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Copyright 2010 Mike Chang Fitness SixPackShortcuts.com 7 UNDERGROUND SHORTCUTS FOR GETTING SIX PACK ABS BY MIKE CHANG ISSA CERTIFIED PERSONAL TRAINER YOUR SIX PACK ABS COACH

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Page 1: 7 shortcuts to_six_pack_abs

Copyright2010MikeChangFitness SixPackShortcuts.com

7 UNDERGROUND SHORTCUTS FOR

GETTING SIX PACK ABS

BY MIKE CHANG ISSA CERTIFIED

PERSONAL TRAINER YOUR SIX PACK ABS

COACH

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Copyright2010MikeChangFitness SixPackShortcuts.com

Introduction

Ihaveaconfessiontomake.

WhenItoldsomeofmyfriendsthatIplannedtonamemyonlinefitnesscourse“SixPackShortcuts,”afewofthemactuallylaughedatthename.

OneconversationthatIrememberparticularlyvividlywaswithmyfriendAlex.Alexneverusedtoworkoutinthepast,butattheurgingofafewfriendsandmyselfhewasabouttobeginanexerciseprogram.Here’swhatourconversationwentlike:

ItoldhimabouttheSixPackShortcutsprogram,andhelovedit...buthewasn’ttooexcitedaboutthename.

“Mike,youcan’tcallitSixPackShortcuts,”hesaidindignantly.“Everyoneknowsthattherearenoshortcutstogettingsixpackabs.Ofcourseeveryonewantsthem,buttheonlywaytogetthemisthroughobsessivedieting,workingoutconstantly,andsacrificingyourlifestyle.That’sjustreality.Allthose‘shortcuts’thattheypromiseyouontheinfomercialsarejustscams.”

“Well,you’rerightaboutonething,”Itoldhim.“Mostofthe‘shortcuts’beingmarketedforgettingsixpackabsAREscams.Andthere’sdefinitelynomagicpillthatyoucantakethatgivesyousixpackabsinstantly,withnoeffort.”

“But,”Icontinued,“Fromgettingabsmyselfandalsofromtrainingclientsforsomanyyears,IknowthatthereAREmanyrealshortcutswhichyoucanusetogetsixpackabsfarfasterthantheaverageguy.Thisisbecause90%oftheeffortthattheaverageguyputsintogettingsixpackabsisacompletewaste.Thereissomuchmisinformationoutthere,thatifyoujuststartdoingtheRIGHTthingswithyoureatingandworkouts,you’llseedramaticresultsinyourabsinaslittleasafewmonths.”

“AfewMONTHS?!?”heaskedincredulously.“Howcanthatbepossible?IknowguyswhohavebeentryingforYEARStogetasixpack,andtheySTILLcan’tseetheirabs.”

“Well,asIsaidbeforeitbasicallycomesdowntoapplyingcertain“shortcuts”togettingsixpackabsthatmostguysdon’tknowabout.YouleverageyourworkoutsandeatingsothateverylittlebitofeffortproducesBIGresults.Thisiswhatwedesignedtheprogramaround...thereareover30differentshortcutsthatguyscanusetogetmoreresultsinlesstime.”

“Canyoushareafewofthemwithme?”heasked?

“Sure.IcangiveyousevensimplebutVERYpowerfulones–justbyusingtheseyou’llhaveabigadvantageovereveryotherguytryingtogetinshape.

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Shortcut#1:CutTheIneffectiveFormsOfExerciseFromYourWorkoutRoutine

“Here’sahugeone,”Ibegan.“Iwouldestimatethatabout90%ofthetimethatmostguysarespendingdoingexerciseisessentiallywasted.NobodyhasevertaughtthemtheRIGHTwaytoworkout–sotheyspendhoursuponhoursdoingthingsthathavebeenscientificallyproventodoalmostnothingforyourphysiqueandabs.”

“Really?”Alexasked.“Likewhat?”

“Well,thebiggesttime‐wasterinmyopinionislong,slow,steadystatecardio.Guyshavebeentaughtthattheymustjogonatreadmillorrideonabikeforhoursonendtoloseweight–butinfact,researchhasproventhatcardioisactuallyextremelyineffectiveforweightloss.”

