There is probably nothing more important to an athlete than consuming water.

DR Susan Kleiner, renowned sports nutritionist, has described water as the most critical nutrient for growth, development and health. Indeed, water comprises:

• 45-70% of the entire body

• 76% of the brain

• 82% of the blood

• 90% of the lungs

Good hydration levels have been shown to greatly reduce the risk of developing urinary tract stones, various cancers and problems with the heart’s mitral valve.

In a sporting environment the very best case we can hope for when in a dehydrated state is a decrease in performance, at the very worst, severe illness and death.

Lisa Bauch, Uppercut Boxing Gym

Sparring and competition
Some boxers wish to take their class and individual training to the next level by sparring in a controlled environment. Uppercut offers members the opportunity to hone their skills through sparring based on the concept of "White Collar Boxing," created at Gleason's Boxing Gym in Brooklyn, N.Y. "White Collar Boxing" allows individuals to step in the ring to compete, often white-collar professionals, to try their skills in the ring.

Members who wish to become amateur or professional fighters may register and compete through Uppercut Gym or independent trainers. Uppercut's two full-sized rings allow the gym to hold Golden Gloves, and other amateur and pro boxing cards

Americas top 20 "fittest" cities

1. Washington, D.C.
2. Minneapolis-St. Paul
3. Denver
4. Boston
5. San Francisco
6. Seattle
7. Portland, Ore.
8. San Diego
9. Austin
10. Virginia Beach
11. Hartford, Conn.
12. Sacramento
13. San Jose
14. Cincinnati
16. Pittsburgh
17. Milwaukee
18. Buffalo, NY
19. Baltimore
20. Raleigh, NC

Some "ChickenTuna" for the soul.

Recently I came across a great little personal web site by a popular member of a bodybuilding web site. She goes by "ChickenTuna", I encourage both men & woman to check out her site. Rarely do I promote personal sites, however what appeals to AbFitt is her no nonsense, here it is, like it or not, this is what it takes attitude. I think you will find yourself admiring her fitness as well as examining your own dedication and goals. Good luck Miss Tuna! ( Visit her site by linking below in our picture section ) Here is a sample from her site below, enjoy.

Words I Don't Use, Here is a listed of some fitness related words that I don't use.

This word has been ruined by years of schemes and madness. It also implies a 'temporary' style of eating in most cases, so that doesn't apply to me. I eat right all the time, all year, and will keep on doing so for the rest of my life. When I am talking about eating, I call it 'eating' or 'food' and will not even use the term diet. That word is dead to me.

This word has the meaning of performing a computer function, to me. When I first started chatting with fitness people, they were all using the word 'macros' and I had no idea what they were talking about. The word is referring to 'macro nutrients' which are protein, carbs, and fats. New people just starting out love to go nuts with this word and over complicate the process of eating right. I will never be using the word 'macros'. When I am talking about protein, carbs, and fats,.. I will refer to them as protein, carbs, and fats.

This is a term used by professional body builders. It is a process where they gain a lot of weight and work out hard for a period of time in hopes of gaining big muscle mass, and then start to drop the weight to become lean in a process called cutting. I'm not a professional, and I don't' use any of the above methods. I keep it real simple and eat right and workout consistently all year long.

This word implies that something bad is being done by eating a delicious meal. Eating some crap is not a bad thing and nothing to be ashamed of. It just depends on what your goals are, where you want to be, and what you are willing to do to reach them.
I like being lean, so I don't eat any crap. If I occasionally want something good to eat, I will have a 'treat'. I am aware that eating a tons of treats will prevent me from being where I like to be fitness wise, so I always have that in mind. If your goal is to be lean, you'll probably want to go light on the treats as well.

Clean Eating
Out of all the words I am not using, this one has been the most contaminated of all. It has taken on a life of its own and basically has a different meaning to everyone.. People getting into fitness and eating right will constantly be asking... 'Is this clean?' 'Is that clean?' who knows... I have just completely eliminated all those questions from my life by referring to all the food I eat as "plain". If its not on my 'plain foods list', I don't eat it.

Do you need to eat all your food plain all the time to be fit and look great? No, not at all. Eating plain food all the time is how I stay lean and keep low body fat. I'm an extreme case, not many people are willing to eat plain food all the time. There are plenty of people who look incredible and they don't eat their food plain, they just eat basically healthy food, they watch their portions and make good choices. They aren't super lean, but they are looking amazing and very fit. It just depends where you want to be.

