How To Get Six Pack Abs (Part 2)

If you have not read the first part to this article, do so here:  How To Get Six Pack Abs

Okay, after having everything in place that I mentioned from the last article, it’s time to build up your abs so you can see that shield of muscle you have built up.  There are lots of different abs exercises one can do, but you mainly just need to make sure you are working every section of your abs.  When you break it down, you basically have the top (the part people think of with a sixpack), the sides (obliques) and the lower abdominal area.  You want to work all three of these sections.

To work your upper abs, there is nothing better than the classic crunch.  You just need to be careful and not pull your own neck when performing these.  Your abs themselves should be handling moving your body.  You can see how to perform a proper crunch here:  How to do a perfect crunch  When you are a little more advanced, you can perform a crunch on a swiss ball or use weighted resistance as well (by holding a weight plate behind your head).

To work your obliques, you can do what is called a Side Bend.  For your lower abs, perform a Leg Raise  When you are more advanced with these you can switch to a hanging leg raise (same movement, you are simply hanging vertical from a pull up bar).

Follow what I gave you in the last article, along with these exercises and you will be on your way to a six pack in no time!

How To Get Six Pack Abs

Virtually everyone wants a six pack.  Six pack abs are probably the most common thing people will think of when they think of what it means to be in shape.  Before I get into any specific exercises one needs to do in order to get a six pack, I need to clear up some misunderstandings most people have.

1.  There is no such thing as spot reduction.  You can’t get rid of fat in a certain area by doing exercises for that area.  Most people still believe if you want to get rid of fat on your stomach, you have to do exercises for your stomach.  This is completely untrue.  Any exercise you do will remove fat from your entire body, but your body has certain areas where it stores the fat the most.  Simply doing crunches won’t target fat from that area.

2.  In order to lose weight to become lean enough to see your abdominal muscles you need to take in less calories.  You can do all the exercises in the world, but if you are taking in more calories than you need, you still won’t see your six pack because it will be covered in a layer of fat.  You have to reduce the amount of calories you are taking in everyday so you become more lean.  I don’t recommend drinking any at all, but just by cutting out 1 Pepsi a day, you can lose about 15lbs in a year.

3.  Working big muscle groups builds the most muscle, which in turn burns the most calories.  If you had to choose between doing squats or crunches to become lean, squats would win without question.  Doing compound exercises (squats, deadlift, bench press, pull ups, etc) will work multiple muscle groups at the same time and build the most muscle.  Muscle is a fat burning material, the more you have, the more fat you burn all day, even when you aren’t even exercising.

4.  Change your cardio.  Instead of doing low intensity exercise like walking on a treadmill for hours, switch to The Tabata Method.  This type of exercise will not only get you into better shape in much less time, but it’s not as boring and has other benefits like increasing your growth hormone production.

Next time I will get into specific exercises one can use to build up the muscles in the abdominal area.

Farmageddon – The truth about the food and dairy industry

This is a much watch if you care about your health.  Please repost to get the truth out:

Where to Find Real Milk

For those of you who are tired of drinking milk that has been loaded with hormones, antibiotics and pesticides, I have some good news.  On the following website you can find local farmers who have products the way they are supposed to be.  It doesn’t take much study to find out how bad for you store bought (non-organic) milk is, you are better off not to drink it honestly.

If you saw the condition most of the cows are in from being pumped full of female hormones, so they will produce milk more quickly, you wouldn’t want to drink it.  These cows typically die from tumors after a few years (being pumped full of artificial hormones can give you cancer – something you ladies on the pill should think about) but they HAVE to use loads of antibiotics just to keep them alive as long as possible.  It’s bad all the way around.

Where can I find real milk?  http://www.realmilk.com/where.html

Natural Cures for Dry Skin

If you suffer from dry skin, don’t worry, there are things you can do.  First of all you need to make sure it’s not your soap or other products you are using that is causing your dry skin.  If you suspect it could be, simply stop using it for a little while and see if there is any improvement.  You can also do a search on that product online to see if other people complain about it causing dry skin.

