Box your way to increased health and fitness. The beauty of MMA.



MMA Workout
Body and Health through MMA
The Science of a healthy life



Movement in feet and body. Hooks, cross, jab, kicks and uppercut. Knees and elbows all combined make for a wonderful way towards better health and fitness. Mastering martial arts makes you better at self defense, sure. But more importantly it provides tremendous health and fitness benefit no matter age and previous experience. And it is great fun too, enjoyed as much by men as it is enjoyed by girls.  







Writing & workout plan by Mike Koontz







music of the day while you are reading our article
Business suits and combat boots by The Agonist












Striking starts with the movement of your body & feets.






Yes, I know, everybody wants to bang right away.
  
And you will get to do just that. But, let us start with the basic movement because the way you move your feet and body is what actually builds the foundation for proper striking. Not to mention, great movement improves your defence and the general health benefits of training martial arts.

And the substantial health and body benefits of a fit and active lifestyle is, of course, the main reason why we are all here.



So let us start every lesson going forward with the late Muhammad Ali´s own philosophy summarized in this one simple sentence.

'Dance like a butterfly, sting like a bee'.



Let those simple words create the foundation for your own MMA adventures and I promise you not just a lifetime of fun and rewarding workouts, but greatly improved health and fitness too. And if push ever comes to shove. Mastering a smooth and continuously fluid movement will allow you a way of fighting and self-defense that work wonders.














So, if we visually picture your lonesome self in a room with nothing but a standing floor bag, learn to move around and with the bag. From side to side, back and forth, up and down. Move with your strikes and the movement the impact will cause. Move with your own strikes and move with and away from inbound strikes.




Learning to fluidly move with a perpetually going movement weaving together technique to technique and fluid never pausing movement between stances, as you strike, without pausing for each kick and punch will give you a tremendous advantage against most fighters.

And health wise it will up the intensity and cardiovascular challenge by a pretty substantial margin. From the lactic build up and muscular drain in your muscles to your heart and lungs and your body fat burn. The body and health benefits of moving & striking while in motion are huge because it is much, much more challenging for your body to cope with. 



But there is no need to dive into the deep waters right away. Instead, you can start with the simple things.


Move with light feet, some like thinking of it as standing on your toes, others prefer having most of their feet grounded, yet learn to move with the same fluidity. Try it out, feel the difference and master the way you prefer to use your feet, but let a fluid, never ending movement be your primary goal.
  
Move back and forth towards and away from the bag, move side to side if you consider the floor standing bag the center of your world. Bend your knees and implement a vertical  movement too, and move your upper body up and down by bending your legs. Move your body, arm and legs, and feet with predominantly fluid, small movements.

Just like a dance.









Ali. move like a frisky butterfly, dance and strike baby.





Another option is the classic jumping rope getting you up on your toes and learning to be light on your feets while providing a very healthy challenge for cardio and coordination.




Another neat one to target early on is the switch "kick" stance.

Start with your left foot front and rapidly switch your stance by pushing off with your feets and in one fluid motion switching the entire stance both feet at the same time, so your right foot will end up as your front leg.

And depending on your skill and fitness level, this initial movement drill can be your entire workout early on. It´s perfectly ok to drill just your movement for quite some time.





Closing Words
[ The winding down ]





Strike 1, the jab

But, once you are ready to throw down as well as move.
Let´s do just that.

Start with the basic jab. Left foot and hand front, and jab with your front hand held up at face height. If it´s over the top for you to move and jab, plant your feet firmly and learn the distance, jab the bag lightly. Tap, tap, tap. It´s about technique and speed, not heavy hands. So keep it light, just as your movement.

Move like a butterfly, sting like a bee, remember?.

And in order to sting like a bee, always return your hand, with each strike, to its starting position in front of your face/chin/chest. Rinse and repeat. Jab, jab, jab. That never ending repetition will create the necessary skill and fitness challenge.



You can do the jab as a singular punch, or in two and three, and more, strike combos. It´s a stinging, fluid punch. Speed and skill make up the key to this highly effective punch. So, lash that bag like a whip with your hands. 
And once you feel that you have nailed the punch with planted feet it is time to evolve and learn to move and jab.

Back and forth, to the side, up and down, round and round the story go, work that bag and lash it like a whip.







Punch two. The cross.

Once you master the jab, next one up is the cross.
This is a much more powerful punch, so if you have your left foot/hand front, the right hand is the cross. And this punch starts with the rear foot, it moves through your turning hip and shoulders as you drive your momentum and hand through the target. This is not a whip that rips skin and causes chipping damage, this is a sledgehammer that crushes doors.