“Forexample,ifyouweretorideastationarybikeoruseanellipticalmachineatalightpaceforan

hour,you’donlyburnabout300calories.That’saboutasmuchcaloriesasareinafewhandfulsofpotatochips,orabigglassoforangejuice.Andyou’dhavetodoitforanHOURtoburnthatmuch!Long,slowcardiojustdoesn’tburnverymanycalories.It’salsoincrediblyboring,andwearsoutyourbodymakingitharderforyoutodoworkoutsthatareactuallyeffective.”

“Thenwhydoyouseesomanyguysontreadmillsatthegym?”

“It’sbasicallybecausenobodyreallyknowswhatthey’redoing,soeveryonejustplays‘followthefollower.’Everyonefiguresthatsincelong,slowcardioissopopular,itMUSTbetherightwaytoexercise.Afterall,thatmanypeoplecan’tpossiblebewrong...right?”

“Butifyoureallylookattheresearch–andthehistoryofthefitnessindustry–you’llseethis‘followthefollower’lineofreasoningiscompletelyflawed,andverydangerous.Andyoucanalsoverifythisjustbylookingaroundyourlocalgym...you’llseethatmostoftheguysontreadmillshavemediocreorpoorphysiques.”

“Wow...thatwilldefinitelysavemealotoftimejustknowingnottodocardio.Arethereanyotherslikethatyoucantellmeabout?”

“Definitely,”Ireplied.“Haveyoueverseenguyswhodobig‘circuits’ofweightmachines,andnevertouchthefreeweights?”

“Yeah,”Alexsaid.“Youmeantosaythattheseguysarewastingtheirtimetoo?”

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“Well,notquiteasbadlyasthetreadmillguys.Theyareatleastbuildingsomemusclefromtheirworkouts...buttheycouldbedoingitmuchfasterandeasieriftheytrainedmainlywithfreeweightandbodyweightexercises,andusedmachineseitherverysparinglyornotatall.”

“Butthefreeweightsseemsohard,”Alexobjected.“Andaren’tbarbellsandstufflikethatjustformeatheads?Ithoughtthatallsmartguysknewthatmachineswerebetter.”

“Well,ofcourseliftingfreeweightsarehard–ifyou’veonlytrainedwithmachinesbefore.That’sbecauseifyoutrainmainlywithmachines,you’redevelopingverylittlerealstrength.Youcanliftanimpressivelookingstackofplatesonthemachine,butyoudon’tdevelopthestabilizingmusclesrequiredtoliftarealobjectunassistedbypulleysandcables.Andwhatmostguysdon’tknowisthatSTABILIZINGandCONTROLLINGtheweightisactuallyaveryimportantpartofthelift–andwithamachineyouarerobbedofthissourceofmusclegain.”

“Onceyouknowhowtoliftfreeweightsthough,they’reactuallyjustaseasyasmachines.Youjusthavetoovercomethatinitialhumpoffrustration,whereyou’reliftingmuchlessweightthanyouthinkyou‘should’be.”

“Andofcourse,liftingwithfreeweightsdoesNOTmeanthatyou’reameathead.Ifyoutrainwithstrictattentiontoform,freeweightsareactuallysignificantlysaferthanmachines.Youdon’thavetobelikethoseguyswhotossheavyweightsaroundwithterribleformjusttoimpressotherdudesinthegym–youcantrainwithfreeweightsinaverysafeandscientificway.”

“Hmm...wellnowI’mbeginningtounderstand.”Alexsaid.“I’vebasicallybeentrainingwithcardioandweightmachinesonlyupuntilnow.Andyou’retellingmeI’dgetresultsmuchfasterifIcutthesefrommyworkoutroutine.”

“Right‐‐justbycuttingthosetwoineffectiveformsofexerciseout,andreplacingthemwitheffectiveexercises,you’llmakeWAYfasterprogressthanotherguys.Alloftheirgymtimewillbeessentiallywasted,whileyou’llbesqueezingthemaximumpossiblemusclegainandfatlossoutofyours.”

“Andcardioandweightmachinesaretwoofthebiggestculprits,butofcoursetherearemanyothersaswell.YoucanliterallyspendYEARSonthisstuffwithnoresults...oryoucantakethe‘shortcut’oflearningtheRIGHTstuff,andgetresultsrightaway.”

