A large number of people ask me, what are the best exercises to get a six pack? As well as telling them various, crunching, leg lifting, planking exercises, I more so emphasise on diet.  A lot of people are under the belief that by doing abdominal exercises they will get a six pack, unfortunately this is not the case. The lines of a six pack a created by various fascia running across the area.

The way in which one can see these is if there body fat is low enough, this tends to be around 12%.

So as well as doing abdominal exercises I recommend, various fat burn exercises as well.

On a treadmill, perhaps a form of intervals, high speed running, and then a jog recover, and back onto the high speed then a jog recover, this will allow you to keep your heart rate up for a longer period of time.

On a bike a recommend a low resist and a high rpm, around 105-120. 15 minutes of this should bring on a strong sweat.

For those of you who struggle to sit on a bike or run on a treadmill due to boredom, doing high intensity circuits, a mixture of punch bag and skipping rope or ground to above head Olympic lifts will get the heart rate up as well.

By have the heart rate up for long periods of time, the bodies basic metabolic rate is raised significantly and will remain raised even after exercise, and more so than if one underwent slow long duration fat burn exercises. The body will be burning more calories than normal through out the time the basic metabolic rate is raised.

Any Questions??

It’s hard to resist the lure of new beer. There’s a number of sixpacks lurking in my refrigerator (and laundry room), and I really should finish these off before picking up new stuff. I’ve still got a few winter beers from last year hanging around, but seeing as how winter happens every year or so these should be right about ready to drink.

This Sunday Sixpack is actually a few weeks late (it’s more of a three-pack now): Redhook’s Late Harvest Autumn Ale (5.9% ABV). I’ve been a Redhook fan since working for a summer in Seattle in 2004, and their Sunrye summer ale (5.3% ABV) was fantastic – light, crisp, and drinkable.

Late Harvest is a little more robust, but it’s still a light, smooth drinker. It’s got what’s maybe a nutty/malty edge to it, but it’s definitely a Redhook. It doesn’t stick around on you, it’s not aggressive, and it’s a good cool weather beer.

Usually they're rectangular, but we were in a hurry.

Redhook’s website suggests pairing Late Harvest with grilled burgers or “tailgate cuisine,” and those would probably be great. Instead, I enjoyed it with a Pennsylvania specialty: Stromboli. Stromboli is awesome. Stromboli is delicious. Stromboli could very likely give you a heart attack. Take that, cuisine!

Stromboli sounds international, but it is a Pennsylvania invention. There are those who claim it was invented in Spokane, Washington, but I tell you these people are LIARS. Further, it is not the same thing as a calzone, which is nothing more than a botched pizza. It is layers of meat, cheese, and oil, held together by the thinnest veneer of bread.

Here’s Mother Aaaaaargh’s recipe, which she put together for us this weekend:

You’ll need a half-pound each (per stromboli) of deli pepperoni, salami, and ham (or capicola), provolone, and swiss cheese, and a few loaves of uncooked bread dough from the freezer section (don’t try to make your own dough, fancypants, you need the cheap frozen stuff). Leave the dough to sit for an hour to rise, then flatten it out into at least an 8×12″ rectangle.

Triscuits are optional.

Leaving the very edges open, cover the rectangle in alternating layers of a meat, then a cheese. If you’re not using all of a meat on a layer, you’re doing it wrong. This is also why you have to include swiss cheese – swiss sets firmer than provolone or mozzarella, so it gives you a foundation that holds the thing (and your arteries) together in that special way.

Once that’s done, roll the flat rectangle up the long way so you get a foot-long roll of dough. Make sure to pinch the dough closed well at the ends! Leave it to sit once again, for maybe an hour, then bake in a 350-degree oven for a half-hour.

Opinions vary on how to eat a stromboli, but you don’t just pick the thing up and shove it into your mouth. My family likes to cut off a slice and cover it in italian dressing, which I hold to be an abomination. Myself, I top a slice with butter and run it through the toaster oven broiler to really get things crisp. To date, I have not died.

Regardless, I can confirm that stromboli pairs excellently with Redhook Autumn Ale on a 65-degree fall evening in West Virginia. If these conditions are not available to you, rest assured you will still gain considerable enjoyment from your stromboli and beer. Just set aside time for a good nap afterward.

