Boxer’s Diet & Boxer’s Diet Plan


fighting a taller opponent

A boxer’s diet is undoubtedly a crucial aspect of their preparation for a fight. The right nutrition is required to adapt to training stress/stimulus, to recover and to make weight (unless you happen to be a heavyweight).

The number of the calories that a boxer requires will depend on a number of factors including bodyweight, muscle mass and training programme.

A typical boxer will require between 3,000 and 4,000 calories per day. This is only a rough guide, a  professional heavyweight boxer during training camp may need 8,000 calories+ per day.

How to Work out The Calories You Need

Begin by working out your Basal Metabolic Rate (BMR) here

– Then use the Harris Benedict Formula, to work out your calorie requirements, based on your physical activity levels:
If you exercise 1-3 days a week, multiply your BMR by 1.375
If you train 3-5 days a week BMR x 1.55
– 6-7 days a week BMR x 1.725
– if you have a physical job and train most days, BMR x 1.9

I’m 5ft 10, 200lbs and train about 4 times a week. So my calorie requirement would be 3060 calories.

This is still only a rough guide. I would recommend monitoring body fat percentage and waist circumference. If your waist and bodyfat goes up – you’re probably eating too much!

Base of Micronutrients for Recovery & Well Being

Gone are the days (to a certain extent) when sports nutrition was all about pre-workout and post-workout nutrition…for recovery and adaptation to training a fighter requires a range of healthy organic fruit, vegetables and sources of protein.

AlkalineFoods

nom noms alkaline goodness

Good sources of protein include hemp seeds, quinoa, organic meat and wild fish.

Boxers should also look to consume a high amount of omega 3, from sources such as flaxseed and fish oil. This is a slightly controversial topic, with many nutritionists arguing that plant-based sources as healthiest, with advocates of fish oil pointing out that vegan sources of omega 3 rarely contain much EPA – the part of omega 3 which has the most potent anti-inflammatory benefits.

Carbohydrates

Ah, another controversial topic in modern sports nutrition. A typical diet will consist of a high number of carbohydrate foods including oats, pasta, whole grains and glucose-based-drinks before, during and after training.

Lower carbohydrate, higher fat diets have become more fashionable of late, as well as the targeted ketogenic diet.

The targeted ketosis diet consists of a very low carbohydrate diet, day to day – with 50g of fast acting/sugary carbs consumed an hour before training. The 50g of carbohydrate could come from fruit or supplements such as maltodextrin.

Supplements for Boxing

Keep supplements to a minimum if possible.

The research behind whey protein and also creatine is pretty impressive however and difficult to argue with.  Whey protein with 5g of creatine are ideal straight after training, with a source of carbohydrates such as a banana. 1 hour later look to consume a meal containing protein, fats and carbohydrate.

baking soda

Baking soda is a great, natural supplement that is said to be good for your kidneys and to have anti-cancer properties (I’m not suggesting by any means that it cures it but baking soda is as healthy as supplements come).

Add 2g of baking soda to a litre of water and drink throughout the day – consider adding a small amount of lemon juice too.

Pre-training try 5g of baking soda. Be very careful to assess your tolerance however – too much baking soda = diarrhea.

Don’t forget your fight IQ!

People underestimate the importance of problem-solving and cognition for combat sports – this is crucial!

If you want to improve your Fight IQ for boxing, then watching boxing videos, study styles, practice mental arithmetic and brain training via websites like Luminosity and consider supplementing with Lion’s Mane Mushroom.

lions mane mushroom infographi

Foods and supplements such as lions mane mushroom and anti-inflammatory foods such as turmeric, ginger, tart cherry juice and rosehip are also great to consume daily, to offset any damage taken during training or fighting.

Uridine is another supplement that can help with Fight IQ and is said to protect brain cells etc. There are also some quite serious potential side effects, so stick with lions mane if you can afford it.

Another important supplement to protect your brain is Omega 3. Supplementing with fish oil can help reduce inflammation. I have read about people consuming a mega-dose of fish oil at 20-30g per day – however I would not recommend this for boxers as it can increase the risk for a bleed on the brain.


