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Index
Introduction: Abs Make the (Super)Man Why Developing a Strong Core Is a Must Anatomy of a Six-Pack Know Thy Enemy From 6 to 8-Pack? The REAL Secret behind Killers Abs It’s All about Fat How to Measure Your Body Fat Percentage From Steven Seagal to the Incredible Hulk The Magic Formula Tools of the Trade – What You’ll Need Gym or Gymless? The Many Advantages of Bodyweight Training Solving the Diet Puzzle The Regular Approach How to Calculate Your Daily Caloric Needs Pros, Cons & Considerations The Paleo Approach All Cals Are Created Equal... Not! Paleo Pros and Cons The Intermittent Fasting Approach The Body in the Fasting State Intermittent Fasting Pros & Cons The “Right” Answer to the Puzzle Burn through Calories like a Freight Train Two Ways to Skin the Cardio Cat High Intensity for Maximum Results High Intensity Routines How Many Sessions per Week? Extra Tips for Losing More Calories The Training Program to an Invincible Core The Invincible Core Program The Reason Why Most Abs Programs Fail How We’ll Handle the Issue & Ensure Success 3 Moves to Rise to Superhero Status Feat of Strength #01: The Exciting Road to Dragon Flag Mastery Progression I: the Plank Progression II: the Elbow Plank Progression III: the Inverted Plank Progression IV: the Hand Walk Progression V: the Knee Drop Progression VI: the Straddle Drop Progression VII: the Leg Drop Progression VIII: the Half Dragon Final Progression: the Dragon Flag Feat of Strength #02: How to Reach the V-Sit & Multiply Your Power Exponentially Progression I: the Hanging Knee Raise Progression II: the Hanging Leg Raise Progression III: the Tuck L-Sit Progression IV: the Tuck L-Sit with Extension Progression V: the L-Sit Progression VI: the Toes-to-Bar Final Progression: the V-Sit Feat of Strength #03: Become Unbreakable, Become a Human Flag Progression I: the Superman Progression II: the Lower Back Raise Progression III: the Side Plank Progression IV: the Lying Windshield Wiper Progression V: the Hanging Horizontal Wiper Progression VI: the Hanging Vertical Wiper Progression VII: the Knee Flag Drop Progression VIII: the Flag Drop Progression IX: the Knee Hold Progression X: the Straddle Hold Final Progression: the Human Flag Putting It All Together: the Play-by-Play Step I: Getting It Down Step II: Getting Warmed Up Step III: Working the Core Step IV: Working a Sweat How Long Before I See Any Result? Conclusion: from Dream to Reality Want to Reach Your Full Potential? Let’s Keep In Touch About the Author
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