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Introducing Sprint Training Into Your Fitness Routine

by Anthony De La Rosa
written by Anthony De La Rosa

Sprinting is a powerhouse exercise that offers many benefits for those looking to improve their fitness and reach their body composition goals. This high-intensity exercise involves short bursts of near maximum-effort running, followed by periods of rest or low-intensity activity. The impact of sprinting on the body is nothing short of transformative, making it an exceptional choice for individuals seeking to build lean muscle mass, burn fat, and elevate their overall athletic performance.

There are numerous benefits to adding sprints to your fitness and health routines.

  • Sprints can burn more calories than steady-state cardio in a short amount of time, and they also increase your metabolism for hours after you finish. This means you’ll keep burning fat even when you’re resting.
  • They can also improve your anaerobic endurance, which is your ability to perform at a high intensity for a short time. This can help you with sports that require speed, power, and agility. 
  • Sprints make you more athletic by enhancing your muscle strength, coordination, and balance. They also improve your cardiovascular health and lower your risk of chronic diseases.

Sprint training has become increasingly popular among fitness enthusiasts and athletes in recent years. From professional runners to football players, sprint training has become a staple of many fitness routines, and for good reason. It is an efficient and effective way to improve overall fitness and performance.

So, what are the benefits of sprint training, and why should you consider incorporating it into your fitness routine? Here are some reasons why sprinting can be a game-changer for your fitness and health.

Increases Muscle Mass

Sprint training can help to increase muscle mass. This is because sprinting is a high-intensity exercise that places significant stress on the muscles. This stress causes the muscles to adapt and grow stronger, which can help to increase muscle mass.

Moreover, sprinting engages the fast-twitch muscle fibers, which are responsible for explosive movements. These muscle fibers have a higher potential for growth than slow-twitch muscle fibers, used during low-intensity exercise.

Recent research highlights the powerful impact of sprinting on muscle growth, particularly in the lower body. According to this study https://pubmed.ncbi.nlm.nih.gov/31526116/, a five-month sprinting routine can lead to muscle growth in the legs.

Participants in a recent study showed notable improvements in both sprint performance and muscle hypertrophy. Specifically, sprint performance increased by 4% to 7%, accompanied by the following muscle growth:

  • Quadriceps: 6% increase
  • Hamstrings: 10% increase
  • Adductors: 12% increase
  • DRF (Dynamic Reactive Force): 7% increase

We can see above that there are some hypertrophic changes occur in sprinters during this program, especially after the off-season when their bodies have more time to recover and adapt. The study suggests that the greater increases in hamstrings and adductors compared to quadriceps are likely due to these muscle groups’ crucial role in sprinting. This balanced approach to sprint training highlights the effectiveness of targeting specific muscle groups to enhance overall leg strength and performance.

Improves Anaerobic Endurance

Anaerobic endurance is the ability to perform high-intensity exercise for short periods. This is an essential aspect of many sports, including football, basketball, and soccer, where athletes must perform explosive movements.

Sprint training improves anaerobic endurance by increasing the body’s ability to use oxygen efficiently. This, in turn, helps to delay fatigue and allows you to perform at a higher level for longer.

This study by the National Library of Medicine confirmed that sprint interval training does a great job of improving VO2 max, and aerobic and anaerobic performance in young adults and athletes:

Effects of short sprint interval training on aerobic and anaerobic indices: A systematic review and…
The effects of short sprint interval training (sSIT) with efforts of ≤10 s on maximal oxygen consumption (V̇O 2 max)…pubmed.ncbi.nlm.nih.gov

Enhances Athletic Performance

Sprinting is an excellent way to improve athletic performance. It enhances muscle strength, coordination, balance, and agility, all critical components of athletic performance. Sprinting also improves cardiovascular health and lowers the risk of chronic diseases.

Sprinting substantially enhances athletic performance by targeting multiple facets crucial to success in sports. Also, by improving reaction time and refining running form, sprinting contributes to heightened performance in sports that demand quick reflexes and explosive movements.

Can Burn More Total Calories Than Slower Cardio in a Short Time

Sprinting requires a significant amount of energy, and as a result, your body will burn calories at a higher rate than it would during a low-intensity workout. One of the most compelling reasons to incorporate sprint training into your fitness routine is its unparalleled ability to burn calories. Unlike steady-state cardio, sprinting demands significant energy and triggers a heightened calorie burn during and after the workout.

This is known as the afterburn effect or excess post-exercise oxygen consumption (EPOC). EPOC is the amount of oxygen your body needs to recover from a workout, and it is directly related to the number of calories you burn, making sprinting an efficient strategy for fat loss. This means that your metabolism could be elevated for hours after you finish your workout, and you can continue to burn calories even when you’re at rest.

Reduces Body Fat

Sprint training is an excellent way to reduce body fat. This is because sprinting is a high-intensity exercise that burns many calories. Moreover, sprinting can help to increase muscle mass, which can further increase the body’s metabolic rate, thereby helping to burn more calories.

A sprinting program can be effective reducing body fat due to its high-intensity nature. Sprinting engages fast-twitch muscle fibers and elevates the heart rate significantly, leading to a greater calorie burn both during the activity and afterward as the body works to recover. 

Improves Mental Toughness

Sprinting can improve mental toughness as well!
Sprinting is a great way to build mental fortitude and strength. 

Sprint training requires a significant amount of mental toughness. It can be challenging to push yourself to your maximum effort, and maintaining that effort over several repetitions can be even more challenging. Hitting your limit after repeated bouts of sprints is not easy, and that’s one of the reasons you don’t see many people doing them although they can be great for your fitness or athletic endeavors. 

Since sprinting is taxing on the body, you’ll find yourself having to dig down deep to complete those extra reps when you’re tired or maybe not feeling it that day.

How to Incorporate Sprint Training into Your Fitness Routine

If you’re interested in incorporating sprint training into your fitness routine, here are some tips to get you started:

1. Warm-up Properly: Before starting your sprint training, it’s essential to warm up properly. Spend at least 10 minutes doing some dynamic stretches, jogging, and skipping to get your blood flowing and your muscles ready.

2. Start Slow and Gradual: Start with short and easy sprints. You can use a track, a treadmill, or any flat surface with enough space. Begin by sprinting for 10 seconds at about 80% of your maximum effort, then rest for 50 seconds by walking. When you first start the routine, start out sprinting 6–8 total sets, depending on your conditioning.

3. Progress Gradually: As you get more comfortable with sprinting, you can increase the intensity, duration, and frequency of your sprints. For example, you can sprint for 15 seconds at 90% of your effort, then rest for 45 seconds, or you can sprint for 20 seconds at 100% of your effort, then rest for 40 seconds. You can also do more cycles or more sessions per week. But don’t overdo it in the beginning phase of the routine. It’ll take time for your body, muscles, and joints to get used to repeated sprints while maintaining good form.

