Tag: MMA

Creating Tabata Workouts To Help Cutting Weight For A A Boxing Fight

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Finding the best wayto cutwieght for a fightis not straightforward.Whether that be for a MMA or Boxing match upor any martial arts competition, a simpleequation must be achieved; you must burn more calories than you eat. Simply aim to use more claories than you consume, principallythose stored as fat and you will cut weight fast. One way to superchargethe burning of fat is by utilising the Tabata method, although that isnot always the process of choice.

In years gone by the general ideawas to spend hours jogging or steady cycling on the exercise bike. This low intensity continuous exercise has the advantageover the higher intensity equivalent of burning a higher percentage of fatand is one reason why fighters inappropriatelythoughtthat steady state exercisewas the best way to cut weight.

Despite this, research comparing low and high intensity protocols has shown that the fat burning potential of strong intensity exercise is greater than that of low intensity exercise. One study showed that though a continuous exercisegroup executed more trainingsessions, for longer durations and expended double the calories during the workout, the strong intensity comparisongroup had a 900% greater body fat reduction! Incidentally, both low and from top to bottom intensity groups showed an impressive equivalent training effect.

When cutting weight for a fight, strong intensity trainingis unmistakablythe way to go, but the predicament then becomes how, sepcifically to apply that knowledge. I believe the answer lies with Izumi Tabata. Sports scientist rather than Karate master, Tabata’s team devised a simple, yet adaptableand exceptionallyeffectivehigh intensity exercise method.

This system involves a warm up followed by eight sets of 20 seconds effort and ten seconds rest. Essentially, the effort intervalshave to be flat out, full force, maximum, no cruising or plodding is tolerated!

The elegance of the Tabata process is it’s versatility; almost any exercise can be included in the method, you are simplylimitedonly by your imagination. How about sprinting all of the sets on your favourite cardio exercise equipment. Any kind of aerobic exercise will do but why not make it applicableto your competition? You have up to eightstations in the session (some can be recurring, use your imagination and go at it maximal output.

For example, why not utilisethe heavy bag, blasting away withkicks, punches, knees and elbows. You could usesingle techniques or a combination, so long as the effort is full steam ahead it will work. Below is a potential example

Hook Punches
ClapPress-ups
Right Round Knee
Pull ups
HookPunches
Spiderman Press-ups
Opposite FrontKnee strike
Pull ups

One benefitof using this exercise protocol is that the stimulation to the workingmuscles is very strongmeaning that the chance of muscle atrophyduring the cutting phaseis reduced. In addition, the Tabata technique has been shown to hugelyincreaseboth aerobic and anaerobic capacity, your cardiovascular fitnesswill go through the roof! Given the numerous advantagesof the Tabata Method|, over steady stateexercise, obviously it can be a key element of your weight cutting approach when planning for a contest.

Boxing- How To Cut Weight For A Fight Using The Tabata Method

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Finding the best wayto cutwieght for a fightis not straightforward.Whether that be for a MMA or Boxing fightor any martial arts fight, a clear-cutequation must be achieved; you need to use more energy than you consume. Simply aim to use more claories than you consume, principallythose stored as adipose tissue (fat) and you will cut weight fast. One way to boostthe burning of fat is by incorporating the Tabata system, although that wasnot always the technique of preference.

In the past the tendencywas to spend hours jogging or steady cycling on the exercise bike. This low intensity continuous exercise has the advantageof using a greater percentage of fat calories than the strong intensity equivalentand is one explanation why fighters mistakenlyconsideredplodding along over long periods of timewas the optimum way to make weight.

Despite this, sports science indicates that from top to bottom intensity training has a better fat burning capability than that of ‘plodding’ exercise. One study indicated that although a ‘plodding’group performed more trainingsessions, for longer durations and expended double the calories during the workout, the strong intensity comparisongroup had a 900% greater body fat loss! By the way, both low and from top to bottom intensity groups improved aerobic capacity by around 30%.

When cutting weight for a fight, strong intensity exerciseis undoubtedlythe method of choice, but the problem then becomes how, sepcifically to apply that knowledge. I believe the answer lies with Dr. Tabata. Sports scientist rather than Karate master, Tabata’s team devised a simple, yet adaptableand exceptionallysuccessfulstrong intensity exercise protocol.

This methodology involves a warm up followed by 8 sets of twenty seconds effort and 10 seconds rest. Crucially, the effort sectionshave to be maximal, and that does mean flat out, no cruising allowed!

The beauty of the Tabata process is it’s versatility; almost any exercise can be included in the protocol, you are literallyrestrictedonly by your imagination. For instance, you could perform a sprint workout on any piece of cardio equipment. Any kind of cardiovascular exercise will do but why not make it applicableto your competition? You have up to 8stations in the routine (some can be repeated, use your imagination and go at it full force.

For instance, why not utilisethe heavy bag, blasting away withkicks, punches, knees and elbows. You could usesingle shots or a combination, so long as the intensity is flat out it will work. Below is a potential example

Hook Punches
ClapPress-ups
Right Round Kick
Burpees
HookPunches
Clap Press-ups
Other Leg FrontKnee
Burpees

A nice benefitof using the Tabata protocolis that the high intensity effort produces a strongstimulation to the muscels worked lesseningthe danger of muscle wastageduring the cutting period. Moreover, the Tabata system has been shown to hugelyimproveboth aerobic and anaerobic capability, your cardiovascular fitnesswill explode! Given the numerous rewardsof the Tabata System|, over steady stateexercise, clearly it can be a critical component of your making weight strategy when planning for a fight.

