First of all it depends on what your goal is; let’s review some of the most desired goals:

• You have several pounds to lose and your main goal is to get a flat stomach fast, this is for women and men
• You need to lose fat and your ultimate goal is to get ripped fast, this is mainly for men
• You want to build muscle mass and become athletic with visible abs, again more for men
• Your main goal is to get in shape as soon as possible, have more energy and get a flat stomach fast, for women and men
• You want to be able to wear this skinny jean the next month! Definitely for women.
• You want to fight or at least you want to train like a fighter: you need abdominal strength and conditioning, ripped abs will be obvious results.

To design the best workout for abs you’ll need to combine total body exercises, specific abs exercises and cardio. It can be done in circuits of a few exercises and you do not need equipment. Bodyweight exercises range from very easy to very challenging and it shouldn’t be an issue for any level.

Here are 3 examples of circuits where we combine cardio for a metabolic impact, this is your best bet for a terrific workout for abs:

Beginner level:

Outdoor circuit: 20 bodyweight squats + 1 minutes of torso rotations (with abs activation) + 30 seconds run (or jogging), repeat 3-4 times, try to keep a pause at the minimum  between exercises.

Indoor circuit (home): 20 split squats + 20 exercise ball crunches + 30 seconds of shadow boxing or jumping rope, repeat this circuit 3-4 times with a minimum pause betweeb exercises.

Intermediate to advanced level:

Outdoor circuit: 10 burpees + 20 bicycle crunches + 30 seconds fast run (sprint), repeat 3-4 times, minimum pause between each exercises

Indoor circuit (home or gym): 20 plyometric (jump) split squats + 30 pushups + 20 russian twist + 30 seconds high paced shadow boxing, repeat 3-4 times, short pause between exercises.

Of course these cicuits will need to be adjusted according to your goals and present conditioning, but be aware that very simple circuits can be very effective workouts, knowing that intensity is very important. The good part is these workouts can last from 10 to 20 minutes. If you want very unique workouts for abs, check out these ones for a maximum metabolic impact:

Are you ready to hear the truth about the right workout for abs? Well, let’s say this is my own opinion, but I believe it’s quite close from the truth.

Here is the “magic” solution for getting a flat stomach and ripped abs: compound exercises + intensity + cardio + good nutrition = abs of your dream!

Let’s see these differents components:

• Compound exercises: they are multi joint exercises and major muscle groups work together; the abs work in synergy with other muscles to produce a movement, they act dynamically or more in stabilizing the body through the movement. Good exemples of compound exercises are squats, lunges, jumping, running, pushups, pullups, bench press…
• Intensity: a “magic” word among trainers! But not so simple. The key here will be training at the right intensity: too low intensity will result in poor results, too high intensity will produce fatigue, overtraining, injuries and lost of motivation. Intensity has to be progressive, it’s common sense, and should be monitored (heart rate and value in the scale of perceived exertion). Anyway it’s difficult to train at the optimal intensity, it’s tough and a good experience is necessary.
• Cardio: you need to do some cardio but cardio is connected with intensity, which means it can be very tough and not easy to implement. Interval training is a must, but you need to know what you are doing. These kind of programs have to be periodized over several weeks and months for optimal results. Fartlek is a good alternative and is a complement to interval training: you develop more your cardiovascular endurance, can be a little less intense but will deliver great results. Then you’ll need some easy cardio workouts for active recovery: if you don’t do it, you will be overtrained and exhausted in a short period of time.
• Good nutrition: the “holy grail” and the most difficult to follow. It’s simple but the majority of people have poor education and a lack of discipline. Results: 70% of people in the US are overweight and many have health issues! There are two main problems here: first, people eat too much, they consume too much calories. If they start to cut these calories, they will loose weight. Second they eat low quality food: awareness here is a solution, choose whole food, no processed food, get organic food. Organic food is more difficult to find in all supermarkets because it’s more expensive: people prefer quantity and buy cheap food. The solution: buy organic, but buy less: so you’ll eat less, you’ll get less calories and you will be in better shape soon. Forget nutritional supplements for losing fat and build muscles if you continue to eat all this “junk” food, you’ll burn money for nothing.