4. Use Hill Sprints or Incline Treadmill Sprints

Hill/Incline sprints are generally safer than sprinting all-out on a flat surface. The hill or incline decreases the stride length, which prevents you from over-striding and straining your hamstring. It also creates natural resistance, which makes it a more difficult exercise, forcing you to work a little harder to gain and keep momentum.

5. Stretch and Cool Down: End each sprint session with a cool down and stretching. This will help you prevent soreness and stiffness and improve your recovery. Make sure to do mobility and flexibility training while doing a sprint routine. Sprinting is a very high-intensity exercise that can put stress on the leg and glute muscles, as well as joints of the hips, knees, and ankles. It’s important to give these areas extra mobility and flexibility sessions to recover properly.

8-Week Sample Sprint Routine

This routine is designed for a person with a general fitness background who would like to get into sprinting. There are two weekly workouts, with the program structured in two-week cycles.

General Guidelines:

  • Warm-up: Begin each session with a 10–15 minute dynamic warm-up (e.g., mobility stretches, high knees, butt kicks, leg swings, hamstring scoops, lunge with a twist, etc).
  • Cool-down: Finish each session with a 10-minute cool-down (e.g., light jogging, stretching, and mobility drills to help loosen the muscles afterward).

Weeks 1–2: Base Phase

  • Effort: 70–80%
  • Sets: 8
  • Distance: 60–80 yards
  • Rest: 2 minutes between sets

Workout 1:

  • Run two 200-yard/meter runs at about 50% effort after your warm-up
  • 8 x 60-70 yards/meters at 70% effort, 2-minute rest

Workout 2:

  • Run two 200-meter runs at about 50% effort after your warm-up.
  • 8 x 60-85 yards at 75% effort, 2-minute rest

Weeks 3–4: Build Phase

  • Effort: 80–85%
  • Sets: 10
  • Distance: 70–100 yards
  • Rest: 2 minutes between sets

Workout 3:

  • The first couple of sets, start at 70–80 yards. Increase the length and intensity of the subsequent sprints
  • 8 sprints x 70–120 yards at 75–85% effort, 2-minute rest

Workout 4:

  • Start at 70–90 yards. Increase the length and intensity for the subsequent sprints.
  • 10 x 70-150 yards at 85% effort, 2-minute rest

Weeks 5–6: Performance Phase

  • Effort: 85–90%
  • Sets: 10–12
  • Distance: 100–150 yards
  • Rest: 2 minutes between sets

Workout 5:

  • Start at 100 yards for the first couple of reps. Increase the length and intensity for the subsequent sprints depending on your ability.
  • 10 x 100–150 yards at 85% effort, 2-minute rest

Workout 6:

  • Start at 100–150 yards. Increase the length and intensity for the subsequent sprints depending on your ability.
  • 10 x 80 yards at 90% effort, 2-minute rest

Weeks 7–8: Peak Phase

  • Effort: 90–95%
  • Sets: 10-12
  • Distance: 100–200 yards
  • Rest: 2 minutes between sets

Workout 7:

  • Start with two sprints of 100 yards, and increase the length depending on your ability. 
  • 12 x 100–200 yards at 90% effort, 2-minute rest

Workout 8:

  • 2 sprints at 100–120 yards at 85–90% effort.
  • 12 x 100–200 yards at 85-95% effort, 2-minute rest

Notes:

  • Adjust the effort percentages based on individual performance and recovery.
  • Ensure proper hydration and nutrition to support training.
  • Monitor for any signs of overtraining and adjust the program as needed.

Get to Sprinting

Sprint training is an excellent way to improve overall fitness and performance. It burns more calories, improves anaerobic endurance, enhances athletic performance, increases muscle mass, reduces body fat, and improves mental toughness.

By incorporating sprint training into your fitness routine, you can take your fitness and health to the next level. So, what are you waiting for? Start sprinting today!

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Fitness TipsMobilityStretching

7 Great Stretches and Exercises for Lower Back Pain

by Anthony De La Rosa
written by Anthony De La Rosa 5 mins read

Living with persistent lower back pain can be a tough journey, impacting your daily activities and overall quality of life. With more people sitting for longer periods during the day, the problem has increased and many people struggle with lower back pain relief.

The good news is that by incorporating certain exercises into your routine stability and strength moves, you can take proactive steps toward alleviating discomfort, ease lower back tightness, and gain more strength and flexibility in the process.

I’ll give you seven effective mobility and strength stability exercises that are designed to relieve lower back pain, addressing key areas such as tight hips, hamstrings, and the back itself.

1. Banded Hamstring Stretch

The banded hamstring stretch is an excellent starting point in your quest for lower back pain relief. This exercise targets the hamstrings and also improves flexibility in the lower back and hips. Tight hamstrings can lead to tightness in the back of the leg but also pull on the lower back muscles, leading too tightness there as well.

How to Perform:

  1. Lie on your back and secure a thick resistance band around your foot.
  2. Extend one leg upward, gently pulling on the band to feel a stretch in the hamstring.
  3. Hold the stretch for 15-30 seconds before switching legs.

2. Lying Hamstring Wall Stretch:

The lying hamstring wall stretch provides a deep release for tight hamstrings, relieving the lower back by enhancing overall leg flexibility. All you need is a wall and to lay in front of it with your heels against the wall.

How to Perform:

  1. Lie on your back with one or both legs extended up against a wall. Make sure to get as close as you can to the wall so that your legs can go straight up the side of it.
  2. Feel the stretch in your hamstring and hold for 30 seconds to 2 minutes. You can put both feet on the wall, or do one at a time.

3. 90/90 Hip Mobility

Addressing hip mobility is crucial in tackling the root causes of lower back pain. The 90/90 hip exercise is designed to do just that. The 90/90 hip stretch is a powerful exercise that targets hip mobility, sometimes a major component in alleviating lower back pain. As we spend prolonged periods sitting or engaging in activities that tighten the hip flexors, the muscles around the hips become stiff and restricted, increasing stress on the lower back. By loosening the hips through stretching, such as the 90/90 hip exercise, we can counteract this tightness and restore proper alignment in the pelvis.

Hip flexor tightness from sitting is becoming more prevalent, and this stretch might be able to alleviate those tight hips: Tight Hip Flexors Can Lead to Pain in the Lumbar Spine.

How to Perform:

  1. Sit on the floor with your front leg at a 90-degree angle and the back leg perpendicular.
  2. Switch sides, move between positions, and focus on maintaining good posture throughout.

4. Scorpions (Easy on This One)

Scorpions introduce dynamic movements that engage the lower back, stretching the spine and enhancing overall mobility. Be careful with both shoulders and excessive stretching to begin the ‘Scorpion’ movement.

Here is a great explanation by Stick Mobility: Scorpion Stretch

How to Perform:

  1. Lie face down with arms extended to the sides. Extend your arms and keep the opposing palm down on the ground if you like to get a shoulder and chest stretch too.
  2. Lift one leg and rotate it towards the opposite hand, keeping the other leg straight.
  3. I like holding this position for about ten seconds returning to the starting position and alternating sides. 2 sets of 3 reps, holding for about 5-10 seconds on each rep.