The cross is a straight punch.
It moves in a straight line from its rear starting position to the target ( body or face ), but do not rest with your arm out.

Hit and move, strike with power, but still like a pouncing tiger, vibrant and alert until the final kill. Pausing once you land your punch will leave you as unprotected as a wide open barn door would be, something you would obviously not want to do. 

Strike, and pull your hand back to the initial rear position.
And once you master the cross on its own, learn to initiate this punch by first doing the jab ,followed up by the cross together as one continuous movement.

Jab first, cross second. This really should be so fluid and smooth that it is as if it was one whole movement, not two disparate techniques. 



The third upgrade to the cross is to jab, cross and switch "kick".

While other, alternate versions would be to jab, cross and follow up with a hook or uppercut, or a jab,jab, cross, and straight kick, or roundhouse kick with your front or rear leg.


The combinations are endless really at this point and you can learn and evolve for an entire lifetime. I could go on for all eternity feeding you new combinations. But for now, learn to do a proper cross on its own, and to do it together with the jab.









The Hook, strike three.

For some, the hook is a close encounter punch.

Some do this while backing up with the opponents own strike hurling towards them, and as they back together with their enemies forward going movement they will strike the side of the opponents head or body. Others tie their hooks into an offensive jab and cross combination. Forcing your opponent to cover up or respond to your jab and cross can often open them up to a powerful and punishing hook and or kick towards their body, legs or head.





As you practice on the bag and you start to find a natural movement for your strikes, you will without a doubt, like most, find that the hook is easier and more natural to land when you do it with your lead hand. It is faster to do that way, and since it is closer to your target, it will connect easier and quicker, without leaving you as wide open as doing the hook with your rear hand will.




The traditional way to do the hook is by turning your front arm,leg and entire body with your punch. Keep the elbow at face height if you intend to strike the side of your opponents face. Some will tell you to bend your elbow 90 degrees, but plenty of fighters around the world find it far more natural to bend your elbow slightly less.

The answer is to simply go with the flow of your own body and the positions of you and the target. And the same thing holds true for how you turn your hands.

There is no real right or wrong, except to clench your hands ( to lower the risk that you break any of your own bones in your hand, those small bones in our hands are delicate and will break if you hit a hard bone or bag hard enough, unless you always clench your hand and hit the proper way ) and to hit with your knuckles and clenched fist as one flat concrete surface.


Having said that, there are of course striking techniques that will have you hit the target with the palm and side of your hand. Just as how some kicks are shin bone to target, while others hit with the heel and others with the toes or upper part of your feet.

But you do not have to worry about stuff like that if you are mainly training martial arts for the body and health benefits.







Rear leg round kick

Once you have those three punches down. Time to learn how to work your kicks inside your punches.


  
Start by planting feet down and simply jab relaxed with your front hand, and once you have your hand landing on your target, fire the rear leg. Kick low, towards the bags "leg/midsection" area. Hit the bag with your shin bone or at the very least the upper area of your feets. Do not try and kick the bag around the area of your toes. If you do that, you´ll increase the chances of hurting yourself, just as if you would punch the bag without clenching your hands. Learn to own the proper distance, allowing yourself to land your  kicks with the hardest areas of your foot and or the shine bone since that will reduce the wear and tear of your own body.


This is really the kick version of a cross or rear hook.

So start the movement with your feet and turn your upper body and front leg slightly to the side, by "following" the direction of your rear kicking legs force and movement - through the target. Once that movement is happening, let your rear leg simply follow that movement and drive the leg through the bag, try to kick so you can manage to turn your hips over and once you hit the target, that rear leg is more or less horizontal towards the floor.

This is a power kick. So let it sing and tear down the heavens :).
Jab to the face, kick low.


The follow-up is simple, jab, jab, cross and kick.






Switch kick

Once you have nailed the previous punch and kick exercise.
Time to once again upgrade your skills and go for the switch kick.

Jab, cross and do the switch "kick" movement. Moving your front leg back and rear leg to the front, and to do it fluid enough for it to happen in one single motion, it´s not a step, it´s almost a floating jump movement that has your feets flowing across the ground.

This time, however, once your front leg lands at what is now the rear leg position, fire an immediate round kick to the midsection/legs of the bag. This is still a powerful kick, but it´s about speed now.




