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tips to maintain your belly and in shape
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Copyright2010MikeChangFitness SixPackShortcuts.com
7 UNDERGROUND SHORTCUTS FOR
GETTING SIX PACK ABS
BY MIKE CHANG ISSA CERTIFIED
PERSONAL TRAINER YOUR SIX PACK ABS
COACH
Copyright2010MikeChangFitness SixPackShortcuts.com
Introduction
Ihaveaconfessiontomake.
WhenItoldsomeofmyfriendsthatIplannedtonamemyonlinefitnesscourse“SixPackShortcuts,”afewofthemactuallylaughedatthename.
OneconversationthatIrememberparticularlyvividlywaswithmyfriendAlex.Alexneverusedtoworkoutinthepast,butattheurgingofafewfriendsandmyselfhewasabouttobeginanexerciseprogram.Here’swhatourconversationwentlike:
ItoldhimabouttheSixPackShortcutsprogram,andhelovedit...buthewasn’ttooexcitedaboutthename.
“Mike,youcan’tcallitSixPackShortcuts,”hesaidindignantly.“Everyoneknowsthattherearenoshortcutstogettingsixpackabs.Ofcourseeveryonewantsthem,buttheonlywaytogetthemisthroughobsessivedieting,workingoutconstantly,andsacrificingyourlifestyle.That’sjustreality.Allthose‘shortcuts’thattheypromiseyouontheinfomercialsarejustscams.”
“Well,you’rerightaboutonething,”Itoldhim.“Mostofthe‘shortcuts’beingmarketedforgettingsixpackabsAREscams.Andthere’sdefinitelynomagicpillthatyoucantakethatgivesyousixpackabsinstantly,withnoeffort.”
“But,”Icontinued,“Fromgettingabsmyselfandalsofromtrainingclientsforsomanyyears,IknowthatthereAREmanyrealshortcutswhichyoucanusetogetsixpackabsfarfasterthantheaverageguy.Thisisbecause90%oftheeffortthattheaverageguyputsintogettingsixpackabsisacompletewaste.Thereissomuchmisinformationoutthere,thatifyoujuststartdoingtheRIGHTthingswithyoureatingandworkouts,you’llseedramaticresultsinyourabsinaslittleasafewmonths.”
“AfewMONTHS?!?”heaskedincredulously.“Howcanthatbepossible?IknowguyswhohavebeentryingforYEARStogetasixpack,andtheySTILLcan’tseetheirabs.”
“Well,asIsaidbeforeitbasicallycomesdowntoapplyingcertain“shortcuts”togettingsixpackabsthatmostguysdon’tknowabout.YouleverageyourworkoutsandeatingsothateverylittlebitofeffortproducesBIGresults.Thisiswhatwedesignedtheprogramaround...thereareover30differentshortcutsthatguyscanusetogetmoreresultsinlesstime.”
“Canyoushareafewofthemwithme?”heasked?
“Sure.IcangiveyousevensimplebutVERYpowerfulones–justbyusingtheseyou’llhaveabigadvantageovereveryotherguytryingtogetinshape.
Copyright2010MikeChangFitness SixPackShortcuts.com
Shortcut#1:CutTheIneffectiveFormsOfExerciseFromYourWorkoutRoutine
“Here’sahugeone,”Ibegan.“Iwouldestimatethatabout90%ofthetimethatmostguysarespendingdoingexerciseisessentiallywasted.NobodyhasevertaughtthemtheRIGHTwaytoworkout–sotheyspendhoursuponhoursdoingthingsthathavebeenscientificallyproventodoalmostnothingforyourphysiqueandabs.”
“Really?”Alexasked.“Likewhat?”
“Well,thebiggesttime‐wasterinmyopinionislong,slow,steadystatecardio.Guyshavebeentaughtthattheymustjogonatreadmillorrideonabikeforhoursonendtoloseweight–butinfact,researchhasproventhatcardioisactuallyextremelyineffectiveforweightloss.”
“Forexample,ifyouweretorideastationarybikeoruseanellipticalmachineatalightpaceforan
hour,you’donlyburnabout300calories.That’saboutasmuchcaloriesasareinafewhandfulsofpotatochips,orabigglassoforangejuice.Andyou’dhavetodoitforanHOURtoburnthatmuch!Long,slowcardiojustdoesn’tburnverymanycalories.It’salsoincrediblyboring,andwearsoutyourbodymakingitharderforyoutodoworkoutsthatareactuallyeffective.”
