Preparation is vital before an MMA fight

It is often said that a bout is won or lost before the fighters even enter the ring. This can certainly be the case with MMA as champions and challengers put their body and mind through rigorous training regimes and unforgiving mental challenges to make sure they are at their peak - before engaging in one of the toughest sports in the world.

So what can an MMA fighter do to increase his or her chances of having their arm held aloft on fight night? Here’s a look at some key factors that might just be the difference between defeat and victory.

Training 

MMA fighters use a combination of different training techniques due to the diverse nature of the sport, ensuring they are ready for anything their opponent has to throw at them. A varied approach including wrestling, boxing, kickboxing, weight training and cardio vascular exercise is great preparation for the battle ahead. A good technique is one thing, but you must make sure your body is conditioned to last the duration of the fight, so be prepared for some long days and nights in the gym.

 Nutrition

 

Train twice a day for six days a week and you’ll start to feel the effects, both good and bad. If you don’t eat correctly your body will not be able to take any more punishment and you’ll end up doing more harm than good. Eating plenty but in small quantities is the best way take on nutrition when you are training, rather like a body builder would. It’s recommended that six small meals a day is the perfect intake for what your body is going through. The healthy option is always the best but cutting out carbs isn’t a must, as it’s important that you maintain your energy levels. Many trainers promote the idea of a “cheat meal” once a week, maybe a pizza, steak or chips, as a reward for all your hard work – in regulation of course.

Supplements 

Putting your body through, what is essentially physical torture for up to six weeks is bound to take its toll. When you train you are basically teaching your body to do things it couldn’t before, through pressure and hard work. Over time, if you don’t supplement your body for what it is losing during training, workouts will just become a waste of time.  Any good MMA shop will offer a wide range of protein supplements to ensure that your training regimes are not becoming harmful and you can maximise your recovery period.

Equipment

A good workman should never blame his tools. But if you don’t have the correct equipment from the start, you’ll be severely hampering your chances when it comes to progressing as an MMA contender. There’s no point training with old or second hand gear and then buying new kit for a big fight, as you’ll still be getting used to it when the bout comes around. It may seem like an expensive outlay initially but think of it as an investment for the long term – making sure your fight gear feels comfortable and gives you the freedom to perform to your true ability in the octagon.

The Key To Weight Loss

A report issued by the Health and Social Care Information Centre in February 2013 reveals some worrying statistics about weight gain in the UK. In 2011/12 only 34% of men and 39% of women had a normal body mass index, and even more alarmingly, the numbers of people who are admitted to hospital because of obesity has tripled in the last five years - last year around 3,000 men and over 8,000 women needed treatment due to their weight.

Losing weight is a challenging process with many obstacles to overcome and a great deal of confusing and sometimes contradictory information. In actual fact the key to weight loss is very simple: eat fewer calories than you burn and your weight will go down. The difficulties arise in knowing exactly how to go about achieving this apparently simple aim and, crucially, in making sure you don’t put the weight back on again in the future. Here is an introduction to some of the basic principles of safe weight loss.

Nutrition
There are thousands of different kinds of diets, all of them promising that their way is the best. Basically, you need to make sure that you consume fewer calories (energy), but don’t miss out on the vitamins or minerals that your body always needs. For women, a diet which provides between 1,000 and 1,200 calories a day is recommended, and for men those figures are 1,200 to 1,600.

Be careful of what are known as very low calorie diets (VLCDs) such as the Grapefruit or Hollywood Diet. These tend to involve eating the same types of low calorie foods and only provide around 800 calories a day. With a diet like this, the chances are that you will lose weight fast, but you won’t be getting enough energy and the diet will be very hard to maintain. Many people give up after a while and end up going back to their previous unhealthy lifestyle, and naturally they put the weight back on.

Exercise
At the same time as you cut the amount of calories you consume, you also need to make sure that you get plenty of exercise. It is the right balance of diet and exercise that will ensure that you lose weight safely, and become a fitter, leaner person in the long term. An hour’s worth of a cardiovascular activity each day should be enough for most people to see the benefits. Find something you enjoy; if the exercise you’re doing is making you miserable you will be unlikely to stick at it. Running is an excellent means of losing weight, but be careful not to do too much too soon, as it can put a strain on your joints, particularly the knees. Swimming is a good alternative as it tones your arms and legs without putting them under any undue pressure. Other forms of exercise worth trying out are cycling, hiking and even kayaking.

