim for, but you can rest assured that your aim will open up a new realm of

possibilities you would never have known otherwise. In addition, with each choice we

make to reach higher, we are strengthening the inner muscle of courage and cultivating

the field of infinite potential.

AB TRUTH:

“By the time your abs are in shape, the rest

of your body will also be strong and healthy.”

Building a strong, lean, healthy body with a defined midsection is the exclusive product

of healthy habits, in not just exercise and nutrition but in all facets of life. This is why it

stands above all others as the gold medal of physique development.

As anyone who knows anything about getting in shape is aware, one of the most difficult

objectives in fitness is to build a lean, defined midsection. However, by the time your abs

are in top shape, rest assured your legs are in shape, your arms lean and strong, your

back and shoulders muscular—your entire body is going to be fit. And this transformation

is more than skin deep—your heart, lungs, vascular system, immune system... they will

all be more healthy.

Then there’s the mental aspect... when you strengthen the body, you strengthen the

mind. You strengthen individual character and courage. Consider how much people today

need a healthy way to deal with the uncertainty, anxiety, stress, and confusion. And con-

sider the fact that it has been scientifically proven that regular, intense exercise, as well

as feeding the body in a healthy manner, helps keep the mind clear, reduces depression,


PAGE 28

and releases stress. That, in turn, increases our productivity and improves quality of life.

Has there ever been a more important time in this nation’s history for its citizens to be

strong, healthy, and courageous? I don’t think so.

And when it comes to physically “moving” your body, your ab muscles are at the center,

supporting your entire skeletal and muscular systems. The way you sit, stand, and walk

are all impacted by the strength and balance of your ab muscles. More specifically, the

abs help maintain good posture and keep your body aligned—reducing the all-too-

common sway in the lower back. Which, by the way, is the cause of the top medical

complaint in the nation: low-back pain.

As for overall health, several studies have correlated high levels of fat on your abs with

decreased life spans. In a research study done in Canada with more than 8,000 people

(conducted over 13 years), it was concluded that people with fit, toned midsections have

less than half the death rate as those with flabbier midsections.

I’m sure you can agree that by keeping your body healthy and active, fueling it with

healthy energy and intense exercise, you can significantly improve the quality of your life

as well as develop yourself physically and mentally.

THE AB SOLUTION:

The reward for a “job well done”

is unparalleled.

I’ll make no contention that abs are an essential part of a full life. Yet I do contend that

being in top physical condition is absolutely essential to enjoying a long, extraordinary

life, and that well-defined abs are an inspired target in support of this goal.

During my more than 20-year practice of consistent training, I’ve realized so many

benefits—from the most obvious health benefits to powerful life lessons in setting and


PAGE 29

achieving goals. Yet, I’d say the most powerful contribution my fitness practice has made

to my life outside the gym is the development of self-confidence.

There are so very few platforms left where one is able to achieve so much through their

own control and influence, while developing sharp mental focus and peak physical

intensity. Self-authoring your life by attaining a goal that no one “made you do” can result

in an unwavering belief in your ability to achieve any goal. If you’ve invested in yourself,

in exercise or sport, you know the immeasurable pleasure of the internal reward for a “job

well done.”

THE BOTTOM LINE:

“Exercise is a steadying force.”

I feel fortunate to be in a position to share the wisdom I’ve gained through many years

of devotion to peak physical fitness. It’s an honor and a responsibility I take very seriously,

and as such, I’d like to make it perfectly clear to those who don’t know me: being in shape

is a passion for me, not an egotistic need (at least not any more).

Exercise in various forms has been a constant in my life, a steadying force—for life’s

never-ending times of uncertainty. During good times and bad, I’ve relied on my fitness

rituals to be my steady rock.

I hope my experience with fitness can serve to inspire in you a lifelong practice of fitness

that serves your life as well as it has for mine. It may be that your fitness lifestyle does

not include building your best body in quite the same way I do—that you do it the same

is not the point, nor the goal. It is that you are inspired to find the lifelong practice that

best serves you.

You have been given a great gift: a life and the freedom to choose to live it well. The

question I encourage you to ask of yourself is, “Have I the resolve to fill each unforgiving

minute with 60 seconds worth of distance run?”


PAGE 30

AB MYTH #6

With all the stunning clarity of my family’s 1971 Zenith color television, I can still recall

the challenge of earning my first (of many) Presidential Award for Physical Fitness. For a

second grader, it was a pretty big deal.

Today, when I access this generally fond memory, the sit-ups portion of the test can make

me cringe. The vivid images of my legs extended, straight as a broom handle, as my

buddy Ryan Elliot holds my feet firmly to the ground with all his 70 lbs of might sends

shivers through this over-40 body.