Knallendes & Scherben

Diese Woche war ich mehrmals nachts unterwegs – einmal sogar hab ich den knallenden, grölenden Fussballmob dort bei Bahnhof Altstetten miterleben dürfen, zu schätzungsweise 95% aus jungen Männern bestehend mit schwarzen imposanten Jacken, Camouflage-Hosen oder auch schwarzen, Turnschuhe, Haare waren tendenziell wenige zu sehen, dafür die Hände umso gefüllter mit alkhaltigen Sixpacks sowie dem akustischen Teppich an zu vermuten mit allerlei Knallware – dieses Erlebnis hat mir gereicht. Glücklicherweise hat mein Velo keine Scherbe eingefangen entlang des gut sichtbaren Scherben & sonstigen Trinkverpackungsüberresten  auf der Strasse, den sie Richtung Stadion zurücklegten – blöderweise war mein Weg derselbe. Weiter vorne waren sie im Nachhimmel gut sichtbar, durch eine Rauchwolke plus die akustische Kulisse.

An der Badenerstrasse beim Letzigrundstatdion wimmelte es von PolizistInnen in neongelben und -orangen Westen, etwas weiter vorne stand der Wasserwerfer bereit in einer Quergasse. Was ich vermisste war die Feuerwehr, denn aus dem Stadion stieg eine riesige Rauchfahne, nicht unähnlich dem, was den AKWs optisch entweicht…

Unterbeleuchtete Schwarzfahrende

Es war eine spezielle Nacht, oder auch nicht, da es ja in der Zwischenzeit so ein verbreitetes Fänomen zu sein scheint: SchwarzfahrerInnen auf den Strassen. Macht auf mich einen latent suizidalen Eindruck, das Leben aufs Spiel zu setzen für gesparte 30 Franken fürs Licht! Auch ich hab schon fast die eine Schwarzfahrerin oder den anderen Unterbeleuchteten über den Haufen gefahren, schlichtweg, weil ich sie nicht gesehen hatte in der wenig beleuchteten Nacht! Insbesonders die schnell flitzenden auf unktonventionellen Wegen wie z.B. Gehsteig ohne Velobemalung… Das Ganze lässt sich natürlich noch optimieren durch Telefonieren am Handy! Unterbelichtete schwarzfahrende VieltelefoniererInnen aufm Velo…

Lauernde Gefahr auf dem Veloweg

Um wieviel schwieriger muss es für  Autofahrende mit einiges mehr an Tempo sein, solch latent suizidal Velofahrende zu erkennen…

Der Film

Veloplus hat zum Thema einen eindrücklichen Film erstellt:  Velo & Licht.
Der Link zur Homepage von Veloplus, wo der Film auch abspielbar ist (links unten).

Vielleicht erkennst du so, was ich meine mit latent suizidalem Verhalten auf der Strasse bei fehlendem Licht…

Sonstige unterbeleuchtete Hindernisse

Aber leider sind nicht nur manche Fahrende unterbeleuchtet, sondern auch die Beschilderung. Insbesonders die unbeleuchtete auf den Veloweg plazierten Exemplare in schwach beleuchteter Umgebung – das Strassenschild rechts hätt mich fast erwischt an diesem Abend – optimal auf Kopfhöhe plaziert, von vorne kaum sichtbar mit Farben, noch weniger sichtbar von hinten, da nur, da nur gräuliche Fläche!

Ich plädiere für die zwingende Beleuchtung von Strassenschildern auf zweckentfremdeten Boden. Auf Autobahnen ist dies ja problemlos möglich, genauso wie bei Baustellen!

Was haben übrigens Autoverkehrsschilder auf den sonst bereits schmalen Velostreifen verloren?
Was soll das?
Ist der Velostreifen die Abstellkammer oder Knautschzone für Autoschilder bei befürchteter “Platznot”? Velofahrende können ja problemlos ausweichen? Im Winter dem Schnee, im Sommer den Schildern?

Dem Schild fehlen nun einfach mal die Räder...

