Helpful Ebook About MMA


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From Man to MMA Machine! – MMA Training Routine

The sport of Mixed Martial Arts with a lot of help from the UFC is now the fastest growing sport in the entire world. From Lincoln, Nebraska to Beijing this sport has taken on a life of its own and has proven to make a fan out of any type of person. Although some of the protesters of mixed martial arts are still arguing that it is a bloody

sport no better than human cock fighting

or dog fighting it has come a long way since UFC 1!
Along with the rules and regulations of the sport there has

been an explosion of scientific research done on peak performing athletes. In the beginning it was the martial artists training in the art of Brazilian Jiujitsu who were on top of the sport. However, fighters learned how to defend it and then it was the fighters that were disciplined in Muay Thai. However, fighters soon realized how to defend against this style also. So, now it is imperative each fighter is an expert in many martial arts styles like; Karate, Kickboxing, Muay Thai, BJJ, and others.
So now that it is required for a mixed martial artist to be an expert in numerous styles of martial arts how do they find all the time to train in all these different styles? Many MMA’ers have designated specific days to specific disciplines. For example,
Martial Arts Training Routine

Monday A.M.: Muay Thai Training – Monday P.M.: Cardio
Tuesday A.M.: BJJ and groundwork – Tuesday P.M.: Strength Training
Wednesday A.M.: Standup and Strategy – Wednesday P.M.: Cardio
Thursday A.M.: Muay Thai Training (Phase II) – Thursday P.M.: Strength Training
Friday A.M.: Brazilian Jiujitsu and groundwork (Phase II) – Friday P.M.: Cardio

So you can see that the time of a fighter is broken up into chunks and they must always be getting everything they can out of their training routine. One area that a fighter must work on and improve is their cardiovascular training. A MMA round is an extremely intense workout so they must be at their top physical shape. So, below there is an example of an MMA cardio training routine that is built around a circuit and focuses on the athletes strength, speed, and cardio level.
Cardio Training Routine

Cardio Phase – Squat jumps – continuous movement trying to jump higher each time. Length: 1 minute for beginners up to 3 minutes for advanced athletes
Compound Phase – Pull Up which targets the back (which is the largest upper body muscle). In MMA it is essential to have a strong back for numerous reasons.
Cardio Phase – Shuttle Run – Preferably outside if you are working in a small room. The ideal length is 20 to 30 meters. Length: 1 minute for beginners up to 3 minutes for advanced athletes
Compound Phase – Dumbbell Shoulder press – For MMA a general rule is Dumbbell is better than Bar, Bar is better than machine. So when you can use the dumbbells which also build more supporting muscles.
Cardio Phase – Sprint on spot- Bring your knees up high and tap them off your hands.
Compound Phase – Press up, keep your elbows in tight to your torso so to target the triceps better.
Cardio Phase – Jumping Jacks Length: 1 minute for beginners up to 3 minutes for advanced athletes Length: 1 minute for beginners up to 3 minutes for advanced athletes
Compound Phase – Bent over rows – This is used to target the mid to upper back and also increases grip strength.
Cardio Phase – Jump Steps – You can either stair step or a exercise bench. Quickly jump onto the bench and as quick as you can jump down onto the ground repeating this until this session is done.
Compound Phase – Squats – With dumbbells held by your side or resting on your shoulders with your hands holding onto them.

The critical piece of this routine is that you alternate between the pushing and pulling movements. This trains the muscles in a functional (real life) way in which you actually use them in a fight. As with all good workout routines there is a time when they need to be modified and changed so they don’t become monotonous and boring. But, this routine will get you started and well on your way to being an MMA machine!

From Man to MMA Machine! – MMA Training Routine

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Get a Good Body and Good Health With Oolong Tea

Oolong tea has been well regarded in the Far East for many years as a way to lose weight and help with better overall health. This is a great tasting tea that has the benefits typically found only in green tea.
In recent times, Oolong tea has been marketed to the public as a secret weight loss remedy from China, but this isn’t exactly the truth. Claims that are made in this regard are slightly exaggerated. Even though it may not be the extreme weight loss cure that it is claimed to be, it does have some great health benefits including help with weight loss.

