AB COASTER SYSTEM
The Ab Coaster System Contents Introduction 3 Exercise Plan 4 The Ab Coaster Workout DVD Track Your Way To Fast Track Meal Plan 7 Basic Guidelines Balance the Basics Women s Meal Plan Men s Meal Plan 4-Day Express Program 27 Basic Guidelines How To Begin Your Day 4-Day Menus We are very excited that you have purchased the Ab Coaster and will be following the Ab Coaster System. The Ab Coaster System includes three components:. Exercising regularly with the Ab Coaster ; 2. Following the Meal Plan outlined in this booklet; and 3. Performing regular cardiovascular exercise. If you follow the Ab Coaster System for 2 weeks, we believe you will see a positive change in your health. Before you start, you should think about your goals and what you would like to get out of the program. The best way to stay motivated is by keeping a record of your progress. Before you begin the program, put on a bathing suit and take a before picture of yourself. Also, record your weight and measure your various body parts waist, chest, arms, and thighs. Then update the record of your weight and body measurements on a weekly basis. When you finish the 2-week program, record your new weight and body measurements, and then snap an after picture. If you follow the System, you should be very pleased with the results! And we would love to hear all about it. Send us an e-mail at info@abcoaster.com and tell us about your experience and share your results. We d like to see pictures too! Thank you again for choosing the Ab Coaster. Best of luck with achieving your results! * It is recommended that you consult a physician or health professional before starting any weight-loss or diet program. 2 AB COASTER SYSTEM AB COASTER SYSTEM 3
The Ab Coaster Exercise Plan There are two components to the Ab Coaster Exercise Plan:. Working your abs on the Ab Coaster ; and 2. Performing regular cardiovascular exercise. The Ab Coaster Workout DVD The Ab Coaster Workout DVD contains: the Ab Coaster Workout Program, which is a comprehensive abdominal workout routine using the Ab Coaster ; and the Cardio Conditioning Program, which is a 30-minute cardiovascular conditioning workout presented by a professional fitness expert. To tone and define your abs, you should follow the Ab Coaster Workout Program at least 3 days a week. Do not perform the ab workout on consecutive days. You should also perform cardiovascular exercise for at least 20 30 minutes a day, 5 to 7 days a week. You can follow the Cardio Conditioning Program included on the DVD, or you can perform a variety of other cardiovascular exercises such as walking, jogging or swimming. AB COASTER WORKOUT SWIMMING WALKING / JOGGING 4 AB COASTER SYSTEM AB COASTER SYSTEM 5
Track Your Way To Keeping track of your progress is one of the best ways to achieve success with the Ab Coaster System. Begin by picking a day and time each week that you will monitor your weight and your measurements. Record your progress on the Chart at the same time of the day on the same day of the week, every week, while wearing the same clothing. This Chart will also help you keep track of your Exercise Plan. Check the boxes for Cardio and Ab Coaster to ensure that you are working out at least 3 5 times a week. WEEK Weight Waist Cardio Ab Coaster Start 2 3 4 5 6 7 8 9 0 2 6 AB COASTER SYSTEM AB COASTER SYSTEM 7
The Ab Coaster Fast Track Meal Plan The following Meal Plan includes menus designed specifically for both women and men. The Women s Meal Plan comes first, and the Men s Meal Plan follows. Both Meal Plans include menus for 7 days, from Sunday through Saturday. For simplicity, we recommend that you repeat this 7-day Meal Plan each week for the entire 2-week program. You will also find alternative meal suggestions following the Meal Plans if you wish to make substitutions for any part of the daily menus. Basic Guidelines A good nutrition plan is an essential component of any successful overall health and fitness program. This Guide will provide information about healthy meal combinations to help you promote an active metabolism and give you optimum energy. (For more