Knack Absolute Abs
Routines for a Fit & Firm Core
1st Edition
Published on 2. August 2011
256 pages
978-0-7627-6827-1 (ISBN)
Description
The abdominal region is one of the toughest areas of the body to keep in shape-especially as we age. Knack Absolute Abs is the most comprehensive yet user-friendly guide ever to kicking belly fat once and for all. Arming you with the tools and mindset to get real results fast, it is based on the most up-to-date methods and techniques-from the right diet to step-by-step exercises to a sound cardio plan. It covers not only the exercises but also common issues around digestion and healing your gut to lose belly fat as well as much more. It also includes seven-day routines for beginning, intermediate, and advanced exercisers.
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08/2011
Globe Pequot Press
€19.00
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Persons
JJ Flizanes is the director of Invisible Fitness, a Beverly Hills, California?based business of health and well-being, and the creator of world-class fitness programs and routines. Author of Fit 2 Love: How to Get Physically, Emotionally, and Spiritually Fit to Attract the Love of Your Life, JJ was named by Elite Traveler Magazine as its 2007 Global Black Book pick of Best Personal Trainer in Los Angeles. Visit her at invisiblefitness.com.
Starla Fortunato continues to photograph some of the biggest names in the entertainment industry. Her photos have appeared in Venice Magazine, Glamour, TV Guide, Angeleno, Los Angeles Times, Teen Vogue and other publications. Fortunato contributed an impressive mix of stunning celebrity portraits for Morgan Freeman's book project ?Morgan Freeman and Friends?.
Starla Fortunato continues to photograph some of the biggest names in the entertainment industry. Her photos have appeared in Venice Magazine, Glamour, TV Guide, Angeleno, Los Angeles Times, Teen Vogue and other publications. Fortunato contributed an impressive mix of stunning celebrity portraits for Morgan Freeman's book project ?Morgan Freeman and Friends?.
Content
- Absolute Abs
- CONTENTS
- Introduction
- Chapter 1: You Can Do This!
- A Firm & Fit Core
- Focusing on Your Middle
- Facts about Spot Reducing
- Total Body Programming
- Take the Quiz!
- Set Some Goals!
- Chapter 2: Brain Power
- Your Exercise "Story"
- Thinking Thin
- Brain/Body Connection
- Isometric Ab Contractions
- The Mind Plan
- Chapter 3: The Myths
- Gadgets
- Starvation Diets
- Only 6-Minute Abs?
- Fat Free or Low Fat?
- The Carb Myth
- Chapter 4: Food & Nutrition
- Food Sensitivities
- Gluten
- Dairy
- Sugar
- Protein Choices
- Carbs & Fiber
- Favorite Fats
- Chapter 5: Know Your Body
- Your Six-Pack Muscle
- The Love Handles
- A Laughing Muscle
- Lower Back Muscle
- The Abs Supporter
- Chapter 6: Try Something New
- Mat Pilates
- Reformer Pilates
- Boxing
- Kickboxing
- Bodyblade
- Stability Training
- Swimming & Pool Training
- Chapter 7: Be Careful!
- Words to the Wise
- No Need for Broomsticks
- Leg Throw=Dangerous
- Chairs Are for Sitting
- Your Legs as Weights
- Using Speed
- Avoiding Shoulder Injuries
- Chapter 8: Burning Calories
- Cardio Basics
- Heart Rate Training
- Interval Training
- Boosting Metabolism
- Other Factors
- Chapter 9: Isometric Abs
- Isometric Training
- Which Muscles?
- When To Do Them
- Getting Started
- Need More?
- Chapter 10: Crunches
- What Are Crunches?
- What to Move
- Form & Thought
- Speed & Intensity
- Choosing Volume
- Chapter 11: The Bicycle
- What Does It Work?
- Using the Right Muscles
- Half-Bicycle
- Common Bicycle Form
- Advanced Bicycle
- How Many & How Often
- Chapter 12: Using the Ball
- Stability Training
- The Ball as a Prop
- Balancing on the Ball
- Crunches on the Ball
- Half Ball Pass Upper
- Half Ball Pass Lower
- JJ's Ball Pass
- Chapter 13: Pilates
- Who, What & Why?
- Mat vs. Reformer
- Beginner Moves
- Single Leg Pull
- Double Leg Stretch
- Single Straight Leg Stretch
- Chapter 14: Machines
- Why Use Machines?
- The Good & the Bad
- Make a Plan
- Adding Resistance
- How Much & How Often
- Chapter 15: It All Counts!
- Increasing Metabolism
- Resistance Training
- Legs at the Gym
- Leg Routines at Home
- Upper Body at the Gym
- Upper Body at Home
- Chapter 16: Beginner Routine
- The Diet
- Ab Routine
- Cardio Plan
- Beginner Resistance
- Sleep
- Supplements
- Chapter 17: Int. & Adv. Routines
- Intermediate Abs
- Intermediate Cardio
- Intermediate Resistance
- Advanced Abs
- Advanced Cardio
- Advanced Resistance
- Dietary Changes
- Chapter 18: What's Next?
- FITT Principle
- Reaching a Plateau
- Log Your Progress
- Keep Accountable
- Short- & Long-Term Goals
- Rewards
- Chapter 19: Easy & Healthy Recipes
- Breakfast Suggestions
- JJ's Favorite Shake
- Lunch Options
- JJ's Homemade Vegetable Soup
- Healthy Dinners
- Guiltless Desserts
- Gluten-Free Decadent Cookies
- Recommended Snacks
- Chapter 20: Resources
- 5-Step Fitness Plan
- Personalizing Your Fitness Plan
- Suggested Grocery List
- Websites & Additional Reading
- Glossary
- Index
