Boxing training

Boxing is one of the best exercise to get in shape quickly: shadow boxing, or heavy bag if you are already in a decent shape. A boxer get a lean physique because he trains in intervals and this is very intense. A program is composed with boxing, bodyweight and weight training, high intensity cardiovascular training and sprints.
But you don't need to be a professional boxer like the one on this video; there is an effective way to "kick butt" your workouts, even if you are a complete beginner or if you are too busy to exercise! MORE COMING SOON!

AudioAcrobat: audio and video

Interval training vs heart attack

Interval training is a very successul method of cardiovascular conditioning among athletes.
But it is also a vey effective method for improving your heart health.
Dr Al Sears shows it is critical to lower the LDL cholesterol (the bad cholesterol):
you have to increase your HDL (good cholesterol) and here are a few natural ways:

- Use intervals when exercising: you'll increase progressively the intensity.
Nutrition:
- Eliminate trans-fats: fried food, cookies and crakers with hydrogenated oil,
- Avoid high fat meat,
- Get fish oils, nuts, avocadoes, olives: they are great source of omega-3-fatty acids,
- Put regularly fresh garlic into your meals.

To learn more, I highly recommend:

The Doctor's Heart Cure

Beyond the Modern Myths of Diet and Exercise: The Clinically-Proven Plan of Breakthrough Health Secrets That Helps You Build a Powerful, Disease-Free Heart

By Al Sears, M.D.
Paperback 320 pages or Digital Book 1.7MB PDF

To get fit, do not think of failure

Visit Mark Joyner for more of his

personal development brain puzzle cartoons.

Are you a runner?

In endurance sports like running, it is very easy to reach a "plateau" and get stuck for ever!
Why?
Because everybody trains in the same way: same routine over the years, same programs. The use of a heart rate monitor doesn't mean you're going to break your best time.

If you are a runner (or endurance athlete) and want to boost your performance, check out the revolutionnary approach of the distance running coach Rick Karboviak: Click Here!

Challenge your abs!

Do you know which are the best abdominal exercises ?
All depends of you present fitness level: there are many good exercises but some are more effective. The main stream of the fitness industry teaches to isolate the abs: it's easy for starting and you can feel the work without the risk of injury.
But exercises like crunches on the floor are very limited and people reach a plateau very quickly.

The solution: get a few tough exercises like this one, and your progress will skyrocket.
You can read more at my new article: Gladiator-Fitness
If you are interested to peak in your fitness level, stay with me and subscribe to my newsletter.

Abdominal breathing is one of the best ways to control your stress level, your focus and your energy: you can boost your well being with just a few exercises: click here to learn more:
Abdominal breathing.

Boxing Workout in New York

I just teamed up with my friend Simon Bakinde: Simon Bakinde is a PROFESSIONAL BOXER AND PERSONAL TRAINER; he is the founder of GETNSHAPE system of training.

He has been in boxing and fitness field for more then 13 years and have done 26 professional fights: so do not mess with him...(just kidding).

We have a "kick butt" project together and I will travel to New York very soon.

But you can Get in shape with BOXING exercises right away!!!!

Lose weight, Improve your total body conditioning, Get lean and athletic while working out those muscles you never knew you had!

Get into the insider secrets of a professional boxer and conditioning coach!

Call simon at 347-249-6220 to visit the gym located at 122 west 27th street (between 6 and 7 Ave.), Manatthan.

Check out our great rates:

• $300 for 9 Sessions,
• 18 Sessions for $575,
• 27 Sessions $850 (personal training ).
• For ONE FREE SESSION (30mn), call Simon today: 347-249-6220

Do not forget to subscribe to my newsletter to get the latest news and functional tips and resources.

Treadmill workout video

Medicine ball training video

Click here to watch this video.
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Medicine ball is an amazing tool for full body exercises: here a professional boxer, Christophe Canclaux; he is working out his explosive power.
Medicine ball exercises are for all level; they are very effective and fun... more to come...

Water for exercise

Yesterday night I was watching a soccer game at the World Cup.