“Thenwhydoyouseesomanyguysontreadmillsatthegym?”
“It’sbasicallybecausenobodyreallyknowswhatthey’redoing,soeveryonejustplays‘followthefollower.’Everyonefiguresthatsincelong,slowcardioissopopular,itMUSTbetherightwaytoexercise.Afterall,thatmanypeoplecan’tpossiblebewrong...right?”
“Butifyoureallylookattheresearch–andthehistoryofthefitnessindustry–you’llseethis‘followthefollower’lineofreasoningiscompletelyflawed,andverydangerous.Andyoucanalsoverifythisjustbylookingaroundyourlocalgym...you’llseethatmostoftheguysontreadmillshavemediocreorpoorphysiques.”
“Wow...thatwilldefinitelysavemealotoftimejustknowingnottodocardio.Arethereanyotherslikethatyoucantellmeabout?”
“Definitely,”Ireplied.“Haveyoueverseenguyswhodobig‘circuits’ofweightmachines,andnevertouchthefreeweights?”
“Yeah,”Alexsaid.“Youmeantosaythattheseguysarewastingtheirtimetoo?”
Copyright2010MikeChangFitness SixPackShortcuts.com
“Well,notquiteasbadlyasthetreadmillguys.Theyareatleastbuildingsomemusclefromtheirworkouts...buttheycouldbedoingitmuchfasterandeasieriftheytrainedmainlywithfreeweightandbodyweightexercises,andusedmachineseitherverysparinglyornotatall.”
“Butthefreeweightsseemsohard,”Alexobjected.“Andaren’tbarbellsandstufflikethatjustformeatheads?Ithoughtthatallsmartguysknewthatmachineswerebetter.”
“Well,ofcourseliftingfreeweightsarehard–ifyou’veonlytrainedwithmachinesbefore.That’sbecauseifyoutrainmainlywithmachines,you’redevelopingverylittlerealstrength.Youcanliftanimpressivelookingstackofplatesonthemachine,butyoudon’tdevelopthestabilizingmusclesrequiredtoliftarealobjectunassistedbypulleysandcables.Andwhatmostguysdon’tknowisthatSTABILIZINGandCONTROLLINGtheweightisactuallyaveryimportantpartofthelift–andwithamachineyouarerobbedofthissourceofmusclegain.”
“Onceyouknowhowtoliftfreeweightsthough,they’reactuallyjustaseasyasmachines.Youjusthavetoovercomethatinitialhumpoffrustration,whereyou’reliftingmuchlessweightthanyouthinkyou‘should’be.”
“Andofcourse,liftingwithfreeweightsdoesNOTmeanthatyou’reameathead.Ifyoutrainwithstrictattentiontoform,freeweightsareactuallysignificantlysaferthanmachines.Youdon’thavetobelikethoseguyswhotossheavyweightsaroundwithterribleformjusttoimpressotherdudesinthegym–youcantrainwithfreeweightsinaverysafeandscientificway.”
“Hmm...wellnowI’mbeginningtounderstand.”Alexsaid.“I’vebasicallybeentrainingwithcardioandweightmachinesonlyupuntilnow.Andyou’retellingmeI’dgetresultsmuchfasterifIcutthesefrommyworkoutroutine.”
“Right‐‐justbycuttingthosetwoineffectiveformsofexerciseout,andreplacingthemwitheffectiveexercises,you’llmakeWAYfasterprogressthanotherguys.Alloftheirgymtimewillbeessentiallywasted,whileyou’llbesqueezingthemaximumpossiblemusclegainandfatlossoutofyours.”
“Andcardioandweightmachinesaretwoofthebiggestculprits,butofcoursetherearemanyothersaswell.YoucanliterallyspendYEARSonthisstuffwithnoresults...oryoucantakethe‘shortcut’oflearningtheRIGHTstuff,andgetresultsrightaway.”
Shortcut#2:Short,ConsistentWorkouts
“Here’sanotheronethatscrewedmeupbackwhenIfirststarted.Ireallywantedabs,sowhenI’dgotothegymIusuallyspentoveranhourthere–andsometimestwo.IfiguredthemoretimeIspentinthegym,thefastermyprogresswouldbe.”