5. Glute Bridges

Glute bridges are an excellent exercise to strengthen the glutes and lower back muscles. It involves lying on your back with your knees bent and pushing your hips towards the ceiling, engaging your glutes.

This simple yet effective exercise targets the glute muscles, which are the largest and most powerful muscles in the body. Strengthening these muscles can improve posture, reduce lower back pain, and enhance athletic performance. Moreover, glute bridges are a low-impact exercise that can be modified to suit individual fitness levels, making it an ideal addition to any workout routine.

How to Perform:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Lift your hips towards the ceiling, squeezing your glutes at the top.
  3. Lower back down and repeat for a set of 10-15 reps.

To make glute bridges more difficult, you can do this:

  • Single Leg Glute Bridges: great for building single-leg glute and hamstring strength. Also good for balancing out each side if one is stronger than the other (which is often the case).
  • Elevate your back on a bench or couch to get more depth on the movement. Add a weight like a dumbbell, kettlebell, or bag on your hips to increase the exercise load.

6. Deadbugs

Deadbugs engage the core muscles and promote stability, reducing strain on the lower back. They also stretch your shoulders and traps with an overhead reach built into the movement. Strengthening your core has also been proven to relieve lower back pain and tightness. This bodyweight exercise is one that you can do at home in minimal time.

How to Perform:

  1. Lie on your back with arms extended towards the ceiling and legs lifted.
  2. Lower one arm and the opposite leg towards the ground, keeping your lower back pressed into the floor.
  3. Return to the starting position and switch sides. Do about 3-4 sets of 8-12 total reps.

Video demonstration of the Deadbug exercise.

7. Lying T-Rotations

The lying T-rotations target the thoracic spine, promoting rotational mobility and relieving upper and lower back tension. This exercise helps to alleviate tension, improve range of motion, and enhance overall spinal health.

Also, the gentle rotation movement aids in releasing tightness in the muscles, providing relief from discomfort often associated with lower back pain. Incorporating the lying T rotation stretch into your routine can contribute to a more flexible, resilient lower back and promote greater ease of movement in daily activities.

Video demonstration of the Lying t-Rotation Stretch.

How to Perform:

  1. Lie on your side with arms extended in front of you.
  2. Rotate your upper body, reaching the top arm towards the opposite side.
  3. Hold for a moment before returning to the starting position. Switch sides and repeat.

These 7 Exercises Can Help Your Lower Back Pain

Incorporating these seven mobility exercises into your routine can be a game-changer in addressing lower back pain. Consistency is important, so aim to perform these exercises regularly to experience lasting relief and improved mobility. Two to four sessions of these exercises per week should help, but some of these you can incorporate almost every day.

As you work these exercises into your weekly routine, you’ll find relief from lower back pain and pave the way for a healthier, more active lifestyle.

Remember, your journey to optimal mobility and well-being begins with a commitment to self-care and applying these targeted exercises.

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BoxingBoxing News

The 12 Best Pound-for-Pound Boxers in 2024

by Anthony De La Rosa
written by Anthony De La Rosa

The Ultimate Guide to the Best Boxers in 2024. These Twelve Boxers Have Proven That They Belong at the Top of the Pound-for-Pound List.

Boxing fans around the world are eagerly anticipating what 2024 has in store for the sport. The past year saw some memorable fights that left fans on the edge of their seats and showcased the talent and skill of the world’s best boxers. Although there were some big fights last year, there is some unsettled business with some of the top boxers in the sport.

As we head into the new year, it’s time to take a closer look at the pound-for-pound best boxers who are poised to dominate the sport in 2024. These fighters have proven their mettle in the ring, and their performances have been nothing short of impressive. From a 6’9″ English Heavyweight who has been at the top of his class for a decade, Canelo and Terence Crawford in the middle weight classes, to 5’4″ Japanese Inoue Naoya the Japanese sensation who has stopped almost everybody that he’s faced. 

Here are the twelve best pound-for-pound boxers heading into 2024. These fighters have shown that they have what it takes to compete at the highest level of the sport and have the potential to become legends in their own right.

Honorable mention: Teofimo Lopez, David Benavidez

#12 Artur Beterbiev: 20-0 (20 KOs)

Ar
Artur Beterbiev celebrates after defeating Joe Smith Jr during the light heavyweight title bout at The Hulu Theater at Madison Square Garden on June 18, 2022 in New York City. The fight was stopped in the second round. (Photo by Elsa/Getty Images)

Artur Beterbiev is one of the most dominant boxers and hardest punchers in boxing today. His recent victory over Callum Smith in the 7th round of their bout was just the latest in a long string of impressive performances and knockouts. He is the only major champion that has a 100% knockout percentage!

But it’s not just his victories that make him a standout boxer — it’s his devastating power. Many boxing fans and pundits consider Beterbiev to be the hardest puncher in the sport, along with Naoya Inoue. He can stalk down and hurt opponents to the body and head and might be the best in terms of “breaking down” the other fighter.

Truth be told, I actually feel bad putting him at #12 and could have him anywhere from #7 on up based on his performances in title fights. If he can land the big unifying fight with Bivol, he’ll shoot up the rankings in my book.

#11 Emmanuel Navarette: 38-1-1 (30 KOs)

Hailing from San Juan de Zitlaltepec, a small town north of Mexico City, he has earned his place as one of the top boxers in the world due to his longevity, experience, and winning fights dominantly either by knockout or wide decisions. With a record of 38–1–1 (30 KOs), he is a 3-division champ, having won and defended titles at 122 lbs., 126 lbs, and now winning and defending the 130 lb. titles (although he had a draw in his last fight against Robson Conceição).

One of Navarette’s standout punches is his uppercuts with both hands, a weapon in that has proven extremely effective. His mastery of this punch often catches opponents off guard, as he seamlessly blends it into his combinations, leaving them susceptible to his power and precision.

Navarette’s success in the ring is also attributed to his unconventional and awkward movement, a style that has confused many opponents and is hard to train against. His ability to seamlessly shift between different angles and employ unpredictable footwork creates a puzzle for adversaries, making it difficult for them to anticipate his next move. This unique approach not only adds an element of surprise to his offensive but also allows him to evade counterattacks with awkward defense.

Moreover, Navarette’s durability is a testament to his resilience, enabling him to withstand the rigors of intense exchanges and emerge victorious in the face of adversity. His combination of power, strategic uppercuts, and elusive movement makes Emmanuel Navarette a force to be reckoned with in the competitive world of boxing.

No fight is currently scheduled, however a rematch with Robson Conceicao is the most logical bet if they can make it happen.

#10 Vasily Lomachenko: 17–3 with 8 KOs

Vasily Lomachenko is a Ukrainian professional boxer who has made a name for himself as a slick southpaw with exceptional skills. He is known as “Hi-Tech” for a reason — his movement, combination punching, and overall ring IQ are simply electrifying.