Most of the natural cures for dry skin are things you need to be doing anyway for your general health, so if you are interested in turning your life around and getting healthy, you can kill two birds with one stone.  Start taking an Omega 3 fatty acid supplement (or even better, eat foods rich in Omega 3).  Fruits and veggies (which you need to eat anyway) rich in vitamin A & B should be eaten daily.  Fruits and veggies are full of antioxidants which will help you in many other ways as well.

Avoid alcohol!  Alcohol is a poison to the body, especially in the high amounts people drink it in these days.  In the past wine was watered down so much it wouldn’t have even been considered an alcoholic drink today because the content was so low.  Regular exercise helps promote blood flow which provides nourishment to the skin.  Again, this also provides many other benefits, so do it!  Aloe Vera gel is a great remedy as well.  Aloe has been used for thousands of years for all sorts of problems.

Implement these changes into your daily routine and you will not only help your dry skin, but your general health as well.  Who doesn’t want to look younger, have more energy and feel better?  Try it out.  If all of this seems like a huge lifestyle change for you, simply pick one of the above suggestions and start adding (or subtracting) one of these a week until you have changed it all.

Prop 37: Your Right to Know

The message is simple, just like Prop 37. A few words on a label to inform consumers if products contain genetically engineered ingredients. Let’s allow consumers to decide, and not the chemical companies or junk food industry.  Click on the pic to zoom in, you can see how many companies have given money to stop people from having the right to know if their products contain genetically engineered ingredients or not.

On the right side you can also see what companies supported a person’s right to know about genetically engineered ingredients.  You can bet if a company wants people to know what is in their product, they have nothing to hide.  I would recommend buying from those types of companies as often as possible to support them, after all, they support you.

Soy Myths Exposed: The Dangers of Soy

Bodylastics Resistance Bands System

The Good:  Bodylastics exercise bands are a great way to get into shape and offers a wide variety of exercises (over 140).  Even if you just prefer weight lifting for whatever reason, these are still light and easy to carry around (in a bag about the size of a big purse), making them perfect for taking on vacation.  The cost is very low for the quality you are receiving.  These bands are the best I have seen.  The hooks on the end of them (for changing out handles) are far superior to most and the bands themselves have anti-snap technology making them safe even after lots of use.  You really can’t go wrong with these.

The Bad:  I don’t really have much to say here.  My only real complaint is leg exercises are a little more set up and may be a bit clumsy.  There are still plenty of leg exercises, but for someone wanting to do heavy squats these are not for you.

Final Thoughts:  These are great for men or women, because you can adjust how much weight you use, one set of these bands can be used by the whole family.  The cost is less than $100 and for the variety of exercises you can do, you just can’t go wrong here.  The quality is beyond compare and these hold up to massive use.  These take up almost no space (unlike weight machines) and are much safer than heavyweights because you can’t drop them on yourself or lose control of it.  I highly recommend bodylastics exercise bands.

Dr. Mercola Interviews Dr. Cannell: Benefits of Vitamin D

New High Protein Pancake Recipe

If you have not tried my last Protein Pancake Recipe, you may find it here: Protein Pancakes

This is the second recipe I have created for protein pancakes.  Virtually every protein pancake recipe I have found online leaves out actual pancake mix.  They tend to only use protein powder.  If you have ever tried to cook with protein powder, you know that it has a really rubbery consistency, it’s not very appetizing.  I don’t want to create recipes no one will want to eat or that you have to suffer through to get it down!  What’s the point?

These protein pancakes have even more protein in them than the last batch I made.  A whopping 76 grams for the entire batch!  They also taste great.  Here is the recipe:

You will need something to measure out 2 Cups with.  Fill the 1st Cup up with Muscle Milk Vanilla Protein Powder, then finish filling that Cup up with pancake mix.  Fill the 2nd Cup up with nothing but pancake mix.  Mix in 2.5 cups of organic milk and 1 whole egg.  Just mix in a bowl and cook them up like you would a normal pancake.

