Fastest Way To Lose Weight… …The “Go Beyond Calories” Method

By Mark Karamania

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Whilst the fat loss advice and information in this book are believed to be true at the time of publishing,

neither the authors nor the publishers can accept any legal responsibility or liability for any errors or

omissions that may be made. You should always consult your physician regarding your health decisions.

Table of Contents

Introduction .......................................................................................................................... 3

Flat Stomach Fast Rule #1 ................................................................................................ 6

Visualization: ............................................................................................................................... 9

Hypnosis: .................................................................................................................................. 11

Flat Stomach Fast Rule #2 .............................................................................................. 14

The Vicious Sugar Cycle ............................................................................................................. 20

How to Choose Flat Stomach Foods........................................................................................... 22

The Calorie Misconception: ...................................................................................................... 23

FOOD GROUPS .......................................................................................................................... 24

Carbs:........................................................................................................................................ 24

Proteins: ................................................................................................................................... 25

Fats: .......................................................................................................................................... 25

Meal Planning Chart .................................................................................................................. 27

The Flat Stomach Diet Strategy ................................................................................................ 28

Grazing...................................................................................................................................... 28

Intermittent Fasting .................................................................................................................. 29

Flat Stomach Fast Rule #3 .............................................................................................. 34

The Flat Stomach Workout Strategy ......................................................................................... 39

The 1-2-1-3 Cycle ...................................................................................................................... 40

Straight sets .............................................................................................................................. 41

Circuit sets ................................................................................................................................ 41

High Intensity Internal Training (HITT) ....................................................................................... 42

Sample Weekly Workout Timetable .......................................................................................... 46

Flat Stomach Fast Rule #4 .............................................................................................. 46

Genetics: ................................................................................................................................... 47

Lifestyle: ................................................................................................................................... 48

Preference: ............................................................................................................................... 49

Flat Stomach Workouts ............................................................................................................ 52

Beginners Upper Body Workouts............................................................................................... 53

Beginners Core Workouts .......................................................................................................... 55

Beginners Lower Body Workouts ............................................................................................... 56

Intermediate Upper Body Workouts .......................................................................................... 58

Intermediate Core Workouts ..................................................................................................... 61

Intermediate Lower Body Workouts .......................................................................................... 62

Advanced Upper Body Workouts ............................................................................................... 65

Advanced Core Workouts .......................................................................................................... 68

Advanced Lower Body Workouts ............................................................................................... 69

APPENDIX: ................................................................................................................................ 73

Body Fat Percentage Chart ........................................................................................................ 73

Introduction

etting a flat stomach or six pack abs FAST is

simple… not easy, but simple. And if you just learn

to keep it simple, you may just make it easy.

There is one primary reason that we find it difficult to lose weight fast and get a

flat stomach or six pack abs. And that reason is that for most of us the abdomen is

the first place we deposit fat.

Here is why that is bad;

The first place you deposit fat is the last place you lose it from.

And unfortunately, the only way to see your abs is NOT to develop more abs; it is

actually to lose the fat that is covering them.

You can sculpt the sexiest of abs, but if they are covered by an inch of body fat

who cares? The key to the glances, the envious looks is to expose the abs by losing

the fat covering them.

But here is the rub. . .

You see, losing fat is like empting a swimming pool. The last part of the pool to

get covered by water when filling it up will be the first part of the pool to show up

when emptying it. On the contrary the first part of the pool, the deep end, which

fills up first, will be the last place to empty.

Your abdomen is the deep end of fat stores in your body.

Another way to look at it is in loading a truck with boxes. The first box to go into

the truck will be at the furthest end, away from the door. The last box to go into

the truck will be closest to the door. On unloading, the last box to be loaded will

be the first to be unloaded; while the first to be loaded will be the last to be

unloaded… first in, last out.

Similarly in losing weight the last place you deposited fat will be the first place

you lose in. And the first place you deposited fat will be the last place to lose it.

Unfortunately, for most of us, the first place we deposit fat is in the abdominal

area. This distribution of body fat then translates to mean that abdominal fat is

usually the last body fat to be lost.

G

NOTE: Though this is roughly the way the body distributes fat, obviously it is

not as simple. Your body does not store fat at the abdomen and say, Ahha! That's

full, lets' start depositing in the under arms.

But on the other hand, it doesn't necessarily distribute body fat equally around the

body. Depending on your genetics the body will deposit fat in different parts and

at different rates. Often some part will have more deposits than others. However

you will rarely see a fat person who does not have a large abdomen.

Ultimately, to get a flat stomach or to see your abdominal muscles you will need

to cut down on your total body fat. More crunches will just not do it. Yes the

crunches do develop the muscles; unfortunately they will still be under two inches

of sub-cuteneous fat. And most likely a one pack was not exactly your idea of

attractive.

In short, the quest for a flat stomach and six pack abs is captured by two words…

…fat loss.

--

So fat loss, weight loss what’s the difference?

Well they are significantly different. Weight loss is a general reduction in your

total body mass as captured by a bathroom scale. With weight loss you can lose

water, body fat or even muscle tissue.

Fat loss on the other hand specifically targets the loss of fat tissue ONLY.

It is in fat loss where you can actually add more weight and fit in smaller pants at

the same time. Fat loss is measured technically using Body Mass Index. But a

simple way is to use a tape measure. For example if your underarms, thighs, hips

and belly are shrinking… you are losing fat. We will look at how to track your

progress in depth in a later chapter.

The principles behind losing fat are fairly simple. But because they are principles

that dynamically interact with each other they can quickly become confusing. This

confusion leads to poor strategies, which in turn leads to an evasive flat stomach.

This is followed by frustration and finally to looking for the next big thing in

getting abs.

The strategy entailed in this guide and the accompanying videos are designed to

help you avoid this frustration and get your six pack abs pronto.

And all this by using just four simple rules.

But you do have a part to play

You need to understand these strategies. What they are and why they work. Then

you need to execute them consistently.

Remember rules are made for men and not men for the rules. This means you can

adjust them to fit your need. But the key to adjusting them successfully (so that

they are still effective) is to know how they work and why they work.

You should start any of the exercise routines until you have read through this

guide. We have tried to keep the guide short; no elongated stories, no unnecessary

prose, no fat. So in one sitting you should be fairly familiar with the four rules to a

flat stomach.

And do not underestimate these strategies. They may be simple, even laughable

but they work. The secret to them working for you is to consistently apply them.

And the secret to consistently apply them is in understanding why they work and

how they work. Shortcuts will lead to failure.

You know, there is a reason you wash you hands after visiting the toilet for the big

one. You have the understanding that there are tiny thingies called germs (bacteria

and the likes). And this thingies when they get into your body can make you sick.

It is likely you have never been in a laboratory looking at a 5000 times

magnification of bacteria under a microscope. But the knowledge and

understanding of how micro-organisms can cause disease makes you wash your

hands.

So it is with fat loss. To keep doing what will get you the flat stomach and six

pack abs you need to know why you need to follow these four rules. Remember

knowledge is power. And your power here is captured in just four rules.

Flat Stomach Fast Rule #1

et your mind to agree with you. As corky as it may

sound, together we stand divided we fall. You need G

to be “together” about your fitness goal.

In Theosophist Magazine, February 1930, Henry Ford the American Industrialist is

quoted as saying “To see a thing clearly in the mind makes it begin to take form”.

So it is with a flat stomach and ripped abs. It all starts in the mind. He further

goes on to say, “The human mind is a channel through which things-to-be are

coming into the realm of things-that-are.”

So true is this statement that professional body builders recommend you cut out a

magazine picture of the body you want and stick your head to it. You have to see

it; you have to believe it; nay… you have to feel it, before you can get it.

In short, if your mind does not believe that you will get that flat sexy middle,

guess what? . . . you will not. And this is in spite of, and despite of the best abs

formula there is.

Heck, you can ever starve yourself all you want. But as long your mind does not

believe it, you will not have it. And if by some miracle you do get the six-packs, it

is just a matter of time before they hide behind a thickening middle.

But here is the beauty of the inverse. . .

. . .if your mind does believe it, if your mind does agree with you; you will get a

flat stomach one way or another. And the difference is that you will be able to

keep it for a long time.

It may be tough. It may be evasive, it may even be frustrating, but as long as your

mind in stuck to the fact that you will get a flat stomach … you will.

And as we said earlier, the strategy entailed in this guide and the accompanying

videos are designed to help you avoid this frustration and get your six pack abs

using just four rules.

And here is rule number one; get your mind to agree with you.

--

In a letter to Robert Skipwith in the August of 1771, Thomas Jefferson one of the

founding fathers of the USA noted, “Disposition of the mind, like limbs of the

body acquire strength by exercising.”

This means to get your mind to think in a certain way, you will need to exercise it

regularly to think in that way. You will need to train it to agree with you that you

have a flat stomach; you are healthy; you are physically fit, that you have a six

pack.

Consider this;

“Here is the Key to success (six pack abs) or to failure (flabby stomach); we

become what we think about.

Let me repeat that again. We become what we think about. Throughout

history the great wise men and teachers, philosophers and prophets have

disagreed with one another on many different things. It is only in this one

point that they are in complete on unanimous agreement.

Listen to what Marcus Aurelius the great Roman emperor said, “A man’s life

is what his thought make of it.”

Disraeli said this, “Everything comes if a man will only wait. I have brought

myself by long meditation to the conviction that a human being with a

settled purpose must accomplish it. And that nothing can resist a will that

will stake even existence for its fulfillment”.

Ralph Waldo Emerson said this,” A man is what he thinks about all day long”.

William James said, “The greatest discovery of my generation is that human

beings can alter their lives by altering their altitudes of mind” And also

said,” We need only in cold blood act as if the thing in question were real.

And it will become infallibly real, by growing into such a connection with our

lives, that it will become real. It will become so knit with habit and emotion

that our interest in it will be those that characterize belief.”

He also said, “if you only care enough for a result, you will almost certainly

attain it. If you want to be rich, you will be rich, if you want to be learned,

you will be learned (if you want to get a flat stomach, you will get a flat

stomach) only you must and only wish these things and wish them exclusively.

And not wish at the same time a hundred other incompatible things just as

strongly.”

In the bible you read Mark 9:23, “If thou canst believe, all things are

possible to him that believeth.

Earl Nightingale (The Strangest Secret – 1950)

And just incase you think this is a philosophers and prophets kind of thing, Arnold

Schwarzenegger in Muscle Fitness May 2004 wrote, “The human mind and body

are so closely connected that you will not be able to achieve your desired fitness

goals without harnessing the power of your mental energies.

Before you can do even one workout or roll out your eating plan you will need to

get your mind to agree with what you want to achieve”. Schwarzenegger is

considered among the most important figures in the history of bodybuilding.

You need to understand that goals are useless if your mind does not believe or

agree with them. But if you believe, the mind will even beat the most un-athletic

of genes.

The following are some strategies designed to create a favorable disposition of

your mind.

The Flat Stomach Mind Strategy

“The secret to a flat stomach for the rest of your life”

A convinced mind; a mind that believes you will lose fat, sculpt and tone up your

body to see your abs is the key to overcoming emotional eating, frustration,

discouragement, lack of motivation or will power.

The following are some techniques that you can use:

Visualization:

For a renowned fitness magazine Arnold Schwarzenegger wrote, “Where the mind

goes, the body will follow has always been a saying, I believed in. You have to

have a clear, idea of what you are trying to achieve if you want to generate the

degree of will power it takes to overcome difficult obstacles. Visualization gives

you a purpose and purpose generates faith and confidence”

And in their book “Karate of Okinawa: Building Warrior Spirit with

Gan*Soku*Tanden*Riki”, Robert Scaglione and William Cummins highlight a

famous study on visualization.

“Just before the 1980 Olympics, Russian coaches and scientists did test

with athletes, comparing mental training and physical training methods. The

subjects were all world class athletes participating in the study. The training

regimens included;

Group 1 - 100% physical training;

Group 2 - 75% physical training with 25% mental training;

Group 3 - 50% physical training with 50% mental training;

Group 4 - 25% physical training with 75% mental training.

The fourth group showed the greatest improvement in performance,

followed by group 3, group 2 and group 1 in that order. The Soviets had

discovered that mental images can act as a prelude to muscular impulses.

Karate of Okinawa by R. Scaglione and W. Cummins

Visualization is probably the most popular tool to shape your mind in the fitness

industry. Look for a picture in the magazine for the kind of body you want to

create. Realistically stick your head to fit it so that it looks like you.

Then take two minutes daily in the morning to look at the picture and feel yourself

in your minds-eye as having that body now.

Note what I said, don’t just see yourself, but feel yourself having the body. Feel

the tightness of your stomach. Feel the firmness, feel the confidence. Don’t just

see, but feel too.

Feeling adds an emotional aspect to the mind picture. And emotion is the ultimate

imprint to your mind. The more strongly and realistically you feel the more likely

you will believe. And the more you believe, the more likely you will do what you

need to do to manifest.

And here is the key to the success of this strategy. Your mind doesn’t know the

difference between when you really have the body and when you are just

visualizing or imagining it. As such it appropriately with time, re-organize itself

to agree with this imagination.

This is what makes you have a bottomless supply of will power to workout and eat

right. It is what makes your bio-chemistry and physiology reconstruct itself to

build the body you want.

Infact, the more realistic and positively emotional your visions are the more likely

you will achieve your goal faster and more easily.

You just need 1 or 2 minutes of intense emotional visualization. But you need to

do this everyday.

Can you spare just two minute every morning?

Ofcourse you can.

Hypnosis:

Together with visualization, hypnosis can provide the ultimate one-two punch to

shape your mind. This will make you get excited about your workouts and new

healthy eating plans. It can literally eliminated bad eating habits even “cure”

emotional eating. It can also provide the necessary consistency with your diet and

exercise routine, which in turn guarantee you flat stomach and six pack abs.

According to studies cited in Wikipedia,

“Hypnosis for IBS (Irritable Bowel Syndrome) has received moderate

support in the National Institute for Health and Clinical Excellence guidance

published for UK health services. It has been used as an aid or alternative to

chemical anaesthesia, and it has been studied as a way to soothe skin

ailments.

A number of studies show that hypnosis can reduce the pain experienced

during burn-wound debridement, bone marrow aspirations, and childbirth.

