Losing weight and maintaining a lifestyle of fitness is not an easy task. I will post advice from experts and people who have succeeded in their fitness goals, along with tips and articles that may be helpful in providing information that will get you on your way, to reaching your goal for a fit, healthy and wiser you.
-FC
Almost everyone loves tea. This delicious as well as healthy drink has been around for ages. Tea comes in a rich array of types and flavors. Whether you drink your tea hot or cold, you are sure to have an enjoyable healthy drink.
Tea Benefits
Tea has many beneficial properties one of which is flavoniod antioxidants and we all need those to keep our bodies in healthy working order. The antioxidants in tea can help protect the body from the affects of free radicals which can damage cells.
Some of these antioxidants have proven useful as anti-allergic, anti-viral, anti-bacterial and anti-inflammatory agents, as well as helping to boost the immune system.
Tea is helpful in weight loss and the protection against Alzheimers, heart disease and may help lower the risk of some types of cancers. Tea also has fluoride, which is great news for your teeth and bones. Therefore, the next time you just want a nice drink of tea remember it is good for your body as well as being appetizing.
Actually, after water, tea is one of the most common consumed drinks. No matter whether it is black, green, white, Oolong or herbal teas. All of these different types of teas offer their own special tastes and health benefits.
All tea grows on a white flowering evergreen tea tree. Every bit of real tea comes from the same types of Camellia Sinensis trees better known as tea trees. Tea trees are harvested year round.
Most of the tea tree plants resemble a bush from being pruned, however if left to grow wild it reaches a height of nearly thirty feet.
Here is a list of the types of tea and some of their benefits:
1. Black Tea - Black tea is helpful by affecting the levels of stress hormones thereby aiding in a quicker recovery time from the stresses of daily life. It also lowers the risk of heart attacks. Black tea is helpful as a diet aid.
2. Green Tea - Green tea can protect against several different kinds of cancer, such as lung, breast and prostate cancers. It is also useful as a diet aid since it speeds up the metabolic rates while speeding up the fat oxidation. This offers a feeling of increased energy.
3. White Tea - White tea has more anti-bacterial and anti-viral agents than Green tea, while being generally comparable to Green tea. White tea is actually immature tea and has a fuzzy silver coloring. White tea also contains a stronger content of anti-oxidants that defends against cancer causing cells better than any other tea.
4. Oolong Tea - Oolong tea tastes more like green tea than black tea. It has a strong flowery taste that is a little on the bitter side, but surprisingly it leaves a pleasantly sweet aftertaste. It is helpful as a diet aid, while it also helps prevent skin damage and enhances the function of enzymes because of its anti-oxidant properties.
5. Herbal Tea - Herbal teas are the blending of flowers, seeds, leaves and roots from plants. They are not true tea, as they don't come from the evergreen tea tree. To be fair I need to say that all teas are herbal as they all come from plant source.
Actually, herbal teas offer a much wider assortment of flavors and health benefits than most other real teas. There are a lot of claims made about herb tea and its benefits. We hope to be able to sort out these claims and report to you what works and what doesn't.
A strenuous few weeks of hardcore training awaits you, so why not make your life a little easier by dropping that extra weight on your belly (they’re going to make you carry a bunch already). If you need to trim up and shed some fat, then this diet plan will definitely help.
One of the many problems with diets is that people make them complicated when they don’t really have to be. One person is telling you to watch your serving portions and the other is asking you to count your calories; that’s all a bit of a headache if you ask me. This diet is for non-vegetarians, however, vegetarians can use it too by tweaking and substituting things here and there (i.e. legumes for meat, etc).
Assuming that we have 8 weeks before “ship off,” let’s get started by cleaning out your fridge and cupboards! Make sure all boxed and packaged items are trashed. All those wheat thins, low fat oatmeal raisin cookies, and carb-filled pancake mixes must vanish.
Toss out anything colored beige that is boxed or wrapped in plastic: bagels, wheat bread, tortillas, oats and such. Yes, I know that whole wheat, millet, barley, and oats have fiber and protect your heart, colon, arteries, etc. but they also carry three nasty anti-nutrients that can cause havoc if consumed in abundance.
You want to replace beige food for more dark greens and colorful fruit, being careful to eat more greens and vegetables than fruit. Fruit can be problematic when it comes to losing fat because it is extremely easy to overeat.
A quick little explanation: beige foods (grains) tend to be very high in sugar (referring to the breakdown of carbs and glucose), spiking insulin higher then you want it to be. Chronic grain consumption can cause fat gain effortlessly. In order to stop this, we need to avoid high insulin spiking foods, which mostly come from grains, but also from sweets and refined carbs.
I know what you are thinking (it’s the same question I get asked everyday), “so what am I going to eat then?” Those who usually ask aren’t very good cooks or haven’t made anything other than a peanut butter and jelly sandwich (much like myself before I learned the benefits of cooking fresh meals). In order to help you out, I put together this brief list of meat, nuts/seeds, vegetables, and fruits to broaden your horizon in the world of real food:
Notice that these are whole foods and are not processed or refined. Now its time to put it all together and make some tasty meals. To the right you’ll find a few samples to get you started that have good sources of proteins, carbs, and fat.
BREAKFAST
Option 1:Almond-Meal
½ cup of raw almonds
½ cup of water
1 medium-sized apple
Mix in a blender. Pour into pot to simmer.
Option 1:Tuna Salad
1 ½ can of tuna
Black olives
Jalapenos
Avocado
Tomato
Onion
Lettuce
Toss it all together. Add oil and vinegar to taste.
Option 2:Chicken & Veggie Stir Fry
Chicken
Red cabbage
Mushrooms
Beets
Green squash
Grill the chicken with coconut oil and seasoning of your choice. Stir fry the rest with coconut oil, salt and pepper.