I want to add a last component: as many people want to focus on their abs with the focus to get  a flat stomach fast or ripped abs: you’ll want to do specific abdominal exercises in your workouts for abs, and despite most fitness professionals are saying, yes it’s good! In fact, without much compound exercises, you can get excellent results by doing specific abs exercises…but only if you integrate strategically the right cardio in your workout.

Check out these abdominal conditioning programs: these workout for abs programs are ready to go and get you real results.

We know that smart functional training is critical for avoiding injuries and furthermore for reaching his full potential. Tactical fitness programs bring something new in the fitness training field: many athletes have started to train this way, many fighters, military and police. The new TRX Force seems to be an effective tool for this purpose.

Implementing a ‘tactical fitness’ program – Police News

news.google.com

Police NewsImplementing a ‘tactical fitness’ programPolice NewsThe program’s goal is to bring a new culture to departments and recruits using a cost-effective wellness model with stability balls, resistance bands, and TRX Suspension Trainers, a versa …

TRX FORCE Kit for Tactical fitness
The best-in-class, lightweight, all-body training system developed in the Navy SEALs to build mobility, strength, power and core stability ANYWHERE. Get the same training used pervasively throughout the military, by first responders and by MMA fighters.

The TRX is one of the most effective tools in physical training. We are far from all these gadgets that circulate around the Home Fitness business. The TRX allows a large number of exercises in suspension and it works only with the body weight. It is therefore possible to practice almost anywhere, just find a place to hang the TRX, whether in the gym, at home or outside in a park or in the forest!

The basic exercises are easy, anyone can start a program, men and women.But if you love to push your body to the limits , you’ll be happy, some  exercises will challenge the best athletes!

I also recommend the TRX for young athletes: by integrating the TRX and suspension exercises in their physical preparation program will develop a functional total body strength and excellent dynamic stability: it is a guarantee to build future complete athletes!

The TRX is used by many athletes and especially in combat sports and especially MAA.

To get in shape fast you need to train your cardiovascular system. Here why:

First of all, if fast means to you I want results in a few weeks, do not expect miracles. Yes you will feel some improvement if you follow a good training plan, but if you are out of shape you’ll need to build up progressively your cardiovascular endurance.

And it takes time and commitment.

But if you are in a decent shape, yes, it is possible to get quick results: here again you’ll need to follow a precise training plan.

First case: you are not in shape and some pounds overweight. If you look for some information on the internet, you are going to land on some websites claiming “here the latest breakthrough to get in shape and lose weight…”. Be aware, these information are most of the time marketing scams, there is nothing new about these methods. These self called experts say you have to do sprints, HIIT or other high intensity workouts: well, if you are out of shape, you are going to break your body in just a few short sessions!

You have to apply two powerful principles:

-       Progressivity

-       Consistency

Your workouts need to be progressive in term of intensity and duration: if you do not respect this principle you’ll fail.

You have to be consistent, and for that, you’ll need a plan. I cannot stress out enough about the importance to set up a plan, this is your strategy for getting the results you want to achieve. With a plan you will be able to track your progress, this is a key for motivation and for adjusting your plan week after week.

Let’ start!

First, you have to build up your basic endurance. This is crucial and almost everybody simply do not do it! Maybe some people think it is a loss of time. Ask to all professional athlete and listen their response. Basic endurance is the foundation for an effective and healthy cardiovascular system. It helps you to recover faster, to increase the number of workouts in a period of time, to increase the duration of training. It helps to get a balanced blood flow through out the all body, it helps to eliminate more toxins and rejuvenate your cells.

A basic endurance is built up progressively over months and years. Using a plan with a progressive overload with the old school method called “Interval training” you can start to get significant results in just a few weeks.

A good endurance is the consequence from deep physiological adaptations into your cells: energy production, hormonal homeostasis, enzymatic metabolisms.

Here a workout you can try if you are beginner. The most effective is running: go to your local park or high school tracks. If you can use a treadmill, you can run outside, it’s far more effective and you are sure to breath a better quality of air. If you cannot run,  just walk: the key will be to change your pace according to the plan. If you cannot train outside, you can use some cardiovascular training equipment in most of the gyms.

Tip: I do not advice you buy home fitness equipment: most are gadgets and make you lazy. Just go basic and use your body weight, your results will skyrocket !

The workout:

Walk for 5 minutes, increase your pace progressively. Do some stretch if necessary.

