The 6 Steps of Exercise & Nutrition for your Permanent 6 pack-abs

The 6 pack-abs

In today’s World one thing we have no shortage of is Miss-information & Short-cut plans promising you Abs of steel in a matter of minutes.
Well, I hate to be the “bearer of Bad- news”; But it still gives me great joy to burst this nonsense Bubble. You will only be able to experience the visibility of a perfectly shaped “6 Pack” through a disciplined lifestyle & deliberate practice of these 6 Rules of Nutrition & Exercise consistently!
Don’t be fooled by the Fad diets & exercise gimmicks out there; the only way to creating a chiseled midsection which will last year in and out & improve over time is by doing the hard work.

The plan

The 6 steps mentioned below are not mere suggestions, but a plan developed by me over the years through diligent practice of the RED Lifestyle. My pursuit of six pack abs started many years ago and thanks to my RED Lifestyle has only improved over time.
Remember that any progress, lasting & worth having requires: Dedication, Patience & deliberate daily practice.

Step 1

Exercise: focus on exercises where your entire torso is NOT to complete contact with the floor! In order to stimulate the entire core, you must create compression in all the muscles of the mid- section. (i.e. the pilates / yoga Boat exercise )
Nutrition: Eat water rich vegetables & fruit to combat fluid retention in the intestinal track & stomach ( reduce the swelling in the edema)

Step 2

Exercise: Progress from engaging lower abs & core before Upper abs & core. This technique is referred to as pre-exhaustion which will shorten your training time while giving the best results. An Example would be: Hanging leg raises!

Nutrition: include Cayenne pepper & chili peppers in your Diet for their amazing capacity to help you Burn abdominal ( reserve) fat

Step 3

Exercise: Rotational exercises are Key in developing your tight midsection as they target the most neglected part of the core: internal Obliques & the transverse abdominal muscles.

Nutrition: Add Cinnamon to your Diet to stabilize your Blood sugar & combat food craving between meals. “Grazing” is one of the reasons why people tend to over consume calories beyond what their bodies require. This excess is stored in the entire body but 1st and foremost in the stomach area!

Step 4

Exercise: minimize rest between exercises. This increases the stress to the muscles which are always active and are used to a relative level of stress & amplify your results.

Nutrition: Drink more water all through the day. This helps food matter move along effectively & prevent bloating as well as prevent you from overeating as Thirst is often mistaken with Hunger.

Step 5

Exercise: Learn to do a perfect plank and work up to holding it in all directions for 60 sec. minimum.

Nutrition: replace full fat dairy with low fat alternatives to reduce your consumption of dairy fat which is not processed properly in our bodies for energy and is held on to as reserve.

Step 6

Exercise: Increase your muscle stimulation during your ab training by flexing the muscles
both at the top and the end of the movement. By statically flexing the muscle while creating a dynamic movement you will cause greater compression to the core which will reduce your exercise time while making every repetition more effective.

Nutrition: Remember, not all Calories are created equal. You must eat Pure Food to guarantee results whether your Goal is a Healthier Body or an Aesthetically pleasing one.

Be Consistent with the practice of these 6 steps next to your 8 Commandments of Nutrition to amplify your results & Remember: THERE ARE NO SHORTCUTS to lasting progress!

“It is my life’s calling to teach people how to live longer, healthier lives without physical limitations while pursuing their ultimate dreams”

Myths & Truths of “Diet Detox”

Welcome to the new age of Nutritional Deprivation, A.K.A. DETOXING

As long as “vanity” has existed, the quest for quick results in Body transformation through extreme measures have been blazing their path in to our lives & minds.
The Old ways such as Atkins & Vinegar Diets have now given way to a new Extreme called: “Detox Diet”. Let me start 1st and foremost by bursting your bubble: THERE IS NO SUCH THING AS QUICK & LASTING RESULTS. This is true for success in all aspects of life as much as for our quest for a fit body & Weight loss.

The myths

From every 50 books you find nowadays on the shelves of the book stores forcing your eyes to come and take a glance, more than half are ones covering Diets and promising the secret to the body of your dreams. At least half of these books dedicate their pages to some sort of DETOX for this Toxic Body we have created.
From the Water Detox to Juicing Detox all the way to the rest of the batch, they prescribe extreme Eliminations, Exclusions & Nutritional fallacies.

Show me 1 person who has successfully managed to stick to one of these Insane measures for more than a year and has managed to keep the weight off through these extreme detox measures?!

The truths

Our Bodies are remarkably designed machines with one most important Job they undertake on a daily basis: ELIMINATION of TOXINS.

Our Liver, Pancreas, Kidneys & Intestines are working tirelessly at Cleaning out our internal system of all garbage & toxins we come in contact with through our environment, unhealthy Nutritional lifestyles as well as the excessive exercise some of us impose on our bodies.

The Truth is that, if would only create the proper environment for Success, Our Bodies are capable of Detoxing themselves. It is only when we try, all in “good intention” to alter the process through taking extreme measures; that we devastate the body’s natural capabilities to Lose Fat & Build Muscle!

Creating a Natural Detoxing Machine

What will work wonders for your Body’s natural Detoxing process will also be the Secret to unlocking your Fat Cells and propelling your Body into the right Healthy Lifestyle Direction while helping you hit every Fitness Milestone.

5 Imbalanced Daily Nutrition

1. drink water

Start & end your Day with an 8 oz glass of water and Drink a 4-8 oz glass 1 hour before as well as 1 hour after every meal or snack.

2. Prevent Overconsumption of calories

If your Lifestyle requires that you sit most of the day: Keep your meal count at a maximum of 4 ( the 6-7 meals a day plan is only for those who are very active which means their body’s are capable of flushing the system with higher accuracy at a higher speed!!!)

3. Add water rich Vegetables & leafy greens

to the majority of your meals: at least 2/3 of each meal serving should be consisting of these naturally Detoxing Ingredients.

4. Eliminate

Most if not All pre packaged/highly processed meals: These unnatural intruders should not be allowed into your sacred home= Your BODY ( Food coloring, perseveres, modified sugars & fats, high fructose death syrup…ect)

“Fast Food”: Usually fried, highly processed & very high in Fat/salt/ modified sugar content which counter the body’s potent natural Detoxing System

Sugary drinks and Soda & Cigarettes! (Why the hell are you still smoking? When not if you die young, can I have your car? J)

Excessive sleep deprivation: Yes, you are reading this correctly!
Our Body’s do most of their Detoxing and healing as we sleep. You must prioritize with your rest & recuperation (7-8 hours per night) over everything else.

5. Limit or Eliminate Alcohol consumption

This substance will have a detrimental effect on the most important Detox-Organ of the Body: The Liver.
No, “going dry” during the week and drowning yourself over the weekend does not make the damage any less but worse! Find other ways to get your “Happy Mode” on; Like EXERCISE!

“It is my life’s calling to teach people how to live longer, healthier lives without physical limitations while pursuing their ultimate dreams”