Functional Training for Muay Thai, Boxing, Mixed Martial Arts

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Advanced Bodyweight Exercise of the Week

 

The Truth About Exercise

Exercise does not burn off pounds

...but it makes you look great!

Exercise kills fatA recent study was conducted with 411 adult women with different workout schedules. Those who worked out between one to three hours a week for six months did not lose weight more significantly than those who engaged in sedentary activities. Amazing but true. Other recent studies came to the same conclusion: Moderate workouts don't lead to weight loss. Experts say that this is because exercising moderately makes us hungrier, but we burn less calories than we actually eat.

There's also a biological explanation: As with weight loss, one of the ways the human body adapts to an increase in exercise is to lower its resting metabolic rate by about 7%, according to the studies. Thus the body actually ends up burning fewer calories - anywhere from 50 to 75 fewer per day.

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Plyometrics

Train for Explosive Strength and Stamina

Plyometrics with the medicine ballPlyometrics are exercises that utilize the Stretch-Shortening Cycle (SSC). These are training routines that are designed to build explosive power - the product of strength plus speed. They consist of fundamental movements such as jumping, striking, and throwing.

A plyometric exercise consists of three parts. The first is a rapid muscle-lengthening movement called the eccentric phase. Second comes a short resting period called the amortization phase. The third is an explosive, muscle-shortening movement called the concentric phase. These three parts are performed in rapid sequence. A basic example is the squat.

Example exercises in my Plyometrics Circuit Training system are: squat jumps, leaps (jump off one foot, land on opposite foot), hops (jump and land on same foot), Thai Pad and Heavy Bag strikes, medicine ball slams, and Judo throws. I also like to use the TRX suspension straps for explosive exercises such as pistol hops and jumping knees.

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Supplement of the Week

What is CLA and What's It Good For

CLA by Met-RxConjugated Linoleic Acid or CLA can help you reduce body fat and prevent you from suffering from many diseases. Are you getting enough of it in your diet?

What CLA Does In Your Body
When you take in the required amount of CLA, your body is able to decrease the amount of fat that enters your cells. It does this by increasing the speed that your metabolism processes food and what it does with the nutrients that it takes from what you consume. With enough CLA, a fatty acid found in linoleic acid, your body takes the fat from the foods you consume and sends it through your bloodstream to your muscle cells and liver to provide energy.

When fat is sent to your muscle cells and liver, you benefit from increased energy because fat is processed more efficiently that way. If the fat gets stuck in other cells, it doesn’t produce the energy you need and it ends up accumulating into body fat.

How CLA Improves Your Health

Reduces Body Fat

Studies have found that sufferers of thyroid disease, who are overweight, benefit from CLA. Many of these individuals find that it decreases the body fat they have even though their thyroid is working against them.
While the CLA reduces body fat, it doesn’t reduce body weight. Instead, the weight shifts to muscle mass, which is another benefit of the fatty acid.

Decreases Cancer Risk

CLA has also been found to help people in all stages of cancer. Those who take in enough CLA are less likely to suffer from and die from the following cancers:

  • Breast
  • Colorectal
  • Lung
  • Skin
  • Stomach

Animal studies have found that diets with .5 percent of CLA can result in the decrease of size in cancerous tumors by as much as 50 percent.

Decreases Osteoporosis Risk

Along with cancer, osteoporosis has also been seen as a benefit of CLA. Studies have found that women of menopausal age, who have consumed large amounts of CLA through cheese, have less of a chance of breast cancer and osteoporosis.

Prevents Heart Disease

CLA is also used to help people who are at risk for heart disease or suffer from it. It helps prevent atherosclerosis, which is the hardening of the arteries. This in turn, helps prevent heart disease.

Other Benefits

  • Lowers cholesterol and triglycerides
  • Reduces insulin resistance
  • Helps with allergies reactions from food
  • Helps asthma
  • Increases immune system functioning

How Much CLA Should You Consume?
Most people consume approximately 15-174 milligrams of CLA. To achieve maximum effectiveness of the fatty acids, individuals should have at least 3,400 milligrams a day.Grass-fed animals have three to five times more CLA than others, so buying organic meats and poultry should increase your CLA intake. High levels of CLA are also found in dairy, butter and eggs. Supplementing is another way to increase your intake of CLA. When purchasing supplements, it’s important to look for products with safflower oil. Capsules should contain 1,250 milligrams of oil, which translates to 1,000 milligrams of CLA. Those made of sunflower oil do not contain as much of the fatty acid to provide the amount needed to reach maximum effectiveness.

Side Effects
Some people report that they suffer from stomach upset, diarrhea, nausea and fatigue when taking large quantities of CLA. However, it is unknown how much they are consuming.People with metabolic syndrome should avoid CLA supplements as they can increase the risk of suffering from diabetes and worsen diabetes symptoms.

Contact Your Doctor
Whenever taking any new supplements contact your doctor. It’s important to know how CLA will respond to your body, drug interactions and side effects you may experience due to health problems.

 

Recipe of the Week

High Protein Chicken Club Sandwich

Chicken Club SandwichIngredients:

  • Wholegrain or rye bread slices (how many you use is dependent on you) some use 2, some may use 4.
  • 100 grams of chicken breast (you can alter the numbers depending on your goals)
  • 1 small avocado stoned and sliced
  • 1 handful rocket leaves •8-12 cherry tomatoes , sliced
  • Salt and Pepper for seasoning

Method:

  1. Add the chicken over one side of the bread.
  2. Lay the avocado, rocket and cherry tomatoes.
  3. Season with salt and pepper"
 
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