Lomachenko is an extraordinary fighter who has earned his place among the best in the world. His amateur experience, combination punching, and movement are just a few of the attributes that make him such a formidable opponent. Whether you’re a casual fan or a die-hard boxing enthusiast, watching Lomachenko ply his trade is always a treat.

Lomachenko’s combination punching is truly a sight to behold. He has an uncanny ability to throw punches in bunches, mixing up his shots to keep his opponents guessing. He is equally comfortable fighting on the inside or at range, and his punches flow seamlessly from one to the next. Lomachenko has a knack for finding the perfect angle to land his shots, and he does so with accurate combination punching.

One of the most impressive aspects of Lomachenko’s career is his amateur experience. He won two Olympic gold medals in 2008 and 2012 and compiled an amateur record of 396–1. That’s right — he lost only one fight in nearly 400 amateur bouts. Lomachenko’s amateur career laid the foundation for his professional success, as he developed a deep understanding of the sport and honed his skills to a razor-sharp edge.

Movement is another area where Lomachenko excels. He has a unique style that blends footwork, head movement, and overall ring generalship. Lomachenko is constantly in motion, never staying in one place for too long. This makes it difficult for his opponents to find a rhythm and mount an effective offense. Lomachenko’s movement also allows him to create angles and openings for his offense, which he exploits with devastating effect.

His next fight is with George Kambosas for the IBF Lightweight title in Australia in May.

#9 Errol Spence Jr.: 27-1-0 (21 KOs)

Errol Spence Jr. is one of the best welterweight boxers in the world. Despite his recent one-sided loss to Terence Crawford, Spence’s longevity and dominant performances in the welterweight division throughout his career have earned him respect and recognition amongst boxing fans and experts alike.

Spence has an impressive professional record of 27–1–0, with 21 of his wins coming by way of knockout. He is the former unified welterweight champion and beat all of the welterweights under PBC’s roster before losing to Terence Crawford.  Although his loss to Crawford was a setback, Spence remains one of the most exciting boxers in the welterweight division. He has probably outgrown that weight and is looking to move up in weight to 154lbs to win another title.

He continues to train hard and work towards his goal of becoming a world champion once again. With his impressive resume and skillset, there’s no doubt that Spence will continue to be a force to be reckoned with in the world of boxing for years to come.

His next fight is a potential rematch with Terence Crawford (they have a rematch clause), or a move up to 154 lb. to challenge for another title and win in another division.

#8 Devin Haney: 31–0 with (15 KOs)

Haney has proven enough at this point in his career to warrant and top-10 ranking. He’s coming off of a pretty dominant performance against veteran Regis Prograis winning the WBC Light-Welterweight (140 lbs), making himself a two-division world champ. And even though he won a controversial decision vs. Lomachenko earlier in the year, his reign at lightweight and becoming a super-welterweight champ has boosted his resume.

Devin Haney is a young boxer who has made a name for himself in the sport. He has a hard style to look good against with his defensive ability and his tendency to move a lot around the ring. He’s taken some notes from Floyd Mayweather and other shoulder-roll styles and knows how to grab an opponent during exchanges and mitigate their offense.

Haney is known for his quick footwork and ability to stay out of harm’s way, making him a difficult target to hit. His offense seems to be getting better as he matures and settles into his grown-man body, but he will be a boxer who will usually try to win on points and outbox his opponents. He did manage to hurt a bigger Regis Prograis at 140 lbs. in his last outing, earning a championship belt in another division.

Haney’s strategy of boxing, moving around the ring, and racking up points has served him well, allowing him to rack up victories against some of the best boxers in the world. Moving up in weight and dropping Porgrais, en route to a dominant decision, solidified a top place in the top-10 rankings.

Next fight: Nothing is scheduled yet, but a potential matchup with Sandor Martin to defend his new crown might be in the works. A potential big-money fight with Gervonta Davis or Ryan Garcia is also being talked about. 

#7 Tyson Fury: 34–0–1 (24 KOs)

Fury is widely regarded as one of the top heavyweight boxers in the world. He has an impressive record of never losing a fight and has defended his title multiple times since becoming champ by beating Wladimir Klitschko. Although he is fighting toward the end of his career, and had a bad showing against MMA crossover Frances Ngannou, his longevity in the division puts him in the top ten.

One of the reasons why Fury is such a tough opponent to crack is due to his size. Standing at 6’9″, he towers over most other heavyweight boxers, which gives him a significant reach and height advantage. This size advantage, combined with his movement, feints, and boxing IQ, makes him a difficult opponent for anyone to face in the ring. However, Fury’s next fight against Oleksandr Usyk is expected to be a tough one. Usyk is a tough and skilled fighter who moves very well for a Heavyweight, which might give Fury a lot of problems and might be able to outlast the English heavyweight. Tyson Fury Wikipedia

#6 Gervonta Davis: 29-0 (27 KOs)

The power-puncher from Baltimore is a 3-division world champ and has been tested only once in his career against Isaac Cruz. He is known for his ability to dissect an opponent and his one-shot knockout power. He also does a very good job of following up and stopping other boxers when they’re hurt. Davis also has star power, which has helped him gain a considerable following among boxing fans. He’ll soon be making some of the highest purses in the sport with his pay-per-view draw.

Despite his impressive record, Davis has faced criticism for not fighting enough big-name opponents, and for moving up in weight classes without always facing the best competition. However, his record (12–0 in title fights with 11 kos) and ability to dissect opponents make him a problem for anybody in the ring.

Overall, Davis is a talented fighter with great power, movement, and a good motor to finish fights late in the fight. He does need more marquee names to add to his resume, but with his ability to make money in popular fights, there might be another top guy to square up against him.

Potential fights: Frank Martin, Isaac Cruz rematch, Jose Zepeda a big fight with Devin Haney.

#5 Dmitry Bivol: 22-0 (11 KOs)

The Russian professional boxer has quickly established himself as one of the top fighters in the sport. Bivol’s has mastered the Russian/Eastern European style of boxing that uses a good job, footwork, and loose punches to get his shots off. 

One of the key elements of Bivol’s style is his exceptional footwork and in-and-out movement, which allows him to move around the ring with ease and create angles that make it difficult for his opponents to land clean shots. This, combined with his excellent jab, makes him a tough light-heavyweight to pin down and win exchanges against.

Bivol’s endurance is also a major factor in his success as a fighter. He has shown time and again that he can go the distance in fights and maintain his tempo throughout the bout. This is a testament to his conditioning and mental toughness. His training style is unique and mixes Russian-style conditioning workouts with modern strength and conditioning training.

His high boxing IQ makes it hard for opponents to land clean shots. He has a deep understanding of the sport and can make strategic adjustments on the fly during fights. Although he lacks punching power, he has enough snap to keep opponents at bay and still hurts opponents with his crisp combinations.

Overall, Dmitry Bivol is a fighter who has all the qualities of a top-level boxer. Although a fight with Artur Beterbiev needs to be made to unify the titles and beat the other dominant fighter in the division, his nine title defenses and dominant outings put him near the top of the middle of the pound-for-pound list.

