RICKY DLS 英会話 blog

Hokudai Dori Street takes you from Sapporo Station all the way up into the depths of North Ward.� As of recent, soup curry eateries have popped up between North 12 and North 26 - so I renamed it soup curry avenue and it just got a very nice addition:� Crazy Spice at North 16.� Originally from Otaru, this is their first branch in Sapporo, and they did a great job in decorating the place and� hired an excellent chef as well.� I went there on their opening night a few days ago and was taken to a tropical beach shack for an hour or so.� Lots of straw, plants and the kind of wood you find in southern regions.� Most importantly, the food is fantastic!� I had rare lamb with lots of vegetables in an elaborate broth.� The only drawback was the waiting time of 30 min+.� But then again, I guess they probably did better than expected on their opening day.� The place was packed at 11 PM - that’s how long it stays open which is pretty unusual in Sapporo.� On another note, Rakkyo Brothers are closing their branch in North 26 tonight due to a lack of parking space, according to the manager.� It was a great place to eat and I’ll have to visit their branches in Shiroishi and Kotoni from now on.� A bit far …� Crazy Spice, North 16, West 5.� Phone # 011-7379048

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Rule #10: Stick to your plan

So now that you’ve been eating healthy and� doing specific exercises, are you close to your dream abs?� Crucial for success is that you stay motivated and determined.� Once you have achieved your desired level of ribbed abs it’ll be less difficult to keep them but it still won’t be easy.� It requires quite a bit of discipline from your part.� Remember the key points:� Eat a low-fat diet, do your daily ab exercises, and stay away from alcohol high in sugar.� Dream Beach opened today and I’m ready to show off my midsection, lol.� See you there!� I’ll upload some pics soon.� Send me yours OK.

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Rule #9: Raise your knees,� lift your legs

Now that you’ve been doing leg pull ins and ab wheel exercises for a� couple of� weeks, your abdominal muscles should be strong enough to perform the king of ab exercises:� knee raises and leg raises on the captain’s chair.� This workout targets your entire rectus abdominis (upper and lower abs) and the obliques.� The lower abdomen is a troubled area in most individuals and the captain’s chair exercise is among the few effective methods to strengthen and flatten it.� This is how it’s done:�

1. Stand on chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Keep your back in neutral position (not arched) and remember to exhale as you lift your legs up, inhale as you lower them.
4. Slowly lower back down and repeat for 10-15 reps.

Once you get the hang of knee raises, keep going with leg raises (do not bend your legs).� From my personal experience, this is the single most effective abdominal exercise.� Once your abs are strong enough, this should be the exercise you start out with since it works your entire abdomen.� � If you don’t have access to a captain’s chair, buy a pair of straps and adust them somewhere in your home (see picture).� You’ll get the same benefits.

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Rule #8: Count fat grams

Counting calories may help you lose weight, but if you want a lean abdomen you have to start counting fat grams in order to avoid foods loaded with fat.� Over the past few years Japan has caught up on labeling foods and hence it has become a lot easier for health-conscious individuals to navigate their way through the labyrinth of nutrition.� White rice and pasta are high-carb, low-fat foods, they are great energy-boosters and help you stay lean at the same time.� Canned tuna fish is low-priced and easy to store.� Before eating it I recommend to wash it thoroughly, using a colander, in order to get rid of chemicals (preservatives) and salt.� Generally speaking, salt should be used with caution as it retains water in the body i.e. bloats you and makes you look bigger.� I have already talked about the benefits of low-fat fish in earlier posts.� And if you just have to have liquor with your dinner - make it white wine or shochu if you want your abs to come out.

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Rule #7: Get your beauty sleep

Research suggests that lack of sleep causes an imbalance in certain hormones which in turn stimulates your appetite.� The increased food intake results in accumulated belly fat because that’s one of the first places body fat is stored - first place in men, third place in women, to be exact.� Hips and buttocks come in first and second as far as fat storage is concerned in women.� Now, how much sleep someone needs differs from person to person.� Some of my friends are perfectly fine with six or seven hours of sleep, whereas others need their eight hours of sound slumber.� Personally my body and mind work best at 7.5 hours of sleep.� Whether you’re an early or a late riser, what’s important is a regular sleep pattern i.e. going to bed and getting up at the same time every day.� That guarantees balanced hormones that won’t interfere with your appetite.

