Abs in the Kitchen

Are Abs Really Made in the Kitchen? 10 Tips for Achieving a Flat Stomach Without a
SINGLE Crucnch! by Matt Pack
© 2009 by Matt Pack, NASM CPT, Nutrition Lifestyle Coach
www.extremefatlosstraining.com
www.impackfitness.com
Copyright 2009 1st edition
Layout: Karenzo Media
All rights reserved. No part of this publication may be reproduced, stored in a
retrieval system, or transmitted in any form or by any means, electronic,
mechanical, photocopying, recording or otherwise, without the prior permission of
the publishers.
SO YOU WANT TO SEE YOUR ABS DO YOU?
WELL THIS IS WHERE IT ALL STARTS!
IT STARTS WITH YOUR SHOPPING!
IT STARTS WITH WHAT’S IN YOUR KITCHEN.
IT STARTS WITH WHAT GOES IN YOUR GAS TANK.
IT STARTS WITH GETTING HEALTHY!
Fat loss happens from the inside/out. You can’t’ out-train or
out-CRUNCH a crappy diet! It’s easy really. Choose foods that
are closet to their NATURAL state, increase your water intake,
move more, get to bed by no later than 10:30 and practice
some sort of stress management. Make these tactics a part of
your LIFE on a consistent basis and seeing your ABDOMINALS
will just be a by-product of getting healthy.
1.
If the product you want to consume is found in a
box/container, has a bar-code or has an expiration date than it
should only be eaten in MODERATION.
2.
If the product you want to consume has an ingredient
list which contains high fructose corn syrup, MSG, partially
hydrogenated ANYTHING, food colorings or a substance that
you CAN’T PRONOUNCE than DO NOT PURCHASE or EAT the
product!
3.
The bulk of the items in your grocery cart should be
coming from the PERIMETER of the grocery store. This means
meats, vegetables, fruits, seeds (sunflower, pumpkin etc), raw
nuts (cashew’s, pecans, walnuts, almonds, brazil), REAL EGGS,
butter and full-fat dairy products.
4.
If the product says low-fat, than put it down! Low-fat
means HIGH SUGAR in most cases.
5.
If the product makes health claims such as lowers
cholesterol or lowers high blood pressure than PUT IT DOWN!
6.
The majority of your beverage consumption should be
coming from non-calories containing drinks like WATER. Only
purchase water out of glass. Water found in plastic
bottles/containers has been exposed to high heat either
through transportation or forms of storage. This high heat
causes plastics to leak phyto-estrogens into the water. When
consumed these estrogens cause HORMONAL IMBALANCES
and many other health related problems.
7.
Only purchase ORGANIC, HORMONE FREE, ANTIBIOTIC
FREE meat products. Even better support your local farmers
market and buy Grass-fed animal products. Grass fed, organic
animal products are eating there natural diet of GRASS. This
is a higher quality animal product that has a much higher ratio
of Omega 3:6 fatty acids. Animal products sold in your local
grocery are fed exclusively on corn (grains), an un-natural diet
that lead animals to get sick. This is why they are pumped full
of antibiotics that are ultimately being eaten by you the
consumer. Local groceries are also selling animal products
that are full of hormones. These hormones are pumped into
the animal in order to make them grow faster and weigh
more. Understand that you the consumer is eating what the
animal themselves have eaten.
Did you ever stop to wonder why children are reaching
puberty so much faster?
Did you wonder why there is a resistance to many of the
antibiotics administered by health professionals?
Let’s not forget that local groceries are selling inhumanly
treated animals that for the most part never see the light of
day! You can bypass these problems all by REFUSING TO
PURCHASE animal products from traditional grocery stores.
Stick to places that offer Organic, humanly treated, antibiotic
free, hormone free, grass fed animal products. Even better,
seek out a local farmers market or farm to support there hard
work and dedication. For more info on this important topic
please see the movie Food Inc.