The International Journal of Clinical and Experimental Hypnosis found that

hypnosis relieved the pain of 75% of 933 subjects participating in 27

different experiments.

And in 1996, the National Institutes of Health declared hypnosis effective

in reducing pain from cancer and other chronic conditions. Nausea and other

symptoms related to incurable diseases may also be managed with hypnosis

Wikipedia.com (Feb – 2010)

--

So what exactly is hypnosis?

Hypnosis is a formally certified therapeutic method worldwide. It is an effective

technique, scientifically proven to promote accelerated human change. With

hypnosis you can create desired changes in behavior and encourage mental and

physical well-being.

As opposed to popular beliefs, hypnosis is NOT a form of unconsciousness

resembling sleep. Infact research suggests that it is actually a wakeful state of

focused attention and heightened suggestibility, with diminished peripheral

awareness.

Actually hypnosis is a trance-like state in which you have heightened focus,

concentration and inner absorption. When under hypnosis, you are calm and

relaxed, and you concentrate intensely on a specific thought, memory, feeling or

sensation while blocking out distractions.

This makes your mind more open to suggestions than usual. This is the state used

to modify your perceptions, behavior, sensations, emotions and habits.

The United States government defines hypnosis as the “bypass of the critical

factors of the concern mind and the establishment of acceptable selective

thinking.”

Steven B. Schneider, CHT, a hypnotherapist, master hypnotist, self hypnosis

teacher and creator of the SixPackAbs Weight Loss and Focus Hypnosis CD break

this down for us.

Our mind is divided into 3 basic functions. The unconscious thinking mind, the

subconscious thinking mind and the conscious thinking mind.

The unconscious mind is what controls automatic body functions. You do not

have to think so that your heart can beat. And that is a good thing because

considering the memory of some of us. Otherwise we could easily forget and go

the dodo way.

The unconscious mind controls breathing, digestion, metabolism, all the bodily

function which you never need to think about in order for them to work.

The subconscious mind stores patterns of behavior and paradigm. Behaviors are

ways of doing things we have developed over time. These tend to trigger action /

response to event that happen in our environment.

Paradigms on the other hand are beliefs. These are beliefs we have formed over

our lifetime about ourselves and the world around us. The subconscious does not

differentiate between a belief based on the truth, fact or even based on a lie.

The conscious mind is what analyses your environment using your senses. For

example touch, feelings, smell, sight, sound etc. to determine whether or not it

supports the beliefs and behavioral pattern within your subconscious mind.

If they do support your current belief system your conscious mind allows them

through. If they do not, it tries to block it.

This analytical and critical part is what preserve us as humans but it also the

reason we cannot create easy change to damaging belief systems. Simply because

the conscious only lets through what agrees with its current subconscious beliefs.

This is where hypnosis becomes important.

With hypnosis we can distract the conscious mind with deep relaxation to the

point where it is not analytical and critical of your environment.

This makes it possible to have information supportive of your desired goal, but

which contradict your current belief to enter your subconscious.

This in turn creates the opportunity to create new beliefs.

--

One likely advantage of hypnosis is that you can use zero net time. Meaning for

example you can listen to a session as you are taking the train to work. But

DONOT listen to hypnosis when driving or doing anything that requires

concentration.

However you might find that you will need to put a side some time regularly to do

your hypnosis sessions.

Get a preferred fitness hypnosis product and use it as directed.

Flat Stomach Fast Rule #2

You can not out-train a bad diet ever…so stop trying. Your

body is built by what you eat. If what you eat is good then

you get a good body. If it is bad…

It is true that six pack abs are made in the kitchen. No amount of crunches can

beat a big Mac and a coke three times a day.

What you put into your mouth is what finally determines if your abs are covered

with tabs of body fat or a thin sheet of tight skin. And amongst all the food groups

we eat, one is especially notorious in thickening your middle.

But first…

There are six main food groups. They include fats, carbohydrates, proteins,

minerals, vitamins and phytonutrients. Fats, carbs and proteins are the major food

groups also called macronutrients. This is because we need them in large

quantities.

Minerals, vitamins and phytonutrients are micronutrients. Though we need them

in small quantities, they are vital to your general good health. Deficiency in these

nutrients can lead to diseases and health conditions.

But when it comes to abs, our main concern is with the macro-nutrients; the fats,

proteins and carbohydrates.

--

Fats play a vital role in maintaining healthy skin and hair. They insulate body

organs against shock, maintain body temperature and promote healthy cell

function.

Dietary fats are sources of essential fatty acids, an important dietary requirement.

Infact some micro-nutrients like Vitamins A, D, E, and K that are fat-soluble can

only be digested, absorbed, and transported together with fat found in the food you

eat.

Fat once in the body is also used as buffer aganist toxins. When some toxic

substances reach unsafe levels in the bloodstream, the body can effectively dilute

or at least maintain equilibrium of the toxic substances by storing it in new fat

tissue. By doing this, the body is able to protect vital organs, until such time as the

toxins can be metabolized or removed from the body.

Fats also have the important role of maintaining nerve impulse transmission,

memory storage, and tissue structure. They are a major component of cell

membranes among other functions like production and regulation of some

hormones.

The body needs some form of fats from food because it can not synthesize all

types of fats it needs. This makes fat an essential nutrient.

Usually, a high percentage of the fat in food is digested and absorbed into adipose,

or fatty, tissue. These are the cells that make you jiggly in the middle.

--

Without water 75% of your body weight is protein. Most of your body is

constructed from proteins. This includes muscles, skin, hair etc. Your body is

made up of at least 10,000 different kinds of proteins; with each protein having a

specific function.

Some proteins are involved in structural support; others are involved in bodily

movement, while others in defending against germs. Actually proteins are

involved in virtually all cell functions and are absolutely essential for life. They

are the building block of life.

Some functions of protein include;

“Antibodies - are specialized proteins involved in defending the body from

antigens (foreign invaders). One way antibodies destroy antigens is by

immobilizing them so that they can be destroyed by white blood cells.

Contractile Proteins - are responsible for movement. Examples include actin

and myosin. These proteins are involved in muscle contraction and movement.

Enzymes - are proteins that facilitate biochemical reactions. They are often

referred to as catalysts because they speed up chemical reactions. Examples

include the enzymes lactase and pepsin. Lactase breaks down the sugar

lactose found in milk. Pepsin is a digestive enzyme that works in the stomach

to break down proteins in food.

Hormonal Proteins - are messenger proteins which help to coordinate certain

bodily activities. Examples include insulin, oxytocin, and somatotropin. Insulin

regulates glucose metabolism by controlling the blood-sugar concentration.

Oxytocin stimulates contractions in females during childbirth. Somatotropin

is a growth hormone that stimulates protein production in muscle cells.

Structural Proteins - are fibrous and stringy and provide support. Examples

include keratin, collagen, and elastin. Keratins strengthen protective

coverings such as hair, quills, feathers, horns, and beaks. Collagens and

elastin provide support for connective tissues such as tendons and ligaments.

Storage Proteins - store amino acids. Examples include ovalbumin and casein.

Ovalbumin is found in egg whites and casein is a milk-based protein.

Transport Proteins - are carrier proteins which move molecules from one

place to another around the body. Examples include hemoglobin and

cytochromes. Hemoglobin transports oxygen through the blood. Cytochromes

operate in the electron transport chain as electron carrier proteins.

About.com (2010)

The body requires proteins from food. Though it can create thousands of protein

derivatives, the body requires frequent supplies of 22 types of basic proteins to be

able to create the others. These basic proteins (essential amino acids) need to come

from what you eat.

It is important note know that the body does not store excess protein from food. So

for optimal health, you need some proteins daily.

--

Carbohydrates on the other hand are your body’s primary source of energy;

especially for the brain and the nervous system. But carbohydrates can be

considered as non-essential nutrients for your body. Your body can do without

carbs…at least in theory.

And this is because your body can get energy from protein but even more

importantly from fat. The body can even make glucose (blood sugar) from protein

or fat molecules. This glucose can then be used to fuel the brain and nervous

system. The brain is further known to be fueled by ketones, which are by-products

of fat metabolism.

Regardless, carbohydrates when available play an important role in the body. As

mentioned they provide easily accessible form of energy. Help in regulating blood

sugar/glucose. Helps in saving protein from being used for energy allowing for

growth, reconstruction and repairing of the body. Assist in more efficient

breakdown of fat for energy; not to mention the dietary insoluble fiber that makes

it easier to move your bowels.

But when provided in excess, carbohydrates are turned into fat and stored in

adipose tissue. Yup…those cells that make you jiggly in the middle.

--

Obviously all these food groups are essential for good health. And you have no

business eliminating any of them from your diet completely. But to get pack a six,

you will need to manage them.

Remember it is what we put in the mouth that causes the problem.

How You Get Energy from the Food You Eat

Proteins - When you eat proteins e.g. fish, meat and the like; they are broken

down in the stomach into fragments called peptides. These peptide fragments are

then further broken down into the basic protein constituents called Amino Acids.

It is these amino acids that are absorbed by the body.

The absorption rates of individual amino acids are highly dependent on the protein

source; with biological value of plant protein sources considerably lower than that

of animal sources. In general, animal proteins contain all the essential amino acids.

Examples include milk, eggs, and meat.

Once inside the body amino acids are used in building cells, tissues, enzymes and

the other functions of protein in the body.

When the body is lacking enough glucose, eg during starvation, it can break down

the body protein (primarily muscle) to synthesize glucose.

To provide energy the amino-acids are deaminated; a process of breaking down

amino-acids, into a carbon skeleton structure. It is this carbon skeleton that is used

in a process called gluconeogenesis to synthesize or make glucose. This glucose

then goes through the process of glycolysis to be converted into energy your body

can use. One gram of protein will produce about 4 calories of energy. This carbon

skeleton can also finally end up as body fat.

When in excess, the body does not store proteins. As explained above, excess

amino acids are deaminated to produce nitrogen and a carbon molecule. The

carbon molecule is recycled in the body or it may be used in creating glucose for

energy. The nitrogen on the other hand is converted into ammonia. Since ammonia

is toxic to the human body it is further converted by the liver into urea. Urea is

then released into the blood and is finally excreted form the body through the

kidneys primarily as urine and sweat.

It is worthy to note that proteins do not seem to greatly contribute to excess body

fat.

Fat - Though alot of the dietary fat we eat is in a structural form called

triglyceride which is similar to body fat, we cannot absorb triglycerides directly.

When you eat fat, it is broken down into fatty acids and glycerol in your stomach.

These two are what is absorbed into your body.

Once inside the body they can be reconstituted into triglycerides or used

individually in the body. Fatty acids for example are used for protein modification.

A case in point is all cell membranes are built up of phospholipids, each of which

contains two fatty acids.

To provide energy, glycerol can enter glycolysis. Fatty acids on the other hand are

broken down in a process called beta oxidation to release acetyl-CoA. Acetly-CoA

is then fed into the citric acid cycle which finally ends up releasing energy.

Fats release twice as much energy upon oxidation than either proteins or

carbohydrates. One gram of fat produces 9 calories of energy compared to 4

calories of either protein or carbs.

When in excess, the absorbed fatty acids and glycerol are simply reconstituted into

triglycerides and stored in fat cells in adipose tissue. This makes dietary fat to

have a significant effect on how much body fat you have.

--

Carbohydrates - When you eat starchy foods, the digestion start in the mouth.

Most dietary carbs exist in a complex structure called polysaccharides, for

example starch. These are broken down to the basic carbohydrate units are called

monosaccharide (also simple sugars) and include galactose, fructose, and most

importantly glucose.

It is in the form of galactose, fructose, and mainly glucose that the body absorbs

carbohydrates. Glucose is used for energy through glycolysis. Glucose is the only

sugar used by the body to provide energy.

Because of this glucose exists in the blood in some level of concentration for quick

and easy supply to cells. However this concentration is within a narrow range.

This is because too high or too low a concentration will interfere with other body

functions.

The regulation of this level of glucose concentration in the blood is done by two

hormones; insulin and glucagon both produced by the pancreas.

When you eat carbohydrates the pancreas senses the glucose increase in the blood

as you absorb the broken down carbs. The pancreas then produces insulin that

encourages some tissues to take up glucose from blood, among them is muscle

tissue.

In the liver, insulin not only encourages glucose uptake but also the conversion of

the glucose into glycogen. Glycogen is an easily available storage form of glucose

that does not affect blood glucose. In this way, the liver is able to regulate

excessive levels of blood glucose.

But inspite of the livers ability to remove huge amounts of excess glucose from the

blood by converting it into glycogen, it can only store so much glycogen.

Similarly body tissues can only take up so much glucose.

So when we consume excess carbohydrates than the liver can store, the body has

to have a way to store it; because the body does not waste carbohydrates. It is the

body's preferred source of energy.

The body’s solution to this is to convert the glucose into fat. Glucose is regularly

catabolised (broken down) into a compound called Acetyl-CoA. The body can

convert this Acetyl-CoA into fatty acids through the fat synthesis pathway. This

happens mainly in the liver, adipose tissue and mammary glands during lactation.

The fatty acids are then converted into triglycerides and stored in adipose tissue as

body fat.

Carbs get even more tricky, they can lead into a vicious cycle.

The Vicious Sugar Cycle

The absorption of glucose and consequent change in blood glucose concentration

depends on the speed of glucose absorption. The speed of glucose absorption

depends on how easily the ingested carbohydrates are digested. Simple carb are

easily digested and therefore flood the blood with high glucose concentration.

Complex carbs on the other hand are less easily digested and therefore do not

quickly and suddenly increase blood glucose.

In turn, the conversion of glucose to fat depends on the immediate needs of the

body. Note, the body determines if the incoming glucose is excess calories based

on its current need.

So if you down a whole packet of cookies in one sitting that flushes the blood

glucose, the body might need the calories (glucose) in the next 3 hours. But right

now, right now this glucose is considered as excess. The body just stores it as fat.

But the problem with a spike of glucose concentration of blood does not stop

there. You see the body regulates glucose with a lag time. This is because it is the

concentration of the glucose that triggers regulation. So it may take some short

time before the pancreas notices the spike in blood glucose.