There I was, swinging my upper body up and down with the steady rhythm and sound of

a piston in a racecar engine, as the judge counted the sit-ups while keeping one eye on

a stopwatch.

THE MYTH:

“Sit-ups are the best exercise for abs.”

As I already revealed, I made it; I received my Presidential Award for Physical Fitness that

day. But considering the incredible stress those sit-ups placed on my body, a “Purple

Heart” would have been the more appropriate recognition.

That was more than a few years ago and, as the saying goes, “Things were different...”

Very different! Asbestos was a modern miracle, television promised to “enlighten” us,

only kids playing astronauts wore helmets, and sit-ups were the ONLY exercise for abs.

Today, entire buildings are being torn to the ground to protect us from asbestos,

television is consuming a third of our waking lives and jellifying gray matter, kids are

barely allowed out their front doors without helmets, yet millions still cling to the advice

of our grade school PE teachers, believing sit-ups are THE ab exercise of choice.


PAGE 31

AB TRUTH:

“Sit-ups actually do little for the abs.”

The truth is the sit-up is a poor choice for engaging the ab muscles and also runs a high

risk of causing injury. The sit-up does, however, have a close cousin called the ab-crunch.

I’ve known many people who misidentify the ab-crunch with the sit-up. Unfortunately, this

is similar to mistaking a harmless gardener snake with a rattle snake. The ab crunch is

an excellent, highly effective, and safe exercise that engages the abs exponentially more

powerfully than its next-to-useless cousin—the sit-up. Now is the time to get straight on

the crunch and sit-ups—to ensure we know which to embrace and which to avoid at all

costs.

First things first. A “sit-up” is the exercise where your legs are usually straight (some are

done with bent knees, which is safer but still not a top ab-focused exercise), you lift your

upper body off the ground, keeping it straight, by pivoting at the hip joint.

This classic sit-up move, straight out of the 1960’s gym class, actually does very little for

the abs at all, but it can result in some real damage to your lower back—especially if

you’ve graduated from the third grade.

THE AB SOLUTION:

Don’t sit-up. Crunch.

The ab muscle most directly responsible for the visible “six pack” (called the rectus

abdominus) is activated in exercises where you roll your shoulders from the floor—and

curl your ribcage toward your hips.

This “ab crunch” motion denotes a safe and effective exercise for developing the “show”

muscle of the abs. In stark contrast to the crunching motion, the standard “sit-up”


PAGE 32

activates muscles of the “hip flexors,” placing stress on your spine and greatly increasing

the risk of injury.

Note: At the end of this Special Report, I will give you several examples

in photographic format of simple, effective and safe ab exercises!

A finely sculpted, balanced midsection requires a variety of exercises be used to develop

each of the distinct regions of the abdominal muscles. Without getting technical, the

three most visible regions of your abs are the upper abs, the lower abs, and the obliques.

To effectively isolate these regions of the abs, it’s important to have a basic knowledge

of the ab muscles and know the right exercises and proper technique. For example, to

contract the upper ab region, simply lean forward, placing your focus on the muscle

between your ribcage and belly button, and flex. When fully activated, it feels as forceful

as flexing a biceps.

Leg lifts and exercises where the hips are lifted or rotated upward are used to emphasize

the muscle activity of the lower ab region. When the lower abs are weak (problem areas

for many women), you tend to get a “paunch”; that is, a relaxed area beneath the belly-

button. Strengthening this region of muscle is essential to flat, toned abs.

The obliques are responsible for twisting and rotating the torso and are thus used heav-

ily in sports that require you to rotate the upper body, such as golf. Exercises that focus

on obliques include crossing movements and exercises that require focus on each side

separately.

For more specific and detailed information on training the major ab regions and

trouble shooting obstacles with your physique, please see my extended discussion

in ABSsolution.



PAGE 33

THE BOTTOM LINE:

“No complex exercises are needed.”

Be suspicious of any ab-training exercise program that requires you to perform complex

exercises or relies on fancy machines. The foundation of an effective ab-building plan

should include the proven, basic exercises with an emphasis on the technique and a

balanced attack on all ab zones.

The truth of the matter is you do not need to perform any complex ab exercises. In fact,

most of the exercises I recommend are ones you’ll most likely be familiar with; they’re

the same ones I’ve been doing for two decades, and they have been around a long time.

My solution for your best abs is downright simple, but please don’t let this fool you—it

is challenging in the right way, placing stress on your muscles, not your coordination. For

the “secret” is not in the exercises—it’s in HOW you do them.