9. I realize that choosing higher quality food can be more
expensive so if you can’t afford to buy all organic or from a
farmers market, I highly suggest that you buy vegetables and
fruits from your local grocery to save some money but then
buy your meats from the farmers market. You may ask WHY?
There are ways of washing your fruits and veggies free of the
pesticides and herbicides that you purchase, but it is
impossible to get rid of or eliminate the toxins found in meat
products.
This is why if you are on a budget but trying to eat better
quality foods, it’s always a better idea to SPLIT TRIPS. It’s more
trouble but I highly suggest making one trip to local grocery for
veggies and fruits and then one trip to the Organic Market or
Farmers Market to purchase the animal products and meats.
This will not only cut down on your food bill but will allow you
to provide the HEALTHIEST food items for you and your family.
10. I also want you to know that the more people we get the
word out to concerning the benefits of purchasing Organic,
grass fed animal products and pesticide free vegetables, the
more AFFORDABLE they will eventually become. You are
essentially voting for the foods the store makes available and
the price of that food by what goes into your grocery cart. If
your cart is filled with packaged, bar-coded products with
expiration dates than you are asking for more of the same!
CHANGE YOUR SHOPPING TACTICS by making better and more
informed healthy choices and you will in turn make eating
healthy more affordable for everyone!
As you can see from the 10 tips above, isolating the abdominals with crunch
gadgets, stimulating belts, topical gels and sweat wraps didn't make the
list! Neither did the Brazilian Fat loss Pills, Alli Pills, Phen-Phen, Caffeine,
Ephedrine, the whole body trash bag or the latest fad diet... These are all
short-term fixes to a long-term problem! It didn't take you a month to get
fat so what makes you think it's going to come off in a month with minimal
work?
Unfortunately, to see your abdominals or getting LEAN enough to see your
abdominal takes time. In fact if you're reading this right now you most likely
don't have those fantastic genetics that allow you to do whatever you want
and still be lean. This is a marathon! I know you want it RIGHT NOW, but it
takes TIME and PATIENCE to have LONG-TERM SUCCESS.
Remember, it's about HEALTH FIRST! The healthier you are the less body fat
you will carry. The less body fat you carry, the more chance you will have to
see your abdominals... It has to start from the inside! Honestly, you have a
6 pack right now, everyone does, it just happens to be covered with a thin
or thick layer of FAT. Understand that excess fat is a SYMPTOM. If you keep
ignoring the PROBLEM (your DIET, sedentary LIFESTYLE, hormone
imbalance, stress) by isolating the symptom (fat distended belly or fat ass)
than you will continue being frustrated with lack of or minimal results.
The hesitation with actually dealing with the problem ( Food habits etc...) is
that it's hard, it takes effort and time! Doing Britney Spears ab routine
while listening to your iPod is easy. Shoot, how much easier could it get to
strap on a vibrating belt, training your abs while watching TV? The problem
with easy is just that, EASY doesn't get results! Ever met anyone making a
lot of money and not putting a lot of hours into the job? How about a
successful business? If owning a business was easy everyone would have
their own Starbucks.
The same thing goes for fat loss or a 6 pack abs, fat loss is simple but it sure
isn't EASY! You know the saying, "If it's not worth working for then it's not
worth having!"
So by implementing the 10 TIPS above, you are dealing with the actual
problem. Your gut does not have a crunch deficiency! Nor does it have a pill
deficiency! Your fat stomach, butt, triceps and thigh issue are more than
likely SYMPTOMS of a NUTRITION deficiency! If you’re not satisfied with the
way you look, stop taking the easy way out and start thinking from the
INSIDE OUT, everything else is just the ICING ON THE CAKE!
NOW THAT YOU KNOW WHERE GETTING GREAT ABS STARTS,
LEARN MORE BY GETTING A COPY OF FAT LOSS SECRETS
REVEALED - A Workout Plan that STILL contains
not ONE crunch!
