MMA(Mixed Martial Arts)..It's Amazing...

MMA workouts are far better for you than any kind of other stuff out there.And today i am going to explain      
           you that what is so amazing about this MMA stuff.....Here we go......

1.MMA provides you a variety of full body movements for which human body is made.e.g:-squats,lunges,push-ups,pull-ups,dips,handstand....i know, you do it in the gym also, so here are some more:-
Bear crawl,Monkey hogs,chicken walk,rolling forward and backward(remember the last time when you did it..?),Trade mill(not your gym equipment, its a kind of exercise like sprinters lunges),Jumping jacks,High knee tucks and here is the best part:-Various strikes(kicks,punches,knees,elbows,blocks),Grappling techniques,Chokes,Self defense techniques which could be very useful for ladies in today's world.

2.Muscles:-It helps you build lean muscles as it puts so much stimulus on muscles.A muscle grows when
    you use that,, like doing cycling on high levels builds leg muscles and so do leg presses..but the point
    is that,if you can build legs and improve your cardio vascular health with increasing your endurance and
    power....by doing cycling ..so why do leg press...?

3.Fat burning and Weight loss:- Fat = Energy stored and a session of MMA pushes you to burn aprox:1200
   calories.So within two to three sessions per week,you can burn 3600 to 4000 calories.And remember
    that 1pound of fat=3500 calories.As i think it is one of the toughest sports in the world, so workouts are
    very challenging.(In a typical gym workout,you burn approx:-300 to 400 calories).

4.Results:-You don't have to cry in front of your trainer for not getting results i f you do MMA.You will see
   the results from your very first class(felling light effect)....and after your two to three sessions you will see
   your weight going down.

5.Good for ladies:-A few days back,it was in news that in Saudi a U.S navy seal lady choked out a man
   to sleep who was trying to rape her.
Now you must be thinking to join a MMA club.....right..?So don't waste your time,go and join one.
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MMA(mixed martial arts)For Weight Loss and Muscle Gain

Recently i had an amazing experience regarding my weight loss and muscle gain.Every time in my posts i talk      about caloric intake and caloric out put and i have a long list of guys and girls,men and women who dont want to change their lifestyles but still wants to lose weight(fat).What i have found is that working out at weekends is a good way to increase your caloric out put.And what if i say that you can loose upto one pound of fat just in two to three days...sounds amazing isn't it...?And this time i will not tell you to cut on your diet...that also sounds amazing.....?Wait ..wait..if i am not telling you to cut on your diet doesn't mean you can eat anything..just keep your diet same as it is now these days but add two to three classes of mixed martial arts in your workout routine.Do your normal workout at gym for two to three days and do mma for two to three days....and you would see the difference within one or two weeks.
Let's share my results of doing mma for three weeks:-
1.As most of you know me as a gym rat..i used to workout 6 days a week which included heavy weights                    
   and some cardio and caloric restriction.At that time(three weeks ago)i was putting on some weight
   because of some bad habits  and i turned to 80 kgs.
2.As i am a huge fan of UFC(ultimate fighting championship)i decided to join a mma gym..
3.I limited my workout at gym from 6 to 3 days a week and joined mma gym for two days a week.
4.I didn't change anything in my diet.
5.Saturdays were my jiu-jitsu classes and sundays were Muay-thai...both for two hours.
6.After completing my 10 sessions i have  lost 5 kgs..and my muscles are always pumped up.
7.Learning new things for self defence and enjoying my martial arts workouts, as i am a black belt in Karate
   i really know the benefits of martial arts..
8.My legs and core muscles are getting stronger after each session..
9.My posture is better now..not having that lower back pain anymore..
10.Best part of this kind of workout is that i can burn upto 1200-1500 calories in one session that means
     2500-3000 calories at weekends...dude that almost equals to one pound of fat as 1pound of fat=3500
     calories...isn't that amazing...?
So do not waste your time and make a smart choice by joining a MMA Gym....
For more Info:-www.facebook.com/pages/Fitness-Freaks/206275662794458
for MMA Gym visit:-www.crosstrain.in.

Day 6,LEGS,Complete Hypertrophy Workout Routine

So finally,again it's turn for your legs.After finishing legs workout today one should repeat the full routine from

     day one.One can do abs work with any body part but i prefer to do that with legs because working our

     legs puts a lot of pressure on core muscles and after doing legs work it will give you a complete workout.

EXERCISE                                                        SETS                                          REPS

FREE SQUATS                                                  3                                                 20

FRONT SQUATS                                              3                                                 12,10,8

STIFF LEG DEADLIFT                                     3                                                  12,10,8

HACK SQUATS                                                3                                                 12,10,8

LUNGES                                                            3                                                  12,10,8

SUMO SQUATS WITH DB                              3                                                  12,10,8

CALVES                                                            4                                                  20,20,20,20

That's it ...do some abs work after that.

Our next week is for Fat-Loss workouts only.For more information regarding your workouts or 

  questions related to health and fitness email us at:-gauravgulia09@gmail.com or join us at Facebook.........

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Thanks ..

