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How to Get V Cut Abs
12 Week Ab Program
By Justin Kavanagh
www.Justinkavanaghfitness.com
Copyright © 2015 by Justin Kavanagh
www.justinkavanaghfitness.com
In this guide I want to share with you the exact training method I used to
get great looking abs fast, as long as you are willing to commit yourself for
at least 6 weeks.
I've been training for over 10 years now and I’ve learned more through trial
and error than I did from listening to the pros on what exercises and food to
eat in order to get ripped.
The way I learned is by going to the gym even when I had no clue how to
lift weights, no exercise program and a lot of the time, no training partner.
Thinking back, maybe if I did listen to them, I would probably have gotten in
shape a lot sooner. Who knows!
About three years ago I knew very little about nutrition. I just knew I needed
to work my butt off harder to get in decent enough shape. I always wanted
a perfect body like the guys you see on the cover of “Muscle and Fitness
Magazine” but I didn’t realize that my bad eating habits prevented me from
reaching my goal.
I didn’t want to be sprinting outdoors 2-3 times a week just to burn off the
1000 calories Chinese meal I ate 2-3 nights a week. That was way too
much stress on my body.
If you’re thinking about a six pack of beer, then think again. The last thing
you want to do is drink beer and ruin your chances of getting a six pack.
There are about 250 calories in the average pint of beer. If you drink five
pints of beer, that’s’ 1250 calories in total. And it doesn’t stop there.
I use to drink 6-8 pints of beer twice a week, Fridays and Saturday and
then visit the gym the following Monday. It’s no wonder why I wasn’t in the
shape I wanted to be in.
I didn’t know any better. I’d eat whatever I wanted as a long as it tasted
good and filled my stomach. That’s all that mattered.
I knew very little about nutrition. I loved eating pizza and ordering
takeaways every week.
The more frequently you eat junk food the more you become a victim of it.
Also, when you are in an environment of other people that eat junk food, it
feels like the normal thing to do. Nobody thinks much about it.
It smells good, it tastes good, and you just keep eating until you can’t eat
anymore. Not only is your health at risk, you don’t stand a chance of getting
a six pack until you start eating clean.
After years of training at the gym, I felt like I wasn’t getting the kind of
Here I was working my butt of in the gym 4-5 days a week, coming home to
my regularly everyday meals, that were doing me more harm than good,
but unfortunately I didn’t know this because I had very little nutritional
knowledge whatsoever.
I knew that eating more fruits and vegetables was healthy but I didn’t think
too much about it or try to substitute the junk I was eating for healthier food
choices that would help me achieve my muscle building and fat loss goals
much faster.
After 8 years of working out at the gym, I decided to do a bit more research
and read more books about bodybuilding and nutrition.
One of the first books I read was “Tom Venuto’s Burn the Fat Feed the
Muscle”.
I quickly discovered exactly what I needed to know about fat loss and
nutrition that I did not know before.
After learning so much about weight loss and nutrition, I decided I was
going to change my eating habits once and for all.
The thought of giving up eating my favorite meals and treats wasn’t easy,
but it’s what I had to do if I wanted to reach my goal which was having six
pack abs and looked ripped.
I wanted to get as lean and muscular, not too big, but enough to feel good
about myself and to look better than the average guy.
As the years went by, I made some dramatic changes in my body, through
training smarter and eating healthier.
I’d still eat the odd bar of chocolate and drink beer, but I was still pleased
with the results I made.
Then, it’s up to you whether or not you want to put the work in if you want
the same results or better.
There are no shortcuts, no quick fixes, only consistent effort to eat right,
train hard and always stay focused on achieving your goal.
A lot of what you hear, see and read in the media are just lies.
They want you to think there are much simpler methods for getting in
shape.
I was never a big believer in trying out lots of different workout programs
that you find in magazines and on the internet.
We’ve all read those headlines on the cover of fitness magazines that
promise you “6 pack abs in 2 weeks”.
That’s a load of bullshit. If you think that’s going to work then, you might be
right, but, it will not work in 2 weeks, no matter how long you spend in the
gym training your abs.
Don't be fooled, most of it is bullshit and they are always looking for ways
to manipulate you into believing that their exercise gimmicks is the best
My Formula…
Now, I don't want you to think I'm an expert, all I'm doing is giving you my
own perspective and what works for me.
If you want great abs, then learn how to do your ab exercises properly, eat
clean, healthier food and stick to it for a few months until you are happy
with your results.
Don’t waste your money on fitness magazines and researching the internet
for answers. Learn how to do the exercises and that’s it!
As long as you stay consistent you will get the results you want. Learn to
enjoy the process.
There are no shortcuts to getting the body you always wanted unless of
course you want to believe in all the unrealistic weight loss and muscle
building programs that promises amazing results in 30 days or your money
back.