specific nutrition planning you may want to speak to a nutritionist or other health care professional). Keep these simple guidelines in mind as you prepare to follow this Plan: Eat frequent, small meals throughout the day. Eat a balance of carbohydrates, proteins and fats at every meal. Drink water throughout the day. Proteins Protein is the main building block for: muscle tissue, ligaments, tendons, and bones. As with carbohydrates, it is important to choose your Proteins from the right sources. Excellent sources: Skinless chicken or turkey breast Egg whites or egg substitutes Salmon Swordfish Trout Tuna Lean ground turkey Wild-game meat Low-fat cottage cheese Protein powder OK, sources but not preferred: Crab Lean beef Lean ham Lobster Shrimp Avoid: Wheat gluten Soy food Tofu Tempeh Texturized vegetable protein Veggie burgers Carbohydrates There is a lot of mis-information about Carbohydrates. The no carb and low carb diets have proven to be very popular, but these fads do not provide long term benefits. Carbohydrates are essential to provide fuel for the body. If you deprive your body of necessary Carbohydrates, you will risk harming your long-term health. Choosing the right carbohydrates is very important. Below are a few examples of how to choose the best carbohydrate sources. Balance the Basics The body needs a balance of nutrients. Proteins, carbohydrates and fats are all part of the equation. The low-fat craze that started in the 970 s sparked some awareness that people should lower their overall fat intake. The change to lower fat, however, simply gave way to the consumption of more carbs. The fat free food industry became very successful, but this craze contributed to an obesity epidemic. In the 90 s, many people became aware of the dangers in consuming too many carbs, so this new awareness gave rise to the high-protein diet fads which became the new craze. None of these fads are good because they emphasize one nutrient over the other, when in fact all 3 of these nutrients carbs, protein, and fat are key to your health. The important fact to keep in mind is to BALANCE these nutrients. Excellent sources: Apples, cherries, plums, peaches, grapefruit Green Vegetables Couscous cereal Oatmeal High-fiber cereal Whole grain pasta Rye bread Legumes Lentils Yams Red or sweet potato OK sources, but not preferred: Pasta White Rice Popcorn Flour tortilla Rice cake Corn Avoid: Donuts Sugary snacks and desserts Bread sticks Potato chips, crackers and salty snacks White bread Kidney beans Barley Whole-wheat bread or tortilla Steamed brown or wild rice Brown rice cake 8 AB COASTER SYSTEM AB COASTER SYSTEM 9
Fat Quality fats are an important component for the health of your body. The best sources of fats are essential fats. Essential because our body needs most of them and cannot make them, so they must be ingested in our foods or by supplementation. These fats include omega 3, omega 6, and omega 9 fatty acids. Essential fats help to stabilize blood sugar levels and decrease the likelihood of over storage of glucose as body fat. In addition, fat promotes effective transportation of hormones and strengthens the immune system. It is important to include fat in your Meal Plan because it will help to control your hunger. Without some fat in your diet, your cravings and hunger will never become satisfied and you will end up overeating in an attempt to fill up. The right fats will make you feel fuller and prevent you from feeling hungry all the time and will prevent you from overeating. Good fats will also be used by your body to help repair skin, hair, and nails. Your body uses up good fats fast! Remember, eating small amounts of the right fats does not make you fat in fact, it s just the opposite good fats will help you lose weight. Excellent sources: Unsalted raw nuts and seeds Olives Avocados Salmon Tuna Vegetable oil Safflower mayonnaise Safflower oil Coconut oil Canola oil Sun flower Olive oils Flax oil Low-fat cottage cheese Avoid: Butter Margarine Fried foods Mayonnaise Sweets Whole-fat dairy products supplements During the Fast Track Meal Plan, we recommend that you