I can't stand when this word is used in regards to fitness. Try and pick up any product or service related to fitness without seeing this word, it's probably next to impossible. There are no secrets in fitness. All anyone can do to be fit is eat right and workout consistently.

more to come....Visit "ChickenTuna @

Intensity, the key to continued change in your body's composition.

Intensity! I define intensity in my training program as follows. Increased poundage's with each set. Little to no rest between sets. One set will include up to four exercises performed back to back with no rest, until all four exercises are complete. That is one set. Find new ways to increase your training intensity and the results will come.



I preach these training principles when it comes to my H.I.G.T program. I believe these five basic principles when applied correctly and accompanied with proper nutrition,supplementation & rest allow for drastic body composition change and huge gains in speed & strength.
1. INTENSITY...without it you're spinning your wheels, achieve it with heavy weights and little to no rest between exercises.
2. GROUPING...pairing two or more muscle groups during training, remember functional fitness. Muscle contraction is a team effort. Single joint movements are limiting your results.
3. RECRUITMENT..this program was developed to recruit as many fast twitch muscle fibers as possible. These are the fibers responsible for a lean sculpted physique.
4. NO REST.. I should say limited amounts of rest. traditional weight training limits overall growth in trained individuals. Limited to no rest between exercises forces the body to recruit more muscle fibers to handle the increased demands put on the body.
5. UNCONVENTIONAL IS CONVENTIONAL.. Training in this matter puts a huge demand on your heart & lungs, forcing more blood flow and rapid use of oxygen in time resulting in better cardiovascular fitness without endless hours on the treadmill.

These fundamental principles have been tested and proven to work. I began training and developing H.I.G.T in 2004 with the help of some of this country's fittest USFS smoke jumpers.. the deserts of Nevada. I have tweaked it to what it is today. You don't have to agree with these principles I only ask you to ask yourself this, "If there is a better more efficient way of training, that will drastically sculpt your body with tons of lean muscle tissue and turn your body into a fat incinerating machine, with a metabolism that operates full throttle, can you afford to NOT give it a try?
Your body, your health, your choice.

Richard Seymour

Richard Seymour's / Fit School...Lean for life with 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 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, is what I teach & how I live. What about you? It's all her at AbFitt.

Media Promotions teams up with Absolute Entertainment offering the best in"Ladies night out" showcases. .

Two powerhouses in the entertainment world have joined forces to bring the nightclubs some of the best in "ladies" night out showcases. The men of Texas, International calender men, Absolute Male, "Chippendale's" & The Men Of Playgirl are some of the nations top acts. These shows can now be booked exclusively through Media Promotions & Absolute Entertainment Presents....

Log onto for more information and show schedules as well as booking information.

Marquez returns to action

This Saturday, Marquez (37-5, 33 KOs) will stage his long-awaited return to the ring. Going up against Jose Francisco Mendoza (21-2-2, 17 KOs), of Bogota, Colombia, Marquez will end the longest layoff of one year, two months, and 22 days, in case you were counting-and step back into the championship picture in a 12-round WBC super bantamweight title eliminator

Monday morning news..Good-for-You Foods

Pork: Lean cuts (tenderloin, boneless loin chops) compare favorably with skinless chicken. So, if your family is crying "fowl," vary the menu with these healthy cuts of pork.
Related recipe: Pork Tenderloin with Dijon-Fennel Rub and Sweet-Potato Fries

Salmon: Yes, half of its calories come from fat, but it's the heart-healthy omega-3 type (often called fish oil). Some studies indicate omega-3 fats reduce the likelihood of ( blood ) clots that can lead to heart attacks or stroke.
Related recipe: Five-Spice Salmon

Eggs: One large egg is a significant source of a number of good for you nutrients and minerals, and contains only 75 calories and 5 grams of fat. Moreover, most of this fat is the healthy, unsaturated variety. (Eggs are high in cholesterol, but the chief villain in raising blood-cholesterol levels is not the cholesterol in our food, but in saturated fats.) Also, egg yolks are rich in the pigment zeaxanthin, which seems to help protect eyes from macular degeneration, a leading cause of blindness in people older than 65.
Related recipe: Asparagus Omelet

