How To Get Super Awesome Abs

1 How To Get Super Awesome Abs

How To Get Super Awesome Abs
A FREE REPORT

By David Chen

Published by FreeSixPackGuide.com

http://freesixpackguide.com
The Simple Principles For Abs in your inbox… free!


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Chapter 1: My Six Pack Story 4

Chapter 2: Foods Making You Fat 7

Chapter 3: Exercises For Awesome Abs 11

Chapter 4: Maximising Fat Loss 14

Chapter 5: Six Pack Myths 18

Conclusion 22



Chapter One: My Six Pack Story

My name’s David! I’m a personal trainer from
Australia. My passion is helping as many people as
possible improve their lives by reaching the fitness
goals they deserve to achieve!

This is why I do a lot of writing on fitness and
nutrition in my spare time. In this free eBook, I’m
going to teach you some basic principles for getting a
six pack.

You see, for years I wanted to put on muscle and
get a six pack. But it seemed no matter what I did I
always reached a plateau… or I’d gain a little muscle
but lose it straight away!

I tried every kind of exercise… treadmill runs…
super sets… high reps/light weights, low reps/heavy
weights… but the only thing my exercises were doing
was making me sore and tired!

I tried everything I could to lose fat and put on
muscle! But I could only achieve one change… you
guessed it, putting fat on my stomach!

And I ate pretty healthy… I ate fruits, vegetables, I
barely ate chocolate once a month… I exercised…

But whatever I did, I couldn’t get abs or gain
muscle!

So what was I doing wrong?

The answer came years later when I decided to
become a personal trainer. It seemed like a great


choice for me… I love playing sport and keeping fit! But
there seemed something illegitimate about the choice…

You see, being a personal trainer is about
motivating and helping people reach their goals…

How could I help other people reach their goals if I
couldn’t reach them myself?

So I made it my conscious effort to get a six pack,
and with every spare moment I searched for answers…

After weeks of looking through fitness tips and
conflicting news reports about weight loss findings (a
pill, sunlight, eating junk food, not eating junk food,
doing a treadmill, cutting out a treadmill) there was
always something missing…

THE WHY!

WHY would people follow different programs and
get super fit with one and gain fat with the other? With
all the conflicting advice, I went out to search for the
truth…

So I dug deeper and looked at the science… how
we put on muscle, what makes our metabolism faster,
how what we eat affects our fat loss and muscle
building.

And after trawling through all the rubbish and
finding some reputable, provoking information… I
realised that losing weight and putting on muscle is
simple!



I wasn’t getting a six pack because of two foods I
was eating… every day… for every meal!

I switched these, used the lessons I learned and
ate the ‘right’ foods and within weeks I was seeing
noticeable change not only in my body fat percentage
but my muscle composition too!

Cutting these two foods started my six pack
journey! What were they?

I’ll tell you what they were next chapter… ;)



Chapter Two: Foods Making You Fat

Getting a six pack is all about following some very
simple principles… the problem is amongst all the
overcomplicated ab machines, super sets and
misinformation flooding the media, you don’t know
what to follow!

So I’m going to tell you probably the most
important nutritional information you need to hear if
you want to start burning fat like crazy, not storing it
at the earliest opportunity.

So last chapter I talked about two foods that I was
eating every day and I thought were healthy… and
guess what they were?

They weren’t: (these are all terrible for you)

• McDonalds
• Pancakes
• Deep-fried bacon
• French fries
• Fruitcake

Nope… I was eating that were recommended in
national guidelines throughout the world in multiple
servings until the early 2000’s and still are now…

And they were causing heaps of fat to be stored in
my stomach!

What are the culprits? They are…

White rice and white bread!



That’s right! I was eating them a lot. A ton of them,
thinking they’d help me burn fat because well… they’re
not a food I’d consider a ‘snack’ and I see everyone
eating them.

And I guarantee these are the foods for millions of
people around the world that are making. Them. Fat!

Why?

Foods like white bread, white rice, pastas, sweet
cereals sweetened fruit juice and pastries are refined
carbs.

Refined carbs are super dangerous! They’ve
had the fibre taken out of them, so they digest easily,
causing a spike in insulin.

When your insulin levels are high, the more
actively your body stores fat.