Both teams appeared to suffer from the heat. Some players, usually explosive and fast appeared slower in the second part of the game.
If you train when the weather is hot it is critical to be perfectly hydrated: the body is made up of 70-75% of water and even a small decrease of 2 or 3% will translate with a lack of energy and poor performance.
Water is the main fuel source for an effective metabolism, exit coffee and sodas!
If you train hard you may take some sports drinks during training for a better recovery but you have to check the label: too many drinks have too much sugar, the ideal concentration is between 6 and 8% (14-19 grams of carbs per eight-ounce serving).
A sport drink can boost you but do not forget to drink plenty of water before training.

Resource for the quality of water in your home: Drinking water guide

If you run a business, get fit!

If you are busy to build or run your business, time is probably a major problem to take care of your body and conditioning you are simply unable to get one hour to go to the gym!

Level of energy is the second factor for not taking action: during the day, everybody can feel a lack of energy for a while and the habit of many people will be to grab a cup of coffee to boost the focus.

Well, not very healthy, but you know that already!

Here a solution for these problems:

Move for 3 minutes, exercise for 3 minutes: do it everyday. No equipment is required, do it with just your bodyweight. It can be done anywhere.

For example:
- Squats for 20 seconds, following with 10 seconds of deep breathing
- Pushups for 20 seconds, following with 10 seconds of deep breathing
Repeat 3 times: it’s only 3 minutes.

You’ll not need coffee and you’ll get at least one hour of increased productivity: 3 minutes for one hour, not bad!

Test it now! To learn more about energy, conditioning and specific programs, subscribe to my newsletter.

Determination for a knockout

Tonight, in Germany, the French boxer Christophe Canclaux used his punching power to knockout his opponent in the 4th round.
He used also extreme concentration and determination along with a targeted aggressiveness.
This focus is developed during high intensity training sessions.
When you master this kind of mental state, nothing can stop you!
So train with intense concentration, whatever your goal is, you’ll reach it!

Concentration is power!

I bet you know who are Oscar de la Hoya and Zidane:
Oscar de la Hoya is a boxer.
Zinedine Zidane is a soccer player.

They are both professional athletes, and they have something in common which is critical for success:

The power of concentration.

Oscar just regained a new World title, Zinedine is going to play in the World Cup.

These great achievements would not be possible without their power of concentration: they got a burning desire to succeed, they worked hard and never gave up.

You think it is a good idea to get fit and you just decided to start now. But you have to be aware it’s not going to happen in two days! You’ll need at least several weeks of work.
.
Read this quote from the classic Power of concentration, a 1917 book:
“To make a success of anything you must be able to concentrate your entire thought upon the idea you are working out”.

But: “…it is easier to concentrate on something that is not good for us, than on something that is beneficial. This tendency is overcome when we learn to concentrate consciously”.

It’s so easy to get lazy and stay on the couch watching TV. You have to focus on what you want and take the step up, day after day.
I know you have the power inside yourself to get the best shape of your life in the next three months.

But first, learn to concentrate, learn this amazing power, learn to succeed:
Click Here

The paradox between strength training and cardio training

How do you build strength in your legs and arms?
Well, by doing sets of several repetitions per exercise, you’ll be able to build strength and power in the muscular groups trained.

And about cardio?
It appears something is wrong here: traditional cardio means long sessions at low or moderate intensity. The heart is like the other muscles, it needs to develop strength and power.
The belief is long session and low intensity is the key for health: a Harvard study showed that intense exercises is a lot better, intensity is the key, not only for conditioning but also to prevent the risk of heart disease.

Do interval training: alternate short bursts of activity (running, biking) with slow intensity for recovery.

Here an example of program to start:
30 seconds running
30 seconds walking
1 minute running
1 minute walking
2 minutes running
2 minutes walking

Start progressively and repeat this routine 2-3 times.