Chicken thighs: They are higher in fat and calories than breasts, but as long as you remove the skin and any excess fat, economical thighs fit into a good-for-you foods category. They also provide 25 percent more iron and more than twice as much zinc as the same amount of breast meat.
Related recipe: Country Chicken

Frozen/canned fruits and vegetables: We agree that fresh, locally grown produce can't be beat, but frozen and canned fruits and vegetables compare favorably (in terms of nutritional foods, providing an array of vitamins, minerals and phytochemicals, as well as fiber.
Related recipe: Frozen Fruit Yogurt

Beef tenderloin steaks: Ounce for ounce, this tender cut has about the same calorie and fat content as skinless chicken thighs. The key is portion size. At home, count a 3/4-inch-thick steak (about 3 1/2 ounces) as a single serving. At steak houses, order the petit filet mignon.
Related recipe: Steak with Mushroom Sauce

Richard Seymour's Fit School / Women's Weight Training Myth'

Women's Weight Training Myth's

#1 -Weight training makes you bulky and masculine.
Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. Unfortunately, the image that may come to your mind is that of professional female bodybuilders. Most of these women, unfortunately, use anabolic steroids (synthetic testosterone) along with other drugs in order to achieve that lean muscular look. In addition, most also have good genetics coupled with an unbelievable work ethic that enable them to gain muscle quickly when they spend hours in the gym lifting very heavy weights. Believe me when I say that they do not look like that by accident. Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.

#2 - Exercise increases your chest size.
Sorry girls. Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease. Weight training does increase the size of the back, so this misconception probably comes from confusing an increase in back size with an increase in cup size. The only way to increase your breast size is by gaining fat or getting breast implants.

#3 - Weight training makes you stiff and musclebound.
If you perform all exercises through their full range of motion, flexibility will increase. Exercises like flyes, stiff-legged deadlifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Myth #4 - If you stop weight training your muscles turn into fat.
This is like saying that gold can turn into brass. Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the clean eating habit as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower amounts of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.

Myth #5 - Weight training turns fat into muscle.
More alchemy. This is the equivalent of saying that you can turn any metal into gold; don't we wish! The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobics and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.

Women's Weight Training Myth #6 - As long as you exercise you can eat anything that you want.
How I wish this were true also! However, this could not be further from the truth. Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. This myth may have been created by people with such high metabolic rates (hardgainers) that no matter how much they eat or what they eat, they rarely meet or exceed the amount of calories that they burn in one day unless they put their mind to doing so. Therefore, their weight either remains stable or goes down. If you are confused about nutrition, please read Nutrition Basics.

Myth #7 - Women only need to do cardio and if they decide to lift weights, they should be very light.
First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. 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.

Women Should Train Hard
I have trained with girls (my wife in particular) that train as hard as I do and they look nothing but feminine. If you want to look great, don't be afraid to pick up the weights and lift heavy, fast & train the whole body!

Symptoms of overtraining

Fatigue is one of the earliest symptoms of overtraining. Some experts call the earliest symptoms, those that resolve quickly if you just decrease the workout intensity on every third or fourth day, overreaching rather than overtraining.

If you continue overreaching without recovery, you may experience some of these symptoms of overtraining:

Decreased appetite
Restless sleep
Loss of sexual desire
More aches and pains
Declining athletic performance
In the more severe form of the overtraining syndrome, the following can occur:

Menstrual irregularities in women
More significant sleep problems
Prolonged muscle soreness
Markedly diminished athletic performance

The Ultimate Salad

The right ingredients can turn a little tossed salad into a 90 mph fastball of fitness. Here’s how to maximize the muscle in your next meal.

If a colorful diet is a healthy one, it’s easy to see why the rainbow below is a potential lifesaver. Sure, Centrum is fine in a pinch, but the best way to get your essential vitamins and antioxidants is straight from the source. A recent study conducted by the Louisiana State University School of Public health found that men who eat a salad a day are more likely to get their recommended daily intake of many essential nutrients. What’s more, the study authors note that men who eat more than 60 grams of vegetables a day increase their life span by two years. This nutrient-filled smorgasbord is not only great for you, but it will also leave you feeling as if you’ve eaten a real meal. Learn more about this healthy choice by referencing the chart below and by selecting the ingredients below.