How you perform the exercise has more impact than any specific exercise, machine, or

even the number of reps you do. Real, tangible results come from performing basic, func-

tional, effective exercises, properly and consistently, with a focused mind and a high level

of intensity. Anything less than this is a waste of time.

AB MYTH #7

Imagine for a moment that you’re on a road trip or “a journey,” for the more spiritually

minded, leaving New York City, en route to your destination of sunny Los Angeles. Your

car is fueled, you’re all packed, you have some CD’s loaded, and you’re heading off on

an adventure.

Your destination and your goal is LA—that much is clear. The time? Well, you’re not

absolutely sure. You’ve done no serious calculations, but you’ve heard of others doing it

in anywhere from three to six days. You’ll figure it out as you move along.


PAGE 34

Everything’s going great until ten or so hours into the trip, when your energy begins to

fade, fatigue is gradually replacing that “vision” of the LA sun. Searching the car, music

cranking, you’ve got water to keep hydrated, some protein bars to keep you fueled... but

where’s the map? You’ve got no map! Oh well, stay the course, and you’ll get there, soon

enough. Right?

Doubt is creeping in, and you’ve begun questioning everything: do you have enough gas?

Enough money? You’re tired, unsure, and feel like you’ve been traveling for days. How do

you sustain the course when you’re not sure what the course is?

Unfortunately, this is exactly the way most people go after fitness. They set their eyes on

the prize. Bursting with desire and motivation, feeling all “psyched up,” they merge onto

the nearest “fitness expressway,” only to wind up a roadside causality. As fast as they

jumped in, they fizzle out!

THE MYTH:

“Goals are everything.”

“If only I’d had more motivation,” you say. It’s all about motivation, right? But wait, you

were quite motivated. So, that’s not it. “I must have failed to set a goal.” No, you had a

goal: “LA.” Now, if you’re motivated and you have a goal, what went wrong?

If you’ve ever failed to reach a goal (and we all have), you know what it’s like to fizzle out,

running short on motivation before you arrive. And you’ve probably asked yourself all

these same questions.

Well, I have some good news for you: it may very well be that you nor your goal are to

blame. All motivational psychobabble aside, I know nothing to be more powerful for pro-

ducing more pure energy (for sustaining the course and producing more important

results) than the simple practice of RELENTLESSLY TRACKING YOUR PROGRESS.


PAGE 35

Trust me, I know getting yourself all psyched up is important stuff. But, that’s a job I’m

comfortable leaving to the experts like Tony Robbins. What you can help yourself with is

finding a simple way to sustain the motivation necessary to build your best abs—to

achieve your goals.

You see, regularly tracking your progress will fuel your reserves of motivation to a

full-raging fire— which is vital for sustaining the course of a challenging goal like

building your best abs.

THE AB SOLUTION:

A goal without a plan for success is

no more than a dream.

The practice of tracking progress, of measuring results each step along the way to achiev-

ing your goal, will boost confidence and provide a tremendous sense of accomplishment.

Tracking progress does not have to be complex—not at all.

I find that simply using a tape measure or calipers can be very effective. I’m not obsessed

with my percentage of bodyfat...it’s nice to know, but what really matters is if I am

making progress, losing fat around my waist, consistently.

For this, I track myself with a simple tape measuring tool every day. Why each day?

Well, the chances of getting a reliable average is much better when the readings are

more frequent.

I find relying on the scale alone to measure progress is a mistake. Given that muscle

weighs considerably more than fat, your body composition can undergo radical

transformations that register next to nothing on a scale.


PAGE 36

THE BOTTOM LINE:

“The feeling of achieving results, knowing you are making

real progress, is unrivaled by anything I know.”

You’ll find that this desire to feel successful infects all areas of your life—in your work,

at home... in all your life. This perpetual spiral of self-generated energy is without

question simply the best formula for continual improvement, for every great achievement

I know of...

AB Myth #8

For the past five years or more, fat-loss supplements, commonly called “thermogenics,”

have been the fastest growing, most popular category of supplements sold. In 2004, they

accounted for monstrous xx% of the entire supplement market.

For years, the enormous array of fat-loss products has relied on the controversial

ingredient, an amphetamine-like supplement called “ephedra,” also known as the “all-

natural” herb, ma huang. This potentially dangerous stimulant, which has been

implicated in a growing list of health-related problems and has recently been banned

from the market, was the key active ingredient in many of the best-selling weight-loss

supplements.

