The omplete, Not So Giant Book Of Six-Pack Abs

113 Pages·2015·1.69 MB·English

Jerome Fishermenfdgdfgfdgfdgfdgfdgfd
THE COMPLETE, NOT SO GIANT BOOK OF SIX-PACK ABS

Nothing from this book may be copied, reproduced or used without written permission from
the author. Brief quotations are allowed if properly referred. This book may not be spread by
anyone except for the author and are only distributed in a way approved by JeromeFitness
Business.

Author: Jerome Fishermen
Photographs cover art and design: Renate Flipsen
All rights reserved Copyright ©2015 by Jerome Fishermen and his business JeromeFitness.

Disclaimer
This book is meant to educate and should not be used as a substitute for advice from a
medical professional. Information provided in this book is based on research articles as well
as personal observations, experience and education of the author who is not doctor. Always
consult with a physician or other health care provider before you start with a new workout,
diet or other health program. Get a complete physical examination if you are sedentary,
have diabetes or other serious diseases, high blood pressure, are overweight, have a high
cholesterol level, are over 35 years old or have allergies for certain foods, before applying
tips given in this electronic book.
You are responsible for your own health. By using the information shared with you via this book
you agree to not take me responsible for any kind of injury or problems you might get.

THE COMPLETE, NOT SO GIANT BOOK OF SIX-PACK ABS | ©JeromeFitness, 2015 1
Preface
After working in the online fitness industry for over five years and answering hundreds of
messages about how to get six-pack abs it was time for me to summarize all the information
I have gathered on this topic. By writing this book I wanted to help others find the answer to
their own questions regarding weight loss, nutrition and fitness. If you read this book you
can get a full understanding of what it takes to lose weight, to become more muscular and
to reach your goal to get visible six-pack abs.
Besides describing my personal journey of getting those ‘washboard abs’ to help others,
writing this book taught me new insights too. Reading multiple research articles, books and
web articles increased my knowledge and changed my view on various subjects. I had to
revise some of my previous thoughts because of this. A problem that arose during the
writing was that many research articles contradict each other or were scarce when it came
to certain issues. The background information of me as the author gives you a good idea of
what made me start writing. The rest of the book can be used as the start of your own
adventure through the maze of knowledge.
I would like to thank Renate Flipsen for the effort she put into making some of the pictures
of me in this book. Besides that I thank her for the emotional support she has given me
during the process of writing this book. Her designing skills have led to the final result of this
work. There would be no book without the support I have received from many thousands of
people all over the world. The questions and comments of my viewers on YouTube,
followers on Facebook and website visitors have given this project the form it has now.
Stay healthy,
Jerome

THE COMPLETE, NOT SO GIANT BOOK OF SIX-PACK ABS | ©JeromeFitness, 2015 2
Index
Preface ..................................................................................................................................................... 2
About The Author .................................................................................................................................... 8
Introduction ........................................................................................................................................... 10
Section 1: The Anatomy Of The Body ................................................................................................. 11
Chapter 1: A Baby With Six-Pack Abs ................................................................................................ 12
1.1 Anatomy Of The Abdominal Muscles ...................................................................................... 12
1.1.1 Rectus Abdominis ................................................................................................................. 12
1.1.2 Oblique Muscles ................................................................................................................... 13
1.1.3 Transverse Muscles .............................................................................................................. 13
Good To Know: TIRE .......................................................................................................................... 13
Chapter 2: Body Fat And Body Fat Percentage ................................................................................. 14
2.1 Gaining Fat And Storing Reserves............................................................................................ 14
2.2 Body Fat Percentage For Six-Pack Abs .................................................................................... 15
2.3 How To Measure Your Body Composition? ............................................................................. 15
What Science Says: BMI And Ethnical Groups................................................................................... 18
2.4 Most Accurate Ways To Measure Body Fat Percentages ........................................................ 19
2.5 Best Practice: Pictures, Pants And Mirrors .............................................................................. 20
Chapter 3: Muscle Tissue .................................................................................................................. 21
3.1 Quick introduction To Muscle Mass ........................................................................................ 21
Good To Know: Fat-free Mass And Muscle Mass .............................................................................. 21
3.2 Gaining Muscle Mass Through Hypertrophy ........................................................................... 21
Fun Fact: Building Bigger, NOT More Muscle Cells ........................................................................... 22
3.3 Extra Muscle Mass Is Extra Energy Expenditure ...................................................................... 22
3.4 Calories Burned During Resistance Training............................................................................ 23
Chapter 4: Genetics And Body Weight .............................................................................................. 24
4.1 Body Composition ................................................................................................................... 24
4.2 The Sense And Nonsense Of Somatotypes ............................................................................. 24
4.3 Fat Deposition: Big Belly, Small Butt ....................................................................................... 25
4.4 Overweight, Obesity and Pregnancy ....................................................................................... 26
What Science Says: Neuroscientist On Overweight .......................................................................... 27
What Science Says: The Role Of Education ....................................................................................... 28
Chapter 5: The Visibility Of Six-Pack Abs ........................................................................................... 29
5.1 Lighting Is Everything ............................................................................................................... 29

