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Improve Your Conditioning Like A MMA Champ

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It’s probably best that you leave mixed martial arts fighting to the professionals in the UFC and watch it from the safety of your couch. But there’s no reason you can’t train like a fighter to lose fat and build your wind. The following is a pretty good simulation of an MMA fight—you know, without the foot about to land upside your head.

MMA training is one of the best ways to improve your conditioning and overall endurance. So if you are looking ot escape the treadmill, maybe you should give this workout a shot.

HOW IT WORKS
The workout lasts approximately as long as a real championship MMA fight: five rounds. In those rounds you’ll perform a little of nearly every kind of exercise that fighters use to prepare for battle, from jumping rope to bodyweight circuits to combinations on the heavy bag. Use it to get in fighting shape, and then watch the real fights from the safety of your couch.

DIRECTIONS

Follow the instructions for the five rounds.
THE WORKOUT

Round 1

Warmup: 3 Minutes Total Work
Jump rope for three minutes; rest 90 seconds.

Round 2

4 Minutes Total Work
Shadowbox for two minutes. Then perform the circuit of exercises for two more minutes:
Shadowbox
Stay light on your feet and throw jabs, crosses, hooks, and uppercuts at an imaginary opponent. Keep your hands up.
Bodyweight Squat
Stand with feet shoulder width and toes turned slightly out. Bend your hips back and squat as low as you can. Aim for 20 reps.
Pushup
Perform conventional pushups, aiming for 20 reps.
Plank
Get into pushup position and then bend your elbows so your forearms lie flat on the floor. Brace your abs and hold the position until the end of two minutes.

Round 3

5 Minutes Total Work
Perform the following combinations on the heavy bag and then jump rope for the remainder of five minutes.
50 jabs
50 crosses
50 jabs and crosses
25 jabs, crosses, and hooks
Jump rope

Round 4

5 Minutes Total Work
Perform the following combinations on a heavy bag and then jump rope for the remainder of five minutes.
Alternating knee strikes
Duration: 60 seconds
Alternating kicks
60 seconds
50 jabs and kicks
50 crosses and kicks
Jump rope

Round 5

5 Minutes Total Work
Perform the following grappling drills on the floor for five minutes.
10 Forward rolls
10 Backward rolls
100 Situps
Ground and pound

(place a heavy bag or shield on the floor; mount, and strike it)
15 Pushups
Jump rope

Fitness

Alvin Kamara Decides That Weights Are Not Enough In His Workout

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Saints running back and NFL Rookie of The Year Alvin Kamara is getting ready for next season.

Kamara decided to put the entire weight rack on his shoulders, along with four giant plates, and then he walked 20 yards with them.

As if that’s not difficult enough, Kamara also decided to pull a Jeep behind him during his workout, which probably burned roughly 90,000 calories.

If you want to rush for over 1500 yards maybe you should find a Jeep.

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Fitness

What’s Holding You Back From Being Ripped

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Do you want to be a ripped guy with abs for all seasons? The answer is a matter of priorities and discipline.

Think about it: Are you willing to cook your own food instead of eating premade meals or buying takeout? Count your macros and measure your food portions? Eat salad while the rest of your buddies are eating pizza? Give up even foods you didn’t think were especially bad for you, such as bread, cheese, and milk? Commit yourself to getting more sleep than a normal guy?

If you answered yes to all those questions, you may have the dedication needed to get ripped. If not, no worries—you can still be strong, healthy, and lean, a guy who’s always energized and resistant to disease but won’t appear in a firemen’s calendar anytime soon. And no one says you have to.

But if ripped is your goal, we’ve got the goods. You’ll achieve a lean physique faster with this approach than with any other you’ve tried so far.

Determine how those calories break down into grams of protein, carbs, and fat. Because getting ripped demands resistance training and lifters need more protein than regular folks to repair muscle, set your daily protein intake at 1g per pound of bodyweight. You need carbs to provide energy for workouts and recover from training, so again, 1g per pound is good. As for fat, keep it low to keep calories under control (1g of fat has more than twice the calories of a gram of protein or carbs), but not so low that you negatively impact hormones like testosterone: Start with 0.4g per pound per day.

So for our 250-lb man who wants to be 180, his macros are 180g protein, 180g carbs, and 72g fat.

 

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Do Fitness Trackers Really Work?

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This article was written by K. ALEISHA FETTERS and was originally published on Details.com.

THE QUESTION: I’M constantly looking at my fitness tracker. But how much can I really rely on what it’s telling me?

The expert: Ray Browning, Ph.D., director of the Physical Activity Energetics/Mechanics Lab at Colorado State University

The answer: It depends what, exactly, you’re tracking and which brand you’re wearing.

Why? These fitness devices track everything—from calories burned to steps taken—with their built-in accelerometers. And as the name suggests, they only detect acceleration (changes in motion), not exertion. They don’t have any idea if your arm is wielding a candy bar or a 50-pound dumbbell.

That’s why, as you may or may not have noticed, your tracker gives you little to no credit for some of your workouts. A lot of strength training exercises—not to mention biking—all read like you’re just chilling out on the couch, Browning says. Remember: If your tracker is not bouncing around, it’s not counting your exercise.

In one recent study published in Medicine & Science in Sports & Exercise, trackers’ calorie expenditure (one subset of the genre) was found to be between 10 and 15 percent off, on average, which isn’t so bad. Researchers asked 30 men and 30 women to complete a 69-minute workout that included 13 different activities—from writing at a computer and playing Wii tennis to running and shooting hoops. They then compared the readings from eight fitness trackers against those from portable (and far more accurate) metabolic analyzers.

The BodyMedia FIT, Fitbit Zip, and Fitbit One, were the most accurate (with 9.3, 10.1, and 10.4 error ratings, respectively), while the Jawbone Up, Actigraph, Directlife, Nike Fuel Band, and Basis Band, brought up the rear (with 12.2, 12.6, 12.8, 13.0, 23.5 percent error ratings, respectively).

But if you put too much faith in even the most accurate trackers—basing your calorie intake on how many calories your device says you’re burning—you could end up gaining, not losing weight, Browning says. For instance, if your fitness tracker says you’ve burned 3,000 calories today, you may have actually only burned 2,500.

The smartphone apps for some of these fitness trackers will let you manually enter exercises to get a more accurate calorie-burn total, but even if your tracker knows your height, weight, age, and gender, the calorie-estimate could be off, of course. (the accuracy of cardio machine calorie-counters is another matter.)

There is a silver lining, though: “These fitness trackers may not be accurate in counting calories, but their results are repeatable,” says Browning. If you do the exact same thing two days in a row, you can expect the same tallies from your tracker. That means you can easily use them to track your progress. Have you burned more calories today than yesterday? Taken more steps? You can trust that info.

And progress, in the end, is what will make you fitter and faster.

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