Snack (if needed)
Option 1:1-2 Hardboiled eggs
Option 2:Apple with almond butter
Dinner
Option 1:Beef Ribs (oven)
Beef ribs
Green collards
Mushrooms
Asparagus
Cook the beef ribs in the oven with pepper, sea salt, and basil. Stir fry the green collards, mushrooms, and asparagus with coconut oil, salt, and pepper.
Grill the Carne Asada. Mix the rest of the vegetables into a salad with oil and vinegar dressing.
Get the idea? Get creative with your meals! Learn how to throw a nice mix of protein, carbs, and fats together and watch your waistline shrink. Lose the fat now and boot camp will be a breeze, well, maybe not a breeze but you will be lighter and more agile than before. To perform your best you need optimal nutrition. Drink plenty of water, avoid empty calories such as sweets and baked goods, and refrain from reaching for that whole wheat bagel with cream cheese!
Why on earth would you want to train with cannonballs with handles, duffel bags filled with sand, or a bat that weighs 30 pounds? The answer: To make you the strongest, leanest, and toughest SOB possible.
Kettlebell, Sandbag, Heavy Club, Rope, Sledgehammer, and Macebell training all have one thing in common: they're Unconventional Fitness Training (UFT) techniques used by the toughest of the tough to build massive strength, bone-crushing power, un-ending endurance, and rock-solid muscle. They're used by military and law enforcement personnel, professional combat athletes, and those looking to get extraordinary results from their training. Needless to say, MMA fighters looking to take their performance to the next level MUST look into these methods if they're serious about winning.
Unconventional Fitness Training methods have proven results. Some were developed recently for specific combat sports (such as Battle Rope training for professional football players), while others were developed hundreds of years ago and are now utilized as core training methods for large military forces (such as kettlebell training and Russian soldiers). Some have even been used for THOUSANDS of years and were developed by warriors to enhance their strength and stamina for combat (such as ancient Indian warriors with Indian Clubs, Heavy Clubs, and Macebells).
Each training method offers MMA fighters the opportunity to build real strength and power while also increasing
their endurance and stamina to super-human levels. But beyond those objectives, these methods offer enhancements to your agility and resiliency, after all, increased strength and conditioning means nothing to a fighter who is immobile, inflexible, and lacks the grip strength to open a jar of baby food. Each component of physical fitness is necessary to ensure victory in the ring.
The following Unconventional Fitness Training Methods will aid in all of the above while also getting you shredded (imagine your opponent being mentally beaten before the match even starts when he sees the crazy pile of muscle on the other side of the ring). Here's a list of Unconventional Fitness Training methods and what they can do for your training:
Kettlebells: Kettlebells are a staple in every Unconventional training regimen. The American Council of Exercise (A.C.E.) put together a study on the efficiency of a simple kettlebell workout to increase one's conditioning level. It found that during a simple 20-minute kettlebell workout involving kettlebell snatches and presses, participants burned 20 calories a minute (400 during the twenty minute workout). Not bad considering it's not a thousand dollar piece of equipment or joint-pounding roadwork. Click Here for Kettlebell Workouts.
But beyond conditioning and cardio (attributed to the full body, ballistic movements involved in kettlebell exercise), kettlebells can help you build massive strength and power. Why else would the 48kg (106lb) kettlebell exist? With kettlebell training you can enjoy all the benefits of Olympic-style quick lifts, the snatch, clean, jerk with other ballistic exercises like the swing and juggling. All of which will build a tremendously strong and lean body with the added benefit of grip strength and back, and hip mobility, perfect for fighters.
Sandbags: Sandbag training can help you do anything: increase your conditioning level, boost your overall strength, and give you an iron grip (not to mention a new-found ability to stop flood waters like a champ). If you're looking to gain unreal grip strength that will help in every martial art and combat sport, then sandbag training is for you. Sandbags can offer a nice variety in your training regime and (depending on the brand of sandbag), have adjustable weights which will allow you to work on strength, power, and conditioning all in the same workout.
Sandbags are perfect for combat training because they give you that dead-weight feel of an opponent, especially when you get into the heavier sandbags (125lb+). For your conditioning purposes 50-80lbs is all you'll need. Click Here for Sandbag Workouts.
Battle Ropes: The rope is a brutally effective fat burning and conditioning tool that will set your lungs on fire within seconds of starting each set. If you thought you needed to run or do steady state cardio (which is an antiquated notion these days), then you've got another thing coming with rope training. You can use rope training (also known as battling ropes or battle ropes) for pulls, slams, climbs, waves, dragging, and a million other exercises, all of which will get you sweating while helping you build killer grip strength at the same time.
Complete a few timed sets in between other unconventional training methods or finish your workout with some battle ropes, either way, you're in for a workout that's gonna finish you before you finish it. Click Here for Battle Rope Workouts.
Heavy Club: One of the best ways to build grip strength while increasing full body power is training with heavy clubs. Heavy clubs are a variation of Indian Clubs, but offer more full body strength building benefits. You will build some serious shoulder, core and forearm strength on a healthy diet of heavy clubs. Like most of the unconventional fitness training methods, it will increase your flexibility and mobility greatly as well. Click Here for Heavy Club Workouts.
Macebell: How do you make a heavy weight feel even heavier? Put it at the end of a four foot pole and swing it around! The Macebell is a tool that has been used for thousands of years by the greatest wrestlers in the world. It is an odd-looking tool that always grabs the attention of anyone who sees it (especially when it's in use). Very weapon-like in style, the Macebell is an unbelievable strength and conditioning tool which will help you build a ridiculously strong core, mobile and flexible shoulders, and the grip strength of an ape.
There aren't a ton of exercises you can do with a Macebell (unlike the sandbag or kettlebell), so it's a good thing that each one can destroy your whole upper body. Let's take the 10-to-2 exercise for example. This exericise requires you take the Macebell over one shoulder and then swing it behind your back to the other shoulder, ending each rep by pausing with the Macebell pointed at 10 o'clock or 2 o'clock. The strength and technique you'll build from this exercise will have immediate benefits on your throwing power (such as Juijitsu Shoulder Throws). Click Here for Macebell Workouts.
