Fitness & MMA Blog – BlackBeltWhiteHat.com

Tag: Fitness

  • 6 Week Home Workout Plan .pdf [2025]

    Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk – Consult your doctor before taking up a new exercise protocol. Equipment – kettlebell, resistance band. Include a warm up before each…

  • Touch Mudder Cholmondeley Castle North West review 2024

    First thing – it was harder than I expected. Well, specifically, just bloody freezing. Everywhere was flooded due to the storms and bad weather over the last month. We began our day helping push a BMW out of the (grass/mud) car park. The course was full of massive puddles up to your knees and waist.…

  • MMA  Conjugate Method Program .pdf [2025]

    The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength. Rather than a periodised conditioning program, you are able to train all aspects of conditioning all year round. Day 1: Max…

  • How Do I Make Time for Exercise When I have a Toddler?

    Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak…

  • Shadow Boxing Combinations pdf [2025]

    If you’re looking to train boxing or mma at home, then shadow boxing drills and shadow boxing combinations are a great idea. You can work on footwork, angles (keeping your head of centre line) and throwing feints. The Bas rutten boxing workouts are a great way to get started. when you are listening to the…

  • Red Light Therapy for IBS [Photobiomodulation]

    Also known as photobiomodulation (PBM), red light therapy uses specific wavelengths of red light to pentrate the skin – specific red light, instead of hitting the skins surface, can have an effect on underlying tissue. It can help with GI disorders like IBS, through several mechanisms: Quotes from Studies – Red Light Therapy & IBS…

  • Andrew Huberman – Beta Alanine Protocol [2024]

    Beta alanine is a non essential amino acid, that is often used by athletes and body builders. It’s found in meat, fish, and of course – beta alanine supplements. It’s often a key ingredient in pre workouts. I personally use it to help with recovery and general aches and pains, as it has a noticeable…

  • ALCAR with ALA (Acetyl L-Carnitine with Alpha Lipoic Acid) [2024]

    I’ve tried many supplements, herbs and whole foods to help with my focus and mood. ALCAR is one of my favourites. It is highly effective, but I have to split a 100mg capsule up and take throughout the day, or it makes my IBS worse. There’s also some concern about TMAO and oxidative damage, at…

  • AG1 Alternative [2025] Benefits? Debunked? Warning!

    IS AG1 worth it? By Drew Griffiths (Bsc, Msc) Post is all in my opinion… Nope. 97 quid a month, fuck that It’s a decent supplement but the price is obscene. Just buy another organic greens powder or make your own. Warning! Safety Due to the amount of lead per serving ConsumerLab found in AG1 in 2022, regular use…

  • Red Light Therapy for Muscle Hypertrophy (2024)

    The use of red light therapy (RLT) to encourage muscle growth has been researched and examined in several academic studies, with a mixture of results. Studies Supporting the Effects of RLT on Muscle Hypertrophy The study found that RLT improved muscle strength and reduced muscle soreness after exercise. Whilst this doesn’t show a direct increase…