In “A Fitness and Boxing Training Camp: Get in Fighting Shape” you get:

- A 6 weeks Master Plan

- Optimized full body workouts done in a fraction of a normal workout.

- Exercises real fighters use

- The bodyweight exercises you need to master

- Workouts for total body strength and core

- Cardiovascular conditioning: speed and interval training programs.

But let’s be clear! This program is not for everybody. You need to be already in a pretty good shape, if it is not the case I urge you to start with The BootCamp Workout.

You need to be prepared to workout everyday, sometimes twice a day! Sorry for the lazy ones, this is the price to get in a “Fighting Shape”!

If you are looking for an effective workout for abs, here a few resources below, but you’ll want to check out these new programs, you’ll get a complete roadmap: Workout for abs

100 Rep Killer Lower Abs Workout With Plank For A Flat Stomach And …

The 100 Rep Killer Lower Abs Workout focuses obviously on your lower abs, but also on your v-cut. Defining this area of your abdominals is what will truly put the icing on the cake for the way your midsection looks. …

The Best Workout For Abs | EXERCISE GOALS.NET

The first activities for getting the best workout for abs are martial arts and kickboxing. These activities incorporate the upward motion of the legs with the downward motion of the arms to resemble crunches. All the abdominal …

Extreme Cardio Workout for Six Pack Abs , Lose Belly Fat Fast …

0 Extreme Cardio Workout for Six Pack Abs , Lose Belly Fat Fast! http://www.sixpackfactory.com brings you this extreme cardio workout to help you drop fat and get six pack abs fast. If you don’t have much time and want to get …

Here an article written by Jeff Spencer, a real expert, Olympian and sport chiropractor. See what he tells us about these exercise mistakes that nobody is talking about!

These 5 Exercise Mistakes Constitute a MASSIVE Waste of Your Time and Energy…

By Jeff Spencer, MA, DC

One of the most overlooked and powerful ways to get faster and better workout results is to do the workout exercises in a specific order that boosts their individual benefits and workout results as a whole.

You’re probably saying to yourself that sounds kind of crazy, and, almost too good, and since exercises are just exercises the order they’re done in during a workout doesn’t really influence the workouts overall benefit since a workout’s just a collection of exercises anyway.

Fair enough question, but, that’s not really the way it works, as the body prefers to progressively ramp up its intensity during a workout so it can do the workout from beginning to end safely and effectively, and feel better at the end than the beginning, while getting the maximum benefit and enjoyment from the workout.

The Variable Intensity Workout Principle

The premise of this article is that exercise selection and exercise placement in a workout determine a significant portion of the workout’s success. A workout is more than a collection of exercises; it’s a synergy between the exercises and their placement in relationship to each other that creates a holism more favorably impacting the body than the individual impact of the exercises by themselves.

The Downside of Exercise Random Workout Placement

When workout exercises are done in random order without regard to where the exercises are placed in the workout in relation to each other, downside risks can occur that at the very least can limit the effectiveness of the workout, and at the extreme create injury.

Here are some of the most common risks of random exercise placement in a workout:

1. Too hard a workout. The overall strain, often referred to as the Total Training Load, on your body’s joints, muscles and tissues from a workout is dependent mostly on two factors: 1.) the specific exercises themselves and 2.) where those exercises are placed in a workout. An exercise’s perceived intensity on paper by itself doesn’t tell the whole story. For example, a bench press done at the end of a workout when your body is fatigued and joints, muscles, and tissues already strained places much more strain on the joints and muscles than it would if the bench press was done near the beginning of the workout when your body was more fresh.

2. Too easy of a workout. Another downside to random placement of exercises in a workout is failure to provide the resistance and challenge your body needs to build itself to a higher level. Unless the “strain” of the workout is sufficient to stimulate a training effect, your body will not build itself back to a higher level to successfully lift a heavier weight or run a faster mile during the recovery period after the workout.

3. Over-training. It only takes a few extra minutes of training at too high intensity or too long of a workout to burn someone out and throw them into an over-training condition that can take weeks or months to recover from. One of the quickest and most deceptive ways to increase the strain on the muscles, joints and tissues to cross the line into overtraining is to haphazardly place exercise in a workout without consideration to the overall strain on your body.

4. Starting the workout with too much intensity, too early. Perhaps the most classic way random exercise placement compromises a workout’s effectiveness is by starting the workout too fast with too much intensity, too early in the workout that overwhelms your body consuming too much energy too quickly, risking not leaving enough energy to complete the workout effectively and injury free.