The Ultimate Fighting Championship Safer Than Boxing Or Football

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Many people remember seeing the UFC (Ultimate Fighting Championship) on TV back in the mid-nineties when it was marketed as an anything goes bloodsport, and that image, though it should be credited for what it did in terms of building the brand from scratch, has haunted the UFC for years. Even after adding weight classes and new rules, as well as getting the sport sanctioned all over the country, many people still see it as cockfighting. Some people think every contact sport is too brutal, but I’m not talking about those loons.

I’m talking about the football and boxing fans still bash the UFC and say that the fights are too brutal, when in comparison, boxing is actually more dangerous for the fighters. Boxers take incredible shots to the head over and over again, and when they get knocked down by a punch, they are allowed ten seconds to get up and keep fighting. The only option in a boxing ring is to get knocked out/tkod, get a knockout/tko, or fight to a decision.

Football is basically a sport where giant men run full speed into each other over and over and over again. Football players of all ages sustain career ending injuries, and some have even died during play.

By comparison, the UFC doesn’t seem nearly as dangerous, let alone deadly for the participants.

In the UFC, the fighters aren’t forced to constantly trade punches. Due to the fact that MMA includes wrestling, Brazilain Jui-jitsu, boxing, and kickboxing, there are more ways to finish the fight. Sometimes a fight in the UFC will finish with neither fighter taking any punches, due to the ability of the fighter to take their opponent down and apply for submissions on the ground.

For those who would still disagree with me, think about this: At least one boxer dies every year in the ring. No fight in the UFC has ever resulted in a fighter being seriously injured, and a fighter has never died in the Octagon.

The fact is, the UFC is the most entertaining sport to watch, and it is a shame some people can’t see it for what it is: a physical chessmatch.

Boxing Fitness & Mma Secrets For Unparalleled Fitness

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You’re absolutely irresistible…But are the workouts you do for yourself? When it comes to pure getting lean power, these 4 boxing fitness & MMA fitness tips are magic (and you can do them anywhere!).

These 4 simple fitness steps will do your body wonders. Don’t let the boxing exercise overwhelm you because I’m able to get through all 4 each morning in 20 minutes.

1. Jump Rope Fitness: You’ve probably heard it already…But the jump rope is an awesome way to get lean. It’s a boxing fitness & MMA fitness training tactic used by the professionals.

For ladies, jump rope boxing fitness starts to show results in your back, butox, and thighs very quickly. Skip the rope until you can do 4x three-minute rounds. Take a 1-minute break between sets.

2. Boxing Fitness Strength Training: Muscle conditioning results come fast by training in rounds. Do 3 sets of push-ups with 20 reps each.

Interval training is the life-blood of boxing fitness & MMA fitness for many of the top conditioned fighting athletes. Research shows that cardio can be contrary to your fitness goals, especially if you want muscle mass & keeping lean.

Another boxing fitness & MMA fitness secret is to start changing things up for QUICK results. For example, do the push-ups slower, try doing 3 sets of 20 with 1 hand, etc.

3. Boxing Fitness Core Training: MMA fitness & boxing fitness techniques pride themselves on training our core…It’s part of the reason that results you get using boxing exercise are long-lasting and have perpetual impacts on your body.

I remember when I was in college and exam time rolled around…Had it not been for fitness boxing I would have lost my physique.

Often times, circumstances in our lives change and your routine gets messed up. The french would say, c’est la vie – that’s just life. It happens sometimes. But doing some core training and taking your workouts out of the gym allow you to stay in shape and remain fit.

A great boxing fitness core stability exercise is to workout your lower back and abs. Crunches and curl-ups (where your chin touches your knees) will do the trick. Switch things up here. Start with 3 sets of 20 for both crunches and curl-ups and then aim for 3 sets of 50…

4. Burpee Conditioning:

a) Get in a squat position so your knees are bent.
b) Put your hands out on the floor in front of you.
c) Now kick both your feet back so they’re fully extended (you should be in a pushup position).
d) Quickly return your feet back to the squat position (your hands should still be out on the floor in front of you).
e) Now jump as high as possible.

Make sure that when you leap up, you’re reaching for maximum
height. This is one of my favorite boxing exercises and has numerous benefits. It seems easy but it ain’t. Work your way up to 4 sets of 15 reps. You’ll thank me for it later.

Burpee conditioning is awesome because it really gets you strong and super lean. It’s a core MMA fitness technique. If you play sports you’ll notice that your sport performance will drastically improve once you’re able to
comfortably do 4 sets of 15 reps.

Don’t wait a freaking second. You could be working today on permanence in your fitness results and become better looking, sexier, stronger, and more confident.

Yes, even if you want from the comfort of your home office, kitchen, or living room.

Use these 4 boxing fitness & MMA fitness secrets for lightening fast, cut-the-nonsense, unconventional methods to get the fitness results you want.