SUMMARY

1 - Introduction.........................................................1
1-1 - Are you ready?................................................... 1
A little motivation before starting.............. 2
1-3 - Appendix for the proper execution of the exercises.........3

2 - Myths about abs.........................4

I will never have abs
2-2 - 'I am not progressing with 300 crunches a day'.......4
2-3 - "Abs are made in the kitchen"...............................5

3 - The diet to follow..........................................6

3-1 - Dietary Rebalancing
3-2 - Muscle Building.........................................8
3-3 - Duck fat...................................................... 9

4 - The training of the abdominals........................11

4-1 - Anatomical analysis............................................11
4-2 - Two workouts for your abs..............12
4-3 - Learning to contract your abs..........................14
1 - Introduction
Are you ready?
There are no shortcuts to success. Success depends on three
things: determination, self-confidence and work
relentless. There is no simple way to achieve one's goals,
no magic pill nor even magic training or diet.

No one explodes in a few weeks like some do.

magazines or articles want to make you believe it. The progress is being made
without weird programs, without magic but through hard work and
of intelligence. In any field, the limits to which
we believe are the limits we will reach. If today
you decide to build solid abs, that
you promise yourself to do everything to achieve this goal,
So, you will succeed and you are in the right place.

I will give you the steps to finally make it appear.

your abs, follow these tips, be patient and the results
will be there.
A little motivation before starting
If you have downloaded this ebook, it means that you have a
Objective: to see your abs appear. If you think that
It's impossible that you have tried everything and that you won't succeed.
You are wrong. It's within everyone's reach and that
It only depends on you and what you are willing to accomplish.
to achieve this goal. Look at these transformations, nothing is
impossible
 These individuals are like you, they have set themselves a goal.
and did everything to reach it, do the same!

Appendix for the proper execution of the exercises

The proper execution of the exercises is crucial for

progress. Here are some links to understand and learn
the different movements for abs (it is not necessary)
to explain each exercise here when others have already done it very well.
fait) :

http://www.superphysique.org/bodybuilding/exercises_by_
category/24
• http://www.musculaction.com/exercices-abdominaux.htm
• https://www.youtube.com/playlist?list=PLE15B67A8537436B4

I also recommend the book 'Guide to Movements'

weight training by Frédéric Delavier.
2 - Myths about abs
I will never have abs
It's up to you! Whether you are a man or a woman
woman, rather fat or rather thin, whether you are 16 or 40 years old
you have abs. The problem is that they are not
apparent for two reasons:

they are not bulky enough

they are covered with a layer of grease

These two observations are not fixed, you can have some
voluminous abs and eliminate this layer of fat,
That is indeed what we are going to do.

I do 300 crunches a day but my abs

do not appear
How many times do we see this phrase on the forums of
musculation... Many individuals believe that by doing
long series of abs every day they will grow and
will become apparent. So yes, this technique can work.
among some people who are already athletic with very little mass
grass. But for the vast majority, this way of training
will not have the expected results for several reasons:

the monitoring regime is not suitable

all parts of the abdominal belt are not
worked
the crunches are poorly done
2-3 - "Abs are made in the kitchen"

This sentence is also false, or rather incomplete. "The

abs are made in training AND in the kitchen
much more than reality.

The abs obtained simply with a diet

aimed at melting your fat will look like this:

Defined but flat abs.

 In this ebook, the goal is to have abs.
voluminous and apparent:

And this is not possible solely through diet,

specific training must be carried out, the abs are
a muscle and a muscle needs to be developed to be
visible.
3 - The diet to follow
3-1 - Dietary Rebalance
Here is the first phase of the diet to follow for
build large and visible abs. If you follow
already a healthy diet you can move on to the second
part, otherwise start by reading our article 'Why is it
Is it important to have a healthy diet when bodybuilding?
here:http://never-giveup.fr/alimentation-saine-musculation/
 By reading this article, you will understand why nutrition
is essential for muscle creation. The first phase is
so a phase of dietary imbalance. Consume
Eating pizzas and fast food several times a week is counterproductive.
when the goal is to see your abs. Give yourself a
time periods of 2 to 6 weeks during which it will be necessary to:

prioritize healthy, unpackaged and unprocessed foods

get into the habit of eating green vegetables
reduce and then ban artificial trans fatty acids (margarine,
alcohol etc.)
eat enough protein (meat, eggs, fish)

To help you, here is a list of healthy foods to

consommer pendant cette période :

For proteins:
["beef","turkey","lentils","egg","chickpeas","chicken","quinoa","tuna"]

For carbohydrates:
oats, sweet potato, whole grain pasta, brown rice, basmati rice
rye, barley, fruits, vegetables

For lipids:
["almond","avocado","cocoa","salmon","mackerel","hazelnut","walnut"]
["cashew nuts","coconut","sardine"]

Try to consume one food of each at every meal.

list above.
3-2 - Muscle Building
Now that you are used to consuming
high quality foods, conducive to the development of your
abdominals, you will need to eat in good amounts
to maximize your muscle development.

This part may seem complex at first but remember-

by eating randomly, we get some
random results.