5. Increased risk of injury. Randomly constructed workouts often don’t allow for adequate time to warm up your muscles, joints and tissues and place too much stress on them too early, leading to unnecessary injury.

The Upside of Purposeful Exercise Placement

Constructing workouts with purposeful synergistic placement of exercises creates the best workout results by enabling your body to safely, effectively and progressively engage greater training intensities throughout the workout to achieve maximum workout benefits.

The following are important benefits of well-organized workouts:

1. Easier on your body as it’s not too hard, too fast. Beginning a workout progressively and gradually increasing its intensity is the easiest and most prudent means of reducing the risk of workout injury and conserving energy to complete the entire workout as prescribed.

2. Less risk of injury. Workout injury from random exercise placement most often happens for two reasons. The first is too much effort too soon in a workout from putting an exercise too close to the start of the workout. The second reason is just plain too much effort throughout the entire workout leading to premature fatigue putting the body at risk for needless workout injury. Properly placed workout exercises dramatically reduce that risk.  

3. Less risk of overtraining. Over-training’s best friend is the hidden load of haphazardly placed exercises that on paper looks simpler and easier than the load it places on your body when the workout is performed. Well-constructed workouts side-step this common cause of over-training as they take the guess work out of what the impact of the workout will be on your body.

4. Feeling better at end of workout than beginning. Workouts synergistically constructed leave you more vibrant and vital at the end of your workout than the beginning. The classic outcomes of a guess-work constructed workout leave you feeling trashed at workout’s end from workout overload or being left feeling that no training benefit occurred if the workout was too easy.

5. More enthusiasm to workout from positive success. Motivation to workout is intimately tied to the feelings and results your workouts provide. Great workouts and seeing positive results from your efforts inspire you to want to workout more!

6. Will inspire others to start working out. Beneficial workout results are contagious! Many times after a great workout people are inspired to encourage others to start working out to improve their health. 

Organizing Your Workout for Better Results with Less Effort

The most successful workouts always contain specific elements in specific orders that have proven to produce superior and consistent workout results. The following is an approach to workout structure that has proven to consistently provide fitness gains while limiting the risk of over-training and injury.

The workout’s six elements are presented in order.

a. Warm Up Element. The purpose of the warm up is to increase the pliability and temperature of muscles to be able to get the most out of the workout with least risk of injury. A proper warm up is done by doing any cardio activity, such as elliptical, rower, stationary bicycle, treadmill, running or swimming for 10-minutes, with the first 5-minutes at an easy pace and the last 5-minutes at a moderate pace. Your heart rate should gradually increase until a faint sweat is felt at the end of the warm up.

b. Adaptation Element. The adaptation exercises are those exercises that increase the function of the three major muscle zones of your body to effectively prime them to do the most intense part of the workout safely in the next workout element. Adaptation exercise examples include dumbbell woodchoppers, standing free squats, and sit-ups. These exercises are only examples and any similar exercises will do. The exercises are done one after another in succession for three sets of 10 repetitions.  

c. High Intensity Element – This workout element is the most intense of the workout. It’s placed 3^rd in line after the warm up followed by the Adaptation Element as your body is now fully warmed up and ready to get the most benefit from the high intensity exercise that occurs in this element with least risk of injury from the high intensity. Suggested exercises for this element include the bench press, leg press, squats, dead lift or shoulder press done doing three sets of 10-repetitions.

d. Relief Element – The Relief Element is where the muscles that were used in the High Intensity Element are given an active rest to recover from their high intensity effort in the previous element. The active part of the Relief Element that speeds muscle recovery back to baseline are exercises that take the strain off joints such as the Dumbbell Incline Fly and Hanging Knee to Chest, done in three sets of 10-repetitions.

e. Stretch Element – The Stretch Element is the easiest element and designed to stretch out your body’s muscles and tissues that have shortened in the previous four workout elements. Suggested exercises for this element include doing the lat pull down, low row, and tricep down, doing three sets of 10-repetitions.

f. Cool down Element – The final phase of the workout is the cool-down, which sets the body up to begin it’s recovery after the workouts finished. This element is achieved by doing 10-minutes of cardio at easy effort that when finished completes the workout.

The world of fitness training is constantly evolving and looking for more innovative ways to get fit faster with less effort and time. A proven way to meet those objectives and achieve best workout results is to organize workouts so the exercises work together to build the body and support recovery by balancing the exercise intensities throughout the workout so the body never becomes excessively over-loaded and gets maximum benefit.