Copyright2010MikeChangFitness SixPackShortcuts.com
“Butisn’tthattrue?”Alexsaid.“Imean,Ialwaysthoughtthatguyswithsixpacksbasicallyspenttheirlivesinthegym.”
“No,it’sjustoneofthemostpervasivefitnessmyths.‘Marathon’workoutsareactuallynotverygoodforgettingsixpackabsatall,forthreemainreasons.”
“Firstofall,doingmoresetsofexercisesinthegymdoesnotnecessarilytranslate
intomoremuscle.Mostguysdramaticallyover‐estimatetheamountofstimulustheirmusclesneedtogrow.Infact,doingtoomanysetsofexercisecanactuallycauseyoutoLOSEmuscle,becauseyoubreakthemdowntoomuchthroughexercise,andnevergivethemachancetorecoverandrebuildthemselves.Imyselfmaintainmyabswithonly30minuteworkouts–andIalsorecommendthatmosttimeaclienteverspendinthegymis30minutes.”
“Second,doingmarathonworkoutssapsyourintensity.It’sjustnotpossibletogoall‐outfortwohoursstraight–youbegingoingeasyonyourlifts,becauseyouhavetojusttogetthroughsuchalongworkouts.Andsinceintensityofeffortisexercisemoreimportanttomusclegrowththanvolumeofexercise,youenduplosingmorethanyougain.”
“Andfinally,there’saveryimportantpsychologicalreasonwhyshortworkoutsarebetter–longgymsessionsarepsychologicallygrueling,andmakeitexponentiallymorelikelyyou’llskipworkoutsorquittheprogramaltogether.Andifthere’sonethingthatallguyswithabshaveincommon,it’sconsistency.Ifyoudreadgoingtothegym,thisisamajorproblembecauseitwillinterferewithyouconsistentlygettingtheworkoutsdone.”
“Thatmakesalotofsense,”Alexrepliedthoughtfully.
Shortcut#3:IncreaseYourMetabolismToLoseWeight
“Here’sanotherhugeone.Everyonealwaystellsyouthattheonlywaytoloseweightistoeatfewercalories.ButwhatifItoldyouthattherewasawayforyoutoeatjustasmanycaloriesasyouarerightnow,orevenMORE,andstillloseweight?”
“I’dsayyou’repullingmyleg,”saidAlex.
“Right–butthenlookatthewayIeat
Copyright2010MikeChangFitness SixPackShortcuts.com
myself.OfcourseIfocusoneatingmainlyhealthyfoods,butyouyourselfknowthatIconsumeaHUGEamountoffoodeveryday,andfarmorecaloriesthantheaverageperson.”
“That’strue,”hesaid.“Youmusthavekilledeightplatesatthebuffettheotherday!I’veneverseenanyoneeatasmuchasyoubefore,andstillstaylean.ButIalwaysjustfiguredthatwasbecauseofyourgenetics.”
“Actually,mynatural‘natural’geneticsaretobefat–asyou’veseenfromthepicturesofmebeforeIstartedworkingout.ButthereasonwhyI’mabletostayleanisbecauseIapplythisshortcuttoweightloss.”
“Well,whatisit?”Alexaskedeagerly.
“It’ssimple:Apersonwithmoreleanbodymassisgoingtohaveahighermetabolism,becausethereismoreactivetissuethatyourbodyhastoexpendenergytomaintain.Ifyoucangainasignificantamountofmuscle,yourmetabolismwillbesignificantlyincreased.Thismeansyou’llbeabletoloseweight,evenwhenyou’reeatingplentyoffood.”
“Thatmakesalotofsense,”Alexsaid.“Isupposethat’swhya200lb.guyneedswaymorefoodthana100lb.girl.”
“Right,sameprinciple.Ifyouhave170lbs.ofleanmassonyourbody,you’llbeburningmanymorecaloriesthanifyouonlyhad140.”
“ButIheardsomewherethatapoundofmuscleonlyincreasesyourmetabolismby6caloriesperday.Isthattrue?”
“Therehavebeenstudiesthathavefoundthat,buttheyareflawedbecausetheyonlytakeintoaccountyourcompleterestingmetabolicrate.Thatis,you’donlyburn6morecaloriesperdayifyouliterallylaidinbedanddidn’tmoveamuscleallday.Butstudieswhichfactorinnormaldailyactivity–walkingaround,sittingandstanding,occasionallyplayingsports,etc...showthattherealnumberofextracaloriesyouwillburnperdaybeforefactoringinyourworkoutsisfiftycaloriesperday,perpoundofextramuscle.”
