Fitness & MMA Blog – BlackBeltWhiteHat.com

Tag: Fitness

  • How to do Hot Yoga at Home (With Pictures)

    With the help of a bath, you can do hot yoga at home. You don’t need a heater for hot yoga, or a tent. Although I am a fan of the infrared sauna blankets to get heat ‘deep’ into the muscles. Instead of using a heater, or sauna, you can run the bath, and wear…

  • Quick Bodybuilding Routine – at home (no equipment)

    Get hench in 5 There is some research (study here) suggesting that 1 set per body part is as effective for strength gains, as 3 sets. Make sure that you warm up – get a sweat on Do each set with perfect technique – fail between 6 and 12 reps. If you can do 12…

  • Boxing Tips for Beginners (from home)

    I made a video about with some pointers when drilling and practising shadow boxing at home, during covid. Whilst you can train for boxing at home without any equipment, home boxing equipment including resistance bands, punch bags and reaction-‘bags’, will make training a lot more fun! Throw Boxing-Feints Don’t pass out, instead twitch your shoulders…

  • Grappling Power Program .pdf [Updated August 2024]

    Explosive power is really important for successful grappling, especially in no gi. You can literally power out (or into) most positions and submissions if you have explosive hips and legs. Get explosive hips for superior grappling performance – scroll down to the bottom for the pdf and a nice table-version of the program. By the…

  • Best Free Standing Punch Bags for Adults – 6ft (Amazon)

    Thought I’d do some research on 6ft Freestanding punch bags for adults and wack the results together into some tables. All statistics correct at the time of writing. It was surprisingly hard to find many standing punchbags on Amazon.com These are the best punchbags for under £250 or $250 based on reviews: The tables look…

  • How to Use BPC 157 and TB500

    USE AT YOUR OWN RISK – THERE ARE FEW LONG TERM STUDIES ON BPC-157 and TB 500 SIDE EFFECTS BPC 157 is a chain of amino acids. I believe its found in gastric juice. Lovely. It is used for any problems related to inflammation and can help repair tendons and ligaments. It’s popular in the…

  • Muay Thai Stretching routine .pdf [Joe Rogan]

    Daily Stretching Routine for Muay Thai Incidentally – If you want to be able to stretch and kick whenever you want – Joe Rogan’s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom… To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that…

  • Supplements to Boost Energy – [Nov. 2021]

    I have 2 kids, 1 is teething, it’s quite hard work. I only work 4 days a week now but the 3 days off are the hardest! Anyway, moaning over, here’s some solutions that I’ve found CONSULT A DOCTOR BEFORE TAKING ANY SUPPLEMENTS Foundation of Healthy Foods Eat lots of vegetables – ensure you have…

  • Tips on Getting Fit at Home in 2021

    Don’t procrastinate – grab a notepad now or open a Google Doc and take some notes Get a Specific Plan Write down 2 reasons Why? you want to get into shape. Be as specific as possible – to have more energy to play with my children and be less grumpy for example. Set Outcome Goals…

  • Yoga Poses – Paschimottanasana or Seated Forward Bend

    Make sure that you are putting equal weight on each glute / sit bone Normal people with sitting or sedentary job get a pelvis with an incorrect tilt, causing a exaggerated curve in the spine. This pelvis issue causes a hunchback with rounded shoulders, pushing neck forward. If you have these alignment issues, first bring…