For the record, even before the recent ban, I didn’t take thermogenic fat burners with

ephedra in them. I just didn’t think the possible side effects were worth the price—

ephedra does take a toll on the body. And I don’t like, nor can I tolerate, the jittery effects

these “stimulant-based” supplements make me feel.

It’s important to note that the signs many people have come to look for, to know their

weight-loss formula has “kicked in,” such as anxiety, sweating, palpitations, and

thirst, are actually signs of ephedrine toxicity in the central nervous system. This over


PAGE 37

stimulation of the central nervous system causes adrenal exhaustion, where the body

breaks down from constant stress and can lead to a weakening of the thyroid, which is

the key internal regulator of metabolism—exactly what you do not want to happen when

you’re trying to shed fat!

THE MYTH:

“To define your abs, all you need is a miracle pill.”

In the never-ending search for the “silver-bullet” of physique development, supplements

regularly lead the way—igniting people’s hopes for the perfect six-pack abs, fast and

without effort. It’s remarkable that there is something so alluring about a jar of capsules

filled with funny-smelling powders that can so powerfully evoke our belief in miracles. It

feels a bit like an adult version of the programming that had us all watching for Santa to

come down the chimney.

“Adding high-performance supplements to a body while ignoring

exercise and nutrition is like putting rocket fuel in a 1972 pinto…

with flat tires! It’s not just a waste of money; it’s a fire hazard,

and it flat out won’t do a bit a good.”

Shawn Phillips

The promise of supplements can ignite hope in people, and hope is rarely a bad thing.

The breakdown, as I see it, is in the unreasonable, “magical” level of expectations that

many people have with supplements. They give the supplements (so often fat-loss pills)

the sort of power that an infant gives its parents. As a result, they don’t keep up their

end of the bargain for affecting the change they wish to see. It’s as if somehow the small

pill is going to overcome all their bad habits and accumulated fitness deficits to date. It

just simply does not work that way. The fine print on nearly every supplement, “in

conjunction with sound nutrition and regularly exercise” is there for a reason.


PAGE 38

While the supplement companies certainly play a role in perpetuating the system

through their aggressive marketing claims, there are most certainly some intelligent,

well-intentioned people and companies providing excellent products that can help. But

the key word here is, “Help!,” as in “to help you succeed.”

AB TRUTH:

“There is no one supplement magic bullet.”

Creating your own sculpted, lean midsection, one nearly devoid of bodyfat, is a

formidable challenge and an achievement you’ll not realize in the absence of a sound

practice and commitment to nutrition and training. If you’re expecting to achieve

sculpted abs and a lean, strong body via the supplement “silver-bullet” approach, get

ready to be disappointed.

My philosophy on the use of fat-loss supplements is this: if your nutrition is nearly

perfect and your training is going strong (both weights and cardio)... if you’re doing

everything to the “T” (and you’ve got a note from your doctor), and you want to add a

solid, scientific weight-loss supplement to the mix for a final sprint to your goal, rock on.

At that point, you’re focused, committed, and making the call for yourself. Of course, the

obvious thing that comes to mind here is, if you’ve done all the above, you may realize

you don’t need a stimulant-based fat-loss supplement.

On the other hand, if you have not established the environment for promoting fat loss, if

you’re looking for a quick fix or some short-term results, you’ve got absolutely NO busi-

ness messing with any “fat-burning” supplement.

THE AB SOLUTION:

“Follow an integrated solution to boost your

metabolism and fuel a strong, healthy body.”


PAGE 39

Whether you choose to use a fat-loss supplement for a

period of time, with a clearly defined goal, is your choice.

But at some point, you’re going to have to stop using

them (that’s a key point here: fat-loss supplements are

not life-long practices), and when you do, then what?

Supplement or no supplement, to lose body fat and get

fit, you’ve got to kick your metabolism in gear. The best

way I’ve found to increase my metabolism and support my

body’s own ability to burn fat is to exercise intensely, feed

it properly, and support the optimal operation of my body

with vital nutrients from non-stimulating supplements.

Oh, and for a little extra fat-burning and focus-enhancing

boost, I have been known to enjoy a strong cup of my

favorite Starbucks blend in the morning before training.

As a fat burner, it’s no miracle, but it sure tastes good!

In my book ABSolution, I provide details for enhancing

your fat-burning and muscle-building metabolism by

feeding your body certain foods at well-planned intervals,

combined with an integrated training plan. Here, in staying with the focus of this myth,

I’ll share by simple, 1-2-3 approach to a sensible supplement plan.