Find out what the best Trainers in the World are doing to
achieve Extreme Fat Loss at www.extremefatlosstraining.com
Go now and and download your FREE ebook with 10 tips for
achieving a flat stomach without one crunch that features
training sessions from the actual Fat Loss Secrets DVD!!
Fat Loss Secrets Revealed
Fat Loss Secrets Revealed DVD
See what the best trainers in the world are
using to obtain EXTREME FAT LOSS
WARNING! DO NOT PURCHASE UNLESS YOU’RE
INTERESTED IN:
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Decreasing Body Fat
Increasing work capacity
Increasing work to rest ratio
Increasing motivational levels
Increasing caloric expenditure
Increasing mental toughness
Increasing competitiveness
Increasing power output and Anaerobic Threshold
Breaking the monotony!
The definition of insanity is to continue to do same things while expecting
different results… With Fat Loss Secrets Revealed the insanity stops NOW!
These programs are designed to get large amounts of work completed in a
short time frame with minimal equipment and lack of space. We’ve noticed
since applying these types of programs that our clients are not only getting
in great shape but they are more motivated, enthusiastic and above all
enjoying exercise more than ever.
We believe it’s time to remove the horse blinders and break the
monotony! From the 1hr old fashioned Spinning and Aerobic class to the
15-30 min of cutting edge HIIT. Science has shown that this style of training
is not only superior from a fat loss stand point its superior from a heart
health stand point. Fat Loss Secrets will give you the power to super charge
and expand your workout arsenal! Get ready as we reveal over 30 cutting
edge programs with 1000’s of training variations. You’ll break the boredom
and your fitness plateaus and finally experience EXTREME FAT LOSS!
EXTREME FAT LOSS INCLUDES:
 60 min of more than 20 “Bang for your buck”
fat loss routines that are designed to be completed in 15 min or less!
 Fun proven techniques guaranteed to maximize your potential for
“extreme fat loss”
 Cutting edge strategies featuring innovative exercises using only basic
equipment
 Programs suitable for novice to expert
This system has been
proven to :
 Maximize caloric expenditure while at rest Decrease body fat faster than
traditional “aerobic” training programs
 Break the monotony and make training fun again!
 Get more work done in a shorter time frame
TESTIMONIAL
One of my criteria for whether or not I'll recommend new fitness products to other
fitness professionals is simple: applicability. Can someone take the information
obtained from a certain product, and apply it to their programming right away?
In the case of Fat Loss Secrets Revealed, the answer is a resounding YES! I'm always
looking for new and innovative ways to make my clients hate me (in a good way) when
it comes to fat loss programming. While most fat-loss products will try to persuade you
into thinking that long-duration cardio and starvation diets are the way to go, Matt Pack
essentially cracks open a can of whoop ass, and introduces the viewer to a multitude of
complexes, circuits, and other "secrets," using nothing but a dumbbell, barbell, or your
own bodyweight, that will undoubtedly help to get you (or your clients) into the BEST
SHAPE OF YOUR LIFE.
Tony Gentilcore, CSCS, CPT
www.gentilcoretraining.com
My Blog: http://www.bostonherald.com/blogs/entertainment/step_up
NEED EVEN MORE GREAT TIPS
FOR LIVING A HAPPIER AND HEALTHIER LIFE?
Be sure to check out
Are You Smarter than a Caveman?
Your Ultimate Guide to Long-Term
Health and Survival by fitness specialist,
Matt Pack, NASM CPT, Nutrition Lifestyle
Coach
If you are interested in how to truly get
healthy from the inside out don't hesitate
to purchase Matt's EBook: Are You Smarter
Than A Caveman, Your Ultimate Guide To
Long Term Health and Survival.
FIND OUT:
Why aerobics doesn't work for fat loss?
Is running bad for you?
Why stress may be making you fat
Is the Food Pyramid healthy?