2024: Nothing is scheduled yet, but a possible fight with Beterbiev is the goal. He could fight on one of Eddie Hearn’s fight cards in Saudi Arabia again.

A potential fight and win against Beterbiev would solidify him as one of the best in the sport. 

#4 Saul “Canelo” Alvarez: 60-2-2 (39 KOs)

Saul “Canelo” Alvarez is still one of the top fighters in the sport of boxing today. He has been fighting professionally for more than half of his life (he turned pro in Mexico at 15 years old, and now he’s 33) and has amassed an impressive record throughout his long and storied career. 

He possesses good punching power, combination power, head movement, and timing. He is a great counterpuncher and can land heavy shots on his opponents when they make a mistake, but can also walk down weaker opponents when needed. 

Another impressive trait about Canelo is his chin and toughness. He has been hit with some tough punches like Gennady Golovkin and has never been down or seriously hurt (besides an earlier fight in his career against Miguel Cotto’s cousin, José Cotto.) 

Canelo’s ability to move up in weight classes and take on opponents in higher divisions is something that not many fighters can do. He has fought at junior-middleweight, middleweight, super-middleweight, and light-heavyweight, although he seems to be comfortable at the current 168 lbs. weight class. This shows his willingness to take on any challenge and eagerness to become one of the best Mexican boxers in the sport’s history.

Potential fight: Everybody is waiting for the big fight with David Benavidez, both have mentioned the fight around September since Canelo is a big draw during Mexican Independence weekend.

#3 Oleksandr Usyk: 21–0 (14 KOs)

The Ukrainian professional boxer has established himself as one of the top pound-for-pound fighters in the sport today. Usyk has a tremendous skillset in the ring, coming from his extensive experience at both the amateur and professional levels. He is a very well-schooled fighter who has developed a reputation for his ability to outthink and outmaneuver his opponents in both the Cruiserweight and Heavyweight classes. 

One of the key elements of Usyk’s style is his exceptional footwork, which allows him to move around the ring with ease and create angles that make it difficult for his opponents to land clean shots. This, combined with his excellent hand speed and accuracy, makes him a formidable opponent in the ring. Usyk’s ability to control the distance and pace of a fight is also a major factor in his success as a fighter.

Usyk’s extensive amateur career has given him a wealth of experience and a deep understanding of the sport, which he has been able to translate into his professional career. He has a high boxing IQ and can make strategic adjustments on the fly during fights. This allows him to exploit weaknesses in his opponent’s defenses and make the most of his strengths.

Usyk’s upcoming showdown with Tyson Fury is one that many fans are eagerly anticipating. Usyk’s skillset will undoubtedly give Fury problems in the ring, and he has the potential to pull off an upset victory. With his impressive record and exceptional skills as a fighter, Oleksandr Usyk is a name to watch in the world of boxing, both now and in the years to come.

Next fight: A mega-fight with Tyson Fury to unify the heavyweight titles. 

#2 Naoya Inoue: 26–0 (23 KOs)

Naoya Inoue is a Japanese professional boxer who is widely regarded as one of the most skilled fighters in the sport today. He just became the first Japanese boxer in ‘The Ring’ history to win the Fighter of the Year award (2023 Fighter of the Year). Despite still being underrated due to his weight class and being an Asian fighter, Inoue’s punching power, skillset, and ability to move up weight classes with ease have earned him a place among the best in the world.

One of Inoue’s most impressive attributes is his power and ability to jump weight divisions and even dominate at the higher divisions (although the weight classes are much closer together than the higher weight classes: 112–115 lbs instead of 160–168 lbs for instance). The 30-year-old is 9–0 with 7 KOs in world title fights, winning titles in five different weight divisions. 

He has a devastating right hand that has sent many opponents to the canvas. Inoue’s punches are lightning-fast and incredibly accurate, making them difficult to defend against. He has shown time and time again that he can end a fight with a single punch, which has earned him the nickname “The Monster.” He is also a very solid boxer with a good jab and an arsenal of other punches he can hurt you with. 

Inoue’s ability to maintain his power and speed while moving up weight classes is a testament to his exceptional conditioning and overall physical prowess. Naoya Inoue is an exceptional fighter who has earned his place among the best in the world. Despite being underrated due to his weight and fighting mostly in Japan, where he makes much more money to fight, Inoue has proven time and time again that he is one of the most skilled and dangerous fighters in the sport today. For boxing fans around the world, watching Inoue ply his trade is always a treat.

Next fight: A fight with veteran Luis Nery has just been scheduled in Tokyo for May (https://www.espn.com/boxing/story/_/id/39269900/sources-naoya-inoue-luis-nery-agree-title-bout-tokyo).

#1 Terence Crawford: 40–0 (31 KOs)

Terence Crawford has earned his spot as the top pound-for-pound fighter in the world today. He has a skill set that is unmatched in the sport of boxing, with a combination of speed, power, sound defense, and strong ring IQ. Crawford has been tested against some of the best fighters in three different weight classes, and he has come out on top time and time again without being heavily tested. 

One of Crawford’s most impressive victories came last year against Errol Spence Jr. in a highly anticipated matchup between two of the best welterweights in boxing in the past few years. To many people’s surprise, Crawford easily dispatched Spence and stopped him in the 9th round. He also displayed his power at welterweight by dropping Spence, a tough and durable fighter, once in the 2nd round and twice in the 7th. It was one of the more one-sided super-fights in boxing recently and solidified Crawford as the top boxer in the world. 

One aspect that solidifies Crawford as the top fighter for his longevity and ability to win handily in big fights. He is 18–0 in title fights, and has stopped his last 11 opponents within the distance! This is a testament to his work ethic and dedication to the sport, and it has helped him stay at the top of the rankings for years. Although he is from Omaha, he has one one of the most dedicated training camps in the mountains of Colorado Springs (Terence Crawford Training) and Las Vegas where he can get world-class sparring.

He has proven time and time again that he is one of the most talented boxers of his generation, winning and defending titles at lightweight, super-lightweight, and welterweight (135 lbs, 140 lbs, and 147 lbs.). 

Next fight: Potentially a rematch with Errol Spence, or possibly a move up to 154lbs. to win a title in a fourth weight division. Crawford has been beefing with the Charlo brothers and has a chance to make a big fight with either one of them to win a junior-middleweight or middleweight championship as they both have titles in those divisions.

2024 Should Be A Big Year For the Sport

The pound-for-pound best boxers heading into 2024 are a talented and exciting group of fighters poised to dominate their divisions. From Devin Haney’s defensive prowess to Vasily Lomachenko’s combination punching, and Beterbiev’s power compared to Bivol’s boxing skills and defense, these boxers have proven their skill and ability in the ring. 

As we look forward to the upcoming year, we can expect these boxers to continue to impress us with their performances. Which of these fighters will rise to the top of the pound-for-pound rankings in 2024 remains to be seen, but one thing is certain — they will all continue to push themselves to stay at the top of the sport. 

