Six Pack Abs

Sunday, July 26, 2009

Surprising source of omega-3 healthy fats

This is a post by Mike Geary from

Everybody already knows that salmon (wild salmon, not farm raised) is a great source of omega-3 fatty that's no surprise.

And we also know the issues that come with eating fish higher on the food chain such as tuna and swordfish -- the high mercury levels!

But there is a great alternative that is much higher in omega-3 fatty acids and doesn't have the issues with mercury that tuna, swordfish, and other larger fish do... and that alternative is:


Now before you give the usual response I see from people -- "Ewww, sardines are nasty"... you might want to give them an honest try first and maybe try the type of sardine sandwich melt that I make, which is delicious.

Sardines are a great choice for a quick healthy meal -- tons of muscle-building appetite-satisfying protein, super high in healthy omega-3 healthy fats, and much lower in mercury and other pollutants than most fish. And they're delicious too in my "grilled sardine melt" recipe below.

Here's the healthy grilled-sardine-melt that I make sometimes:

1 container of sardines
1 whole egg cooked over-easy (cage-free organic)
2 slices of sprouted-grain Ezekial raisin bread
a little mustard
1 slice of grass-fed organic cheddar cheese
a little virgin coconut oil to brush the bread with

I just stack the cheese, sardines, and the grilled egg on the bread (with outsides brushed with coconut oil) and then grill this sandwich up just like a grilled cheese. If you have some fresh basil leaves, that goes great inside this sandwich also. Mmm, gotta love basil!

I know this sandwich probably sounds a little weird, but I've yet to find somebody that didn't think this was absolutely delicious when they tried it.

The sprouted grain raisin bread makes a nice sweet contrast to the sardines, egg, and cheese... it's really good!

This is actually quite a filling sandwich with the egg, sardines, and the cheese on it... it'll satisfy your appetite for hours. I like to have this healthy sandwich with a side salad of fresh greens and 1/4 or 1/2 of an avocado... and of course, some my unsweetened iced green/white/oolong tea mixture.

One of the benefits of sardines is also the long chain omega-3 fats, such as EPA and DHA... this is different than eating plant-based omega-3 fats for example, from flaxseeds or walnuts, where your body still needs to try to convert the shorter chain omega-3s to longer chain omega-3s. This is an inefficient conversion, so one of the best ways to provide your body with the important EPA and DHA are through fatty fish sources, fish oil, or krill oil.

That's one of the reasons I'm such a fan of taking daily Krill Oil... especially considering that Krill Oil has been measured as having 47x the antioxidant power of fish oil, plus with the benefit of the phospholipids in Krill Oil.

Tuesday, July 7, 2009

How to Reduce Tummy Fat - Flat Tummy Exercises

Many people are worried about getting rid of the belly they developed in order to allow the sculpted midriff to come out since summer is here again. Since it is July now and there are bikinis dancing in their heads, people that let themselves go overweight during the winter months are probably working overtime now in order to lose the excess tummy fat. The good news is that there are some exercises for the tummy to speed up the process of losing weight. There are some exercises, such as the ones below, which are better than others and target the reduction of tummy size. Give these exercises a chance if you’re just beginning since these exercises are aimed at beginners. After you master those tummy exercises you can move on to a bigger challenge. You shouldn’t let momentum take over when performing these exercises but it is important to maintain slow controlled movements. A proper warm up should always be done to avoid injury and you must always talk to a professional prior to starting your workout regimen.

Long Arm Crunch
Keep your knees bent and feet flat while staying on the floor to perform this tummy exercise. Extend your arms back straight as you lie flat just like when reaching over your head. Slowly lift your head, shoulders and arms to approximately a thirty degree angle from the floor as you contract your abs and hold. Slowly lower your shoulders toward the floor and repeat the movement to perform a complete set. Keep your arms straight beside your head to prevent leading with them.

Vertical Leg Crunch
The focus of this variation to the traditional crunch is to reduce tummy fat. Lying on a flat surface like the floor is how you start this exercise for the stomach. Cushioning the spine should be done using a towel or mat. Place your hands behind your head so you can’t see your elbows. Lifting your legs in the air, bend the knees slightly with your ankles crossed. Lift the shoulders as you contract the abdominals keeping the upper back and head at approximately an angle of thirty degrees. Don’t lead with your head or use your hands to lift.

Hip Lift
This exercise for the tummy requires you staying on your back. Utilization of a towel or mat will be done as a cushion for the spine. Face your palms to the ceiling with arms by your side. Your legs should be straight in the air with the bottom of your feet toward the ceiling; the legs should make approximately an angle of ninety degrees to the torso. The knees should be as straight and unbent as possible. While lifting your hips gently away from the floor contract the muscles of the abdomen so you feel your belly moving toward the spine. With the legs extended straight up raise your hips a few inches and hold. Now lower your hips to the floor slowly. Do a complete set.

Performing tummy exercises is just part of the whole effort for reducing tummy fat. You should combine whole body workouts with proper diet in order to reduce your tummy and see results guaranteed. Maybe it’s a longer process but it’s the safest and best way to reduce your tummy. For the best abs training and nutrition program on the internet for both men and women click here.

Thursday, July 2, 2009

How much time after lunch can I go to the gym?

Although there is no specific rule, when referring to the standard full lunch you need to leave 3-4 hours to pass before going to the gym. In most cases if you feel your stomach very «heavy» then you can understand that its not a good idea to start exercising. If you intend to go the gym, it is better to eat something light (eg a toast with 1 cup natural juice or milk) and leave 1-2 hours to pass before exercising. Of course, always the time you leave between food consumption and exercising depends on the intensity and duration of training. The same applies for food quantity.