Boxers Diet Plan

  • 2 liters of filtered/spring water per day (consider adding a little lemon juice or baking soda)
  • 10 sources of fruits & vegetables per day (smoothies or greens powders make this easier)

8am
Whey protein drink in water

High Protein Porridge:
2 cups of porridge oats
1 cup of ground almonds
Handful of sesame seeds
teaspoon of raw or manuka honey

or

Smoothie
1/2 Avocado
15g Peanut butter
1/2 Banana
Handful of Kale
5g Spiriluna
10g Cacao powder
5g Stevia (optional sweetener)

10.30am
2 slices of wheat-free toast with organic peanut butter (no added sugar version)

or
2 rice cakes with organic peanut butter
banana

or

Mashed banana mixed with almond butter on toast

12pm
Egg salad with goat’s cheese, lettuce and as many vegetables as possible
300ml hemp milk / full fat milk
2 pieces of high-quality dark chocolate
1 piece of fruit

3pm
Whey protein drink
Piece of fruit

or

1 tin of sardines

5pm – approx 1 hr before training
2 cups of wheat free cereal or porridge oats
with 150-200ml hemp or almond milk and a sliced banana
apple
handful of nuts and seeds

20 mins before training  
10g BCAA (optional)

Post Workout (within 30 mins)
1 piece of fruit (preferably a banana, as these contain glucose as well as fructose)

Post workout drink:
30g maltodextrin
40g whey protein
4g creatine
500mg Alpha lipoic acid

Or

‘natural smoothie
1/2 Avocado
15g Peanut butter
1/2 Banana
Handful of Kale
5g Spiriluna
10g Cacao powder
5g Stevia (optional sweetener)

Evening Meal (1 hour after training)
Couscous 70g 
Salmon – 100g
Roasted Vegetables

  • Pour 125ml water in a pan per 100g of couscous, Bring to the boil. Take off the ring as soon as boiled. Leave to stand for 2 mins. Fluff with fork. Season. Add a little olive oil, balsamic vinegar.
  • Salmon – poach in water, with a little butter for approx 15 mins.
  • Roasted vegetables – onions, sweet potatoes, carrots.  Chop up vegetables, put on a baking tray with oil drizzled on them. Add seasoning e.g. thyme or Chinese five spice. Put in the oven, 180 degrees for 15-20 mins.

Supper
350ml of coconut milk (beware that typical cartons contain about 2% coconut milk – tins or dried coconut milk tend to be better sources)

Calories approx – 3200

  • For extra calories make an additional protein smoothie:
    40g Hemp seeds/hemp protein powder
    25g dried coconut milk
    1 banana
    Handful of spinach
    20g flaxseed powder/coconut oil
    Blend together – makes 500 to 600 calories

Pecans – are also great source of extra calories. A 200g bag containing 1,400 calories is pretty easy to get through, especially if you add some goji berries and a fair amount of pink salt

Boxer's diet

A rough outline – add more fruit & veg

*Please note that the diet plan above is a very rough guide*

Eat 5-10 portions of fruit & veg on top of the meals outlined above.

Hemp Smoothie would include – avocado, peanut butter, hemp seeds, kale, cacao powder (and maybe some stevia to sweeten or raw honey)

There are many ways to approach nutrition and meal preparation.

Many fighters stick to 5 or 6 small meals per day,

whilst others may practice intermittent fasting or prefer a ketogenic alkaline diet.

Some may consume supplements, whilst other boxers prefer to consume a plant-based whole-foods diet with no supplements at all.

Experiment and see what works for you. General principles remain however:

  • Get plenty of fruit and vegetables 5-10 portions per day
  • Avoid processed foods like Pot Noodles
  • Whole foods are best
  • Get plenty of protein – hemp seeds, grass-fed beef, wild fish
  • Get plenty of omega 3 – flaxseed and/or fish oil
  • Avoid alcohol especially after a fight or training
  • Consume anti-inflammatory foods like ginger, turmeric etc
  • Don’t fry with sunflower oil and oils high in omega 6
  • Foods to build healthy gut flora – sauerkraut, kefir, yogurt

 


Foods Not To Eat

Alchohol – causes inflammation and generally bad for your brain. (weed is potentially a better option)

Processed foods – again, cause inflammation. This is where the argument against supplements comes in – despite the research behind supplements such as whey protein, many combat athletes are turning to whole foods diets high in vegetables and avoiding supplements all together. They feel that this gives them a base of general wellbeing and energy which is great for recovery and immune functioning etc which allows them to train harder.