Sensible Approach
With both the diet and the exercise, it is important to go at a steady pace. Sudden, dramatic weight loss or too much exercise all at once will put your body under a lot of pressure, and in the long run you will be less likely to keep your weight down. The actual figures vary for each person of course, but a general rule of thumb for safe weight loss is as follows:

Eating around 1,200 calories and exercising for about an hour each day, should result in the steady loss of around two pounds per week.

If you are unsure about anything concerning diets and exercise, check with your doctor first. As long as you don’t expect miracles, and you adopt a sensible approach, there is every chance you will be able to attain your desired weight.

Guest Post By: Wildmoor Spa & Health Club

Keeping Fit with Cancer

Dealing with cancer can be an emotional experience for anyone. Luckily, there have been advancements in cancer treatments, and doctors are able to more effectively treat these diseases. Mesothelioma and other aggressive cancers are now able to be treated more successfully because of these advancements. Even though treatment has advanced tremendously, the cancer patient can do many things to help his or her response to the treatment. A great way for a cancer patient to improve his or her health is to participate in some type of exercise program. The patient can participate in this program individually, or he or she can participate as part of a group.

Before the cancer patient begins the exercise program, he or she should make sure to speak with their doctor. Once the patient begins the exercise program, he or she will begin to strengthen different parts of his or her body. Not only will the exercise strengthen parts of the body, but it will also allow the individual to shed unnecessary fat, lower his or her blood pressure, and give him or her more energy throughout the day. Lack of energy is one of the main effects that cancer treatments has on a person.

Cancer can affect many parts of the body; therefore, the unaffected parts of the body should be kept in good working condition. Exercise is known for its ability to fight off diseases, so as the person exercises, he or she decreases the risk of the cancer spreading to the other body parts. Furthermore, as the person exercises more, he or she is able to strengthen the parts of the body that are already affected by the cancer.

When a person is diagnosed with cancer, he or she will experience many different emotions. Two of the most common emotions are anger and sadness. With exercise, the person will be able to improve his or her mood. Exercise releases endorphins throughout the body, which are the chemicals that allow the mind to experience feelings of pleasure.

Unless a person has gone through cancer, he or she may not understand how much it affects the body. It will affect a person physically and emotionally; however, if exercise routines are done during this time, the person can improve his or her prognosis and overall health.

Why Sports Clothing Doesn't Need to be Purely Sensible and Serious

Selecting the right sports clothing is an important business - you need something practical that will adequately support you in your chosen activity and your performance, but that doesn't mean your outfits have to be dull or boring.

Sports clothing can be fun, fabulous and functional and there's an increasing number of ranges available that tick all of these boxes, both online and on the high street, for example JD Sports. So, what should you be looking for? The type of clothing or items you choose will of course depend on your chosen activity, but breathable fabrics and adequate chest support should be at the top of the checklist for ladies. This means a well-fitted sports bra for any cardio or impact exercise, synthetic fabric tops, shorts or running leggings that draw moisture away from the skin and running or training socks.

The type of training shoe you need will also be determined by the activity you choose - for example, you will need decidedly different shoes for tennis, skateboarding or running and it's important to buy the right kind of shoe for the job. Failure to get support in the right places could end up in injury and even long-term problems, so it's best not to skimp on shoes! If running or jogging is your activity of choice, buying the right kind of shoe becomes even more of a priority; this type of training shoe should be matched to your running style or 'gait'. You can have your gait measured in specialist running shops with no obligation to buy then order online if this suits your budget better.

Finally, if you want to include some of your own style sense in your exercise outfit, why not take some inspiration from the celebs? Former glamour model and avid jogger Katie Price lets her love of pink impact intensely on her workout gear selection and wore a nearly all pink outfit when she took part in the Brighton Half Marathon earlier this year (see here). Model turned professional bodybuilder Jodie Marsh seem to have a similar attitude to her training gear and has published a number of pics of herself recently in pink shorts, cropped pink t-shirts and pink sports bras - once again highlighting that sportswear can be pretty as well as practical!