The results from this approach to working out often inspires those who have experienced its benefits and results to encourage others to join the ranks of the physically fit to have a better life through better health. Is there anything better than that? I think not.

TacFit Body-Flow Movements

Scott Sonnon movements and programs are probably among the most powerful system for overall fitness you can find today.

Here a video, not directly from TacFit, but it seems to be in the same concept: it’s TacFit movements in a slow motion, perfect control of the body, enjoy it!

Learn more about these powerful programs by clicking on the images on the right sidebar.

Best Chest Workout:

The pectoralis major is the largest muscle group in theupper body. The chest muscles are large slabs spreadacross the upper torso, so the best chest workout isachieved by using heavy weights in a number of exercisesthat focus on the upper, lower, inner and outer pecs.
The pecs are “pushing” muscles that tie in closely withyour arms and shoulders. When you work your chest, yourtriceps and deltoids also get some work. The size, spreadand depth of your pecs is directly related to the weightsused in your training regimen.

Best chest workout: Exercises used to develop the pecs

First exercise for a best chest workout: Bench Press

When the chest is the topic ofconversation and evaluation, the bench press is the firstexercise considered. This exercise may be performed in avariety of ways and using different benches, grips, anglesand weights.
The Olympic bar commonly used and the plates are theonly commonalities in the types of bench presses.
A wide-grip on the bar while using a flat bench is thebasic bench press. The wide grip will put more exertion onthe outer pecs. Whether the bar is lowered to the neck orto the chest will determine whether the upper or middle ofthe pecs is worked.
When the bar is lowered to the middle of the chest andthe elbows are kept at the lifter’s sides, the triceps areinvolved in moving the weight. When the bar is lowered tothe neck and the elbows are splayed widely, the frontaldeltoids are involved with the pecs.
The bench press may be performed on an incline boardand the bar lowered to the neck. This will exercise theupper pecs. When performed on the decline board, the lowerpecs are worked.

Second exercise for a best chest workout: Parallel Bar Dips

These are very good for working theinner and upper pecs when the lifter’s hands are atshoulder width. Placed wider, the outer pecs and delt-pectie-in are involved.

Additional exercises for a best chest workout:

- Dumbbell Exercises for a Chest Workout – Dumbbells maybe used for a number of bench exercises that closelyapproximate the Olympic bar lifts. They may also be usedto perform flies on a flat, incline or decline bench.These are good for stretching the pecs and ripping themup.
- Cable-And-Pulley Machine – This device is good forchest finishing exercises like the two-handed crunch,where the exercise begins with arms spread wide and thenthe handles are brought together in front of the chest,with the arms slightly bent at the elbow.
- Bent-Arm-Pullover – This move is performed on a flatbench with the weight on the floor. The lifter assumes asupine position and reaches back over his head for thebarbell. Keeping his arms bent, the weight is brought tothe chest in a circular motion.
A compound exercise is performed when the weight isthen pressed from the chest as a close-grip bench press.The return is back to the chest and then lowered to thefloor in a circular motion.
The best chest workout is to begin with the heavier weight exercises (bench press) and move “down the ladder”through the barbell exercises to the dumbbells and finallyto the bodyweight resistance exercises to finish off the pecs.

Recommended: for the right program and get the best chest workout

The actors playing the Spartans all had these amazing rock hard abs, and if you’re anything like me, I bet you found yourself wondering how they got such a great look!
But guess what? The secret to having those amazing abdominal muscles that looked flexed all the time is getting an animator to doctor the film. Hey, I’ve seen photos of Butler and he does not have the rock hard abs as shown in that film, nor do the other actors . . . at least not the constantly flexed look we saw in the movie!
The real secret on how to get rock hard abs lies in two words, “workout” and “diet.” You have to work your midsection correctly in order to build those abdominals.Then you have to diet to rid your body of subcutaneous fat so those abs can be displayed.
For a program on how you can build those chiseled abs,we turn to real champions with real abdominal development and share their secrets.
The abdominals are only one muscle group in several that make up your “core.” The obliques and lower back are also important parts of what make up you midsection. Allof these muscles should be worked and developed.