These taste great and are easy to make.  It’s a good way to add some vitamins, minerals and protein to your diet.

Sample Tabata Round #3

If you missed my last sample Tabata workout, check it out here: Sample Tabata Round #2

Here is a sample round you may want to try.  It’s not nearly as easy as it sounds, your heart will be pumping if you push yourself.  Each number represents a 20 second round (with 10 seconds of rest after each round).  The only equipment needed is a Kettlebell (you will probably need different weights for different exercises).

1.  Squat & Press (Squat then Shoulder press Kettlebell with both arms)
2.  Kettlebell Swing
3.  Alternating Jump Lunges
4.  Back Row (Right Side)
5.  Back Row (Left Side)
6.  Squat & Press
7.  Kettlebell Swing
8.  Alternating Jump Lunges

Those Jumping Lunges are killer!  I recommend adding them into any of your circuits.

Sample Tabata Round #2

If you missed my last sample Tabata workout, check it out here: Sample Tabata Round #1

Here is a sample round you may want to try.  It’s not nearly as easy as it sounds, your heart will be pumping if you push yourself.  Each number represents a 20 second round (with 10 seconds of rest after each round).  The only equipment needed was a Kettlebell and a Heavybag laying flat on the floor.

1.  Two Arm Kettlebell Clean & Press
2.  Swings
3.  Side Control Ground & Pound (Right Hand – Hammerfists, Straight Punches, etc)
4.  Side Control Ground & Pound (Left Hand)
5.  Two Arm Kettlebell Clean & Press
6.  Swings
7.  Ground & Pound from The Mount Position (Elbows, Straight Punches, Hooks)
8.  Ground & Pound from The Mount Position

Pure Protein Chewy Chocolate Chip Protein Bar

Today I am going to be reviewing Pure Protein’s Chewy Chocolate Chip High Protein Bar.

Taste:

While it doesn’t taste exactly like a chocolate chip cookie, it is pretty good.  It’s also a unique flavor for a protein bar.  With most every bar being based on peanut butter in some way, it’s nice to have something to mix things up.

Protein & Nutrition:

Loaded with 20 grams of protein, it’s hard to go wrong here.  The vitamins and minerals are just an added bonus.  For a bar of this size, it packs a lot of punch so I highly recommend it as a meal replacement or just a way to work some more protein into your diet.

Servings:

These come in a box or individually wrapped.  Regardless of if one uses these as a meal replacement or a snack (depending on your goals), these are an inexpensive and healthy addition to your day.

Sample Tabata Round #1

If you are not familiar with the Tabata Method, you may read about it here: Tabata Method

Here is a sample round you may want to try (I did this one on Saturday).  Each number represents a 20 second round.  I used a Kettlebell for each exercise.  Click the exercise for a demonstration of what it is if you don’t already know.

1.  Kettlebell Swing
2. Kettlebell Clean & Press
3. One Arm Row (Right Side)
4.  One Arm Row (Left Side)
5.  Kettlebell Swing
6.  Kettlebell Clean & Press
7.  Halo (Right Side)
8.  Halo (Left Side)

High Protein Buffalo Chicken Dip

If you love hot stuff and are looking for a really high protein snack or meal replacement, this Buffalo Chicken Dip is for you.  It is quick and simple to make as well.  Mix all of the following ingredients into a bowl and microwave until the cheese is melted.  Depending on the specific ingredients you use, this entire batch will have over 110 grams of protein in it.  If you are worried about fat (there is no need to be), simply use light versions of the ingredients I list.

1 12 oz can of Chicken (break the chicken up more in the can so it’s small enough to use as dip)
1/2 Cup of Ranch Dressing
1 8oz Block of Cream Cheese
1/2 Cup of Frank’s Red Hot Sauce
1/2 Cup Shredded Cheddar Cheese

This goes great with tortilla chips, pretzels or anything you like.  Thanks to Holli Gabbard for the recipe.