It then responds by producing the insulin to convert the glucose into glucagon and

body fat. It will keep doing this until the glucose drops to an acceptable

concentration. However because there is a lag in response, the pancreas will drop

the concentration of the blood glucose too low before it gets the signal that the

concentration is okay.

Then after some more lag of time, it now gets the final signal that the glucose level

went lower than it should be.

A low blood sugar concentration triggers hunger. This is a way for the body to

preserve its energy reserves (body fat). Your body will provoke you to feed so it

can use the least of its own body fat.

This is the sugar high which is followed by a ravenous hunger (sugar crash) one

experiences after eating food high in easily digestible carbohydrates.

But it gets worse.

The low blood glucose that triggers that stinging hunger also triggers the pancreas

to produce the insulin inverse hormone called glucagon. Glucagon triggers the

adipose tissue to start releasing fatty acids into the blood. These fatty acids can

then be used by the body for energy as it waits for glucose.

Most people have erroneously interpreted this starving the body off glucose as a

means of losing fat. However, this is ill-informed…

You see, your muscles and other body tissues can comfortably use fatty acids for

energy when at rest. But some tissues like your brain cannot. So the body will use

the glycogen stores in the liver to provide glucose for energy for tissues that

cannot use fatty acids.

Unfortunately, glycogen stores in the body get depleted in about 24 hrs.

After twenty four hours, the tissues in the body that preferentially rely on glucose,

particularly the brain and active muscle, must seek an alternative source of

glucose.

Remember we said proteins can also provide energy by being converted to

glucose? But you also remember we said it is a process not preferred by the body?

It is these kinds of situation when proteins are called upoun to provide energy as a

primary source.

Proteins from various body tissues; particularly muscle tissue, are broken down

into amino acids and used by the liver to produce glucose for the brain, neurons,

red blood cells etc. The process is known as gluconeogenesis or "the production of

new glucose."

If more severe techniques like fasting or severe limitation of carbs continue for

more than a day, the body enters a state called ketosis. Ketosis is a state of the

body that is characterized by high concentrations of ketones in the body. Ketones

are produced when fatty acids are not completely broken down due to lack of

glucose.

Ketosis is the sort after body state in some diets like the Ketogenic Diet and some

Low Carb Diets that remain controversial.

The problem with extremely low glucose is the catabolism of protein tissue.

Protein tissue contributes to lean tissue mass. Lean tissue mass contributes

significantly to Resting Metabolic Rate (RMR). RMR on the other hand

determines how much fat you can lose in a day. A high RMR equals to more fat

metabolism which lead to more fat loss. Infact, the next chapter is dedicated to

increasing RMR.

In getting a flat stomach, it is imperative you avoid losing muscle tissue or any

lean tissue for that matter.

--

On a hungry stomach you can eat 12 pieces of cookies in a matter of minutes. A

cookie can give you an average of 50 calories a piece. So you will have consumed

600 calories in one sitting!

Considering these are simple sugars we can comfortably predicts atleast 400

calories will end up as body fat. It is true what girls say, “A little on your lips,

forever on your hips” if you consider 12 cookies to be a little.

But here is the bummer…

If we were to try and lose those 400 extra calories using exercises we would have

to perform one of these exercises;

Step aerobics for 30 minutes

Bicycling fast for 30 minutes at moderate resistance

Swimming breast stroke for 30 minutes

Rock Climbing for 30 minutes.

Running for 30 minutes if you weight 145 lbs

Walk briskly for one hour

Keep in mind you can down 12 cookies in the morning; a cone of ice-cream in the

afternoon and probably a slice of cake after dinner. And all these are just snacks;

we have not factored in your meals. This does not even consider the dynamics of

the “Vicious Sugar Cycle”, as well as other factors that can affect how you store

body fat.

In short, you have to exercise on average atleast 30 minutes daily just to deal with

extra calories you eat. This is even before you start thinking about getting a six

pack.

But here is the problem; for most of us, among the first places the body stores fat

is the stomach. Now there goes your six pack.

You understand why you need to remember the second rule to a flat stomach?

…you cannot out-train a bad diet.

How to Choose Flat Stomach Foods

The secret to our flats stomach diet is to regulate how much our diet spikes our

blood glucose; introduce a calorie deficit so we can use some body-fat as energy;

provide optimal HORMAL ENVIROMENT TO INDUCE FAT BURNING AND

MUSCLE PRESERVATION; and provide optimal nutrition all the while as we

enjoy what we eat.

But before we go on, we need to demystify calories. We all know to lose weight

you need to take in less calories than you eat. Unfortunately, it is not as straight

forward…

The Calorie Misconception:

Calorie balance is important in fat loss. But an exclusive calorie counting

strategy can be misleading because not all calories are created equal.

Because of how the body extracts calories from different sources of food,

calories can have different impacts on body fat.

This is why we should not create our diet exclusively based on calorie

counting.

For example 100 calories from a lean steak (protein source) will result to

nearly zero body fat stored compared to 100 calories from a packet of

cookies (simple carbohydrates source). More than half of the cookie

calories could easily end up on your waist.

Even more specifically, the secret of a fat burning diet is in how successfully you

can manage your fat and carbohydrates intake; more appropriately, the quality of

carbs you take.

Fat is easy, carbs can be tricky based on the Calorie Misconception above.

Wouldn’t it be nice to have a way to measure the quality of carbs based on how

much it affects your blood glucose?

Well there is a way!

It is called glycemic index. Glycemic Index is a measure of how much a food

affects your blood glucose. Unfortunately using it can just be as ineffective as

calorie counting

Why?

Because both methods are too technical. They actually belong in the lab, not your

kitchen.

There is a better way. And that is food groups. Actually it is a hybrid of glycemic

index and calorie counting but is simplified into food groups

FOOD GROUPS

As much as calorie counting, portions and glycemic index are pretty accurate

means for measuring how much food you should eat, they are impractical.

Food grouping is probably the ultimate method for making food choices. So

practical is it that the U.S government Department of Agriculture (USDA) uses it

in the food pyramid.

The Flat Stomach Formula food group is significantly different from the USDA

food pyramid though. It is based on the premise that carbs are the more notorious

food group in thickening your middle. As such some extra emphasis is laid in

grouping carbs.

This formula is adapted from one by Chad Tacket of GlobalHealth.com.

Carbs:

The carbs are divided into three;

(i) Simple Carbs: These are carbs made up of small molecules. They

technically include monosaccharide and disaccharides. Examples

include glucose, fructose, galactose and sucrose. In foods they are

represented by mainly fruits e.g. apples, pineapples, mangoes etc. Also

are present in processed pastries like cakes, biscuits, chocolates etc.

They have a noticeably sweet taste and dramatically increase insulin.

(ii) Starchy Carbs: These are branched molecules that will take enzymes in

the stomach longer to break and digest in the stomach. This makes

them affect blood glucose less and lead to less increase in insulin.

Examples here include barley, red beans, corn, lentils, yams, lima beans

etc

(iii) Fibrous Carbs: These are long chained carbohydrates. These are not

easily digested but also contain huge amounts of indigestible structures

called fiber. They are mostly vegetables and include spinach, squash,

zucchini, lettuce, broccoli, cauliflower etc. They are generally low in

calories and have little effects on blood glucose. They are also known to

help in elimination and making you feel full.

Proteins:

Dietary protein is the primary way your body gets the element nitrogen. Nitrogen

is a primary element in your body proteins. Different protein sources have

different levels of biological availability. Biological availability is a measure of

the proportion of absorbed protein from a food source which becomes part of your

body. In general, complete proteins (i.e. proteins with all the essential amino

acids) are from animal sources. Particularly milk, egg and meat.

Egg and Whey are considered to have some of the highest bio-availability. Whey

is further important because together with a high bio-availability it also is quickly

absorbed into the body. This makes it the best protein to include in a post workout

meal.

Fats:

Like carbs, dietary fat can be divided into four main groups. These are

(iv) Monounsaturated Fats: These fats are liquid at room temperature but

turn cloudy when refrigerated. They are considered healthy fats as they

lower LDL (bad) cholesterol and increase HDL (good) cholesterol.

Primary sources include plant sources like peanut oil, olive oil, avocado,

nuts (e.g. almonds, hazel nuts, and peanuts), and seed (e.g. pumpkin

seed, sesame seeds)

(v) Polyunsaturated Fats: These fats are also liquid at room temperature but

retain this status even when refrigerated. They include sunflower, corn,

soybean and flaxseed oil. Foods that contain these fats include walnuts,

flax seeds and fish. This is the same family of fats that include the

famous omega-3 group of fatty acids. Omega-3 is an anti-inflammatory

that is essential because your body cannot make it.

(vi) Saturated Fats: These fats are usually solid at room temperature and

have high melting points. Primary sources are animal products e.g. red

meat and whole dairy products. Also found in poultry and fish but lower

quantities than red meat. There are also plant sources that include

tropical vegetable oils such as coconut oil, palm oil.

(vii) Tran-Fats: These are primarily man-made fats. They are made by a

process called hydrogenation. It involves heating vegetable oils in the

presence of hydrogen. This makes them more stable and less likely to

spoil. But at the same time they make probably the worst form of

dietary fat. This is because they lower the good cholesterol and increase

the bad cholesterol. Primary sources here include vegetable shortening,

some margarine, foods made with partially hydrogenated fats like

crackers, biscuits, cakes.

It’s important to keep in mind that many of these sources of fat actually contain

two or more of these groups of fat. For example the all famous olive oils is 72%

monounsaturated, 8% polyunsaturated and 13%saturated; while butter is 26%

monounsaturated, 5% polyunsaturated, 60% saturated and 5% trans-fats.

Here are some tips in making healthy fat choices;

Create your own salad dressing. Commercial dressings are high in saturated

fats, unhealthy chemicals, and inferior over processed oils. In making your

own dressing use high quality fats, cold processed oil, flax seed or sesame

seed oils and add some favorite herbs.

Sauté with olive oil.

Use soft tub margarine instead of butter. Choose one with zero trans-fat and

is not hydrogenated. If not available or options available have trans-fats or

are hydrogenated use butter.

Cut back on red meat i.e. beef, lamb, pork. They tend to be high in

saturated fats. When you use them go for lean cuts. Eat white meat more

often than red meat.

Choose low fat dairy products. For example go for mozzarella cheese

Avoid food cooked with partially hydrogenated fats. These included most

cookies, crackers, cakes, muffins, pies, pizza dough. It does not matter if

they were baked or fried

These three main food groups all have ideal, acceptable and not so acceptable

sources. The Flat Stomach Formula diet strategy involves selecting sources from

primarily ideal and acceptable sources. This is far much better than have a strict

diet to follow and allows for more personalization of what you eat. The following

is a sample food chart.

Adapted from Harvard School of Public Health:

Monounsaturated Polyunsaturated Saturated Trans

Olive oil 72% 8% 13% 0%

Safflower oil 12% 74% 9% 0%

Butter 26% 5% 60% 5%

Stick margarine 2% 29% 18% 23%

Meal Planning Chart

Food Group Good Acceptable Avoid (Minimize)

Simple Carbs

Apple, apricot, banana,

berries, grapes, grapefruit,

kiwi, mango, melons,

nectarine, orange, pear, pineapple, plum…all other

fruits

Whole meal muffins, cakes.

Some snacks fried in

coconut oil.

Crackers, cookies, biscuits,

cakes, sodas, carbonated

drinks

Starchy Carbs

Rolled or steel cut oat, brown

rice, potatoes, yams, sweet potatoes, beans (black,

kidney, lima), lentils, quinoa,

couscous, barley, rye, squash,

peas (green, black eyed)

100% multigrain bread,

whole meal bread, spelt bread, high fiber cereals,

rice cakes, whole wheat

pasta, whole wheat tortillas, corn, popcorn

Those cooked in

hydrogenated fats e.g. french-fries, cakes,

doughnuts, pies, popcorns

(acceptable if fried in coconut oil)

Fibrous Carbs

Broccoli, cauliflower,

spinach, romaine lettuce,

green beans, asparagus, bell peppers, brussels sprouts,

mushrooms, cucumber,

carrots, alfalfa, collard greens, radish…all other

veggies

Proteins

Whole egg, egg white, fish,

shellfish, chicken, turkey, extra lean beef, extra lean

pork, ostrich, buffalo,

venison, cottage cheese, whey protein (from grass feed

cows, cold processed & non-

acid treated), protein powder

Seeds, nuts, nit butters,

non/low fat milk, non or low fat cheese, non or low fat

yoghurt, texturised

vegetable protein, quinoa, seitan, lentils, brown rice,

beans, black eyed peas,

fermented soy (e.g. tempeh miso, natto)

Unfermented soy (e.g. tofu),

fatty sources of protein like fatty red meat, highly

processed proteins (e.g.

sausages, soy milk)

Fats

Extra virgin olive oil,

flaxseed oil, nuts (e.g.

almonds, hazel nuts, peanuts), seed (e.g. pumpkin, sesame),

avocado, coconut, wild catch

fish, as well as oils from these

Canola oil Hydrogenated fats, trans-

fats, hard margarines,

soybean oil

sources

Adapted from FastTracktoFatLoss.com

The Flat Stomach Diet Strategy

“How to eat without getting fat”

Fat storage is a factor of hormonal balance specifically it is about the hormone

insulin. If insulin in blood is high, you tend to store fat. If it is low you do not

store fat as much.

Fat burning is a factor of hormones as well. But fat burning requires more than just

low insulin levels. It also requires high levels of Human Growth Hormone

(HGH). Low insulin and high (HGH) level seem to provide optimal hormonal

environment to lose fat fast.

The Flat Stomach Formula diet strategies aim to provide such an environment as

often as possible through what one eats. The following two primary diet strategies

will achieve such an environment for most people.

Grazing

Eating several small meals a day has been the widely accepted and conventional

way to eat to lose body fat. The premise of this pattern of eating is based on the

fact that most meals lead to a spike in blood glucose and as a result – spike in the

hormone insulin. Insulin is known for encourage the body to store fat.

Small several meals i.e. grazing throughout the day even out blood glucose, keeps

insulin levels steady.

Equally important, is that grazing helps in controlling portions which in turn can

introduce the calorie deficit requires to encourage fat burning.

Since on of the primary problems of reducing calories is hunger, grazing can

effectively eliminate hunger by allowing you to eat every 2 – 4 hours.