So keep it light on your feet, move fluidly and smooth, sting like a bee and move between strikes and punches like a butterfly on fire.


And yes, this will exhaust you like few things will. And that is great!.


The alternative is to kick with the front leg instead of rear leg once you have finished the switch "kick" movement. Making it an even faster-kicking technique. Kicks, however, should always be weaved inside of strikes, or together with other kicks.

So keep those hands up, jab, jab, cross, kick - and follow up with punches and more kicks. Punch, kick, move fluid and smoothly in never ending perpetuity.

Repeat and have fun until I am back with harder and more varied mma workout ideas.



Oh, before I forget. How much and how hard?
I mentioned earlier that MMA is very much like a sprint interval workout. So treat it as such. Do these exercises and techniques in blasts of super high paced movement and full on strikes and kicks that drain you as if you would be running at full speed.


Do that for 30 seconds and rest for 10 to 15 seconds by lowering the pace.
Work your way up to an entire Spotify song by doing those intervals.

Then, rest by going at it for a lower pace during the first 30 seconds of the new song, before you once again up the pace to "sprint" levels. Rince and repeat.

When you lower the pace you do it by still boxing, moving and kicking at the bag. The difference is that you box and move in a slightly lower pace that allows you to recover.

But do not rest by dropping down on the floor.




Repeat this sprint based interval pace for 10 to 40 minutes. And you will have one hell of a workout that challenges your entire body. Muscles, heart, body fat, lungs and all.

It will benefit your entire body and health. Mood, blood sugar, body fat, endurance, strength and muscles, heart health and all. Do this with all the other things you have incorporated in your fit and active and healthy life. Do it one to three days per week.

No, really. As much as you might love martial arts, and people of all ages and both genders fall in love with these types of workouts right away. They are that fun and that effective, but it is also very taxing for your body, so you can not do it every single day of the week.



1 to 3 days per week is enough, you need time to recover from the wear and tear in order to improve your health and body instead of breaking it. Instead, learn to do daily low impact walks outdoors. Some yoga perhaps, lift some weights. Run once or twice per week, make love, climb some mountains. swim or just enjoy the garden.

Have fun until next time :).













Photography by NASA. This gorgeous photo of Saturns rings was taken in visible light with the Cassini spacecraft's narrow-angle camera on June 9, 2016.
It was acquired at a distance of approximately 1.1 million miles (1.8 million kilometers) from the rings.The real life scale is 7 miles (11 kilometers) per pixel. And how mindblowing is not that?

















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Writer and photography

Mike Koontz
Space photo by NASA
To the daisy that is my sun and inspiration

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Last Few Published Books and Articles

  • Fitness School, Question 36, Will lifting weights 1-3 days per week be enough to lower cardiovascular related mortality?.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 36 in our School of Fitness.
    All forms of fitness activity is a tiny little pill of good health no matter who you are.
    But is the simple act of lifting weights one to three days per week enough to substantially lower the risk of cardiovascular related mortality?.
    Yup, that is how easy and straightforward question number 36 turned out to be. And why? Because we have a brand new study to lean back on when it comes down to the (obvious) answer.
    Read on to reveal the complete Q and A below the break.

  • Going beyond 1.5C. Our world and daily life behind the IPCC report.

    Quality time needed: 27 minutes


    Cause & Consequence.

    Life on Earth laid bare by the IPCC report.



    But before we head on over to the meaty real life data of our reckless modern day life, which the 2018 IPCC report painfully laid bare, walk with me as I step out on frosty cold northern shores for my morning walk.

    Just a Thursday, spent on northern shores.
    And this is the way I started this gorgeous little Autumn day.

  • Roundabouts in the milky way galaxy. The duality of a sustainable earth, and interplanetary living.

    Quality time needed: 14 minutes


    Walking through the gates of autumn.

    We see a brand new dawn.



    Life itself is this majestic mirror world of brilliance and incompetence. Eternally merging and reflected, individually disengaged yet perfectly synchronized and attached to each other and everything else.

    Like the leaf that finds itself stranded on the wayward peaks of a stormy ocean. They are each others counterpart, yet entirely different. Individual objects, entwined and interconnected. Disengaged and perfectly unique.

  • Into Autumn, the spider´s lullaby. Random thoughts on life from another gorgeous day.

    Quality time needed: 5 minutes


    Walking through the gates of autumn.

    Together with a tiny little spider.