Oolong does have the benefit of increasing your metabolism while also helping your nervous system. This tea is a great diet aid too. Oolong tea contains polyphenols which help to dissolve triglycerides. This is a great benefit if you are trying to lose weight and stay healthy.
Oolong also encourages thermo genesis which is a way to give you a boost to your energy level, eliminate water and burn body fat.
These are only a few of the benefits of this tea. There are many more health benefits to be realized with this great tea.
It contains important antioxidants which can help you fight off diseases, including cancer. Antioxidants are also wonderful for the skin and minimize signs of aging. When you do some research on how antioxidants can help your body, you will find that this tea offers great health benefits.
Oolong tea can also detoxify the body, help to promote healthy teeth and gums, boost your immune system, and increase your focus and mental capacity. With all of these benefits, it’s plain to see that Oolong tea is much more than just a diet aid. It is a delicious way to improve overall health.

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Get a Good Body and Good Health With Oolong Tea

Oolong Tea, Get a Good Body, Good Health

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A Diabetic Meal Plan

A diabetic meal plan is really a way of recognizing which food products you have a choice of for your snacks as well as for your meals.
There’s a powerful link to having excessive unwanted weight and diabetes troubles. You’ll discover that quite a few people suffering from diabetes generally have excessive weight,
an attribute that might explain

the ever-increasing amount of heavy teens who happen to be clinically determined to have diabetes.

Having diabetes also happens to be related to high blood sugar levels. Because of this you will recognize that developing a diet program is an integral element of taking care of diabetes mellitus.
Developing a healthy eating plan and actually being knowledgeable with regards to what you eat plays a part in avoiding diabetes, consequently it is a necessary aspect of preparing food for you personally and your loved ones. If someone in the family has diabetes, then you’ll definitely need to be much more aware and establish a diet plan to avoid the possibility of diabetes complications.
Starting Your Diabetes Healthy Eating Plan
  • Stay with your specific diet: A diet routine will never succeed if you do not ever adhere to it. Look for a diet routine which is best for your lifestyle as well as your own preferences, therefore it will probably be far better to use.
  • Keep it uncomplicated: It is strongly suggested to incorporate a basic diabetic diet routine. Keep away from highly processed food products whenever possible, natural things to eat are usually better for all. You don’t require any specific foods, only usual helpings of some fruits, veggies as well as whole grains.
  • Include more fiber content: Fiber helps with slowing your body’s assimilation of sugars, and it likewise will make you actually feel filled up a bit longer that may contribute to eating less.
  • Eat with moderateness: This can be quite beneficial, and is especially true for individuals that might want extra servings of foods that might be packed with sugars or even fats. This must not ever be allowed given that it elevates blood sugar.
Preparing a Diabetes Healthy Eating Plan
  • Have a “suitable food products” checklist: This is actually rather important because various food items raise the volume of glucose inside your bloodstream and some elevate fat. Then again, you will find several fats that are good for you, for instance polyunsaturated Omega-3 essential fatty acids that will also encourage a healthy cardiovascular system.
  • Schedule all of your meals: Have your meals at the very same time period daily and don’t bypass any of your daily meals. This will help to stabilize your blood glucose.
  • Settle on the proper food helpings to give: Ascertain the ideal portion size which includes the correct total of fat, carbohydrates and calories to be able to keep within the diet plan.
  • Consume meal items comparable to your family members: Making diabetic dinners really should not ever inconvenience the rest of the family, neither should the individual who is troubled with diabetic issues feel offended due to the fact others may very well be having something else entirely. The entire family can certainly enjoy precisely the same wholesome food items.
  • Help to make it interesting: Modify the different types of foods you eat. Try various fruits, vegetables, fish, whole grain cereals, etc. Also you can create your dinners in another way, sometimes broiling, sometimes boiling or even sometimes baking.
The dishes, with regard to a diabetes diet plan, need not be a great deal different compared to the ones provided to the other members of the family. What you have to do is be watchful regarding carbohydrates, always keep a regular eating timetable, manage what amount you take in and try eating healthier.

A Diabetic Meal Plan

Meal Plan, A Diabetic Meal Plan

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Select The Best Omega 3 Fish Oil Supplement – Nutritional Benefits of Omega 3 Fish Oil Supplements

Omega 3 fatty acids are the ‘good’ fats that are essential for the proper development and functioning of our body. Omega 3 fish oil supplement and other omega 3 dietary sources need to be consumed daily to fulfill our body’s requirement of omega 3 fatty acids.

