Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: Fitness

  • Chin Ups for Beginners

    Chin Ups for Beginners

    If you are training at home, a chin up bar is arguably the one essential piece of kit. I use the Power Bar 2 from Amazon: How to Do Your First Pull Ups At your own risk – be careful – slow & controlled chin ups are essential to prevent injury Try putting a chair…

  • Treating Muscle Pain & Joint Pain

    From over-training, to general stress & anxiety, muscle pain & joint pain are increasingly common complaints. Pain can be a direct cause of depression and anxiety, but equally mental health issues including stress, can be the cause of the pain. Whatever the source, physical pain and mental health seem to have a direct association. Whether…

  • GSP Workout

    GSP – a lovely chap, great fighter and a potential underwear model. GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same. To Build Mass You Need Calories GSP might turn up to fights looking like he’s about to step on stage at a…

  • MMA Strength & Conditioning Infographic

    Bit of a work in progress…see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and/or deadlifts. Most MMA techniques involve…

  • How to Stick to a Diet

    1. Have a Specific Plan & Goal If you say ‘I’m just going to eat healthy’, you’re less likely to succeed than if you have a specific diet or somekind of specific guidelines. Nail down what you can’t eat e.g. sugar Have a shopping list. You need to start your diet when you’re doing the…

  • Cherry Juice for Joint Pain & Recovery

    If you live in the UK, there’s an excellent programme on Channel 4 (first 3 series are on the 4player app-thing) called ‘Superfoods the Real Story‘. One episode looked at cherry juice and did a (non-scientific) experiment on American Football players and showed that those who drank cherry juice daily, showed a remarkable increased rate…

  • Infographic – Beginner’s Guide to Photography

    I was learning about photography and got a bit carried away and made an infographic:   So if you’re looking to do photography for an MMA or martial arts event you will probably want A fast shutter speed to freeze movement You’ll need a wide aperture to capture enough light in the indoors A High…

  • Carb Cycling – Beginner’s Guide

    Carb cycling involves days of eating a range of high carbohydrate foods, days of moderate carbohydrate intake and often days of low or no carbohydrate intake. Carbohydrate / carb cycling is said to stimulate certain metabolic functions, such as insulin sensitivity, thyroid hormones and leptin* – which in turn has benefits for health, fat loss…

  • Alkaline Vegan Diet Plan – pdf. (2025 update) Warning! – Read First

    The vegan diet is becoming more and more popular…it was rare to hear about someone who was on a vegan diet until the China Study came out in 2005 and then it really gained momentum when a leading medical doctor published the book “How Not to Die“. The book basically recommends a varied plant and wholegrain diet…

  • Fitness Training for Firefighters

    Training ideas for those wanting to join the fireservice. The fitness tests, that form part of the selection process in the UK are: The 6 National Firefighter Physical Tests Ladder Climb Casualty Evacuation Ladder Lift / Lower Simulation Enclosed Spaces Equipment Assembly Equipment Carry There is more information about each test on the official website,…