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Abs Diet : the Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life / David Zinczenko with Ted Spiker

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Abs Diet : the Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life / David Zinczenko with Ted Spiker If you were helped by this book, please donate a couple of dollars to: http://www.cry.org/index.html A reliable organization seen with my own eye!! Thanks 4 help.. 000i-xvi_AbsDiet_FM prep 4/14/04 2:06 PM Page i the Abs The Six-Week Plan to DietFlatten Your Stomach and Keep You Lean for Life DAVID ZINCZENKO Editor-in-Chief of m® WITH TED SPIKER 000i-xvi_AbsDiet_FM prepREV 6/14/04 11:12 AM Page ii Notice This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been pre- scribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help. Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific compa- nies, organizations, or authorities imply that they endorse this book, its author, or the publisher. Internet addresses and telephone numbers given in this book were accurate at the time it went to press. Some portions of this book have appeared previously in Men’s Health magazine. © 2004 by Rodale Inc. Photographs © 2004 by Rodale Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. Men’s Health is a registered trademark of Rodale Inc. Printed in the United States of America Rodale Inc. makes every effort to use acid-free , recycled paper . Library of Congress Cataloging-in-Publication Data The abs diet : the six-week plan to flatten your stomach and keep you lean for life / David Zinczenko with Ted Spiker. p. cm. Includes index. ISBN 1–57954–998–5 trade hardcover ISBN 1–59486–069–6 direct-mail hardcover 1. Exercise for men. 2. Abdomen—Muscles. 3. Men—Health and hygiene. 4. Bodybuilding. I. Zinczenko, David. II. Spiker, Ted. RA781.A193 2004 613.7'0449—dc22 2004006846 Distributed to the book trade by St. Martin’s Press 24681097531 trade hardcover 24681097531direct-mail hardcover 000i-xvi_AbsDiet_FM prepREV 4/28/04 3:09 PM Page iii For every American who has taken up arms in the battle against obesity. Today we begin winning the fight. 000i-xvi_AbsDiet_FM prep 4/14/04 2:06 PM Page iv 000i-xvi_AbsDiet_FM prep 4/14/04 2:06 PM Page v v Table of Contents ACKNOWLEDGMENTS vii INTRODUCTION YOU HAVE ABS. YES, YOU. ix The Plan That Will Turn Your Fat into Muscle THE ABS DIET CHEAT SHEET 1 CHAPTER 1 STRIP AWAY FAT, STRIP AWAY TROUBLE 3 Six Ways a Flat Stomach Will Dramatically Improve How You Look, Feel, and Live THE ABS DIET START-UP KIT 21 CHAPTER 2 WHY THE ABS DIET? AND WHY NOW? 23 Shocking New Scientific Breakthroughs in Nutrition CHAPTER 3 BURN FAT DAY AND NIGHT 39 How Metabolism Shapes Your Body— And How You Can Change Yours CHAPTER 4 HOW THE ABS DIET WORKS 53 What Your Last Meal Is Doing to Your Body Right Now CHAPTER 5 A SIX-PACK IN 6 WEEKS 75 A Week-by-Week Guide to How Your Body Will Change CHAPTER 6 SHOCKER: HOW LOW-CARB DIETS MAKE YOU FAT 83 The Truth about the Trend That’s Threatening America’s Health CHAPTER 7 THE ABS DIET NUTRITION PLAN 93 The Powerfoods and System That Will Change Your Body 000i-xvi_AbsDiet_FM prep 4/14/04 2:06 PM Page vi vi CONTENTS CHAPTER 8 THE ABS DIET POWER 12 107 Meet the Powerfoods That Will Shrink Your Gut and Keep You Healthy for Life SPECIAL REPORT YOUR WEIGHT IS NOT YOUR FAULT 127 The Sneaky Ways Food Manufacturers Are Scheming to Make You Fat CHAPTER 9 THE ABS DIET MEAL PLAN 135 Using Powerfoods in Quick and Easy Recipes CHAPTER 10 FITTING THE ABS DIET INTO EVERYDAY LIFE 151 How This Simple Eating Plan Makes Your Life Simpler, Too CHAPTER 11 TURBOCHARGING THE ABS DIET 159 How Exercise Can Strip Away Fat and Add Muscle CHAPTER 12 THE ABS DIET WORKOUT 169 The Easiest, Most Effective Workout Plan Ever CHAPTER 13 TARGETING YOUR ABS 201 A 50-“6-Pack” of Exercises THE ABS DIET MAINTENANCE PLAN 261 NUTRITIONAL VALUES OF COMMON FOODS 263 GLYCEMIC LOADS FOR SELECTED FOODS 276 INDEX 278 000i-xvi_AbsDiet_FM prepREV 4/28/04 3:10 PM Page vii vii Acknowledgments Y DEEPEST THANKS TO the extraordinarily talented, hard- working, and dedi- cated people who have supportedM me, encouraged me, and inspired me. In particular: Steve Murphy, who bears the responsibility of overseeing an enormous international company yet has the insight and courage to put editorial quality first. The Rodale