also supplement your diet with the following vitamins and minerals:. Take Multi-Vitamin each day at and at Bedtime; and 2. with your, take 500 mg of Vitamin C powder-buffered with,000 mg calcium and magnesium. Women s Meal Plan sunday tsp. lemon juice with water 2 multi grain blueberry waffles drizzled with sugar-free maple syrup Pita Pizza: whole wheat pita 2 tbsp. tomato sauce ¾ cup nonfat, shredded mozzarella Chicken Salad: ½ roasted, skinless chicken 3 cups shredded lettuce 5 medium baby carrots 4 oz. low-fat yogurt with tbsp. ground flaxseed 4 slices turkey bacon scoop whey protein blended with 8 oz. water 2 cups strawberries (frozen or raw) 3 tbsp. flaxseed oil 8 oz. peppermint tea By eating meals every 2 ½ to 3 hours your body will be able to digest food more easily and you will be less likely to overeat or binge. 0 AB COASTER SYSTEM AB COASTER SYSTEM
Women s Meal Plan monday tsp. lemon juice with water ½ cup oatmeal sprinkled with scoop whey protein and tsp. Psyllium Husk 2 egg whites and whole egg omelet 4 tbsp. salsa Women s Meal Plan tuesday 3 4 cup Kashi cereal scoop whey protein blended with 3 4 cup 2% milk, and 5 almonds 5 oz. % low-fat cottage cheese banana Chicken Pita Sandwich: whole wheat pita 4.5 oz. chicken breast 2 tbsp. hummus large banana tbsp. peanut butter Chicken Bagel Sandwich: 4 oz. chicken cup spinach medium whole wheat bagel whole wheat pita ¾ cup non-fat, shredded mozzarella Tuna and Veggies Pita: 3 oz. tuna cup veggies, sliced whole wheat pita 8 oz. decaf tea scoop whey protein blended in 8 oz. water 4 oz. whitefish (tilapia) ½ cup whole wheat pasta cup mushrooms, cooked 8 oz. peppermint tea cup low-fat cottage cheese cup blueberries Fiber It is important to include fiber in your daily nutritional program to eliminate toxins and to maintain a healthy digestive system. It can be difficult to eat enough fiber without eating large amounts of carbohydrate foods, so try to consume an additional 5-0g of Psyllium Husk or Crushed Flax seeds each day. Water Water is indispensable to life and an important element to any nutrition program. Drink at least 8 glasses of water every day. By drinking plenty of water, you are much more likely to reach your health and fitness goals. 2 AB COASTER SYSTEM AB COASTER SYSTEM 3
Women s Meal Plan Women s Meal Plan wednesday 3 cup oatmeal sprinkled with scoop whey protein 6 oz. low-fat yogurt scoop whey protein blended in 8 oz. water thursday 2 apples scoop whey protein blended with 8 oz. water and tsp. Psyllium Husk 5 large egg whites 8 oz. orange juice 3 oz. salmon.5 cup green beans 3 cup wild rice, cooked medium whole wheat bagel 2 slices lean turkey breast 4 oz. % low-fat cottage cheese Tuna Sandwich: 4 oz. tuna, packed 2 cup lettuce 2 slices whole wheat bread 2 slices tomato cup whole wheat pasta 4.5 oz. shrimp 4 oz. chicken breast 0 spears asparagus tomato 2 cups shredded lettuce 8 oz. decaf tea 4 oz. chicken breast ¾ cup baked sweet potato cup cauliflower 8 oz. peppermint tea scoop whey protein blended with 8 oz. water 7 almonds Stay away from fried foods stick with roasted, grilled, baked or broiled meats and fish. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you re doing yourself a favor by sleeping less, you are mistaken. Give your body time to rest, both mentally and physically. 4 AB COASTER SYSTEM AB COASTER SYSTEM 5
Women s Meal Plan Women s Meal Plan friday tsp lemon juice with water 2 3 cup oatmeal sprinkled with scoop whey protein 5 oz. % low-fat cottage cheese 2 peaches saturday.5 cups strawberries scoop whey protein blended with 8 oz. water 5 almonds ½ cup grapes 3 oz. fat free cheddar cheese 4 oz. chicken breast cup broccoli, steamed whole wheat pita medium whole wheat bagel 2 slices lean turkey breast 4 oz. % low-fat cottage cheese 5 oz. salmon cup spinach medium whole wheat bagel cup % low-fat cottage cheese 5 almonds apple 4 oz. tuna, packaged cup mixed vegetables ½ cup whole wheat pasta 8 oz. peppermint tea 4 oz. whitefish (tilapia) ½ cup whole wheat pasta cup mushrooms, cooked scoop whey protein blended with 2 oz. unsweetened almond milk handful of almonds Eat slowly and you