Bodyweight: The ability to control your body (and therefore your movement) is important for anyone who will be put through a variety of positions and movements (such as fighters). They will need to have the strength and ability to get in and out of them at a moment's notice. Bodyweight training (also known as calisthenics) can do just that.
Not only will you be able to build explosive power and strength (through exercises like clap push ups, burpees, and kip ups), you'll also be practicing balance and control (though exercises like handstands, pistol squats, and one-handed sprawls). Another great benefit is the ability to perform bodyweight training anywhere at any time with no equipment needed. Click Here for Bodyweight Workouts.
Rings: There's a reason why people admire the capabilities of gymnasts, they have it all: strength, agility, power, and leanness. And what do they use for their training (and in some Olympic events)? Gym rings. Work your way up to an iron cross using gym rings and rest assured that you will be one strong and lean piece of iron. Of course, simple exercises like push ups, rows, pull ups and muscle ups will do just fine. Build strength incrementally by changing the position of the rings or by adding a weighted vest to your training regimen, or use more difficult versions of each exercise (for push ups or body rows, you can use a plyo box or bench to elevate your legs).
Unlike some fancier (and much more expensive) pieces of strap hanging equipment, gym rings are very affordable and offer dozens of different exercise variations. On exercise that's great for fighters is called the Lawnmower Extension. Use this explosive exercise to drastically improve your groundwork. Click Here for Ring Workouts.
Sledgehammer: If you're ready for a conditioning workout, but also want to take some agression out (but don't have time to jump in the ring for a sparing session), sledgehammers offer the next best thing. There's nothing like the feeling of slamming something (tires, bricks, etc) with a heavy hammer. While performing this version of therapy you will be achieving a powerful core while quickly improving your grip strength. Sledgehammer training is great with timed or interval sets.
Alternate between sets of sledgehammers and ropes for an intense burn that will have you tapping out. Any sledgehammer will work, but when you're ready to get serious, look for Torque War Hammers. These American-made monsters weigh from 12lbs to 150lbs and feature welded components (which are very important for avoiding broken-off, projectile sledgehammer heads). Click Here for Sledgehammer Workouts.
Indian Clubs: While most of the unconventional training methods deal with strength, power, and conditioning, Indian Clubs focus on joint mobility, specifically in your shoulders, elbows, and wrists. If tight, sore shoulders are an issue for you, than look no further. Indian Clubs have been used for thousands of years to increase flexibility and strength.
This is one of the best warm ups, cool downs and active recovery methods available. Just a few short sessions and you will feel the difference in your range of motion. Pat Miletich, 5 time Ultimate Fighting World Champion, attributed his shoulder recovery (after over 40 professional fights) to training with Indian Clubs, and now incorporates the methods to the Miletich Fighting Systems. Click Here for Indian Clubs Workouts.
The best way to start with unconventional fitness training is to pick one or two methods and build a workout plan based on them. You can also view complete four and six week programs in the Workout Plan section at http://mymadmethods.com/workout-plans, which also includes step by step workouts and exercise instructions. If you're looking for any of this gear, the http://www.mbodystrength.com/products.html online store contains every piece of equipment discussed in this article.
Below is a sample strength and conditioning workout for a beginner. Don't be fooled by the term "beginner." This workout is brutal and will get your heart pumping and sweat flowing at any level. It simply means that the exercises are easy to learn. Try this routine a few times and you will be amazed at the benefits that just a handful of these amazing tools have in store.
Workout Routine Mistake #1 - Exercise When You Have Pain
Many people get into the groove during exercise and forget about some key principles for safe and effective workouts. Exercising when you have pain is one of them, and it's the fastest way to develop a serious or persistent injury. Minor aches and pains can easily become chronic overuse injuries that plague us for years. If you feel pain during exercise, stop, rest and look for the cause of the pain. Sometimes all you need to do is make some minor adjustments to your equipment or body position to eliminate pain.
For example, if you are hiking and feel the telltale burning sensation of a blister developing on your heel, immediate treatment may prevent the problem altogether. Letting it progress may lead to a painful and long-lasting blister than might take you off the trail for a week or more. Pain is your body's way of warning you of a problem. Pay attention and you will often find you can quickly recover and return to training faster than if you push through.
Workout Routine Mistake #2 - Ignore Your Medical Conditions
It's important to respect any medical conditions or physical limitations you have and select a workout routine that accommodates them. Ignoring a heart condition or joint disease during exercise, for example, can backfire and make your condition worse. Most physicians encourage exercise as a way to manage many chronic conditions and will work with you to set up a program that is right for you. If you have any health issues, talk with your doctor or work with a qualified personal trainer to make sure your workout is helping and not hurting you. Ignoring a health condition when you exercise doesn't make it go away, but it could make it worse.
Workout Routine Mistake #3 - Do The Same Workout Routine Day After Day
To excel at a skill, you need to practice it. However, doing the same workout routine all the time can increase you risk of injury as well as lead to muscle imbalance, weakness and just plain boredom. It's important to vary your workout routines from day to day and season to season. Cross training, combining endurance and speed training, and adding weight training or yoga are all great ways to maintain a high level of fitness without overstressing certain muscle groups.
Workout Routine Mistake #4 - Never Take A Rest Day
Rest is an often overlooked part of a workout routine for effective training. If you don't plan rest or schedule recovery days into your training, you actually limit your ability to train. Your body gets stronger after exercise stress, so you need to allow down time for the rebuilding of muscle tissue. An effective training program will have regular periods of rest and recovery. This allows you to adapt to the exercise -- you return bigger, stronger and faster. Rest also allows you to recover mentally and emotionally and avoid exercise burnout.
