PREVIEW OF WORKOUT WEEK #1

THE EXERCISES
There are no photos necessary for the first two exercises that you will be adding to your program daily from now on and for the next six weeks:

Put Down the Fork Earlier.

1. Only prepare as much food as you need for that meal.
2. Have a healthy snack in between meals so you don’t feel famished by lunch or dinnertime.
3. Eat slowly. Believe it or not, your hunger will be satisfied sooner and you’ll be less likely to overeat.

Push away from the Table Sooner.

1. But still eat at the table—without the TV. Limiting your eating to the kitchen or dining-room table has been shown to help people eat more healthfully.
2. When you are done cooking, serve the plates in the kitchen with appropriate serving sizes. Then put any leftovers into containers and then into the fridge. It will get rid of the temptation to eat more.
3. Remember, you don’t need to go on a diet; you need to change how you eat and make it a life-changing event!

Exercise 1 - The “Horse” Posture

1. Kneel on the floor on all fours, hands placed directly under your shoulders and knees directly under you hips.
2. Inhale deeply and, at the same time, let you belly drop towards the floor.
3. Keeping your spine in perfect postural position, exhale and pull your belly up to your spine. Hold it there—five to ten seconds is long enough.
4. At the end of your repetitions rest for forty-five seconds to one minute.

Exercise 2 - The Four-Point Bridge (The Plank)

1. Start by lying face down on the floor, focusing on achieving perfect posture. Pull your shoulder blades together, tighten your abdominal muscles to pull your belly button up to your spine (use your abs; do not suck in your breath), and squeeze your gluteus (yes, your butt cheeks) tight.
2. Raise yourself onto your elbows and your toes while maintaining that perfect postural alignment. Pull in your transversus abdominis to protect your back by tightening the muscles connecting your ribcage to your pelvis to your back to avoid a “sway-back” posture and undue strain on your lower back.
3. Hold yourself in position for fifteen seconds to start, and increase the amount of time in the bridge to thirty to fortyfive seconds when you feel strong enough to do so while still capable of maintaining impeccable technique. This bridge is performed from your elbows and your knees as a beginner exercise.

WORKOUT WEEK #1—Every Day Three ten-minute, two fifteen-minute, or one thirty-minute brisk walk. Two to three sets, ten to twelve repetitions of exercises 1 and 2. Rest for forty-five seconds to one minute between each “set” of exercises.

THE BOOK CONTENTS
Here is an outline of what you'll receive with this book. Follow the links to preview some of the information and workouts:

1. Introduction
2. You Are What You Eat, or Damn It All Anyway
   • Meals, meals and even more meals while you are developing your own plan
   • Where Are My Abs Anyway?
   • Workout Week #1
3. Back It Up
   • Workout Week #2
   • Just Add Oxygen
   • One Step Further - A walking/running program to get your heart pumping
4. Abs Over Easy
   • Workout Week #3
   • A Method to Our Madness
   • Workout Week #4
5. Integration, Not Isolation
   • Workout Week #5
   • Workout Week #6

HOW TO GET THIS BOOK
"6 Weeks to Start Your 6 Pack" is available in printed or PDF formats. Simply select the option best suited to you below (all purchases are handled through the PayPal payment service):

Printed Version
$11.99 US (shipping & handling included)

PDF Version (available for immediate download -- a PDF viewer required)
$9.99 US

40 pages, soft-cover/PDF format
ISBN [0-9737393-0-4] [Health and Fitness]

Preview Book Contents | Buy this Book

“Pete is a trainer for ‘real’ people. His workouts are varied and challenging—no slacking off and perfect technique demanded. They provide the benefits I seek through fitness—great arms, great abs, and, most importantly, renewed sanity! The workouts provide a perfect balance of intensity and enjoyment—humor being an important, subtle component. Working with Pete constantly inspires me to be fitter and stronger.”
ALANA KITCHEN

“We started working out with Pete to train for a race. What we got was so much more—lean and efficient bodies, rock hard abs, workouts we actually enjoyed, and the chance to reach a surprising level of fitness. We came to realize that we had not just trained to run a good race but learned a new way to exercise that keeps us coming back for more!”
MARCY R. AND HEILA L.