Why Food is The best Medicine
How to Grocery Shop
Grocery List
20 Super Foods for long-term fat loss
4 ways to speed up your metabolism and
Key tips to keeping your children healthy and free of sickness
If you are serious about taking your health and fitness to the next level
than this book is for you!
AUTHOR BIO
The Total Impack Fitness
Difference
Matt Pack of IMPACK TOTAL
FITNESS has helped hundreds
of people improve their
health, lifestyle, fitness and
physical performance. He
draws from 10 years of
experience in health and
exercise instruction, sports
conditioning and nutrition
lifestyle management.
His credentials include:
Performance Enhancement Specialist, Z-Health/ R-Phase Certified, C.H.E.K
Level 1 Intern, C.H.E.K Nutrition Lifestyle Coach Level 2, NASM Certified
Personal Trainer, Poliquin International Certification Program, Stretch To
Win Certified Flexibility Specialist , Dr. John Berardi Precision Nutrition
Intern.
Matt is currently pursuing BS in Strength and Conditioning at Florida
International University.
Additionally Matt is skilled in exercise and program design, nutrition and
menu planning, functional movement screening and assessment, core
conditioning and biosignature modulation-body fat analysis. Matt is also
well versed in Olympic and power lifting, strong man training, mixed martial
arts conditioning, kettlebell training, functional/stability training and sports
specific training.
A WORD FROM MATT:
I started Impack Total Fitness January, 1st 1998 while living in Washington,
DC. I now reside in sunny Miami, Florida working primarily out of The
Downtown Athletic Club. I also travel to a handful of in-home clients as
well as writing programs for my online distance-coaching clients. Well my
goals were the same back in DC as they are here in Miami, “Get Results”.
How do I get results? First of all I study other people who get results.
I am also currently in school pursuing my degree in Exercise Science at
Florida International University. School has been great but I must say that
I’ve received more education outside of my schooling. Mike Boyle once
said, “don’t let school get in the way of your education”, and I can honestly
say that I haven’t.
Aside from Mike Boyle, Dr. Mel Siff, Charles Poliquin, Paul Chek, Carlos
Santana, Dr. John Berardi, Dr. Eric Serrano, Dr. Mauro Di Pasquale and Lyle
McDonald, Eric Cressey and Mike Robertson are just a couple of coaches
that have helped mold me. All of these individuals have instilled great
knowledge in me to help the people I come in contact with on a daily basis.
So my mentors, seminars, workshops, internships and countless hours of
training myself have enabled me to help my clients get results.
What else does it take?
It takes The THREE D’s – Desire, Discipline and Determination. The three
D’s and a lot of commitment are the keys to long-term results, health and
longevity. I would consider myself to be somewhat of a holistic strength
coach.
What do we mean by Holistic?
To be holistic means a well-rounded approach. There are steps one must
incorporate into a lifestyle in order to achieve Total Health and Fitness.
Without proper nutrition, water intake, weight training, cardiovascular
conditioning, stress management and sleep being instituted in your fitness
program the results will be less than optimal. There is always a missing link.
Whether it is meal frequency, food quality, nutrient timing, lack of quality
sleep or simply a poorly structured exercise program, I will help
troubleshoot the issue and set you on the path to ultimate health.
The difference between me and other trainers and strength coaches is not
only the countless hours of training my clients, but also the many hours
training myself. Nothing frustrates me more than a trainer teaching an
exercise to someone and having never done the exercise themselves. I
have been underneath the weight, felt the pain, fatigue and sweat. I know
what it’s like to work hard and know what it takes to get RESULTS. So,
whether you are a professional athlete, weekend warrior or housewife, my
objectives stay the same. Use the 3 D’s along with proper nutrition,
adequate water intake, stress management, resistance training,
conditioning and sleep. Follow my advice and results are right around the
corner. Are you ready to go get em’?
Matt Pack, NASM CPT, Nutrition Lifestyle Coach
http://www.extremefatlosstraining.com
http://www.impackfitness.com