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Allentown boxing club

My friend & former training partner Luis Melendez, former professional fighter & current trainer, has opened the new Allentown boxing club.402 Ridge AVE. in Allentown, Pa 18103. The corner of Ridge and Gordon st.

Luis also has a fighter fighting in Atlantic city NJ on the under card of the Hector "Macho' Camacho vs Jory "Boy" Campas May the 9th at the Taj Mahal. Good luck Jorge. Contact for more info on the gym.

Are you ready for the future of fitness training?

The mission of AbFitt is to provide information & environment where athletes and individuals can learn to train and recover to achieve their dreams, not just their potential. I will assist you to maximize your health and guide you to reach beyond your ability in developing a life-long love for fitness and wellness.

My mission is to provide each individual/athlete with all of the necessary physical and mental tools they require to perform at peak levels, maintain a lean muscular body. To do this, I employ a comprehensive, unique and scientifically proven approach to developing success called ( H.I.G.T ) high intensity group training. Learning to train in this fashion starts with a thorough education, consisting of various insight into flexibility, functional movement, strength, power and performance all found here on the pages of Abfitt, because I know there is far more to developing and insuring continued whole body fitness & health success than just running and jumping.


Richard Seymour's......AbFitt

Get health and nutritional information on topics such as healthy eating and picking the right foods. Learn how to eat for your type of training or sport, also learn how to maintain a well balanced way of eating & supplementing. How you eat & train affects your health so why not use AbFitt to find a way to build balance into your eating and training programs. Look the days of old school lifting and nutritional strategies are just that, old school. The science behind human health and fitness training to achieve a body that is lean & muscular and functioning at peak condition is what I am after. Are you? It's all her at AbFitt.

A KNOCKOUT WORKOUT: High-intensity boxing training is becoming a popular way for women to keep in shape.

Mary-pier Gaudet (guest model)

The fitness community ( weight lifters, runners, cross trainers ) have finally come to realize that boxing for fitness and training like a pro fighter is an incredible workout, for cross-training and general fitness. It challenges the aerobic and anaerobic systems. It improves body strength, burns fat and increases muscle leanness. It develops speed reflexes & hand eye coordination.

Boxing can be done safely and without injury. It's challenging, exciting and helps with mental toughness. Boxing for Fitness with AbFitt and Richard Seymour's Fight/School can be the change your body & mind may need.

Why is Boxing for Fitness So Hot Right Now?

Get in the best mental and physical shape of your life
Learn the conditioning secrets of boxers, who are among the best conditioned athletes
Strengthen your "core" to cross-train for other sports
Learn self defense
Improve self-esteem and self-confidence!
Have fun and get away from generic workout programs
Do something different from the everyday
Train in the great atmosphere of a true boxing gym, the smells, the sounds & the people are the some of the toughest, friendliest well rounded bunch you will meet.


Froch defeats Taylor with last second knockout

Carl Froch produced a comeback for the ages to retain his WBC Super-middleweight title with a last-round stoppage of former undisputed middleweight champion Jermain Taylor in Connecticut on Saturday night.

Englishman Froch got off the canvas in the third round and looked to have been outpointed over the following rounds, trailing on two of the three judge's scorecards by 106-102 before launching a spectacular all-out assault on the American in the 12th round.

That was when he first knocked the former middleweight kingpin to the canvas with Taylor beating the count by the narrowest of margins and Froch then unleashed another barrage of furious punches that forced referee Michael Ortega to stop the fight with 14 seconds of the contest remaining.

Bring Sexy Back!!

Since the dawn of mankind, humans have needed the back muscles for bending, lifting and carrying objects. Whether a person is picking up a baby or a barbell, the back muscles are vital part of our existence.

The back has to be strong – so why not make it look good in the process?

Back Muscles
The back has three major muscle groups: the latissiumus dorsi, trapezius and the spinal erectors. Each muscle group gives the back certain aesthetically pleasing characteristics.

The latissiums dorsi, more commonly known as the lats, performs many functions. These triangle-shaped muscles begin along the spine and extend from the shoulder to the waist. The lats rotate and lower the arm, as well as pull the shoulder backwards.

The lats have the biggest surface area of any muscle in the body, providing width to the back. This aspect helps give the upper body the “V” shape from the shoulders to the waist. Lat pulldowns, pullups and upper back rows give the back muscles width, thickness and definition.

Richard Seymour's/Lean for life...

