Kurt Brungardt Flat Stomach in 3 Minutes a Day

Dear reader! Your attention is invited to a book, which briefly presents a program to get rid of years of accumulated deposits in the place where they are most often present - in the abdomen. They interfere, do not allow full movement, lay down an exorbitant weight on the work of the heart. Many want to get rid of them once and for all. But everything is not so simple. You can strain once and lose a certain number of kilograms, but the difficulty lies in not gaining twice as much later. But the weight gained again will be more "problematic", because, losing both muscle and fat mass, we, unfortunately, have the ability to gain only fat. Therefore, you should not rush and you should think about how to solve the problem in a comprehensive way, while simultaneously developing positive skills in yourself: eat right and keep fit. Even the busiest person can carve out a few minutes a day for their health. Moreover, this time will pay off completely with an improvement in health, an increase in the level of mental well-being, which, naturally, depends on your appearance.

The author of this book is undoubtedly an unsurpassed specialist not only in the field of sports achievements, fitness (healthy lifestyle), but also a specialist: he is on this issue - a comprehensive program for the formation of beautiful muscles in the abdomen. The system he created is designed for people who do not have the opportunity to regularly attend gyms and monitor every extra piece of food eaten. The training part of the program is distinguished by a competent selection of exercises and their methodical sequence, rational alternation of load and rest. Only thanks to the correctly selected parameters of the intensity of the load, combined with the concentration of attention, it is possible to achieve tangible results in just three minutes a day!
A comprehensive program involves the impact not only from the outside (exercise), but also from the inside (nutrition). The book gives recommendations for a rational balanced diet. The small volume of the book, apparently, did not give the author the opportunity to dwell on this issue in detail. Currently, there is enough literature covering the modern view of the problem. proper nutrition and nutrition for weight loss. Therefore, if the nutrition information in this book is not enough for you, look to other sources. There are more than enough of them now, but be careful and prudent in this matter.
Now about the mood. Undoubtedly, you have already seen, read, heard a lot and waved your hand at a lot. And they did it right! Most of what the media is currently advertising is good for advertising only. No need to lose 20 pounds in a month! Nothing but harm to health, it will not bring. You should not believe in fairy tales about miraculous weight loss while lying in bed or on the couch in front of the TV. Miracles do not happen! And using only one simulator, no matter how great it is, will not give the expected results. So what? Forever part with the thought of improving your body? Not! Everything just needs to be done wisely and gradually. Also, very intelligently and very gradually. And in the complex.
One more thing. Nature has created each person, giving him his own individual traits. You don't have to break them! Emphasize the positive, smooth out the flaws. Who said that an unnaturally thin fashion model is beautiful and everyone likes it? Love your body the way mother nature gave it to you. Besides, even the skinniest cow will never become a gazelle. Set realistic goals for yourself. Success!
M. Rostovtseva,
Candidate of Pedagogical Sciences Associate Professor of the Department of Gymnastics of the Academy of Culture

This book is dedicated to my brothers, and to Brian and Debbie Holmes, who provided support with their advice.

General provisions
Abdominal Pumping Manic

The abdominal muscles are the backbone of your strength and power. Whenever you are trying to lift something, tilting or turning your torso, carrying weights and trying to keep your body balanced, you are using the abdominal muscles both as a direct source of physical strength and as a means of transmitting force from other muscles in your body. Well-developed abdominal muscles are a prerequisite for good posture and a healthy lower back. The abdominal press, in addition, is the key to physical beauty. About any person who has well-developed abdominal muscles, we can say that he is already on the way to a beautiful body. And millions of dollars spent annually on the "manic passion for pumping the abdominals" confirm the desire of many people to keep this part of their body in an attractive and physically developed state. Since the abdominal muscles are the basis of health and beauty, the excessive passion for the physical development of this particular muscle group becomes quite understandable.

THE TRUTH IS SIMPLE

Ernest Hemingway once said that "the main reason for always telling the truth is that it is the easiest way to remember your words." When it comes to the abdominals, it seems that some forces prevent us from remembering the truth. These forces surround us with a huge amount of delusions and myths, an incredible number of different mechanisms, programs and "miraculous" diets, as a result of which we do not have the slightest opportunity to remember a few simple truths.
If something seems too good to you to be true, it probably isn't true. There are many cases when, at various presentations of medical equipment, consumers are trying to impose various “miraculous” means for developing abdominal muscles: waist belts, clothes made of special materials, all kinds of tape mechanisms that should make the stomach flat. Now we are dealing with a new generation of such things, the most popular of which are special roller trainers for the development of this muscle group. The funniest thing is that everyone already has an almost perfect tool for training the abdominals - their own body. Almost every other muscle group in your body requires weights or special adaptations to develop - for example, any attempt to develop biceps will be useless if weights are not used for this. But for the development of abdominal muscles, you have everything you need from birth. Therefore, do not worry and bother looking for any special equipment.

THREE NECESSARY CONDITIONS

For most of us, the truth is simple and easy enough to remember. It contains three key points. To strengthen the abdominal muscles and improve the appearance of the body in this area, you will need to do three things:
Perform special exercises for the mouse abdominals.
Fulfill aerobic exercise to burn calories and gradually lose weight.
Adhere to a low-calorie diet, a balanced nutrition system with whole foods.

THREE-MINUTE REVOLUTION:
How the Four Principles Work

PRINCIPLE #1: PART-PART-DIRECTED TRAINING
Bodybuilders always break down their training process into several stages to develop individual parts of the body: one day for the development of leg muscles, one day for the development of chest and back muscles, one day for the development of muscles of the hands and forearms, etc. As a result of this breakdown, each part of the body is subjected to intense and targeted impact. And most importantly, with a three-day breakdown, each part of the body has enough time to recover from intense exercise and build muscle.
At the same time, the vast majority of people train all the abdominal muscles at the same time, during one training day. This approach takes a lot of time and turns training into a monotonous process. The outcome of such a sluggish, fading process is not difficult to predict: the intensity of training gradually decreases, you stop feeling progress and do not pay attention to positive changes in your physical condition, and then refuse to train at all. But this outcome cannot be called inevitable. It all depends on the training program.
The 3 Minute Abs Workout program divides the abdominal training process into three stages, allowing you to avoid all the difficulties, conduct the process itself with greater intensity and eliminate the risk of abandoning training.

STRUCTURE OF THE PROGRAM "THREE-MINUTE EXERCISES FOR THE ABDOMINAL PRESS"

• Day One: Lower Abs
• Second day: oblique muscles of the abdomen
• Day Three: Upper Abs
• Fourth day - rest, after which the program is repeated

PRINCIPLE #2: RECOVERY

Exercising only one part of the body for one day solves one of the main problems of abdominal development. How often should you exercise? Is it possible to carry out daily training of each abdominal muscle? Should abdominal training be the same as training other muscles in the body? The answers to all these questions are not so simple. Abdominal muscles the press have much in common with other muscles of our body, but they also have specific features.
The structure of any muscle depends on its purpose. The purpose of the abdominal muscles is to maintain a person's posture. In other words, these muscles provide us with the ability to maintain an upright position throughout the day. In accordance with their purpose, these muscles consist mainly of "slow" fibers (providing long-term endurance work), which are much faster to recover and therefore can be trained much more often. This distinguishes the abdominals from other muscles, which are mainly composed of "fast" fibers (providing explosive muscle activity), as a result of which they get tired much faster and take longer to recover.
The structure of the muscle gives the answer to the question of "how often" you can train it. Since the abdominal muscles are made up of "slow" fibers (and therefore recover faster), they can be trained