will fill full without eating as much. Your brain doesn t know that your stomach is full until twenty minutes after it actually is. If you eat too fast, you can overeat before you realize are already full. You never want to feel full ever. That s when you know you ve eaten too much. Sugar should be eliminated from your diet, but do not replace it with artificial sweeteners. They are worse than sugar. If you re given a choice, it s better to go with natural sugar than artificial sweeteners. But it is best to stay away from both. If you want to sweeten beverages or food, try natural Stevia, a sweet natural plant which adds no calories. It is available in health food stores. 6 AB COASTER SYSTEM AB COASTER SYSTEM 7
Women s Meal Plan Meal and Snack ½ cup oatmeal sprinkled with scoop whey protein 2 turkey sausage links ½ cup % fat free cottage cheese ½ cup plain, non-fat yogurt scoop whey protein blended with 8 oz. water and cup blueberries Mid-Morning Snack 5 whole wheat stone ground sesame crackers 4 egg whites and whole egg omelet 4 tbsp. salsa picante tbsp. almond butter 4 stalks raw celery 4 oz. tuna, packaged 2 tbsp. fat free mayonnaise tbsp. sweet relish 5 whole wheat crackers Chicken Burrito: 2 large whole wheat low-carb/low-fat tortillas oz. part skim mozzarella cheese ½ roasted boneless, skinless chicken breast cup black beans cup % low-fat cottage cheese 25 soy crisps 5 almonds 3 oz. canned salmon ½ cup vegetables, cooked without salt cucumber with peel ½ lb. roasted turkey breast ½ cup broccoli with tsp. butter substitute 2 oz. tuna cup sliced zucchini, cooked without salt slice low carb bread with flaxseed ½ cup nonfat frozen yogurt, sweetened without sugar Men s Meal Plan sunday cup oatmeal sprinkled with tsp. Psyllium Husk 2 scoops whey protein blended in 8 oz. water 4 oz. chicken breast cup spinach, cooked medium whole wheat bagel 4 oz. whitefish (tilapia) ½ cup whole wheat pasta cup mushrooms 5 oz. % low-fat cottage cheese banana pear 6 oz. low-fat yogurt 4 egg white omelet 8 oz. peppermint tea By eating meals every 2 ½ to 3 hours your body will be able to digest food more easily and you will be less likely to overeat or binge. 8 AB COASTER SYSTEM AB COASTER SYSTEM 9
Men s Meal Plan monday 2 apples 2 scoops whey protein blended with 8 oz. water 5 egg white omelet 8 oz. orange juice Men s Meal Plan tuesday 8 egg white omelet with ½ oz. cheddar cheese cup orange juice cup soy milk blended with 2 scoops whey protein Tuna Sandwich: 8 oz. tuna, packaged 2 cups shredded lettuce 2 slices whole wheat bread 2 slices tomato pear 6 oz. low-fat yogurt Turkey Sandwich: 4 slices lean turkey breast 2 leaves inner lettuce slice tomato tbsp. light mayonnaise 2 slices whole wheat bread 25 soy crisps 2 oz. fat free cheese 4 oz. chicken ¾ cup sweet potato, baked cup cauliflower cup fat-free yogurt 8 oz. decaf tea 3 oz. tuna, packaged ½ cup mixed vegetables ½ cup brown rice 0 almonds scoop whey protein blended with 7 almonds, banana, and cup soy milk Fiber It is important to include fiber in your daily nutritional program to eliminate toxins and to maintain a healthy digestive system. It can be difficult to eat enough fiber without eating large amounts of carbohydrate foods, so try to consume an additional 5-0g of Psyllium Husk or Crushed Flax seeds each day. Water Water is indispensable to life and an important element to any nutrition program. Drink at least 8 glasses of water every day. By drinking plenty of water, you are much more likely to reach your health and fitness goals. 20 AB COASTER SYSTEM AB COASTER SYSTEM 2