Omega 3 is basically a family of three

polyunsaturated fatty acids namely Docosahexaenoic acid (DHA), Eicosapentaenoic acid (EPA) and Alpha-Linolenic acid (ALA). The most important amongst these are EPA & DHA fats since they can be instantly absorbed by our body while ALA fats need to be converted into EPA & DHA.

Both DHA and EPA fats are an important component of brain cells but they play a vital role in the functioning of all organs and tissues in the body.
In the 1900s, researchers discovered that Eskimos were the healthiest people in the world with a very low rate of heart disorders, joint problems, diabetes etc. After several studies, it was concluded that their diet comprising of fatty fishes is the reason for their superior health.
Cold-water fishes such as salmon, tuna, mackerel, sardines and Hoki are the richest source of Omega 3 fatty acids. Some of the plant-based sources are spinach, broccoli, tofu, soybeans, walnuts, hemp seeds, flaxseed oil and canola oil.
Due to the increasing level of toxins such as mercury, PCBs etc in ocean waters, it is not advisable to eat fish in the natural form regularly. This can lead to the deposition of these toxins in your body creating severe health problems.
Instead, you must consume an omega 3 fish oil supplement that is rich in DHA and EPA fats. It is important to know that not all omega 3 fish oil products are created equal. To choose the best omega 3 fish oil product, keep in mind a few points.
The fish oil you purchase should be ‘molecularly distilled’. Molecular distillation is a specialized refining process that removes all the impurities from the fish oils and makes it safe for human consumption. Oils that are not molecularly distilled will contain traces of toxins that can be harmful for your health.
Omega 3 fish oil should contain the maximum amount of EPA and DHA fats. There are many brands in the market that have as low as 16% DHA and 16-20% EPA fats. Such omega 3 fish oil supplements are futile as they will not improve your health.
Superior quality fish oils like the one extracted from the Hoki fish have very high omega 3 content (up to 650 mg EPA and DHA per 1000 mg of fish oil). Hoki is a cold-water fish found in the Southern oceans of New Zealand. It has naturally high levels of both DHA and EPA fatty acids.
Consuming a good quality omega 3 fish oil source will increase your learning ability; improve memory, concentration power and your problem-solving skills. It will also control the cholesterol levels in your blood, thereby reducing the risks of coronary heart diseases.
Joint problems such as arthritis and inflammation can be effectively cured with omega 3 fish oil supplements. Skin allergies, eczema and psoriasis can also be treated by regular intake of fish oils.
Omega 3 fish oils are available in the form of liquids, gels, capsules and powder. Whichever form you choose, buy only pharmaceutical grade fish oil supplements since they are of superior quality and are ultra-refined.

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Select The Best Omega 3 Fish Oil Supplement – Nutritional Benefits of Omega 3 Fish Oil Supplements

Fish Oil Supplement, Omega 3 Fish, Omega 3 Fish Oil Supplement

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Foods to Improve Memory – Tips For Breakfast, Lunch, and Dinner

You may have heard or read about certain foods that are good for your memory skills. Yes, certain foods are beneficial for brain health which in turn means they’re good for your memory. So let’s take a look at the best foods for breakfast, lunch, and dinner…

Before we start, let’s talk for a moment

about your memory. Memory is, of course, a function of your brain. Therefore it stands to reason a healthy, nourished brain will lead to better memory capacity. In terms of food, it’s really the combination of foods you eat which will ultimately make a positive difference in your memory. So with that said, let’s discuss the three main meals of your day.

The best breakfast to have is one without artificial sugars, like sweet rolls or donuts. Why? The answer might be different than you think. Foods with high amounts of starch and sugar lead to an increase of serotonin in the brain. Without getting too technical, serotonin is a chemical that causes a slow down of your organs and brain activity.
That’s why when you eat a lot of sweets, you find yourself in more of a restful, even tired state. You’re much better off with a small amount of carbohydrates for energy along with natural sugars from fruit, which don’t cause an increase in serotonin.
At the risk of taking all the fun out of breakfast, stay away from high fat breakfast sandwiches with sausage, ham, processed cheese, etc. High fat foods take longer to digest. That means more blood is directed to the stomach to help the digestion process. And yes, you guessed it, less blood to the brain. When the brain isn’t functioning fully, you won’t be working at full capacity.
Are you often tired after lunch? It’s almost always as a result of what you’ve eaten.
We will keep this as simple as possible. Eat a lot of protein at lunch. Chicken (not fried chicken!) and fish are excellent choices.
You’ve probably heard that certain types of fish rich in Omega compounds are good for your heart and brain. That’s true, so try to consume fish like salmon once or twice a week. Lean chicken is always an excellent choice. It’s high in protein and low in fat.
If this sounds like a diet plan instead of ways to improve your memory, well, there is a direct correlation. Almost always, what’s good for your body is good for your brain. And great memory skills start and end with a healthy brain.
The best approach for dinner is a combination of foods. And there’s nothing wrong with a reasonable amount of sweets after dinner. Refer back to the comments about breakfast – sweets release serotonin which puts the brain in a more restful state.
Vegetables are always a good choice, as are a few carbohydrates. Remember, carbohydrates also release serotonin, so there’s nothing wrong with a baked potato, rice, or a dinner roll or two. For a main course, try to fill in what you may have missed during the day. Balance your dinner to about 40% protein, 30% carbohydrates, and 30% good fat.

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Foods to Improve Memory – Tips For Breakfast, Lunch, and Dinner

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7 Easy Breakfast Recipes – Healthy Breakfast in Less Than 5 Minutes

For facebookers 😉
A healthy breakfast is the most important meal of the day, but many of us skip it because of time constraints. Well, now there’s no more excuses!
There are several easy breakfast recipes that you can throw together in less time than it takes you to find your keys.

Did you know that numerous studies have

found that people who eat breakfast are often slimmer than those who don’t? One of the main reasons is this: When you sleep, you’re obviously not eating for about 8 hours (unless you have some serious sleepwalking cravings). Your body is in a fasted state, so everything slows down. But, the sooner you eat upon waking, the sooner your metabolism is kicked back into gear for the day.

However, if you skip breakfast, then your metabolism is at a near standstill for all the hours you were asleep, plus the additional hours before your first meal. This is exactly the time when fat settles in and unpacks its bags (and rolls).
And to those who already eat breakfast everyday and are patting themselves on the back, you’re not out of the woods yet! Even the most devoted breakfast eater has room for improvement, because a healthy breakfast is the key to weight loss, improved health, and prolonged energy.
Sure, Pop Tarts and bagels will get your metabolism going, but they certainly aren’t the healthiest choices. You need a bigger breakfast (around 500 calories) with at least 20 grams of protein to get your body started the right way and keep you satisfied for longer.
OK, this is all getting a bit complicated now, right? How could you possibly have time to make a 500 calorie breakfast with enough protein, vitamins, and minerals to actually do some good?
7 Easy Breakfast Recipes: Healthy Breakfast in Less Than 5 Minutes
If any of these make your mouth water, just follow the easy instructions on how to whip them up before your windshield is defrosted:
  1. Blueberry Smoothie With Toasted-Cheese Sandwich
  2. Prep time: 4 minutes 2 slices whole-wheat bread 1/2 c Kashi Go Lean Crunch! cereal 1 c fat-free milk 1 c frozen blueberries 1 1-oz slice Cheddar cheese Pop the bread into the toaster. Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between the warm slices of toast and nuke the sandwich in a microwave for 15 seconds. It tastes grilled — but isn’t. Benefits: “The cheese and milk in this meal are essential for building and maintaining new muscle,” says Christine Rosenbloom, Ph.D., R.D., a professor of nutrition at Georgia State University. “The whole grains in the bread and cereal will help lower cholesterol, and the minerals in the milk and cheese will help keep blood-pressure levels down.” Per meal: 509 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber

  3. Grab-and-Go Breakfast
  4. Prep time: 1 minute 1 medium apple 1/2 pint fat-free milk 1 bran Vita muffin 1 pack Skippy Squeeze Stix peanut butter Slice the apple, grab the milk, muffin, and peanut butter, and go. Squeeze the peanut butter out of its pack onto your apple slices as you eat. Benefits: Vita muffins ( contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Foods high in monounsaturated fats — like peanut butter — may boost testosterone levels. This meal should help you burn energy more efficiently and lift more weight at the gym. Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber

  5. Minute Omelette with Toast
  6. Prep time: 2 minutes 1 egg 3/4 c frozen spinach, thawed 1 slice Canadian bacon, diced 2 slices whole-wheat bread 1 Tbsp almond butter 1 c Welch’s grape juice Stir together the egg, spinach, and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until the egg is fully cooked. Toast the bread and eat it with the almond butter. Chase everything with grape juice. Benefits: Monounsaturated fat in the almond spread will help prevent spikes and drops in blood sugar, which can leave you feeling tired or crabby. Grape juice gives you an antioxidant, called resveratrol, that not only helps lower LDL (bad) cholesterol levels but also helps improve bloodflow to the heart. Per meal: 540 calories, 25 g protein, 73 g carbohydrates, 19 g total fat, 8 g fiber

  7. Two PB-and-Banana Wraps With Milk
  8. Prep time: 2 minutes 2 Tbsp peanut butter 2 Eggo Special K waffles 1 medium banana 1/2 pint fat-free chocolate milk Spread a tablespoon of peanut butter over each (briefly microwaved) waffle. Divide the banana between them and roll each to make wraps. Wash down with chocolate milk. Benefits: Eggo’s Special K waffles supply complex carbohydrates, which break down slowly in the body and stimulate the production of serotonin, a calming brain chemical. The banana is packed with potassium — a heart protector. Per meal: 570 calories, 23 g protein, 90 g carbohydrates, 16 g total fat, 7 g fiber

  9. The Santa Fe Burrito
  10. Prep time: 4 minutes 2 eggs 1 c Santa Fe frozen mixed vegetables (black beans, peppers, and corn) 1 flour tortilla 1/2 c low-fat shredded Cheddar cheese 1/4 c salsa Mix the eggs and vegetables and spread the mixture on a plate coated with nonstick spray. Cook in the microwave for 1 minute, stir with a fork, and microwave again until the eggs are cooked and the vegetables warm. Pile onto a flour tortilla, top with shredded Cheddar cheese and salsa, fold, and eat. Benefits: “Without protein, guys can lose muscle mass quickly,” says William J. Evans, Ph.D., a professor of geriatrics, physiology, and nutrition at the University of Arkansas. This meal is packed with it. Per meal: 530 calories, 36 g protein, 53 g carbohydrates, 18 g total fat, 6 g fiber

  11. Black-Cherry Smoothie and Peanut-Butter Oatmeal
  12. Prep time: 4 minutes 1 c R.W. Knudsen black-cherry juice 1 c frozen strawberries 1 c frozen unsweetened cherries 2 Tbsp protein powder 2/3 c oatmeal 1 Tbsp peanut butter 1/2 c fat-free milk Blend the cherry juice, frozen fruit, and protein powder until smooth. Microwave the oatmeal according to the directions on the package. Stir in the peanut butter and milk. Benefits: Men who ate at least one serving of whole-grain cereal (like oatmeal) a day had the lowest risk of dying of any cause, including heart disease, according to a 5-year study of 86,000 doctors. Cherries and strawberries are natural sources of salicylates — the active ingredient in aspirin — making them ideal for relieving stress-induced morning headaches. Per meal: 600 calories, 27 g protein, 100 g carbohydrates, 11 g total fat, 10 g fiber

  13. Almond-Butter-and-Raisin Sandwich With Smoothie
  14. Prep time: 1 minute 2 Tbsp almond butter 2 Eggo Special K waffles 1 Tbsp raisins 1 Stonyfield Farm smoothie Spread the almond butter on the waffles. Sprinkle the raisins over one waffle and top with the other. Wash down with the smoothie. Benefits: Whole-grain waffles help lower cholesterol and blood pressure, and improve your body’s processing of insulin and glucose, a benefit that can reduce your risk of becoming diabetic. Per meal: 600 calories, 21 g protein, 86 g carbohydrates, 22 g total fat, 7 g fiber

Of course, you can combine parts of these, opting certain ingredients in and out. Just make sure you are staying close to the same macronutrient breakdown in terms of protein, carbs, vitamins, and minerals.

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7 Easy Breakfast Recipes – Healthy Breakfast in Less Than 5 Minutes

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