First, you need to calculate your expenses.

daily energy intake, that is to say the number of calories that
you need to eat per day for your weight to be maintained.

This figure is calculated by mathematical formulas in

function of several variables. To simplify your task a
calculator is present here:http://never-giveup.fr/meal_calculator-
macronutrient/

To start building muscle and therefore volume

at the level of the abdominals, it is enough to exceed this slightly
contribution. To do this, add 50 grams of your day.
carbohydrates (rice, oats, whole grain pasta) preferably around
the training.

Also make sure to always approach the quantities of

proteins and lipids indicated by the calculator. These values have been
validated by scientific studies, tested and approved by
bodybuilding practitioners. By consuming these amounts of
macronutrients maximize muscle gain.

There are several tools to calculate your daily intake.

of proteins, carbohydrates, and lipids like the mobile application
MyFitnessPal or the websitehttp://www.les-calories.com/calculs.
html.
 During this period you gain weight, if you stagnate.
and don't take another gram, add another 50 grams of
carbohydrates in your day. Don't worry, the weight gained is
essentially muscle and it is normal that you do not see
not yet your abs, we will take care of the fat by
the suite.

3-3 - Loss of fat

You are there! You decide that your muscle gain is coming to an end.
at its end, you feel that your abs have become
voluminous and all that is left is to remove the layer of
greases covering.

Once again, the procedure is not complex, none

need fat burner or other dietary supplement. For
to gain muscle you needed to eat a little more than your
daily energy expenditure, to melt your fat it
should eat a little less.
 To create a calorie deficit and trigger fat loss
you just need to follow these steps:

• keep the same diet but remove 50 grams of

carbohydrates in your day
continue to train your abs the same way
If you stagnate, raise the carbohydrate intake by another 50 grams.

This period of drought has no predetermined duration, it

depends on your starting point and your goal. Someone from
grass will take longer to melt its entire mass
get fat and see your abs appear. It doesn't matter where you
Go, don't stop until you have reached your goal, everything
the world can achieve it.

Know that cracking at a big fast food will stop your

fat loss over several days, it's up to you to make the right choices
and to be stronger than your craving for junk food.
4 - Abdominal training
4-1 - Anatomical analysis

The main role of the abdominal strap is support.

of the posture. Without abs, we wouldn't be able to stand.
The abdominal muscles are composed of several muscles offering
each has a control panel and its own physical rendering
same.

We find:

the great law: It is located directly under the skin. It is therefore

in addition to being the strongest, the most visible muscle of
abdominals. It is this part of the abdominal belt that
gives the desired 'chocolate bar' effect.

The external oblique: It covers the front and side of the abdomen.
The external oblique ensures the trunk's rotation and participates in its
forward bending. Its strengthening is complementary to
development of the transverse.

• the internal oblique: Located just below the external oblique, it joins
its features.

• the transverse: It is the deepest muscle, it is used to

maintain the viscera and participates in expiration. Well done,
the transverse allows for a flat stomach. It is worked with
core stability exercises.

The pyramidal: A small triangular muscle located beneath the

straight right, near the pubis.

To have visible abs, a flat stomach and a

To achieve a slim waist, it will be necessary to work on these different muscles.
4-2 - 2 workouts for your abs
In this section you will discover 2 examples
training to develop your abs
needing equipment and 1 just needing a mat), to you
to choose your favorite from alternates according to your desires. Each
hard training approximately 15 minutes and can be
done every other day. The abdominals need stimulation and
recovery to gain volume, overtraining risks
unblock any progression.

Training 1 (without equipment):

4 x 15 crunches on the floor

4 x 15 leg raises on the ground

4 x 10 crunches for oblique at

sun
Training 2 (with equipment):

4 x 15 crunches on the high pulley

4 x 15 leg raises
suspended from the bar

4 x 10 lateral flexions with

dumbbell on each side
4-3 - Learning to contract your abs and technique
intensification
Voluntary contraction is essential for the
abdominal development. Perform the routines
training offered above without knowing how to contract
correctly the abdominal belt will provide little
result.

Like any other muscle, contracting the

Abdominal muscles can be learned, here are several tips
for this learning:

• block the air: the abdominals cannot contract at

maximum with air in the lungs, exhale as much as possible
stay a gainer, which will also certainly save you from
some injuries
• avoid leg movements when it is not
necessary
• control each repetition and focus all your attention on
the abdominals

Once you know how to voluntarily contract your ...

abdominals and the workouts presented above you
will seem easy do not choose to add repetitions to
your routine. Prefer to weigh yourself down to continue
to progress.

Do your crunches with a weight in your hands and add

a dumbbell between your legs during straight leg raises.

You will gain more muscle this way instead.

by adding 5 or 10 repetitions to the body weight. Be careful
to always maintain a clean movement and a contraction
controlled abs volunteer!
About this ebook:
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given for free and you can give it to whomever you want.

However, it is forbidden to resell it. This ebook is

completely free and must remain so.

If you want to discover more content about the

muscle building and nutrition you can join us on our
website:www.never-giveup.fr