Workout Routine Mistake #5 - Ignore Proper Form During Exercise
No matter what sort of workout routine or exercise you enjoy, using incorrect technique not only reduces the effectiveness of the workout but puts you at greater risk for getting injured. Take time to learn proper technique whether you are lifting weights, doing yoga, running or swimming. Even if you have been playing a sport for years, you'd be surprised at what you can learn by taking a lesson or meeting with a personal trainer for a refresher session.
Getting the most from weight lifting requires proper form, controlled movements and the right amount of weight. Lifting weights that are too heavy for you is a set-up for injury. If you can't maintain proper form while lifting, the weights are too heavy for you.
Exercising when you are fatigued is another easy way to get sloppy with your form. When you are tired, it's much harder to maintain proper technique and stay focused. Mental fatigue can put you at risk, particularly if you are cycling or running, as you may be more likely to ignore surrounding traffic and road conditions.
The health benefits of mushroom include relief from high cholesterol levels, breastcancer, prostrate cancer, and diabetes. It also helps in weight loss, increasing immunity.
Almost all of us are familiar with mushrooms and their miraculous and magical powers. Particularly those who have read or heard a lot of fairy-tales such as Alice in Wonderland, Three Bears and a Baby etc. or those who have been playing the Super Mario Brothers.
You have seen mushrooms making somebody big or playing shields against the dreaded monsters. Actually, these are just symbolic representations of the actual health benefits of mushrooms. Believe me! They can really make you big and protect you against diseases and infections, as they are full of proteins, vitamins and minerals, amino acids, anti biotic and anti oxidants. Mushrooms are edible fungi bearing a common scientific name
“Agaricus”, having different names for different species. They are essentially Saprophytes, the organisms (plants without chlorophyll) which thrive by extracting nutrients from the dead and decaying plant and animal matters.
They vary greatly in their color, texture, shape and properties.
The health benefits of mushroom include the following:
Cholesterol Levels: Mushrooms themselves provide you with lean proteins as they have zero cholesterol, fats and very low carbohydrates. The fiber and certain enzymes in them also help lower cholesterol level. Moreover, the high lean protein content in mushrooms helps burn cholesterol when they are digested.
Breast Cancer & Prostrate Cancer: Mushrooms are very effective in preventing cancer of breast and prostrate due to presence of Beta-Glucans and conjugated Linoleic Acid having anti carcinogenic effects. Out of these two, linoleic acid is particularly helpful in suppressing effects of estrogen. This estrogen is the prime reason for breast cancer in women after menopause. The Beta-Glucans, on the other hand, inhibit growth of cancerous cells in cases of prostrate cancer. Selenium in mushrooms is very effective in inhibiting cancerous cells.
Diabetes: Mushrooms can be an ideal low energy diet for diabetics. They have no fats, no cholesterol, very low carbohydrates, high proteins, vitamins and minerals, a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help breaking down of sugar or starch of the food. Again, they are known to contain certain compounds which help proper functioning of liver, pancreas and the other endocrinal glands, thereby promoting formation of insulin and its proper flow. Diabetics often suffer from infections, particularly in their limbs, which tend to continue for long. The natural antibiotics in mushrooms can help protect them from this dreaded situation too.
Immunity: Ergothioneine, a powerful anti oxidant present in mushrooms is very effective in giving protection from free radicals as well as boosting up immunity. Mushrooms contain natural antibiotics (similar to penicillin, which itself is extracted from mushrooms) which inhibit microbial and other fungal infections. They also help heal ulcers and ulcerous wounds and protect them from infections. A good combination of vitamins A, B-Complex and C, found in mushrooms also strengthens immune system.
Weight Loss: Would you believe me if I say that a totally lean protein diet is ideal for losing fat and building muscle mass? Perhaps no! But it is true. A lot of fats are burnt to digest (break-down) proteins in the food, more so when the protein is accompanied by a very low carbohydrate, zero fats and cholesterol and a good amount of fiber. This is exactly what mushrooms offer.
Other Benefits: Mushrooms are the only vegetable and the second known source (after cod liver oil) to contain vitamin-D in edible form. They are rich in calcium (good for bones), iron (benefits in anemia), potassium (very good for lowering blood pressure), copper (anti bacterial) and selenium (very good for health of bones, teeth, nails, hair and as an anti oxidant). The best source of selenium is animal proteins. So, mushrooms can be the best choice for vegetarians to obtain selenium.
Few Words of Caution:
Let me put it very straight without any word of condolence. Mushrooms can even kill! Most of the mushrooms are not edible, are highly poisonous and look strikingly similar to their edible counterparts. Even certain edible mushrooms can go poisonous depending upon the substance they grow on. Don’t ever try picking them up from woods unless you identify them very well. Do not trust on the unknown vendors too. Always trust sealed products from reputed companies or those which you grow yourself under controlled conditions after buying their seeds (called spawns) from trusted source. Because a single poisonous mushroom among others can send a whole lot of people to coma, induce severe poisoning symptoms, nausea, vomiting, convulsions, cramps, insanity or worst, can kill them. Avoid eating discolored mushrooms or those which are different in color than the characteristic color of their species.
Trainer Corey Beasley trains a host of professional MMA fighters out of his unconventional gym in Orange County. He knows how hard they push themselves to perform; he also knows the most common mistakes they make when trying to be the best. Fortunately, he has the solution.
These days it seems like MMA is everywhere! TV, magazines, clothing, gyms and more. Mixed martial arts has evolved into the fastest growing sport in the world, but I believe it is still in its infancy and athletes (coaches) are still trying to figure out the best way to juggle all the aspects of training needed to compete.
MMA is a complex sport that involves many different art forms. Fighters are forced to balance all aspects of their fight training, including boxing, Muay Thai, kickboxing, wrestling, jiu jitsu, drilling, technique, sparring and more. On top of this, they also need to fit some type of strength and conditioning plan, pay their bills, eat, sleep, and manage to squeeze in a personal life (family, friends, kids, etc).
Bottom line: there is a lot to deal with and overtraining is a huge problem.
