Fitness & MMA Blog – BlackBeltWhiteHat.com

Category: Fitness

  • Treating a Stiff Back and Neck

    Speak to your Doctor or Physio about treating your back pain. If you have problems with your spinal discs, like a bulging or prolapsed disc you can do more damage than good with ‘self-help’ If you are anything like me, from years of wrestling and grappling and lifting weights with poor technique and no stretching…

  • Sports Nutrition for Soccer / Football pdf

    Today I did the washing and the hoovering, then this ebook: Click link to download —> Sports_Nutrition_for_Football_1-4 available on Kindle here

  • Eccentric Strength Training – Studies [2023]

    Eccentric part of a lift, is the downward, or lowering phase of a lift. For example, with a bench press lift, the eccentric phase is the phase when you lower the bar back to your chest. Pushing the bar up, off your chest, is known as the concentric lift or phase. You can train “eccentricly”…

  • Sitting is the new smoking

    Great infographic about the health risks of sitting. Remember listening to a podcast with Joe Rogan featuring Katy from http://www.katysays.com in which she was explaining how the lymphatic system can’t work unless your moving.

  • Exercise for depression – studies

    Study 1 http://psycnet.apa.org/journals/ccp/55/5/748/ We compared the effectiveness of an aerobic and nonaerobic exercise in the treatment of clinical depression in women. A total of 40 women, screened on the Research Diagnostic Criteria for major or minor depressive disorder, were randomly assigned to an 8-week running (aerobic), weight-lifting (nonaerobic), or wait-list control condition. Subjects were reassessed…

  • Flexibility Training

    3 studies of interest: Study 1 http://europepmc.org/abstract/med/8531617 – 2 Groups – Flexibility training only – Strength training and Flexibility training combined Flexibility only group increase range of motion and flexibility more than the combined group The results indicate that the FO group increased its range of motion in shoulder abduction to a significantly greater extent…

  • So I filmed the mrs on the pads…

    And then myself on the bag(s) Noticed I drop my opposite hand every time I throw a hook, and kind of, oddly, rub my nose before I throw a combo.

  • Study of the week – Muscle Temperature and Power Output

    Took me ages to find any studies on this: http://link.springer.com/article/10.1007/BF00424812 The above study looked at pedalling power output during maximal sprints. After warming the legs in a 44‡ C water bath there was an increase of ∼11% in maximal peak force and power (PPmax) compared with normal rest while cooling the legs in 18 and…

  • MuscleTech Gakic Review

    Made an emotionally based purchase last week, and shed out £30 on Muscletech Gakic – 2 months supply. Bought it off ebay. I’ve been training with weights for 18 years, and think I’ve maxed out my genetic potential on most bodybuilding style exercises like bench press, so any improvement in strength would be amazing. I’ll…

  • Great Paper on Natural Bodybuilding

    http://www.jissn.com/content/11/1/20 Adequate protein consumption during contest preparation is required to support maintenance of LBM. Athletes require higher protein intakes to support increased activity and strength athletes benefit from higher intakes to support growth of LBM [5,22–28]. Some researchers suggest these requirements increase further when athletes undergo energy restriction [13,16,22,28–33]. Furthermore, there is evidence that protein requirements are…