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V Cut Abs Training Guide

12 Week Ab Program By Justin Kavanagh

6% Body Fat Program

6% Body Fat Program

V Cut Abs Training Guide– 12 Week Program

Table of Contents Introduction ..................................................................................................................................... 5 What Are Six Pack Abs And How Do You Get Them? .................................................................. 6 The truth about getting six pack abs ..........................................................................................11 Ab Workout Program .................................................................................................................... 14 The muscles of the abdominal area ........................................................................................... 15 Workout Summary .................................................................................................................... 17 Sample Weight Training / Ab Split ........................................................................................... 18 12 Week Ab Program ................................................................................................................ 19 Week 1-4 ................................................................................................................................... 19 Week 5-8 ................................................................................................................................... 20 Week 9-12 ................................................................................................................................. 22 After completing the program ................................................................................................... 24 Cardio for Abs ............................................................................................................................... 25 Type of cardio I do .................................................................................................................... 26 Stair Stepping Machine ............................................................................................................. 27 Elliptical Machine ..................................................................................................................... 28 Treadmill ................................................................................................................................... 29 Sample Workout with Photos ........................................................................................................ 30 Health Food Grocery List ............................................................................................................. 39 Sample Lean Body Meal Plan................................................................................................... 40 Eating Recommendations ......................................................................................................... 43

V Cut Abs Training Guide– 12 Week Program

Introduction My name Is Justin Kavanagh. I want to sincerely thank you for downloading my free eBook “V Cut Abs Training Guide – 12 Week Program”. In this guide I want to share with you the exact training method I used to get great looking abs fast, as long as you are willing to commit yourself for at least 6 weeks. I've been training for over 10 years now and I’ve learned more through trial and error than I did from listening to the pros on what exercises and food to eat in order to get ripped. The way I learned is by going to the gym even when I had no clue how to lift weights, no exercise program and a lot of the time, no training partner. Thinking back, maybe if I did listen to them, I would probably have gotten in shape a lot sooner. Who knows! About three years ago I knew very little about nutrition. I just knew I needed to work my butt off harder to get in decent enough shape. I always wanted a perfect body like the guys you see on the cover of “Muscle and Fitness Magazine” but I didn’t realize that my bad eating habits prevented me from reaching my goal. I was never a fan of counting my calories. I didn’t think I needed to. I thought as long as I was trying hard in the gym, I’d eventually get in great shape. I use to think I could still eat junk food and still stay in shape, but the progress was much slower.

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What I didn’t know back then was if I had eaten a clean strict healthy diet in combination with my intense workout program I would reach my ideal physique much quicker. I didn’t want to be sprinting outdoors 2-3 times a week just to burn off the 1000 calories Chinese meal I ate 2-3 nights a week. That was way too much stress on my body.

What Are Six Pack Abs And How Do You Get Them? Let’ face it, in today’s world most of us want to get six pack ABS, not just because they look good but because it feels great having a six pack. I have met people that have no idea what a six pack is. If you’re thinking about a six pack of beer, then think again. The last thing you want to do is drink beer and ruin your chances of getting a six pack. Being an Irish man, it can be extremely difficult to give up alcohol in order to get a well-defined six pack like the guys on the cover of fitness magazines. According to a recent study done in Ireland in 2013, one in five (21.1%) Irish drinkers binge drink at least once a week. There are about 250 calories in the average pint of beer. If you drink five pints of beer, that’s’ 1250 calories in total. And it doesn’t stop there. V Cut Abs Training Guide – 12 Week Program Page 6

The average person eats after drinking alcohol. So, as you can imagine, by the end of the day, you would have consumed thousands of calories in one day. From my experience, it takes quite a long time to burn off calories. I use to drink 6-8 pints of beer twice a week, Fridays and Saturday and then visit the gym the following Monday. It’s no wonder why I wasn’t in the shape I wanted to be in. I didn’t know any better. I’d eat whatever I wanted as a long as it tasted good and filled my stomach. That’s all that mattered. I knew very little about nutrition. I loved eating pizza and ordering takeaways every week. The more frequently you eat junk food the more you become a victim of it. Also, when you are in an environment of other people that eat junk food, it feels like the normal thing to do. Nobody thinks much about it. It smells good, it tastes good, and you just keep eating until you can’t eat anymore. Not only is your health at risk, you don’t stand a chance of getting a six pack until you start eating clean. HOW IT ALL CHANGED FOR ME After years of training at the gym, I felt like I wasn’t getting the kind of V Cut Abs Training Guide – 12 Week Program Page 7