    And today, there´s officially a full-blown Autumn song playing out there in nature. Gorgeous and sunny, on a Sunday =). Wind free, except for the tiniest of breeze that you can almost not see or feel as it slowly makes it way through the crown of leaves that towers above.

    But it is, none the less, Autumn.
    The colors of the trees reveal it. The pale blue September moon that hangs high up in the middle of the day is another telltale.

  • The anatomy and fitness function of our gorgeous human ass ( The mighty three we call the Gluteus ).

    Quality time needed: 9 minutes


    The gorgeous strength of Gluteus Maximus, Medius and Minimus.

    The science of health and fitness should always be your lifelong guide.



    Fitness is as wonderful for your health as it is for landing you a more sculpted and capable body over time.
    But that will never change that even fit people (quite a lot of them) are doing the right things for the wrong reasons. Case in point the fit and good looking girl you can see in the IG video I am linking to, she obviously trains hard and regular while being in great shape, and she does know quite a few things about the body and the science of staying healthy and fit.
    Which is wonderful on all counts.
    But like so many other gym goers she is seemingly misinformed about a few things too ( on the other hand, so are we all :P ). Allowing wrongful information and knowledge to shape her choices and the choices of other people that gulps up everything we fit people believe to be true. However, if you are willing to listen to it the beautiful science of health and fitness will guide you towards a better body and better health and better workouts if you pay attention to real fitness science instead of personal opinions. You see, there is nothing wrong with the exercises she is doing. But outside of the wonderful world of human anatomy, there is no such thing as an upper or lower butt muscle as far as your exterior appearance goes, nor is there a meaningful difference as far as your practical fitness capacity and workout goes.

    Click through and let us talk about Gluteus Maximus, Medius and Minimus.

  • Earth over shoot day is one of many events and situations during the year that signals the mindless gluttony of our evolving hybrid species.

    Quality time needed: 8 minutes


    Planet Earth - studies & life in the Anthropocene.

    A new way of life is needed.



    But what is it exactly? And why is something that sounds so cute something truly terrible that we need to take seriously as a global whole.
    To most people, it is more than likely just another ridiculous phrase keyboard warriors throw around once a year while they too waste this world to the point of no return.
    But this ever-moving yearly event day is anything but deadly essential.

    Every year this day signals the point in that year where we have used up all the naturally replenishing resources of this planet.
    And beyond this point, the planet is losing its inventory for the next year(s) ahead and it's capacity to restock.

    Which if we are talking about corporations and business leaders is something that would cause pretty much every corporate leader out there to die from a heart attack if it persistently happened to their business. But when its Earth, people just shrug their mindless shoulders and look the other way as if the greenhouse we are subsisting in isn't the singular thing that feeds and house us all.

  • Fine Art & living room products by Mike Koontz. All featured products are available for purchase.

    Quality time needed: 5 minutes


    Your living room
    contemporary art & style



    We carry with us our own unique style and touch, in person, the way we are. The choice in our clothes, our fitness and the way we train and live our healthy fit life. Our individual thoughts are stamped by our unique nature. The way we have sex, the books we read, the movies that make us cringe or wax, the deep secluded passion, the music that makes our soul float, and the things we truly like in life.
    The way you are and see the world carries through in everything.
    It shows in the gym, and it is made perfectly clear in the boardroom.











    It is visible in the way you handle your lover, and in the style and feel of your living room.
    The person that you are is not just reflected in those things, but your surroundings in life and nature and home speak in equal measures to your inner self and carries with it real significance for how much you, in turn, will enjoy both life and the everyday castle you call your home.




    This is my contribution to your life.
    A touch of the genuine northern soul that is the Vikings true home.

  • Fitness facts: How and why does the range of motion in any given strength exercise matter?.

    Quality time needed: 8 minutes


    Diving down into a range of motion and squat study.

    The science of health and fitness should always be your gym guide.



    Right now, if you enter any given gym, the wonderful world of barbells will conjure up as many opinions as there are fitness girls on Instagram, no matter the subject.
    And plenty of opinions are exactly that, personal opinions, formed by peer pressure in the gym, on social media, or by fit vixens looking to make a bigger following by posting daily stuff which may or may not be factually correct.

    There are out of date school gym coaches still living in the past, badly informed parents, friends, big brothers, big sisters, commercial interests only looking out for the next conference call, as well as uninformed writers working for big tabloids which just happened to draw the assignment to make a puff piece on fitness.

    So let us instead look at science and what it actually has to teach us about the range of motion for any particular exercise. And for the purpose of this article, let us focus on a Squat centric use case since legs and ass are thankfully all the rage anyway :).