But there is a general disadvantage with this method. And that is the body gets

used to a constant nutrient delivering which may lead to one stopping to lose fat.

The high energy levels could decline and stop building muscle.

The SixPack Abs formula strategy to deal with this is to introduce low carb days

and high cab days into the regiment. This introduces the variation in calorie intake

by the body to keep metabolism high and encourage muscle preservation.

How to do Grazing:

Numbers backing grazing show that people that eat the right food every 3 hours

lose fat around the middle first! This is because not only does this pattern of

eating increase energy and suppress appetite but because it lowers levels of

cortisol. Cortisol is a belly bulging hormone produced in increasing amounts

particularly during stress.

Here is an example of a day’s meal planning for grazing.

Meal 1: Proteins + Starch Carb and/or Simple Carbs + Fats

Meal 2: Proteins + Starch Carb and/or Simple Carbs + Fats

Meal 3: Proteins + Fibrous Carbs + Starch Carb and/or Simple Carbs

Meal 4: Proteins + Fibrous Carbs

Meal 5: Proteins + Fibrous Carbs

Consult the “Meal Planning Chart” to choose your foods

Intermittent Fasting

Intermittent Fasting is a pattern of eating that alternates between periods of fasting

(no food) and eating. The general premise behind it is that short term fasting

assists your body to reset its metabolism to allow for optimal fat utilization,

optimal muscle building, body detoxification and optimal nutrient utilization.

The strategy of using fasting to lose weight has been popularized by Ori

Hofmekler in his book “Warrior Diet” (Blue Snake Books, 2007).

Though Intermittent Fasting does fly in the face of the more conventional grazing

technique it does have significant research backing and a whole lot of anecdotal

evidence.

Tests both in laboratory and in human’s points to the following benefits;

1. Reduced blood glucose and insulin levels

2. Increased insulin sensitivity and reduction in blood pressure

3. Increased ability of body to fight stress especially by heart and liver

4. Significant increase in fatty acid oxidation (fat burning)

5. Reduced oxidative damage and strong indications of increase in life span

6. A decreased risk of degenerative disease of aging like cancer, heart disease,

diabetes, Alzheimer’s.

But what does fasting do to our goal? What does it do for a flat stomach and a

SixPack?

Well, it does heck of a lot!

Short term fasting often less than 24 hours between meals tend to let the body

achieve optimal metabolic rates. This translates to mean that with fasting you

have lower propensity to store body fat as most of your calories are used up.

Fasting increases the rate of release of free fatty acids (FFA). This means your

body willingly releases its fat stores for use to provide energy. This helps you lose

fat much more easily especially if you combine with an effective fat burning

workout.

Short term fasting is also shown to increase Human Growth Hormones (HGH).

HGH is a hormone that is known to promote muscle preservation it is also known

to encourage fat burning by encouraging the body to release its fat into blood

stream for use as energy.

HGH is one of the hormone that could be the course of the possible slow down of

aging seen from intermittent fasting.

How to do Intermittent Fasting:

There are a couple of techniques you can do intermittent fasting; but two stand

out. There is a daily fasting technique detailed by Ori Holflrekler in “Warrior

Diet”. And there is a weekly fasting technique in “Eat Stop Eat” by Brad Pilion.

Daily Intermittent Fasting - In this technique you will aim to fast between 16 to

18 hours daily. You should NOT fast longer than 18 hours; otherwise you may

switch your metabolism from optimal to starvation mode.

In starvation mode, your body feels like you are finding it hard to get food. So it

will try to preserve its energy by slowing down your metabolism and hanging on

to dear fat. A starvation mode spells disasters to your guest for a Six Pack.

The fasting period is followed by an eating period where you eat freely. Now

freely does not mean Pizza and cheese laden burger and a coke. It means eating

healthy, non-processed whole foods. You may have some Pizza, or burger but it

should be probably once a week. Go for a small portions like a slice of Pizza, half

a burger, a glass of soda, but if you can give them up the better.

Keeping in mind you will be working out, so you new to factor-in a post workout

meal. It’s recommended that you work out towards the end of your fasting period

so that your small post workout meal will be within your 8 – 6 hours of eating

phase.

Some people may require a small pre-workout meal for energy, so to workout

towards the end of your fasting period makes it easier to keep all your eating in the

eating phase.

But regardless of when you choose to workout, a post-workout meal is a MUST it

should be small meal of 50% carbs and 50% proteins. You can include some

vegetables. Try to stay away from fatty foods immediately before and after

workouts (2-3 hours). Fatty foods tend to significantly reduce fat burning and you

need fat burning to be of its optimal during the fasting period and during and post

workout hours.

You however can use healthy fats in your eating phase i.e the nuts, seeds, olive oil,

coconut oil, etc.

Here is a typical 24 hours using the Daily Intermittent Fasting.

This is an example of a 16 hour fasting span. You can extend it to 6 pm for an 18

hours fasting span.

8.00 pm: Eating Phase

- Start your eating phase with subtle tasting food, for example vegetables

and then add some proteins and fats and finally carbs.

- Meals should include as many textures, colors and aroma as possible.

Literally eat like a king.

- Keep your carbs whole, close as possible to what they looked like when

they come off the ground.

- Include healthy proteins as well as fruits

- Below is the food groups you should include

Proteins + Fibrous Carbs + Starch Carb and/or Simple Carbs + Fats

10 pm: Sleep

- Make it a point to sleep at least 7 – 8 hours every day.

12 Midnight: Fasting Phase Starts as You Sleep

- This is about 4 hours after your king’s meal. A significant portion of

your food has been digested. You start counting your fasting hours

here.

- During this fasting you should be sipping on some water.

- You also can take some raw vegetable, juices or fruits. They will help

in detoxifying your body.

3 pm (Next day): Fasting Phase

- Do your workout should last you 30 minutes – 1 hour.

- If possible do your workout while in fasting but keep sipping on water.

- During workout you can be taking a banana.

4 pm: Break the fast and go into eating phase

- Break fast with a light post workout meal

- It should be primary carbs and protein. You may include vegetable and

fruits.

- Preferably use a post-workout shake of whey and dextrose.

7 – 8 pm: Eating Phase

- Get your main meals. Start meals with mainly vegetables.

- Below is the food groups you should include

Proteins + Fibrous Carbs + Starch Carb and/or Simple Carbs + Fats

- Eat to your fill.

- Stop eating when you feel full or when you are more thirsty than

hungry.

NOTE:

If you choose to workout early in the fasting phase for example immediately you

wake up, have a post workout meal immediately after. Just keep it small with

50% carbs and 50% proteins. Aim to take water only until you break your fast.

Do not fast beyond 18 hours in a day.

Do not over eat during eating phase. If you find you are over-eating it means your

meals are not providing all nutrients include variety of foods in your evening

meals.

This diet plan will be perfect to people on the move who cannot keep eating

frequently. In the beginning you may feel a little of a headache as your blood

glucose lowers more than what you are used too. You may also feel sensation of

hunger. It should never be biting. In fact it should be more in your mind than in

your stomach. You should also feel very alert and full of energy all day long.

A variation of this daily intermittent fasting by Martin Berkhan of LeanGains.com

is to fast 18 hours. In the eating phase you can have 2-3 small meals. This

strategy has the added advantage of using the already optimal metabolic state in

gentler fashion. Though this optimal metabolic state can handle a lot of food in

one go, spreading the meals out to 3 meals makes it even more comfortable

handling the huge amounts of food. This keeps your fat burning and nutrient

assimilation high through out your eating pahse.

Weekly Intermittent Fasting - The Weekly Intermittent Fasting is a significant

departure from the daily fasting technique. It has been popularized by Brad Pilion

of “Eat Stop Eat”.

If you find the daily form of Intermittent Fasting intimidating or if it does not fit

into your lifestyle, the weekly fasting may just be what the doctor ordered.

In this technique you fast once or twice a week. The difference is that you fast a

full 24 hours on the day you choose to fast.

The rest of the week you continue with your usual 3, 5 or 6 meals a day.

The premise behind this diet regime is to converge the benefits of small frequent

meals and the advantages from fasting into one.

Four significant differences between daily and weekly fasting Is that during your

fasting phase in the weekly regiment you are not allowed any calories. You can

take beverage like water, probably coffee but vegetable, juices and fruit as in the

case of Daily Intermittent Fasting are out.

Obviously on your fasting days you should also rest from your workouts. So your

fasting days should concur with your workout resting days.

NOTES:

It is encouraged that your workout be just before a meal so that you are working

out with minimum food in your stomach.

Your diet as usual should consist of whole healthy food. Use the grazing

strategies during your eating days.

Flat Stomach Fast Rule #3

Build muscle to burn fat. A permanently increased

metabolism is the only sure way to lose alot of fat FAST.

You burn more fat even as you sleep.

Once you are able to stop piling up more body fat, it is time then to start shedding

the existing layer of fat hiding your flat stomach. As we have seen, body fat is the

way our bodies store excess energy provided by food. And the only way to get rid

of this energy reserve is to use it.

Hate to burst your bubble, but we do not really flush pounds, shed or melt pounds.

We actually have to use the pounds. We have to metabolize or burn the fat and

use it up to provide energy for some activity. For example breathing, thinking…

ooh yeah and even working out.

The body has three cycles for providing energy. Each of this cycles demand

energy from your body in a different way. One of them is most effective in

resulting to fat loss.

Phosphagen Energy Cycle: This is an energy cycle that does not depend on

oxygen. It is anaerobic meaning "without oxygen". In place of oxygen it uses a

compound in the body called creatin phosphate.

The cycle makes energy for about 8 to 10 seconds only. Energy here is produced

very fast as it takes only one chemical reaction to produce it. This is principally

the energy cycle 100 meters sprinters use.

Glycogen-Lactic Acid Energy Cycle: There about 12 reactions involved here to

give energy cycle. As a result it gives energy at a slower rate. In this case the cycle

uses the immediate energy reserve of the body called glycogen.

Glycogen is a simpler energy reserve than body fat that is stored in muscles for

supply of energy in short notice. When in high demand the cycle can give energy

for about one and a half minutes. This process is also considered anaerobic. It

makes muscle tired and sore very quickly as it produces lactic acid.

Aerobic Energy Cycle: This cycle uses oxygen and provides energy for extended

periods of time e.g. for marathoner. The cycle is able to reduce the build up of

lactic acid in the muscle allowing you to continue performing for a longer period.

This is the cycle you usually use for daily chores. Here energy is provided by

glucose in the presence of oxygen. Also fatty acids in the presence of oxygen can

be used. This is what is called fat metabolism or fat burning.

It produces energy at much slower rate due to the greater number of chemical

reactions that are required. This is the energy cycle that a fat loss exercises should

target. Why, because it uses both glucose and fat as source of energy.

A good example is aerobics. Aerobics are physical activities that promote this

third cycle, and involve a lot of breathing as you execute muscle movements. This

includes jogging and walking. Indeed walking and hiking has been associated with

54% reduction in the risk of becoming overweight.

But there is a problem with aerobics…

…a teeny weeny problem.

Aerobics have been shown to use significant amounts of fat, especially if one stays

within the “fat burning zone”. In this zone calories used can amount to as much as

70% body fat. Infact aerobics have been promoted as a means of losing fat for a

while.

But there is one inherent problem with aerobics, and that is it only burns fat as you

do it and that’s it. Apart from cardio-vascular benefits there seems to be no long

term benefits in terms of fat loss.

This ofcourse does not mean aerobics are completely useless in losing fat. It only

means that it may not be your main exercise strategy in losing fat.

Wouldn’t it be a relief to have exercises from which you can keep burning fat

hours, days even weeks after doing them?

Well there are such exercises.

These are exercises that increase your Resting Metabolic Rate (RMR). Resting

Metabolic Rate (RMR) is the amount of energy uses by your body when it is at

rest. It is basically the amount of energy sufficient to keep you live by keeping

your body organs alive.

RMR decreases with age and with loss of lean body mass

The key in increasing RMR is increasing whatever factors decrease RMR. In this

case they are age and lean body mass. Obviously we can do nothing to stop you

from growing older, but we can most definitely increase lean body mass.

Lean body mass consist of all other body tissue except adipose tissue or fat cells.

Lean body mass includes skin, bones, body organs like heart, liver, kidney, liver,

brain, sex organs as well as muscle tissue.

In increasing lean tissue our target will be muscle. Infact we will aim to turn your

body into a metabolic furnace that burns more calories 24 hours a day using

muscle. And not just during exercising as it is with aerobics.

Controversy of RMR and Strength Training

In “Power of 10” Author Adam Zickerman claims that three extra pound of

muscle burn much as 10,000 extra calories a month. Similarly Ralph Pattenbarger

MD in his book “Life Fit” notes, “when you replace 10 pounds of fat with 10

pounds of muscle your weight remains the same, but you can expect to expend

500 or more additional kilocalories each day at rest.”

Both Zickerman and Pattenbarger claim that an extra pound of muscle results to an

increase in RMR of 50 – 100 calories.

But renown exercise physiologist Claude Bouchard is quoted as saying “skeletal

muscle burns about 13 calories per kilogram of body weight over 24 hours when a

person is at rest”. This translates to RMR of 6 calories per pound of muscle which

is way below the claims of Zickerman and Pattenbarger.

Bouchard goes on to state, “weight lifting has virtually no effects on resting

metabolism”.

Does this mean the Flat Stomach Formula exercises further below amount to

naught? Well, let’s take a closer look.

It is estimated that a man 155 pounds with a RMR of 1,600 calories per day has

approximately, 62 pounds of skeletal muscle. It has been shown that muscle has

one of the lowest RMR’S of all body’s tissue of about 5.7 calories a pounds.

Compare this to 92 calorie per pound of liver, 109 calories per pound of brain, and

200 calories per pound of heart or kidney.

So if we were to increase muscle tissue by 3 pounds by strength training, then your

RMR will just increase by 18 calories per day, right?

Wrong?

You see this increase of a measly 18 calories per day assumes what is technically

called “a constant rate of protein turnover”.

What this means is that the NEW extra 3 pound of muscle keep burning the same

amount of calories like the rest of the muscle before workout. But this is not true.

And this is because most types of resistance exercise will increase protein

turnover.