Influenza Deaths: The Hype vs. the Evidence

Story at-a-glance:

State health department officials are increasingly joining with medical trade association lobbyists in many states to severely restrict or eliminate medical, religious and conscientious belief vaccine exemptions for all children. In Connecticut and New Jersey, mandates are already in place that force parents to give their six-month-old babies flu vaccine or be banned from daycare.

The CDC has been telling the public for nearly a decade that an estimated 36,000 people die from influenza in the U.S. every year. This number is grossly inaccurate as it includes not just influenza death cases, but also other respiratory, circulatory, cardiac and pulmonary deaths that potentially might have been associated with influenza.

A review of Vital Statistics data shows that since 1940, the highest number of influenza deaths recorded in a single year was 21,047 deaths in 1941. In fact, the mortality rate from influenza was not rising in the late 20th century – as the CDC has alleged. It was dropping. There were only between 600 and 750 influenza deaths recorded annually between 1995 and 1997. The most influenza deaths recorded in a single year since 1979 was about 2,900 deaths and that was in 2009, the H1N1 swine flu pandemic year! Yet CDC policymakers, along with drug company and medical trade association lobbyists have continuously been using inflated influenza hospitalization and mortality estimates to justify expanding the influenza vaccine market.

CDC does not require states to report individual seasonal flu cases or deaths of people older than 18 years of age. The CDC is not collecting the information they need to accurately assess influenza morbidity and mortality in the U.S.

Link: Influenza Deaths: The Hype vs. the Evidence

Kettlebell Swing

If you are starting a strength training program, Caveman Training or a Tabata Workout, the Kettlebell Swing is one of the best overall exercises to add into your program. This exercise hits just about every body-part. The more muscles you recruit during an exercise, the more calories you will burn.

Running Rounds!

For those of you who love running and are looking for something to mix things up, try running rounds!

What you will do is get on a treadmill and set it for a speed you can handle for 5 minutes.  When the first round is over you have a 1 minute break.  During this 1 minute break you will drop the speed to a walking pace and raise the incline to one that is challenging for you.  Walk this for 5 minutes (Round 2).  During your next 1 minute break, drop the treadmill back down to a 0 incline and repeat Round 1 again.  Do up to 5 rounds (alternating each round).

The good thing about the treadmill is you can keep track of your progress very easily.  Record your speeds and incline settings and try to increase these each time you do the program.  You can alternate this into your regular workouts or you can do it 3-5 times a week depending on your fitness level and goals.  Since you are mixing things up it goes by quickly and will get your heart pounding!

Example:
Round 1:
Run at 7 mph for 5 minutes
Round 2:
Incline of 7.5, walk at 3.5 mph
Round 3:
Run at 7 mph for 5 minutes

Mercola.com’s Death by Medicine

Everyone should watch this. Just because a Doctor tells you something doesn’t mean it’s true, they have a terrible track record. Even Doctors (like Dr. Mercola) are starting to speak out about how bad it is. Many just want to put people on pills (which have tons of side effects) instead of trying to fix the actual problem. Not all Doctors are bad, but many of them are.

Protein Pancakes

Looking to add a little extra protein to your day?  I tried this out yesterday for breakfast and these taste great!  Just like regular pancakes, I couldn’t tell the difference.  They are simple to make as well.

For a normal pancake recipe you will use 2 cups of pancake mix, what you want to do is replace some of the mix with a scoop of protein powder.  I used 1 scoop of Muscle Milk Vanilla flavor because it tastes like cake batter and works nicely with pancake mix.  So you still only use 2 cups total, you just put your scoop of protein powder in your measuring cup, then fill the rest up with pancake mix.

After that, all you need is 1.5 cups of organic milk and 2 eggs.  Mix it all up well and get to cooking.  This batter has over 50 grams of protein and makes 10-15 pancakes.  If you want even more protein in it you can even use 2 scoops of protein powder and throw in another egg.