Core Workout
Sit-Ups – The jury is still out on whether you should ever do full sit-ups. Some trainers maintain that these moves are very important, but others say all you need are”partial” sit-ups, crunches that contract the abdominals and help build them.
Most great bodybuilding champions performed a wide variety of sit-ups; flat bench, incline, decline and compound (where you twist while sitting up). They also performed crunches to further define their abs.

• Decline Board Sit-Ups – Three sets of 50 reps, the last set being compound sit-ups. o Crunches – Three sets of 50 reps on the decline board, the last set being compound crunches. Leg-Raises – These tend to work the lower abdominals.
• Decline Board Leg Raises – Three sets of 50 reps keeping legs straight for two and bringing the knees to the chest alternately for the third.
• Chinning Bar Leg Raises – Three sets of 20 whilehanging at arm’s length from the chinning-bar.
• Side-Bends with Dumbbells – These will work the front and rear obliques and the small of your back. Perform three sets of 100 for each side and then three sets while holding the dumbbell behind your leg for the rear obliques.
• Roman Chair Reverse Sit-Ups – These will work yourlower back and rear obliques. Perform three sets of 25 with the last set being compound, where you twist your torso as you raise to contraction.

Bodybuilder’s Pre-Contest Diet
This diet came from the Iron Guru, the late Vince Gironda, who was probably the best trainer of champion bodybuilders of all time. Vince claimed that “bodybuilding is 80% diet.”
This diet should not be undertaken for more than a short period of time. This describes the first cycle of the diet. Five or more cycles may be undertaken to reduce subcutaneous fat.
Days 1 through 4 - Eat as close to zero carbohydratesas humanly possible. Consume high protein foods like eggs,poultry, meat and fish.
Day 5 - Eat a balanced diet in which 25% of the calories are from protein, 40% from carbs and the remainder from fats and fibers.
Supplements: Protein powder taken with raw milk, wheat germ oil, lipotropic amino acids (inositol, choline,betane), desiccated liver and kelp tablets.

Tom Venuto is a very serious bodybuilder and trainer who has written an in-depth primer on diets. In 341 pages of step by step detail, he explains how to establish your own baseline for the appropriate intake of protein,carbohydrates and fats.

Burn the Fat, Feed the Muscle is not a quick-fix diet for the average person. It is a first-class fact-based guide to proper dieting for bodybuilders who are also competitive on the pro bodybuilding circuit.
Anyone can benefit from this book and from Tom’s program, but understand that it is intended for serious bodybuilders.
The Burn the Fat, Feed The Muscle book and program are available for $39.00 and $59.00, depending on which program you purchase. A sixty-day money-back guarantee accompanies either program level. This takes a lot of concern out of making the right choice.
Any bodybuilder preparing for a contest will benefit from Tom Venuto’s approach to pre-contest dieting to eliminate that last bit of subcutaneous fat so the muscles are displayed in all their glory.
Two bonuses that are available with Venuto’s plan are Foods that Burn Fat, and Foods that Turn To Fat. They contain some very good information for anyone wanting to maximize their physical potential and look their very best.
Tom’s approach is much different that run-of-the-mill diet books. He advises that there is no one-fix-for-all diet. You must know your body type and how it reacts toprotein, carbs and fats before you can establish the proper diet for your needs.
The book goes into great detail, probably too much detail for the average dieter, but his information is scientifically and soundly based. His program is very complex, but once you figure out how to navigate through,the information is probably among the best you’ll ever find.
Venuto is a “natural” bodybuilder, free of any chemical performance enhancers. In fact, he is not a strong advocate of any supplements, believing instead that all of your nutritional needs should come from a proper diet program.
In his book, Tom emphasizes goal setting and then he sets out to coach you on how to set, maintain and achieve them. This book goes beyond dieting. It could change your life forever.
Many of the testimonials from users of Tom’s program are not bodybuilders, but people who were very serious about weight loss.
As well as dieting for fat loss, the book covers how to avoid muscle loss while on your diet. This is of great interest to bodybuilders who fear losing their bulk while dieting for definition.
Burn the Fat Feed the Muscle does not promise any”quick-fixes.” You have to be very serious and willing to dedicate the time and effort to overcome body fat. The book also is a strong advocate for working out with intensity, both strength training and cardiovascular exercising.
Tom Venuto’s Burn the Fat, Feed The Muscle is to bodybuilding dieting what Bill Pearl’s Keys to the Inner Universe is to bodybuilding exercises. Both are absolutely the best in their field and buying Burn the Fat, Feed The Muscle will almost certainly help you reach your bodybuilding goals.