“Wow...Icanseehowthatmakesahugedifference.”
“Right.That’showI’mabletostaysolean,whileeatinglikeahorse.It’salsoreallytheonlysustainablewaytostaylean–Imean,howlongcanyoureallystarveyourselffor?Increasingyourmetabolismisjustamuchbetterwaytoloseweight,andakeyshortcuttogettingsixpackabs.”
Shortcut#4:CookAWeek’sWorthOfHealthyFoodInAdvance
Copyright2010MikeChangFitness SixPackShortcuts.com
“Whataboutforyourdiet?”Alexasked.“It’ssohardformetoeathealthy...I’malwaystrying,butitseemslikeIcanneverreallysticktoitconsistently.”
“Mostpeoplecan’t,”Ireplied.“Infact,about95%ofpeoplewhotrytogoondietsfailtoloseanyweight,andactuallyendupgainingmorefatthantheyoriginallyhadintheend.Soit’snotjustyou–it’sjustthatweashumanshaveverylittlewillpower,whichiswhymost“conventionalwisdom”dietshave95%failurerates.”
“SohowcanIloseweightthen?”
“Well,it’sprettysimple–Ibelievethatyoucancontrolyourbehaviorwithpurewillpowerforaboutanhouraweek.Afterthat,itjustdoesn’twork–willpowerjustdoesn’tlastthatlong.Soyouneedtodosomethinghighlyleveragedinthathourthatensuresyou’lleathealthyfortherestoftheweek.”
“WhatcouldIpossiblydoinanhourthatensuresIeathealthyforawholeweek?”
“It’ssurprisinglyeasy:justcookaweek’sworthofhealthymeals,andstockyourrefrigeratorwiththem.Thiswillensurethatyou’lleathealthyforawholeweek.Ifyoudon’t,you’llhavetowastemoneyonfood,plusyou’llfeellikeanidiotforcookingthefoodthennoteatingit.Plus,you’llhaveahealthymealinminutesanytimeyouwantit–youwon’teatunhealthyfoodbecauseit’smoreconvenient.Virtually100%ofmyclientseathealthyforaweekwhiledoingthis–eventheoneswhostruggledwithconventionaldiets.”
“Ican’tbelievehowsimplethatis,”Alexsaid.“ButIseeexactlyhowitworks.IknowthatifIspentthetimeandmoneytomakeaweek’sworthofhealthyfoodI’ddefinitelyeatthem–I’dfeellikeIwascrazyifIjustcookedabunchoffood,andthrewitallaway.”
“Right.Andthislittlepsychologicaltrickisanotherimportantshortcuttogettingasixpackthatmostguysdon’tknowabout.Infact,it’soneoftheprinciplesmyZeroWillpowerEatingSystemisbuiltaround.Ofcourse,there’smuchmoretoitthanthat–youhavetoknowtherightfoodstoeat,howtopreparethemsotheytastegreat,andyouneedasystemforcookingthemwithminimaltimeandeffort.Butonceyoulearnthis,you’llhaveamassiveadvantagebecauseit’llbecomefareasierforyoutoeatclean.”
Copyright2010MikeChangFitness SixPackShortcuts.com
Shortcut#5:FOCUS–OnlyLearnOneOrTwoKeyHabitsAtATime
“Here’sanotherbigone,”Icontinued.“Gettingsixpackabsismostlyamatterofestablishinggoodeatingandexercisehabits.Intotal,Iwouldsaythatthereare12keyhabitsthatareresponsibleforabout90%ofyourresultsinyourphysique.”
“Thatsoundslikealot,”Alexsaid.“HowcanIlearnallofthose?”
“Itisalot–ifyoudoitthewaythatmost‘fitnessgurus’teach,andtrytolearnall12atonce.Thevastmajorityofpeoplewhotryanddoitthiswayfail–it’sjustnotpossibletoactuallyimplementthat
manychangesinyourlifeatthesametime.”
“Sothenhowdoyoudoit?”heasked.
