It will always come back to this – what you eat determines what kind of action hero stomach you are going to have come time to head to the
beach. Ask yourself, am I going to look like a beach ball, or like a
deadly cyborg who just time-jumped from the future? Man up or woman up, as the case may be, and get tough about the decisions you have to make about food. This is about making permanent changes to how you live. Don’t be one of those people that looks great for a while, and then shocks people ten years later with a huge gut. The rule of thumb should always be to eat real food; the exception would be to chow down on processed food. Everybody that is serious about health and fitness has to find time to prepare meals. Think like a health nut. Eat like a health nut. Heck, be proud to be a health nut, if you want to have great abs.Remember, you have to take the information given here and adapt it to your lifestyle and diet. I’m going to mention as many different foods as I can in hopes you will find lots of choices that will help you lose fat, but also enjoy eating on a regular basis. Fitness isn’t a destination, it’s a journey. Not only do you need to find things that work, you need to find things you can live with and stick to on a permanent basis, like a certain wall-crawling superhero to skyscrapers.Why would anyone put in hours at the gym and not make sure their body was getting everything it needed to produce every muscle fiber possible. The efficiency of a workout plan can be cut in half by the types of foods we put into our body. I’m not saying exercise isn’t an important part of having great abs, of course, because it is vital to your overall success, but just imagine building a super powered ride with turbo boosters, and then throwing ice cream into the tank. What good does that do you? What would your car say to you? If the ejector seats still work, you had better hang on!
Meat Beef (Grass Fed)
Grass fed beef is a much healthier choice than the conventional grain
fed beef. It is, unfortunately, at this time, more expensive than the
conventional beef. Grass fed beef is lower in saturated fats, slightly
higher in omega 3 fatty acids, and higher in CLA, which studies have
shown can help a person obtain a smaller waistline. Grass fed beef is
also higher in vitamins A and E. So, if you want your abs to show and
not your gut, eat grass fed beef in place of conventional beef.
Otherwise, you should keep your overall consumption of beef pretty low.
The amount of grass fed beef a person can eat and be ripped, of course,
will depend on the person, the amount of activity they are involved in
on a regular day, their total muscle mass, and what other kinds of foods
they eat. One thing to keep in mind with all of these foods is that
everyone has a different nutritional body type.
Do not eat high fat foods, like beef or avocadoes, within two hours
before or after a workout. Eating fat too close to a workout slows down
digestion of protein and carbs that you need during a workout. This
could lead to being captured by your arch nemesis, who would love
nothing better than to catch you feeling less than 100 percent. Plus, it
can just plain make you feel icky. Ain’t it hard being tough when you
have an upset stomach? Also, to avoid heartburn and indigestion, you
shouldn’t eat high fat foods too close to bed time either.
Chicken breast is the favorite food for body builders, as it is a great
source of lean protein. It is hard to imagine obtaining a great set of
abs without making chicken breast a large part of your diet.
Chicken breast contains niacin, vitamin B-6, and selenium. Selenium is a
trace mineral that supports immunity, promotes healthy thyroid function,
and may offer protection against cancer and heart disease.
Salmon is considered healthy due to its high protein, high omega-3 fatty
acids, and high vitamin D content. You want to avoid farm raised, as
they will contain more contaminants than the wild caught variety.
Omega-3 comes in three types, alpha-linolenic acid (ALA),
docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA); wild salmon
has traditionally been an important source of DHA and EPA, which are
important for brain function and structure, among other things. Omega-3
fatty acids are great for reducing inflammation throughout the body.
Asparagus is high in folic acid and a good source of potassium, fiber,
thiamin, and vitamins A, B6, E, K, and C. It also contains iron,
phosphorus, potassium, copper, manganese, chromium, and selenium.
Asparagus only has 2.46 g of sugar per cup and it is good for digestion.
Avocados are one of my favorites. The fruit has a lot of healthy,
monounsaturated fat that is easily burned for energy, but it still
contains a lot of fat, so I recommend having no more than one per day.
Beets contain NO (aka nitric oxide), which increases blood
circulation and oxygen delivery to the cells, which can help improve
athletic endurance. This is basically the same effect you gain by taking
the supplement L-arginine, which many body builders take to increase
performance. L-arginine, by the way comes in foods, such as nuts, liver,
sesame seeds, and egg whites.
Bell peppers are a great source of carotenoids like alpha-carotene,
beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin. Bell
peppers also contain vitamins C, A, B6, B2, B3, B1,, B5, E, K, along
with folate, potassium, manganese, and magnesium.
If you want to get the most out of a bell pepper eat it raw or barely
cooked. The more you cook it, the more you take away its valuable
phytonutrients. According to some studies, bell peppers may help fight
against cancer. It’s a great food to eat for fat loss, and very tasty!
Cruciferous vegetables, like broccoli and cauliflower, contain
nutrients that promote healthy metabolism of hormones, thereby reducing
the negative side effects of having too much estrogen in the body.
Stress, obesity, chemicals added to processed foods, and pesticides can
create excessive amounts of estrogen in men and women. Besides making it
impossible to get up enough motivation to even get off the couch long
enough to face an army of man eating zombies on a Friday night, too much
estrogen in men can cause a decrease in sex drive, decreased muscle
mass, fatigue, and even a greater chance of prostate cancer. I know what
you are thinking; you’d rather face the man eating zombies than deal
with some of those other problems, especially that first one.
I consider kale a definite must for anyone desiring action hero abs!
Kale is very high in beta-carotene, vitamin K, vitamin C, lutein,
zeaxanthin, and calcium. To give you an idea of how many nutrients are
in kale, one cup of chopped, boiled kale contains a full day’s supply of
vitamin A for men or women, and over a 1,000 mcg of vitamin K. The best
thing for those of us on a budget is it is cheap.
manganese, folate, betaine, vitamin B2, calcium, potassium, vitamin B6,
folic acid, copper, protein, phosphorus, zinc, niacin, selenium, and
omega-3 fatty acids.
Eating foods rich in lutein and zeaxanthin can lower your risk of
macular degeneration in the eyes, and spinach is especially high in
lutein. Foods high in vitamin E may lower risk for dementia and
Research shows that eating spinach may make you stronger, just not quite
as fast as it works for
Popeye. The nitrate in spinach is thought to
produce nitric oxide, which can increase the flow of oxygen and
nutrients to muscles.
Garlic has also been shown to lower cortisol levels.
Cortisol causes the breakdown of muscles, is released by stress, and
is thought to contribute to higher obesity levels.
Onions contain chemical compounds believed to have anti-inflammatory
effects. They are believed to lower cholesterol, reduce cancer risk, and
have antioxidant properties, such as quercetin. Onions are thought to
boost the body's natural abilities to protect against hypertension and
Studies have shown that onions and garlic may provide protection against esophageal cancer, colon cancer, breast cancer, ovarian cancer, and prostate cancer.
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