Run 1 minute at about 70%

Walk 1 minute to recover

Repeat this sequence 5 times.

If you are completely out of shape, it should be enough.

But if you feel good, do it 8-10 times

It cannot be more simple. Step by step you’ll increase the duration and intensity, but do not do it in the same time, it will be different workouts:

For one workout you add 30 seconds for each interval, but you keep the same intensity; for example you can add 30 seconds every week. You’ll build your endurance.

In the other workout, you keep the same interval duration (1 minute) but you increase the intensity.

Recovery: walk a few minutes, your breathing has to be easy; after the last run, do not stop, do not sit, keep moving and breath.

Performance tips:

- When you run, relax all your upper body, especially arms and shoulders; being relaxed you consume less oxygen and energy. Do not force your breath.

- Use abdominal breathing to recover faster. Inhale and let expand your belly, exhale and contract slightly your abdominal muscles. This is called also diaphragmatic breathing. A specific abdominal breathing technique is part of a revolutionary method to improve endurance and VO2max (maximum cardiovascular power).

Here some scientific information about a new method created by Dr Florence Villien (Marseille, France). As a conditioning coach I started to use this method in my programs a few years ago directly in connexion with Dr Florence Villien. But first  here are some scientific results :

Improve lung function, increase endurance and improve VO2max:

In recent years, respiratory training complementary to the usual sports training, began to be considered for improving endurance.

Researchers have shown that some devices improve endurance below maximum effort for a current of 65 to 90% of VO2max (1, 2, 3). Depending on the devices, the specific training of respiratory muscles strengthens the respiratory muscles and sometimes the expiratory muscles.

Until now, these devices were not effective to increase maximum aerobic endurance (VO2max). But according to a recent French study (4), a method of respiratory training, which began to be taught in France, allow to increase capacity and maximum aerobic performance.

Compared to a control group, the practice of this method for 7 weeks improves the main indicators of the endurance of young athletes already at a high level (average VO2max 67 ml / min / kg):

- The maximal aerobic power increased by 6%

- The maximum oxygen uptake (VO2max) increased by 9%

- The ventilatory threshold (or anaerobic) increased by 18.5%.

Note that these results are not accompanied by an increased production of lactate (muscle waste) at maximum effort. The hematocrit concentration at rest did not vary as it might have to be a possibility (no suspicion of doping).

The effectiveness of this method of breathing is first in strengthening specific muscles of respiration: respiratory muscle pressure increases both in inspiration (PI, max + 10%) as the expiry (pemax + 23%). This strength training affects the improvement of respiratory function at rest: vital capacity (VC) increased by 5.5% and total lung capacity (CPT) of 5.4%.

This increase in respiratory muscle strength is not sufficient to explain the improvement of maximum oxygen consumption, as shown by the scientific literature.

To optimize the maximum endurance, this method rather acts by conditioning the pace and depth of breathing. By creating a periodically oxygen debt, this method would promote O2 extraction by the muscle, and by allowing a greater amount of CO2, the less lactate could accumulate.

Bibliography :

(1) Boutellier U, Buchel R, Kundert A, Spengler C, 1992. The respiratory system as an exercise limiting factor in normal trained subjects. Eur J Appl Physiol Occup Physiol. 1992; 65 (4): 347-53.

(2) Spengler CM, Lenzin C, Stuessi, Markov G, Boutellier U. Decreased percieved respiratory exertion during exercise after respiratory endurance training. Am J Respir Crit Care Med 1998; 157: A782.

(3) Holm P, Sattler A et Fregosi RF. Endurance training of respiratory muscles improves cycling performance in fit young cyclists. BMC Physiol. 2004; 6: 4: 9.

(4) Villien F, Badier M, Jammes Y. A specific respiratory training increases maximal exercise capacity in young rowers. Article en cours d’acceptation par une revue scientifique. Etude réalisée et validée par le laboratoire de recherche de physiopathologie respiratoire de Marseille.

Working out the legs is the best and quickest way for conditioning: I do not mean here to do some easy ride on a stationary bike or a little run on the treadmill ! I mean you have to use real body weight exercises for the legs.

