Complete Exercises

Actual valid reviews have saved me money in the past and has done the same today. Thank you to everyone that takes the time to write reviews on products....it's greatly appreciated! TABLE OF CONTENTS......Page 3 A. PLEASE READ FIRST......Page 4 1.0 INTRO......Page 7 2.0 RELATIVE LEANNESS OR BODY FAT %......Page 9 3.1 Abdominal Musculature Breakdown and Functions......Page 10 3.2 Proper Body Positioning for Abdominal Training......Page 11 3.3 Resistance, Frequency, and Duration of Ab Training......Page 12 3.4 Recommended Exercises......Page 14 3.5 Ab Training Programs......Page 33 4.0 LEAN BODY MASS AND METABOLIC RATE......Page 35 5.1 Multi-Joint vs. Single Joint Exercises......Page 38 5.2 Full Body Training to Get Lean......Page 39 5.3 Quantity of Work Accomplished During Training......Page 40 6.0 FREE WEIGHTS VERSUS MACHINES......Page 43 7.0 THE PROBLEM WITH CARDIO, AND MY SOLUTION......Page 44 8.0 FREQUENCY AND DURATION OF TRAINING SESSIONS......Page 48 9.0 PUTTING IT ALL TOGETHER INTO AN EFFECTIVE TRAINING ROUTINE......Page 49 9.1 The Exercises Detailed......Page 52 9.2 My Advanced Secret Weapon Exercises......Page 65 9.3 The Example Full Body Workouts Explained......Page 70 Workout C......Page 72 Workout C......Page 75 Workout C......Page 76 Workout C......Page 78 10.0 THE OVERWHELMING IMPORTANCE OF YOUR DIET......Page 80 10.1 The Blood Sugar/Insulin Process and Glycemic Index of Foods......Page 81 10.2 Why Not to Follow Fad Diets or Crash Diets......Page 83 10.3 Eating the Right Fats Can Actually Make You Leaner......Page 85 10.4 Balanced Healthy Eating......Page 91 10.5 Importance of Infrequent Overfeeding......Page 95 10.6 Meal Frequency and the Thermic Effect of Food......Page 96 10.7 Two Hidden Evils in our Food Supply......Page 97 10.8 The Importance of Dietary Calcium and Dairy for Staying Lean......Page 99 10.9 The Secret Fat Loss Benefits of Teas......Page 100 10.10 Summary of Dietary Strategies......Page 102 10.11 Healthy Balanced Meal Plan Ideas/Examples......Page 103 11.0 ADDITIONAL LEAN BODY TIPS......Page 110 12.0 FREQUENTLY ASKED QUESTIONS CONCERNING ABS AND BODY FAT......Page 112 13.0 FINAL THOUGHTS......Page 119 TABLE OF CONTENTS 3 A. PLEASE READ FIRST 4 1.0 INTRO 7 2.0 RELATIVE LEANNESS OR BODY FAT % 9 3.0 SAFE AND EFFECTIVE ABDOMINAL DEVELOPMENT 10 3.1 Abdominal Musculature Breakdown and Functions 10 3.2 Proper Body Positioning for Abdominal Training 11 3.3 Resistance, Frequency, and Duration of Ab Training 12 3.4 Recommended Exercises 14 3.5 Ab Training Programs 33 4.0 LEAN BODY MASS AND METABOLIC RATE 35 5.0 METABOLIC EFFECT OF TRAINING 38 5.1 Multi-Joint vs. Single Joint Exercises 38 5.2 Full Body Training to Get Lean 39 5.3 Quantity of Work Accomplished During Training 40 6.0 FREE WEIGHTS VERSUS MACHINES 43 7.0 THE PROBLEM WITH CARDIO, AND MY SOLUTION 44 8.0 FREQUENCY AND DURATION OF TRAINING SESSIONS 48 9.0 PUTTING IT ALL TOGETHER INTO AN EFFECTIVE TRAINING ROUTINE 49 9.1 The Exercises Detailed 52 9.2 My Advanced Secret Weapon Exercises 65 9.3 The Example Full Body Workouts Explained 70 Workout C 72 Workout C 75 Workout C 76 Workout C 78 10.0 THE OVERWHELMING IMPORTANCE OF YOUR DIET 80 10.1 The Blood Sugar/Insulin Process and Glycemic Index of Foods 81 10.2 Why Not to Follow Fad Diets or Crash Diets 83 10.3 Eating the Right Fats Can Actually Make You Leaner 85 10.4 Balanced Healthy Eating 91 10.5 Importance of Infrequent Overfeeding 95 10.6 Meal Frequency and the Thermic Effect of Food 96 10.7 Two Hidden Evils in our Food Supply 97 10.8 The Importance of Dietary Calcium and Dairy for Staying Lean 99 10.9 The Secret Fat Loss Benefits of Teas 100 10.10 Summary of Dietary Strategies 102 10.11 Healthy Balanced Meal Plan Ideas/Examples 103 11.0 ADDITIONAL LEAN BODY TIPS 110 12.0 FREQUENTLY ASKED QUESTIONS CONCERNING ABS AND BODY FAT 112 13.0 FINAL THOUGHTS 119 18