In other professional sports, like the NFL or the NBA, athletes are guided through very specific workouts, practices, recovery techniques, nutrition plans, and more. There are millions of dollars riding on their performances and they do everything possible to perform at the highest level.
I spoke with a Pro Bowl Linebacker from the New England Patriots, he said “There are 50 guys competing for my position every year. They are younger, faster and hungry. I have to stay on top of my training all year, or I will be out of a job.”
As the fight world develops, the talent pool naturally grows with it. The amount of fighters that exist today versus 20 years ago is staggering. As the talent pool grows, it forces the athletes to improve or they risk being weeded out. The days of just being a tough bar brawler are gone. Today’s MMA champions are evolving into 24/7 athletes, like the NBA and NFL, where off season training, nutrition, and recovery are becoming vital to their success.
Unfortunately, there are still a ton of guys (and girls) out there that are inconsistent, misguided, uninformed, and are not performing up to their full potential. In my opinion, overtraining is one of the biggest problems right now in MMA. Guys train 2-3 times per day between skill sets, runs, and resistance training. There is little to no coaching or guidance for nutrition, program design, or recovery techniques.
I had a new guy come in this morning. He is relatively new to the sport and said that he sparred in the morning, had jiu jitsu after, went for a four mile run, then lifted weights at night. I like his ambition but he is asking for disaster.
So, without going into the all the details of training, I am going to explain the three main mistakes that I see MMA athletes make during their training.
MMA fighters do a high volume of work every week. Drilling, sparring, mitts, bag work, and other aspects are intense and they are all taxing on the body. If you are going to add a strength and conditioning plan on top of that volume of work, it has to be well thought out and compliment an existing plan. Way too many trainers, athletes, and coaches create programs from scratch, hearsay, YouTube videos, or past experience. Their main goal is simply to work hard, without taking other aspects of the fighters’ training or life into consideration. John Hinds said, “Any trainer can crush you, but only the good ones can heal you as well.”
If a fighter has been doing two workouts per day for a month straight, has poor nutrition, doesn’t sleep much, and is stressed out, the last thing he needs is a ball-busting, crusher workout that is just going to break him down even more. Remember, these guys are punching each other in the face, taking each other down, and tying each other into knots. They are always banged up somewhere.
So, my philosophy is this: vary workout intensities based on the fighter’s ability level, training load, lifestyle, and fight training schedule. I split my workouts into three groups: red, yellow, and green. I learned this simple system from Geoff Myers, who has become an invaluable part of our team.
Here’s a quick breakdown:
Red Workout: This is an anaerobic, high intensity type workout that everybody loves. They are usually shorter workouts with intense bursts of effort. The fighters’ heart rates are high, lactic acid builds up quickly, and the intervals are typically 30 seconds or less.
Yellow Workout: These workouts are still tough, but do not red line the athlete’s heart rate. They typically involve exercises lasting between 30 seconds and 5 minutes. They are medium intensity workouts or circuits; the athlete is working hard but can maintain their intensity for a period of time.
Green Workout: These are a low intensity, longer duration workouts that last longer than 3 minutes. Common examples involve jogs, swimming, biking, light bodyweight drills, etc. The idea is basically to get the blood flowing and help the body recover. These types of workouts are great for homework.
By assessing the fighter’s training schedule, you can vary their workout intensity to help them make progress without overtraining. Remember, your goal with strength and conditioning should be to stimulate, not always annihilate.
Mistake #2: Train Hard, Train Often
The lack of sleep, improper nutrition, and short rest periods leave athletes tired, vulnerable to injury, and eventually burned out.
Along with varying training intensity, there are many other factors that affect a fighter’s performance and health. Stress reduction, proper nutrition, sufficient sleep, and other recovery techniques are vital to a fighter’s health and performance over time. Like I said before, most of these guys already train too much, are banged up, and are nursing some type of injury. The “more is better” mentality usually leaves them tired, injured, or burned out if it is not addressed.
The more they can do to speed recovery and avoid injury, the better.
Mistake #3: Lack of Consistency
Developing the skill, strength, speed, and conditioning for an elite athlete builds progressively over time. Too many fighters train for a few weeks leading up to a fight, then take a vacation for a month.
It’s the old rabbit and the hare analogy that everyone has heard, but very few actually apply. As MMA evolves, the “rabbits” will be exposed. Being talented or tough will only last so long and developing a consistent work ethic will separate the winners from the losers. Skill and strength are not built in a few weeks; it takes years to develop a foundation of strength and skill and constant tuning to develop that power into a refined champion.
NFL guys talk about it all too often. There are hundreds of guys fighting for a position every year. A missed step, dropped pass, or a split second in try outs can mean the difference between millions of dollars and watching the game on TV. As fighting evolves, the most consistent guys that have built solid foundations and good work ethics will rise to the top. It’s how a sport evolves, and the MMA talent pool is growing rapidly!
9 Tips to Get Your MMA Training on Track
Tip #1: Get a Plan of Attack.
You’ve got to plan your training. Write down your goals, your priorities, your responsibilities (work, spouse, kids, etc), talk to all parties (spouse, coaches, etc.) involved and then organize your week. This takes some trial and error, but proactively attacking your week versus simply reacting to it always leads to learning and improvement.
Tip #2: Commit to It.
Taking the time to set goals and make a plan is one thing. Applying it, walking it out, and making it happen is another beast. Life will always throw challenges your way. Make sure to take the time to assess “why” you are training so hard, otherwise, little distractions will knock you off course. It may be easy to stay focused if you have a fight schedule, but how consistent are you with nothing set?
Tip #3: Get in the Gym.
Strength and conditioning is essential, but beware! Not all workouts are created equal. Make sure to find a good coach that can help you develop a plan that fits your needs, schedule, and helps you reach your goals. It doesn’t matter if you can bench press a house or throw 300 lbs over your head 100 times. MMA requires mobility, stability, strength, speed, and power that can be maintained over time and in a variety of positions. It is a unique set of demands that most programs never address completely.