family, without whom none of this would be pos- sible. Jeremy Katz, executive editor of Men’s Health Books, who saw my vision for The Abs Diet, pushed me to make it the best I could, and talked me down off more than one ledge during its creation. Tom Beusse, who knows how to crack the whip as smartly as he can crack a joke. Steve Perrine, the wisest consigliere any boss could ever have. The entire Men’s Health editorial staff, the smartest and hardest-working group of writers, editors, researchers, designers, and photo directors in the industry. In the future, when people talk about the glory days of men’s magazine publishing, they will be talking about you. My brother, Eric, whose relentless teasing shamed me into taking better care of myself. My mother, Janice, who raised the two of us nearly single- handedly. Your strength and kindness guide my every action. 000i-xvi_AbsDiet_FM prep 4/14/04 2:06 PM Page viii viii ACKNOWLEDGMENTS To my dad, Bohdan, who left this world way too early. I wish you were still here. Elaine Kaufman, who has provided me with a second home for the past several years. Thanks for letting me order off the menu. Also to: Jeff Anthony, MaryAnn Bekkedahl, Peter Bonventre, Jeff Csatari, Aimee Geller and Karen Mazzotta, Joe Heroun, Samantha Irwin, George Karabotsos, Charlene Lutz, Patrick Mc- Mullan, Jeff Morgan, Peter “What If the Election’s a Tie?” Moore, Myatt Murphy, John Rasmus, Ben Roter, Joyce Shirer, Bill Stump, Pat Toomey, Sara Vigneri, and my stepmother, Mickey. Thanks for your guidance and support. A special shout-out to Bug and Fester. I appreciate your love and affection. Thanks for helping me over the hump. And to Rose. Your elegance, charm, wit, and ever-curious mind make me want to strive to get better each day. How am I doing? 000i-xvi_AbsDiet_FM prep 4/14/04 2:06 PM Page ix ix Introduction YOU HAVE ABS. YES, YOU. The Plan That Will Turn Your Fat into Muscle HEN YOU THINK OF ABS, you may think of Brad Pitt or Janet Jackson. You may think of magazine covers and underwearW commercials. You may think of six-packs, washboards, and a belly so tight that you could bounce a marble off it. Your cynical side may also think of air- brushing, starvation diets, and an exercise regimen so time-consuming it would violate labor laws. Abs, you as- sume, are reserved for athletes, for models, for body- builders, for trainers, for rappers, for the half-dressed “talent” on infomercials, for genetic freaks, for the lipo- suctioned, and for people who would classify celery as a dessert. Your conclusion: You have a better chance of scaling Mount Everest in a Speedo than you do of getting great abs. As the editor-in-chief of Men’s Health magazine, I know that you—no matter how big your belly, how many diets you’ve tried, or how tempting the Everest Speedo 000i-xvi_AbsDiet_FM prep 4/14/04 2:06 PM Page x x INTRODUCTION challenge sounds—can develop great abs. See, I analyze health and fitness information the way brokers analyze the market. It’s my job to find the fastest, best, and smartest ways for you to make tremendous gains in your most important investment: your body. So when I think about abs, the only thing I think about is this: how you can get them. I understand the struggle. You look down, see a Jell-O mold implanted in your gut, and figure that your days of having a flat stomach vanished the day you graduated from high school. But in a way, you really shouldn’t think of your abs as being ex- tinct. Think of your abs as the third cousins you met at a past family reunion. You remember seeing them, so you have a vague memory of what they look like, but it’s been so long that you really don’t have a clue where they are now. Well, even if it’s been decades since you’ve made any kind of contact with them, the physiological fact remains: You have abs. The Abs Diet is going to help you find them. At a time when more than 130 million Americans are over- weight or obese and when weight-loss news garners as much front-page attention as celebrity scandals (well, almost as much), there’s never been a more critical time to focus on your weight, your shape, and your health. I know that some critics will see a chiseled midsection as the modern American symbol of vanity, but developing a six-pack is more than just a way to support the mirror industry.
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