Men s Meal Plan wednesday Protein Shake blended with: banana 3 tbsp flaxseed oil 2 scoops whey protein cup soy milk cup Kashi cereal cup skim milk Men s Meal Plan thursday ½ cup oatmeal ½ cup soy milk 3 egg white omelet 4 tbsp. chunky salsa ½ pink grapefruit 5 egg white omelet 8 oz. orange juice Turkey Wrap: flour tortilla 4 slices lean turkey breast 2 leaves inner leaf lettuce tsp. yellow mustard scoop whey protein blended in 8 oz. water granola bar ½ chicken breast ½ cup broccoli ½ cup yam Tuna Salad: 2 oz. tuna, packaged cup raw spinach ¼ cup radishes tbsp. chopped onions tsp. olive oil chicken thigh chicken drumstick ½ cup black beans 2 scoops whey protein blended in 8 oz. water 8 oz. peppermint tea Stay away from fried foods stick with roasted, grilled, baked or broiled meats and fish. Turkey Sandwich: ¼ oz. flax-soy bread 5 slices lean turkey breast tbsp. light mayonnaise cup % fat free cottage cheese cup honeydew melon 5 almonds To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you re doing yourself a favor by sleeping less, you are mistaken. Give your body time to rest, both mentally and physically. 22 AB COASTER SYSTEM AB COASTER SYSTEM 23
friday ½ cup multi grain cereal scoop whey protein blended with cup soy milk, 2 almonds and tsp. of Psyllium Husk Men s Meal Plan 32 soy crisps 4 slices lean turkey breast 5 baby carrots Men s Meal Plan saturday Protein Shake blended with: ½ tbsp. flaxseed oil scoop whey protein cup % milk banana 0 almonds 5 oz. % low-fat cottage cheese apple Turkey Pita: small pita pocket 2 tsp. yellow mustard 4 slices lean turkey breast 0 almonds scoop whey protein blended with cup soy milk, and 0 almonds apple 3 cup chicken breast cup spinach baked potato 2 cup green peas 2 cup yam 2 3 cup boneless, skinless chicken breast ½ cup peas ½ cup yellow corn ½ chicken breast 2 scoops whey protein blended in 8 oz. water 3 oz. top sirloin beef cup spinach ear white sweet corn scoop whey protein blended with cup % milk Eat slowly and you will fill full without eating as much. Your brain doesn t know that your stomach is full until twenty minutes after it actually is. If you eat too fast, you can overeat before you realize are already full. You never want to feel full ever. That s when you know you ve eaten too much. Sugar should be eliminated from your diet, but do not replace it with artificial sweeteners. They are worse than sugar. If you re given a choice, it s better to go with natural sugar than artificial sweeteners. But it is best to stay away from both. If you want to sweeten beverages or food, try natural Stevia, a sweet natural plant which adds no calories. It is available in health food stores. 24 AB COASTER SYSTEM AB COASTER SYSTEM 25
Men s Meal Plan Meal and Snack Protein Shake blended with: ½ cups strawberries scoop whey protein cup vanilla soy milk 6 oz. flaxseed oil cup Kashi cereal with cup rice milk (enriched) 7 almonds ¾ cup egg substitute omelet 2 oz. flax-soy bread tbsp. light Italian dressing ½ boneless skinless chicken breast 2 cups raw spinach tomato Chicken Sandwich: inner leaf lettuce 2 tbsp. light dressing 2 slices whole wheat bread 3 oz. skinless chicken breast 3 oz. beef, top sirloin cup spinach (no salt) ear sweet white corn 3 oz. salmon ¼ cup low sodium BBQ sauce sweet potato Mid-Morning Snack 2 brown rice cakes tbsp. almond butter (no salt) tbsp. jams and preserves scoop whey protein blended with cup rice milk and cup strawberries Cheese and Crackers: 3 oz. fat free cheese 3 whole wheat sesame crackers cup grapes apple ¾ cup brown rice 4½ oz. salmon 26 AB COASTER SYSTEM AB COASTER SYSTEM 27
The Ab Coaster 4-Day Express Program To achieve optimum results, we recommend that you cleanse and detoxify your body to help you reach your weight loss goals. You can perform this Express Program before you begin the Meal Plan, though it is not necessary. If you choose to follow the Express Program, DO NOT continue this Program for more than 4 days. Basic Guidelines: Fluids Drink at least 64 oz. of water throughout the day (8 glasses). Flavor with lemon if you desire. Remove these Foods from your Diet Milk products, eggs, wheat, corn products, and yeast foods. Also, try to avoid coffee, alcohol, sugar, salt, canned or packaged foods, all meats and refined foods. Physical Activity Do not perform vigorous exercise. Spend 30 minutes a day performing a light aerobic activity such as a brisk walk. As you start out the first few days, be sure to conserve your energy. It is possible that you may experience light-headedness, nausea, listlessness, a feeling of tiredness and mental irritability. It is recommended that if any of these symptoms become severe or persist, you