If you are eating a diet of fast-digesting, refined
carbs you are making it hard to lose the belly fat!

So what foods should you avoid:

Avoid Food List:

• Pastas
• White rice
• Cereals (except whole grains)
• Breads
• Pastries
• Lollies (high sugar foods)



In addition, anything that’s overly processed or
oily is going to encourage processes in your body that
store fat.

On the other hand, if you eat quality, slow-
digesting, non-insulin spiking (low GI) foods, you can
actually use carbs as fuel for burning muscle!

If you have a high protein intake, you will ensure
that when you’re losing weight, you’re burning through
fat and not muscle as energy.

Several proteins (amino acids): lysine, arginine,
ornithiene and cysteine encourage anabolism (muscle-
building) and muscle retention, so eat them before and
after a workout and feel safe in knowing your muscles
will grow and your fat will burn!

Great sources of protein:

• Whey protein (up to 90% protein)
• Fish
• Lean chicken
• Lean beef
• Eggs
• Nuts
• Tofu

Great sources of carbs:

• Leafy green vegetables
• Fruits
• Whole grains



A note about fruits… fruits are simple carbs so they
digest quickly… however, they are rich in nutrients and
are shown not to cause a spike in insulin. So don’t shy
away from fruit – it’s a great source of fuel!

Eating well was literally the difference between
having the same, thin frame (with a bit of a belly) to
putting on some muscle and getting a six pack for me!

They say six packs are made in the kitchen: make
sure you eat foods that are slow-digesting and muscle-
building!

You’ve probably already worked very hard,
cutting out temptation foods but eating things like
breads and pastas which actually contribute to a lot of
fat gain!

Reward yourself by starting to switch over to
carbs from non-refined sources, eating plenty of
protein and getting fat from natural, non-processed
sources!

Good fats:

• Avocado
• Apple cider vinegar
• Fish oil
• Extra virgin olive oil
• Nuts
• Any non-processed vegetable oils



Chapter Three: Exercises For Super Awesome Abs

Getting a six pack is based on two very simple
principles… maximum fat loss and maximum muscle
building!

I’ve already talked about eating for optimum fat
loss… you have to cut out any foods that are going to
boost insulin because that will slow your metabolism
and increase your fat storing rate…

For people who are active and are naturally
skinnier, changing your eating might be good enough
to lose a heap of fat!

But to get over the line (like I had to), you have to
do exercises that boost your metabolism and burn fat
like crazy!

So why is exercise such a crucial factor in getting a
six pack? When you’re demanding energy from your
body to complete a work out, your body will break
down fat cells for oxygen as a source of energy!

(There are other competing energy sources, which
is why upping your protein is important as it preserves
muscle and burns fat).

However, if your workout isn’t demanding enough,
your body’s not going to need to break down very
much fat for energy.

This is why people can run low-pace cardio for
ages and see little to no results!



If you’ve been doing lower-intensity cardio and not
losing weight, you have to switch out to high intensity,
high oxygen demanding exercise!

The closer you get to your VO2 max (your
maximum oxygen uptake), the greater the metabolic
boost you’re going to get!

When you do explosive movements like sprinting
or weights, your body will break down a lot more fat
cells for oxygen to recover from that sudden intense
output!

And the reason why an anaerobic workout –
stopping and starting intense exercise is so effective
for fat loss is because you keep on depleting your
oxygen stores before you fully recover, increasing the
fat burning process!

And this concept is proven in studies that look at a
term called EPOC (excess post-exercise oxygen
consumption), a measure of how much energy your
body is burning after exercise to recover.

After aerobic exercise like steady-state cardio,
studies suggest an EPOC effect lasts 12-24 hours.

Doing intense, anaerobic exercise like sprints,
interval training or weight training creates an EPOC
effect lasting 48-72 hours!

This literally means after an intense weight session
your body can be burning fat for days after, even
when you’re sitting at home watching TV!



You can search up the metabolic rate of Olympic
swimmers or cyclists and they’ll burn through more
calories a day than you will doing a double-length work
out!s

The calories burned from EPOC primarily come
from fat cells, so it’s a crazy awesome fat burning
effect to aim for!

So this means for maximum fat loss, try intense,
stop-start anaerobic exercise!