Obiges war nicht das letzte Schild das ich sah an jenem Abend, auf der nahen Brücke hats noch eins, zwar etwas besser sichtbar, trotzdem ein unterbeleuchtetes Verkehrshindernis und -ärgernis für Velofahrende genauso wie zu Fuss gehende…

Früher wars exakt dort plaziert, wo die Brücke am engsten ist. Das Kreuzen von fahrendem Velo & zu Fuss gehender Personen war nicht gefahrenfrei möglich. Das ist auch gut sichtbar auf Google-Maps festgehalten: von hinten und von vorne.
Ich frage mich, in welchem Gemütszustand Personen sich befinden, die so ein klobiges Schild mitten auf dem Veloweg an der schmalsten Stelle dumpen! Was benötigen die für eine Ausbildung bzw. welche Ausbildung durchlaufen sie, um Strassnschilder zu plazieren? Ob die bereits mal was vom Strassenverkehrsgesetz gehört haben oder nächtlicher Sichtbarmachung gefährlicher Objekte durch Licht? Ich nehme an, im Gestz hat es genügend Regeln, die diese Art des Schilderdumpings verhindern müssten…

Wäre das Schild in 2.50 m angebraucht und nicht auf Kopfhöhe, sähe die Gefahrenlage doch gleich ganz anders aus.

Weshalb werden diese Objekte nicht dorthin gestellt, wo sie hingehören, auf die Strassen?

Zu gefährlich?

Ach so… aber bedenkenlos zumutbar auf Kopfhöhe für Velofahrende?

Hmmm, aus dieser Perspektive betrachtet ist das geplante Velohelmobligatorium des BFU durchaus sinnspendend…

I love our staple food, and I am lucky enough to eat it on a daily basis. How healthy are they though?

In Nigeria, our staple food consists of a variety of yam, cassava and brown rice. These can be prepared in any number of ways. They however, all have one thing in common. Since it makes sense to classify foods based on their highest nutritional content, the one thing they have in common is that Cassava, Yam and Brown rice are all carbohydrates.

Carbohydrates however, are the main culprit where weight gain is concerned. This is because; the final break down of carbohydrate in the body is simple sugar. I want to point out that when the supply of ingested glucose (glucose is the only usable form of simple sugar) is too high, the blood sugar level gets too high and the excess glucose must be eliminated from the bloodstream. This increased level of blood sugar triggers the release of insulin (the hormone responsible for regulating blood sugar levels) to transport or make the excess glucose available to the body tissues.

Especially after exercise, when energy stores are low, the muscle tissue is the first point of call of the insulin-carried glucose. Glucose however can only be taken up by the muscle tissues at a gradual rate. If too much insulin-carried glucose is present at one time, the liver is the next stop.

The liver like the muscle tissue, also takes up glucose at a gradual rate and when the liver stores are full and there is still an excess supply of insulin-carried glucose in the bloodstream, the next stop is the adipose tissue where it is stored as fat. Unlike the muscle and liver, the adipose tissues take up glucose quite rapidly.

The rate at which glucose is released into the blood is an important issue as, if the ingested carbohydrates are already simple sugars or low in fibre, the digestion process will be shorter and they will be absorbed too quickly. This causes the pancreatic tissue to release an excess amount of insulin into the blood. Since the liver and muscle tissues only take up glucose gradually, the excess insulin-carried-glucose will by-pass the muscle and liver and be deposited in the adipose tissue where it is rapidly stored as fat.

This is where the quality and quantity of carbohydrates we eat comes in. I believe that by now you can see the danger in eating too much simple sugars or food low in fibre. The flip side to the coin is to eat complex carbohydrates as this will result in an intermittent release of glucose into the bloodstream which means that the pancreas will not release excess insulin into the bloodstream; which also means that most of the glucose will be stored in the liver and muscle tissues as opposed to being deposited as fat in the adipose tissue.

Our staple foods tend to be complex carbohydrates and that is great news but we definitely do not eat them on their own. Irrespective of how healthy they are, we cannot survive on carbohydrates alone. There are a number of ways in which we eat our staple food. For example, yam can be boiled and eaten with palm oil and pepper soup or yam when cooked, will be beaten to a paste to make pounded yam and eaten with ogbono soup (my favourite) or egusi soup, etc. Cassava can be used to make garri and eaten in a similar way. Brown rice can be eaten with stew, or made into jollof rice, or fried rice.

I mentioned above that the glucose we get from complex carbohydrates is slowly released into our blood stream. This is because it takes longer for our body to fully digest them (up to an hour). Well, it takes even longer when these complex carbohydrates are mixed with proteins and fat. In fact, when you eat carbohydrates with proteins, it takes about 3 to 4 hours for digestion to be completed.