A great resource is the book of Dr AL Sears:

Discover The Amazing "Heart-Health" Secrets of
The Strongest... Most Energetic... And
Most Successful People in The World!
The Doctor's Heart Cure

Train the legs first

Today I was watching my younger daughter playing around, she is just 1 year and half.
She started to move a box and she dropped it, she started again and dropped it again, and so on for several time!
Each time she caught the box with a perfect body position because she bent her legs to grab the box from the floor: at this age this is completely natural, because at this age the leg strength is excellent for her body weight.

It’s not the case anymore with adult people: they got lazy and their strength decreases with age. They don’t bend the legs if they need to grab something on the floor and you know what happens… they hurt their back!

In my opinion, a lot of people injure their back due to a lack of strength in the legs: with a lack of exercise they lose the habit to use efficiently their legs.
If you have some back problems, I am not sure doing crunches is going to fix it: work the legs first!

Work with your bodyweight: do bodyweight squat with a range of motion you feel comfortable, keep going until you are able to squat at least at 90°; bottom squat is even better.
If your back is really a concern, use a swiss ball against the wall.
Set up a goal about reps: the goal is to hit 100 reps, but start progressively , you have to feel your body.
You’ll work in the same time the abdominals: use deep abdominal breathing.
When you are ready for the next level, check an excellent resource, using only 2 different bodyweight exercises:

A swiss ball exercise for a tighter waist

Get a swiss ball and do lateral crunches ; this exercise is particularly effective for the obliques and abdominals because you have the possibility to work on an extended range of motion.

This increased range of motion means a better work of the muscle fibers because different angles of the movement are emphasized : you start with a pre-stretch, the side of the body is in full extension, then you crunch and squeeze the obliques.

Focus on the pre-stretch, and then focus on squeezing the muscles during the flexion.
Do 3 sets of 8-10 reps for each side everyday for 10 days and you’ll see…
Do not forget to do 3 to 5 deep abdominal breathing between each set. You’ll get more energy in the same time.

A simple but effective workout

A simple workout can be a very effective workout. Most of the time I train at home because I save a lot of time. I have a few circuits of very simple exercises: it gives me a full body workout within minutes.

My main exercises are: Hindu squat, hindu pushup, pull up. I do the three exercises without rest, take 30 seconds of
deep breathing exercise at the end of the circuit. I do the circuit 3 to 5 times according to my time. I get great result with this very simple program because I am totally focused on what I am doing. I use intense concentration so every rep and every angle of every rep count!

You can train less and still get great results if you focus on yourself: this is the key and it takes just a few minutes!

How to Create Energy From Nothing

Lack of energy is often the main excuse for not exercising. Here is an article written by Kacper Postawski: read and check out...

A lot of people feel "tired", and blame it on getting not enough sleep, or other external factors. Basically, the fact that they're tired is always "out of control." What they don't know is that there's a reason for feeling "tired", and that there's a simple method to change "tired" to "energized" in a heartbeat....

Most of us feel tired during one of the four:
1) After waking up in the morning.
2) After intense physical activity, or long hours of work.
3) After sitting in one place for a long period of time.
4) During the evening, or in the late evening hours.

What do all four of those have in common? There's one very common process that happens in our bodies in all four cases. During all of these we all experience very similar"symptoms" of tiredness. These include yawning, rubbing our eyes, feeling sllooowww, and having the urge to just get into bed and sleep.

Why Do We Get These "symptoms?"
Our bodies have a natural temperature rhythm. Our body temperature rises when we are awake, and promotes feelings of alertness. Our body temperature also falls when we're sleeping, and promotes feelings of drowsiness, and a desire to sleep.

The natural DROP of body temperature in our bodies is a CUE for our body to produce feelings of tiredness, drowsiness, and the strong urge to sleep. I call this the "natural sleep response". When we're exercising, or putting excessive physical demand on our body, our body temperature RISES rapidly, however when you END the physical activity, there is a RAPID body temperature DROP until your body temperature regulates sometime after. It's during this DROP that most of us think there's no other way out but to sleep, and we usually jump into bed and do just that.