THE COMPLETE, NOT SO GIANT BOOK OF SIX-PACK ABS | ©JeromeFitness, 2015 3
5.2 Dehydration For A Veiny Look ................................................................................................. 29
5.3 Body Hair Makes You Less Defined ......................................................................................... 30
5.4 Skin Color And Definition ........................................................................................................ 30
Chapter 6: Uneven Abdominal Development, Asymmetrical Abs And Other Imbalances ............... 31
6.1 Uneven Abdominal Development ........................................................................................... 31
6.2 Asymmetrical Abdominals ....................................................................................................... 31
6.2 Abdominal Gap And Other Imbalances ................................................................................... 32
Good To Know: Why Your ‘Lower’ Abs Do Not Appear But Your ‘Upper Abs’ Do ............................ 32
Summary Anatomy & Physiology Section ......................................................................................... 33
Section 2: Weight loss ........................................................................................................................... 34
Chapter 7: Negative Energy Balance For Weight Loss ...................................................................... 35
7.1 Calorie Intake To Gain Weight ................................................................................................. 35
7.2 A Calorie Is A Calorie................................................................................................................ 35
Chapter 8: Weight loss VS. Fat loss ................................................................................................... 37
8.1 The Basics Of Macronutrients ................................................................................................. 37
8.2 Macronutrients During Rapid Weight Loss ............................................................................. 37
8.3 Less Calories But Limit The Limitation ..................................................................................... 38
8.4 The Risks Of Rapid Weight Loss ............................................................................................... 39
8.5 Weight Cycling Effect ............................................................................................................... 39
Chapter 9: Losing weight and working out ....................................................................................... 40
9.1 Cardiovascular Exercises And Weight Loss .............................................................................. 40
9.2 Weight Lifting And Calisthenics ............................................................................................... 41
9.3 Resistance Training To Combat Fat ......................................................................................... 41
9.4 Everyday Physical Activities And Fat Loss ................................................................................ 41
9.5 Be Lazy To Save Energy ............................................................................................................ 42
9.6 Abdominal Workouts And Six-Pack Abs .................................................................................. 43
Chapter 10: Intensity For Weight Loss And Six-Pack Abs .................................................................. 44
10.1 High Intensity vs. Normal Intensity Cardiovascular Training................................................. 44
10.1.2 The Science Behind HIIT ..................................................................................................... 44
10.2 My Personal Experience And Knowledge Regarding HIIT And Regular Cardio ..................... 45
Summary Section 2 ............................................................................................................................ 46
Section 3 Nutrition: Six-Pack Abs Are Made In The Kitchen ................................................................ 47
Chapter 11: Basic Nutrients ............................................................................................................... 48
11. 1 Macronutrients ..................................................................................................................... 48

THE COMPLETE, NOT SO GIANT BOOK OF SIX-PACK ABS | ©JeromeFitness, 2015 4
Good To Know: Unsaturated And Saturated Fats ............................................................................. 50
11.2 Micronutrients: Vitamins And Minerals ................................................................................ 50
What Science Says: Calcium And Weight Loss .................................................................................. 51
11.3 The Importance Of Water ..................................................................................................... 51
11.3.1 Water Makes You Heavier, Not Fatter ............................................................................... 52
11.3.2 The Risks Of Water ............................................................................................................. 52
Good to know: Urine As Test For Proper Hydration ......................................................................... 53
Chapter 12: What foods should you take? ........................................................................................ 54
12. 1 Eggs: The King Of Foods ........................................................................................................ 54
12.2 Fruits And Vegetables ............................................................................................................ 54
Good To Know: Cooked VS Raw ........................................................................................................ 55
12.3 Fat Free Dairy And Saturated Fats ......................................................................................... 56
What Science Says: Osteoporosis Because Of Drinking Milk? .......................................................... 57
12.4 Whole Grain Rice, Bread, Pasta, Tortilla ............................................................................... 57
Good To Know: Whole Grains ........................................................................................................... 58
12.5 Lean Meat And Poultry .......................................................................................................... 58
12.6 Legumes Are The Real Super Foods ...................................................................................... 58
12.7 Fat Fish, Lean Fish And Seafood ............................................................................................ 59
12.8 Oats, Couscous And Quinoa .................................................................................................. 60
12.9 Nuts, Nut Paste And Seeds .................................................................................................... 60
Chapter 13 Coffee, Tea And The Importance Of Water .................................................................... 61
13.1 Sugar Free Tea ....................................................................................................................... 61
13.2 The Benefits And Disadvantages Of Coffee ........................................................................... 61
Fun Fact: Lose Weight By Only Stop Drinking Soda And Alcohol ...................................................... 62
Chapter 14: Supplements .................................................................................................................. 63
14.1 The Controversial Topic Of Supplements .............................................................................. 63
14.2 Protein Powder and Amino Acids .......................................................................................... 63
14.3 Multivitamins And Sports Performance ................................................................................ 64
14.4 Weight Gainers ...................................................................................................................... 65
14.4.1 How To Choose Your Weight Gainer .................................................................................. 66
14.5 Fat Burners Burn Money ....................................................................................................... 66
14.6 Creatine: The King Of Supplements....................................................................................... 67
Summary Nutrition Section ............................................................................................................... 68
Section 4: Diets and Weight loss ........................................................................................................ 69