Shortcut#2:Short,ConsistentWorkouts

“Here’sanotheronethatscrewedmeupbackwhenIfirststarted.Ireallywantedabs,sowhenI’dgotothegymIusuallyspentoveranhourthere–andsometimestwo.IfiguredthemoretimeIspentinthegym,thefastermyprogresswouldbe.”

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“Butisn’tthattrue?”Alexsaid.“Imean,Ialwaysthoughtthatguyswithsixpacksbasicallyspenttheirlivesinthegym.”

“No,it’sjustoneofthemostpervasivefitnessmyths.‘Marathon’workoutsareactuallynotverygoodforgettingsixpackabsatall,forthreemainreasons.”

“Firstofall,doingmoresetsofexercisesinthegymdoesnotnecessarilytranslate

intomoremuscle.Mostguysdramaticallyover‐estimatetheamountofstimulustheirmusclesneedtogrow.Infact,doingtoomanysetsofexercisecanactuallycauseyoutoLOSEmuscle,becauseyoubreakthemdowntoomuchthroughexercise,andnevergivethemachancetorecoverandrebuildthemselves.Imyselfmaintainmyabswithonly30minuteworkouts–andIalsorecommendthatmosttimeaclienteverspendinthegymis30minutes.”

“Second,doingmarathonworkoutssapsyourintensity.It’sjustnotpossibletogoall‐outfortwohoursstraight–youbegingoingeasyonyourlifts,becauseyouhavetojusttogetthroughsuchalongworkouts.Andsinceintensityofeffortisexercisemoreimportanttomusclegrowththanvolumeofexercise,youenduplosingmorethanyougain.”

“Andfinally,there’saveryimportantpsychologicalreasonwhyshortworkoutsarebetter–longgymsessionsarepsychologicallygrueling,andmakeitexponentiallymorelikelyyou’llskipworkoutsorquittheprogramaltogether.Andifthere’sonethingthatallguyswithabshaveincommon,it’sconsistency.Ifyoudreadgoingtothegym,thisisamajorproblembecauseitwillinterferewithyouconsistentlygettingtheworkoutsdone.”

“Thatmakesalotofsense,”Alexrepliedthoughtfully.

Shortcut#3:IncreaseYourMetabolismToLoseWeight

“Here’sanotherhugeone.Everyonealwaystellsyouthattheonlywaytoloseweightistoeatfewercalories.ButwhatifItoldyouthattherewasawayforyoutoeatjustasmanycaloriesasyouarerightnow,orevenMORE,andstillloseweight?”

“I’dsayyou’repullingmyleg,”saidAlex.

“Right–butthenlookatthewayIeat

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myself.OfcourseIfocusoneatingmainlyhealthyfoods,butyouyourselfknowthatIconsumeaHUGEamountoffoodeveryday,andfarmorecaloriesthantheaverageperson.”

“That’strue,”hesaid.“Youmusthavekilledeightplatesatthebuffettheotherday!I’veneverseenanyoneeatasmuchasyoubefore,andstillstaylean.ButIalwaysjustfiguredthatwasbecauseofyourgenetics.”

“Actually,mynatural‘natural’geneticsaretobefat–asyou’veseenfromthepicturesofmebeforeIstartedworkingout.ButthereasonwhyI’mabletostayleanisbecauseIapplythisshortcuttoweightloss.”

“Well,whatisit?”Alexaskedeagerly.

“It’ssimple:Apersonwithmoreleanbodymassisgoingtohaveahighermetabolism,becausethereismoreactivetissuethatyourbodyhastoexpendenergytomaintain.Ifyoucangainasignificantamountofmuscle,yourmetabolismwillbesignificantlyincreased.Thismeansyou’llbeabletoloseweight,evenwhenyou’reeatingplentyoffood.”

“Thatmakesalotofsense,”Alexsaid.“Isupposethat’swhya200lb.guyneedswaymorefoodthana100lb.girl.”

“Right,sameprinciple.Ifyouhave170lbs.ofleanmassonyourbody,you’llbeburningmanymorecaloriesthanifyouonlyhad140.”

“ButIheardsomewherethatapoundofmuscleonlyincreasesyourmetabolismby6caloriesperday.Isthattrue?”