Target Ketogenic Diet for Boxers

For boxer’s looking to shed a little weight and to reduce inflammation, targeted ketosis may be worth looking into.

The brain is also said to function more efficiently when using ketones as fuel, rather then glucose – great for Fight IQ again.

Ketosis is also said to reduce inflammation – great for recovery and general wellbeing.

Ketosis will also help you lose a few pounds instantly, as carbohydrates hold a lot of water (2.7g of water is held in the body for every 1g of carbohydrate), by reducing the carbohydrate / glycogen stored in the body, you will quickly lose some water-weight.

The issue with ketosis is that the first 2 to 3 weeks with very low carbohydrate diets is hard going. You lose energy and focus etc as your body becomes adapted to using fat and ketones as fuel instead of glucose. This can be avoided to a certain extent by supplementing with exogenous ketones.

ketogenic food

Another issue with ketosis is that you can lose power and strength to a certain extent as there are no, or very little, glycogen stores to call upon. Fat is a more efficient fuel source but cannot fuel explosive movements.

To offset this issue, consume 50g of fast-acting carbohydrate like maltodextrin around 45 minutes before training. This will temporarily ‘kick you out of ketosis’ for a few hours, but you will be able to train at a higher intensity.

You take the 50g of carbohydrate before each time you train, but you will also lose the benefits of ketosis each time you have the carbohydrate. Most people, therefore limit this protocol to twice a week.

Use the pee-sticks to make sure you are back in ketosis before doing it again.

 


For information on making weight and diets related to weight cuttingplease see my other article

weigh in

After a weigh-in

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Dad Bod Home Workout


I’ve noticed that people don’t listen etc unless you’re ripped/lean etc. so anyway – I popped my topless cherry with this 5 minute workout:

Dad Bod Back, Traps & Biceps Workout

Location is variable but for effect I’ve chosen the nursery

Equipment

Couple of things to note –

If you can’t do a chin up, try putting a chair in front or behind you, to rest your feet on (at your own risk) or jump up and lower yourself down – do negative/eccentric chins or pull ups instead.

Be VERY careful with kettlebell exercises which hammer your lower back. Start off with a squat and press rather than a clean.


The Dad Bad Workout

  • Warm up with 30 squats and 10 Burpees
  • 2 sets of Bodyweight Chin Ups (max reps)
  • 2 sets of kettlebell cleans – 8 reps on each side. Then repeat
  • 2 sets of resistance band curls

Done!


 

Building muscle is all about intensity – i.e. training with perfect form but to failure (until you can’t do anymore) on both sets.

For more advanced dad-bods, do some negative reps at the end.

For chin ups for example, jump up, then lower yourself down:

Sidenote – I never had much shape/definition until I dropped my carbs right down. I normally have 1 carb meal per day – about 1 hour before training.


 

Dad Bod Home Chest & Shoulder Workout

Warm up –
resistance bands – lat raises x 10, front raises x 10, military press x 10. (no bands? – do 20 squats, 10 press ups)

– Maximum press ups x 2 sets
– Do Hindu Press Ups if press ups too easy
– Clap press ups x 2 sets of 6 reps
– Band Military Press x 1 set x max reps
– Seated Band Shoulder Press x 1 set x max reps


If you are short on time, you can literally do a decent workout in 5-10 minutes.

Just make sure to get physically warm first with some bodyweight exercises before doing any ‘explosive’ movements like kettlebells swings, cleans etc.

Remember that doing something is infinitely better than doing nothing and there is research suggesting that 1 set to failure is all that’s required for muscle growth:

Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes

Conclusions. One set of high intensity resistance training was as effective as three sets for increasing the strength of muscle groups in the upper body. The one set protocol also produced significantly greater decreases in adiposity.

