How to get 6 pack abs

May 12, 2013

  1. eat paleo
  2. sprintwork
  3. compound weightlifting movements
  4. intermittent fasting
  5. direct ab work
    • front lever iso holds
    • l-sits
    • hanging leg raises
    • vacuum holds & myo crunches
    • bicycles, ab roller
  6. hip flexor stretches
  7. posture

Photo: Daniella Segura

Good, healthy fats:

  1. MCT Oil. This oil is an extract from coconut oil and is easy for your gut to digest.
  2. Fish Oil
  3. Cod Liver Oil
  4. Animal fats
    • Beef fat (grass fed). Note: when buying grass fed, buy the highest percentage of fat you can
    • Duck fat
    • Chicken fat (schmaltz)
  5. Coconut oil
  6. Butter (grass fed)
  7. Extra virgin olive oil
  8. Ghee. This is essentially clarified butter and the best oil for cooking. Clarified means the water has been boiled off.
  9. Avacados and avacado oil
  10. Egg yolks
  11. Palm oil
  12. Cacao butter
  13. Tallow
  14. Lard

Other notable fats/oils:

  1. Nuts (in order of highest to lowest omega-3 content)
    • Walnuts, Macademia nuts, Pistachios, Hazelnuts, Pecans, Almonds
  2. Seeds
    • Pumpkin, Sunflower
  • Crock pot
    • Prepare potatoes and carrots the night before. In the morning, throw potatoes, carrots and a roast in a crock pot filled part-way with water and turn on. By the time you get home from work, it’ll be all ready to eat.
  • Chicken breasts in the oven
  • Hamburgers in a pan
  • Liver in a pan
  • Tuna (canned) salad
  • Cauliflower or broccoli – 10-15 mins on the stove
  • 3 baked potatoes – 350 degrees for 1 hour
    • note: it works great to save your chipotle bowl lids for baked potato oven use
  • How to cook corn on the cob in the oven – 1 or more ears
    • preheat oven to 350. cook directly on rack for 30 mins.

Foods High in Calcium
Foods High in Magnesium
Foods High in Manganese
Foods High in Potassium
Foods High in Iodine
Foods High in Iron
Foods High in Vitamin C
Foods High in Vitamin A
Foods High in Vitamin B12
Foods High in Vitamin K
Foods High in Vitamin E
Foods High in Vitamin D

  • Pork
    • 140-145 degrees
  • Chicken
    • in oven 160-165 degrees. Chicken on stove-170 degrees
  • Beef
    • Beef Chuck Roast: 145 degrees
    • Beef Shoulder Roast: 145 degrees (set oven to 375 & cook for 1.5hrs)
    • Filet Minon Beef Steak – 140 – 145 degrees
    • Steaks/burgers on grill: till the exact point when juices change from bloody to clear
  • Turkey
    • 170 degrees in oven. Set oven temp to 375 degrees

Foods High in Zinc

March 20, 2013

Zinc - boosts immune system

  • Calf liver, venison, beef, lamp, spelt, scallops, sesame seeds, pumpkin seeds, yogurt.

Complete list of Essential Vitamins and Minerals

(source: and

Foods High in Vitamin K

March 20, 2013

Vitamin K - necessary for calcium retention, protects bones from fracture, helps blood to clot, and protects arteries from calcification, and helps prevent liver & prostate cancers.

  • Kale, spinach, collard greens, swiss chard, turnip greens, mustard greens, brussel sprouts, parsley, romaine lettuce, broccoli.

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Foods High in Vitamin E

March 20, 2013

Vitamin E - protects against Alzheimer’s & prostate cancer, reduces free radical damage, UV protection.

  • Sunflower seeds, almonds, spinach, swiss chard, turnip greens, papaya, mustard greens, collard greens, asparagus, bell peppers.

Complete list of Essential Vitamins and Minerals

(source: and