results I deserved. Here I was working my butt of in the gym 4-5 days a week, coming home to my regularly everyday meals, that were doing me more harm than good, but unfortunately I didn’t know this because I had very little nutritional knowledge whatsoever. I knew that eating more fruits and vegetables was healthy but I didn’t think too much about it or try to substitute the junk I was eating for healthier food choices that would help me achieve my muscle building and fat loss goals much faster. After 8 years of working out at the gym, I decided to do a bit more research and read more books about bodybuilding and nutrition. One of the first books I read was “Tom Venuto’s Burn the Fat Feed the Muscle”. I quickly discovered exactly what I needed to know about fat loss and nutrition that I did not know before. After learning so much about weight loss and nutrition, I decided I was going to change my eating habits once and for all. The thought of giving up eating my favorite meals and treats wasn’t easy, but it’s what I had to do if I wanted to reach my goal which was having six pack abs and looked ripped.

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As a result of eating high calorie meals, I have been always bulky and it was okay, but it’s not what I really wanted. I wanted to get as lean and muscular, not too big, but enough to feel good about myself and to look better than the average guy. As the years went by, I made some dramatic changes in my body, through training smarter and eating healthier. I’d still eat the odd bar of chocolate and drink beer, but I was still pleased with the results I made.

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6% Body Fat Program V Cut Abs Training Guide – 12 Week Program Page 10

In the chapters that follow, I will break down the exact steps I used to burn fat and get my abs looking as shredded as possible. Then, it’s up to you whether or not you want to put the work in if you want the same results or better.

The truth about getting six pack abs A lot of people don't realize the hard work and discipline it takes to get your body in great shape. There are no shortcuts, no quick fixes, only consistent effort to eat right, train hard and always stay focused on achieving your goal. A lot of what you hear, see and read in the media are just lies. They want you to think there are much simpler methods for getting in shape. I was never a big believer in trying out lots of different workout programs that you find in magazines and on the internet. We’ve all read those headlines on the cover of fitness magazines that promise you “6 pack abs in 2 weeks”. That’s a load of bullshit. If you think that’s going to work then, you might be right, but, it will not work in 2 weeks, no matter how long you spend in the gym training your abs. Don't be fooled, most of it is bullshit and they are always looking for ways to manipulate you into believing that their exercise gimmicks is the best V Cut Abs Training Guide – 12 Week Program Page 11

thing on the market today.

My Formula… Now, I don't want you to think I'm an expert, all I'm doing is giving you my own perspective and what works for me. If you want great abs, then learn how to do your ab exercises properly, eat clean, healthier food and stick to it for a few months until you are happy with your results. Don’t waste your money on fitness magazines and researching the internet for answers. Learn how to do the exercises and that’s it! As long as you stay consistent you will get the results you want. Learn to enjoy the process. There are no shortcuts to getting the body you always wanted unless of course you want to believe in all the unrealistic weight loss and muscle building programs that promises amazing results in 30 days or your money back. It’s entirely up to you. You probably already know this or maybe you have been a victim of the fitness and weight loss scams in the past, but I just wanted to bring it to your attention, that’s all. It’s up to you if you want to buy their products or not. I’m not saying they’re all bad, but most of the information is repackaged V Cut Abs Training Guide – 12 Week Program Page 12

and unoriginal. You would be much better off finding a training partner who has some experience about weight loss and how to get in shape. That’s how I started when I joined the gym for the first time. To do this, you need to have a strategic exercise program and a proper nutritional diet plan in order. I recommend you read Dave Ruel’s Anabolic Cookbook for simple and healthy meals. Both food intake and proper training are crucial if you want to get six-pack abs. If you are doing your typical crunches and sit-ups, you might be thinking you are doing something right. But let me tell you, if you’re already overweight, these exercises will be useless and won’t have much of an effect on your abdominals.