Tip #4: Take Time OFF.
Stress (training, workouts, etc) breaks the body down. You become stronger and build back up during times of rest. Taking time off is vital for your body and mind! Being fresh and prepared for one workout a day is more beneficial than forcing three and not retaining anything and performing like crap. Take a day or two off every week and at least one week off after a fight.
Tip #5: Get 8-9 Hours of Sleep.
Your body does amazing things when you sleep well. If you are not sleeping, then make this the highest priority. Sleeping allows your body to repair itself. I know you’ve heard it a million times, but make it happen.
Tip #6: Start Tracking What You Eat.
Food is fuel, period. Feed your body good fuel and it will perform better. Stronger bones, quicker muscle recovery, strength, reduced inflammation, higher energy levels, and many other benefits come from eating healthier. One of the easiest ways to change your eating is to become conscious of everything that goes in your mouth. I’m not a psychologist, but somehow writing it down makes you see the difference between what you thought you were doing and what you were actually doing. Write it down!
Tip #7: Do Some Type of Myofascial Release.
Foam rollers, massage, ART, sticks, balls, etc. are all amazing tools that will help you reduce soreness, avoid injury, recover quicker, perform at a higher level, and just feel better. These are life savers, so if you don’t use them, start! And if you don’t know how to use them, figure it out quickly, because these will save you from years of unneeded misery.
Tip #8: Ice it Down.
If you strain a joint, muscle, or just have a very intense workout, take the time to ice down afterwards. Could be a simple ice pack for 20 minutes or as intense as an ice bath. Ice is one of the most underrated fixes on the planet.
Tip #9: Try Contrast Showers.
Contrast showers are basically 1 minute of hot water, followed by 30 seconds of cold water, repeating 5-10 times. Initially it is a shock, but you go numb after a couple cycles. This is great for increasing blood flow and speeding recovery.
MMA is a raw sport that is evolving into an incredible chess match of mind, body, and will. It is sport and competition in its purest form. It is exciting to watch the sport evolve and is rewarding to help young athletes chase and achieve their dreams. I truly hope that this information helps you get more out of your training and enables you to perform at a higher level.
Can Interval Training help you strip off body fat faster? Learn how adding High Intensity Interval Training (HIIT) into your cardio routine can reap big rewards in strength, power and fat loss.
When most people think of cardio, they think of endless hours on a treadmill, elliptical machine, stair stepper or jogging. But unless you enjoy distance or long-duration cardio (for example, if you are training for a marathon or are a running enthusiast) , many gym-goers dread climbing on that hamster wheel each day in the hopes of burning off that 400 calories and maybe losing a little body fat along the way.
But what if there was a way to burn nearly the same amount of calories in 30 minutes that you do in 60 minutes, stimulate fat burning after your cardio is complete, boost your stamina and endurance, and actually increase lean muscle in the process?
There may be.
It’s called Interval Training — also known as “High Intensity Interval Training” or “HIIT“, for short — and it uses periods of high-intensity cardio coupled with lower-intensity recovery periods in succession to shave time off your cardio workout and possibly more fat off your midsection than long duration cardio. And even more promising, Interval Training seems to do a better job than long-duration cardio of preserving lean tissue (muscle) while still burning fat.
Interval Training: What Is It?
Simply put, Interval Training is a method of cardiovascular training that has you perform the same amount of total work that you would perform in a longer session of cardio, but in a much shorter period of time by increasing the intensity of your workout.
Interval Training is considered an advanced form of training and is popular with everyone from elite Olympic and professional athletes to body builders, fitness enthusiasts and recreational runners. While the technique is advanced, it can be successfully modified to work for beginners as well, provided you are in good health and are free of any cardiovascular disorders that could make the routine unsafe.
Interval Training relies on the principle of rest and recovery to allow your body to do more work in less time. By alternating higher-intensity activity with short rest and recovery periods, you are able to cumulatively do more work in less time. And more work translates into more calories burned in a 30 minute session of cardio than if you did the same duration of cardio at a lower intensity.
Examples of Interval Training
High Intensity Interval Training can be applied to nearly any cardiovascular activity, whether that’s walking, running, rollerblading or biking.
For example, if you are fit and regularly walk as part of your exercise routine, you might incorporate short periods (between 1-2 minutes) of jogging into your walk between lower-intensity periods of walking. If you are less fit, you might simply walk faster for a few minutes, allow yourself to recover and than repeat the higher intensity walking. If you are more highly conditioned, you might add in sprints to your daily run or treadmill work.
The Benefits of High Intensity Interval Training
High Intensity Interval Training has a number of benefits that make it an effective addition to your existing cardiovascular training. These benefits include:
Burning more calories in less time
Improved cardiovascular endurance
Possible increases in whole body fat burning (fat oxidation) versus solid-state cardio
Reduced risk of Metabolic Syndrome
Decreased muscle catabolism/increases in lean muscle mass
Improvements in arterial elasticity
Reduced boredom with your current cardio routine
Let’s take a closer look at each of these potential benefits, including some of the research behind them.
You Burn More Calories in Less Time with Interval Training
Using Interval Training, you can literally burn the same amount of calories in 30 minutes that you normally might burn in 60 minutes of lower impact, lower-intensity cardio. If you are pressed for time, High Intensity Interval Training can allow you to be more efficient during the time you set aside for cardio and achieve the same effects as longer duration activity.
The key here, however, is to perform the exercise at an intensity level that is sufficient to cumulatively burn an equivalent amount of calories in a shorter period of time. Depending on your level of conditioning, this may or may not be possible.
Higher intensity work is … well … more “intense.” So beginners may not have the stamina to be able to alternate their high and low-intensity periods for a duration that is sufficient to match the calories burned with longer duration — but more moderate — cardio training. If this is the case for you, consider alternating your cardio workout between solid-state exercise and HIIT for the best of both worlds.
