Author Archives: admin admin

Learn Proper Boxing Punches to burn calories fast.

Posted by admin admin 8,October 2011 Leave a comment

It’s very important to learn the proper boxing technique to hit the heavy bag or workout mitts.  Always, try to have a qualified boxing trainer show you the right technique to avoid injury and get the most out of your boxing workouts.  Punching the  proper way takes time, especially the hook so take your time and don’t get frustrated.   Check out the basic boxing instruction below to learn and see pro level punching power for women.                                                                                                             

Video : notice how Amanda’s back foot pivots with each punch. Jimmy is my boxing coach, too. He’s helped train over 43 national finalist and some of the top pros including working with Mike Tysons former trainer, Cus D’Amato.


 

Equipment needed: Bag gloves, Hand Wraps, 50-80 lb heavy bag or martial arts stand up bag, jump rope.

Training Session:

Power Walk or Jog 1-5 miles

Jump Rope 3 x 3 minutes

Heavy Bag Work 5 x 3 minutes with 1 minute rest in between each round (3 minutes) combos: jab/jab     jab/jab/cross    jab,cross 2x       jab/cross/hook/cross 

move your head and body throughout.

Ab work: plank 1-3 minutes, video series (do each exercise 30 seconds -2 minutes) repeat all 1-3x

Hills or Stairs 5-15 minutes

Circuit: mountain climbers 25-100 each leg, down ups(birpies) 20-50, push ups 20-50, jumping jacks 50-100

Hope you try this out. Let me know how it went.

As always, seek medical advice before starting any workout regime and this and all workouts, advice etc.. on fitbytes are to be performed at your own risk.

 

Betterment:Smarter Investing for Busy People

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Simple 3 exercise routine gives killer thighs and fat burning results.

Posted by admin admin 13,August 2011 Leave a comment

Just performing 2-3 exercises in the right sequence with the right reps can incinerate your metabolism while giving you a lean body,killer thighs and flatter abs.  Yes, you’ll still have to eat a lean diet, stay motivated and sweat.   Yet,  add this type of training to long distance training with a lean diet will lead to killer fat burning results.

Need a fat burning diet, that works and won’t starve you?  click here

…………..

check out these 3 simple exercises in the video.  Please try the routine I give below and throw me a comment on how it went.  You will need stairs or a steep 25-50 yard hill.  Ya, you can add sprinting or jump rope but it won’t be the same as a high incline sprint.

 

Training Session: simple….but it will get ya I promise :)

Number of Circuits

Beginner: 1-3 circuits plus walk 1-2 miles

Advanced: 5-8 circuits plus jog 3-5 miles

Fitbytes Chic: 10 circuits plus jog 6-10 miles

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Circuit: perform each exercise as follows, then repeat as stated above for your fitness level

Sprint:

sprint hills or stairs 5x, on sprint 1 perform 5-10 push ups depending on your fitness level and begin to count down by 1 push up with every sprint, so by sprint 5 you’ll be performing 5 less push ups.

 

 Sissy squats :

 

beginner perform 20-30 reps with feet straight and hip distance apart and same amount reps with feet wide and toes pointed out as in plie.

Advanced 50 reps for both.

Fitbytes Chic 50 reps for both (remember you’ll be doing 10 circuits :)

Down ups (birpies):

beginner 10 reps,

advanced 20 reps,

Fitbytes Chic 25 reps

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Hope you like this workout and please don’t forget to comment…by the way, put your email in the box above to get a great diet created by me.

As always, perform this exercise routine and all others on fitbytes.com at your own risk.  Seek medical advice before starting any exercise routine or diet.  These routines are only instructional and are not intended to cure any disease nor are intended for anyone personally. If you have any medical or heart condition and/or have not been engaging in activity than do not do this routine.

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New Easy, Fast mango chicken Salad Recipe to get lean and stay fit.

Posted by admin admin 1,August 2011 Leave a comment

Summer time is the perfect weather to eat a refreshing salad.  All the great fruits, greens, fresh farm veggies (including root veggies) make losing weight that much easier.  Most people who think of salad just think of your basic garden salad from a pizza shop.   Skip that and make a larger batch of a healthy, tasty salad that you’ll eat for lunch and dinner…

Add cardio plus some intensive resistance training and watch the pounds drop….

Make one of these great salads on Sunday ( triple the recipe, keep it stored in a container) and add your favorite freshly cooked protein on top daily.

I personally like to use baby spinach instead of lettuce with some swiss chard and add organic fruit, raw nuts, short grained brown rice, cut up sweet potato, 3 ounces protein, natural dried fruit and a olive oil based vinegrette.  (Paul Newmans or Trader Joe’s are my go to store brands).

Heres a Mango, Spinach and Chicken Salad:

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.
Servings: 2

Here’s what you need…

  • 2 cups baby spinach
  • 1 small carrot, shredded
  • 2 Tablespoons red onion, chopped
  • 1/4 cup red quinoa, cooked
  • 1/4 cup ripe organic mango, sliced long
  • 1 cup cooked chicken breast, sliced thin
  • 2 Tablespoons lowfat salad dressing (Newman’s Own Low Fat Sesame Ginger Dressing)
  1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.

Tell me how it was or send me your favorite summer salad recipes.  Thx

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Tighten up your legs and butt with sprinting and these 3 videos.

Posted by admin admin 31,July 2011 Leave a comment

Get a tighter butter, burn calories, look lean and increase strength by sprinting.  Sprinting is one of the best ways to incinerate calories and boost your metabolism.

…….Eat clean, lean and watch your calories plus add resistance training with lots of intense calorie burning like sprinting.  No magic pills, no wonder miracle.  Just good old sweating and getting real with the fact that becoming lean takes work.

Burning calories (check out my free running program,click here) and eating a natural,low-starch (check out my free diet,click here) will give you fast results to dropping pounds.

Anyhow, here are 3 ways to add sprinting into your workouts.

 

 

Training Session

Exercise Beginner Advanced Fit Chic
Jogging warm up 1 mile 1 mile 1 mile
Speed rope (jump rope) 2 min 3 min 3 min
Stretch 5 min 5 min 5 min
Sprints 70% max 2 x 25 yds 4 x 25 yds 4 x 25 yds
Sprints 90% max 2 x 10 yds 4 x 25 yds 4 x 25 yds
Power jump 5 x to sprint, 90% max 3 x 10 yds 3 x 50 yds 4 x 50 yds
Lying to sprint, 90% max 3 x 10 yds 5 x 10 yds 10 x 10 yds
Speed skate 1 minute 2 minutes 2 minutes
Sprints, 100 % 1 x 50 yds 2 x 100 yds 1 x 100 yds, 2 x 200 yds
power walk or Jog 1 mile 2 miles 4 miles
abs: plank/bicycle/crunches 1 min each 2 x 1 min each 3 x 1 min each

 

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