THE COMPLETE, NOT SO GIANT BOOK OF SIX-PACK ABS | ©JeromeFitness, 2015 5
Chapter 15 Why Fad Diets Work… For A Little While ....................................................................... 70
15.1 Low Fat And Low Carb Diets .................................................................................................. 70
15.2 Food Limitation Diets ............................................................................................................ 70
Chapter 16: How Much Should You Eat? .......................................................................................... 72
16.1 Harris-Benedict Formula And Physical Activity Level ............................................................ 72
Physical Activity Level (PAL) .......................................................................................................... 72
16.2 Weight Loss Or Gaining Muscle Mass With The 500 Kcal Rule ............................................. 73
16.3 Problems Of The 500 Kcal Rule ............................................................................................. 73
Chapter 17 How To Divide Your Calorie Intake Into Meals ............................................................... 75
17.1 Six Versus Three Main Meals................................................................................................. 75
17.2 The Power Of Satiety And Planning Meals ............................................................................ 75
Chapter 18 Gaining Muscle Mass And Losing Fat At The Same Time ............................................... 77
18.1 The Theory Of Losing Fat And Gaining Muscle Mass ............................................................ 77
18.2 Putting Theory In Practice ..................................................................................................... 77
18.3 Bulking And Cutting ............................................................................................................... 78
Chapter 19: Macro Nutrient Balance ................................................................................................ 79
19.1 Low-Fat And Low-Carbohydrate Diets .................................................................................. 79
19.2 High Protein Diets: Effective Weight Loss Strategy Or Unnecessary Hype ........................... 79
Good To Know: What Counts As A High Protein Diet? .................................................................. 80
19.4 The Ideal Macronutrient Balance .......................................................................................... 81
19.5 Calculating The Macronutrients Needed .............................................................................. 82
19.6 The Timing Of Macronutrient Intake ..................................................................................... 83
19.7 Pre- And Post-Workout Meals ............................................................................................... 84
Good To Know: Chocolate Milk As Post-Workout Snack .............................................................. 84
Summary Diets And Weight Loss Section .......................................................................................... 85
Section 5: Working Out For Six-Pack Abs In 3 Steps ........................................................................... 87
Chapter 20: Abdominal Workouts: How To Develop Them .............................................................. 88
20.1 Make The Invisible Visible ..................................................................................................... 88
Fun Fact: Six-Pack Abs 24/7 ............................................................................................................... 89
20.2 Proper Abdominal Training ................................................................................................... 89
20.2.1 Frequency ........................................................................................................................... 89
20.2.2 Time For Recovery .............................................................................................................. 90
20.2.3 Rep Range ........................................................................................................................... 90
20.2.4 Which Intensity Should You Use? ....................................................................................... 91