Reasons: the legs support all your body, so it is obvious you need to take care of them and train them. If not, over the years they will get weaker: the legs get old first ! You activate a large muscle mass compared to the upperbody: you’ll speed up your metabolism, you’ll burn more calories, you’ll breath more, you’ll improve your general endurance and strength.

Here a terrific leg exercise: this exercise fοr the legs has been almost forgotten for the simple reason it can be very tough!  There іѕ nο equipment, you use onƖу your body weight аnԁ yes, іt can bе painful! This exercise wіll be a must іn strength programs for soccer players, basket ball players, skiers…If you want tο get strong legs along with explosiveness, this is probably one of the most powerful body weight exercises for a leg workout: jumping lunges.

Lower your entire body, the knee of the rear leg touching almost the ground; jump аnԁ switch your legs іn the air. Control the impact anԁ balance, аnԁ lunge down. Repeat until fatigue.Do 3 to 5 sets with 30s tο 1 minute of recovery between set. With long sets, let say 1 minute, you’ll improve leg power аnԁ cardiovascular power іn the same time. Your heart rate can go high, so be іn control of your recovery. Also you are going to build up the production of lactic acid іn the leg muscles, I mean you’ll feel the burn. When your sets are done, jog a few minutes for active recovery: іt wіll  improve the blood flow anԁ oxygen intake. Thеn stretch.

Caution: іf you аre not already іn a gooԁ shape, you can get very sore… Enjoy!

PS: In MMA training or boxing, you need to develop a full body workout program anԁ it has to start with the right exercises: developing leg power will improve punching power!

It could be a revolutionary approach of training. And it could impact elite athletes as well as the regular folk looking to lose weight and get healthier.

Without exercise? Well, almost.

Studies, conducted by Dr Florence Villien in France, show that athletes may improve their endurance and VO2max without any change in their training routine! We incorporate in the training routine a specific method of breathing exercises. And this is different from any breathing techniques we’ve seen before. The results are pretty amazing:

Improve lung function to increase endurance

In recent years, respiratory training complementary to the usual sports training, began to be considered for Endurance.

Researchers have shown that some devices improve endurance below maximum effort for a current of 65 to 90% of VO2max (1, 2, 3). Depending on the model, the specific training of respiratory muscles strengthens the respiratory muscles and sometimes the expiratory muscles.

Until now, these devices were not effective to increase maximum endurance
aerobic (with VO2max). But according to a recent French study (4), a method of respiratory training, which began to be taught in France, will increase capacity and maximum aerobic performance.

Compared to a control group, the practice of Manage’air for 7 weeks improves the main indicators of the endurance of young athletes already with very good endurance (average VO2max 67 ml / min / kg):
- The maximal aerobic power (PMA) increased by 6%
- The maximum oxygen uptake (VO2max) increased by 9%
- The ventilatory threshold (or anaerobic) increased by 18.5%.
Note that these results are not accompanied by an increased production of lactate (muscle waste) at maximum effort. The hematocrit concentration at rest did not vary:  no suspicion of doping.

The effectiveness of this method is breathing first in strengthening specific muscles of respiration: respiratory muscle pressure increases both in inspiration (PI, max + 10%) as the expiration (pemax + 23%). This strength training affects the improvement of respiratory function at rest: vital capacity (VC) increased by 5.5% and total lung capacity (CPT) of 5.4%.

This increase in respiratory muscle strength is not sufficient to explain the improvement of maximum oxygen consumption, as shown by the scientific literature.
To optimize the maximum endurance, Manage’air rather acts by conditioning the pace and depth of respiration. By creating a periodically oxygen debt, this method would promote its extraction by the muscle, and by allowing a greater amount of CO2, the less lactate could accumulate.

Improving endurance and VO2max bring many benefits, for athletic performance but also for the average people: better metabolism, fat burning, weight loss, cardiovascular health and more…

Bibliography

(1) Boutellier U, Buchel R, Kundert A, Spengler C, 1992. The respiratory system as an exercise limiting factor in normal trained subjects. Eur J Appl Physiol Occup Physiol. 1992; 65 (4): 347-53.

(2) Spengler CM, Lenzin C, Stuessi, Markov G, Boutellier U. Decreased percieved respiratory exertion during exercise after respiratory endurance training. Am J Respir Crit Care Med 1998; 157: A782.