Protein turnover (also known as protein accretion) is the balance between

protein synthesis and protein degradation. More synthesis than breakdown

indicates an anabolic state that builds lean tissues, more breakdown than

synthesis indicates a catabolic state that burns lean tissues.

(Wikipedia.com)

Strength training increases protein synthesis

An increase in protein turnover in turn increases calories expenditure in the hours

and in some cases a few days after exercise.

Remember when you exercise all the muscle involved in the exercise initiate this

protein turnover. So if we assume a full body workout then we can assume that all

the muscle in your body initiate a protein turnover.

We can approximate that protein turnover results into increase of calories

expenditure by about 1.5 calories per pound of muscle.

So now your muscles are burning 7.2 calories per pound due to exercising up from

5.9 calories per pound or rest. Also keep in mind that due to the workout your

body has added muscle mass by 3 pound i.e. from 62 pounds to 65 pounds.

Lets allow Wayne West Gott’s article in FitCommerce.com, “Increased Muscle =

Increased Metabolism = Weight Loss” guide this argument.

A man 155 pound with a RMR of 1600 calories per day has approximately 62

pounds of skeletal muscle. Before workouts each pound of muscle uses 5.7

calories per day of rest. So the contribution of muscle to his daily RMR is about

353 calories.

i.e. (62 lbs of muscle X 5.7 calories per lbs of untrained muscle = 353 calories)

With strength training, he adds 3 pound of muscle tissues to a total of 65 pounds.

But due to protein turn over resulting from a full body workout, the trained

muscles now use 7.2 calories a day RMR up from 5.7 per pound. Then the new

contribution to RMR of trained muscle tissue is about 468 calories.

i.e. (65 lbs X 7.2 calories per lbs of trained muscle = 468 calories).

This represents an additional 115 calories expended each day which is

“approximately 7% increase in total BM.

i.e. (from 363 calories to 468 calories = 115 calories)

But it gets better.

This 7% increases in RMR due to training muscle is a consistent with two well

conceived and well-conducted research studies. Both of which were examining

the effects of strength training in muscle development and RMR.

One study was conducted at Tuff University by Campbell and associates in 1994

and the other at University of Maryland by Pratley and associates in the same year.

In both studies strength training of 12 weeks and 16 weeks resulted to an average

of 3.1 lbs increase in lean muscle respectively. The subjects lost 4.0 and 4.2 lbs of

fat respectively. And as a result of the increase in muscle mass their RMR

increase by 6.8% and 7.7% respectively. Approximately 105 and 120 calories a

day respectively.

So yes!

….you can increase RMR by 100 calories a day which is 3000 calories a month

with just an extra 3 pounds of muscle. The workouts included herein aim to add

as much as 5 to 10 pounds of muscle (if you choose to use weights that can

translate to even more calories burnt per month). By combining an exercise

routine that involves both strength training and some cardio workout you get even

better resuts.

It has also been shown that resistance training burn much more calories than

previously thought. Infact it seems to burn significantly more calories than aerobic

exercises. However the question here is how much of the calories are coming from

fat. It seems that cardio could be utilizing more calories from fat than resistance

training during the workout.

But in strength training as detailed above, we are looking at the long haul.

Obviously a technique that combines the two is best. Flat Stomach Formula has

special emphasis on resistance.

The Flat Stomach Workout Strategy

“How to burn more fat, daily”

The Flat Stomach Formula workout strategy aim to maximize fat burning by:

(i) Burning fat during workouts

(ii) Increase protein turnover and consequently increase RMR

The primary effect of exercising and in particular resistance based workout i.e. to

increase protein turnover. As we earlier saw, protein turnover is to increase

protein synthesis and breakdown, with more synthesis indicating increase in

muscle tissue and more breakdown indicating catabolism.

In our case we are looking of increasing protein synthesis i.e. building some

muscle tissue or maintaining our lean tissue (if we are satisfied with our mass).

You see by progressively increasing the resistance a muscle force the body is

programmed to prepare itself for increased workload. So the muscles that are

damaged by the increasing workload are replaced with bigger and stronger muscle

so they can withstand the anticipated increase in resistance.

The process of creating the new bigger and stronger tissue requires energy and

even more pleasant is that just to keep the new bigger tissues alive requires even

more energy. And with a good diet program, you can have most of this energy

coming from your body’s fat reserve, hence fat burning.

And obviously the more fat we burn; the more we see our abs.

Hence muscle is the key to getting your flat stomach and a six pack in weeks.

Further below, you get workouts you can do even in your sitting room to burn fat.

They target all major muscles of the body to ensure maximum fat burning.

But like everything that concerns our bodies, your muscle will also get used to

particular resistance movements. This means that after going through the same

exercise movements for a few weeks, your body will develop the optimal muscle

density for the movement.

Once it has attained it, it will stop growing and minimize protein turnover.

Considering you will primarily use body weighs for resistance this is a concern.

As you workout more and more, you will not only lose body fat, but you will also

become stronger and more fit. You will find the movements that were previously

difficult a few weeks ago not as difficult. This is because your body has adapted.

We need to avoid this adaptation, particularly early in your program when you

have not achieved the exact results you want…

… ditto a six pack.

sThe Flat Stomach Formula solution to this is the 1-2-1-3 cycle.

The 1-2-1-3 cycle involves cycling though three main types of workouts you will

starts with one type of workout and after 2 – 4 weeks change to the next.

This has the advantage of not only increasing variety and hence doing away with

monotony, but will keep your muscle guessing for a longtime. And as long as

your muscles are “guessing”, they will maintain high protein turnover and hence a

high metabolic rate which consequently results to a high fat burning.

The three forms of workouts are:

Straight sets

This is the common way to organize your workouts. You will do 12 repetitions

(reps) of each exercise followers by a rest period. Then another 12 reps followed

by rest for 3 – 4 set.

Straight sets have the advantage of being easy to follow. The rest periods and

narrow focus in this type of workout helps add mass and build maximize strength.

Keep the rest between 1-3 minutes to finish 3 – 4 sets.

How to do it - The SixPack formula workout starts with straight with set

regardless of experience. You will aim for 4 set of each exercise. Keep rest

between sets of about 2 minutes and aim for 12 repetitions per set.

Remember to keep breathing through your motion. Keep in mind you are using

body weight, so your reps and sets will be slightly higher than if you are using

weights. Keep good form and aim for near failure.

Circuit sets

Circuit set workouts also called circuit training is a workout regiment that has your

completing one exercise after another without any rest in between.

A circuit is one completion of all prescribed exercise for the day after the first

circuit is complete; you begin the first exercise for the second circuit.

Studies indicate that circuit training is a time efficient way to enhance cardio-

vascular fitness while enhancing muscle endurance. It is particularly helpful to

women many whom tend to respond pretty well to this workout.

It is also well suited to burn fat and does not increase body mass or build muscles.

It is great for toning and firming up.

In our 1-2-3 style, we will keep this cardio set to build some endurance and revv

up metabolism. The other sets will help us build muscle.

How to do it - Do a circuit non-stop and keep good form of all times. Because we

are targeting the same or closely related muscles groups you will keep the reps low

of 6 reps per exercise. Then switch on to the next exercise for a rep of six.

Aim for 4 circuits and you are done. You should rest 1-3 minutes between circuits

as these types of circuit also aim for some hypertrophy by targeting the same

muscle the in every exercise.

High Intensity Internal Training (HITT)

High intensity training is performed with high levels of effort or intensity. Here

we also stress on lower reps but slow motion in performing the exercise. The slow

movement exerts intensity.

Emphasis is on strict form and controlled slow motion movement.

How to do it - Though convention HIT mostly involves full body workouts in one

set, we will keep targeting the body as we have done with all the other formats.

This eliminates confusion and keeps a sort of consistency.

You will do each exercise in perfect form. You will move in slow motion taking 6

seconds to lift, hold for 2 seconds and lower in 6 seconds. Aim for 6 – 8

repetitions. You can do 3 – 4 sets.

1-2-1-3 Cycle

The Flat Stomach Formula 1-2-1-3 Cycle will involve rotating through these three

workout regimes. We will start off with straight sets, the move on to circuit sets,

and then switch back to strength sets, then HITTS. You then start the same cycle

all over again. It should take you between 8 -16wks to get through the cycle.

Here is a typical day in any stage of the 1-2-1-3 Cycle.

Warm up: An effective warm up is essential to prepare body and mind for the

workout you will be doing. Also in the warm up stage your body will be releasing

synovial fluid which lubricate and nourishes the joints and ensure smooth

transition of movements. It further prevents easy injury.

The warm up can span 7 – 15 minutes depending on the type of warm up and

though you should warm up your whole body, give particular attention to the body

part you will be targeting.

This way you create blood circulation to the targeted muscles. This gives you two

advantages, first more blood in the active muscle, means you will be having more

nutrients and energy easily available to the muscle tissue in deed.

Second, all the waste from metabolism that needs to be removed by the blood will

have easy exit allowing for better performance by the said muscles.

Keep them low impact.

Exercise: You can alternate your workout regiments weekly, bi-weekly or even

monthly. Start bi-weekly and see how that goes then switch upwards to see what

happens.

Straight sets aim for adding mass (particularly if you use heavy weights) and build

maximum strength as you preserve muscle mass. Circuit sets create muscle

endurance, and revs up fat burning and cardio-vascular fitness. HITTS on the other

hand provides an alternative to build strength, preserve or build muscle mass by

keeping your body guessing. Ultimately you do not just have a good looking body

but one that is functional in that it has strength and endurance.

Cool Down: Cooling down after a strenuous exercise is important, Gabe Mirkin

M.D Drmirkin.com explains, “When you exercise, your muscles serve as a second

heart pumping blood through your body. When your muscles relax, the veins near

them fill up with blood. When the muscles contract, they squeeze the veins near

them and pump blood toward the heart.

If you are exercising vigorously and stop suddenly, your muscle stop pumping

blood, then your heart has to pick up the extra work immediately. It may not be

able to do that, so it could start to beat irregularly, or it may not be able to pump

enough blood to your brain, causing you to feel dizzy, or even pass out. So, after

exercising vigorously, slow down gradually to protect your heart and keep you

from feeling dizzy.”

It also may help in relieving the strain exerted by exercises to muscles, tendons

and ligaments. Some people believe it also helps in eliminating toxins faster.

You can do this by simply doing low intensity exercise e.g. walking, light star

jumps, light rope skipping etc for 5 – 10 minutes.

Stretch: Correct stretches will increase flexibility and greatly reduce risk of

injury. It seems better to stretch after work outs rather than before primarily

because pre-workout stretches are shown to likely to decrease your strength that

you will need in the workout. Also benefits like reducing risk of injury do not

seem to apply pre-workout. Post-workout stretches on the other hand seem to

increase flexibility much more than pre-workout stretches.

As a rule hold your stretches for atleast 30 seconds. Breathe into the stretch and

relax your body to take the stretch. Donot hold your breath. As you exhale, push

yourself further into the stretch just a little more and continue for atleast 30

seconds. Do not bounce in and out of a stretch

Post Workout Meal: Exercising is about tearing down less adapted muscles to re-

build new muscles that can take more strain. This re-building needs the right

resources to be optimal. This then make the post-workout meal probably the most

important meal of all your Flat stomach Formula nutrition.

Feeding hungry muscles involves providing them with the energy thy need to

reconstruct as well as the building blocks (protein) to re-build. And you need to

provide these ASAP. So our post-workout meal will require quickly degistibel and

absorbable carbs and proteins.

John Berardi of Bodybuilding.com explains, “Since muscle protein is degraded

during exercise, the addition of a relatively large amount of protein to your post

exercise meal is necessary to help rebuild the structural aspects of the muscle.

After exercise, the body decreases its rate of protein synthesis and increases its

rate of protein breakdown.

However, the provision of protein and amino acid solutions has been shown to

reverse this trend, increasing protein synthesis and decreasing protein breakdown.

As your post workout feeding should be designed to promote the most rapid

delivery of carbohydrates and protein to your depleted muscles, fats should be

avoided during this time.

Finally, another important factor to consider is the timing of this meal. It is

absolutely crucial that you consume your post-workout meal immediately after

exercise… after exercises the muscles are depleted and require an abundance of

protein and carbohydrate. In addition, during this time, the muscles are

biochemically "primed" for nutrient uptake.

This phenomenon is commonly known as the "window of opportunity". Over the

course of the recovery period, this window gradually closes and by failing to eat

immediately after exercise, you diminish your chances of promoting full recovery.

To illustrate how quickly this window closes, research has shown that consuming

a post-exercise meal immediately after working out is superior to consuming one

only 1 hour later.

In addition, consuming one 1 hour later is superior to consuming one 3 hours later

(Tipton et al 2001, Levenhagen et al 2001). If you wait too long, glycogen

replenishment and protein repair will be compromised”

And whether you should go a cooked meal or supplement for this, Berardi has a

strong opinion, “Typically, after intense exercise, most people complain that

eating a big meal is difficult. This is understandable as the exercise stress creates a

situation where the hunger centers are all but shut down. However, as you now

know, it's absolutely critical that you eat if you want to remodel the muscle,

enlarge the muscle, or recover from the exercise.

Fortunately liquid supplemental formulas are palatable, easy to consume, and can

be quite nutrient dense, providing all the nutrition you need at this time. In

addition, since these formulas are structurally simple, the gastrointestinal tract has

no difficulty processing them. Your stomach will thank you for this.

The latest research has demonstrated that liquid supplemental formulas containing

fast digesting protein (whey hydrolysates and isolates) and carbohydrates

(dextrose and maltodextrin) are absorbed more quickly than whole food meals.”

Otherwise, for carbs you can choose a starchy and simple carb. For proteins where

possible always go for whey protein. At the very least go for egg white. Keep in

mind the post workout meal should be fat free.

Follow this workout chart using the workouts on the next page. Pick the most

number of workouts you can start with and just get started. Remember you just

need momentum; you will perfect your routine with time. For now just get started.

Also remember you can do any of these exercises in straight, circuit or HIITs

fashion

See the workouts at the end of the book

Sample Weekly Workout Timetable

Day of Week

5 Days a Week Workouts

3 Days a Week Workouts

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Upper Body

Lower Body

Core

Upper Body

Lower Body

Rest

Rest

Upper Body

Rest

Core

Rest

Lower Body

Rest

Rest

Note:

Fit your timetable into your healthy lifestyle

A week does not have to be 7 days. You can make longer cycles e.g. rest

two days between workouts.