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Protein rich meals are important to build muscle and lose fat.
CookingFitness TipsNutritionProteinWeight Loss

5 Easy Meals That Pack a Protein Punch!

by Anthony De La Rosa
written by Anthony De La Rosa 5 minutes read

Are you looking for tasty high-protein meals that will keep you full and help promote your recovery? Do you want to learn how to incorporate more protein into your diet to lean down and possibly build more muscle (if you lift and eat enough of it, of course!)? In this article, I will share with you five meals that pack a protein punch and help you get the protein required to help with your fitness and nutrition goals.

One problem is that people sometimes overcomplicate what to make. In a world where food choices can be overwhelming, making healthy decisions while prioritizing quality protein can be challenging. The endless array of options, from fast food to convenience snacks, often overshadows the nutrient-rich, protein-packed gems our bodies need. That’s why it is best to keep it simple, focus on cooking easy meals, and save extra for later. It’s easier to make food in bulk, save the rest in containers, and cook the extra as ready meals. These meals below are easy to make, packed with flavor, and will help you build muscle and improve your overall health.

Below are five protein-rich meals that are easy to make throughout the week!

Chicken, Rice, and Broccoli

Photo by Akemy Mory on Unsplash

What is probably the most eaten meal of the bodybuilding community? Chicken, rice, and usually a vegetable like broccoli. It’s easy to make, tastes well enough, and helps you recover from strenuous workouts https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein. The chicken and rice supply your muscles with the energy they need to grow stronger, and veggies are full of vitamins that keep your body healthy overall.

Keep it simple by grilling broccoli, making wild or white rice, and steaming or roasting broccoli. Spice up your rice with garlic and herbs, or add hot sauce for an extra kick. One chicken breast has about 43 grams of protein. The high protein count will satisfy your hunger and support your muscle growth.

Chicken and rice are a staple for many other athletes, and for good reason. It’s easy to make, healthy, and can be made in bulk and frozen for later use. You can also spice the rice with different flavors like garlic, thyme, and parsley or hot sauce to give it an extra kick.

1.5 Chicken Breasts, 1 Cup of Cooked Wild Rice, and 1 Cup of Steamed Broccoli.

*These values are approximate and can vary based on factors such as portion sizes and ingredients that were used:

  • Total Calories: 500–600 calories
  • Protein: 65–70g 
  • Fat: 7–10g
  • Carbohydrates: 45–50g

Baked Salmon and Sweet Potato

If fish is more your style, try baked salmon and sweet potato. The salmon is packed with protein and omega-3 fatty acids, while the sweet potato provides complex carbs and fiber for sustained energy. Top it off with a refreshing salad for a well-rounded and satisfying meal.

Grilled or baked salmon with a sweet potato or yam and a veggie source like green beans is an excellent choice for making an easy protein meal. Salmon has about 30–40 grams of protein per 5 oz serving, making it a great option to add to your diet when trying to hit your protein goals.

Sweet potatoes are a good source of complex carbs and rich in fiber, vitamins, and minerals. They also provide a slow release of energy, keeping you satiated and preventing blood sugar spikes, which helps to combat oxidative stress and promote a strong immune system. Combined with a salad and nutrient-dense vegetables, this meal provides a satisfying balance of flavors and textures while delivering many vitamins, minerals, and phytonutrients.

You can complement the sweet potato with a salad, providing other nutrients such as leafy greens, crunchy vegetables, and other toppings like nuts, seeds, berries, olive oil, a light dressing, etc. Just make sure not to load up on too many heavy toppings if you want to lose weight.

*Note that these values are approximate and can vary based on factors such as portion sizes and ingredients that were used:

  • Total Calories: Approximately 430–560 calories
  • Protein: Around 24–29g
  • Fat: 15–20g
  • Carbohydrates: Around 36–36g
  • Fiber: 8g

Baked Cod with Asparagus and Wild Rice

Baked cod is a delicious and nutritious choice for seafood enthusiasts, and even ‘The Rock’ (Dwayne Johnson) appreciates its benefits. Renowned for his disciplined diet and impressive physique, “The Rock” says he eats a lot of cod while training hard and preparing for roles. 

While filming a movie, Dwayne “The Rock” Johnson shows what he eats daily to meet his protein goals.

Packed with lean protein and essential omega-3 fatty acids (known to reduce inflammation), cod offers an easy and versatile option for those needing more protein. Whether grilled, seasoned, or paired with vibrant veggies, baked cod provides a satisfying dish that can help fuel your body, just like it does for ‘”The Rock”‘ himself.

Here’s the total calorie count and macronutrient breakdown for baked cod with asparagus and your choice of either quinoa or wild rice:

*Note that these values are approximate and can vary based on factors such as portion sizes and ingredients that were used:

  • Total Calories (with Quinoa): Approximately 400–500
  • Protein: Around 35–40g
  • Fat: Approximately 6–10g
  • Carbohydrates: Around 40–45g
  • Fiber: Approximately 6–8g

Lean Beef or Turkey Burger and Roasted Sweet Potato Fries

Try a lean beef or turkey burger with roasted sweet potato fries if you want something more indulgent. Just be mindful of the toppings and extras, as they can quickly add up in calories. But with some creativity, you can enjoy a satisfying, protein-packed meal without guilt.

Another meal that’s easy to make feels more like a comfort food you can get at a pub or restaurant. Lean ground beef or turkey burgers are a great way to add extra protein if you keep from adding calories through sauces, heavy bread, or other ingredients. This comfort food can be paired with some homemade sweet potato fries, regular fries, or other vegetables or starch that you might like

When buying ground beef for cooking burgers, try to go for either the 80/20 or 85/15 mix. You’ll need more fat to hold the leaner beef hamburgers together. Some people prefer buying the leanest version of ground beef and adding olive or another healthy oil to add fat and help keep the meat together. I usually go for the 80/20 mix because it’s more accessible, and I don’t shy away from the little extra fat.

*These values are approximate and can vary based on factors such as portion sizes and ingredients that were used:

  • Calories: 650–700
  • Protein: 40–45 grams
  • Fat: 25–30 grams
  • Carbs: 50–55 grams

Veggie Omelette

Photo by Bakd&Raw by Karolin Baitinger on Unsplash

Veggie omelets make it easy to get your vegetables in while taking in a high-protein meal. They’re easy and quick to make, making them a good option when you’re short on time and need protein, healthy fat, and various veggies.

Incorporating various vegetables like spinach, mushrooms, and bell peppers, veggie omelets provide a rich array of vitamins, minerals, and antioxidants that contribute to overall well-being and a strengthened immune system. Enjoy the nutritious and protein-packed benefits of veggie omelets to start your day.

  • Calories: 250–300 calories
  • Protein: 20–25 grams
  •  Fat: 15–20 grams (depending on the number of egg yolk)
  • Carbs: 10–15 grams

If you want extra fat or calories, add avocado, light sour cream, or some healthy toast.

Give These Protein Meals a Try!