If you want to feel better about yourself, have more energy, have the ability to handle difficult situations in life, "You should eat right and exercise regularly". It's definitely worth making it apart of your daily life. 3 months from now, you will thank yourself. I try to keep my diet as clean as possible, maybe one day I'll have a bit of a cheat day (maybe eat a bar of chocolate or biscuits) but nothing too extreme. V Cut Abs Training Guide – 12 Week Program Page 13

I don't drink, except for the occasional few pints of Guinness once or twice a year. 1. Avoid processed foods 2. Eat a healthy breakfast (healthy carbs, proteins and fats). 3. Eat smaller meals frequently throughout the day 4. Drink 6-8 glasses of water throughout the day 5. Eat healthy carbs (fruits, vegetables, rice) 6. Avoid wheat (bread, pasta, cereals, cakes, buns) 7. Do HIIT (high intensity interval training) instead of moderate pace workouts. 8. Train your entire core instead of just your abdominal. 9. Mix up cardio exercises 10. Train all muscle groups.

Ab Workout Program This is a 12 week ab workout program is much more effective when done in conjunction with any weight training program. Unless you have the proper weight equipment at home, most of these exercises need to be done at the gym. Each week you will perform a series of ab and cardio exercises to help you burn excess body fat and tone and tighten you’re your stomach to give you that ripped v shape look that most guys want to have.

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The muscles of the abdominal area

The muscles of the abdominal area comprise the rectus abdominis which extends along the length of the abdomen and the external obliques which are at the sides of the torso. The muscles of the abdomen help in pulling the upper and the lower body together so that the organs are always aligned in their proper place. The ab exercises that are contained within this book is exactly what you need to do in order to get that v line that most guys want. V Cut Abs Training Guide – 12 Week Program Page 15

I suggest using the daily workout log included with the eBook to help track your progress. That includes the number of sets, reps and weight that you use. Aim to increase the intensity, number of sets and reps that the previous week so that you improve and get greater result. After all that’s what you want. I suggest you train core either on the same day you do cardio or when you’re doing any weight training exercise. For example, I suggest you only train abs on a day when you train small body part such as shoulders, triceps and biceps. Eg. Shoulders and abs, Triceps and abs, Biceps and abs, cardio and abs

I suggest training abs at least 3 times per week.  Monday  Wednesday  Friday If neither of those days fit your schedule, then you can choose to train on different days. You should not train abs every single day because you need to give them at least 48 hours rest so that your muscles can repair and grow after each workout. If you are unable to do every single exercise on a given day, give it your best shot and try to complete most, if not, all exercise for maximum results.

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Workout Summary Burn fat and get six pack abs Split

Cable pulley machine, Weight Plates or Medicine Ball, Decline Bench, Elliptical machine, Treadmill, Stair-Stepper.

Each week, you want to increase the intensity level, which will include more reps, sets and heavy weight.

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Sample Weight Training / Ab Split Monday – Workout 1: Chest & Triceps Tuesday – Workout 2: Abs and Cardio Wednesday – Rest Day Thursday – Workout 3: Legs and Abs Friday – Workout 4: Back and Biceps Saturday – Workout 5: Shoulders / Chest / Abs Sunday – Rest Day Note: There is also a guide for cardio that’s included with each ab workout.

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12 Week Ab Program Week 1-4

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Week 5-8

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Week 9-12

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After completing the program After you have gone through this 10 week ab workout program and have done the exercises properly, you should definitely notice huge changes in your body, even after the first 3 weeks. This will definitely motivate you to work harder. You can repeat the same exercises over and over again, or even introduce new ab exercises to your routine so you don’t get bored of the same exercises. Here is a list of other ab exercises for you to try out. More ab exercises here 

Knees Up Crunch

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Pulsing Crunch

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Forward Crunch

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Pike Crunch

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Weighted Hands Above Head Crunch

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Lying Leg Raise

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Hips Lift

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Accordion Crunch

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Hanging Knee Raise

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Side to Side Bar Twist

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Crunch And Rotation

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Decline Crunch

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Side to Side Leans With Weight

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Side Lying Crunch

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Isometric Bridge

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Lying Side Leg Lift

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Cardio for Abs You don’t need to spend hours of cardio each week running on a treadmill or around your local park. All you need to do is thirty minutes of slow or high intense cardio sessions 4-5 days a week if that’s the only exercise you do. Sometimes I do cardio on the same days as weight training. Cardio for me, usually consists of HIIT (high intensity interval training). My goals are probably different than your goals, but all I want to do is to look completely lean and muscular without looking huge.

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So choose a cardio workout that you enjoy and stick to it.