(3) Holm P, Sattler A et Fregosi RF. Endurance training of respiratory muscles improves cycling performance in fit young cyclists. BMC Physiol. 2004; 6: 4: 9.

(4) Villien F, Badier M, Jammes Y. A specific respiratory training increases maximal exercise capacity in young rowers. Article en cours d’acceptation par une revue scientifique. Etude réalisée et validée par le laboratoire de recherche de physiopathologie respiratoire de Marseille.

Competitive fighters need boxing punch power.

Anyone in a boxing workout want to improve the boxing punch.

Is it possible to improve it?

For many coaches of the “old school” it is impossible, or almost, to improve the boxing punch.

They are right on one side: it is very difficult to improve speed and explosiveness as there are genetic factors that cannot be changed. But one of the factors of speed and explosiveness is strength and if you are working on the right program, it is easy to improve it in a few months. If you improve strength, knowing that you keep your speed, you will gain in power, so you’ll improve your punch. Speed is more difficult to improve, but it is possible with a very specific, qualitative and planned training program. But most coaches (and boxers) don’t do what is required:

Can you answer this question?

What percentage of training that you put into strength and speed?

What percentage of training that you spend on endurance?

Let’s be clear: a boxing match is not a marathon, it is not the same type of effort, and if most of your training is based on endurance-type running, stop and begin to place priority in strength and speed.

Too much endurance reduces strength and speed, it is a physiological process: endurance develops slow fibers and it is always at the expense of fast fibers. The key is to find the right balance between a very specific endurance and explosiveness that you can use throughout the fight.

Then there are two major qualities you must develop in a boxing workout:

- Accuracy: without accuracy you cannot be effective. Work at the bag can be done with visual cues, work with paos is also very positive.

- Coordination: A good technique is essential and it is based on a perfect coordination between the legs, abs and arms. A lack of coordination means always a loss of energy, so a lack of transfer of power and efficiency.

Do you want to improve your boxing punch? It is possible, not easy, but possible.

In your boxing workout, work on the heavy bag with very short sets, get extensive recovery at the beginning. Intensity should be close to 100%. Working on the heavy bag at 50% is useless, you’ll not punch at 50% in combat …

The biggest mistake we can do for fat  loss is just focusing on weight loss!

Let’s me tell you a story: it was a few years ago. A professional kick boxer called me for helping him to get ready for his upcoming fight: the WKC World Championship. The event was in Agadir, on the Atlantic coast of Morocco.
We decided to set up the training camp over there, so he can get very well acclimated to the heat of August.
We had a 6 weeks training camp. 6 weeks is a good duration and I know by experience it’s possible to get in top shape in this amount of time.

But he did not tell me everything before he arrived: he was out of shape and close to 40 pounds overweight, I mean 40 pounds over his official fighting weight!

6 weeks and 40 pounds to lose!!! Well, we are going to get some  fun in this camp!

It was a tough training camp and he was able to make the weight! But we focused mainly on conditioning (and strength), because when you have to lose a lot of weight very quickly, you may become very weak. For a fighter, it doesn’t work: too much risk are involved in the ring.

It’s why my strategy was about conditioning: when you get in a terrific shape, you lose fat faster. Cardiovascular conditioning (interval training and speed), strength training for power, along with a precise nutrition speed up your metabolism and increase your stamina.
Not easy in this case… the fighter got 3 different workouts a day!

You probably don’t want to train 3 times a day, but if you need to lose some weight, start to focus on your conditioning; get in a terrific shape. Do it progressively but be persistent and your stubborn fat will disappear for good. Just focus on your conditioning!

One of the best way I know is to focus on conditioning with boxing:

Hitting a boxing bag is probably one of the best conditioning exercise out there!

Punching is a complete exercise, it’s a total body workout from head (you have to focus) to toes.
Boxers use 2 or 3 minutes rounds, it means this is a high intensity cardiovascular interval: not easy if you are not in perfect condition.

But you can start with 30 seconds intervals and rest for 1 minute. Then build up the duration according to you endurance. It’s a very effective way to burn fat and less boring compared to a cardio workout on the stationary bike!

The advantage with boxing is you build up a real conditioning (muscular and cardiovascular) and speed up your metabolism for fat loss if you need it in the same time.
This is effective for both women and men, and this is fun…And for busy folks it’s an excellent anti-stress solution, give it a try…