Plyometric Training For Leg Explosiveness

While plyometric training is also used for the upper body, the legs are where the real action is. By using plyometric training you are able to improve jumping ability, acceleration/deceleration, agility as well as decreasing the chances of injury resulting from explosive movements.

When designing a plyometric program for leg explosiveness there are a number of variables that need to be included.

Intensity - will depend on the level of experience with plyometric training. It is recommended that you gradually build up the intensity over time as you become more experienced. Plyometric training is very stressful on the legs and care should be taken not to go too hard too early

Frequency - recovery time is essential after plyometric training. 2 session per week would be the most recommended for the majority of people.

Volume - this is usually measured by the number of foot contacts with the ground e.g 10 depth jumps. Volume level will depend on previous training.

Progression - as with all other forms of training, the variables need to be adjusted regularly to ensure that the body is continually being worked harder so that gains are made.

Chad Dawson is confident he'll beat Antonio Tarver again in their rematch on May 9.

Top light heavyweight champion “Bad” Chad Dawson (27-0, 17 KOs) hosted an open media workout at Johnny Tocco’s Gym in Las Vegas this afternoon for his May 9th rematch showdown with Antonio Tarver (27-5, 19 KOs) televised on HBO.


FACT: There's a window of about 30-60 minutes after a workout when your body is most receptive to nutrients. This, simply put, is the single-most anabolic time period of the day. Miss this opportunity and you're spinning your wheels. Refuel and rebuild your body with quality whey protein (25-35 grams), creatine (5 grams), amino acids (branched chain), and carbs (70 grams).

FACT: Skipping rope at about 80% mhr for about 10 min. Will burn the same amount of calories as running for 30 min.

FACT: Muscle hypertrophy requires muscle tension, anabolic hormones and growth factors, calories, amino acids, and rest between training. Miss any of these factors and results will elude you.

Train smart!

fitness news

What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life.

Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions. Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life.

The list of health benefits is impressive, and the requirements are relatively simple -- just do it.

Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity done throughout the day.

Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits.

Williams spoils Winky's night

WINKY WRIGHT'S comeback ended in defeat on Saturday night as Paul Williams picked up a unanimous decision in Las Vegas.
Wright, who had not boxed for nearly two years, was regularly beaten to the punch by his younger opponent.

And the veteran was quick to admit he could not find an answer to the 27-year-old's impressive display.

Wright, 37, said: "I just couldn't get my punches off.

"He was very tall and awkward with really long arms.

"He threw a lot of punches and they were coming from all different directions — I didn't know how to dodge them.

"I've had a long lay-off but I still felt this was a great fight."

Williams, a former WBO welterweight champion, said: "I expected Winky to throw big shots and he did.

"We went 12 hard rounds but I anticipated it was going to be a tough fight.

"I would have loved to knock him out."


In any arm workout routine, you will need to include exercises to work your biceps.

Your bicep workout routine can be done in conjunction with your tricep workout routine if you like. This will result in your arms feeling particularly pumped afterwards! My suggestion is to do them both together for a few months, then for variation, change your routine so that you perform them on different days. Here are my two favorite bicep exercises.

The Barbell Curl

Stand straight, holding the barbell with a supinated (under-hand) grip at about shoulder width.
Keeping your elbows at locked at your sides, slowly lift the bar until its under your chin.
Slowly lower the weight back.
Repeat steps 2 & 3 until you've repeated the desired number of reps

Close Grip Chin Ups (Supinated grip)

Hang from the chin up bar with your hands in a supinated grip (facing your body) and slightly narrower than your shoulders. Your feet should not be touching the ground.
Slowly pull your body up until your chin is above the bar.
Slowly lower yourself back to the starting position.
Repeat steps 2 & 3 until you've repeated the desired number of reps

Imagine the body you have always dreamed get it , just pick up some weights!

Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change. Ladies train with weights hard and fast to achieve the body you want.

Katsidis set to seize title bout chance

Australian boxer Michael Katsidis has promised to go up a notch when he takes on Jesus `El Matador' Chavez in Austin, Texas on Sunday (AEDT) with a world title fight at stake.

The winner becomes mandatory contender to Mexico's WBO lightweight world champion Juan Manuel Marquez.

Queenslander Katsidis, 28, ranked No.2 by the WBO, needs a victory to re-establish his place among the major fighters in the talent-packed division.

The former WBO interim lightweight world champion has the perfect showcase to reignite his career in the US after suffering his only professional losses there last year to former world champions Juan Diaz and Joel Casamayor.