Abs Diet Complete Book

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the
Abs
Diet
The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life
DAVID ZINCZEN KO
Edi tor-in -Chief of
WITH TED SPIKER
Notice This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make in formed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical hel p. Mention of specific companies, organization s, or authorities in this book does not imp ly endorsement by the author or publishe r, nor does mention of specific companies, organization s, or authorities imp ly that they endo rse this book, its autho r, or the publishe r. Internet addresses and telephone numbe rs given in this book were accurate at the time it went to pres s. Some portions of this book have appeared previous ly in Mens Healt h magazine. 2004 by Rodale Inc. Photographs 2004 by Rodale In c. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopyin g, recordin g, or any other information storage and retrieval system, without the written permission of the publishe r. Mens Healt h is a registered tradema rk of Rodale In c. Printed in the United States of America Rodale Inc. makes every ef fort to use acid-fre e , recycled paper .
Lib rary of Con gress Cataloging-in-Public ation Data The abs diet : the six-week plan to flatten your stomach and keep you lean for life / David Zinczenko with Ted Spike r. p. cm. Includes index. ISBN 157954998 5 trade hardcover ISBN 159486069 6 direct-mail hardcover 1. Exercise for men. 2. AbdomenMuscles. 3. MenHealth and hygien e. 4. Bodybuildin g. I. Zinczenk o, David . II. Spike r, Ted. RA781.A193 2004 613.7'0449dc22 2004006846 Distributed to the b ook trade by St. Ma rtins Press 2 2 4 4 6 6 8 8 10 10 9 9 7 7 5 5 3 3 1 1 trade hardcover direct-mail hardcover
For every American who has taken up arms in the battle against obesit y. Today we begin winning the fight. . . .
Ta ble o f Contents
ACKN O WLEDGMEN T S
vii
INT R ODU C TIO N
YOU HAVE ABS . YES, YOU. ix The Plan That Will Turn Your Fat into Muscle THE ABS DIET CHE AT SHEE T 1
CHAPTE R 1
STRIP AWAY FAT, STRIP AWAY TROUBLE 3 Six Ways a Flat Stoma ch Will Dramatical ly Improve How You Look, Feel, and Live THE ABS DIET START-UP KI T 21
CHAPTE R 2
WHY THE ABS DIET? AND WHY N OW? 23 Shocking New Scientific Breakthroughs in Nutrition
CHAPTE R 3
BURN FAT DAY AND NIGH T 39 How Metabolism Shapes Your Body And How You Can Change Yours
CHAPTE R 4
HOW THE ABS DIET WOR KS 53 What Your Last Meal Is Doing to Your Body Right Now
CHAPTE R 5
A SI X-PACK IN 6 WEE KS 75 A Week-by-Week Guide to How Your Body Will Change

CHAPTE R 6
SHOCKER: H OW LOW-CARB DIETS MAKE YOU FAT 83 The Truth about the Trend Thats Threatening America s Health
CHAPTE R 7
THE ABS DIET NUTRITION PLA N 93 The Power foods and System That Will Change Your Body
vi
C ONTE NT S
CHAPTE R 8
THE ABS DIET POWER 12 Meet the Power foods That Will Shrink Your Gut and Keep You Healthy for Life
SP E C IAL REP OR T
107
YOUR WEIGHT IS N OT YOUR FAULT The Sneaky Ways Food Manufacture rs Are Scheming to Make You Fat
CHAPTE R 9
127
THE ABS DIET MEAL PLA N Using Power foods in Quick and Easy Recipes
CHAPTE R 1 0
135
FITTING THE ABS DIET IN TO EVE RYDAY LIFE How This Simple Eating Plan Makes Your Life Simple r, Too
CHAPTE R 1 1
151
TURBOCHA RGING THE ABS DIE T How Exercise Can Strip Away Fat and Add Muscle
CHAPTE R 1 2
159
THE ABS DIET WOR KOUT The Easiest, Most Effective Workout Plan Ever
CHAPTE R 1 3
169
TARGETING YOUR AB S A 50-6-Pack of Exercises THE ABS DIET MAINTENANCE PLA N
201
261 263 27 6 27 8
NUTRITIONAL VALUES OF COMMON FOOD S GLYCEMIC LOADS FOR SEL ECTED FOOD S
INDE X
vii
Acknowle d g m e nt s
M
to put editorial quality fi sible. rst.
Y DEEP EST THAN KS TO
the extraordinari ly talented, hard working, and dedicated people who have supported me, encouraged me, and inspired me. In particula r:
Steve Murph y, who bears the responsibility of overseeing an enormous international company yet has the insight and courage The Rodale fami ly, without whom none of this would be posJeremy Katz, executive editor of Mens Healt h Books, who saw my vision for The Abs Diet, pushed me to make it the best I could, and talked me down off more than one ledge during its creation. Tom Beusse, who knows how to crack the whip as smart ly as he can crack a jok e. Steve Perrin e, the wisest consigliere any boss could ever have. The entir e Mens Healt h editorial staf f, the smartest and hardest-wo rking group of write rs, edito rs, researchers, designe rs, and photo directo rs in the industr y. In the futur e, when people talk about the glory days of men s magazine
publishin g, they will be talking about you. My brothe r, Eri c, whose relentless teasing shamed me into taking better care of mysel f. My mothe r, Janice, who raised the two of us near ly single handed ly. Your strength and kindness guide my every action.
viii
ACKNOW LE DG ME NT S
To my dad, Bohdan, who left this world way too early. I wish you were still her e. Elaine Kaufman, who has provided me with a second home for the past several yea rs. Thanks for letting me order off the menu. Also to: Jeff Anthon y, MaryAnn Bekkedahl, Peter Bonventr e, Jeff Csatari, Aimee Geller and Karen Mazzotta, Joe Heroun , Samantha Irwin, George Karabotso s, Charlene Lutz, Patri ck McMullan, Jeff Morgan, Peter What If the Election s a Tie? Moore, Myatt Murph y, John Rasmus, Ben Roter, Joyce Shirer, Bill Stum p, Pat Toomey, Sara Vigneri, and my stepmothe r, Mickey. Thanks for your guidance and support. A special shout-out to Bug and Fester. I appreciate your love and affection. Thanks for helping me over the hum p. And to Rose. Your elegance, charm, wit, and ever-curious mind make me want to strive to get better ea ch day. How am I doing?
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If you were helped by this book, please donate a couple of dollars to: http://www.cry.org/index.

html A reliable organization seen with my own eye!! Thanks 4 help..

WITH TED SPIKER

INT R ODU C TIO N

A SI X-PACK IN 6 WEE KS 75 A Week-by-Week Guide to How Your Body Will Change

TARGETING YOUR AB S A 50-6-Pack of Exercises THE ABS DIET MAINTENANCE PLA N

Y DEEP EST THAN KS TO

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