You probably already know this or maybe you have been a victim of the
fitness and weight loss scams in the past, but I just wanted to bring it to
your attention, that’s all.
I’m not saying they’re all bad, but most of the information is repackaged
You would be much better off finding a training partner who has some
experience about weight loss and how to get in shape.
That’s how I started when I joined the gym for the first time.
I recommend you read Dave Ruel’s Anabolic Cookbook for simple and
healthy meals.
Both food intake and proper training are crucial if you want to get six-pack
abs. If you are doing your typical crunches and sit-ups, you might be
thinking you are doing something right.
But let me tell you, if you’re already overweight, these exercises will be
useless and won’t have much of an effect on your abdominals.
If you want to feel better about yourself, have more energy, have the ability
to handle difficult situations in life, "You should eat right and exercise
regularly".
It's definitely worth making it apart of your daily life. 3 months from now, you
will thank yourself.
I try to keep my diet as clean as possible, maybe one day I'll have a bit of a
cheat day (maybe eat a bar of chocolate or biscuits) but nothing too
extreme.
Ab Workout Program
This is a 12 week ab workout program is much more effective when done in
conjunction with any weight training program.
Unless you have the proper weight equipment at home, most of these
exercises need to be done at the gym.
Each week you will perform a series of ab and cardio exercises to help you
burn excess body fat and tone and tighten you’re your stomach to give you
that ripped v shape look that most guys want to have.
The muscles of the abdominal area comprise the rectus abdominis which
extends along the length of the abdomen and the external obliques which
are at the sides of the torso.
The muscles of the abdomen help in pulling the upper and the lower body
together so that the organs are always aligned in their proper place.
The ab exercises that are contained within this book is exactly what you
need to do in order to get that v line that most guys want.
That includes the number of sets, reps and weight that you use.
Aim to increase the intensity, number of sets and reps that the previous
week so that you improve and get greater result.
After all that’s what you want. I suggest you train core either on the same
day you do cardio or when you’re doing any weight training exercise.
For example, I suggest you only train abs on a day when you train small
body part such as shoulders, triceps and biceps.
Eg. Shoulders and abs, Triceps and abs, Biceps and abs, cardio and abs
Monday
Wednesday
Friday
If neither of those days fit your schedule, then you can choose to train on
different days. You should not train abs every single day because you need
to give them at least 48 hours rest so that your muscles can repair and
grow after each workout. If you are unable to do every single exercise on a
given day, give it your best shot and try to complete most, if not, all
exercise for maximum results.
Split
Each week, you want to increase the intensity level, which will include more
reps, sets and heavy weight.
Note: There is also a guide for cardio that’s included with each ab workout.
Week 1-4
Pulsing Crunch
Forward Crunch
Pike Crunch
Hips Lift
Accordion Crunch
Decline Crunch
Isometric Bridge
Sometimes I do cardio on the same days as weight training. Cardio for me,
usually consists of HIIT (high intensity interval training).
My goals are probably different than your goals, but all I want to do is to
look completely lean and muscular without looking huge.
Type of cardio I do
You don’t need to spend hours of cardio each week running on a treadmill or around your local
park. All you need to do is thirty minutes of slow or high intense cardio sessions 4-5 days a week
if that’s the only exercise you do.
For me, it’s a bit different though. I do both weight training and cardio during the week. But I
only do cardio once a week and that usually consists of high intensity interval training (HIIT)
either on a treadmill or outdoor sprints.
My goals are probably different than your goals, but all I want to do is to look completely lean
and muscular without looking huge.
So choose a cardio workout that you enjoy and stick to it. I like to do cardio and abs on the same
day and I usually do it on an empty stomach for maximum results
I recommend using all or 1 of the following exercise machines to help maximize your fat burning
progress to help tone up your lower half and give you the abs that you want.
Elliptical machine
Treadmill
Each of the following cardiovascular machines will work to not only to help you burn fat, but
also to tone up your abdominal muscles. You can use some or all of them to get the abs that you
want. Most people find a machine that they like and settle into a routine. You can do that to help
you get a flat stomach and get that six pack that you have always wanted.
When you first start working on the stair stepper, you will find that it is difficult to stay on this
machine for long. There are several types of machines. Some of them actually have a rolling set
of stairs that you have to climb while others simulate the climbing motion. Most stair stepping
machines today will tell you how many stairs you have climbed as well as how many calories you
have lost.
The first time on the stair stepping machine you will find it hard to stay on for more than five
minutes, especially if it has been a while since you exercised. If you feel lightheaded or dizzy
when you are using the stair stepping machine, or feel short of breath, you need to stop the
exercise right away. Stair stepping is a high impact cardiovascular exercise. You should always
discuss any new exercise routine with your physician before starting.
After you have used the stair stepper more often, you will notice that you can stay on the stair
stepper for a longer period of time. You do not need more than 20 minutes on the stair stepper
each day to get the results that you need. You can adjust the tension of the stair stepper to make
it more difficult to use the machine and increase the tension.