Improvements in Cardiovascular Endurance
Interval Training allows you to rapidly increase your cardiovascular endurance and improve something called your VO2 Max – a fancy term that describes how much oxygen your body can transport during exercise or activity. The higher your VO2 Max, the less winded you become during exercise.
VO2 Max is considered the ultimate indicator of a person’s cardiovascular fitness and aerobic capability, and Interval Training can be an extremely effective method for improving VO2 Max, both among beginners and advanced athletes. And because you allow your body to recover after each burst of intense activity, you are able to more comfortably increase your performance without becoming exhausted.
And the research seems to back this up.
A 2005 study conducted by McMaster University in Hamilton, Ontario and published in the Journal of Applied Physiology took a look at eight college-age men and women to see what impact Interval Training would have on their endurance during moderate intensity bicycling. After two weeks of Interval Training, the researchers found that six of the eight research subjects had doubled the amount of time they could bicycle at the same pace before becoming exhausted. The eight exercisers in the control group who did not perform any Interval Training showed no improvement in endurance.
High Intensity Interval Training and Weight Loss and Fat Loss
There is also some evidence that Interval Training may be more effective at burning fat than lower-intensity cardio exercise.
A study by University of Guelph in Ontario and published in the May 2007 issue of the Journal of Applied Physiology took a look at how incorporating bursts of higher intensity activity into low-or-moderate intensity exercise impacts fat burning in the body.
The study had eight women in their early 20s cycle for 10 sets of four minutes of hard riding, followed by two minutes of rest. Over a two week period, they completed seven interval workouts.The researchers found that whole body fat oxidation among the interval trained group increased 36 percent after performing HIIT versus low-intensity or moderate intensity training. Even more noteworthy, these improvements were consistent regardless of the fitness level of the subjects before undertaking the High Intensity Interval Training.
It’s important to note that while these initial findings are certainly encouraging, the study’s lead author and exercise scientist Jason L. Talanian cautions that the group studied was small and that additional research is necessary to validate whether Interval Training can give you a fat burning boost.
Interval Training for Lean Muscle
Distance or long-duration cardio training (generally in excess of 60 minutes) can put you at risk for losing lean tissue or muscle, as the body depletes carbohydrate stores and turns to burning muscle for fuel.
Interval Training, however, seems to discourage muscle catabolism, and may actually encourage muscle anabolism (growth), especially when performing low-volume sprint training or when employing resistance to increase intensity — for example by increasing the incline on a treadmill or the resistance on a stationary bike or elliptical trainer.
For a real world (but clearly anectotal) example of this, lets compare Olympic marathon runners to sprinters. Many distance/marathon runners have very little muscle mass. Sprinters, on the other hand, tend to carry much more muscle mass (especially in their legs), while still maintaining extremely low body fat levels — in many cases their body fat to muscle ratios are much lower than distance runners. Sprinters typically train for short bursts of power and regularly utilize HIIT.
Interval Training also results in more thorough training. Because you are alternating between periods of solid-state and high-intensity exercise, Interval Training trains both slow and fast twitch fibers. This can improve your overall fitness, as well as overall performance and conditioning, explosive strength and power.
Interval Training and Heart Protection
A number of studies have suggested that High Intensity Interval Training may have protective or even recuperative benefits to the heart and cardiovascular system.
A 2007 joint study by the Norwegian University of Science and Technology, St. Olav’s Hospital, Trondheim, Norway; the University of Glascow and the Medical University of Ohio and published in the American Heart Association’s journal Circulation found that increasing cardio exercise intensity among patients recovering from postinfarction heart failure improved aerobic capacity, endothelial function and overall quality of life.
A January 2008 study by McMaster University and published in the American Journal of Physiology – Regulatory, Integrative and Comparative Physiology found that low-volume sprint Interval Training (which is discussed below) had similar positive effects on the flexibility of arterial tissue as lower-intensity, long-duration cardio or running.
Decreased Boredom and Improved Exercise Motivation
Duration low- or-moderate intensity cardio can be boring and dull. Adding in Interval Training to your regular cardio routine can break up the monotony and keep things exciting. And the more you enjoy exercise, the more likely you are to continue with it.
When You Shouldn’t Do High Intensity Interval Training
While Interval Training is generally safe, there are a few circumstances when you should avoid it:
If you are under a doctor’s order to only perform light or moderate exercise
If you aren’t willing to do the critical warm-up period before engaging in the high intensity training
If you have just started a cardio exercise routine and your conditioning base is still developing.
Beginners Guide to Interval Training
The best way to get started with Interval Training is to choose a cardiovascular exercise that you already regularly perform and incorporate bursts of higher-intensity exercise into them.
NOTE: Before you perform any Interval Training it’s important to give your body and muscles a proper warm-up, including stretching and at least 10 minutes of light cardio to raise your body temperature and prep your muscles for the higher intensity training that lies ahead. Do not skip this step.
There are a several ways to increase intensity — especially if you are performing Interval Training on cardio machines at the gym such as treadmills, stairsteppers, elliptical machines or recumbant/stationary bikes:
One tactic is to increase the resistance of the machine for 1-2 minutes. On a treadmill, you can accomplish this by increasing the incline on the treadmill, which requires you to do more work. The trick here is to try to maintain your previous pace, even with the increase in incline.
On elliptical machines, stair steppers or stationary bikes, you can also increase the resistance on the machine, which will cause you to work harder (and increase your heart rate) in order to maintain the same pace as before you made the increase in resistance.
Another method of boosting intensity is to simply increase the speed on the machine, while using the same level of resistance as you employed during your low or moderate-intensity cardio. On a stationary bikes or elliptical machines, you simply do this by pedaling faster. On a treadmill or stair stepper, you increase the machine’s speed to cause you to run faster in order to keep up. So if you are normally jogging on a treadmill at 3 MPH, you increase that to 4 or 5 MPH (or whatever speed is required to take your percentage of MHR up to around 80 percent) for 60 seconds, and then return to your normal pace for 2-3 minutes to allow you to recover. You then increase the speed again, and then cycle into a recovery period and continue this approach for the duration of your training session.
