Hey,
My name is Nick and i'm from Amsterdam the Netherlands.
A year ago i started working out and got some pretty good results.
the reason why i created this blog is to share the workouts i find so that other people can enjoy working out and getting results too.
got to go for now. speak to you soon!
zaterdag 30 april 2011
how to get the endurance of a MMA fighter
check it out. i'm began doing this 3 weeks ago and i feel the results.
MMA Endurance Workout
Last longer and look better in 30 days
Having incredible endurance means being able to work hard for a long period — without punking out or puking. For mixed martial arts (MMA) fighters, it's the most important physical skill you can have (after the martial arts technique itself). For the rest of us, endurance training is the ideal way to become leaner, more durable, and mentally unflappable.
That's where this program comes in. It's the equivalent of what pro MMA athletes do to prepare for battles in the UFC. Survive these sessions, and you'll move faster, look better, and feel endlessly energetic. Best of all, you'll be able to apply those gains to other pursuits. That's important whether you're training for a fight in the UFC or just your regular weekly bout with those morons in the office.
Target Muscles:
Upper back and shoulders. Glutes and hamstrings. Calves
Upper back and shoulders. Glutes and hamstrings. Calves
Why It Works:
Our program is designed so you'll move through exercises like a fighter through different attacks — fast and powerfully. Some exercises (particularly the isometric bench press and suspended inverted row) even mimic specific moments in fights, such as when you're holding an opponent and then must explode with a kick, punch, or throw despite being fatigued. Even if you never find yourself in a fight in real life, training your body to be powerful when tired will do a lot for your muscle gains and overall caloric expenditure (you'll get leaner), not to mention your mental toughness.
Our program is designed so you'll move through exercises like a fighter through different attacks — fast and powerfully. Some exercises (particularly the isometric bench press and suspended inverted row) even mimic specific moments in fights, such as when you're holding an opponent and then must explode with a kick, punch, or throw despite being fatigued. Even if you never find yourself in a fight in real life, training your body to be powerful when tired will do a lot for your muscle gains and overall caloric expenditure (you'll get leaner), not to mention your mental toughness.
Workout Level:
Intermediate
Intermediate
Frequency:
Perform Workouts 1, 2, and 3 once per week, resting at least a day between each session.
Perform Workouts 1, 2, and 3 once per week, resting at least a day between each session.
Time Needed:
30 minutes
30 minutes
Our Strategy:
If exercises are labeled with a number and a letter (1a, 1b, etc.) they should be performed in sequence, one after the other with no rest. Repeat that grouping until all the prescribed sets are complete. Workout 2 should be done as a circuit. Complete one set of each exercise, one after the other without rest and repeat as prescribed. For exercises that prescribe multiple reps (ex. 5, 3, 3), perform the fi rst number on your fi rst set, the second number on your second set, and so on. Repeat as directed.
If exercises are labeled with a number and a letter (1a, 1b, etc.) they should be performed in sequence, one after the other with no rest. Repeat that grouping until all the prescribed sets are complete. Workout 2 should be done as a circuit. Complete one set of each exercise, one after the other without rest and repeat as prescribed. For exercises that prescribe multiple reps (ex. 5, 3, 3), perform the fi rst number on your fi rst set, the second number on your second set, and so on. Repeat as directed.
Workouts
lose weight at work
hey check out the article i found. is gives 4 simple tips to start losing weight at work.
Lose Weight at Work
Trim that fat with these small adjustments to your day
Technology has eliminated as many as 2,000 of the calories that office workers used to burn each day, says James A. Levine, M.D., Ph.D., professor of medicine at the Mayo Clinic and author of Move a Little, lose a Lot. No wonder the average American is 26 pounds heavier today than a generation ago. To start burning calories at work, Levine suggests you embrace these four work-based strategies.
1.) Meet on the Move
Instead of booking a conference room, ask colleagues to join you on a walk. Seriously. Just make sure the topic is relatively informal—brainstorming, not budgets, for example. Even an easy pace burns 10 times more calories than sitting for an hour—150 vs. a measly 15.
Instead of booking a conference room, ask colleagues to join you on a walk. Seriously. Just make sure the topic is relatively informal—brainstorming, not budgets, for example. Even an easy pace burns 10 times more calories than sitting for an hour—150 vs. a measly 15.
2.) Get on Your Feet
Stand up while talking or typing. (You may need to request a headphone or long cord, or a podium for your keyboard.)
Stand up while talking or typing. (You may need to request a headphone or long cord, or a podium for your keyboard.)
3.) Find a Partner
A co-worker with similar fitness goals won't push for fast-food breaks and will help you stay motivated. Maybe you can both buy pedometers and see who gets in the most steps each day. If you have iPhones, there's a free app called Walk 'n Play that tracks your movements and pits you against a friend or a simulator.
A co-worker with similar fitness goals won't push for fast-food breaks and will help you stay motivated. Maybe you can both buy pedometers and see who gets in the most steps each day. If you have iPhones, there's a free app called Walk 'n Play that tracks your movements and pits you against a friend or a simulator.
4.) Tackle Takeout
If you eat with your co-workers, offer to order lunch for the group. That way, you'll control your options. In fact, you're probably not the only one who would appreciate the healthier choices.
If you eat with your co-workers, offer to order lunch for the group. That way, you'll control your options. In fact, you're probably not the only one who would appreciate the healthier choices.
Bonus Tip: Three Healthy Snacks Worth Keeping in your Drawer
- Tuna Packets: High in protein, low in fat and carbs, nearly perfect.
Our Pick: StarKist Chunk Light Tuna - Cereal: Stash a box of high-fiber-cereal, along with a few disposable bowls and spoons.
Our Pick: Kellogg's All-Bran Bran Buds - Nutrition Bars: Your best bet is to find bars that have a healthy balance of protein, carbs, fiber, and healthy fats.
Our Pick: Met-Rx Protein Plus bar
some cool sites that helped me out.
This site helped me find out the dirty secrets in the fitness industy.
This site helped me getting a six pack.
This site helped me combining different work out to lose fat and gain muscle at the same time.
this site reveales the secrets that hollywood actors use.
Abonneren op:
Posts (Atom)