(If you’re still a big fan of cardio, make sure it’s
high intensity! Instead of a long hour-long jog or walk,
try going at your max pace for 4km!)

Great anaerobic exercises for a six pack:

• Sprints
• Interval training
• Squats (with a barbell)
• Chin-ups
• Dips
• Deadlifts
• Barbell bench presses
• Barbell clean press



Chapter Four: Maximising Fat Loss

In my Free Six Pack Super Course one of my most
popular e-mails is called ‘Stop Cardio, Bicep Curls and
Crunches!’

Doing these three things a lot may actually (in my
opinion, probably will) hinder your progress for gaining
muscle and getting a six pack.

A Recap ON Cardio

Cardio should be replaced with intense, stop-start
anaerobic exercise for the maximum fat-burning effect
post-workout. If you love jogging/cycling, keep it fast
and keep it shorter.

There are also potential negative health effects
when doing extended cardio. Workouts that go over 60
minutes increase the production of free radicals, which
can cause inflammation, muscle wastage, fatigue and
decreased immune function.

On the other hand, anaerobic exercise has been
linked to antioxidant production, which has immune-
boosting, anti-inflammatory properties!

Doing Weights Right

You might realise that in the list above a
noticeable lack of isolation movements like bicep curls.
Isolation movements have their place but for maximum
fat loss (and generally, max muscle building) you
should be working more muscles at a time!



Why? The more muscle groups used during an
exercise and the greater the stress, the greater the fat
burning effect.

Fat cells are broken down for energy when the
intensity of a movement is great (your cardiovascular
system can’t deliver oxygen to your muscles in time).

Think about it, moving a barbell from the ground
to above your head is going to deplete your system of
more oxygen then moving two dumbbells in a bicep
curl. (Assuming both movements are at the same
relative intensity for the muscles involved).

When more muscle groups play a role in a
strenuous exercise, the greater the fat burning effect.

Doing Workouts Right

This principle of activating multiple muscle groups
during an exercise can actually be applied to a whole
workout.

Compound movements increase your oxygen
consumption and fat cell break down rates. If you work
your entire body through a number of compound
movements every time you workout, you’re going to
have a supercharged metabolism.

Why? After anaerobic exercise, your body
undergoes EPOC or an afterburn effect to repair muscle
tissue, balance hormones, repair cells and recharge
fuel stores.



If you’re working your whole body through
compound movements this EPOC is going to skyrocket
because it’s going to take a lot of time and fat cell
breakdown to repair all the stress you’ve put on your
body!

Doing Abs Right

If you want to get great abs, how many crunches
and sit ups do you think you need to do?

Actually, the answer can definitely be zero. You
definitely need some ab strength to get the definition
when your body has a low enough body fat percentage,
but this should not be the focus.

Why? All doing a bunch of low-intensity, high-rep
movements like crunches and sit ups do is delay your
workout, increase free radical and cortisol production
(which inhibit muscle growth and fat loss) and fatigue!

If you want to do abs, do just one exercise and try
and make sure it’s a compound movement.

Good ab exercises:

• Hanging leg raises
• L-sits
• Bridges
• Bicycle crunches (higher intensity)

Guess how many crunches I did while I was
getting my six pack? Zero. Zilch.

I go to the gym and see people with a beer belly
that can (impressively) smash out 40, 60 or 80 sit-ups


in one sitting! They might have rock hard abs but if
you’re not focusing on fat loss in your workout and
nutrition, you’re going to be just another person with a
hidden six pack!

Doing a lot of crunches for great abs is one of the
biggest six pack misconceptions. This, along with other
Six Pack Myths are going to be covered in my next
chapter.



Chapter Four: Six Pack Myths

There are some real stinkers of fat loss information
out there… some of them only give you part of the
picture, a lot of them are unsustainable and some of
them are just plain false!

Myth #1: CUT calories and be trim for LIFE.

A big problem is there are heaps of diets and
exercise programs that make you cut calories
DRASTICALLY.

This is basically STARVING YOURSELF.

Your body needs carbs, proteins and fats for fuels.
If you’re cutting your food intake down to less than
1800 calories a day (1200 for men), guess what’s
going to happen?

You’re going to burning through MUSCLE for fat
loss.