“Easy–focusonlyonlearningone,oratthemosttwokeyhabitsatatime.Onlymoveontothenextonesonceyouhavethepreviousonesdownsolidly.Startwiththemostimportanthabit,thengotothesecondmostimportant,andsoonuntilyou’veincorporatedall12intoyourlife.”
“Thatsoundsaloteasier.”
“Definitely,becausethehardpartaboutestablishinggoodhabitsismakingtheinitialchange.Thefirstfewweeksareveryhard,butonceit’sbecomeyourroutineit’sveryeasytomaintain.ThisisanotherkeyprinciplethatSixPackShortcutsisbuiltaround–ineachphaseoftheprogram,you’llbefocusingonimplementingoneoftwokeyhabitsintoyourlife.Thisway,youdon’tgetoverwhelmedandconfused,andyourchancesofsuccessarefarhigher.”
Shortcut#6:UseAMulti‐PhasePlanToFocusOnOneGoalAtATime
Alexlookedatmequizzically.“Butdoesn’tthatmakethingsmorecomplicated?Imean,whynotjustfollowoneprogramthewholetimethatwillletyouachieveallyourgoals?”
Copyright2010MikeChangFitness SixPackShortcuts.com
“That’sactuallyagoodquestion,anditleadsintoanotherkeyshortcuttogettingsixpackabs.Andthatis,followingamulti‐phaseplandoesnotmakethingsharder.ItactuallymakesthingsmuchEASIERandSIMPLER,becauseyoucanfocusonachievingonesinglegoalineachphase.”
“ThisisHUGEpsychologically,”Icontinued.“Forexample,it’sveryhardtotryandbothgainmuscleandlosefatatthesametime.Becauseifyou’redoingthis,yourweightwillessentiallyremainthesame.Evenifyou’remakinggainsintermsofbodycomposition,youwon’tbeabletoseeresultsveryquicklyanddramatically.Youalsowon’tknow
whetherornotwhatyou’redoingisevenworkingforafewmonths.”
“ButifyoufocusONLYongainingmuscle,thenyou’llknowmuchfaster.Ifyourliftsaregoingup,andyouseemoremusclemassinthemirrorthenwhatyou’redoingisworking.Thesamewithlosingfat–ifyourmeasurementsandweightaregoingdown,butallyourliftsarestayingthesamethenyouknowyou’reontherighttrack.Tryingtomeasureandworkonbothatthesametimeisjusttoohardandconfusing.”
“Therearealsoimportantphysicalreasonswhyfocusingononefitnessgoalatatimeisessential.Ifyou’retryingtolosefat,youwillhavetoeatlessthannormal.You’llstillfeelfine,butyouprobablywon’tactuallybeabletomakegainsinstrengthandmusclesize.Andviceversa.”
“IsthatwhyyoumadeSixPackShortcutsafourphaseplan?”
“Right–itevolvedintoafourphaseplanbecausethat’swhatgotthebestresultsformyclientsintheshortesttime.”
“InPhaseI,wefocusonbuildingyourmetabolism.Weshowyoutheexercisesthatpackontotalbodymuscle.Thismakeslosingweightmucheasierinlaterphases,andprovidesasolidbaseofmusclewhichwecansculptthefinedetailsintolater.”
“InPhaseII,wefocusonburningyourbellyfat.You’llgetasimpleeatingandexercisesystemthatwillmakeyoulosefatfast.EspeciallywhencoupledwithyouracceleratedmetabolismwebuiltinPhaseI,it’sbyfarthefastestandeasiestwaytoloseweight.”
“InPhaseIII,wefocusonbuildingyourcoremuscle.Weshowyouthetotalbodyexercisesthatbuildatastefullymuscular,“fitnessmodel”stylesixpack.AndTHISisalsowhenyougetmyfullarsenalofdirectabexercises–nowthatyou’velostyourbellyfat,thisiswhentheyreallymakeadifference.”
Copyright2010MikeChangFitness SixPackShortcuts.com
“Anfinally,inPhaseIVwefocusongettingyouafully‐definedsixpack,andonmaintainingyourabsforlife.Inthepreviousphaseyouseeabdefinition,butinthisphaseweputthefinishingtouchesonsothatallofyourabsarecompletelydefined.You’llalsolearnhowtomaintainyourabspermanentlywithminimaleffort.”