Incorporating protein-rich meals into your diet is critical to fueling your body and supporting your overall health and fitness goals. With these five protein-packed meal ideas outlined in this article, you have various options to explore and enjoy. 

Don’t be afraid to experiment with different combinations and flavors to keep your taste buds satisfied. If you have trouble eating healthy meals throughout the week, try to make extra that can serve 2–3 servings to help you stay on track.

You’re moving towards maintaining a balanced diet by prioritizing protein and experimenting with these basic recipes. So, get cooking and prioritize healthy eating throughout the day!

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Terence Crawford vs Errol Spence Jr Welterweight fight
Boxing

Spence vs. Crawford: Breaking Down the Mega Fight

by Anthony De La Rosa
written by Anthony De La Rosa

The most anticipated boxing match in the past few yeas is finally here! Two of the world’s best pound-for-found boxers, Terence Crawford and Errol Spence Jr., will square off for the undisputed welterweight championship title on July 29th in Las Vegas. The match is the biggest match in boxing since the 2015 fight between Floyd Mayweather and Manny Pacquiao. That fight left a lot of fans disappointed with the lack of action, but this one is expected to be an exciting and closely contested encounter between two of today’s top fighters.

Terence Crawford, also known as “Bud”, is the WBO champion and widely regarded as one of the top pound-for-pound fighters in the world. He has a perfect record, sitting at 38–0 with 29 knockouts. He is a versatile and skilled boxer who can box, adapt to different styles, and finish his opponents with power and precision. Crawford is a three-division world champion and was widely considered the best at lightweight, junior-welterweight, and welterweight (135, 140, and 147lbs.)

Errol Spence Jr., is the unified WBC and IBF champion and also considered one of the elite fighters in the sport. The Dallas-area native who sports an impressive record of 28 wins and no losses, with 21 knockouts. He is a strong and relentless southpaw who likes to pressure his opponents, work the body, and break them down with his high-volume punching. He has also defeated some of the top contenders in the division and has spent his whole career at welterweight.

Both fighters have a lot of strengths and few weaknesses, which makes this fight so intriguing and hard to predict. Although Crawford is older and should be near the end of his peak at 34 years old, he hasn’t had a lot of damage and breakdown to his body throughout his career. Although Spence is two years younger and has fewer professional fights, his body has probably been through more damage with his boxing style and a long recovery from a bad car wreck over four years ago.

It should be an interesting fight that will determine who will be the latest of the welterweight greats. Let’s break down what both fighters bring to the table and how the fight could play out:

Crawford’s Strengths:

Terence Crawford training highlights. Youtube: Rainy Day Boxing

Crawford has the advantage of speed, movement, and versatility. He can fight from both orthodox and southpaw stances, which gives him more options and angles to attack from. Depending on what suits him best, he can also box from the outside or brawl on the inside.

Terence has a high ring IQ and can adjust his game plan during the fight. He is also a very accurate and powerful puncher who can hurt his opponents with either hand. Crawford is also considered a sharpshooter; he has quick and accurate punches that can hurt his opponent both to the body and the head.

Spence’s Strengths:

Spence has the advantage of size, strength, and stamina. He is naturally bigger and stronger than Crawford, who started his career at lightweight and moved up to welterweight. He can use his physical attributes to impose his will on his opponents and wear them down with his relentless pressure. 

He has a great jab and a devastating body attack that can sap his opponents’ energy and slow them down. He is also a very durable and resilient fighter who can take a punch and keep coming forward throughout the fight.

Crawfords Weaknesses:

Crawford doesn’t have too many weaknesses, but relative to Spence he is a bit shorter and not as naturally big as Errol. One can say that he has started fights too slow, but in the last few fights, he has started pretty quick and has some early and mid-round KOs that he has recently racked up. 

In his thirty-eight fights, he has been stunned twice, in a fight with Yuriokis Gamboa nine years ago when he was a lightweight champion. Another against Egidijus Kavaliauskas four years ago. He recovered quickly and ended up dominating and stopping both fighters later in the match.

Some people might think that Crawford is weaker because he is the naturally smaller guy compared to Spence. However, he has filled into the 147 lb. weight throughout the last few years and has what is called boxing strength (there is no wasted muscle or strength, and is very fast and strong for his weight). Although Spence has fought the better competition at this weight, Crawford has been getting some nice stoppages and is fully grown into this weight limit.

Spence Weaknesses:

Spence is a sold-working Southpaw who can throw a lot of punches and comes forward often. Although he has gotten caught and buzzed by a couple of hard punchers, he recovers well and has come back to beat his opponents every time.

 Spence has a high guard defense and tries to block and catch a lot of punches. With his style, he might linger in the pocket a little too long and can be hit at times. A sharpshooter like Crawford will try to split the guard and create openings with other shots in-between and around the guard.

Errol Spence Training.

Other Notes:

The fight will be held at the T-Mobile Arena in Las Vegas, Nevada, which is a neutral venue for both fighters. The fight will be broadcasted on pay-per-view by ESPN and Fox Sports, which are the networks that have contracts with Crawford and Spence respectively. The fight is expected to generate a lot of interest and revenue for both fighters and the sport of boxing.

Both fighters will be making upwards of eight figures once the the pay-per-view sales are split, making it by far the largest purse for the boxers. Crawford opened up as the favorite at around -120, and has since widened the gap and is favored at -150 over at Draftkings. Crawford is currently setting at +120.

On the undercard Isaac Cruz (24–2–1, 17 KOs) will be taking on undefeated Giovanni Cabrera (21–0, 7 KOs). Cruz has an aggressive fan friendly style that usually gets the crowd going. Cabrera is a good boxer that has swept most of his opponents, and is the classic boxer and mover who will want to stay away from Cruz and pick his exchanges. Cruz is the only fighter who has given Gervonta Davis problems recently, and is one of the up-and-coming Mexican fighters with a big fan base behding him.

Will the Fight Live Up to the Expectations?

This fight is not only important for the welterweight division but also for the legacy of both fighters. The winner will become the undisputed champion of one of the most prestigious and competitive divisions in boxing history, joining the likes of Sugar Ray Leonard, Tommy Hearns, Sugar Ray Robinson, Floyd Mayweather, Jose Napoles, and others who dominated the welterweight division. 

This matchup is the most anticipated fight in the sport in the past few years. It’s not often that two undefeated champions agree to compete in a unification bout, making this a rare occasion in today’s boxing. It’s a test of both fighters’ abilities, intelligence, and determination. The winner will also cement his status as one of the best fighters of this era, and become the latest of the welterweight kings. 

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Phto by Alora Griffiths via Unsplash.
FeaturedFitnessFitness TipsWeight Loss

5 Ways to Burn Fat for Summer 2025

by Anthony De La Rosa
written by Anthony De La Rosa

Summer is in full swing, which means lighter clothing and swimsuit season are upon us. It’s only natural to want to feel your best when it comes to your body and being out in public. If you’re feeling a little intimidated by the thought of swimsuit season, don’t worry—I’ve got you covered.

