This document provides a summary of a book about achieving six-pack abs through six key principles. It discusses how the media portrays people with six-pack abs as powerful and sexy. It notes that having strong abdominal muscles is good for back health and mental well-being. However, most people struggle to achieve six-pack abs due to factors like overeating, stress, and lack of sleep. The first principle discussed is getting 7-8 hours of sleep per night, which is important for health, hormone regulation, and weight control.

2. Copyright © 2012
All rights reserved. No part of this book may be reproduced, stored in a
retrieval system, or transmitted in any form or by any means, electronic,
mechanical, photocopying, recording, scanning, or otherwise, without
the prior written permission of the publisher.
Disclaimer
All the material contained in this book is provided for educational and
informational purposes only. No responsibility can be taken for any
results or outcomes resulting from the use of this material.
While every attempt has been made to provide information that is both
accurate and effective, the author does not assume any responsibility
for the accuracy or use/misuse of this information.
© The 6 Principles To Six Pack Abs ii

3. Table of Contents
Introduction...........................................................................................1
Chapter 1 – Presuppositions On Six Pack Abs.....................................2
Chapter 2 – Having Abs Is Good For Your Health.................................4
Chapter 3 – Why Are Six Pack Abs So Elusive?...................................5
Chapter 4 – Principle 1- A Full 7-8 Hours Sleep....................................8
Chapter 5 – Principle 2- Hydration Is A Must........................................12
Chapter 6 – Principle 3- Adequate Protein............................................17
Chapter 7 – Principle 4- 20-30mins Cardio Exercise Every Day...........19
Chapter 8 – Principle 5- Record Your Journey.....................................24
Chapter 9 – Principle 6- Effective Ab Workouts....................................26
Conclusion...........................................................................................31
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4. Introduction
The reason you’re reading this right now is because you’re
sick and tired of looking down and not being satisfied of the
size and look of your tummy, am I right? In that case,
welcome to the 6 principles to six pack abs.
Firstly, let’s not beat around the bush. You most likely have
too much fat, you don’t have the six-pack you desire and
you’re fed up of it. You want to change. The great news is that
you’ve made then right decision by reading this book.
Only one thing works in life and that is hard-work! But it's not
anywhere near as hard as you think. It's a case of seeing
through hype and forcing yourself to accept reality as it is and
to then go forward with a positive attitude and make an effort.
A simple diet and a bit of exercise can net you unbelievable
results! Most people tend to quit when they don't see results
right away but it takes time for results to happen as nothing is
immediate. This is where willpower is required, to help you
stay on track. If you can stay focused on your goal to lose
weight and get in shape, you will succeed.
But have you ever wondered why you want that body so badly
in the first place?
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5. Chapter 1: Presuppositions On Six Pack Abs
According to the media, the fitness industry, and every other
industry that has to do with reaching out to the masses,
Six packs are the thing to have!
And we have come to expect six packs from those industries.
When we are relaxing at home watching TV shows and we
see someone take their shirt off, and they are overweight and
don’t have a six pack, it’s not uncommon for at least one
person in the room to say, “Ew.” This scenario happens all the
time, and most of the time the person saying it doesn’t even
have a six pack themselves.
The point of this is that the media, the TV, movies, magazines,
and everything else that’s designed for mass consumption, is
reorienting our views for what’s normal in our society.
If we listened to the media, everyone on earth would be weak
and inferior. Why? Because most people don’t have six pack
abs. Don’t believe me? Think of how the media portrays
people of power or influence. They almost always have a six
pack.
Every warrior in the movie ‘300’ had a six pack and even the
Twilight movies show six pack abs almost completely
throughout. And that’s just counting the men. Nowadays it’s
not uncommon for women celebrities to sport a six pack, too.
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6. That’s because six packs signify power, sexiness and our
media is letting us know that having them means that we’re
special. We’re not just common; we’re someone to be
respected. That is how the media depicts people with six pack
abs.
But the truth is, having a six pack is healthy, too.
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7. Chapter 2: Having Abs Is Good for Your Health
Having a six pack shows that you have strong abdominal
muscles. One of the best effects of strengthening those
muscles, is you essentially help your back perform better.
Your posture will be better, you will walk straighter, and you’ll
have fewer, if any, back problems in the future.
If you have a bad back, and you follow the information in this
eBook, your back pain could literally disappear. It’s amazing
how getting in shape can cure many of our ailments.
The fact is, having just a little bit of fat on your midsection can
make you susceptible to sickness and disease. When you get
your six pack, you will feel healthy for the first time in a long
time. You’ll find that you get sick less often, if you get sick at
all, and you’ll have an easier time warding off certain diseases
like cancer.
But probably the most important features of getting a six pack
is that it has such a great effect on your attitude and overall
mental health. Around the world there are a record number of
people suffering from depression. We’re also getting fatter by
the year. Coincidence or not?
I know when I gain a few pounds I feel pretty bad. The world
isn’t just gaining a few pounds, however, it’s facing obesity on
an epidemic level.
So it’s no wonder the world is depressed. If you feel down
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8. more times than you feel good, you just might be able to get
out of your funk by finally attaining a six pack.
While I’m not saying that having a six pack will cure mental
illness, not by any means, I’m merely saying that having a six
pack will improve your outlook on life exponentially.