The LESS muscle you have, the LOWER your
metabolic rate. That means less fat burning and more
fat storage!

Your body’s going to start HOARDING fat for dear
life.

Your body’s going to send you CRAVING for a
BINGE because that’s its signal to tell you to start
EATING MORE.

Your metabolism is going to slow down, so it’s
going to be VERY hard to burn off more fat.



Myth #2: Eat x Calories, Eat Whatever You Want!

I personally don’t count calories. I track my protein
intake because it protein has satiating (filling)
properties. But I certainly don’t eat anything I see!

Think about it, you eat 1800 calories on two
different days. One day you eat a lot of leafy green
vegetables, lean meats, a lot of eggs and a lot of fruit
to make up those calories. Or, you go to McDonalds
and eat 6-odd cheeseburgers in a day.

What’s going to make you fatter?! The
cheeseburgers!

Foods that make you fat aren’t based on the
number of calories, it’s based on how much it raises
insulin and other hormones that create fat storage!

Make sure you go out and eat low GI (glycemic
index) foods because they have a minimal fat storing
effect, absorb slowly and will keep you full!

AVOID refined carbs, trans fats, any high sugar,
sweetened drinks, flour-y stuff or anything overly
processed! You eat all of these, you’re asking for belly
fat.

I say go (reasonably) crazy on low GI foods. If you
want to give yourself a treat look for animal fats and
naturally tasty-looking stuff. NOT overly processed
stuff!



Myth #3: You’re not losing weight because you’re
not EXERCISING enough or you DON’T have the
willpower…

This can be true if you’re completely sedentary
and eat fast food six times a week.

However, for the many of you who have been
trying very hard to lose weight or follow a strict diet,
it’s not working out because of your lack of effort!

A lot of the time it’s simple misinformation! Diets
that ask you to drastically cut calories or
macronutrients (fat, carbs or protein) are
UNSUSTAINABLE and will make you LOSE MUSCLE.

And if you BINGE after one of these diets, it’s
literally a starvation response. It’s VERY possible to
lose weight by EATING a lot… just the right types of
healthy foods which will be used as fuel and not
instantly stored as fat!

Secondly, you might be exercising TOO much! If
you overtrain, your body can increase production of
cortisol, free radicals and other catabolic chemicals that
will hinder your fat loss goals!

If your body is feeling weak and tired and you’ve
been exercising a lot, try a rest day!

If you feel wasted and fatigued well after your
workout, you might need to have less, shorter, more
INTENSE workouts to feel the positive chemical effects
of anaerobic exercise.



If you’re still feeling yuck whenever bring exercise
in the equation, you might have to change your eating
habits to deal with the exercise! It could be as simple
as loading up on a high-protein meal right before and
after exercise to boost recovery!

I work out three times a week and REST as my
body recovers! For a lot of people, that’s enough!

If your body seems to hoard fat, you may have to
get as active as possible to speed up your metabolism.
The key is INTENSITY to get that post-exercise boost
that lasts longer than a couple of hours.

Endomorphs, those who are genetically
predisposed to store fat should think about doing quick
bursts of exercise whenever possible. You’ll find it may
be necessary to get in a quick sprint session every
morning to get your inner metabolism speeding up and
to reach your fat loss goals.



Conclusion

You’re now empowered with the basic knowledge
to get you a six pack! It’s really based on two simple
principles, maximum fat loss and maximum muscle
building… getting to those two goals is what’s tricky.

You have to be willing, persistent and resilient to
get a six pack especially if you have the tendency to
store fat in your belly first.

Nutrition is one part I must stress a lot. It’s really
about cutting out the fattening foods and increasing the
foods that fuel the muscle building process (and
minimise the fat burning process). If it’s slow digesting,
unrefined, and non/barely processed, it’s probably
something you should be eating a lot of.

Exercising with intensity and maximum load on
multiple muscle groups across an entire workout will
maximise the EPOC effect which will burn a heap of
fat as your body tries to replenish fuel.

Start applying these steps to your workouts and
you’ll be on your way to getting a great six pack!



If You Enjoyed This Book

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Success Stories

If you started using this information and found it gave
you results, I want to hear about it! Shoot me an e-
mail at:

dave@freesixpackguide.com


How To Get Super Awesome Abs

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