Study Link

What is a Dad Bod?

There’s lots of people searching for this question on Google…

A Dad Bod is like the meaning of life – it’s whatever you want it to be!

I only have 1 kid so it’s easier for me than others but please don’t give up on your health and wellbeing because your busy & stressed. Try and do a total of 15 minutes of exercise per week.

Getting started is the hardest part, give it a month and once the habit is formed, it’s easy…

actionmotivation

Peace

x

 

P.S.

For online Personal Training – please see my ID Fitness Webpage

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January 2018 Goals


goal setting

 

Outcome Goal – Increase wellbeing with Earthing

Process Goal – Make sure I walk/sit barefoot in the garden everyday, even if it’s just for 1 minute or train barefoot on the beach near work

More on grounding/earthing here.

Thai3

 

Increase Shoulder Mobility – Clasp hands behind back by February 2018

Process Goal – Keep working on shoulder mobility by stretching everyday

 

 

Outcome Goal – Calf Mobility

Process Goal – Sit in the Paleo Squat position for at least 20 minutes everyday

Business

 

 

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Tension Headache Cure


How to Cure a Tension Headache

increased energy

For informational purposes only – I am not a doctor

  1. Take a natural muscle relaxant – Magnesium Glycinate – Dose 400mg
  2. Take a natural anti-inflammatory – Rosehip Powder – 6g
  3. Place a warm towel/wheatbag/hot water bottle on your neck
  4. Ground Yourself – walk barefoot on the lawn if you have one
  5. Have a power-wank

The issue with normal remedies such as ibuprofen, is that they damage your kidneys, stomach lining and increase the risk of heart attacks.

Muscle Relaxants

Natural muscle relaxants include:

  1. Kava kava
  2. Magnesium glycinate (less natural as it’s been synthesised/extracted into supplement form)
  3. Chamomile

 

Natural Anti Inflammatories

Natural anti inflammtories include:

  1. Ginger
  2. Tary Cherry Juice
  3. Rosehip

 

Earthing / Grounding for Pain

Earthing is the process of walking barefoot on the ‘earth’ – i.e. your garden, a field, the beach etc.

This has been proven to reduce pain and inflammation.
I like to sit on my bench with my feet on the  lawn and drink a cup of chamomile.

 

Masturbation for Stress Relief

Medically approved – see this article.

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Alternative Cancer Treatments that Work


Most doctors, government recommendations and mainstream-media publications tend to be a decade behind the actual research…bit of a sweeping statement but in my experience it’s true. It’s the same with cancer treatment, unfortunately. Here are some treatments backed by science – please note that most work in conjunction with treatments such as chemotherapy, according to the current research.

Disclaimer – I’m not a doctor, but I do know a 1 person who was told his brain tumour was terminal but has now been given the all clear after using cannabis oil, starting a plant-based diet, using coffee enemas, saunas and drinking lots of raw juice.

Having said that, please interpret this information yourselves, most foods, herbs etc work alongside conventional treatments such as chemotherapy…it’s your decision to choose a treatment, not mine…


Turkey Tail Mushrooms


turkey tail mushrooms

There is some evidence that turkey tail mushrooms, when taken during conventional cancer-treatment, can aid recovery and improve the effectiveness of the treatment.

 

Study Link –

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3369477/

Study Extract –

Orally administered preparations from the Trametes versicolor (Tv) mushroom have been hypothesized to improve immune response in women with breast cancer after standard chemotherapy and radiotherapy…

Eleven participants were recruited and nine women completed the study. Each cohort was comprised of three participants given one of three doses of Tv (3, 6, or 9 grams). Immune data was collected pre- and postradiation, at 3 on-treatment time points and after a 3-week washout.

Results. Nine adverse events were reported (7 mild, 1 moderate, and 1 severe), suggesting that Tv was well tolerated. Immunological results indicated trends in (1) increased lymphocyte counts at 6 and 9 grams/day; (2) increased natural killer cell functional activity at 6 grams/day; (3) dose-related increases in CD8+ T cells and CD19+ B cells , but not CD4+ T cells or CD16+56+ NK cells.

