Publisher's Synopsis
Ab exercises can strengthen and tone the core, but there's no way of spot-reducing belly fat. Instead, you must reduce your total body fat through diet and exercise if you ever hope to see that toned tummy. In the book, you will get a strength training program, and a nutrition system that has already been tested many times, so you can be sure it works. The program lasts 10 weeks, I recommend that you stick with it for at least 8 weeks.
You should see the first results after the first 3 weeks of sticking to the simple assumptions described in the book. You should do an abs workout 2 to 3 times a week, preferably and most comfortable every other day. There are 5 exercises in each round, they should be done one after the other with 10-second breaks. Going to the next round, you increase break time, over a minute. What is important is that you can do the exercises at home, without equipment. The exercises can be done right after the FBW (which I also put in this e-book), or on separate days. Remember to warm-up well before each training, To warm up, do up to 50 dynamic dumbbell squats in front of you, and 100 jumping jacks, hip raises, and cobra exercise... Every week the number of reps and rounds increases, so if the number of reps or rounds is very difficult for you, you can repeat the week
The book also describes the effective tricks and nutrition tips that guarantee fat oxidation and muscle shedding.
Did you know that to oxidize a kilogram (about 2 lbs) of fat from your body, you need to create an energy deficit of 7000 calories? And the easy way to do this is through a calorie deficit - eating below your daily calorie requirement (and all this can be very accurately calculated), and through physical activity - strength training, cardio training.
To do this during the week, all you have to do is reduce your daily calorie requirement by about 15/20%, do three strength training sessions, and two 40/60-minute cardio workouts, such as swimming, cycling, running.