The Nigerian staple food is clearly healthy to eat as they are complex carbohydrates. However, what we eat them with and how much we eat at any given time, also plays an important role in our weight management and overall well-being.

Look out for my future article on THE RIGHT WAY TO EAT TO BURN FAT! Until then, here are a few tips to follow:

• Eat moderately, not like there is no tomorrow. It does not matter how healthy the food is, if you eat too much, you will gain weight.
• When using Palm oil, choose that with little or no cholesterol and use it sparingly. Avoid palm oil or any other oil that is solid at room temperature.
• Eat at regular intervals – 3 to 4 hours and do not skip meals.
• Engage in a regular sporting routine so that you can balance out your input versus your output (depending on what your goal is).

Tejiri Orugbo
Certified Fitness Nutritionist
Certified Personal Trainer
Founder – http://gymhawk.com

Name: Mark Wahlberg (aka Marky Mark)
Date of Birth: June 5, 1971
Place of Birth: Boston, Massachusetts
Profession: actor, CK model

Name: Michael John Bergin
Date of Birth: March 18, 1969
Place of Birth: Waterbury, Connecticut
Profession: Model
Trivia: Considered to have been one of the first males to have achieved supermodel status

For  detail about product visit the address below :

http://323d4ldnocza0u8lmajeg41ogi.hop.clickbank.net/

I’ll show you in the article below why you’ve been doing the wrong types of exercises and eating the wrong types of foods.  Change just a few of these aspects and you’ll start to lose stubborn belly fat and get a flat stomach MUCH faster!

by Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer (CPT)

5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs

1. Many so-called “health foods” are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat… yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs. We’ll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I’ll show you the exact types of unique workouts that produce 10x better results below.

4. You DON’T need to waste your money on expensive “extreme fat burner” pills (that don’t work) or other bogus supplements. A special class of natural foods is much more effective. I’ll tell you about these natural foods and their powers below.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks… they’re all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that “ab contraption”… they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you’ll learn some of their secrets and what really works below.

For  detail about product visit the address below :

http://323d4ldnocza0u8lmajeg41ogi.hop.clickbank.net/

Name: Jull Weber
Date of Birth: 2 June 1978
Place of Birth: Bayamón, Puerto Rico
Profession: Dancer

Especially liked his work with Madonna; he appeared as sexy cowboy in her Don’t Tell Me video and as one of the Drowned World Tour dancers.

Here is a mint chocolate shake you can have in the morning.

Makes two servings.

3⁄4 cup 1% chocolate milk
1⁄2 cup low-fat vanilla yogurt
2 teaspoons chocolate whey-protein powder
1 frozen Peppermint Pattie
2 teaspoons ground flaxseed

“Non volevo essere duro, è che questa superfollia inizia a esasperarmi. Sprechiamo le nostre vite fingendo di poter cambiare il mondo!
Sto solo cercando di farci tornere in noi, tutto qui: e se mi sbaglio, se non siamo fuori di testa e siamo invece veri supereroi, allora come mai siamo otto adulti in costume seduti a un tavolo in una fogna, circondati da un lago di merda?”

Con queste parole rischia di chiudersi la leggenda della Sezione otto, non un semplice gruppo di eroi, e neanche un semplice gruppo di babbei, semplicemente il mio supergruppo preferito.

La Sezione otto appare per due volte al completo in quello che io considero il miglior fumetto seriale mai pubblicato: Hitman di Garth Ennis e John McCrea (e sul perché lo ritengo tale magari un giorno mi dilungherò su queste pagine, adesso non centra).
Ci tengo a precisare che si tratta si di una banda di perfetti idioti, ma non abbiamo assolutamente a che fare con l’accozzaglia di esseri inutili proposta finora in questa rubrica, per due motivi:
1- La sezione Otto fa riderissimo.
2- Diciamo che c’è della gloria di mezzo.

Ma vediamo i singoli membri che ne fanno parte.

Sixpack

Un omarello alcolizzato cronico che si presenta con una maglietta arancione, un passamontagna con un 6 appiccicato sopra, un mantello rosso e un minuscolo cappellino. È il leader della Sezione Otto.
Sixpack vomita un sacco, attacca i nemici con bottiglie rotte, e basta. Però ha più coraggio di tanti, tantissimi che si marchiano del nome di eroe.