When you have long rest periods exert hard in your workout day.

Alternatively engage some cardio like running 30 minutes on rest days

Workouts are at the end of the end of the book

Flat Stomach Fast Rule #4

It is all about personalization. There is no One-Fits-All

strategy. Find out what works well for you, and when you

find it, use it consistently.

We are all different. We respond differently to different strategies. It is insane to

expect one strategy for work for everyone in the same way.

But in the same breath, principles are principles because their results are

predictable and reproducible. You don’t expect to eat 10,000 calorie, sleep whole

day and lose body fat. This means to nearly everyone the Flat Stomach rules will

apply. You will need to get your mind right, you will need to eat a diet that does

not result to fat deposits and you need to use up the body fat you already have to

get a flat stomach and ultimately see that six pack.

However, these rules will apply in varying degrees to different people hence the

fourth rule…

… It’s all about personalization.

As it concerns losing fat, we are different at three primary levels i.e. genetically,

lifestyle-wise and on personal preferences.

Genetics:

Keep in mind that fat loss is primarily regulated by hormones. And as much as we

can manipulate our hormones, we can do that just within some parameters. These

parameters are set by your genetics. So you are naturally predisposed to a

particular hormonal environment. You could have one that encourages your body

to store body fat or one that encourages your body to use up fat.

There are four classic body types based on your metabolism and how you deposit

fat.

Android Mesomorph: They have an anabolic metabolism, leading to a

body building tendency, with prominent physical & mental strength. Tend

to produce more male hormones than do other body types. Have broad

shoulders, a large rib cage and strong muscular limbs, with a narrow pelvis

and hips. The waistline is not accentuated. When they gain weight they get

an apple shape body as they gain in the abdomen and upper part of the

body. They tend to develop cellulite in the abdominal area, trunk and upper

buttocks.

Thyroid Ectomorph: They have a high metabolic rate and can eat

generously without worrying about weight gain. Body fat levels are low

and have difficulty gaining weight. They have characteristic long limbs

with fine, narrow bones. Like caffeine, nicotine, artificial sweeteners etc.

with few side effects. They are unlikely to develop cellulite. In some cases,

it will be on the buttocks and backs of the thighs.

Gynaeoid: They have a predominance of the female hormone, oestrogen

with overall curved body with good size breast, large buttocks, and curved

hips and thighs, but small tapered waist. The excessive oestrogens they tend

to produce promotes fat deposits around hips, thighs and buttocks, with

cellulite. Like foods with fat and sugars. They will tend to lose weight

somewhat easily from the breasts, shoulders and arms, but not from the

buttocks and thighs. When they gain weight they tend to look like a pear

with more weight on buttocks, hips and thighs.

Lymphatic Endomorph: They have a very slow metabolic rate. Weight

gain occurs over the entire body very easily, accompanied by a

dysfunctional lymphatic system with fluid retention. They also appear to be

fatter than their actual weight making their bone structure appears to be

absent. Cellulite is common. They tend to like dairy products, and do not

like any exercise or physical activity. Weight loss efforts can be excellent

and long lasting.

(Adapted from Fatfreekitchen.com)

Very often you will not be able to classify yourself as strictly one of these body

types. And this is because many do have a combination of body types. For

example you could be a mesomorph with ectomorphic traits like small joints or

even a trim waist or even both. Or you could be a mesomorph with endomorphic

characteristics like a tendency to easily gain weight.

Either way, understanding your body type will allow you to estimate the extent of

your six pack challenge. It will also help you when your friend is getting results

with a strategy that is doing zilch for you. If you find your body types to be

different, then you can rest on the probability it’s a difference in genetic

predisposition. So no need to get discouraged. All you need to do is to go on and

find out what works for you.

Lifestyle:

Second to genes in personalizing your strategy is lifestyle. Fat loss, a quest for a

sculpted midriff does not happen apart from the rest of your life. You still need to

go to work, do your chore, have fun, and basically have a life. So your strategy for

losing fat should not completely disrupt it. Because when it does, guess what will

not be followed in a few weeks? Of course your flat stomach program!

A good example here is the grazing food strategy. It is easy you will find yourself

carrying Tupperware boxes of prepared food everyday to work. Unless you are

comfortable with this, or have an alternative with a similar benefit like a healthy

restaurant next to your office, you may need to consider an alternative eating

strategy.

When it comes to lifestyle changes, you will need to be creative to fix in an

effective strategy.

Preference:

For half the people, it will be easy to try new things and nor be tied down due to

preferences. And to be true to self, preferences change every so often. Only this

time it is being demanded of you.

But for some people, it may take some work. The key here is not to throw out a

strategy simply because you donot like it. Try it out first. If it’s effective but you

do not have inklings for it, you could try to adjust it.

Preferences have to do with mindsets. Using the simple mind changing tools at the

beginning of this guide, you can shift your paradigm to agree with the effective

strategy.

Basically try different Flat Stomach Formula strategies keep listening to your

body. Listen and watch out for what is working for you and see how you can fit it

into your lifestyle long-term or how you can adjust your lifestyle to include it

longterm.

If you keep doing this you will work within your genetic limitation and be able to

get a flat stomach, even a six pack faster. And probably you may also make it

somewhat easy.

Tracking Success

Many people have been trained to use the bathroom scale for tracking their fat loss

quest. On the Flat stomach Formula, the bathroom scale will not be needed. We

are looking for a flat stomach and that we can see in a mirror.

But in the early stages for those with substantial amount s of weight to lose we

will use body fat percentage to track our success. This will provide the motivation

early on so you can know you are on the right path.

Unfortunately Body Fat Percentage can be pretty technical to compute and

measure. The techniques we advice here is probably the easiest. It is used by the

US Department of Defense (DoD) while recruiting in the field. All you need to get

your body fat percentage is your height, waist circumference and neck

circumference all in inches. Women need to include their hip circumference, also

in inches.

Ooh yeah…

… and you need a scientific calculator because you will input your circumference

values into the equation below.

Males:

% Body Fat = 86.010 x log10(abdomen - neck) - 70.041 x log10(height) + 36.76

Females:

% Body Fat = 163.205 x log10(abdomen + hip - neck) - 97.684 x log10(height) - 78.387

…or you can use the circumference value and get your body fat percentage in the

tables in the appendix of this book. Follow the instructions below to learn how

exactly to do this.

How to Take Measurements

Measure waist, smallest horizontal circumference around the abdominal area.

Measure hips, largest horizontal circumference around the hips

Measure neck, with the tape sloping slightly downward to the front.

Measure height without shoes.

But to ensure military precision use the DoD instructions below.

Measuring Males:

Abdomen: Measure abdominal circumference against the skin at the navel

(belly button), level and parallel to the floor. Arms are at the sides. Record

the measurement at the end of Soldier’s normal, relaxed exhalation. Round

abdominal measurement down to the nearest 1⁄2 inch and record (for

example, round 34 3⁄4 to 34 1⁄2).

Neck: Measure the neck circumference at a point just below the larynx

(Adam’s apple) and perpendicular to the long axis of the neck. Do not place

the tape measure over the Adam’s apple. Soldier will look straight ahead

during measurement, with shoulders down (not hunched). The tape will be

as close to horizontal as anatomically feasible (the tape line in the front of

the neck will be at the same height as the tape line in the back of the neck).

Care will be taken so as not to involve the shoulder/neck muscles

(trapezius) in the measurement. Round neck measurement up to the nearest

1⁄2 inch and record (for example, round 16 1⁄4 inches to 16 1⁄2 inches).

Measuring Females

Neck: This procedure is the same as for males. Measure abdominal

circumference against the skin at the navel (belly button), level and parallel

to the floor. Arms are at the sides. Record the measurement at the end of

Soldier’s normal, relaxed exhalation. Round abdominal measurement down

to the nearest 1⁄2 inch and record (for example, round 34 3⁄4 to 34 1⁄2).

Waist: Measure the natural waist circumference, against the skin, at the

point of minimal abdominal circumference. The waist circumference is

taken at the narrowest point of the abdomen, usually about halfway

between the navel and the end of the sternum (breast bone). When this site

is not easily observed, take several measurements at probable sites and

record the smallest value. The Soldier’s arms must be at the sides. Take

measurements at the end of Soldier’s normal relaxed exhalation. Tape

measurements of the waist will be made directly against the skin. Round

the natural waist measurement down to the nearest 1⁄2 inch and record (for

example, round 28 5⁄8 inches to 28 1⁄2 inches).

Hip: The Soldier taking the measurement will view the person being

measured from the side. Place the tape around the hips so that it passes over

the greatest protrusion of the gluteal muscles (buttocks) keeping the tape in

a horizontal plane (parallel to the floor). Check front to back and side to

side to be sure the tape is level to the floor on all sides before the

measurements are recorded. Because the Soldier will be wearing gym

shorts, the tape can be drawn snugly to minimize the influence of the shorts

on the size of the measurement. Round the hip measurement down to the

nearest 1⁄2 inch and record (for example, round 44 3⁄8 inches to 44 inches).

Use a tape measure made of non-stretchable material, preferably fiberglass. Do not

use cloth or steel tapes. The tape measure width should be 1/4-3/8". The tape

measure should be calibrated (i.e., compared with a yardstick or a metal ruler to

ensure validity). This is done by aligning the fiberglass tape measure with the

quarter inch markings on the ruler. The markings should match those on the ruler;

if not, do not use that tape measure.

When measuring circumferences, apply the tape so that it makes contact with the

skin, conforms to the body surface being measured, and does not compress the

underlying soft tissues. In the hip circumference measurement, however, you may

need firmer pressure to compress standard physical training uniform or gym

clothing. Make all circumference measurements in the horizontal plane (i.e.,

parallel to the floor).

Take all circumference measurements three times and record them to the nearest

1/2 inch. If any of the three measurements differs by more than one inch from the

other two, take an additional measurement and compute a mathematical average of

the three closest measurements to the nearest 1/2 inch and record this value.

To Use Body Fat Percentage Table:

Determine percent body fat for males by subtracting the neck from

the abdominal measurement and comparing this value against the height

measurement from tables in the appendix.

Determine percent body fat for females by adding the waist and the

hip measurements, subtracting the neck measurement, and comparing this value

against the height measurement from tables in the appendix at the very end of this

book.

--

Weekly measurements are enough top tell you how you are doing. But remember

we want to finally use the mirror. So we should try and do away with the scientific

calculator quickly. Meaning we need to get our body fat low enough to start using

the mirror as a measure of progress.

Flat Stomach Workouts

Beginners Upper Body Workouts

Target:

Chest,

Back,

Shoulders,

Laterals

Biceps,

Triceps

NOTE:

Make sure you warm up first.

Cycle through the 1-2-1-3 cycle of straight, circuit, straight and HITTS sets atleast every 2-4 wks.

Make sure you cool down and then stretch after your session.

Keep not of what is working and what is not working for you to personalize your routine.

Knee

Push

Ups:

Push

Ups:

Bench

Push

Ups:

Parallel

Dips:

Recline

Pull Palm

Out:

Recline

Pull Palm

In:

One Leg

Bench

Recline

Palm

Out:

One Leg

Bench

Recline

Palm

Out:

Barbell

Upright

Rows:

Barbell

Shrugs:

Beginners Core Workouts

Target:

Abdominals

(abs)

Obliques

Lower Back

NOTE:

Make sure you warm up first.

Cycle through the 1-2-1-3 cycle of straight, circuit, straight and HITTS sets every 2-4 wks.

Make sure you cool down and then stretch after your session.

Keep not of what is working and what is not working for you to personalize your routine.

Ball Plank

Arms:

Plank:

One Leg

Plank:

Beginners Lower Body Workouts

Target:

Glutes,

Hamstring,

Quads

Lower

Back,

Traps

NOTE:

Make sure you warm up first.

Cycle through the 1-2-1-3 cycle of straight, circuit, straight and HITTS sets every 2-4 wks.

Make sure you cool down and then stretch after your session.

Keep not of what is working and what is not working for you to personalize your routine.

Body

Weight

Squats:

Prison

Squats:

Arm

Extended

Side Plank:

Supermans:

Y -

Squats:

Straight

Leg Hip

Bridge:

One Leg

Hip

Bridge:

Hamstring

Curl:

Step Up:

Bulgarian

Stationary

:

Walking

Lunges:

Forward

Lunges:

Side to

Side Step

Up:

Intermediate Upper Body Workouts

Target:

Chest, Back,

Shoulders,

Laterals

NOTE:

Make sure you warm up first.

Cycle through the 1-2-1-3 cycle of straight, circuit, straight and HITTS sets

every 2-4 wks.

Biceps, Triceps

Make sure you cool down and then stretch after your session.

Keep not of what is working and what is not working for you to personalize

your routine.

One Arm Push Up:

Elevated Push Ups:

Explosive Push Ups:

Bench Recline Palm

Out:

Bench Recline Palm In:

One Leg Bench Recline

Palm Out:

One Leg Bench Recline

Palm In:

Standard Pull Ups:

Chin Ups:

Staggered Grip Pull

Ups:

Towel Pull Ups:

Feet about one foot apart

Arms shoulder wide with

palms flat on ground

Go down up in a controlled fashion

Intermediate Core Workouts

Target:

Abdominals (abs)

Obliques

Lower Back

NOTE:

Make sure you warm up first.

Cycle through the 1-2-1-3 cycle of straight, circuit, straight and HITTS sets

every 2-4 wks.

Make sure you cool down and then stretch after your session.

Keep not of what is working and what is not working for you to personalize

your routine.

Ball Plank Legs:

Super Plank:

Side Plank:

Alternating Superman:

4 Point Plank:

Bench and Ball Plank:

One Leg Bench and Ball

Plank:

Intermediate Lower Body Workouts

Target:

Glutes,

Hamstring, Quads

Lower Back, Traps

NOTE:

Make sure you warm up first.

Cycle through the 1-2-1-3 cycle of straight, circuit, straight and HITTS

sets every 2-4 wks.

Make sure you cool down and then stretch after your session.

Keep not of what is working and what is not working for you to

personalize your routine.