Type of cardio I do You don’t need to spend hours of cardio each week running on a treadmill or around your local park. All you need to do is thirty minutes of slow or high intense cardio sessions 4-5 days a week if that’s the only exercise you do. For me, it’s a bit different though. I do both weight training and cardio during the week. But I only do cardio once a week and that usually consists of high intensity interval training (HIIT) either on a treadmill or outdoor sprints. My goals are probably different than your goals, but all I want to do is to look completely lean and muscular without looking huge. So choose a cardio workout that you enjoy and stick to it. I like to do cardio and abs on the same day and I usually do it on an empty stomach for maximum results I recommend using all or 1 of the following exercise machines to help maximize your fat burning progress to help tone up your lower half and give you the abs that you want. 

Stair stepping machine

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Elliptical machine

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Treadmill

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

Exercise Bike

Each of the following cardiovascular machines will work to not only to help you burn fat, but also to tone up your abdominal muscles. You can use some or all of them to get the abs that you want. Most people find a machine that they like and settle into a routine. You can do that to help you get a flat stomach and get that six pack that you have always wanted.

Stair Stepping Machine The stair stepping machine was the exercise machine of choice in the 1980s and works very well as a cardiovascular machine as well as a lower body toner. You can get your abdominal muscles toned easily when you are using the stair stepper. When you first start working on the stair stepper, you will find that it is difficult to stay on this machine for long. There are several types of machines. Some of them actually have a rolling set of stairs that you have to climb while others simulate the climbing motion. Most stair stepping machines today will tell you how many stairs you have climbed as well as how many calories you have lost. The first time on the stair stepping machine you will find it hard to stay on for more than five minutes, especially if it has been a while since you exercised. If you feel lightheaded or dizzy when you are using the stair stepping machine, or feel short of breath, you need to stop the exercise right away. Stair stepping is a high impact cardiovascular exercise. You should always discuss any new exercise routine with your physician before starting. After you have used the stair stepper more often, you will notice that you can stay on the stair stepper for a longer period of time. You do not need more than 20 minutes on the stair stepper each day to get the results that you need. You can adjust the tension of the stair stepper to make it more difficult to use the machine and increase the tension. As you get better and better on the stair stepper, you can also attach leg weights to your ankles V Cut Abs Training Guide – 12 Week Program Page 27

so that you can increase the tension when you are climbing the stairs. You can continue with this exercise routine as you work to sculpt your abs. As you are using the stair stepper, you need to concentrate on your abdominal muscles. Your abs should be first and foremost when you are using this machine to get the perfect abs. Pull your abs in as you are using the stair stepper and keep them taut while you are using the stair stepper for the maximum benefit. In addition to exercising your abs, you will also notice that you can get firmer legs, buttocks and thighs when you use the stair stepper in this way. If you like the stair stepper, you may decide to purchase one of these machines for home. You will find that the more you use the stair stepper, the better toned you will be and the more calories you will burn. It will also get easier to stay on the stair stepper for the full 20 minutes as you continue.

Elliptical Machine The elliptical machine will not only get your abs in shape, but will also exercise the lower half of your body as well as your upper half. The elliptical machine performs the motions of cross country skiing. This is a machine that is low impact and is easy to use. It will allow you to move both your legs and your arms at the same time. It is one of the most effective ways to lose weight using a cardiovascular exercise machine and can do wonders when it comes to toning your abs. The elliptical machine will be easier to use than the stair stepper as it is not as high impact, but it do the job. You will start to notice the results right away, but will not feel as out of breath or as much impact when you are using this machine as opposed to the stair stepper. Many people like using the elliptical machine because they can do so without the impact to their knees and back that other machines give. The elliptical machine also allows you to move your arms back and forth, promoting more calorie burning energy. Again, when you are using the elliptical machine, suck in your gut and tighten your abdominal V Cut Abs Training Guide – 12 Week Program Page 28

muscles. You will feel the machine start to work on all of the muscles in your body. When you concentrate on a certain set of muscles and tighten them as you are working out, you can then expect to get better results in that area. If you like using the elliptical machine to tighten and tone your abs, not to mention to lose weight, you may enjoy owning this machine. This is a fun machine to use and will work well to tone all of your body and work towards giving you the rock hard abs that you want.

Treadmill The treadmill is one of the most popular of all cardiovascular exercise machines. It is used for walking as well as jogging and running. Anyone can use a treadmill. One of the best aspects about using the treadmill is that it can be used by anyone to tone up as well as lose weight. You should start out by walking on the treadmill and sucking in your abdominal muscles as you are walking on the treadmill. Whenever you are exercising on the treadmill, you should concentrate on the muscles that you want to exercise and tone and then focus on them when you are working on the treadmill. The treadmill will tell you how far you have walked as well as how many calories you have burned when you are walking. This will also tell you your heart rate. The treadmill can be used for running, although it is just as effective at toning up your abdominal muscles when used for walking. The treadmills that you get today are much more advanced than those that were made many years ago. You may find that you like the treadmill so much that you decide to buy one for your home.