  • Moments from the Anthropocene, the fox and my morning coffee.

    Quality time needed: 6 minutes


    The scent of black coffee.

    And wild breakfast companions.



    'Today' (another today ) while enjoying my first cup of coffee standing outside on my sun-drenched porch, I could hear something sneakily make its way through the underbrush and thick tall grass and florals that intermix with the deep dark, and thankfully, untouched old forest at the edge of my property.

    Fast forward just a little bit and I could start to see the movement in the thin youngling trees and the tall flowers. Something was out there, touching here and there making the wild plants and florals sway as it drew nearer me.

  • The savagery that is the carnivore dietary plan vs the science of health and fitness.

    Quality time needed: 15 minutes


    The error of your way.

    Could be spelled 'the carnivore diet'..



    A growing number of people in the world adopt healthy, fit living by going increasingly more vegetarian for a long range of personal reasons and or due to scientific reasons. Some of those reasons often include the substantial increase in cancer and diabetes risk that eating red meat and highly processed foods causes, or the impossible mathematics behind an entire world eating ever higher amounts of meat, or the incredible amount of pollution that animal food production causes.

    And facts are, that all those reasons are equally good, sound and true, so it does not even matter why you do it. It is a good and healthy choice to eat less red meat, and by doing so you will contribute towards a healthier you, and a healthier world.

  • Anthropocene: 12 vaquitas left in the world before they too face the ultimate end of line which is called extinction.

    Quality time needed: 5 minutes


    The vaquitas are sadly not alone.

    This is the Lost World of Planet Earth.



    Around the world, the vaquitas are sadly not alone, there are countless of animal species, plants and all that´s facing the threat of extinction in ever greater numbers. And the pace is accelerating, so it´s not business as usual.
    Worse, this is all down to man-made issues.
    It got nothing to do with prey and predatory fluctuations. And it got nothing to do with natural events and Earths naturally changing cycles.

  • Let us talk about the concept of 'Half Earth' and why both Dr Cristiana Pașca Palmer, UN and I share the opinion that it is all about 'Whole Earth'.

    Quality time needed: 7 minutes


    People & Planet is just a mutual ecosystem.

    The Lost World.



    A long and well established connective tissue in the way I talk and write, and think about health & fitness is that we are all connected through this global ecosystem we all share.
    Which is why I have over the years pointed out that living in a sustainable way is ultimately all about health. Individual health & planetary health. People that are opting to eat shit just isn't healthy.
    Neither from a planetary or individual perspective.

    Just as how healthy fit people that´s living unsustainable, just isn't healthy living people either.

  • Fitness School, Question 35, Let us dig deep down into 'standing barbell row' and the complete amount of muscles it will engage and activate.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 35 in our School of Fitness.
    Once we venture beyond the glorious realms of leg and glutes training, there is the never-ending hallway of kicking and boxing to explore and conquer.
    But what else lies beyond the joy of those fit & healthy cornerstones?.
    Well, if it was not obvious so far in life, martial arts and legs and glutes have their equal in the colossus that is weighted back training.
    And when it comes down to weighted back training, actually, when it comes down to working the upper body at all, there is one exercise which I will never hesitate to put front and center (together with deadlift), and that is 'Standing Barbell Row'.
    Here is my question:
    Standing Barbell Row will challenge and work you from top to toe.
    But can you list all of the muscles which you will activate when you do this bad boy in a properly challenging way?.

  • The things we see in the rearview mirror, the world meat free week, and Scandinavian winter scenes.

    Quality time needed: 6 minutes


    Views we catch in the rear view mirror as we leave #worldmeatfreeweek behind us.

    The Lost World.



    Good and healthy vegetarian food is able to provide health & fitness improving nutrition for far more people, despite polluting much less and using up a lot less landmass vied towards animal farming.
    And you can quote me on that because that simple statement is 100% based on science & clear-cut facts instead of peoples personal opinions and conjecture.

    In fact, food production from animal farming is already using up 83% of our global agricultural land. Yet, it is only managing to deliver about 18% of the calories we consume. And does that situation not sound completely unsustainable and fool-hearted to maintain?.

  • Fitness School, Question 34, Is there a connection between weighted leg and glute training and your brain maintaining a healthy neurological cell production?

