My Fit Club is aimed at the average guy / gal in the street that wants to utilize boxing training with a military/ disciplined streak and lose GENUINE pounds.
- Nutrition is first and is probably the largest miss-informed problem area there is. In this age of internet highway, goggle all information, there are so many diets and information available, and it would confuse and misinform anybody. You should try and focus on eating good quality, fresh if possible food, not laden with huge amounts of saturated fats.
- These are more easily digested and stop the bloated feeling three larger meals give. The ethos behind the weight loss is cutting out the wasted, empty carbohydrates in some of the food you may be eating, whilst increasing your output and getting 6-8 hours decent rest and recovery daily. The rest really does make a MASSIVE difference.
- We are increasing the amount of protein with in the diet, Protein is responsible for the amino acid building blocks in your blood stream, and this re-builds the muscles that you break down whilst training, importantly Protein cannot be stored on the body as fat, if not utilized by the Protein receptors in your blood stream, then it is expelled down the toilet; o)) Not stored as excess body fat.
- Hence protein rich foods are utilized; eggs, milk, meat, fish. Consequently I want you to be careful and thoughtful to your Carbohydrate intake. This doesn’t mean cutting it out as your body needs carbohydrates to sustain energy levels in the body via Glycogen supplies to the muscles. Use basic rules and stick with them,
• eating Carbohydrates such as Rice, Pasta, Noodles try and stick with half your fist as a guide in portion serving. The rest of the meal should be salad, which is free, make it HUGE and meat, trim the fat off and its pure protein.
- Your water intake needs to be around 3 pints per day, water flushes the whole system through and is top of the list for losing weight and maintaining a healthy life style, if you take a 1/2 pint glass of water before each meal, then it hydrates you and makes you feel full. We are aiming at a high protein diet to trim the bodies’ excess fat stores down whilst maintaining adequate carbs to power us through the day.
I want you to attack the training aggressively and effectively. When you are at home first thing in the morning, don't saunter into bathroom and think, no he doesn’t know am not doing the exercises, its ok. Do the Abs and press ups set each day, if you are hungry to get the lean look, and then do it at night also?
The training set by myself and utilizes boxing’s excellent balanced workout ethic. Using Aerobic and Stretching sessions that I have learned and utilised throughout my career, personally and on others.
Using boxing and tabata principles to work you hard and increase the metabolic rate to enhance the bodies burning of calories. If you stick with the programmed and decrease your calorific intake, by cutting out the rubbish in your diet and increase your output by exercising, you will have a calorific deficit each day. (Say 500 cals total, 250 from decent eating and at least 250 by increased exercise) This means you will lose weight.
It takes 2750 cals to lose one pound of bodily fat, so times each day’s calories saved and times by 7 days and your weekly total is up there showing mathematically how you lose the weight. This is until you achieve a balanced weight that is comfortable for you.
Rest and Recovery.
Third in the triangle is rest, the body needs this as a recuperation period for the brain to rest and the body to rest and recover. 8 hours sleep is always given, but anything between 6-8 hours.
Rest and recovery are critical components of any successful training program. They are also the least planned and underutilized ways to enhance performance. You may not be aware there is a difference between rest and recovery or how to properly implement them. If you train for ten hours per week, you have 158 non-training hours or 95% of your time left for rest and recovery. Where is this entire “extra” time going and why do you walk into your workout dragging?
Most easily defined as a combination of sleep and time spent not training, rest is the easiest to understand and implement. How you sleep and spend this time is very critical.
Recovery, however, refers to techniques and actions taken to maximize your body’s repair. These include hydration, nutrition, posture, heat, ice, stretching, self-myofascial release, stress management, compression, and time spent standing versus sitting versus lying down. Recovery encompasses more than just muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state, and more.
We have different systems that need to recover. These include hormonal, neurological, and structural. Our structural system includes muscles, tendons, ligaments, and bones. Muscles recover the quickest because they receive direct blood flow. Tendons, ligaments, and bones receive indirect blood flow and therefore can take longer to recover and be more susceptible to over training stress.
For most, the goal should not be set for perfection or include exactly correct levels of each factor - leave that for professional athletes to strive after.
Our goal is to prioritize life and maximize performance without personal sacrifice.
Kick back, relax, and enjoy an evening out with friends. Order your favorite beer and get the ribs as this may mentally benefit you more, allow you to unwind, and put you in a better place to perform as opposed to another solitary night of broccoli and chicken. Life for an athlete who sacrifices everything for the sake of performance can very lonely and tiresome.
A balanced combination of rest and recovery along with proper diet and exercise should be a part of any fitness regimen.
Unless you are competing at an elite level, you should follow the follow the 80/20 rule. Eighty percent of your time can be spent focusing on diet and exercise, while twenty percent should be left for enjoying life. In other words, don’t let yourself get too wrapped up in perfection.
Below we will break down the subcomponents of rest and recovery to provide you with better insight on how to improve performance and overall quality of life.
A healthy and happy athlete not only performs better, but has the ability to give time and energy to others also.