“Therehavebeenstudiesthathavefoundthat,buttheyareflawedbecausetheyonlytakeintoaccountyourcompleterestingmetabolicrate.Thatis,you’donlyburn6morecaloriesperdayifyouliterallylaidinbedanddidn’tmoveamuscleallday.Butstudieswhichfactorinnormaldailyactivity–walkingaround,sittingandstanding,occasionallyplayingsports,etc...showthattherealnumberofextracaloriesyouwillburnperdaybeforefactoringinyourworkoutsisfiftycaloriesperday,perpoundofextramuscle.”

“Wow...Icanseehowthatmakesahugedifference.”

“Right.That’showI’mabletostaysolean,whileeatinglikeahorse.It’salsoreallytheonlysustainablewaytostaylean–Imean,howlongcanyoureallystarveyourselffor?Increasingyourmetabolismisjustamuchbetterwaytoloseweight,andakeyshortcuttogettingsixpackabs.”

Shortcut#4:CookAWeek’sWorthOfHealthyFoodInAdvance

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“Whataboutforyourdiet?”Alexasked.“It’ssohardformetoeathealthy...I’malwaystrying,butitseemslikeIcanneverreallysticktoitconsistently.”

“Mostpeoplecan’t,”Ireplied.“Infact,about95%ofpeoplewhotrytogoondietsfailtoloseanyweight,andactuallyendupgainingmorefatthantheyoriginallyhadintheend.Soit’snotjustyou–it’sjustthatweashumanshaveverylittlewillpower,whichiswhymost“conventionalwisdom”dietshave95%failurerates.”

“SohowcanIloseweightthen?”

“Well,it’sprettysimple–Ibelievethatyoucancontrolyourbehaviorwithpurewillpowerforaboutanhouraweek.Afterthat,itjustdoesn’twork–willpowerjustdoesn’tlastthatlong.Soyouneedtodosomethinghighlyleveragedinthathourthatensuresyou’lleathealthyfortherestoftheweek.”

“WhatcouldIpossiblydoinanhourthatensuresIeathealthyforawholeweek?”

“It’ssurprisinglyeasy:justcookaweek’sworthofhealthymeals,andstockyourrefrigeratorwiththem.Thiswillensurethatyou’lleathealthyforawholeweek.Ifyoudon’t,you’llhavetowastemoneyonfood,plusyou’llfeellikeanidiotforcookingthefoodthennoteatingit.Plus,you’llhaveahealthymealinminutesanytimeyouwantit–youwon’teatunhealthyfoodbecauseit’smoreconvenient.Virtually100%ofmyclientseathealthyforaweekwhiledoingthis–eventheoneswhostruggledwithconventionaldiets.”

“Ican’tbelievehowsimplethatis,”Alexsaid.“ButIseeexactlyhowitworks.IknowthatifIspentthetimeandmoneytomakeaweek’sworthofhealthyfoodI’ddefinitelyeatthem–I’dfeellikeIwascrazyifIjustcookedabunchoffood,andthrewitallaway.”

“Right.Andthislittlepsychologicaltrickisanotherimportantshortcuttogettingasixpackthatmostguysdon’tknowabout.Infact,it’soneoftheprinciplesmyZeroWillpowerEatingSystemisbuiltaround.Ofcourse,there’smuchmoretoitthanthat–youhavetoknowtherightfoodstoeat,howtopreparethemsotheytastegreat,andyouneedasystemforcookingthemwithminimaltimeandeffort.Butonceyoulearnthis,you’llhaveamassiveadvantagebecauseit’llbecomefareasierforyoutoeatclean.”

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Shortcut#5:FOCUS–OnlyLearnOneOrTwoKeyHabitsAtATime

“Here’sanotherbigone,”Icontinued.“Gettingsixpackabsismostlyamatterofestablishinggoodeatingandexercisehabits.Intotal,Iwouldsaythatthereare12keyhabitsthatareresponsibleforabout90%ofyourresultsinyourphysique.”

“Thatsoundslikealot,”Alexsaid.“HowcanIlearnallofthose?”

“Itisalot–ifyoudoitthewaythatmost‘fitnessgurus’teach,andtrytolearnall12atonce.Thevastmajorityofpeoplewhotryanddoitthiswayfail–it’sjustnotpossibletoactuallyimplementthat

manychangesinyourlifeatthesametime.”

“Sothenhowdoyoudoit?”heasked.