As you get better and better on the stair stepper, you can also attach leg weights to your ankles
As you are using the stair stepper, you need to concentrate on your abdominal muscles. Your abs
should be first and foremost when you are using this machine to get the perfect abs. Pull your
abs in as you are using the stair stepper and keep them taut while you are using the stair stepper
for the maximum benefit.
In addition to exercising your abs, you will also notice that you can get firmer legs, buttocks and
thighs when you use the stair stepper in this way. If you like the stair stepper, you may decide to
purchase one of these machines for home. You will find that the more you use the stair stepper,
the better toned you will be and the more calories you will burn. It will also get easier to stay on
the stair stepper for the full 20 minutes as you continue.
Elliptical Machine
The elliptical machine will not only get your abs in shape, but will also exercise the lower half of
your body as well as your upper half. The elliptical machine performs the motions of cross
country skiing. This is a machine that is low impact and is easy to use. It will allow you to move
both your legs and your arms at the same time. It is one of the most effective ways to lose weight
using a cardiovascular exercise machine and can do wonders when it comes to toning your abs.
The elliptical machine will be easier to use than the stair stepper as it is not as high impact, but
it do the job. You will start to notice the results right away, but will not feel as out of breath or as
much impact when you are using this machine as opposed to the stair stepper.
Many people like using the elliptical machine because they can do so without the impact to their
knees and back that other machines give. The elliptical machine also allows you to move your
arms back and forth, promoting more calorie burning energy.
Again, when you are using the elliptical machine, suck in your gut and tighten your abdominal
If you like using the elliptical machine to tighten and tone your abs, not to mention to lose
weight, you may enjoy owning this machine. This is a fun machine to use and will work well to
tone all of your body and work towards giving you the rock hard abs that you want.
Treadmill
The treadmill is one of the most popular of all cardiovascular exercise machines. It is used for
walking as well as jogging and running. Anyone can use a treadmill. One of the best aspects
about using the treadmill is that it can be used by anyone to tone up as well as lose weight.
You should start out by walking on the treadmill and sucking in your abdominal muscles as you
are walking on the treadmill. Whenever you are exercising on the treadmill, you should
concentrate on the muscles that you want to exercise and tone and then focus on them when you
are working on the treadmill.
The treadmill will tell you how far you have walked as well as how many calories you have
burned when you are walking. This will also tell you your heart rate. The treadmill can be used
for running, although it is just as effective at toning up your abdominal muscles when used for
walking.
The treadmills that you get today are much more advanced than those that were made many
years ago. You may find that you like the treadmill so much that you decide to buy one for your
home.
But if you are not too sure how to perform them you can refer to these
exercise pictures.
The best way for you to reach your fat loss and muscle building goals is to make sure that you
are getting the right amount of macronutrients each day (proteins, carbs and fats).
What you need to understand is that every time you will lose some of these macronutrients, so
it’s important that they are restored.
I recommend taking a good multi-vitamin as well as a good whey protein powder such as “Opti-
mum Nutrition Gold Standard”.
Optimum nutrition gold standard has all the micronutrients to help you stay on top of your nutri-
ent game.
I always choose to eat 5-6 small meals per day. You might think that’s a lot but what I really
mean is eating 5-6 small meals the size of your fist.
It definitely helps and stops you from snacking of food you know you shouldn’t eat (pi\\a, choco-
late, ice-cream etc.)
It’s important that you fuel your body with the essential food needed in order to rebuild and grow
stronger and larger muscles.
Since you will be eating 5-6 meals per day, that also means you will eat every 2-3 hours.
Eating this way will prevent starvation mode and you won’t lose any muscle either.
Carbohydrates are our friend as it helps give us energy is an essential nutrient that our bodies
need to give us energy
Meal 2
Meal 3
Meal 4
Meal 5
2 Scoops of Whey Protein Powder (50g of protein Per Serving)
2-3 pieces of Fruit (banana, kiwifruit, pear)
6. Avoid wheat (white bread) and dairy products if you want get as lean as possible. (This helped
me get my body fat as low as 7% so that I was actually able to see my abs ). If it wasn’t for
books like “The Fat Burning Kitchen” by Mike Geary I’d be completely lost! Check it out
here http://www.justinkavanaghfitness.com/fat-burning-kit
8. If you want to get ripped muscle faster I recommend “name Fat Burner”.
9. Again, if you need a suggestion for a good whey protein, I recommend “Optimum Nutation Gold
Standard. I comes all flavours and it’s the only protein powder that I swear by! It tastes great and
I love it!
10. If you are serious about getting ripped abs, then keep a dairy to track you’re eating habits. This is
a great way to keep your diet on track, so you can’t go wrong.
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3 AUDIOBOOK COLLECTIONS
6 BOOK COLLECTIONS