Jump Squats (Bounce):

Wall Squats:

RDL:

Stiff Legged Dumbell

Deadlift:

Two Hand Dumbell

Swing:

One Hand Swing:

Alternating Split Squat

Jump:

Reverse Lunges:

Sideway Lunges:

Reverse Lunges:

Advanced Upper Body Workouts

Target:

Chest, Back,

Shoulders,

Laterals

Biceps, Triceps

NOTE:

Make sure you warm up first. You can alternate between the gray and white

workouts

Cycle through the 1-2-1-3 cycle of straight, circuit, straight and HITTS sets

every 2-4 wks.

Make sure you cool down and then stretch after your session.

Keep not of what is working and what is not working for you to personalize

your routine.

Dive Bomb:

Hand Touch Push

Ups:

Side Reach Push Ups:

Forward Reach Push

Ups:

Clap Push Ups:

Upside Down

Shoulder Press Out:

Upside Down Press

In:

Recline Pull No

Support Palm Out:

Recline Pull No

Support Palm In:

Ball Recline Pull Palm

In:

Ball Recline Pull Palm

Out:

Side to Side Pull Ups:

Diagonal Pull Ups:

Sideway Pull Ups:

Assisted One Arm:

Advanced Core Workouts

Target:

Abdominals (abs)

Obliques

Lower Back

NOTE:

Make sure you warm up first. You can alternate between the gray and white

workouts

Cycle through the 1-2-1-3 cycle of straight, circuit, straight and HITTS sets

every 2-4 wks.

Make sure you cool down and then stretch after your session.

Keep not of what is working and what is not working for you to personalize

your routine.

Advanced Side Planks:

Adv Arm Extended

Side Plank:

Push Plank:

Advanced Lower Body Workouts

Target:

Glutes,

Hamstring, Quads

Lower Back, Traps

NOTE:

Make sure you warm up first. You can alternate between the gray and

white workouts

Cycle through the 1-2-1-3 cycle of straight, circuit, straight and HITTS

sets every 2-4 wks.

Make sure you cool down and then stretch after your session.

Keep not of what is working and what is not working for you to

Superman Upper Body

Lift:

Spiderman Plank:

Push Up Plank:

Rotational Plank:

Side Reach Plank:

personalize your routine.

Pistol Squats:

Pistol Squat Heel Step:

Step Ups:

Sideway Lunges:

Barbell Forward Lunges:

Barbell Reverse Lunges:

Barbell Stationary

Lunges:

Dumbell Bulgarian:

Alternating Dumbell Split

Jump:

Dumbell Forward &

Reverse:

Dumbell Stationary

Lunges:

Dumbell Arm Up

Lunges:

Walking Dumbell Lunges:

Dumbell Forward

Lunges:

Dumbell Reverse Lunges:

You: “Mirror, mirror on the wall who is the fairest of them all?”

Mirror: “Are you kidding, after the Flat Stomach Formula - You!”

APPENDIX:

Body Fat Percentage Chart PERCENT FAT ESTIMATION FOR MEN (60 to 64.5 inches tall)

* Circumference Value = abdomen circumference – neck circumference (in inches)

Circumference Height (in)

Value* 60.0 60.5 61.0 61.5 62.0 62.5 63.0 63.5 64.0 64.5

13.5 9 9

14.0 11 11 10 10 10 10 9 9

14.5 12 12 12 11 11 11 11 10 10 10

15.0 13 13 13 13 12 12 12 12 11 11

15.5 15 14 14 14 14 13 13 13 13 12

16.0 16 16 15 15 15 15 14 14 14 14

16.5 17 17 16 16 16 16 15 15 15 15

17.0 18 18 18 17 17 17 17 16 16 16

17.5 19 19 19 18 18 18 18 17 17 17

18.0 20 20 20 19 19 19 19 18 18 18

18.5 21 21 21 20 20 20 20 19 19 19

19.0 22 22 22 21 21 21 21 20 20 20

19.5 23 23 23 22 22 22 22 21 21 21

20.0 24 24 24 23 23 23 23 22 22 22

20.5 25 25 25 24 24 24 24 23 23 23

21.0 26 26 25 25 25 25 24 24 24 24

21.5 27 27 26 26 26 26 25 25 25 25

22.0 28 27 27 27 27 26 26 26 26 25

22.5 29 28 28 28 28 27 27 27 27 26

23.0 29 29 29 29 28 28 28 28 27 27

23.5 30 30 30 29 29 29 29 28 28 28

24.0 31 31 30 30 30 30 29 29 29 29

24.5 32 31 31 31 31 30 30 30 30 29

25.0 32 32 32 32 31 31 31 31 30 30

25.5 33 33 33 32 32 32 32 31 31 31

26.0 34 34 33 33 33 33 32 32 32 32

26.5 35 34 34 34 34 33 33 33 33 32

27.0 35 35 35 35 34 34 34 34 33 33

27.5 36 36 36 35 35 35 35 34 34 34

28.0 37 36 36 36 36 35 35 35 35 34

28.5 37 37 36 36 36 36 35 35

29.0 37 37 37 36 36 36

29.5 37 37 36

30.0

PERCENT FAT ESTIMATION FOR MEN

* Circumference Value = abdomen circumference – neck circumference (in inches)

Circumference Height (in)

Value* 65.0 65.5 66.0 66.5 67.0 67.5 68.0 68.5 69.0 69.5

13.5

14.0

14.5 10 9 9

15.0 11 11 10 10 10 10 10 9 9

15.5 12 12 12 11 11 11 11 11 10 10

16.0 13 13 13 13 12 12 12 12 12 11

16.5 14 14 14 14 14 13 13 13 13 12

17.0 16 15 15 15 15 14 14 14 14 14

17.5 17 16 16 16 16 16 15 15 15 15

18.0 18 18 17 17 17 17 16 16 16 16

18.5 19 19 18 18 18 18 17 17 17 17

19.0 20 20 19 19 19 19 18 18 18 18

19.5 21 21 20 20 20 20 19 19 19 19

20.0 22 21 21 21 21 21 20 20 20 20

20.5 23 22 22 22 22 21 21 21 21 21

21.0 24 23 23 23 23 22 22 22 22 21

21.5 24 24 24 24 23 23 23 23 23 22

22.0 25 25 25 25 24 24 24 24 23 23

22.5 26 26 26 25 25 25 25 24 24 24

23.0 27 27 26 26 26 26 26 25 25 25

23.5 28 27 27 27 27 27 26 26 26 26

24.0 29 29 29 29 28 28 28 28 27 27

25.0 30 30 30 29 29 29 29 28 28 28

25.5 31 31 30 30 30 30 29 29 29 29

26.0 31 31 31 31 31 30 30 30 30 29

26.5 32 32 32 32 31 31 31 31 30 30

27.0 33 33 32 32 32 32 32 31 31 31

27.5 34 33 33 33 33 32 32 32 32 32

28.0 34 34 34 34 33 33 33 33 32 32

28.5 35 35 34 34 34 34 34 33 33 33

29.0 36 35 35 35 35 34 34 34 34 34

29.5 36 36 36 36 35 35 35 35 34 34

30.0 37 37 36 36 36 36 35 35 35 35

30.5 37 37 37 36 36 36 36 35

31.0 37 37 36 36 36

31.5 37 37

32.0

32.5

33.0

PERCENT FAT ESTIMATION FOR MEN * Circumference Value = abdomen circumference – neck circumference (in inches)

Circumference Height (in)

Value* 70.0 70.5 71.0 71.5 72.0 72.5 73.0 73.5 74.0 74.5

14.5

15.0

15.5 10 10 9 9 9

16.0 11 11 11 10 10 10 10 10 9 9

16.5 12 12 12 12 11 11 11 11 11 10

17.0 13 13 13 13 13 12 12 12 12 11

17.5 14 14 14 14 14 13 13 13 13 13

18.0 15 15 15 15 15 14 14 14 14 14

18.5 17 16 16 16 16 15 15 15 15 15

19.0 18 17 17 17 17 16 16 16 16 16

19.5 18 18 18 18 18 17 17 17 17 17

20.0 19 19 19 19 19 18 18 18 18 18

20.5 20 20 20 20 19 19 19 19 19 18

21.0 21 21 21 21 20 20 20 20 20 19

21.5 22 22 22 21 21 21 21 21 20 20

22.0 23 23 23 22 22 22 22 22 21 21

22.5 24 24 23 23 23 23 23 22 22 22

23.0 25 24 24 24 24 24 23 23 23 23

23.5 25 25 25 25 25 24 24 24 24 24

24.0 26 26 26 26 25 25 25 25 25 24

24.5 27 27 27 26 26 26 26 26 25 25

25.0 29 28 28 28 28 27 27 27 27 27

26.0 29 29 29 29 28 28 28 28 28 27

26.5 30 30 30 29 29 29 29 28 28 28

27.0 31 30 30 30 30 30 29 29 29 29

27.5 31 31 31 31 30 30 30 30 30 29

28.0 32 32 32 31 31 31 31 31 30 30

28.5 33 32 32 32 32 32 31 31 31 31

29.0 33 33 33 33 32 32 32 32 32 31

29.5 34 34 34 33 33 33 33 32 32 32

30.0 35 34 34 34 34 34 33 33 33 33

30.5 35 35 35 35 34 34 34 34 34 33

31.0 36 36 35 35 35 35 35 34 34 34

31.5 36 36 36 36 36 35 35 35 35 35

32.0 37 37 37 36 36 36 36 36 35 35

32.5 37 37 36 36 36 36 36

33.0 37 37 36 36

33.5 37

34.

PERCENT FAT ESTIMATION FOR MEN * Circumference Value = abdomen circumference – neck circumference (in inches)

Circumference Height (in)

Value* 70.0 70.5 71.0 71.5 72.0 72.5 73.0 73.5 74.0 74.5

15.0

15.5 10 10 9 9 9

16.0 11 11 11 10 10 10 10 10 9 9

16.5 12 12 12 12 11 11 11 11 11 10

17.0 13 13 13 13 13 12 12 12 12 11

17.5 14 14 14 14 14 13 13 13 13 13

18.0 15 15 15 15 15 14 14 14 14 14

18.5 17 16 16 16 16 15 15 15 15 15

19.0 18 17 17 17 17 16 16 16 16 16

19.5 18 18 18 18 18 17 17 17 17 17

20.0 19 19 19 19 19 18 18 18 18 18

20.5 20 20 20 20 19 19 19 19 19 18

21.0 21 21 21 21 20 20 20 20 20 19

21.5 22 22 22 21 21 21 21 21 20 20

22.0 23 23 23 22 22 22 22 22 21 21

22.5 24 24 23 23 23 23 23 22 22 22

23.0 25 24 24 24 24 24 23 23 23 23

23.5 25 25 25 25 25 24 24 24 24 24

24.0 26 26 26 26 25 25 25 25 25 24

24.5 27 27 27 26 26 26 26 26 25 25

25.0 28 28 27 27 27 27 26 26 26 26

25.5 29 28 28 28 28 27 27 27 27 27

26.0 29 29 29 29 28 28 28 28 28 27

26.5 30 30 30 29 29 29 29 28 28 28

27.0 31 30 30 30 30 30 29 29 29 29

27.5 31 31 31 31 30 30 30 30 30 29

28.0 32 32 32 31 31 31 31 31 30 30

28.5 33 32 32 32 32 32 31 31 31 31

29.0 33 33 33 33 32 32 32 32 32 31

29.5 34 34 34 33 33 33 33 32 32 32

30.0 35 34 34 34 34 34 33 33 33 33

30.5 35 35 35 35 34 34 34 34 34 33

31.0 36 36 35 35 35 35 35 34 34 34

31.5 36 36 36 36 36 35 35 35 35 35

32.0 37 37 37 36 36 36 36 36 35 35

32.5 37 37 36 36 36 36 36

33.0 37 37 36 36

33.5 37

34.0

34.5

PERCENT FAT ESTIMATION FOR MEN * Circumference Value = abdomen circumference – neck circumference (in inches)

Circumference Height (in)

Value* 75.0 75.5 76.0 76.5 77.0 77.5 78.0 78.5 79.0 79.5

16.0

16.5 10 10 10 10 9 9

17.0 11 11 11 11 10 10 10 10 10 9

17.5 12 12 12 12 12 11 11 11 11 11

18.0 13 13 13 13 13 12 12 12 12 12

18.5 14 14 14 14 14 13 13 13 13 13

19.0 15 15 15 15 15 14 14 14 14 14

19.5 16 16 16 16 16 15 15 15 15 15

20.0 17 17 17 17 17 16 16 16 16 16

20.5 18 18 18 18 17 17 17 17 17 16

21.0 19 19 19 19 18 18 18 18 18 17

21.5 20 20 20 19 19 19 19 19 18 18

22.0 21 21 20 20 20 20 20 20 19 19

22.5 22 22 21 21 21 21 21 20 20 20

23.0 23 22 22 22 22 22 21 21 21 21

23.5 23 23 23 23 23 22 22 22 22 22

24.0 24 24 24 24 23 23 23 23 23 22

24.5 25 25 25 24 24 24 24 24 23 23

25.0 26 25 25 25 25 25 24 24 24 24

25.5 26 26 26 26 26 25 25 25 25 25

26.0 27 27 27 27 26 26 26 26 26 25

26.5 28 28 27 27 27 27 27 26 26 26

27.0 29 28 28 28 28 28 27 27 27 27

27.5 29 29 29 29 28 28 28 28 28 27

28.0 30 30 29 29 29 29 29 29 28 28

28.5 31 30 30 30 30 30 29 29 29 29

29.0 31 31 31 31 30 30 30 30 30 29

29.5 32 32 31 31 31 31 31 30 30 30

30.0 32 32 32 32 32 31 31 31 31 31

30.5 33 33 33 32 32 32 32 32 32 31

31.0 34 33 33 33 33 33 33 32 32 32

31.5 34 34 34 34 33 33 33 33 33 33

32.0 35 35 34 34 34 34 34 33 33 33

32.5 35 35 35 35 35 34 34 34 34 34

33.0 36 36 36 35 35 35 35 35 34 34

33.5 37 36 36 36 36 36 35 35 35 35

34.0 37 37 37 36 36 36 36 36 35

34.5 37 37 37 36 36 36

35.0 37 37 36

PERCENT FAT ESTIMATION FOR WOMEN

Circumference Value = waist circumference + hip circumference – neck circumference (in inches)