should stop this program immediately and consult a physician. How To Begin Your Day: Start each morning by drinking at least 8 oz. of bottled or filtered water. To stimulate the digestive juices, you can add lemon or try the drink recipe below. Combine the following in a glass of water: ½ of a lemon tablespoon of ground flaxseeds tablespoon of Psyllium Husk supplements During the 4-Day Express Program, we recommend that you also supplement your diet with the following vitamins and minerals:. Take Multi-Vitamin each day at and at Bedtime; 2. with your, take 500 mg of Vitamin C powder-buffered with,000 mg calcium and magnesium; 3. after take each of the following: 400 IU of natural Vitamin E (d-alpha tocopherol) and 00-200 mcg of selenium; and 4. 000 mg CLA: Women take 2 each at,, and (total 6 per day), Men take 3 each at,, and (total of 9 per day). DAYS 3 DAYS 4 4 smoothie made with: medium pear 8 oz. of rice milk 20 grams of Whey Protein Powder Mid Morning Snack DAYS 3 DAYS 4 4 3 apples blended with 4 oz. of 00% apple juice diluted with water. bowl of low sodium vegetable broth 4 tall celery sticks and hummus Bowl of High-fiber cereal such as muesli, shredded wheat, or bran, with 8 oz. of rice milk. Blend a scoop of the whey protein powder into the milk before you add it to the cereal. small piece of fruit (such as pear, orange or apple) cup of cooked whole grains such as brown rice or millet 20 grams of whey protein powder blended with 8 oz. of water 28 AB COASTER SYSTEM AB COASTER SYSTEM 29
DAYS 3 DAYS 4 4 Bowl of chunky vegetable soup made with vegetable stock and your choice of vegetables cup of steamed broccoli with sesame seeds and beets sprinkled with lemon juice cup of organic apple sauce 8 oz. of green or black tea Afternoon Mid Morning Snack Snack DAYS 3 DAYS 4 4 3 apples blended with 4 oz. of 00% apple juice 2 oz. diluted glass with of freshly water. pressed carrot juice 20 bowl grams of low of whey sodium protein vegetable powder broth blended in rice milk 4 tall celery sticks and hummus 8 oz. of water cup of steamed broccoli, asparagus, squash or zucchini ¼ cup of brown rice (optional) 4-6 oz. of salmon or white fish cup of cooked whole grains such as brown rice or cup millet of carrot sticks with hummus dip 20 20 grams grams of whey of whey protein protein powder powder blended with in 8 rice oz. milk of water 8 oz. of water DAYS 3 DAYS 4 4 cup of Curried lentils on ½ cup quinoa Salad with mixed greens, red peppers, artichokes and sprouts drizzled with salad dressing of garlic, lemon juice and olive oil. bowl of Vegetable broth [To remove any bitterness from the quinoa, rinse until water runs clear. Combine ½ cup quinoa with cup water; simmer 5 minutes or until tender. For nuttier taste, toast the quinoa in a hot dry pan for 5 minutes before cooking.] time DAYS 3 DAYS 4 4 tablespoon of ground flaxseeds and tablespoon of Psyllium Husks in a glass of water Sip a decaffeinated tea like chamomile or peppermint or licorice root cup of steamed broccoli, asparagus, squash or zucchini ¼ cup of brown rice (optional) 4-6 oz. of salmon or whitefish A large rainbow salad of grated red cabbage, grated carrots, grated beetroot, chopped up celery, watercress, cucumber, and red or green peppers, with dressing. (See dressing below) 8 oz. of decaffeinated tea Dressing: Mix 2-3 tomatoes in the blender, whole peeled large size avocado and pinch of marigold bouillon powder and teaspoonful cold pressed linseed oil or olive oil. Blend everything together and pour it over your rainbow salad and mix thoroughly. Add 3 oz. of nuts or seeds. You can use raw and non-salted Brazil, cashew, almonds, sunflower or pumpkin seeds. Grind nuts and sprinkle on the rainbow salad or put nuts in a blender. Add just a little water to turn it into a nut cream. 30 AB COASTER SYSTEM AB COASTER SYSTEM 3
guide Ab to the Coaster system 2007 Tristar Products, Inc. All rights reserved. Ab Coaster is a registered trademark. No part of this booklet may be reproduced or utilized in any form by any means, electronic, mechanical or otherwise, without express written consent of the copyright holder. V-307