“Easy–focusonlyonlearningone,oratthemosttwokeyhabitsatatime.Onlymoveontothenextonesonceyouhavethepreviousonesdownsolidly.Startwiththemostimportanthabit,thengotothesecondmostimportant,andsoonuntilyou’veincorporatedall12intoyourlife.”

“Thatsoundsaloteasier.”

“Definitely,becausethehardpartaboutestablishinggoodhabitsismakingtheinitialchange.Thefirstfewweeksareveryhard,butonceit’sbecomeyourroutineit’sveryeasytomaintain.ThisisanotherkeyprinciplethatSixPackShortcutsisbuiltaround–ineachphaseoftheprogram,you’llbefocusingonimplementingoneoftwokeyhabitsintoyourlife.Thisway,youdon’tgetoverwhelmedandconfused,andyourchancesofsuccessarefarhigher.”

Shortcut#6:UseAMulti‐PhasePlanToFocusOnOneGoalAtATime

Alexlookedatmequizzically.“Butdoesn’tthatmakethingsmorecomplicated?Imean,whynotjustfollowoneprogramthewholetimethatwillletyouachieveallyourgoals?”

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“That’sactuallyagoodquestion,anditleadsintoanotherkeyshortcuttogettingsixpackabs.Andthatis,followingamulti‐phaseplandoesnotmakethingsharder.ItactuallymakesthingsmuchEASIERandSIMPLER,becauseyoucanfocusonachievingonesinglegoalineachphase.”

“ThisisHUGEpsychologically,”Icontinued.“Forexample,it’sveryhardtotryandbothgainmuscleandlosefatatthesametime.Becauseifyou’redoingthis,yourweightwillessentiallyremainthesame.Evenifyou’remakinggainsintermsofbodycomposition,youwon’tbeabletoseeresultsveryquicklyanddramatically.Youalsowon’tknow

whetherornotwhatyou’redoingisevenworkingforafewmonths.”

“ButifyoufocusONLYongainingmuscle,thenyou’llknowmuchfaster.Ifyourliftsaregoingup,andyouseemoremusclemassinthemirrorthenwhatyou’redoingisworking.Thesamewithlosingfat–ifyourmeasurementsandweightaregoingdown,butallyourliftsarestayingthesamethenyouknowyou’reontherighttrack.Tryingtomeasureandworkonbothatthesametimeisjusttoohardandconfusing.”

“Therearealsoimportantphysicalreasonswhyfocusingononefitnessgoalatatimeisessential.Ifyou’retryingtolosefat,youwillhavetoeatlessthannormal.You’llstillfeelfine,butyouprobablywon’tactuallybeabletomakegainsinstrengthandmusclesize.Andviceversa.”

“IsthatwhyyoumadeSixPackShortcutsafourphaseplan?”

“Right–itevolvedintoafourphaseplanbecausethat’swhatgotthebestresultsformyclientsintheshortesttime.”

“InPhaseI,wefocusonbuildingyourmetabolism.Weshowyoutheexercisesthatpackontotalbodymuscle.Thismakeslosingweightmucheasierinlaterphases,andprovidesasolidbaseofmusclewhichwecansculptthefinedetailsintolater.”

“InPhaseII,wefocusonburningyourbellyfat.You’llgetasimpleeatingandexercisesystemthatwillmakeyoulosefatfast.EspeciallywhencoupledwithyouracceleratedmetabolismwebuiltinPhaseI,it’sbyfarthefastestandeasiestwaytoloseweight.”

“InPhaseIII,wefocusonbuildingyourcoremuscle.Weshowyouthetotalbodyexercisesthatbuildatastefullymuscular,“fitnessmodel”stylesixpack.AndTHISisalsowhenyougetmyfullarsenalofdirectabexercises–nowthatyou’velostyourbellyfat,thisiswhentheyreallymakeadifference.”

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“Anfinally,inPhaseIVwefocusongettingyouafully‐definedsixpack,andonmaintainingyourabsforlife.Inthepreviousphaseyouseeabdefinition,butinthisphaseweputthefinishingtouchesonsothatallofyourabsarecompletelydefined.You’llalsolearnhowtomaintainyourabspermanentlywithminimaleffort.”