In this article, we’re going to explore some fun and effective ways to get fit for summer. I have five activities to get you fitter this summer. These activities are sure to get you moving and feeling great. So, let’s jump right in and start working towards that summer body.

1. Introduce an Outdoor Activity

Summer is a great time to stay fit and healthy with a lot of activities that can boost your physical and mental well-being. Whether you enjoy swimming, surfing, kayaking, paddle boarding, or boating (while keeping the beer total low), getting near water can have a calming and refreshing effect on your mind. 

If you prefer to stay on land, you can try hiking, biking, running, or playing sports outside with your friends. These activities can improve cardiovascular health, strengthen muscles, and burn calories. No matter what you choose to do, summer is a wonderful season to have fun and stay active.

And don’t forget about just simply walking. Walking is a simple yet effective form of exercise that almost anyone can do. Walking can help with increased stamina, and light cardio endurance, and can help reduce stress levels. 

Although it can get hot in many parts of the country during the summer, going out in the morning or later at night when the sun goes down can still get you and about. Living in the Las Vegas heat doesn’t give me too many opportunities to enjoy the summer months during the day, so I try to make it out before 8 am a couple of times a week just to get some sun. You’ll have to find the right time for your schedule, but getting outside is an easy and fun way to get some extra exercise in. 

If you need some ideas for some outdoor workouts, check this out: Outdoor Exercising.

2. Strength Training: Sculpt Your Body and Up Fat Loss 

Photo by Cindy Koops on Unsplash

Strength training is not solely for building muscles and getting strong. It is an excellent fat-burning strategy that promotes increased metabolism and overall calorie expenditure. 

Quick test: have you ever seen a jacked athlete who seems to be able to eat big plates of whatever they want, and still be able to maintain a great physique? Well, there are two reasons for that; first is that they are disciplined with the gym and/or eating outside of those occasions, and second that they have so much lean muscle mass that their metabolism is firing at a much higher level than sedentary folk. 

When engaging in strength training, first focus on compound exercises that target multiple muscle groups simultaneously. Squats, deadlifts, bench and overhead presses, lunges, rows, and heavy farmers’ or suitcase carries are good exercises to focus on the main lifts of the workouts. Then you can move to more isolation exercises such as bicep curls, triceps, shoulder raises, calves, and other accessory muscle groups. 

Aim for 3–4 good sessions a week starting, and you can always add mobility, outdoor activities, or cardio on the other days of the week. As you build lean muscle mass, your body becomes more efficient at burning calories while you’re resting. Resistance training also helps you lose fat and not muscle, which improves your body composition and health. So if you’re not strength training already, try to work it into your routine. 

3. Balanced Nutrition: Fuel Your Body for Maximum Fat Burn Sub 

While exercise plays a crucial role in fat loss, nutrition is equally important. Adopting a balanced diet that supports your fitness goals can increase your fat-burning potential.

To optimize fat loss, focus on consuming whole, nutrient-dense foods. Include lean proteins such as chicken, turkey, fish, and beans/legumes into your meals. These proteins help in muscle repair and increase satiety.

Incorporate healthy fats from sources like fatty fish, avocados, nuts, seeds, and olive oil. These fats provide essential nutrients and help regulate hormone production. Complex carbohydrates like quinoa, sweet potatoes, and brown rice should be included in moderate portions to provide sustained energy throughout the day.

Don’t forget to stay hydrated by drinking plenty of water and minimizing the consumption of sugary beverages and processed foods. Meal planning, portion control, and mindful eating can also contribute to a balanced and sustainable nutrition plan. Oh, and try to limit the amount of vacation food and booze throughout the summer or on vacation. 

4. High-Intensity Interval Training (HIIT): Maximizing Fat Burn in a Shorter Time

https://www.youtube.com/shorts/hGyEKzjBWpU

High-Intensity Interval Training (HIIT) has been very popular in recent years for its ability to torch calories and boost metabolism. By alternating between intense bursts of exercise and short recovery periods, HIIT can not only save time but also helps burn fat, even after the workout! Studies have shown that interval training has the potential to raise your metabolism after these strenuous workouts. (Just make sure to be well-fueled and hydrated, as these workouts can be taxing on the body!)

HIIT workouts can be customized to fit your fitness level and preferences. A simple yet effective HIIT routine that consists of various exercises within a certain time or rep range. For example, you can do a set of dumbbell chest presses, followed by walking lunges to tax the legs, finish with jump rope for 30 seconds to work some cardio and burn the calves and shoulders. If I were programming, it would be something like this:

1A. Dumbbell Chest Presses — 12 reps of moderate to heavy weight

1B. Kettlebell Walking Lunges- 16 reps total (8 reps per leg)

1C. Jump Rope — 45 seconds

*Rest about a minute in-between; complete 4 sets total

This is an example of a tri-set you can do in the gym that works on conditioning. You see, HIIT training doesn’t have to be complicated. Just pairing 2-3 exercises in a row and adding a cardiovascular or conditioning exercise (like the jump rope above) will increase the heart rate and help work on your conditioning. You can also add anaerobic exercises like box jumps, ball slams, battle ropes, assault bike, rowers, and other exercises into your sets.

For a great 2-page breakdown of HIIT, check out this PDF from the American College of Sports Medicine: https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf

5. Recovery and Sleep: Prioritize Rest for Optimal Fat Burn

While workouts and nutrition are essential components of any fat loss plan, the significance of recovery and sleep cannot be overstated. Inadequate recovery and poor sleep can hinder progress and impede fat loss efforts.

Allowing your body ample time to rest and recover is crucial. Schedule rest days between intense workout sessions to give your muscles time to repair and rebuild. Active recovery activities like yoga, stretching, or light cardio can also promote blood flow and aid in muscle recovery.

Quality sleep plays a vital role in regulating hormones that control appetite and metabolism. Aim for 7–9 hours of uninterrupted sleep each night. Establish a consistent sleep routine and create a sleep-friendly environment by minimizing noise, light, and electronic devices before bedtime.

For more info as to why sleep can help you lose weight, check out https://www.healthline.com/nutrition/sleep-and-weight-loss.

Let These 5 Tips Help You Have a Fit and Healthy Summer!

These are some of the five methods I like to use when trying to stay lean for summer. These steps are based on scientific evidence and proven results. They will help you boost your metabolism, increase your muscle mass, improve your mood and energy levels, and reduce your body fat percentage. If you follow these steps consistently, you will see amazing changes in your body and health in no time.

 Remember, burning fat is about looking good, feeling good, and being healthy. So don’t wait any longer and start implementing these steps today. You will thank yourself later when you see the results. Thank you for reading this article and I hope you found it useful and informative. If you have any questions or feedback, please leave a comment below or contact me through my website. I would love to hear from you and help you achieve your fitness goals. Have a great summer and happy fat-burning!

Please subscribe to get updated blog posts! Also, check out my website delarosafit.com for my articles on fitness, strength and conditioning, nutrition, and healthy living.

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