The feeling of the body temperature drop after long hours of work is usually mistaken by us as a deep need for sleep. In reality, we don't need to sleep, we just need to "cool down". Allow me to give you a personal example:

As a kid I used to work at a FULL SERVE gas station for 8-9 hours in a row. This meant I had to be on my feet running around pumping gas for 8-9 hours with one 10 minute break. It was hell! Even when I had the early morning shift I would come home and feel TOTALLY DRAINED and TIRED, I usually fell asleep and slept till the evening.

However, as I began learning the inner science of our sleep system and the inner sleep clock, I tried a little experiment one day. Instead of going to sleep I came home and played fetch with my dog out in the yard for about 45 minutes instead. To my surprise, after just a few minutes of a little light activity (throwing a plastic chewed up Frisbee across the backyard), the feeling of tiredness faded and I was able to stay awake and alert WAY into the early morning hours.

How did this work?

I simply allowed my body temperature some time to return back to the normal pattern it proceeds. I gave it time to "come down." When it returned back to normal, I didn't feel tired and the intense pressure to sleep faded.
This same body temperature drop happens after you sit in one place for a long time. Listen, you could take a person who is robust, athletic, and naturally energetic, but if you put them in front of a TV for 3 hours, THEY WILL GET TIRED! This is simply because our body temperature drops when we're NOT MOVING.

That's why the biggest antidote to feeling tired is exercise and movement, NOT SLEEP.

During the morning our body temperature is low too, which creates feelings of drowsiness and tiredness, however, most of us chose to mask this feeling by consuming large amounts of caffeine. The other main temperature drops happen in the afternoon, and in the mid-evening.

In the Powerful Sleep system I describe the EXACT methods to gain a full understanding of your body temperature rhythm, so you can create a quick RISE of body temperature in the morning, and delay the body temperature drop in the evening. This allows you to stay awake and ALERT longer, have more energy and MORE TIME (time is a precious commodity!)

~~~~~~~~~~~~~~
About The Author:

Kacper Postawski is an innovative sleep science researcher and the creator of the “Powerful Sleep - Secrets of the Inner Sleep Clock” system on www.PowerfulSleep.com. He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the “8 hour sleep myth”, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Go to: http://www.PowerfulSleep.com to find out more about Powerful Sleep.

How to avoid rotator cuff problems

When people do weight training, they focus only on superficial muscles.

For the shoulder, the exercises emphasize the deltoid and trapezius muscles and not the deeper cuff rotator muscles. They are critical for a healthy shoulder because these muscles are responsible for strength and stability of the joint during the different range of motion of the movement.
If you have already weak shoulders, you probably need specific exercises like external rotation: you can do it lying on the side with a light dumbbell or standing using a cable.

But to avoid on the long-term rotator cuff problem, you have to do overhead exercises: the Turkish get up is one of the best and, in addition, it is a terrific core exercise.

Start with a light dumbbell (or kettlebell), lying on the back. Get up in a controlled fashion, keeping the weight straight overhead until you are in the standing position. Then go back.

Resources: The Ultimate Rotator Cuff Training Guide

Do you know the Rolls Royce of the abs machines ?

Forget everything you can find on the market, this is the perfect equipment to really isolate the abs.
The device forces you to recruit your hamstrings and glutes instead your hip flexors.
When you do sit ups, even crunches, hip flexors are often overworked and involve low back pain.
The activation of the glutes and hamstrings inhibits the hip flexors, so the abdominal muscles have no other choice to work alone.
It means a harder muscular tension, less reps and more results.

Less time, more results, safer : check it here !

Kettlebell workout

My daughter is 3 years old and she loves to watch me working out.
She is still too young to start training, but watching is for sure a good way to prepare her to exercise later...

Russian kettlebells are often parts of my workout. I like to use them because each exercise hits all muscle groups ! If you do not have time, you can get a full body workout in just a few minutes.
You have to start with caution because a kettlebell is not so easy to control but you can learn the main exercises in a few sessions. Once you know, be ready to build a strong body and ripp off the fat in the same time: you can train strength and endurance in a very effective way for the best shape of your life in a matter of weeks.
If you want to learn more about Russian kettlebells, check here: