June 2011 Subscribe Now – FREE
TABLE OF CONTENTS
MMAR READER 1.)
Letter From MMAR President
2.)
MMA Fight Card Listings
3.)
MMA Gym Directory
4.)
Featured Professional Fighter
5.)
Featured Amateur Fighter
6.)
Featured Technique
7.)
MMAR News & Tips
8.)
Industry Advice
9.)
Health & Fitness
10.)
Featured Videos & Pictures
11.)
MMA Polls
12.)
Sponsors and Links
Contributors June 2011 President:
Michael Zuccarello
Vice President:
James McCullough
Industry Advice:
Ron Dayley
Industry Advice:
Chris du Toit
Technique:
SSF Academy
Health & Fitness: Chris Pedroza
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June 2011 LETTER FROM MMAR PRESIDENT
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MMARecruiter.com San Diego, California Phone: (619) 866-4198 www.mmarecruiter.com
Dear MMAR Readers, The wait is finally over! We recently launched the new and improved MMA Recruiter website. The new site is filled with awesome user friendly features. Please be sure to take a few minutes to update your profile by Clicking Here. The winners of the Featured Fighter Contest for June 2011 are Nick Kraus and Jason Dillon. If you were not selected as one of the winners for June, please be sure to enter July's contest. Becoming a featured fighter is an awesome way to get massive exposure. We would like to thank our sponsors, contributors, and members for their continued support. The new site has been a long time in the making. Without our growing MMA support network, this new website would not be possible. Help us continue to grow, become a sponsor by Clicking Here or refer your MMA contacts to our website by Clicking Here. Please be sure to check out all the new features at www.mmarecruiter.com and if you have any suggestions or questions, please Click Here to contact us. Thanks again for everyone's support! Sincerely,
Michael Zuccarello President MMARecruiter.com
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FEATURED STORE LISTINGS CSI MMA Fight Gloves
CSI Instep Shin Guards
$37.99
$61.95
Bloody Mayhem T-Shirt
$22.00 Max Stress B
$22.00
Fight Gear – Headgear
$45.95
SSF Gold Weave GI A2
Stare Down T-Shirt
$20.00
$125.00 Testosterone Complex, Q
Nascent Iodine - 1oz
$36.00
$21.95 [ Submit a Listing ]
[ View All ]
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FIGHT CARD LISTINGS **DISCLAIMER**
MMA Recruiter is not the promoter or matchmaker for any of the events listed below. MMAR only reposts the fight card information. Fight cards are subject to change. Some fight card listings might be filled.
[ View All ] 06/04/11 - Ammys - Elkhart, IN Elite Kagefighting Championship LLC is looking for Amateur MMA fighters to fill spots on their upcoming fight card on June 4, 2011 in Elkhart, Indiana, US.
06/04/11 - Ammys - San Diego, CA Epic Fighting is looking for Amateur MMA fighters to fill spots on their upcoming fight card on June 4, 2011 in San Diego, CA.
06/09/11 - Ammys - Miami, FL Howard Davis's Fight Time Promotions is looking for Amateur MMA fighters to fill spots on their upcoming fight card on June 9, 2011 in Miami Beach, FL
06/11/11 - Ammys - Oklahoma Amateur MMA fighters needed to fill spots on an upcoming fight card on June 11th, 2011 in Oklahoma.
06/11/11 - Ammys - Norfolk, VA AFNMMA is looking for amateur MMA fighters to fill spots on their upcoming fight card on June 11th, 2011 in Norfolk, VA.
06/11/11 - Pro & Ammys - Belfry, KY Gruesome MMA is looking for pro and amateur MMA fighters to fill spots on their upcoming fight card on June 11th, 2011 in Belfry, KY.
06/12/11 - Ammys - Altantic City, NJ Asylum Fight League is looking for amateur MMA fighters to fill spots on their upcoming fight card on June 12th, 2011 in Altantic City, NJ.
06/17/11 - Pro - Ft. Lauderdale Fight Time Promotions is looking for Pro MMA fighters to fill spots on their upcoming fight card on June 17, 2011 in ft Lauderdale, FL.
Continued on the next page...
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FIGHT CARD LISTINGS **DISCLAIMER**
MMA Recruiter is not the promoter or matchmaker for any of the events listed below. MMAR only reposts the fight card information. Fight cards are subject to change. Some fight card listings might be filled.
[ View All ] 06/18/11 - Ammys - St. Louis, MO Innercircle Promotions is looking for amateur MMA fighters to fill spots on their upcoming fight card on June 18th, 2011 in St. Louis, MO.
06/18/11 - Ammys - Clarksville, TN SFF is looking for amateur MMA fighters to fill spots on their upcoming fight card on June 18th. 2011 in Clarksville, TN.
06/18/11 - Ammys - Mesquite, TX CXC Fights is looking for amateur MMA fighters to fill spots on their upcoming fight card on June 18th, 2011 in Mesquite, TX.
06/18/11 - Ammys - Richmond, CA Rocktagon MMA is looking for amateur MMA fighters to fill spots on their upcoming fight card on June 18th, 2011 in Richmond, CA.
06/18/11 - Ammys - York, PA Fight Right MMA is looking for amateur MMA fighters to fill spots on their upcoming fight card on June 18th, 2011 in York, PA.
06/25/11 - Pro & Ammy - Marquette, MI Upper Peninsula Cagefighting is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on June 25, 2011 in Marquette, MI.
06/25/11 - Pro HWT - Montana Pro Heavyweight MMA fighter needed to fill a spot on an upcoming fight card on June 25th, 2011 in Montana.
06/25/11 - Pro - Louisville, KY Second2None Cage Fights is looking for Pro MMA fighters to fill spots on their upcoming fight card on June 25, 2011 in Louisville, Kentucky, US.
Continued on the next page...
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FIGHT CARD LISTINGS **DISCLAIMER**
MMA Recruiter is not the promoter or matchmaker for any of the events listed below. MMAR only reposts the fight card information. Fight cards are subject to change. Some fight card listings might be filled.
[ View All ] 07/01/11 - Ammys - Las Vegas, NV Tuff-N-Uff Productions is looking for Amateur MMA fighters to fill spots on their upcoming fight card on July 1, 2011 in Las Vegas, NV.
07/02/11 - Ammys - Manitowoc, WI Combat USA - STRIVE is looking for Amateur MMA fighters to fill spots on their upcoming fight card on July 2nd, 2011 in Manitowoc, WI.
07/11/11 - Pro & Ammy - Corbin, KY Kex Cage Fighting is looking for pro and amateur MMA fighters to fill spots on their upcoming fight card on July 11th, 2011 in Corbin, KY.
07/30/11 - Ammys - Las Vegas, NV SIN CITY FIGHT PROMOTIONS is looking for Amateur MMA fighters to fill spots on their upcoming fight card on July 30, 2011 in Las Vegas, NV.
10/09/11 - Pro & Ammys - London, England Tri3tar is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on October 9, 2011 in London, England.
11/26/11 - Ammys - Danvers, MA Blacked Out MMA is looking is looking for amateur MMA fighters to fill spots on their upcoming fight card on November 26th, 2011 in Danvers, MA.
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MMA GYM DIRECTORY USA MMA GYMS Alabama
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INTERNATIONAL MMA GYMS Africa
Asia
Australia
Canada
Europe
Japan
Mexico
South America
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June 2011 FEATURED FIGHTER – PROFESSIONAL
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[ Get Featured ]
[ View Profile ] Fighters Information Name:
Nick Kraus
Location:
Rolling Prairie, IN
Age:
23
Skill Level:
Professional
Weight Class:
170lbs
Height:
6' 0”
Pro Record:
3-1-0
Ammy Record:
10-0-0
Training Information Instructors:
Robert Blake,Keith Wisniewski, and Paul Bowers
Training Partners:
Tony Wisnieski, Nick Bismack, Darren Elkins, Josh Shockley, Dan Claus, Paul Bowers, Keith Wisniewski.
Accomplishments Accomplishments: Undefeated as an amateur MMA fighter. Tournaments Won: XXX Extreme Fighting 170lb amateur tournament in South Bend, IN. MFL/XXX Extreme Fighting 185lb amateur tournament in South Bend, IN.
[ View Profile ]
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June 2011 FEATURED FIGHTER – AMATEUR
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[ View Profile ] Fighters Information Name:
Jason Dillon
Location:
Robbins, NC
Age:
28
Skill Level:
Amateur
Weight Class:
155lbs
Height:
5' 9”
Ammy Record:
4-0-0
Training Information Instructors:
Roy Marsh, Larry Hughes, Brandon Garner, and Jason Palacios
Training Partners:
Roy Marsh, Larry Hughes, Brandon Garner, and Jason Palacios
Accomplishments Accomplishments: Undefeated amateur MMA fighter with a record of 4-0. Has finished all fights in the first round. Tournaments Won: Naga, Pendergrass, and Shark Frenzy
[ View Profile ]
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FEATURED STORE LISTINGS CSI MMA Fight Gloves
CSI Instep Shin Guards
$37.99
$61.95
Bloody Mayhem T-Shirt
$22.00 Max Stress B
$22.00
Fight Gear – Headgear
$45.95
SSF Gold Weave GI A2
Stare Down T-Shirt
$20.00
$125.00 Testosterone Complex, Q
Nascent Iodine - 1oz
$36.00
$21.95 [ Submit a Listing ]
[ View All ]
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June 2011 FEATURED TECHNIQUE - GHOST TRIANGLE
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[ Submit Your Technique ]
[ View Profile ] Name:
SSF Submission Academy
Address:
812 College St. Clarksville, TN 37040
Website:
www.mmaclarksville.com
Phone:
(931) 920-8456
Steven Durr (Top) is a pro MMA fighter and Strikeforce veteran. Noah Ibrahim (Bottom) is a purple belt in BJJ.
1. Steven attempts a double under hook pass.
2. Steven pulls Noah's legs in to pass his guard.
3. Noah hooks his right leg over Steven’s neck 4. Noah hips up and pulls Steven’s head down with & grabs his ankle with his right hand. his left hand for the submission.
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MMAR NEWS & TIPS
MMARecruiter.com San Diego, California Phone: (619) 866-4198 www.mmarecruiter.com
New MMA Recruiter Website – Check it Out! MMA Recruiter members the wait is over and our new site is live. We packed the new site with tons of awesome and useful features. Check out the new site and be sure to tell all of your MMA contacts! *** Get Started - Update Your Profile Information *** Unfortunately some of our members' profile information didn't transfer correctly to the new site. Be sure to update your profile. Updated profiles increase your chances for success and exposure. http://www.mmarecruiter.com/index.php?do=/user/profile/ *** MMA Recruiter New Site Features *** - Connect Your MMARecruiter.com Account to Facebook, Myspace, or Twitter. MMA Recruiter members now have the ability to connect their account to Facebook, Twitter, Myspace, and many other social networking websites. Once your account is linked, whatever you post on MMARecruiter.com will automatically post to your other accounts on various social networking websites. This is a great way to keep your friends, family, and contacts up to date with your MMA interest. To connect your MMAR account, please click the link below. http://www.mmarecruiter.com/index.php?do=/openidsocial/social/index/ Free Monthly MMA Magazine MMA Recruiter produces a FREE monthly online publication that is distributed to over 30,000 contacts. This ezine is free for everyone to read, download, and share with others. To see archived issues, please click the link below. http://www.mmarecruiter.com/index.php?do=/the-mmar-reader/
Continued on the next page...
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MMAR NEWS & TIPS
New MMA Recruiter Website – Check it Out! By: MMAR Staff
Make $$$ With Our Affiliate Program MMA Recruiter members can now earn extra money by promoting our site to friends, family, and other industry contacts. You were automatically enrolled into our affiliate program when you joined MMARecruiter.com. It's easy to earn, just simply share your affiliate link or banners and start making money! To view your affiliate account, please click the link below. http://www.mmarecruiter.com/index.php?do=/mma-affiliate-program/ List Your Upcoming Events on MMAR Do you need extra exposure for an upcoming event? List your event for FREE on MMAR. In addition to listing your event on our site, you will also have the ability to sell tickets to your event...right on the site! To list your event on our site, please click the link below. http://www.mmarecruiter.com/index.php?do=/event/add/ MMA Gym Directory MMA gyms and fight teams, here is your chance to list your gym on our site for free. MMAR is one of the best places to have your gym found by inspired new fighters looking to get their careers started. List your gym in our directory for FREE, please click the link below. http://www.mmarecruiter.com/index.php?do=/group/add/ Get Your Link Listed on MMAR! MMA Recruiter members, you now have the option to list your website on MMARecruiter.com for free. We just ask that you place our link on your website in exchange. When you add your link to our directory, it can increase your ranking with the search engines. Additionally, you will also make other MMA Recruiter members aware of your website or business. To submit your link or business to MMA Recruiter, please click the link below. http://www.mmarecruiter.com/index.php?do=/businesses/submit/ * Please note you must post our link on your website prior to submitting your link. Our system will verify that our website is located on your site before allowing you to submit your link. Please add the following link to your site: http://www.mmarecruiter.com Continued on the next page...
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MMAR NEWS & TIPS
New MMA Recruiter Website – Check it Out! By: MMAR Staff
Buy and Sell MMA Items MMA Recruiter is now equipped with an open sourced online store that allows members to buy and sell MMA related items. We provide you with thousands of visitors per day, which gives you massive product exposure. We handle all the marketing for you! Sell fight gear, apparel, MMA equipment, event tickets, gym memberships, and much more. To view our online store, please click the link below. http://www.mmarecruiter.com/index.php?do=/auctions/submit/ Become a Site Donor MMA Recruiter is a free resource website or everyone to use. However, we encourage our members to become a Site Donor for only $2.50 per month to help support the site. When you become a Site Donor, you will receive extra site benefits and less limitations, such as the ability to upload bigger files or send more messages to other members daily. To upgrade your account, please click the link below for details. http://www.mmarecruiter.com/index.php?do=/subscribe/ Verify Your Profile MMA Recruiter members can now verify their profiles to let other members know their profiles are legitimate. If you verify your profile, you will also have the ability to accept donations from other members. This is a great way to receive extra sponsorship funds. To verify your profile, please click the link below. http://www.mmarecruiter.com/index.php?do=/store/profile-verifivation/ * In order to receive sponsorship funds, you must have a Paypal account and it must be listed on your profile under account settings. To enter your Paypal information, please click here: New Ways to Advertise We offer multiple cost effective ways for our members to advertise on our site. You can have your ad placed in our FREE monthly publication that is distributed to over 30,000 contacts, displayed on MMARecruiter.com, or a combination package where it is displayed in both places. Please click the link below to see all the options available. http://www.mmarecruiter.com/index.php?do=/mma-advertising/ Continued on the next page...
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June 2011 MMAR NEWS & TIPS
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New MMA Recruiter Website – Check it Out! By: MMAR Staff
Upload Photos and Pictures MMAR members have the option to upload videos and pictures to their profiles. This is a great way to gain huge exposure within the MMA community and get your name out to others in the MMA industry. Every month MMAR selects 3 videos and pictures to feature on our site. Photos and videos are featured on www.mmarecruiter.com and in the MMAR Reader for 30 days. To submit your photos, please click the link below. http://www.mmarecruiter.com/index.php?do=/photo/upload/ To submit your videos, please click the link below. http://www.mmarecruiter.com/index.php?do=/video/share/ MMA Polls Do you have an MMA question that you would like to get answers to? If so, submitting a poll to our community is a great way to get other industry professionals' and fans' opinions and answers to your questions. To submit a poll, please click the link below. http://www.mmarecruiter.com/index.php?do=/poll/add/ Video Chat We now offer a great way for our members to broadcast videos live on MMARecruiter.com for other members to watch. MMAR members have the opportunity to broadcast training sessions, live fights, meetings, chat discussions, and networking meetings for free. It easy to do, just setup a chatroom and hook up your webcam. If you are interested in creating a live event, please click the link below. http://www.mmarecruiter.com/index.php?do=/videochat/ Audio Track uploads Do you have interviews or other MMA related sound tracks you would like to share with other members? If so, you can upload your audio tracks to MMA Recruiter for others in the community to enjoy. To upload an audio track, please click the link below. http://www.mmarecruiter.com/index.php?do=/music/upload/
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MMAHEADLI NER Thel at es tMMAnewsi nabl i nkofaneye! WWW. MMAHEADLI NER. COM
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INDUSTRY ADVICE [ Submit Your Advice ]
[ View Profile ] Name:
Octagon MMA
Address:
Secunda, South Africa
Phone:
(078) 956-9342
The Warrior Mindset By: Chris du Toit
How often do you see a student that out performs all others in training, lose fight after fight against opponents not even worthy of him? We all know the stress that accompanies fighters participating in competition. I have seen people throw up before the fight but still win their bout. Everyone, even the most confident looking fighter and the guy with a flawless record are nervous before fights. So if it’s not stress, what causes these well trained fighters to lose fight after fight? It’s not a lack of training or skill, nor is it stress, or not being focused. It boils down to simple mindset. Have you ever watched an African buffalo graze in the bush? He will just stand there peacefully, almost moving in slow-motion, grazing and relaxing. Then take a rifle, sneak up to it as close as you can get, and then take your shot. But phone me beforehand because I want to watch this from a distance, as you quickly find out why this peaceful animal is called the “Black Death” in Africa. So, was the animal angry and on attack mode while it was standing there? No, and if it stayed in its peaceful mindset, it would have most probably not survived your attack. Because it switched its mindset 180 degrees, you ended up being the one that had to run for your life. And that is exactly the problem with these fighters. They stay in grazing mode and when the situation requires them to survive, they just take the shot. Don’t get me wrong, I am not talking about losing your temper in a fight. No, it is going into that mindset where losing is a non-existent option, and the opponent’s attacks and blows are merely obstacles delaying your inevitable victory. In this mindset it does not matter what your opponent does when you launch your attack, as long as your attack lands. The problem is getting someone who is peaceful in nature to adapt this mindset. Continued on the next page...
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INDUSTRY ADVICE
The Warrior Mindset By: Chris du Toit
So, can this way of thinking be adopted at all? Can you teach someone to think like a warrior? It is easy enough to teach someone the moves, but will he ever be able to do more than just “robotic” moves drilled into him by countless repetition? And if it is possible to teach someone to think like a warrior, how would you go about it? The answer comes in aggression training and there are several drills that you can do that will increase the level of controlled aggression in your fighters. One of the methods I recently adapted is called distance sparring and drills. When working focus pads, I increase the distance between the student feeding the pads and the student hitting combinations on the pads by about three feet from normal distance. He now has to gain substantial distance to get to the pads and has to obviously put in extra effort. When after a weeks training with distance drills, I decrease the distance to just outside rim shot range. The result is that the fighters seem to maintain this extra effort and power when attacking, making for a much more aggressive attack. The other method is speed drills and especially pure speed sparring. Speed drills on the pads are executed with no power at all. The student is in fighting stance, his arms totally relaxed, and the punch originates as an explosion in the muscle, and snaps back on target impact. When applying this to sparring, I give them a 10 point scoring system. Each fighter starts with 10 points and a point gets deducted each time the opponent’s punch comes through. The increase in anticipation and focus on both the fighters with this drill is can clearly be seen. It teaches them to take that chance, go in with controlled aggression and score the point. The result in normal sparring...much more aggressive fighters, eager to take control of the fight and stay in control of the fight...the warrior’s mindset. The mindset of a fighter in a fight is undoubtedly the determining factor in the fight. Remember, its not the size of the dog in the fight, but the size of the fight in the dog. Happy training, and remember, Never Back Down! [ Comment on This Article ]
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HEALTH & FITNESS [ Submit Your Advice ]
[ View Profile ] Name:
SUPREME ASSAILANT
Location:
El Paso, TX
Phone:
(915) 443-1278
Website:
www.supremeassailant.com
Knowing How and When to Stretch By: Chris Pedroza
Knowing how and when to stretch properly is just as important for preventing injury as it is for improving performance. Let me start with a question. Say you have a bag of rubber bands in the refrigerator for safe keeping. Would you take one of the bands and stretch it to its maximum straight out of the cold refrigerator? What do you think might happen? Will it develop some micro tears, maybe tear completely? Not of much use now is it? So, if you wouldn’t want to do this with a rubber band, you probably wouldn’t want to do this with your cold, un-warmed-up muscles either. We have all heard that ballistic stretching (taking a muscle to its limit and then attempting to bounce past it) is not good and particularly not good for cold muscles. Now, new research shows that static stretching (stretching and holding) can also cause injury and damage cold muscles and connective tissue when done prior to activity. Even if you are warmed-up it is still not the best choice of stretching. When you take and hold a static position micro tears can occur which besides weakening the muscle begins the inflammatory response. Since the idea is to facilitate your athletic endeavor, the opposite is likely occurring. So, what gives? Now I’m messin’ with your routine and all you wanted to do was go for a run or play some hoops. So, what’s a person to do? Dynamic stretching…that’s right… controlled movement stretching. You want to warm and elongate your muscles with a series of movements that somewhat mimic the activity you will participate in. Continued on the next page...
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HEALTH & FITNESS
Knowing How and When to Stretch By: Chris Pedroza
The key is to ease into the movements gradually increasing the reach and speed of motion. Once you reach maximal range of motion in a direction stop and switch to another exercise. Over stretching tired or fatigued muscles can cause shortening. Kinesthetic memory (muscle memory) will result with your muscles remembering the shortened stretch and that will become your new limit. A few dynamic stretches I like are jumping jacks, followed by star toe touches. Simply hold your hands over head, feet wider than shoulder width, and begin by touching the right hand toward the left foot and vice versa. With each successive repetition increase reach. Next I do 5-10 squats. Remember to keep the weight on the heels and only go as low as comfortable. Continue with swinging stretch kicks. Swing a straight leg up and forward then ease back to the ground. Repeat 10 times with increasing speed and reach. Repeat other side. For arms and shoulders simulate backstrokes and ball tosses. Finally, mimic your sports movements, gradually increasing the dynamics. Now, that you ran your farthest, played your best and otherwise impressed the hell out of your friends…time to cool down. This is the time to do your static stretches as they will be most productive post exercise. Be sure to stretch all muscle groups involved, both upper and lower body. Another type of stretch that is extremely effective for building flexibility is PNF stretching. Again, this should only be performed after activity and no more than every other day. This type of stretching requires a partner. Let’s use a hamstring stretch as an example. Begin by lying on your back with say, your right leg straight up in the air. Have your partner slowly push your leg back toward your shoulder while you relax. Once you reach maximal range of motion have them hold this position for 15-20 seconds. At this point resist their movement by pressing against them trying to bring your leg to the ground for 10-15 seconds. Relax a few seconds and have them push you to your new limit and hold for 20 seconds, relax 10-15 more seconds then move on to the other side. This is a safe way to get big gains in range of motion by taking advantage of kinesthetic memory. Before you know it you’ll feel faster, looser and other wise all the more spry. [ Comment on This Article ]
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HEALTH & FITNESS [ Submit Your Advice ]
[ View Profile ] Name:
SUPREME ASSAILANT
Location:
El Paso, TX
Phone:
(915) 443-1278
Website:
www.supremeassailant.com
The Magic Factor of High Intensity Exercise By: Chris Pedroza
Four years ago, the American College of Sports Medicine issued new guidelines on exercise, stating it must be “tough” in order for you to reap physiological benefits. This may seem confusing to some of you, so let’s reiterate a couple of key points you should always keep in mind, namely moderation, and individualization. That said, their updated guidelines falls in line with other research showing the superior health benefits of high-intensity exercise. In essence, it’s the intensity, not the duration, that is critical for producing optimal results. But again, the optimal intensity will vary from person to person. After a three minute warm up, you want to raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, followed by a 90 second recovery period. Then repeat that cycle for a total of eight repetitions.(IF THIS BECOMES EASY, CUT THE RECOVERY TIME AND THEN REPEAT) To perform the sprint portion properly, you will want to get very close to, if not exceed, your maximum heart rate by the last interval. Your maximum heart rate is calculated as 220 minus your age. (Keep in mind you’ll need a heart rate monitor to measure this as it is nearly impossible to accurately measure your heart rate manually when it is above 150.) These cycles are preceded by a three minute warm up and two minute cool down so the total time investment is about 20 minutes, but the actual sprinting totals only four minutes! But how is it possible to get better results with less exercise? Continued on the next page...
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HEALTH & FITNESS
The Magic Factor of High Intensity Exercise By: Chris Pedroza
The reason for this is because high-intensity exercises engage a certain group of muscle fibers that you cannot engage through aerobic cardio, and these engaging these muscle fibers cause a cascade of positive health benefits. First, you need to understand that you have three different types of muscle fibers: 1. Slow 2. Fast 3. Super-fast We now know that in order to naturally increase your body's production of human growth hormone (HGH), you must engage your super-fast muscle fibers. HGH is a vital hormone that is KEY for physical strength, health and longevity. Neither traditionally performed aerobic cardio nor conventional strength training will work anything but your slow muscle fibers, and hence has no impact on production of HGH. On the contrary, it has the unfortunate effect of actually causing the super fast fibers to decrease or atrophy, further impeding natural HGH production. Power training, or plyometrics burst types of exercises will engage your fast muscle fibers, but only high-intensity burst cardio, will engage your super fast fibers and promote HGH, and that is the “magic” factor that explains why it’s so much more beneficial for you than "traditional" aerobic so called cardio. Benefits of HIGH INTENSITY Once you regularly participate in these 20 minute exercises about twice a week, people notice that it: * Lowers your body fat * Dramatically improves muscle tone * Firms your skin and reduces wrinkles * Boosts your energy and sexual desire * Improves athletic speed and performance * Allows you to achieve your fitness goals much faster. “Bullet-Proof” Your Heart with the Right Type of Exercise The take-home message here is that one of the better forms of exercise to protect your heart is short bursts of exertion, followed by periods of rest.
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HEALTH & FITNESS
The Magic Factor of High Intensity Exercise By: Chris Pedroza
By exercising in short bursts, followed by periods of recovery, you recreate exactly what your body needs for optimum health. Heart attacks don't happen because your heart lacks endurance. They happen during times of stress, when your heart needs more energy and pumping capacity, but doesn't have it. If you have a history of heart disease or any concern, please get clearance from your health care professional before you start doing high intensity training. The beautiful thing about this approach is that if you are out of shape you simply will be unable to train very hard as the lactic acid will quickly build up in your muscles and prevent you from stressing your heart too much. [ Comment on This Article ]
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The 10 Carb Commandments By: Chris Pedroza
RULE #1: LOW CARB DIETS CAN BACKFIRE... When one aspires to improve their "buff to blubber ratio", one does it with urgency. Sure, too many carbs, and the wrong kind, can make you more sloppy than sliced and drastic cuts can cause your metabolism to sputter. Making it harder to have a better six pack.... or six pack in general. Instead of putting off carbs, make them work for you by following guidelines. RULE #2: GET BIG WITH MORE CARBS... Protein helps repair and build muscle after a tough workout. HOWEVER, with packing your muscles with glycogen, you have as much chance as gaining serious size as Paris Hilton becoming president (not happening). Glycogen is the collection of carbs stored inside muscle cells and the most acessible source of energy to fuel training. If you're training to put on size aim for 1.5-2 grams of carbs per pound of bodyweight. RULE #3: KNOW WHEN TO SCALE BACK... When your goal is to get lean and ripped, i recommend curtailing carbs to less than a gram per pound of bodyweight. This helps encourage the body to burn more fat for fuel. On days when you don't train, you can cut back slightly more. if you find energy levels sagging or muscles looking soft, add an extra portion to see if that helps. Continued on the next page... Advertise Now - Phone: 619-866-4198 - www.mmarecruiter.com
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HEALTH & FITNESS
The 10 Carb Commandments By: Chris Pedroza
RULE #4: PRIORITIZE "WHOLE" CARBS... Not all carbs are created equal. Slow digesting carbs like oats, rice should constitute the bulk of your daily carb intake. These edibles result in less drastic rise in blood sugar than processed counterparts. RULE #5: RISE AND DINE... You need carbs at breakfast to replace glycogen stores that have been used up during the overnight fast and to boost blood sugar so you have energy to tackle the day. Providing carbs also helps turn off early morning catabolism. RULE #6: THINK FAST AFTER WORKOUTS... Fast digesting, high glycemic carbs tend to create a large surge of the anabolic hormone insulin streaming through your blood. High insulin levels drive recovery nutrients into your muscle cells to restock glycogen and stymie further muscle breakdown while encouraging growth. RULE #7: GO SLOW BEFORE WORKOUTS... Focus on slow digesting carbs 1 hour before a sweat session. This provides a stead supply of carbs during training to keep energy levels up for you to train harder. RULE #8: STOP CARBS AT DINNER... To keep your fat burning furnace hot while you sleep, keep your carb intake low before bed. Metabolism slows during the night time. Carbs also put a damper on growth hormone release during sleep. Growth hormone encourages muscle recovery and growth while at the same time promoting fat burning. RULE #9: USE THE ONE HOUR RULE... You can get a boost from consuming fast acting carbs in sports drinks/gels when in engaging in sustained high intensity training for longer then an hour. This prevents the detrimental drop in blood glucose and muscle glycogen that can slow muscular contraction and speed up the onset of fatigue. 30-60 grams for each hour of exertion. RULE #10: FIND FIBER... The average American only consumes a fraction of what they should be. This is not good because fiber helps fight a number of chronic diseases and keeps you feeling full by slowing down digestion.
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