Step one to a supplement plan for me is to ensure I’m feeding my body with the protein

I need to build my body and recover from workouts. For this, twice each day I do enjoy a

premium quality nutrition shake. I’ve been benefiting from the use of nutrition shakes for

well over ten years now, and I don’t want to think what I would do without them. The best

shakes provide a convenient source of quality protein, fueling my body with the key

amino acids I need to support muscle metabolism and a healthy immune system. They’re

“portable,” low in calories, low in fat, and provide a healthy dose of vitamins and minerals.

WARNING

If you, or anyone you know,

has been relying too heavily

on stimulant-based, fat-loss

supplements, I’d suggest being

on the look out for symptoms

of adrenal exhaustion. These

include excessive fatigue (after

coming down from the artificial

“high” caused from the stimulant

effects), irritability, depression,

inability to recover from exercise,

insomnia, headaches, muscle

and joint pain.

Now that I’ve got you

looking out for this array of

possible symptoms, the simplest

way to identify if you may be

suffering from adrenal fatigue is to

watch for brief periods of

dizziness when you stand up.



PAGE 40

Essential fatty acids (meaning our bodies’ cannot produce them on their own, thus the

reasoning for their name) or EFA’s, as found in flaxseeds, are required not only for our

overall health but for proper fat metabolism (of “bad” fats), energy production, regulation

of cell functions, and healing of tissues and injuries. I add a teaspoon of flaxseed oil to

my MRP’s to provide a source of these “good” fats, which also works to further slow the

release of carbs into my system. Notice I said teaspoon here, not tablespoon—there’s a

big difference. This amount, daily, supplies my body with “good,” healthy fats, and all my

other fats come naturally from the whole-food proteins I eat throughout the day.

For me, step two in my supplement plan addresses nutrients for optimal health and

wellness. I take nothing for granted, and that includes my health. It’s important to help

your body recover from the strenuous bouts of exercise and also help protect the body

against daily stressors and toxins (such as pollution), which are commonplace in our

everyday lives. For this I take an excellent, balanced multi-mineral/multi-vitamin formula

to meet the essential needs for optimal health and strength. Knowing the demands I place

on my body, in addition to this, I use a few key antioxidants, such as Vitamins A, C, E,

and selenium for protection from free-radical damage, which can impede recovery and

encourage aging, among other negative effects.

Lastly, step three, the final in my supplement puzzle (formerly called plan) are the more

targeted, “high-impact” performance-focused supplements. This is an area where science

has made, and continues to make, some notable supplements. But contrary to what many

supplement companies want you to believe, performance supplements are not “the

answer.” This is why in my supplement plan, I first address a solid foundation of sound

nutrition with proteins, healthy fats and carbohydrates; then I ensure I am receiving

optimal nutrients for health. There are a number of quality, high-impact performance-

level supplements, whether the goal is building muscle, losing fat, or even improving

athletic performance (should you need such a thing). Whenever I’m striving to get in my

best shape, say for a photo shoot or appearance, the top of my list may include

L-glutamine, creatine, 7-Keto, and CLA—oh, and a good joint-support formula.


PAGE 41

THE BOTTOM LINE:

There’s no doubt in my mind, the right supplements can make an impact on the way you

look and feel. Having used various nutritional supplements for decades now, I can attest

to that. Along with the literally thousands of people I know who use supplements and the

volumes of scientific support, my personal experience stands as a testament to the fact

that many supplements (although certainly not all) work. By “work,” I mean that used

correctly, they can support the positive impact of intense, regularly exercise and

intelligent, healthy eating, promoting a lean, strong, and healthy body.

Yet, at the same time, I understand that supplements alone will not transform me into a

crime-fighting superhero, at least not without considerable effort on my part... and a long

crimson cape, of course.

Remember, the word “supplements” means “in addition to”… in addition to intense

exercise and “in addition to” intelligent nutrition. If you are not doing these things,

supplements are worthless or, worse yet, a waste of money.

What I have found is that as the years pass, my focus becomes more angled to maximiz-

ing the quality and longevity of my life—to being healthy, fit, and strong for life. And it

is to serve this objective that I increasingly find supplements a positive force for support-

ing this life goal.


PAGE 42

5 Simple, Safe, and Effective Ab ExercisesYou Can Do—Most Right In Your Own Home!

Here are five exercises that will thoroughly work the upper, lower and oblique (side) of

your midsection. There are many more exercise and pictures you can access on my free

website. Just click here for an array of ab training tips! (Note: Some of the exercises may

require a gym environment, but you can develop great abs right in your own living room!)

UPPER ABS

The Crunch

How It’s Done

Start Position

Lie on your back with your knees

bent and your feet resting flat on

the floor. Your neck and head

should be relaxed with your

hands at the sides of your head.

