Tables of Contents for Rock Hard Abs for You

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Tables of Contents for Rock Hard Abs for You

Chapter/Section Title

Page #

Page Count

Introduction

5

1

Slim and Shapely

5

1

The Fashionable Physique

6

1

A Healthy Body

6

1

Getting It Right

7

1

Sculpting the Stomach

7

1

Radical Change

7

1

Avoiding Overkill

8

1

Multi-Tasks

8

1

Time

9

1

Lifetime Approach

9

2

Spot Shaping vs. Spot Reduction

11

4

Spot Shaping is No Fable

12

1

Specific Exercises

12

3

15 Super Hot Ab Exercises

15

16

Consistency is Number One

15

1

Managed Energy

16

1

Rotation Variation

17

1

Frequency

17

1

The Time Element

18

1

The Exercises

18

9

Flat Bench Leg Raises

19

1

The Abdominal Vacuum

20

1

The Crunch

21

1

The Bike Crunch

22

1

Extended Reverse Crunches

22

1

Elevated Crunches

23

1

Elevated Partial Situps

23

1

Hanging Leg Raises

24

1

Reverse Crunches

25

1

Partial Situps

25

1

V-Raises

26

1

Wheel Rolls

26

1

Elbow-to-Knee Crunches

26

1

Rope Crunches

26

1

Knees-on-Bench Crunches

27

1

Few vs. Many

27

1

Stomach Sculpting Tips

28

1

The Ideal Weekly Waist Workout

28

1

The Busy Person's Waist Workout

28

3

Monitoring the Midsection

31

6

The Weight Scales -- Pros & Cons

31

1

Measuring Up

32

1

Caliper Check

33

1

Mirrors Don't Lie

33

1

Notebook

34

1

Total Tool Assessment

34

1

Periodic -- Not Constant

35

1

Monitoring Tips

35

2

Metabolic Furnace

37

12

Burning Off Bodyfat

37

1

Elevating Your Rate

37

1

Basal Metabolism

38

1

The Hype Factor

38

2

Second Rate Increase -- Resting Phase

40

1

The Stomach Weight Workout

41

1

Compound Movements

41

1

Basic Compound Workout

42

1

Clean & Jerk

42

1

Bench Press

42

1

Lat Pulldowns

43

1

The Squat

44

1

Frequency

45

1

Metabolic Surge

46

3

The Exercise and Activity Effect

49

10

On the Go

49

1

Metabolic Meltdown

50

1

Fidgeting & Flexing

51

1

Direct & Indirect Effect

51

1

Aerobic Exercise

52

2

52 Flavors

54

1

Running

54

1

Walking -- Outside and Treadmill

55

1

Stepping Up

55

1

Variety

56

1

Optimal Training Times

56

1

Less Fat = More Appeal

57

2

The Thermal Factor

59

1

Diet & Digestion

59

1

The Thermic Effect of Food Digestion

60

1

Reducing & Substituting

61

1

Simple Steps

62