If you are trying to incorporate Interval Training into activities that aren’t performed on gym machines — for instance walking, jogging, running or blading — you’ll generally have to increase intensity by increasing your speed. The same basic principles apply to these activities as with machine cardio.
Interval Training with Sprints
One of the most effective methods of interval training is to substitute sprints in for some of your duration or solid-state cardio.
Again, it’s important with Interval Training — especially with sprints — to give yourself sufficient warm-up time and to stretch. Before sprinting, do a fast walk or jog.
Sprints can be performed as part of a street running/jogging routine, on a treadmill at the gym, or preferably at a local track.
The approach here is simple, but highly effective: Run or walk at a moderate pace, and then sprint as hard as you can for 1 minute. Return to your moderate pace for 2-3 minutes and continue repeating the cycle.
If you are sprinting at a track, run as hard as you can for 100 yards (think of that “hundred yard dash” from grade school “field day”) and use the short end of the circle track to recover, and then run another 100 yard dash on the opposite straight track.
The goal here isn’t volume, but pure intensity. Initially, you shouldn’t expect to be able to do this more than a couple of times before your legs turn into rubber. Over time, you can work your way up to a dozen or more dashes.
The benefit to this approach is that you are not only burning a lot of calories during the dash, but you are also building muscle in your legs — something you typically do not get with distance running or cardio. This translates not only into additional functional power and speed, but also increased cardiovascular endurance and possibly more fat burned. Plus, it’s a fun change-up to pounding the pavement for 5K.
What About Using a Heart Monitor with Interval Training?
A heart monitor — while not required — can be a great addition to your Interval Training. One of the key principles of High Intensity Interval Training is to momentarily raise your heart rate above what you would normally experience with light or moderate cardio exercise. Generally, this will be around 80% of your maximum heart rate (MHR).
Using a heart rate monitor with your Interval Training can help you gauge whether you’re sufficiently increasing your intensity enough to get the full benefits of HIIT. Many exercise machines at the gym will have built in heart rate monitors that will allow you gauge your percentage of MHR — however, a heart rate monitor is one of the best ways to measure this in the absence of a built in heart rate monitor or during activities outside of the gym such as running, sprinting or roller blading.
Controversies Around High Intensity Interval Training
High Intensity Interval Training isn’t without its critics.
There are a number of exercise physiologists and fitness trainers who will point out that the body of published, peer-reviewed research on HIIT and body fat oxidation is actually limited to less than a handful of studies which were conducted with small groups of research subjects. Larger studies are necessary to validate some of the initial findings in Canadian studies around Interval Training.
Most of the controversy around High Intensity Interval Training has to do with the fat burning claims of HIIT devotees, and not with the research around increases in VO2 Max, improvements in cardiovascular health and conditioning or strength and muscle gains as a result of higher intensity cardio training.
Interval Training and EPOC: What About That Post-Training Metabolism Boost?
In particular, critics of Interval Training have taken aim at the post-workout calorie expenditure and whole body fat oxidation claims associated with High Intensity Interval Training. Current research indicates that Interval Training does increase something called “excess post exercise oxygen consumption” or EPOC — which is the measure of how much oxygen your body uses after exercise is completed.
Oxygen consumption is required for fat oxidation, so if EPOC increases as a result of HIIT, then this could account for some of the additional post-workout whole body fat oxidation observed in the University of Guelph study.
However, HIIT critics will point out that the effect of EPOC on post-workout calorie expenditure and fat burning is overstated. Recent research into EPOC shows that post-exercise oxygen consumption is elevated for a much shorter time than previously thought — perhaps as little as one hour. This is much shorter than the previous claims of EPOC persisting for up to 24 hours.
Practically speaking, this means that Interval Training may burn only a few dozen more calories after exercise than solid-state low-intensity or moderate-intensity training.
So if you normally burn 500 calories after an hour of moderate cardio, if you perform Interval Training you’ll have to ensure that your intensity and duration is still long enough to consume an equivalent amount of energy, since the post-workout energy consumption from HIIT isn’t going to make up a 100-200 calorie difference between the two forms of training.
This doesn’t mean that you won’t lose fat on an Interval Training routine, but it does mean that if you are counting on EPOC to give you that extra boost, the impact is so small as to be negligible.
That said, the actual physiological and bio-chemical mechanisms for the increase in post-workout whole body fat burning observed by the University of Guelp researchers, isn’t entirely understood even by researchers themselves. The study’s authors hypothesize that there may be more going on physiologically than just EPOC, including possible changes in the how the body preferences its source of fuel (fat versus stored carbohydrates in the form of glycogen) during Interval Training.
The Best Approach to Cardio: A Mixture of Interval Training and Solid-State Cardio
Science aside, at the end of the day, variety in your exercise routine is always critical. If you are planning on doing HIIT solely for the additional fat burning claims, you’re results may not be as dramatic as some of the headlines around Interval Training would have you think.
On the other hand, anecdotally there are plenty of people who have either switched entirely to High Intensity Interval Training, or incorporated it into their existing solid-state cardio routines and report making more overall progress in their fat-loss and fitness goals than when they were exclusively doing duration cardio at low or moderate intensity.
For most people the debates over the science of HIIT are primarily academic. Each person responds differently to exercise, and what works for one person won’t necessarily have the same effect on another. At the end of the day, the overall benefits of HIIT are substantial enough to try it out. If it works for you, keep it up. If it doesn’t, try something new.
I spoke with a Pro Bowl Linebacker from the New England Patriots, he said “There are 50 guys competing for my position every year. They are younger, faster and hungry. I have to stay on top of my training all year, or I will be out of a job.”