Healthy Snack Ideas

Guest post written by Tanya Harris of www.MyFood.co.uk.

Summary: Is unhealthy snacking keeping you from losing weight? Stock your fridge with these delicious bites to help keep you on track.

The Rules

Following a diet is hard enough for anybody, no matter what the aim. Most of us find it impossible not to eat after 6 p.m., have a big breakfast early or drink at least two liters of water a day. However, these requirements are extremely vital for your success in losing weight. If you are still in the beginning, you might slip off track every now and then. Here are a few suggestions for off-schedule snacks, which, most importantly, are healthy and allowed anytime.

An Apple a Day Keeps the Doctor Away

Not only are apples healthy, but they are also considered a great substitute of all kinds of sweets, cakes, chocolates and everything rich of calories that you might want to resign to between meals. Their natural sweetness satisfies your desire for desserts and also contributes to the positive effect you want for your body. Moreover, its contents make you feel fresh and healthy. Apples lower the risks of getting livers, lungs and breast cancer, as well as Alzheimer and cholesterol issues. Another benefit is that apples can offer an energy boost stronger than coffee.

Fats?

Another popular snack among children, teenagers and happy-go-skinny people is chips. More health-conscious people replace it with wholesome nuts such as almonds, walnuts, Brazil and Cedar nuts. Although they are almost all a calorie-bomb, they are extremely nutritious and help the prevention of heart disease, development of brain and bone functions, and are rich in minerals and vitamins. It is essential to remember to always consume nuts in a raw state, not roasted, nor salted. Then, they will be a great contribution to your diet which betters the metabolism and helps you lose the unwanted weigh.

Yogurt

And a protein priority should not be ignored – yogurt and all kinds of dairy products should also be included in a balanced diet as they are a great source of proteins. In order to vary the taste and try something new, you can combine it with fresh nuts and fruits, which, as we mentioned, are no less healthy. As a result you will have a fabulously tasty snack of less than 150 calories that almost makes you forget about your desire for chocolate or cakes. Eating yogurt is a perfect way of giving the organism calcium and vitamins which are incredibly vital.

3 Reasons to Go to a Weight Loss Boot Camp

Weight loss is never easy. You’ve most likely been through plenty of New Year’s resolutions that went something along the lines of , “I’m going to exercise more”, or “I’m going to cut out fatty foods in my diet”. How long do these last? One week? Maybe two? If you’re constantly struggling with weight loss, including exercising and eating healthy, here are three great reasons to go to a weight loss boot camp.

1. Motivation

This is the top reason to go to a weight loss boot camp. When we make a resolution to lose weight, regardless of the time of year, we often break that resolution shortly after implementing it, simply because we have no motivation. We have no one standing next to us with a hand on our shoulder saying, “I’m here to help you.” We quickly drop off our good habits and go right back to our old ways. Boot camps don’t let that happen. They never let up on you, and they keep you charged and coming back for more each and every day, so your bad habits become old habits.

2. Eat Right, All the Time

Under a weight loss boot camp, your diet is strictly monitored. You're never allowed to sneak food in, and you never have access to the foods that may be bad for you. With weight loss boot camps you get plenty of food, but only that which will enhance the speed of your metabolism and give you energy to burn off more calories. Plus, you’ll learn great cooking tips and tricks to keep eating healthy even after you’ve completed the course.

3. Exercise…the Proper Way

At weight loss boot camps, you not only have intense exercise classes, but they train you to exercise properly. Previously, you’ve probably been the victim of poor exercise habits. While you may think you’re burning calories and getting fit, you’re actually doing physical harm to your body, which can seriously hurt you down the road. With weight loss boot camps, you get the proper instruction to have the maximum impact on your waist line, while learning to keep your body in top form while you work out. About the author: Jane is a writer for New You Boot Camp, a weight loss boot camp with locations all over Europe.

Rugby Star’s Tiling Challenge Goes Viral

Former international rugby player Lewis Moody M.B.E was called upon to test Elastoplast’s new Extra Tough plaster and it proved a huge success!

The ex-rugby captain and part-time DIY guru has become a viral hit after taking on a Vertical Tiling challenge.