The Movement

Using your upper abs, curl your

upper torso so your shoulder

blades lift off the floor. As you

curl up using your abs, your

sternum (chest bone) should be aimed toward your bellybutton. At the top, contract the

abs intensely and then slowly lower your torso, lightly touching your shoulder blades to

the floor. Repeat.

START

FINISH


PAGE 43

Overview

This is an excellent exercise for practicing and perfecting your techniques for ab

training. Be clear, the ab crunch is not a "sit-up." Sit-ups are not a recommended exercise

for abs—they're one of the most common causes of lower back injury when training abs,

and they're not even very effective for developing your abs anyway.

The weakness of the ab crunch is its limited range of motion. For the more advanced indi-

vidual, ab crunches on the Swiss ball are more challenging as they allow for a much deep-

er stretch and greater contraction.

Training Tips

• Try taking one of your hands away from your head for a couple of reps and placing it

on your abs, just below your rib cage, to focus the muscle contraction.

• To maximize the contraction, take a full breath at the bottom of the rep and hold that

air in as you contract up, focusing on fully contracting your abs. When you reach the

top, squeeze your abs, contracting them for a count of two. Then release, breathing

out, and return to the starting position under control as you breathe in.

Cautions

• Keep your lower back flat on the ground. Do not lift your lower back off the ground

and actually sit up. This uses more hip flexors than abdominals.

• Keep your chin tucked to your chest and your eyes on your navel to avoid "jerking" your

head up.

• Keep your head still. Do not lift your head off the floor with your neck.

• Do not bounce off the floor


PAGE 44

Swiss Ball Crunch

How It’s Done

Start Position

Sit on the ball and slowly walk

your feet forward while you

slowly lean back until you are

comfortably lying back on the

ball with your feet shoulder

width apart. Place your hands at

the sides of your head.

The Movement

Curl your chest up, bringing

your sternum (chest bone)

toward your bellybutton. Keep

your chin tucked in to your

chest to avoid "jerking" your

head up. At the top, focus on

contracting the abs. Then slowly

lower your torso, rounding your

back and lightly touching your

shoulder blades to the Swiss

ball. Repeat.

Overview

This is truly a super-charged

version of the classic ab crunch.

I've been doing ab crunches for

a lot of years and was reluctant

FINISH

Don't slide off the front of the ball!

START


PAGE 45

to try the Swiss ball when it first came onto the market. I thought it looked a bit, well,

"fun," but I can tell you, these are excruciating, not fun! In fact, if I could have only one

piece of equipment for my ab training, it would be the Swiss ball.

Once you've mastered the basic ab crunch, this is the exercise to step up to. This is "the"

movement for the upper abdominals. It allows a deep, full pre-stretch and a significantly

greater contraction range than the basic ab crunch. In addition, on the Swiss ball, you're

much less "stable" because the ball naturally rolls around. This means you'll need to

recruit the core stabilizer muscles that may be neglected during floor crunches.

Training Tips

• Allow your body to round back with the shape of the ball as you begin each rep. This

increases the range of motion and tension on your abs.

• At the peak of the contraction, your abs should be under tension. So do not sit up to

in a full upright position, which would relax the muscles.

• Keep your eyes closed. This will help you with your balance.

• On the way down, try to increase the distance between your rib cage and your pelvis,

and on the way up, try bringing them toward each other.


PAGE 46

Bench Crunch

How It’s Done

Start Position

Simply lie on the floor with your

feet positioned atop a bench (or

chair). Your knees should be

bent at a 90-degree angle. Place

your hands gently on the sides

of your head and take a deep

breath.

The Movement

Then, concentrate on flexing

the upper abdominal muscles,

pushing your lower back into

the floor, and slowly curl your

shoulders toward your knees as

you breathe out. Aim your

elbows toward your knees,

flexing the ab muscles more

with each inch your elbows

move upward and inward.

When your shoulders and upper

back have curled up off the floor

and your elbows are six to eight

inches from your knees, hold that position for a count of "one-thousand-one, one-thousand-

two" and flex those abs while pushing down with your lower back! Then, slowly return to

the starting position while you breathe in. Pause for a moment, and then repeat.

MID-POINT

FINISH

START


PAGE 47

Overview

This variation of the basic ab crunch is one I've made a part of my regular training rou-

tine for years. By simply placing your feet on a bench, it puts more emphasis on the upper

abs and takes pressure off the lower back. It also helps keep the hip flexors from being

activated.