Conclusion. These findings show that up to 9 grams/day of a Tv preparation is safe and tolerable in women with breast cancer in the postprimary treatment setting. This Tv preparation may improve immune status in immunocompromised breast cancer patients following standard primary oncologic treatment.

Turkey Tail mushrooms Available here

There is also some research to suggest that reishi mushrooms may increase the effectiveness of chemotherapy. Learn more here.


The Ketogenic Diet & Supplemental Ketones


There are a few studies suggesting that it can help make conventional treatment more effective. Apparently, cancer requires glucose to grow, with no carbohydrate in the diet, you effectively starve the cancer.

I think this ‘starving cancer’ mechanism is also why some say that fasting works too. Consuming ‘exogenous ketones’ may also help…

Study Link –

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0036197

Study Summary –

KC (a ketone supplement) significantly enhances the anti-tumor effect of radiation. This suggests that cellular metabolic alterations induced through KC may be useful as an adjuvant to the current standard of care for the treatment of human malignant gliomas.

 

Study 2 Link –

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215472/

Study 2 Summary –

Despite recent advances in chemo-radiation, the prognosis for many cancer patients remains poor, and most current treatments are limited by severe adverse events. Therefore, there is a great need for complimentary approaches that have limited patient toxicity while selectively enhancing therapy responses in cancer versus normal tissues. Ketogenic diets could represent a potential dietary manipulation that could be rapidly implemented for the purpose of exploiting inherent oxidative metabolic differences between cancer cells and normal cells to improve standard therapeutic outcomes by selectively enhancing metabolic oxidative stress in cancer cells.

Although the mechanism by which ketogenic diets demonstrate anticancer effects when combined with standard radio-chemo-therapies has not been fully elucidated, preclinical results have demonstrated the safety and potential efficacy of using ketogenic diets in combination with radio-chemo-therapy to improve responses in murine cancer models. These preclinical studies have provided the impetus for extending the use of ketogenic diets into phase I clinical trials that are currently ongoing.

There’s another study here

ketogenic food

 

Fasting may work in a similar way to the ketogenic diet, by lowering blood glucose levels and also by stimulating the immune system – to put it in a very pseudo-science way!
For more information please see this article:

Article Link –

https://news.usc.edu/103972/fasting-like-diet-turns-the-immune-system-against-cancer/

Article Summary –

The two studies’ findings build upon prior research that showed a short-term fast starves cancer cells and facilitates the chemo drug therapies to better target the cancer. Another more recent study showed that a low-calorie, fasting-mimicking diet can slow multiple sclerosis by killing off bad cells and generating new healthy ones.

The results of this latest mouse study are striking since chemotherapy’s side effects include immunosuppression. The researchers found that the fasting-mimicking diet, when used with chemotherapy drugs, raises the levels of bone marrow cells that generate immune system cells, such as T cells, B cells and “natural killer” cells that infiltrate tumors.

 


Cannabis Oil & Cancer


Loads of studies on cannabis oil’s use for treating cancer. If nothing else it is very effective at reducing nausea and improving appetite during chemotherapy. Here’s a summary of one study:

 

Study Link –

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4791148/

Study Summary –

Aside from symptom management, an increasing body of in vitro and animal-model studies supports a possible direct anticancer effect of cannabinoids by way of a number of different mechanisms involving apoptosis, angiogenesis, and inhibition of metastasis. Despite an absence of clinical trials, abundant anecdotal reports that describe patients having remarkable responses to cannabis as an anticancer agent, especially when taken as a high-potency orally ingested concentrate, are circulating. Human studies should be conducted to address critical questions related to the foregoing effects.

 

Cannabis oil has many uses; it’s great for anxiety and depression as well as auto-immune diseases:

 

CBD Oil Infographic

CBD oil is available here


Spirulina – Cancer Fighting Alga


It tastes pretty terrible but spirulina is a true superfood. It’s used to treat everything from allergies to arsenic poisoning.