“Ah–nowIsee,”Alexreplied.“Thatwayyouonlyhavetoworryaboutprogressinginoneareaatatime,andintherestyoujusthavetomaintainwhatyoualreadyhave.Thatdoesmakethingsalotsimpler.”
Shortcut#7:GettingCoachingFromTheBest
Alexsaid“I’mdefinitelybeginningtounderstandhowthereAREshortcutstogettingsixpackabsnow.IcanseehowmostguysliterallywasteYEARSdoingineffectivethings,andtheywouldgetresultsmuchfasteriftheyjustdidthethingsthatworkedrightoffthebat.”
“Right,”Isaid.“ButIstillhaven’ttoldyouabouttheULTIMATEshortcuttogettingsixpackabs.”
“Really...there’sanultimateshortcut?Whatisit?”
“Icallittheultimateshortcutbecausejustbyusingthisone,you’llautomaticallyhaveaccesstoalltherest.Andthatshortcutis:gettingcoachingandtrainingfromthebest.”
“Whyisthatsoimportant?”Alexasked.“Imean,aren’tallpersonaltrainersandfitnessexpertsthesame?”
“Mostdefinitelynot.TherighttrainercanmakeaMASSIVEdifferenceinyourresults,andgetyouabsinweeksratherthanyears.Butunfortunately,manytrainerswillactuallyteachyoutheWRONGstuff,andleaveyouworseoffthenwhenyoustarted.”
“SohowcanItellthedifference?”
“Well,therearethreemaincriteriathatIlookfor.”
“Firstofall,thetrainermustbeingreatshape.Ifyou’recurrentlygettingadvicefromsomeonewhohasamediocreorpoorphysique,you’remakingahorriblemistake.Youhavetoaskyourself–iftheiradviceissogood,whydon’ttheyuseittogetsixpackabsthemselves?There’snorealanswertothat,otherthantoconcludethatthereissomethingabouteithertheirattitudestowardsfitnessortheirspecifictechniquesthatisproducingpoorresults.I’veseenMANYtrainersinmediocreshapegiveadvicetoclients,andunsurprisinglytheiradviceisalmostuniversallybad.”
Copyright2010MikeChangFitness SixPackShortcuts.com
“Secondly,theguymusthavetransformedhisbody.Youdon’twanttolearnfromsomeonewho’sjustageneticfreak,andwhonaturallyhassixpackabswithouthavingtodoanywork.Thisisbecauseapersonwith“average”geneticslikeyouandIwillnotbeabletoreproducetheirresults,evenifwedothesamethings.”
“Finally,hemustalsobeagreattrainer,inadditiontobeingabletogetgreatresultsforhimself.Therearemanyguyswhocangetkillerresultsintheirownbody,butwhodon’treallyenjoyteachingothers.Andtherearemanyguyswhojustdon’thavetheskillsrequiredtobeagreattrainer–itrequiresanentirelydifferentskillsettoeffectivelyteachandmentoraclient,thanitdoestojusttrainyourself.Youneedtomakesurethattheguyyou’regettingadvicefromalsohasatrackrecordofgettinggreatresultsforhisclients–that’showyou’llknowyou’vefoundtherightguy.”
“Hmm...thatsoundsalotlikeyou!”Alexsaidwithachuckle.
“Yesitdoes,andthat’snocoincidence.SincethesearethestandardsthatIholdfitnessexpertstowhenI’mlookingforadvice,they’realsothestandardsthatIstrivetoupholdmyself.”
SixPackShortcuts:TheFastestWayToBurnBellyFatAndGetSixPackAbs
“SoIheardyourSixPackShortcutscourseiscomingoutsoon,”Alexsaid.“What’sthatallabout?”
“Basically,it’sthefastestwaytoburnyourbellyfatandgetsixpackabs.It’stheprogramthatworkedtogethundredsofmyclientssixpackabs,mostoftheminjust12weeks.It’sdeliveredthroughaseriesofprofessionallyproducedonlinevideosyoucaneitherstreamordownload.Inotherwords,it’slikehavingmeasyouron‐callpersonaltrainer24hoursaday,andatafractionofthecost.”
“Nice,”hereplied.“I’llbelookingforwardtoit!”
ThisreportwascreatedbyMikeChang,ISSACertifiedPersonalTrainerandSixPackAbsCoach.Tolearnmoreshortcutsforgettingsixpackabs,goto:
SixPackShortcuts.com