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 34 in our School of Fitness.
    Yes, we absolutely love our leg and glute day. The challenge it provides is a huge mountain of fun to climb every single week.
    But, did you know that you are not just strengthening your lower body when you are building stronger legs, ass, and hips?. Of course, you do. You know damn well that those leg days are crucial for the health and wellness of your lower back and abs too. And it sure does tax your heart and metabolic functions too. However, let us go upstairs towards our brainy area with this question.
    Here is my question:
    Is it true that weighted exercises in the gym for your leg and glutes will increase the production of healthy neural cells? ( which are crucial for the capacity and health of our brain and entire nervous system )

  • The Lost World XVIII and the enemy of all things living. #Connect2Earth

    Quality time needed: 9 minutes


    This is the lost world XVIII.
    And how life in the Anthropocene is the tale about the enemy of all things living.
    Healthy living is nothing but the science of life.



    With the rising tide of the Baltic sea far beneath me, I towered the surrounding world.
    Looking out from the crest of the Scandinavian coastline. This was still a place lost in time and mist. A mountain entirely dressed in green and trees, moss and berries, sand and soil, and it is, as much a mountainous castle growing ever taller as it is the place where salt and cold black water comes crashing in to embrace the land of the Vikings.

  • May 22 mark the crucial 'day of biological diversity'. But it is also so much more than that, #Connect2Earth.

    Quality time needed: 9 minutes


    At the crossroads of the Anthropocene.
    May 22 is 'The International Day of Biological Diversity'.
    A day which, is by now, our essential every day reality.



    May 22 is both a perfectly ordinary Tuesday in your life and the global 'International Day for Biological Diversity'.
    But that is not all this week is all about. We also have the endangered wildlife day, which happened on May 18, and birthday number 70 for IUCN. And, as such this entire week represents an opportunity for each of us to make it a healthy fit day for the entire planet and our individual self.


    Also, if you are present in the incredibly lush and beautiful high coast area of Scandinavia, Sweden next Tuesday you are more than welcome to join me and my coworker from Scandinavian.Fitness for a sweaty fit workout at the gym, lifting weights and grunting at Friskis, Örnsköldsvik at 0730. Once we are done at the gym, we will head outside for a walk at 0830 and hopefully enjoy beautiful weather together with the pristine nature of Scandinavia.

  • Fitness School, Question 33, Let us talk about that mighty beast called the Quadriceps.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 33 in our School of Fitness.
    Legs and ass and back. That is the holy trinity ( together with the fourth pillar, our abs ) of building a strong and capable and athletic body.
    But what about the makeup of our upper legs?
    We have the backside of our legs, which we call the hamstrings, and on the front, there´s the thing most people simply call the quads.
    But let us dig deeper down into those mighty looking quadriceps and the rest of the anterior side of our legs.
    Here is my question:
    Can you specify which muscles make up the bulk of what we call our quadriceps and anterior leg muscles?.

  • We are standing at the crossroads of the Anthropocene. Earth hour and the essential stuff that lies beyond.

    Quality time needed: 5 minutes


    At the crossroads of the Anthropocene.
    Earth Hour.
    Is by now, our essential every day reality.



    On one hand, we are now living in the day and age of butterflies and endangered white rhinos hopefully being multiplied and preserved through soon to be commercial cloning facilities. finally making sure we will never have to lose another species to extinction.
    Putting an end to the way we lost the last surviving male Great Northern Rhino just the other day.


    And that lingering, hopeful road is walking hand in hand with this growing worldwide awareness that eating healthy, and being healthy is not just good for that one person, but transformative and good for everybody else too.
    Be it from a financial perspective or healthwise speaking.

  • Fitness School, Question 32, Can fitness reduce dementia risk with as much as 90% for a 50 year old female?

    Quality time needed: 5 minutes


    Fitness School
    Do you know the right answer?.



    Question number 32 in our School of Fitness.
    We all know that physical activity and healthy food is just that, life and body improving yum for muscles and mind alike.
    Some might claim they hate it, and others truly love keeping fit and healthy, enriching their daily life in endless supply.
    And you know it greatly reduces the risk of getting a long range of cancer forms, it helps arthritis patients, lower back pain, keeps you lean and hearty healthy.
    It fights off bad sleep and osteoporosis. Slow the roll of biological aging and on and on, and all this is proven over and over by science.
    And so, my simple question this time around is as follows:
    Do you also know if healthy fit women in their 50s have been shown to greatly reduce the risk of getting dementia compared to less fit women?.