It's very important to just rest your feet on top of the bench and not put them under the

bench and use them for leverage to try to help you "sit up." That old-fashioned technique

has caused a lot of unnecessary strain in people's lower backs. Please note that the

crunch is not the same as that old-fashioned sit-up you might have done in Junior High

PE class. The crunch is a much more focused, safer, and effective way to exercise the

abdominal muscles. Please, if you're doing sit-ups now, stop, and don't let anyone ever

tell you they're an effective ab exercise—they're outdated and not the right way to train.

The bench crunch, on the other hand, is one of the best exercises for stimulating the

abdominal muscles and developing that six pack.

Training Tips

• For variation, I'll often take one hand off the side of my head, place it on the oblique

muscle on the opposite side of my body, and perform a twisting ab crunch. For exam-

ple, aiming my right elbow toward my left knee. This helps develop the muscles in

Region 3 as well as Region 1.


PAGE 48

LOWER ABS

The Reverse Crunch

How It’s Done

Start Position

Lie on your back with your knees

bent and your feet together six

inches above the floor. Place

your hands behind your head,

like you would if you were

getting ready to do an ab crunch.

The Movement

Keeping your feet close to your

hips, contract your lower abs,

slowly bringing your knees

toward your chest and lifting

your butt off the floor. Once you

have curled your lower body as

far as you can, slowly lower to

the starting position. Repeat.

Overview

This is one of the easier lower

ab exercises, but that doesn't

mean it is easy to do. When you

effectively isolate the lower abs

(as best as you can) they fatigue

rather quickly, and you'll feel

FINISH

Hinge from a point just above your pelvis,not your hips, which takes the load off the abs.

START


PAGE 49

them. You'll really feel the lower abs when you kick in to high gear and move through this

exercise slowly, with focus.

This is a perfect exercise to learn (or relearn) how to focus on the lower abs—to contract

the muscle in this Region. Use it, build from it, and then return to it when a higher degree

of difficulty is too much.

Women generally have longer legs and shorter upper bodies than men, which makes this

exercise easier for them. Thus, to increase the challenge of this lower ab exercise,

I suggest doing this exercise on an incline bench—placing your hips lower than your

chest increases gravity, resistance, and range of motion.

Training Tips

• Breathe out as you curl your legs into your chest, in as you lower your legs.

• To make this exercise a bit harder and more intense, simply place your hands, palms

down, on the floor by your hips.

• Visualize yourself curling up into a ball.

Cautions

• Hinge from a point just above your pelvis, not at your hips.

• Don't kick your feet on the way up; keep them as close as you can to your butt.


PAGE 50

Hanging Leg Lift

How It’s Done

Start Position

To begin, hang from a pull-up bar with a shoulder-width

grip, or utilize arm straps that allow you to hold your

bodyweight with your upper arms, instead of just the grip

of your hands. Next, allow your legs to hang down,

keeping them very relaxed, so your knees are bent a bit

and your toes are slightly pointed.

The Movement

From here, take a deep breath, and begin to lift your legs

upward, while you focus on contracting your abs. Breathe

out slowly, continue lifting your legs while you roll your

hips upward. Continue until your feet are pointed

straight out and hold that contracted position for a full

count of "one-thousand-one, one-thousand-two." Then,

slowly lower your legs to the starting position, take a

deep breath, and repeat.

Overview

Properly performed, this exercise targets Region 2, the

lower abs. And while I have to admit this exercise can be

effective, it has always been a bit challenging for me. You

see, over the years, I've had several shoulder injuries.

None of them serious enough that I would need surgery,

but they have been serious enough that I have to be

extremely careful how I position my shoulders during

exercises so as to not aggravate the inner workings of

FINISH

START

TIP: Keep your toes slightly pointed whileyou're lifting your legs. This reduces theamount of work being done by the hip flexorsand increases the load on the lower abs.


PAGE 51

that complicated and vitally important upper body area specifically known as the "rotator

cuff." For that reason, I only do the hanging leg lift once in a while. But that doesn't mean

it won't be an effective exercise for you unless you, too, have had a shoulder injury.

You can perform this exercise with your knees slightly bent or almost straight. Slightly

bent is easier and is good if you're just beginning to strengthen the lower abs.

A common mistake I see people make while performing this exercise at the gym is, once

again, they simply do it too fast and end up doing little more than swinging their legs up

and down, forward and back, and doing very little to stimulate the abdominal muscles.

This exercise must be done s-l-o-w-l-y for it to be effective!

Training Tip

• Keep your toes slightly pointed while you're lifting your legs to reduce the amount of

work being done by the hip flexors and increase the lower ab work.