The 33-year-old has turned into a huge sensation on YouTube after being videoed trying to tile a wall whilst being tied to a rope. The ‘Extreme DIY with Elastoplast Extra Tough’ clip involves the sportsman running back and forth with plaster and tiles in a nail-biting race against the stopwatch but the tongue in cheek video shows him falling all over the place as he is catapulted back by the spring.

Despite spilling plaster all over himself and being in a race against the horn, Moody shows just how super sticky, durable and waterproof the new plasters are no matter how extreme the DIY task is!

But why was the sportsman the perfect candidate? The English rugby union player from Berkshire recently announced his retirement from the game in March of this year. With so much spare time on his hands, he has starting to enjoy a spot of DIY as well as take part in extreme sports like wakeboarding. And as many people know, accidents can happen when participating in dangerous sports as well as trying to put up a shelf or fix a leaking tap around the home.

The video has already received over 100,000 views and if you fancy checking out the hilarious clip you can watch it by clicking on the video below or by clicking here. Next week Brits can watch how the Extreme Tough plaster copes against bandsaw skateboards!

4 Things to Keep in Mind When Losing Weight

At its most basic, weight loss is a matter of simple mathematics. Adding activity and subtracting calories equals weight loss. The challenge lies in doing these two things in ways that you can keep up for the long run. Fad diets that eliminate entire food groups are not only unhealthy, they're unsustainable. Exercising for hours every day is for models and movie stars, it's not real life.

Lose fat by making friends with your body instead of trying to punish it into shape.

Have Fun Fearlessly

There are many exercises that you can do that are very fun and it's important to feel you can do them fearlessly. Try out swimming, either on the beach or in a recreation center. From swimming laps, aquatic therapy, to even diving are all great ways to exercise and lose weight. Another fun activity to do with some friends is dancing. You can't let your weight turn you away from the things you love most. It's as good for your soul as it is for your body.

Bring in a Healthier Diet

All too often, diets focus on what you have to take off your table. Anyone would feel deprived if every meal meant fewer flavors, less variety and less food. Instead, turn that thinking around and look for ways to add a healthier diet with low-calorie foods that are packed with nutrition. When you add bulk in the form of extra lettuce and tomatoes on your sandwich or heaping helpings of spinach with your steak, you'll naturally have less room for the foods that offer more calories and fewer nutrients.

Move More

Dedicated exercise sessions boost your metabolism and speed up weight loss, but they aren't the only form of exercise. Every time you do a little light housecleaning, walk to the store or play with your kids, you're burning calories. When you pick the stairs over the elevator or walk from a more distant parking spot, you're making it easier for your body to burn excess fat. You'll also have more fun when you're more active.

Keeping Track with a Food Diary

A study published in the American Journal for Preventive Medicine found that people who simply tracked what they ate lost twice as much as study participants who didn't keep a food journal. Potentially doubling your weight loss couldn't be easier, especially with the number of calorie trackers available for your computer or smart phone.

Diet and exercise doesn't have to be a grim sentence of privation. Explore new culinary delights and enjoy the exercise you loved as a child, and you'll enjoy the journey of weight loss as much as you love your destination.

Brandon's an avid runner and fitness blogger that works with HydroWorx pools. HydroWorx is a world leader in aquatic therapy equipment, exercise pools, swim spas and portable underwater treadmills for sports and healthcare.

Sleep tips for losing weight

Did you know that getting enough sleep could actually help you lose weight? It may sound like a crazy concept, but there have been numerous recent studies that show a strong link between good sleeping habits and weight loss.

Whilst it may sound strange, there are a number of common sense reasons why sleeping well can help you lose weight. One of the most obvious is that our body craves more sugary foods when we are feeling tired and listless. Not only that, but being tired makes us lazy and therefore much more likely to reach for a packet of crisps for a quick pick me up, rather than taking the time to make a healthy and nutritious meal or snack.

The Importance Of Your Bed

One of the first steps to getting a decent night's sleep is to make sure you are sleeping in a decent bed. Nowadays, even our guest beds come with comfortable, supportive mattresses that will help you head off to dream land and wake up refreshed. Mattresses should be replaced every 10 years to ensure they are at their most comfortable. After all, it's difficult to get to sleep when you have bedsprings sticking out all over the place.