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9. Chapter 3: Why Are Six Pack Abs So Elusive?
The majority of the western world are fat
Most people don’t have a six pack, and that’s obvious. Every
holiday we hold, no matter your religion, typically revolves
around food. And when there’s abundant food, there’s usually
alcohol, too. It’s no wonder our society is so gluttonous.
But it may be more than just the availability of food. The
Italians also celebrate with food, but they’re not known to be a
very overweight culture. What could be causing us all to gain
weight? And what could be holding you back from your
dreams of attaining a six pack?
A moment ago I mentioned that the world is getting
increasingly depressed as they get fatter. Some scientists
think that putting on weight is one of our body’s defense
mechanisms.
Some studies have concluded that children who are sexually
abused gain weight as they grow so as to hide their bodies.
The fat they put on essentially acts as a buffer between them
and the rest of the world.
This may sound like a lot of psychosomatic mumbo jumbo but
lots of studies have proven its relevancy. What we think and
how we feel affects how our bodies change and develop. By
relaxing and telling your body that you really want to achieve
this goal, you’ll be more likely to reach it once and for all.
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10. Most people are looking for that magic pill. That term ‘magic
pill’, I hate to use it because it’s used so often. But it perfectly
describes what people are looking for in their quests to lose
weight.
It’s not easy. In fact, it can be downright hard at times. But you
know what? Most people wouldn’t know because they quit
prematurely, before the plan their on even has time to
produce any action.
If you can just keep eating right and doing the exercises I’m
going to tell you about, you’ll notice your waist shrinking and
that six pack poking through before you know it. So are you
ready to head into the six principles to six pack abs? What are
you waiting for then lets go!
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11. Chapter 4: Principle 1 – A Full 7-8 hours Sleep
The first principle may not exactly what you were thinking it
would be however this is where we will start. A full 7-8 hours
sleep is a must to any sort of healthy way of life and is
something that every human being should strive to achieve.
Sleep is so important to your health that some have even said
that...
“Sleep Is More Important Than Food”
Don't know if you agree on that? Well, Here are some
facts from the national sleep foundation around sleeping
and your health.
“Studies have found a relationship between the quantity and
quality of one's sleep and many health problems. For example,
insufficient sleep affects growth hormone secretion that is linked
to obesity; as the amount of hormone secretion decreases, the
chance for weight gain increases. Blood pressure usually falls
during the sleep cycle, however, interrupted sleep can adversely
affect this normal decline, leading to hypertension and
cardiovascular problems. Research has also shown that
insufficient sleep impairs the body's ability to use insulin, which
can lead to the onset of diabetes. More and more scientific
studies are showing correlations between poor and insufficient
sleep and disease”
Pretty sobering findings from these studies right? This is
the reason we must start our 6 principles to a six pack abs
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12. book at this very part right here.
In this day and age it appears that the world is sleeping
less and less what with the technological advancements
of tv's, computers, pads and smart phones. There is so
much to distract us from sleep and divert our attention
away from the body's tiredness. Ever played games on
your smart phone in bed? If you have you know what i'm
talking about.
But in order for you to put away your phone and sleep,
you need to know the benefits of a good 7-8 hours of
sleep.
This again from the national sleep foundation
“Sleep helps us thrive by contributing to a healthy immune
system, and can also balance our appetites by helping to
regulate levels of the hormones ghrelin and leptin, which play a
role in our feelings of hunger and fullness. So when we’re sleep
deprived, we may feel the need to eat more, which can lead to
weight gain”
So what do you do? How do you get more sleep?
It's recommended that to get into a good sleeping pattern
you must have a routine when going to sleep. For
instance, drink a relaxing tea or hot milk, shower, brush
your teeth and read 5 pages from a book (real book). By
doing this routine over and over again your body will
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13. recognize this routine and prepare itself for sleep thus
making it easier for your mind and body to relax and enter
sleep and increase the actual time you are sleeping.
A tip to enjoying a good full sleep is keeping the room cool
and dark. If you are feeling the slight bit hot, it affects the
way you sleep and the length of your phases of sleep. So
try and keep the room cool and dark at all times when you
are sleeping. The reason for keeping it dark is when your
body see's that it is dark, it starts releasing melatonin
which as researched and discussed here by the university
of Maryland medical center
“Melatonin is a hormone secreted by the pineal gland in the brain. It
helps regulate other hormones and maintains the body's circadian
rhythm. The circadian rhythm is an internal 24-hour clock that plays a
critical role in when we fall asleep and when we wake up. When it is
dark, your body produces more melatonin; when it is light, the
production of melatonin drops. Being exposed to bright lights in the
evening or too little light during the day can disrupt the body' s normal
melatonin cycles. For example, jet lag, shift work, and poor vision can
disrupt melatonin cycles”
Read more: http://www.umm.edu/altmed/articles/melatonin-
000315.htm#ixzz21VDv4pu0
Exposure to any color other than the color RED – however dim,
however brief – during the mid night trip to the bathroom or to check on
the children. Any of this will interrupt the release of our melatonin and
send a signal to our brain that it's time to wake up – so our ability to go
back to sleep can be affected.
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14. So the secrets to a full good sleep are the temperature of the room and
the amount of light in the room. Get these right and you are on your
way to sleeping better and getting those six pack abs
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