Circumference Height (in)

Value* 58.0 58.5 59.0 59.5 60.0 60.5 61.0 61.5 62.0 62.5

45.0 19

45.5 20 20 19

46.0 21 20 20 20 19

46.5 21 21 21 20 20 20 19 19

47.0 22 22 22 21 21 20 20 20 19 19

47.5 23 23 22 22 22 21 21 21 20 20

48.0 24 23 23 23 22 22 22 21 21 21

48.5 24 24 24 23 23 23 22 22 22 21

49.0 25 25 24 24 24 23 23 23 22 22

49.5 26 26 25 25 24 24 24 23 23 23

50.0 27 26 26 26 25 25 24 24 24 23

50.5 27 27 27 26 26 26 25 25 25 24

51.0 28 28 27 27 27 26 26 26 25 25

51.5 29 28 28 28 27 27 27 26 26 26

52.0 29 29 29 28 28 28 27 27 27 26

52.5 30 30 29 29 29 28 28 28 27 27

53.0 31 30 30 30 29 29 29 28 28 28

53.5 31 31 31 30 30 30 29 29 29 28

54.0 32 32 31 31 31 30 30 30 29 29

54.5 33 32 32 32 31 31 31 30 30 30

55.0 33 33 33 32 32 32 31 31 31 30

55.5 34 34 33 33 33 32 32 32 31 31

56.0 35 34 34 34 33 33 33 32 32 31

56.5 35 35 35 34 34 34 33 33 32 32

57.0 36 36 35 35 34 34 34 33 33 33

57.5 37 36 36 35 35 35 34 34 34 33

58.0 37 37 36 36 36 35 35 35 34 34

58.5 38 37 37 37 36 36 36 35 35 35

59.0 38 38 38 37 37 37 36 36 36 35

59.5 39 39 38 38 38 37 37 36 36 36

60.0 40 39 39 38 38 38 37 37 37 36

60.5 40 40 39 39 39 38 38 38 37 37

61.0 41 40 40 40 39 39 39 38 38 38

61.5 41 41 41 40 40 40 39 39 38 38

62.0 42 42 41 41 40 40 40 39 39 39

PERCENT FAT ESTIMATION FOR WOMEN

Circumference Value = waist circumference + hip circumference – neck circumference (in inches)

Circumference Height (in)

Value* 58.0 58.5 59.0 59.5 60.0 60.5 61.0 61.5 62.0 62.5

62.5 42 42 42 41 41 41 40 40 40 39

63.0 43 43 42 42 42 41 41 41 40 40

63.5 44 43 43 42 42 42 41 41 41 40

64.0 44 44 43 43 43 42 42 42 41 41

64.5 45 44 44 44 43 43 43 42 42 42

65.0 45 45 45 44 44 43 43 43 42 42

65.5 46 45 45 45 44 44 44 43 43 43

66.0 46 46 46 45 45 45 44 44 43 43

66.5 47 46 46 46 45 45 45 44 44 44

67.0 47 46 46 46 45 45 45 44

67.5 47 46 46 46 45 45 45

68.0 47 47 46 46 46 45

68.5 47 46 46 46

69.0 47 47 46

69.5 47

70.0

70.5

71.0

71.5

72.0

72.5

73.0

73.5

74.0

74.5

75.0

75.5

76.0

76.5

77.0

77.5

78.0

78.5

79.0

79.5

PERCENT FAT ESTIMATION FOR WOMEN

* Circumference Value = waist circumference + hip circumference – neck circumference (in inches)

Circumference Height (in)

Value* 63.0 63.5 64.0 64.5 65.0 65.5 66.0 66.5 67.0 67.5

45.0

45.5

46.0

46.5

47.0

47.5 19 19

48.0 20 20 20 19

48.5 21 21 20 20 20 19

49.0 22 21 21 21 20 20 20 19 19

49.5 22 22 22 21 21 21 20 20 20 19

50.0 23 23 22 22 22 21 21 21 21 20

50.5 24 23 23 23 23 22 22 22 21 21

51.0 25 24 24 24 23 23 23 22 22 22

51.5 25 25 25 24 24 24 23 23 23 22

52.0 26 26 25 25 25 24 24 24 23 23

52.5 27 26 26 26 25 25 25 24 24 24

53.0 27 27 27 26 26 26 25 25 25 24

53.5 28 28 27 27 27 26 26 26 25 25

54.0 29 28 28 28 27 27 27 26 26 26

54.5 29 29 29 28 28 28 27 27 27 26

55.0 30 30 29 29 29 28 28 28 27 27

55.5 31 30 30 30 29 29 29 28 28 28

56.0 31 31 30 30 30 30 29 29 29 28

56.5 32 31 31 31 30 30 30 29 29 29

57.0 32 32 32 31 31 31 30 30 30 29

57.5 33 33 32 32 32 31 31 31 30 30

58.0 34 33 33 33 32 32 32 31 31 31

58.5 34 34 34 33 33 33 32 32 32 31

59.0 35 35 34 34 34 33 33 33 32 32

59.5 35 35 35 34 34 34 33 33 33 33

60.0 36 36 35 35 35 34 34 34 33 33

60.5 37 36 36 36 35 35 35 34 34 34

61.0 37 37 37 36 36 36 35 35 35 34

61.5 38 37 37 37 36 36 36 36 35 35

62.0 38 38 38 37 37 37 36 36 36 35

PERCENT FAT ESTIMATION FOR WOMEN

* Circumference Value = waist circumference + hip circumference – neck circumference (in inches)

Circumference Height (in)

Value* 63.0 63.5 64.0 64.5 65.0 65.5 66.0 66.5 67.0 67.5

62.5 39 39 38 38 38 37 37 37 36 36

63.0 40 39 39 39 38 38 38 37 37 37

63.5 40 40 39 39 39 38 38 38 37 37

64.0 41 40 40 40 39 39 39 38 38 38

64.5 41 41 41 40 40 40 39 39 39 38

65.0 42 41 41 41 40 40 40 39 39 39

65.5 42 42 42 41 41 41 40 40 40 39

66.0 43 42 42 42 41 41 41 41 40 40

66.5 43 43 43 42 42 42 41 41 41 40

67.0 44 44 43 43 43 42 42 42 41 41

67.5 44 44 44 43 43 43 42 42 42 41

68.0 45 45 44 44 44 43 43 43 42 42

68.5 45 45 45 44 44 44 43 43 43 43

69.0 46 46 45 45 45 44 44 44 43 43

69.5 46 46 46 45 45 45 44 44 44 44

70.0 47 47 46 46 46 45 45 45 44 44

70.5 47 46 46 46 46 45 45 45

71.0 47 47 46 46 46 45 45

71.5 47 47 46 46 46

72.0 47 47 46 46

72.5 47 47

73.0

73.5

74.0

74.5

75.0

75.5

76.0

76.5

77.0

77.5

78.0

78.5

79.0

79.5

PERCENT FAT ESTIMATION FOR WOMEN

* Circumference Value = waist circumference + hip circumference – neck circumference (in inches)

Circumference Height (in)

Value* 68.0 68.5 69.0 69.5 70.0 70.5 71.0 71.5 72.0 72.5

47.0

47.5

48.0

48.5

49.0

49.5 19

50.0 20 20 19

50.5 21 20 20 20 19 19

51.0 21 21 21 20 20 20 19 19

51.5 22 22 21 21 21 20 20 20 20 19

52.0 23 22 22 22 21 21 21 21 20 20

52.5 23 23 23 22 22 22 22 21 21 21

53.0 24 24 23 23 23 22 22 22 22 21

53.5 25 24 24 24 23 23 23 23 22 22

54.0 25 25 25 24 24 24 24 23 23 23

54.5 26 26 25 25 25 24 24 24 24 23

55.0 27 26 26 26 25 25 25 25 24 24

55.5 27 27 27 26 26 26 25 25 25 25

56.0 28 28 27 27 27 26 26 26 25 25

56.5 29 28 28 28 27 27 27 26 26 26

57.0 29 29 29 28 28 28 27 27 27 26

57.5 30 29 29 29 29 28 28 28 27 27

58.0 30 30 30 29 29 29 29 28 28 28

58.5 31 31 30 30 30 29 29 29 29 28

59.0 32 31 31 31 30 30 30 29 29 29

59.5 32 32 32 31 31 31 30 30 30 29

60.0 33 32 32 32 32 31 31 31 30 30

60.5 33 33 33 32 32 32 32 31 31 31

61.0 34 34 33 33 33 32 32 32 32 31

61.5 35 34 34 34 33 33 33 32 32 32

62.0 35 35 35 34 34 34 33 33 33 32

PERCENT FAT ESTIMATION FOR WOMEN

* Circumference Value = waist circumference + hip circumference – neck circumference (in inches)

Circumference Height (in)

Value* 68.0 68.5 69.0 69.5 70.0 70.5 71.0 71.5 72.0 72.5

62.5 36 35 35 35 34 34 34 34 33 33

63.0 36 36 36 35 35 35 34 34 34 34

63.5 37 37 36 36 36 35 35 35 34 34

64.0 37 37 37 36 36 36 36 35 35 35

64.5 38 38 37 37 37 36 36 36 36 35

65.0 38 38 38 38 37 37 37 36 36 36

65.5 39 39 38 38 38 37 37 37 37 36

66.0 40 39 39 39 38 38 38 37 37 37

66.5 40 40 39 39 39 39 38 38 38 37

67.0 41 40 40 40 39 39 39 39 38 38

67.5 41 41 41 40 40 40 39 39 39 38

68.0 42 41 41 41 40 40 40 40 39 39

68.5 42 42 42 41 41 41 40 40 40 39

69.0 43 42 42 42 41 41 41 41 40 40

69.5 43 43 43 42 42 42 41 41 41 41

70.0 44 43 43 43 43 42 42 42 41 41

70.5 44 44 44 43 43 43 42 42 42 42

71.0 45 44 44 44 44 43 43 43 42 42

71.5 45 45 45 44 44 44 43 43 43 43

72.0 46 45 45 45 45 44 44 44 43 43

72.5 46 46 46 45 45 45 44 44 44 44

73.0 47 46 46 46 45 45 45 45 44 44

73.5 47 47 46 46 46 45 45 45 44

74.0 47 46 46 46 46 45 45

74.5 47 47 46 46 46 45

75.0 47 46 46 46

75.5 47 47 46

76.0 47

76.5

77.0

77.5

78.0

78.5

79.0

79.5

PERCENT FAT ESTIMATION FOR WOMEN

* Circumference Value = waist circumference + hip circumference – neck circumference (in inches)

Circumference Height (in)

Value* 73.0 73.5 74.0 74.5 75.0 75.5 76.0 76.5 77.0 77.5

47.0

47.5

48.0

48.5

49.0

49.5

50.0

50.5

51.0

51.5

52.0 20 19 19

52.5 20 20 20 19 19

53.0 21 21 20 20 20 20 19 19

53.5 22 21 21 21 21 20 20 20 19 19

54.0 22 22 22 21 21 21 21 20 20 20

54.5 23 23 22 22 22 22 21 21 21 20

55.0 24 23 23 23 22 22 22 22 21 21

55.5 24 24 24 23 23 23 23 22 22 22

56.0 25 25 24 24 24 23 23 23 23 22

56.5 26 25 25 25 24 24 24 24 23 23

57.0 26 26 26 25 25 25 24 24 24 24

57.5 27 26 26 26 26 25 25 25 25 24

58.0 27 27 27 27 26 26 26 25 25 25

58.5 28 28 27 27 27 27 26 26 26 25

59.0 29 28 28 28 27 27 27 27 26 26

59.5 29 29 29 28 28 28 27 27 27 27

60.0 30 30 29 29 29 28 28 28 28 27

60.5 30 30 30 30 29 29 29 28 28 28

61.0 31 31 30 30 30 30 29 29 29 28

61.5 32 31 31 31 30 30 30 30 29 29

62.0 32 32 32 31 31 31 30 30 30 30

PERCENT FAT ESTIMATION FOR WOMEN

* Circumference Value = waist circumference + hip circumference – neck circumference (in inches)

Circumference Height (in)

Value* 73.0 73.5 74.0 74.5 75.0 75.5 76.0 76.5 77.0 77.5

62.5 33 32 32 32 32 31 31 31 30 30

63.0 33 33 33 32 32 2 32 31 31 31

63.5 34 34 33 33 33 32 32 32 32 31

64.0 34 34 34 34 33 33 33 32 32 32

64.5 35 35 34 34 34 33 33 33 33 32

65.0 35 35 35 35 34 34 34 33 33 33

65.5 36 36 35 35 35 35 34 34 34 33

66.0 37 36 36 36 35 35 35 35 34 34

66.5 37 37 37 36 36 36 35 35 35 35

67.0 38 37 37 37 36 36 36 36 35 35

67.5 38 38 38 37 37 37 36 36 36 36

68.0 39 38 38 38 38 37 37 37 36 36

68.5 39 39 39 38 38 38 37 37 37 37

69.0 40 39 39 39 39 38 38 38 37 37

69.5 40 40 40 39 39 39 39 38 38 38

70.0 41 40 40 40 40 39 39 39 38 38

70.5 41 41 41 40 40 40 40 39 39 39

71.0 42 41 41 41 41 40 40 40 39 39

71.5 42 42 42 41 41 41 41 40 40 40

72.0 43 42 42 42 42 41 41 41 40 40

72.5 43 43 43 42 42 42 42 41 41 41

73.0 44 43 43 43 43 42 42 42 41 41

73.5 44 44 44 43 43 43 42 42 42 42

74.0 45 44 44 44 44 43 43 43 42 42

74.5 45 45 45 44 44 44 43 43 43 43

75.0 46 45 45 45 44 44 44 44 43 43

75.5 46 46 46 45 45 45 44 44 44 44

76.0 47 46 46 46 45 45 45 45 44 44

76.5 47 46 46 46 46 45 45 45 44

77.0 47 47 46 46 46 45 45 45

77.5 47 47 46 46 46 45

78.0 47 47 46 46 46

78.5 47 47 46

79.0 47

79.5