PAGE 52

OBLIQUES

The Side Crunch

How It’s Done

Start Position

Lay on your back with your

knees bent, as if you were

setting up for a traditional

crunch. Put your feet on the

ground, your left hand at the

side of your head, and your

right on the left side of your

midsection. Keeping your knees

together as one unit, let them

both fall to the right. Make sure

you keep your head and chest

facing the ceiling.

The Movement

Crunch your chest toward the

hip that is facing up. Even

though your lower trunk is

twisted to one side, crunch your

upper torso straight up. When you have completed one set, change your body position to

exactly opposite, and do an equal number of repetitions with your knees and lower torso

turned to the other side.

FINISH

Do not allow your upper body to turnto the side that your knees are facing.Keep your shoulders facing upward.

START


PAGE 53

Overview

This is a solid, basic oblique exercise. But like any of the exercises, with focused

intensity, you can generate an effective load on the muscles.

To increase the range of motion (which is limited by doing these on the floor), place a

half foam roller under your lower back/hips, or try a more advanced version of this on

the Swiss ball or Roman chair.

Training Tips

• Keep one hand on your obliques (i.e., the hand of the side that your knees are facing

on the side of your obliques that are facing up at the ceiling).

• Breathe out as you crunch your chest into your hip, in on the way down.

• Keep your eyes on your left heel when your knees are facing right, and vice versa.

• Picture in your mind touching the side of your ribs to the side of your pelvis.

Cautions

• Do not allow your upper body to turn to the side that your knees are facing. Keep your

shoulders facing the ceiling.

Conclusion

Alas, our journey together through the myth-fractured arena to the remarkable clarity and

freedom that comes only from absolute truth has come to an end. And while parting is

certainly sweet sorrow, I find solace in my belief that we will meet again, soon. I do trust

you found this special report informative and perhaps even occasionally entertaining—

and that it was time well spent.

I will mark our journey a success if you never give these now obviously silly myths another

moment of your attention. For now armed with the truth, you’ll be able to see right


PAGE 54

through these myths and thus focus your attention on what really does matter. Where

once your attention was captivated by planted questions, you’ll now be free from these

outdated assumptions.

With this newfound level of clarity and freedom, you should be ready to engage in the art

of sculpting abs. If you’re wondering where to go next, may I be so bold as to suggest

my wildly successful and remarkably simple system for building your best abs: my book,

ABSolution, The Practical Solution for Building Your Best ABS. This former #1 best seller,

released to be the next-level after Body-for-LIFE, has become a fitness classic since its

release a little over three years ago.

Rest assured, even if you choose to look no further for your ab-training wisdom, by

reading this report, you’ve already been set free from the ignorance that erects towering

barriers for most people. You’ve just come through the jungle of confusion and have

taken your first steps in the glimmering blue sky and sunshine known as clarity. Please

take a moment to congratulate yourself. For you must consider there are far too few of

us roaming the surface of our planet earth who have escaped the jungle of ab-training

confusion to freedom.

This is, however, where we end. May this voyage we’ve enjoyed together enabled your

vision of your best self to arise with renewed energy and inspiration. While I understand

the belief in the infinite potential, the challenging nature of our lives and the minefield of

seeming limitations is not lost on me. Thus, I would be doing no service were I to

promise you everything for the price of nothing. You know that’s not how it works.

Should you choose the mission, the road will be challenging and bumpy—and isn’t that

great?! For it is precisely this process of challenging and forging ahead that shapes our

character and ultimately our lives.

As for your full potential, I can’t possibly say precisely... but what I can say with absolute

certainty is that at this very moment, your potential in the area of fitness, in all areas of



PAGE 55

your life, is many, many times greater than you could possibly imagine. I know this from

experience and through the history of man—quite simply, I’ve never heard of a person

who aimed too high.

Oh yes, it’s possible to aim high and fall, but that’s not failure: it’s simply another form

of success—often the most valuable. When you’re conditioning yourself to aim high, what

better place to do it than in your total health and fitness? Say you shoot to get your abs

on the cover of a major magazine... and miss. What you’re left with is an amazing level

of fitness, a healthier, more energized body, a new level of inner strength and mental

resolve, the attention and respect of many people, including the opposite sex, and a level

of confidence you’ve seen before only in Eastwood movies. The most self-critical person

could call this failure, but it would have to be one of the most enjoyable and rewarding

failures they have ever embarked upon!

Wishing you the absolute best on your journey to your full potential. May you come to

live your dreams and know many moments of unyielding beauty and grace.

Shawn Phillips

Author, ABSolution


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