“Ah–nowIsee,”Alexreplied.“Thatwayyouonlyhavetoworryaboutprogressinginoneareaatatime,andintherestyoujusthavetomaintainwhatyoualreadyhave.Thatdoesmakethingsalotsimpler.”

Shortcut#7:GettingCoachingFromTheBest

Alexsaid“I’mdefinitelybeginningtounderstandhowthereAREshortcutstogettingsixpackabsnow.IcanseehowmostguysliterallywasteYEARSdoingineffectivethings,andtheywouldgetresultsmuchfasteriftheyjustdidthethingsthatworkedrightoffthebat.”

“Right,”Isaid.“ButIstillhaven’ttoldyouabouttheULTIMATEshortcuttogettingsixpackabs.”

“Really...there’sanultimateshortcut?Whatisit?”

“Icallittheultimateshortcutbecausejustbyusingthisone,you’llautomaticallyhaveaccesstoalltherest.Andthatshortcutis:gettingcoachingandtrainingfromthebest.”

“Whyisthatsoimportant?”Alexasked.“Imean,aren’tallpersonaltrainersandfitnessexpertsthesame?”

“Mostdefinitelynot.TherighttrainercanmakeaMASSIVEdifferenceinyourresults,andgetyouabsinweeksratherthanyears.Butunfortunately,manytrainerswillactuallyteachyoutheWRONGstuff,andleaveyouworseoffthenwhenyoustarted.”

“SohowcanItellthedifference?”

“Well,therearethreemaincriteriathatIlookfor.”

“Firstofall,thetrainermustbeingreatshape.Ifyou’recurrentlygettingadvicefromsomeonewhohasamediocreorpoorphysique,you’remakingahorriblemistake.Youhavetoaskyourself–iftheiradviceissogood,whydon’ttheyuseittogetsixpackabsthemselves?There’snorealanswertothat,otherthantoconcludethatthereissomethingabouteithertheirattitudestowardsfitnessortheirspecifictechniquesthatisproducingpoorresults.I’veseenMANYtrainersinmediocreshapegiveadvicetoclients,andunsurprisinglytheiradviceisalmostuniversallybad.”

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“Secondly,theguymusthavetransformedhisbody.Youdon’twanttolearnfromsomeonewho’sjustageneticfreak,andwhonaturallyhassixpackabswithouthavingtodoanywork.Thisisbecauseapersonwith“average”geneticslikeyouandIwillnotbeabletoreproducetheirresults,evenifwedothesamethings.”

“Finally,hemustalsobeagreattrainer,inadditiontobeingabletogetgreatresultsforhimself.Therearemanyguyswhocangetkillerresultsintheirownbody,butwhodon’treallyenjoyteachingothers.Andtherearemanyguyswhojustdon’thavetheskillsrequiredtobeagreattrainer–itrequiresanentirelydifferentskillsettoeffectivelyteachandmentoraclient,thanitdoestojusttrainyourself.Youneedtomakesurethattheguyyou’regettingadvicefromalsohasatrackrecordofgettinggreatresultsforhisclients–that’showyou’llknowyou’vefoundtherightguy.”

“Hmm...thatsoundsalotlikeyou!”Alexsaidwithachuckle.

“Yesitdoes,andthat’snocoincidence.SincethesearethestandardsthatIholdfitnessexpertstowhenI’mlookingforadvice,they’realsothestandardsthatIstrivetoupholdmyself.”

SixPackShortcuts:TheFastestWayToBurnBellyFatAndGetSixPackAbs

“SoIheardyourSixPackShortcutscourseiscomingoutsoon,”Alexsaid.“What’sthatallabout?”

“Basically,it’sthefastestwaytoburnyourbellyfatandgetsixpackabs.It’stheprogramthatworkedtogethundredsofmyclientssixpackabs,mostoftheminjust12weeks.It’sdeliveredthroughaseriesofprofessionallyproducedonlinevideosyoucaneitherstreamordownload.Inotherwords,it’slikehavingmeasyouron‐callpersonaltrainer24hoursaday,andatafractionofthecost.”

“Nice,”hereplied.“I’llbelookingforwardtoit!”

ThisreportwascreatedbyMikeChang,ISSACertifiedPersonalTrainerandSixPackAbsCoach.Tolearnmoreshortcutsforgettingsixpackabs,goto:

SixPackShortcuts.com