Torch That Core!

Friday, February 05, 2010

Throw away the crunches, ab rollers any other devices that claim to reduce your tummy or give you "six pack abs"...you're wasting your time. A great midsection is built by doing exercises that use lots of large muscle groups (legs, back, etc) working together in unison. Take the Overhead Walking Keg exercise as seen below for example. Carrying a heavy keg overhead that is sloshing water too and fro torches all your abs, lower back and BONUS...all your upper back, shoulders, glutes, forearms, grip strength, balance and coordination too. Be forewarned, however; this is not easy, and you'll need to build yourself up slowly to a heavy weight. But do it right, and pretty soon you'll be able to tell people that you built your six pack abs with a keg ; )

Live With Passion,

Roy

          Ken, showing off the back side of a six pack!

WOD
"Juggernaut"
Warmup:
100 Slegehammer on Tire
Overhead Walking Keg for 600 feet
For Time:
50 Tire Flips
2 Mile Run
Cool Down / Awareness:
Minimum 5 minutes of meditation focusing on breathing:
5 second inhale, 5 second hold, 5 second exhale, 5 secon hold...repeat.

PALEO RESOURCE
Probably the most important component of your diet is where your meat comes from and how it is raised. Most commercial meats are raised on the cheapest feed available, kept in cramped unsanitary conditions, and fattened quickly to produce meat as cheaply as possible. Unfortunately the grains and soy fed to these cows, chickens, pigs, and sheep are anything but their natural diets and it affects the meat that they produce. The meat from grain-fed animals has a highly skewed omega-6:omega-3 ratio, sending the body into an inflammatory mode (some commercial meats/eggs have as high as a 15+:1 ratio of omega 6:3…when natural meats should have a more balanced ratio of 4:1 or less). Also the fat composition of these animals is altered (grain fed animals have more saturated fat, unlike grass fed with less saturated and more monounsaturated). Essentially, you are what you eat…and what the animal eats too! Grass-fed meat (or any “wild game” not raised in fed lots on cheap grains) is more expensive, but it’s also tastier and better for your health. If you can’t find it (check your local farmer’s market) or can’t afford grass-fed meat, just trim the visible fat from your store-bought meat and help correct your omega-6:omega-3 balance with some additional fish oil.

Quote Of The Day
Being realistic is the most commonly travelled road to mediocrity