THE COMPLETE, NOT SO GIANT BOOK OF SIX-PACK ABS | ©JeromeFitness, 2015 6
20.2. What And How Many Exercises To Use? .............................................................................. 91
20.3 Example Abdominal Workout Plans ...................................................................................... 92
20.4 The Best Exercises Are The Ones You Prefer ......................................................................... 92
20.5 Recommended Exercises For Your Abdominal Muscles ........................................................... 93
Chapter 21: Resistance Training: How To Work Out For Six-Pack Abs .............................................. 94
21.1 What Type Of Training Should You Do? ................................................................................ 94
21.2 Weight Training ..................................................................................................................... 94
21.3 Compound Over Isolation Exercises ...................................................................................... 95
21.4 Repetitions, Sets And Recovery Time .................................................................................... 95
21.5 Order Of Exercises: From Big To Small .................................................................................. 96
21.6 Lifting Tempo, Eccentric, Concentric And Isometric Phase ................................................... 96
21.7 Breathing During Exercising .................................................................................................. 97
21.8 Weight Used And Progressive Overload ............................................................................... 98
21.9 Training Frequency ................................................................................................................ 98
21.10 Recommended Exercises Per Muscle Group ....................................................................... 98
Chapter 22: Cardiovascular Workouts: Endurance Training For Six-Pack Abs ................................ 100
22.1 How Is Fat Burned During Running? .................................................................................... 100
22.2 High Intensity Interval Training Put Into Practice ............................................................... 100
What Science Says: High Intensity Interval Training And Fat Oxidization ....................................... 101
22.3 High Intensity Interval Training Routines ............................................................................ 101
22.4 Normal Intensity Cardiovascular Training ........................................................................... 102
22.5 The Timing Of Your Cardio Training .................................................................................... 102
What Science Says: Running On An Empty Stomach ...................................................................... 103
Chapter 23: The Importance Of Sleeping And Resting .................................................................... 104
23.1 Resting Days And Resting On Days: Know the Difference ................................................... 104
23.2 Get Your Periods Of Rest Every Day .................................................................................... 104
23.3 Taking A Mental Break ........................................................................................................ 105
23.4 It Is Time To Sleep ................................................................................................................ 105
Summary Workout Section ............................................................................................................. 107
Afterword ............................................................................................................................................ 108
Sources ................................................................................................................................................ 109

THE COMPLETE, NOT SO GIANT BOOK OF SIX-PACK ABS | ©JeromeFitness, 2015 7
About The Author
A skinny 15 year old from the Netherlands once became interested in becoming stronger,
faster and more flexible. He went on the internet to find the answers to his questions and
realized there were no straight solutions to the issues he had. So instead this young man
started to experiment with exercises and read books and articles on the web. You probably
guessed that this kid was me, Jerome Fishermen.
At the age of 15 I started looking up information on the internet about getting in shape and
began to put into practice what I had learned. Since I had no weights I had to do body weight
exercises. I also did workouts with improvised equipment such as a backpack filled with
books and a chair. At this time I started to become interested in looking better as well.
Getting six-pack abs was one of my main goals and I learned that nutrition played an
important role in achieving that. My interest in nutrition, health and fitness grew and I
started watching YouTube videos.
After watching various fitness videos on YouTube I realized the videos did not give as much
clearance as I had hoped for. It was as if I was browsing the internet all over again. I figured
many people had the same problem. This made me think about making my own YouTube
videos. At the age of 17, I started uploading my content on my channel: JeromeFitness.
The content of my videos varied from exercise demonstrations, showing off my gymnastic-
like skills, flexibility tutorials and nutrition videos. Fitness is more than lifting weights or
running on a treadmill. Nutrition, cardiovascular health, strength, flexibility and speed are
also components of fitness, among many others. The fact that I know much about most of
these components has enabled me to give advice to various athletes. From gymnasts to
dancers, football and basketball players or even the average Joe who was just trying to fit in
his old swimming trunks again, have come to me for help.
In the past few years I figured that I should also get a proper education on these matters. At
the age of 19 I finished my first nutrition course and earned the title ‘weight consultant’. My
YouTube career was not all I had high hopes for. I launched a website and started writing
articles on various subjects. In the meantime I started a bachelor study: nursing. The wide
range of topics that are covered with that bachelor degree helped me to gain more
knowledge and enabled me to understand scientific studies much better than before. During
the second year I found an online course to become a personal trainer. I took the course and
under the pressure of schoolwork, an internship in a hospital as a nurse and starting up my
own online fitness business I finished the course with a 97% score. Later I managed to
complete a sports nutrition specialist course as well.
Anyway, I am losing my train of thought. Eventually I manage to have my questions
answered. The six-pack abs quest has been completed and I want to share with you the
knowledge I have made my own. In this eBook you can expect to find all the ins and outs of
getting jaw-dropping washboard abs.

THE COMPLETE, NOT SO GIANT BOOK OF SIX-PACK ABS | ©JeromeFitness, 2015 8
Official links
Check out my YouTube channel with over 350 FREE videos and counting. Learn everything
about nutrition, fitness and flexibility with short, entertaining and informative videos.
http://youtube.com/jeromefitness
A great source of free information on nutrition, fitness and flexibility. Get in contact with me,
learn the basics of various health related topics or hire me as your online personal trainer.
http://jeromefitness.com
Find tons of articles about nutrition, health, fitness, workouts and flexibility training. Submit
your own topic and I write an article about your question or comment.
http://jeromefitness.com/blog
Purchase some of the best and cheapest workout plans, eBooks and other products. The
product list continues to grow so stay up-to-date!
http://jeromefitness.com/shop

THE COMPLETE, NOT SO GIANT BOOK OF SIX-PACK ABS | ©JeromeFitness, 2015 9