 

Study Link –

https://www.ncbi.nlm.nih.gov/pubmed/24552870

Study Summary –

These data support a chemopreventive* role of this edible alga. Furthermore, it seems that dietary supplementation with this alga might enhance systemic pool of tetrapyrroles

*Cancer chemoprevention is defined as the use of natural, synthetic, or biologic chemical agents to reverse, suppress, or prevent carcinogenic progression to invasive cancer.

 


Frankincense & Cancer


 

I use this instead of handwash – most handwashes and gels destroy the defensive microbiome on your hands and contain carcinogenic chemicals (as does fairy liquid).

Study Link –

https://publikationen.sulb.uni-saarland.de/handle/20.500.11880/22895;jsessionid=FF91C61CEA6D578CD93204461A9268A9

Study Abstract

Extracts from the resin exudates of the frankincense tree again returned into the focus of pharmacological research within the last 20 years. So far, several research groups reported on promising anti-inflammatory, anti-microbial and even anti-tumor effects (in vitro and in vivo). The Boswellic acids are regarded as one of the most potent active agents thereof. However, the resins still contain innumerable amounts of terpenoid compounds. Their interactions, when administered as an extract, are not really understood hitherto. In addition, the information given in literature as to which molecular entity refers to which species has not been clearly verified in several publications. Thus, this work reports on qualitative and quantitative analytical methods (LC, GC, TLC, MS and NMR), which enable the unequivocal identification of the common incense species Boswellia papyrifera (Eritrea, Ethiopia), Boswellia serrata (India) and Boswellia sacra (Oman, Yemen), respectively, Boswellia carterii (Somalia). Based on these results, a general, though not yet empirically verified, hypothesis on the biosynthetic routes has been postulated. Besides, a partial-synthetic method for the enrichment of one compound (Incensole acetate) was developed. In cooperation with Prof. Werz (Jena) a few of the isolated compounds were tested to evaluate their pharmacological potential. The results delivered evidence on possible synergistic effects which were partly based on decompositions of single molecules.


Alternative Cancer Therapies

You may also be interested in this post by Dr Axe in regards to alternative treatments.

And I’ve just discovered this article on baking soda with lemon juice


On a final note – whilst turkey tail, cordyceps and reishi mushrooms may help fight cancer, there’s some interesting research showing that liberty cap & golden teacher mushrooms – AKA ‘magic mushrooms’ may help deal with depression & anxiety in cancer patients.

“Set & Setting” as ever are important, the chap in the first video below says that he wouldn’t have had a valuable experience without the expert supervision:

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How to Get Fit in 2018 (Simple Tricks to Get in Shape)


 


Be Accountable – Excuses are for Children & Chavs


Take ownership of your diet, fitness and physical health. Playing the victim and finger-pointing is a terrible habit in all aspects of life; not only will it lead to less favourable outcomes, it can also lead to learned helplessness and depression. Even when it’s not 100% logical, it’s always best to take ownership of your problems, including any related to your fitness & health.

It’s your diet and your body, don’t blame anyone else or anything else for not being in shape. Don’t blame your work colleagues, friends or spouse for offering you sugary food – it’s your mouth – you decide what goes in there.

“I haven’t got time” is a rubbish excuse too – you can get fit doing 2 Tabata intervals per week – that’s a grand total of 8 minutes of exercise per week.

Watch Jocko Willink’s Extreme Ownership Ted Talk for some life-changing inspiration on taking ownership and embracing accountability:

 

 


Predict Hurdles & Obstacles


A few things that will definitely happen:

You will lose motivation

You will manufacturer excuses

You will think “fuck it” and be very tempted to eat crap food

Work colleagues will offer you crap food

Eating out will be a bit tricky

People will give you ear-ache about going on a diet (people criticise what makes them feel insecure)

  • Make sure you have a solution and go-to thought-process when any of the above occur, because they will.
Uini Atonio - 22 stone and 11lbs of him

“Get out of my way – I need a pie”


Have a Specific Plan


There’s too much information about fitness and diet available…the “paradox of choice” leads to indecision.