It's not just having a decent bed that can help you get that all important night's sleep to aid weight loss. There are a whole host of hormone factors too, which can stop your metabolism from working at its optimum. Lack of sleep not only raises the appetite, but it can also produce levels of a hormone called ghrelin to rise. This hormone stimulates the appetite and can leave sufferers wanting to eat far more than they actually need. Not getting enough sleep will also drive down levels of a hormone called leptin. This hormone is the one that helps you feel satisfied after you eat, so when the two factors are combined, it is little wonder that lack of sleep can result in weight gain.

Do You Have a Sleep Condition?

Another factor that affects restful sleep and has been linked to weight gain is a relatively undiagnosed condition called sleep apnea. This condition causes the airways to become blocked during the night, meaning the sufferer is constantly waking up every time they need to breathe. They will usually snore pretty loudly too, making a good night's sleep difficult for everyone else in the house.

Naturally, this disrupted sleep pattern leaves sufferers feeling exhausted and interferes with the hormone levels that control appetite. It is definitely a good idea to visit your GP if you think you are suffering from sleep apnea, as this condition can lead to diabetes or a heart condition.

The Right Routine

There are a few simple tips you can use to help you get enough sleep and boost your weight loss. Avoiding stimulants such as caffeine, nicotine or alcohol before you go to bed will help you get to sleep that much earlier. Having a good bedtime routine that starts about two hours before you go to bed can also help you wind down, relax and prepare your body for a good night's sleep. Try not to go to bed on an empty stomach, but don't eat a large meal before bedtime either. A simple snack like a bowl of cereal or a turkey sandwich (which is rich in the sleep inducing chemical, tryptophan) is one of the best things you can have. Finally, creating a cleansed and relaxing space to be in, away from the TV, will help you drop off in next to no time.

Important Things To Remember When Cycling

Cycling is a great way to stay fit. Done on a regular basis it can lower high blood pressure, improve your heart rate, strengthen your muscles, and protect your joints as the circular motion helps transport energy to your cartilages which reduces the risk of arthritis and other joint problems. The posture that is used when cycling improves your sense of balance while also strengthening your spine. A strong spine is less likely to suffer from pains or be afflicted by slipped discs.

As shown above cycling comes with many benefits, but there are also some bad points that you need to be aware of. Cycling, especially cycling in a city can be very dangerous. You are more at risk of injury on a bike than in a car, but there are some simple things you can do to reduce this risk.

The first is to make sure you can be seen. Even if you’re travelling when it’s dusk, you are still harder for cars to see than you think, so be sure to wear light-coloured clothing or a fluorescent jacket. For extra visibility consider wearing a reflective belt, or arm and ankle bands.

The second vital thing you can do to keep yourself safe when cycling is to wear the right equipment. A helmet is a must when cycling, as even a small fall can end in a serious head injury. Be sure to wear the helmet in the correct manner, otherwise it can’t protect you. The right manner is for the helmet to sit just above your eyebrows and not be hanging down your neck. When adjusting your helmet be sure that the straps are straight and that you can fit two fingers between the bottom strap and your chin. Shake your head around including up and down and side to side. If the helmet wobbles and moves, then it is not on tight enough, or you may need a better fitting helmet.

The third thing you can do to keep yourself safe is to cycle in a forward looking manner. Be aware of your surroundings and the dangers ahead, and always follow the Highway Code. If there is a red light ahead, stop in the middle of your lane. Don’t sneak forwards and stop to the right of the first car, as you will be in their blind spot and this could lead to an accident if they are turning right and you are going straight on, with neither of you knowing where the other is going. It is often forgotten by both motorists and cyclists that a bike is part of the traffic and must be treated, as well as behave as any other vehicle. For motorists this means overtaking bikes with plenty of space, and for cyclists it means to only overtake cars from the left.

Clear signals are vital for city cycling, and it’s best to avoid hesitant manoeuvres as these will confuse other vehicles. A confident and decisive cycling manner is needed. Also, be respectful to others on the road. If someone lets you enter a main road from a side road, then thank them for this. If you are cycling on a cycle path, which is adjacent to a pavement, be sure to warn pedestrians of your approach by using your bell. Always slow down when passing pedestrians as they may not be expecting you to pass them so quickly.

As long as you cycle in a sensible and forward thinking manner then you will gain all the great health benefits from cycling on a regular basis.