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� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � Rule #6:� Don’t skip breakfast

Many people erroneously think that skipping breakfast will help them save calories.� What it actually does is slow down your metabolism thus making you gain weight more easily.� Set aside some time for a healthy breakfast each morning and you’ll soon feel and see the difference:� increased energy level and a leaner body due to a faster metabolism.� Here’s my favorite power breakfast:� I start out with a cup of cottage cheese topped with fresh pineapple cubes.� My second plate are six scrambled egg whites mixed with pico de gallo, also called salsa mexicana or Mexican sauce� (here’s the recipe).� Personally I use red onions instead of yellow or green ones, and if you don’t like spicy food you can replace the jalapeños with green bell pepper.� And for my Japanese readers, it’s no sin to leave out� the� fresh coriander (cilantro) although to most Mexicans that would be a misdemeanor!� I finish my super-breakfast with a protein shake (just mix protein powder and low-fat milk).� This kick-starts my day and gives me lots of energy.

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Rule #5: Work your lower abs

Seated leg pull ins are a great way to work your lower ab muscles.  Exercise Advice: Sit on a flat bench with your legs off the end. Place your hands to your sides, grasping the edge of the bench with each hand. Extend your legs straight out and lean your back at a 45 degree angle. Bring your knees in toward your midsection, making sure that your abs are doing the work in a slow and controlled fashion. Return to the starting position.

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Rule #4: Use Pam Spray

The twisted thing about abs is, even if you do 800 abdominal twists, 500 crunches and 200 knee-raises a day - they won’t come out i.e. be visible unless you eat the right kinds of food.� Bottom line is: GO LOW ON FAT.� Fry all your foods with PAM spray - or any similar fat-free cooking spray.� Olive oil� is healthy and won’t contribute to heart disease, that much is true.� But it is� still 100� % fat,� keep that in mind!� � Separate egg white from egg yolk and eat only the whites.� Skip salad dressing, especially rich dressings like ranch or thousand island.� Use lemon instead.� Skip mayonnaise.� As for toppings, stay away from parmesan cheese and croutons as they both are high in fat.� Use sauces in moderation and avoid some sauces at all, like cheese and cream sauces.� Tomato sauce is a healthy alternative.� Buy low-fat milk instead of whole milk.� I recommend Lawson’s and 7/11’s own-brand milk.� They contain less fat grams than most other brands.� Nowadays Japanese supermarkets have some very good no-fat yogurt brands on their shelves.� Go for them.� As far as� artificial sweeteners� are concerned, there has been a controversy about whether they pose health risks or not, and I do not recommend them.� Skipping sugar at all is better.� Little by little your taste buds will get used to the decreased sweetness.

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Rule #3: Eat Sushi

In Japan, washboard stomachs of Western� athletes are� not associated with sushi, but you’ll be surprised to hear that many of my� body-conscious friends overseas swear on sushi as a counterpart to Western low-fat choices like turkey breast or canned tuna fish.� My� friend and former kickboxing teacher� Tonatiuh (see picture) and I used to binge on sushi after tough workouts, and it always paid off� as lean muscle.� Recommended sushi are all low-fat versions, like tuna and most seafood.� California roll (cucumber, crab, avocado) is an all-time-favorite as well, tiny amounts of avocado don’t do much harm.� Roe is high in fat, you may want to eat roe sushi in moderation.� Tonatiuh clearly did his homework:� He� won the title of Mr. Mexico in 2005 and 2006 and is currently Mr. Universe in his category.

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Rule #2: Get an Ab Wheel

The abdominal exercise wheel works your entire midsection and is easy to use and transport.� This is how it works:� Kneel down and grip the wheel at both sides.� Put the wheel on the floor and slowly� roll forward and backward.� Start out with a few repetitions per set.� Do as many as you can.� Go for the burn, in bodybuilding lingo.� As your abs get stronger, keep increasing repetitions and sets.� Great to use while watching a home movie:� Do a set during each commercial break.

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