becomes easy to do 10 or more pushups and 20 or
more squats, increase the number of pushups and
add weights to the squats, using either a barbell or
dumbbells. The weights routine should be followed by
30 minutes of brisk walking.
People who already exercise regularly should con-
sider switching from their current workout routine to
the Abs diet workout for at least the first few weeks,
according to Zinczenko. For maximum results, it is best
to change the workout routine every month to keep the
body from adapting to a repetitious routine that can
slow muscle development. The Abs diet suggests the
basic workout be done on Mondays and Wednesdays,
starting with one set of an ab exercise from each of the
five categories of abdominal regions. Follow this with
two circuits of one set of the core exercises in the order
listed. On Tuesdays and Thursdays, do 20–30 minutes
of cardiovascular exercise. On Friday, do the Monday
through Wednesday workout but instead of the ab
exercises, traveling lunges, 10–12 reps, and step-ups,
10–12 reps each leg. Do two complete circuits.
ABDOMINAL EXERCISES.These exercises strengthen
the abdominal muscles in five regions: upper abs, 12–
reps; lower abs, 6–12 reps; obliques, 10 each side; trans-
verse abdominis, 5–10 reps; and lower back, 12–15 reps.
The following are exercises for each of the five abdomi-
nal regions. Upper abs: traditional crunch and modified
raised-feet crunch; lower abs: figure-eight crunch and
bent-leg knee raise; transverse abdominis: two-point
bridge and Swiss ball pull-in; obliques: medicine ball
torso rotation and two-handed wood chop; lower back:
twisting back extension and Swiss ball Superman.
CORE EXERCISES.These are the basic exercises that
promote muscle strength: squat, 10–12 repetitions
(reps); bench press, 10 reps; pulldown,10 reps; military
press,10 reps; upright row,10 reps; triceps pushdown,
10–12 reps; leg extension, 10–12 reps; biceps curl, 10
reps; and leg curl,10–12 reps.
FunctionThe primary purpose of the Abs diet is to help
people, especially men, develop a lean, flat, and hard
stomach—referred to in fitness circles as a ‘six-pack’—
and to maintain a healthy weight and lifestyle. The diet
is designed to promote a longer and healthier life by
helping preventcancer, heart disease, high blood pres-
sure, diabetes, and other diseases. These diseases are
more prevalent in overweight and obese people com-
pared to people who maintain a normal or below
normal weight. The diet is also designed to promote
a healthier sex life in men since some of the causes of
erectile dysfunction areobesity, heart disease, and
diabetes.Benefits
Excessive fat, especially around the belly, is a
major risk factor for heart disease, high blood pres-
sure, high LDL (bad cholesterol), diabetes, erectile
dysfunction, and other diseases. By reducing or elim-
ination excess body fat, people can live healthier and
longer lives. The health benefits increase when regular
exercise is added. People on the Abs diet can expect to
lose up to 12 pounds in the first two weeks followed by
5–8 pounds in the next two weeks, according to Juli-
ette Kellow, a registered dietician who reviews diets
for the Website Weight Loss Resources (<http://
http://www.weightlossresources.co.uk>).
Most diets include cardiovascular (aerobic) exer-
cise as part of a weight loss routine. Studies have
shown that people who engage in aerobic exercise
burn more calories than people who did strength train-
ing, or weightlifting. However, additional research
indicates that the fat-burning metabolic effects of
aerobic exercise lasts 30–60 minutes while the meta-
bolic effect of strength training lasts up to 48 hours.
Also, the Abs diet promotes increased muscle mass,
which increasesmetabolismso that the body burns up
to 50 calories per day for every pound of muscle. So
adding 10 pounds of muscle can burn up to 500 extra
calories each day.Precautions
Overall, the diet is healthy and poses no known
dangers. Some of the items listed in the 12 power foods
can contain high amounts ofsodium, such as canned
and frozen vegetables, instant oatmeal, and peanut
butter. People who want to limit salt intake or who
have high blood pressure may want to avoid these
food. Since exercise is a main component of the diet,
people with arthritis or back, knee, or other joint prob-
lems should discuss the diet with their physicians before
starting exercise. People who are allergic to peanuts or
nuts should avoid food containing these products.
The diet does not address if it is suitable for veg-
etarians or vegans. Menus in the book do not have
meatless options. However, eight of the 12 power
foods do not contain meat or animal products. All of
the protein required in the diet can be obtained by
adding more beans and legumes to the diet and replac-
ing meat withsoyprotein sources, such as tofu and
meat substitutes that are high in protein. BrandsAbs diet