Create a specific plan – it doesn’t have to be complicated – for example:

  • “I will stop eating any sugar or white carbs (white bread, rice, potatoes)”
  • “I will not drink alcohol more than once per month”

 

goal setting

Write down your process goals and outcome goals

Process Goals are the ‘How’

Outcome Goals are the “What and When”

Process goals might include:

  • Going to the gym once per week
  • Walking 15 minutes every day
  • Not eating any sugar or white carbs

Outcome Goals might include:

  • Losing 2 inches from around my waist by February 1st 2018
  • Being able to do 25 press ups with good technqiue by February 1st 2018

Have a Healthy Shopping List


Here’s an example…

Shopping List
Fruit

Bananas
Blueberries
Red grapes
Apples

Vegetables
Cucumber
Rocket
Broccoli
Red onion
Beetroot
Sweet potato
Carrots
Kidney Beans
Tomatoes
Mushrooms
Avocado
Green Olives
Kale

Meat & Fish
Salmon (not smoked, ideally not farmed either)
Grassfed beef
Chicken breasts

Other
Buckwheat
Oats
Feta Cheese
Free range eggs
Hummus
Walnuts
Almonds
coconut Oil
Olive Oil

You may also be interested in the alkaline foods below, which are also very healthy and great for wellbeing as well as weight loss:

nom noms alkaline goodness

 


Make a Bet


Preferably some kind of forfeit bet with your mates.

Be ‘socially accountable’ for it too, by stating it on all your social media channels. For example – “I will wear a dress to the gym if I miss a gym session in January”

(I know that some of my mates do this for fun anyway though)

You can also set up an Instagram and post your meals on there – yes, I know everyone hates this, but this also makes you socially accountable and motivates you to eat well.


Train for a Sport or an Event


If you know someone who does Brazilian Jiu Jitsu, myther them to help you learn and get introduced to the sport. Or pay for a couple of 1 2 1 sessions – give it 5 sessions and you’ll be hooked.

Fitness training will become much easier to do when you have a sport to train for. When you see the benefits in terms of your muscular endurance etc in sparring and rolling in Jiu Jitsu, this positive feedback will help you stay on track.

For example, doing a circuit to get in shape – you may normally never really call on the fitness that you’ve developed – outside of the circuit class.

However, if you are training BJJ or MMA you will experience the benefits when you are wrestling, rolling and sparring without blowing out of your arse straight away.


Remember it Takes 30 Days to Form a Habit – It Gets Easier


The first month is the hardest, but once you develop the habits it gets a lot easier. Also your gut flora should start to change so that you no longer crave sugary and/or processed foods.

You should also experience progress in terms of fitness, strength and technique (if you do BJJ) which will keep you motivated.

Good Luck!

Get a plan – do it now – one moment of procrastination kills motivation – so write down your goals ASAP…


Finally remember that discomfort and stepping outside of your normal habits, is the only way to grow as a person

 

 

 

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MMA Techniques 2018


Here is a list of techniques to expect and to look out for in 2018, based on worked well in 2017

The Calf Roundhouse Kick

Introduced to the mainstream by Benson Henderson, the calf roundhouse kick has made a devastating entrance into the UFC in 2017.

Less risky than higher thigh, body or head kicks, the calf roundhouse may well become a go-to technique for fighters in 2018.

Foot Sweeps

Another low risk technique, foot sweeps are amazing takedowns with or without a clinch.

Ankle Picks & Low Single Legs

A great takedown which has so far been under-utilised in the UFC is the ankle pick.

Check out Yoel Romero’s takedowns:

and Randy Couture’s low single takedown against James Toney:

Standing Elbows

Mark Hunt demonstrated how devastating these can be in his first fight against Big Foot Silva. Jon Jones also used them amazingly well to counter the boxing of Glover Teixeira

 

urgh, those elbows make me feel ill just looking at them….what you don’t see after a KO is the guy on the receiving end throwing up in the hospital and feeling like shite for weeks afterward!  A discussion for another time…

Peace out for 2018 and remember don’t hit people unless they say it’s okay…

 

 

 

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