DAY 4:-CHEST AND ARMS

CHEST/BICEPS/TRICEPS
EXERCISE                                                              SETS                                                REPS
INCLINED DB PRESS                                             4                                                    12,10,8,6
FLAT DB PRESS                                                      3                                                    12,10,8
PEC-DECK MACHINE                                           3                                                     15,15,

ALTERNATE DB CURL                                           3                                                     12,10,8
ALT. HAMMER CURL                                             3                                                     12,10,8
LYING CABLE CURLS                                            3                                                     12,10,8
PULLY PUSH DOWN                                              3                                                      12,10,8
SKULL CRUSHER                                                   3                                                       12,10,8
PULLY PUSH DOWN (REVERSE GRIP)                3                                                       12,10,8
OVER........

NEXT DAY:-BACK AND SHOULDERS
EXERCISE                                                                 SETS                                                 REPS
FRONT LAT PULL DOWN                                        4                                                     12,10,8,6
T-BAR ROWING                                                        3                                                      12,10,8
PULL-OVER                                                                3                                                      12,10,8
PULL-UPS                                                                   3                                                       -------
ARNOLD PRESS                                                         3                                                       12,10,8
SIDE LATERAL                                                           3                                                        12,12,12
FRONT RAISE DB                                                      3                                                        12,12,12
OVER.....................
 This is your workout for next two days,now only legs are left...so we will do legs one more time and start the routine again from day one for a month.....thank you.
PLEASE LEAVE YOUR COMMENTS AND SUGGESTIONS..OR EMAIL US AT:-
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C.H.W.Routine Day 3:-Legs

Today is day three of complete hypertrophy routine and now its turn for legs.Before writing the workout,i
           would like to draw your attention to the benefits related to leg's training and some are as follows:-
1.Helps in the production of HGH(HUMAN GROWTH HARMONE).
2.Increased testosterone levels.
3.As a big muscle group helps in burning more calories.
4.Provides a strong base for upper body .
5.Helps in strengthening of core muscles.
6.I can write two pages about the benefits of leg training but time is precious and you for sure have less.
Workout:-Legs
EXERCISE                                                                    SETS                                                     REPS
FREE SQUATS(WARM-UP)                                         3                                                            20
SQUATS                                                                         4                                    12,10,8,6
DEADLIFT                                                                      3                                     12,10,8
LEG PRESS  MACHINE                                                 3                                       12,10,8
LEG CURL                                                                      3                                        12,10,8
LEG EXTN.                                                                     3                                        12,10,8
CALVES                                                                          3                                     20,20,20
FINISH..
You can also try doing stationary bike at moderate level for warm-up.
Posture should be correct otherwise can cause back pain.
Any queries related to workouts....?Email Us At:-gauravgulia09@gmail.com .or Join us at facebook:-
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thanks........Have a nice day..

Complete Hypertrophy For Size,Day 2

Today is 2nd day of hypertrophy workout routine and will do Back/Shoulders...
I am trying to make things as simple as i can but in case if you have any queries regarding this workout,you can email us :- gauravgulia09@gmail.com ....or you can use comment box below to ask your questions...

Here is workout for day 2
                                                   Back/Shoulders
EXERCISE                                                                SETS                                                  REPS
PULL-UPS                                                                  3                                                       10,10,10.
LAT PULL DOWN                                                     3                                                       12,10,8
BENT-OVER ROWING                                             3                                                        12,10,8
SINGLE ARM ROWING                                            3                                                        12,10,8
BARBELL MILITARY PRESS                                    3                                                        12,10,8
DUMBBELL PRESS(SEATED) SUPER SET WITH FRONT RAISE   3SETS FOR 12,10,8 REPS..
BARBELL SHRUGS SUPER SET WITH SIDE LATERAL 3 SETS FOR 12,10,8 REPS..
OVER....that's it for day two..
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Complete Hypertrophy Workout Routine For Gaining Size

After the completion of Strength Training for defined looks,This week i will post a complete hypertrophy
   workout routine for those who are looking for size of their muscles not defination.So,for 6 days i will post a
   workout routine based on double or triple body part split.And it will go like this:-
Day 1:-Chest/Arms
Day 2:-Back/Shoulders
Day 3:-Legs..
Day 4:-Day 1 and on and on...
Here is the workout for day 1:-CHEST/BICEPS/TRICEPS
EXERCISE                                                                  SETS                                                    REPS
FLAT BENCH PRESS                                                   4                                                    12,10,8,6
INCLINED BENCH PRESS                                          3                                                   12,10,8
INCLINED FLIES                                                          3                                                     15,12,10
PARALLEL BAR DIPS   SUPERSETTED WITH STANDING BARBELL CURLS    3 SETS 12,10,8
      REPS.
DB HAMMER CURLS SUPERSETTED WITH PULLY PUSH DOWN WITH ROPE  3 SETS 12,10,8
       REPS.
CLOSE GRIP PUSH-UPS WITH PREACHER CURLS 3 SETS 12,10,8 REPS.
That's it for day one.As you can see,on day one we are doing mix-ups of compound and isolation exercises
     for full development of muscles development.But at the second part of Chest/Arms we will do different
     exercises  to hit the muscles from every angle.
thanks....
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