BOXING FITNESS NEWSLETTER
March 2012
In this issue Andy & Jamie have picked 11 of the best tips to help you stay motivated and reach your fitness goals. Get the scoop on our Pull-Up Bars and check out Speedbag Scissorhands on FaceBook!
1. Accept who you are
The key to getting over the concept of “a perfect body” is to accept what you have. If you accept your body – and even learn to like it – you can achieve peace with your diet and exercise plan.
2. Work your stretch
Some stretches may feel uncomfortable initially but try to stay in them, even if only for a short while. As long as you feel no pain, you should not be in danger of injuring yourself. Don’t bounce your stretch. Breathe calmly and regularly through your nose.
3. Reward yourself with a massage
Cool-downs are your first line of defence against lactic acid build up and muscle soreness. Massage is a great way of helping your metabolism recover from the effort and trauma of your training sessions. A good massage also helps reinforce the sense of reward.
4. Stay off the scales
The scale is not always a true measure of what is going on with the body. If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It’s always a good idea to do several body measurements to have a second objective way to monitor progress.
5. Less is more
Frequency is almost always more beneficial than duration when working out. For example, although theoretically you are burning the same amount of calories, five 30-minute workouts are going to be more beneficial to your health than two 75-minute sessions.
6. Take the half hour challenge
Exercise burns calories. A daily 30-minute brisk walk will burn around 1,500 calories every week. Over six months this totals a staggering 39,000 calories – the equivalent to over 11lb of fat.
7. The great outdoors
Central heating, open fires, poor ventilation and stress all cause fatigue. Get outside into the fresh air to boost your energy levels during exercise.
8. The two-day rule
If you’re trying to lose weight, don’t let more than 48 hours go by without doing some form of exercise as it’s important to keep your metabolic rate raised if you want to burn fat. Post exercise, your body burns calories at an elevated rate for at least four to five hours.
9. Up your fibre intake
It is estimated that a third of cancers could be prevented by changes in diet. A diet which is high in fibre, and whole grain cereal, and low in fat has the potential to prevent a number of cancers, including colon, stomach and breast cancers.
10. Do the right reps for you
For muscle endurance training do up to 18 or 20 repetitions at a weight that starts to fatigue you at 14 or 15 reps. To build strength or develop muscle size, up to 10-12 repetitions at a weight that starts to fatigue you at seven or eight. In between sets stretch for 30-90 seconds.
11. Don’t pig out
Eat when you are hungry, not out of habit. Graze rather than gorge. Eat little and often, with plenty of fruit as snacks in-between.
Always consult your physician before starting any physical exercise program. Balazs Inc, Andy Dumas and Jamie Dumas assume no responsibility for the improper use of information contained within.
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