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Super Foods for Super Abs

Excerpts from the book Action Hero Abs

It will always come back to this Ė 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. Donít 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. Iím 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 isnít a destination, itís 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.

Iím not saying exercise isnít 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!


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. Ainít it hard being tough when you have an upset stomach? Also, to avoid heartburn and indigestion, you shouldnít eat high fat foods too close to bed time either.

Chicken Breast

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

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. Itís 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; youíd 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 dayís 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.


Spinach is high in antioxidants, rich in vitamin A, lutein, vitamin C, vitamin E, vitamin K, magnesium, 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 Alzheimer's disease.

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 osteoporosis.

Studies have shown that onions and garlic may provide protection against esophageal cancer, colon cancer, breast cancer, ovarian cancer, and prostate cancer.

For lots more great food choices, exercises and lots more great information on getting great abs check out Action Hero Abs for sale at Amazon

Order the book Action Hero Abs at Amazon!

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