  • Fitness School, Do you know the right answer?. Question 31, What´s up with that biceps, give us the lowdown.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 31 in our School of Fitness.
    When we are talking and thinking about muscles and keeping fit, Biceps is not just one of the more iconic names in the world of fitness and the human anatomy, it is also a very visible muscle that truly pops on people that keep healthy fit. But where on your body can you actually locate your biceps muscle and more importantly is the name biceps only referring to one muscle or do we have more than one biceps on our body?
    And so, my question for you is as follows:
    Can you tell us if the human anatomy have one or more muscles with the name biceps, and where are they/it located?.

  • A life of health & fitness. Life is a wondrous journey and this is a rough view of this years fitness journey ( the way I do it ).

    Quality time needed: 14 minutes


    Complete the circle of health & fitness.
    Every single day.
    Fitness, Food & Health is nothing but the science of a healthy, fun life :).



    The following is a rudimentary overview of my health & fitness life from Jan 1, 2018, to Jan 1, 2019. Some fitness folks think the world of planning ahead, and some absolutely do need a firm plan for the months and even year ahead.
    Short term goals firmly lined up and long-term goal posts holding their own further out make a world of difference for some. And your own goals can be about certain PB´s, they can involve reaching a certain body fat % or strength goal. Other common goals have to do with cardiovascular performance and might be focused on improving your lactate levels, running speed, zone levels or maximum heart rate. And for competitive pro athletes, those goals usually involve specific competitions and championships.

    So yes, setting up a rough schedule in advance of your fitness year can make a lot of sense.
    Just as how a lot of people count daily steps and calories.

  • Fitness School. Question 30, Let us talk about biological aging and our T cells and that beautiful little Thymus.

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



    Question number 30 in our School of Fitness.
    You all know that I have been a vocal proponent of how we do not simply grow old like some archaic fairy tale myth where people are doomed to live fat and unhealthy and frail once they leave their 20´s behind them.
    No instead, my science-backed message has for years been that we simply create and manage our own aging process according to our own choices in food, life, and fitness.
    Be it lean muscle mass, body fat, bone health, even our brain and plenty of natural hormones. Our daily choices carry such incredible weight when it comes down to all these aspects of our own wellbeing and health, much more so than the number of years we have lived or the genes we inherit. And Science proves me right on all these things, over and over, and over again.

    But, how about our immune system? In sedentary people, our thymus slowly becomes less capable as we mature beyond our 20´s. That is a simple fact.
    And so, my question for you:
    Will regular fitness stomp aging in the face or is the thymus and the stuff it does for us destined to go wry as we age no matter our fitness and food choices?.

  • Fitness School, Do you know the right answer?. Question 29, How prevalent is plastic litter amongst deep sea fish.

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



    Question number 29 in our School of Fitness.
    We have previously talked about getting enough natural amounts of omega 3 in our food. So let us cast our net a bit wider and deeper as we go hunting for natural Omega 3 sources in the deep sea.
    Yes, we are what we eat kiddos.
    And so, the time has come to talk about one of the better Omega 3 sources out there, which is fish ( like cows, fish love munching away on plant-based food such as Algae and so they end up with a ton of Omega 3, and so can you. ), and outside of Omega 3 fish also used to be a sustainable source of proteins and omega 3 amongst other things.
    The key word is used to be. But like us, and the cows, fish are what they eat.
    And today, outside of depleted fish stocks, fish swim in bodies of waters, polluted, and depleted of oxygen and ruined by us, the human species. And as health & fitness loving professionals and human beings, we always have to consider the world we live in, because we are all what we eat and the way we live becomes the state of our body & mind, life, and health. And if the fish you eat is full of toxins, plastic, and other unhealthy things, that is what you too will consume and thus, become.
    So, here is my question:
    How prevalent is plastic pollution in deep sea fish right now?.

  • Fitness School, Do you know the right answer?. Question 28, Let us get healthy and dirty with Omega 3 and milk.

    Quality time needed: 6 minutes


    Fitness School
    Do you know the right answer?.



    Question number 28 in our School of Fitness.
    As far as health & fitness goes, eating healthy food on a daily basis is the ever-present and perfectly fitted glove that wraps the fit hand that is regular and challenging workouts in the gym.
    And one of those nutritious, and essential for our health, nutrient staples are Omega 3´s. We get it in all sorts of seafood. And we can get it from omega 3 fortified foods such as eggs.
    Another wonderful omega 3 source are plant-based foods such as chia seeds. But, meat and dairy products from grass-fed cattle can also contain natural amounts of omega 3.
    So, here is my question:
    How much Omega 3 do you actually get from one L ( 1L ) of milk produced from grass fed cattle?.