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Sample Workout with Photos Here are some pictures of the exercises that you will be doing during the 10 week ab workout program I have outlined for you. Most of them are pretty straight forward. But if you are not too sure how to perform them you can refer to these exercise pictures.

Medicine Ball V Ups - 3 Sets (8-12 Reps)

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Cable Crunches - 3 Sets (8-12 Reps)

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Russian Twists - 3 Sets (8-12 Reps)

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Hanging Leg Raises 3 Sets (8-12 Reps)

Weighted Russian Twists - 3 Sets (8-12 Reps) V Cut Abs Training Guide – 12 Week Program Page 34

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Mountain Climbers 3 Sets (8-12 Reps)

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Weighted Planks- 3 Sets (8-12 Reps)

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Weighted Oblique Extension - 3 Sets (8-12 Reps)

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Health Food Grocery List Fish Chicken Lean Steak Lean Ham Tuna Salmon Whole Eggs

Brown Rice Wheat Pasta Oatmeal Beans Sweet Potatoes

Broccoli Snow Peas Peppers Lettuce Eggplant String Beans Spinach Cucumbers

Apples Oranges Bananas Pineapple Cherries Cranberries Grapes

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Sample Lean Body Meal Plan This meal plan is designed to help you shed body fat and gain lean muscle mass. The best way for you to reach your fat loss and muscle building goals is to make sure that you are getting the right amount of macronutrients each day (proteins, carbs and fats). What you need to understand is that every time you will lose some of these macronutrients, so it’s important that they are restored. I recommend taking a good multi-vitamin as well as a good whey protein powder such as“Bauer Nutrition's Body Fuel™ High Grade Whey Protein”. Body Fuel™ High Grade Whey Protein has all the micronutrients to help you stay on top of your nutri-ent game. I always choose to eat 5-6 small meals per day. You might think that’s a lot but what I really mean is eating 5-6 small meals the size of your fist. It definitely helps and stops you from snacking of food you know you shouldn’t eat (pizza, chocolate, ice-cream etc.) It’s important that you fuel your body with the essential food needed in order to rebuild and grow stronger and larger muscles. Since you will be eating 5-6 meals per day, that also means you will eat every 2-3 hours. Eating this way will prevent starvation mode and you won’t lose any muscle either. Carbohydrates are our friend as it helps give us energy is an essential nutrient that our bodies need to give us energy

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Meal 1 1/3 cup rolled oats 3 Eggs (Boiled or Scrambled) 2 Scoops of Protein Powder (50g of protein per serving) Meal 2 10 oz. Boneless Chicken Breast (bake) 1 Cup of Brown Rice 1 Cup of Mixed Vegetables Meal 3 8 oz. tuna fish Mixed Salad (Lettuce, Tomato, Red Onion) Meal 4 8 oz. Sirloin Steak Fillet 1 Baked Potato Meal 5 2 Scoops of Whey Protein Powder (50g of protein Per Serving) 2-3 pieces of Fruit (banana, kiwifruit, pear) Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat

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Eating Recommendations 1. Never skip breakfast (try to eat it first thing every morning) 2. Eat 5-6 meals, every 2-3 hours. 3. Never go 3 hours without a meal 4. Drink 4-5 glasses of water each day 5. Remove all refined sugars and sweeteners from your diet.

6. Avoid wheat (white bread) and dairy products if you want get as lean as possible. (This helped me get my body fat as low as 7% so that I was actually able to see my abs  ). If it wasn’t for books like “The Fat Burning Kitchen” by Mike Geary I’d be completely lost!  Check it out here

7. Take a multi-vitamin every day. I recommend, I take this everyday: Bauer Nutrition's Multivits 8. If you want to get ripped muscle faster I recommend “Bauer Nutrition's Muscletronic”. 9. Again, if you need a suggestion for a good whey protein, I recommend “Bauer Nutrition's Body Fuel™ High Grade Whey Protein”. It’s the only protein powder that I swear by! It tastes great and I love it! 10. If you are serious about getting ripped abs, then keep a dairy to track you’re eating habits. This is a great way to keep your diet on track, so you can’t go wrong.

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