Saldacani

Saldacani non dice mai una parola, questo perché il suo è un compito scomodo, allo stesso modo tiene sempre il suo volto celato da una maschera da saldatore.
Saldacani cattura dei cani, li uccide e li salda ai suoi nemici con una saldatrice. Come fa? Boh, è un potere no?

Con il suo aspetto enigmatico è sicuramente il membro che prediligo nel gruppo.

Il defenestratore

Il defenestratore è un energumeno silenzioso come Saldacani, diventato noto per aver gettato uno sbirro fuori da una finestra quattordici volte di seguito. Scendeva, lo riprendeva, lo riportava su e lo ributtava fuori.
Da allora si veste da motociclista e si porta sempre dietro una finestra per combattere il male e gli sbirri.

Bueno Eccellente

Altro energumeno, molto più laido però del Defenestratore, quando c’è l’azione Bueno si lecca i baffi, questo perché combatte il male con il potere della perversione, ossia violentando i suoi nemici.
Devo dirvi altro per farvelo apprezzare tantissimo?

Fuoco Facile

Fuoco facile (friendly fire in originale) è un po’ la coscienza della Sezione otto, infatti la citazione che apre questo annual è sua. È un omone vestito di rosso che lancia scariche di fuoco dalle mani.
Gran potere, se non fosse che colpisce sempre i suoi amici o se stesso.

Scatarr

Un tizio magrolino vestito di verde che tira dei gran sputazzi.

Tremor

Un vecchietto rincoglionito con un parkinson devastante il cui potere consiste nel confondere gli avversari col suo andamento.

Jean de Baton-Baton

Il classico stereotipo del francesino. Combatte il male col suo francesismo tirando colpi di baguette e collane di aglio.

Questi gli eroi. Questi i loro fantastici poteri.
Niente seghe mentali sull’uomo comune che decide di combattere il male (ricorda qualche – bellissimo- fumetto questa frase?), niente menate, la sezione otto è semplicemente un gruppo di perfetti idioti con tanto pelo sullo stomaco.
E grazie a questo si scontrano per due volte al fianco di Tommy Monaghan, il protagonista della serie, con entità demoniache. A differenza delle puntate precedenti del babbeo del giorno non vi dirò come finisce la storia di questa massa di deficenti, questo perché dovete leggervelo, gustarvelo, amarlo. Ok, prendere tutto Hitman (3 volumi da 600 pagine da 25 euro ognuno ristampati da poco per la Planeta de Agostini) non costa poco, ma fidatevi, merita ogni centesimo, perché di storie così divertenti e allo stesso tempo coinvolgenti dal punto di vista emotivo (sono pazzo? No, fidatevi) non ne trovate in giro.

Detto questo tutta la trippa di questo articolo, descrizione degli eroi compresa, era per dirvi che fra poco è Halloween, e quale migliore idea se non vestirsi da Tommy Monaghan e Sixpack come questi due geni qua sotto?
Probabilmente capiranno in due (se va bene) il travestimento, ma quei due vi rispetteranno tantissimo.

To do this you don’t need a heavy bag, but it is recommended. Find open space in the gym or at home. Then do the following…

- First get into a fighter’s stance (put your hands up by your chin and step back with your right leg). Punch ten times with your left hand.

- Punch once with your left hand, followed by one right cross (twist your hips, driving straight ahead with the right hand). Do this 25 times.

-  Perform the routine from the second step again, adding a roundhouse kick at the end with the left leg (raise your knee to just above your waist, pivot on your right foot and turn your body to the right so your left leg turns 90 degrees. Then snap your foot out.) Do this 40 times.

- Perform the routine from the third step again, adding a right hook at the end (twist your body, swinging your right hand to the left). Repeat the entire combination 45 times.

- Perform the routine from the fourth step again, then throw a roundhouse kick with your right leg. Repeat the entire combination for 50 times.

Then  rest, and repeat the whole thing again. This is harder then you would think, so be sure to pace yourself if you are new to kickboxing.

Please give feedback and tell what you thought.

Heute lernen wir, wie man sich ein Six-Pack antrainiert (Video bei YouTube gefunden).