  • Fitness School, Do you know the right answer?. Question 27, How big do you need your daily calorie deficit to be, in order to roughly drop 250g of bodyfat per week.

    Quality time needed: 7 minutes


    Fitness School
    Do you know the right answer?.



    Question number 27 in our School of Fitness.
    From a healthy fit perspective, both short & long term, what we need to sculpt is a life of daily physical activity in the right amount and the right intensity coupled with healthy food choices and the proper amount of nutrients.
    And those healthy choices include making sure that we get enough of those healthy nutrients in order to perform, in the gym and daily life, and we need enough of them in order for our body and mind to stay healthy, happy, capable and fit.
    Eat too little protein and you will start losing lean muscle mass, and your health will start to decline too since proteins are not just the major building blocks of our muscles, they are in fact the mud and water, wood and concrete that builds our entire body, be it your internal organs, your skin, hair, muscles, cells, or our brain.
    And the total amount of daily calories we consume is, of course, pretty much the same thing, eat too little in total, and you will start noticing how your health and fitness level slowly deteriorate. And if you do the opposite and stuff your tummy full with too many daily calories you will start gaining pure body fat in excessive amounts and it will continue to build unless you change your daily choices.
    So, here is my question:
    How big do you need to make your daily calorie deficit in order to lose 250g of body fat per week ( roughly ) while eating enough protein to preserve your lean muscle mass?.

  • Fitness School, Do you know the right answer?. Question 26, Black coffee, is it a natural diuretic that causes dehydration or a health improving rehydrating drink?

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 26 in our School of Fitness.
    Black coffee, the mere words are capable of sending hundreds of millions of people into a state of Nirvana filled with transcending bliss and harmony :).
    But black coffee is also a cup of rejuvenating health for our entire system. It calms the mind with its slowly rising aroma, helps us keep cancer and diabetes at bay, harnesses our creative focus like an arrow in flight, and in enough quantities, it can even boost peoples gym going efforts.
    But is there all there is to it?. Well, here is my question:
    Is the old saying true that your daily coffee drives so much fluid out of your body that you need to supplement your coffee intake with equal measures water too in order to stay hydrated?.

  • Fitness School, Do you know the right answer?. Question 25, Tell us the major muscles in your back.

    Quality time needed: 3 minutes


    Fitness School
    Do you know the right answer?.



    Question number 25 in our School of Fitness.
    Outside of our legs and ass, there is no other muscle group that comes close to sheer size, strength, health impact and lean muscle mass potential than our back. So as exhausting as a proper back workout is, this is one big and essential muscle group you should never skimp out on, no matter if your own goals are all in on health and wellness, sports or just sheer looks, or all of the above.
    Here is my question:
    Tell me the major muscles that makes up our back. Straight and simple folks.

  • Fitness School, Do you know the right answer?. Question 24, Can Maintained Fitness prevent the negative health impact of chemotherapy?.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 24 in our School of Fitness.
    Chemotherapy is one of those crucial things that no one ever hoped to one day experience. But when the going gets real tough in life, its a life saver.
    However, undergoing Chemotherapy is no walk in the park and while it can save your life and defeat cancer, it will also take its toll on your body. So much so that a recent study from Australia revealed that just 13 weeks of chemotherapy caused the heart to age by an equivalent of six years.
    Here is my question:
    Can maintained fitness exercise during chemotherapy prevent the now established cardiovascular aging associated with chemotherapy?.

  • Fitness School, Do you know the right answer?. Question 23, How much will my daily fitness activity reduce the risk of dying from cardiovascular disease?.

    Quality time needed: 4 minutes


    Fitness School
    Do you know the right answer?.



    Question number 23 in our School of Fitness.
    How are you enjoying 2018 so far?. I am having a blast, in the gym and outside it, workouts are wondrously good and that is because I stay at it, week in and week out. Stay persistent with food and fitness people and reap the benefits in body & mind. Keeping to a daily fitness schedule is just a choice, after all, and a very healthy choice at that.

    And, for the next fitness school question, let us dig deep down on that word "persistent" and uncover just how much weekly fitness will scientifically aid your health on low, moderate and intense fitness levels.
    And as such, here is my question for you:
    Can as little as 30 minutes of daily low-level physical fitness activity reduce the risk of dying from cardiovascular disease by as much as 24% compared to not doing that daily activity?.

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