1. Spinach

2. Broccoli

3. Red Kidney Beans

4. Yellow Bell Peppers

5. Swiss Cheese

6. Carrots

7. EVOO and Balsamic Vinegar

8. Sunflower Seeds and Flaxseeds

9. Almonds

10. Tomatoes

11. Chunk Light Tuna

12. Red-Leaf Lettuce

The Diego Corrales Foundation: a Championship Charity. "Please click on title "

3 Top Food Additives you must Avoid

1. Sodium nitrite
The list of the 12 most dangerous additives to red flag—until we know more—includes the preservative sodium nitrite, used to preserve, color, and flavor meat products. Sodium nitrite is commonly added to bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef to stabilize the red color and add flavor. The preservative prevents growth of bacteria, but studies have linked eating it to various types of cancer. This would be at the top of my list of additives to cut from my diet. Under certain high-temperature cooking conditions such as grilling, it transforms into a reactive compound that has been shown to promote cancer

2. BHA and BHT
Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are additional additives to red flag. They are antioxidants used to preserve common household foods by preventing them from oxidizing. Both keep fats and oils from going rancid and are found in cereals, chewing gum, potato chips, and vegetable oils, but there is concern that they may cause cancer. The structure of BHA and BHT will change during this process [of preserving food], and may form a compound that reacts in the body. BHA and BHT are not stable or inert. They're not just hanging out and being excreted by the body. They are obviously not added for the purpose of giving people cancer, but for some people, some of the time, there may be that risk.

3. Trans fats
Trans fat makes it onto our dirty dozen list because eating too much of it leads to heart disease. "Trans fats are proven to cause heart disease, and make conditions perfect for stroke, heart attack, kidney failure, and limb loss due to vascular disease. It would be wonderful if they could be banned. Manufacturers have modified product ingredients lists to reduce the amount of trans fats, and are required to label trans fats amounts, but restaurant food, especially fast food chains, still serve foods laden with trans fats. Experts recommend we consume no more than two grams of trans fat per day, an amount easily accounted for if you eat meat and dairy.

Richard Seymour's / Fit school

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!

Dawson, Still Champion!

In a contractually obligated rematch, unbeaten IBF/IBO light heavyweight champion Chad Dawson (28-0, 17 KOs) again won a twelve round unanimous decision over former champion Antonio Tarver (27-6, 19 KOs) on Saturday night at the Hard Rock Hotel & Casino in Las Vegas. Although more competitive than their first fight, Dawson again outworked the determined 40-year-old Tarver to win by scores of 116-112, 117-111, 117-111.

Old science:long & slow.New science: Fast & heavy to build muscle and tourch fat!

People are amazed at how many exercises I perform in a typical 50 min workout. Whole body, multi set multi exercise group training, is my preferred method for a strong lean body for life. AbFitt and H.I.G.T.....The future of fitness.


This time around, Tarver & Dawson will let hands do the talking

Last time Antonio Tarver and Chad Dawson prepared to toe the scratch in the squared circle, fight fans were treated (or subjected) to weeks of pre-fight verbal banter.

There was so much smack talk, the war in the ring couldn’t possibly (and didn’t) live up to the preceding war of words.

This time around, however, Tarver and Dawson have put a lid on the trash talk.

At today’s final presser, held at the Hard Rock Hotel & Casino’s The Joint arena, in Las Vegas, neither fighter went beyond the prediction of a victory.

On Saturday, Dawson (27-0, 17 KOs), having won a lopsided unanimous decision in the first fight, will defend his IBF and IBO light-heavyweight straps against Tarver (27-5, 19 KOs) in a rematch. The fight, promoted by Gary Shaw Productions, will be televised on HBO from the Hard Rock Hotel & Casino in Las Vegas.


While one could make the argument for Antonio Tarver having a great deal of difficulty when he faces Chad Dawson for the second time Saturday May 9th, Tarver has been in this position before. Three times. And in each rematch, it was Tarver who left the ring with a win.

If you've blown off weight training for fear of bulking up, you're missing out on the fastest fat-burning method known to woman.

Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more iron. Not in your diet—in your hands. According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. What you don't know: When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea. Need more convincing? Read on for more solid reasons why you should build flex time into your day.

Torch Calories 24/7

Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.

What's more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).
There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.

Ask yourself, "do I have what it takes"?

Drive, faith & the ability to pick yourself up when no one else will. Being able to smile when others around you tell you, "you cant get it done". Goals, focus, tunnel vision, the want inside to so badly get what is yours. Traits of a successful person, in sport & in life. Go be the best person you can today! Be the best everyday!

Build a hard core with this deceptively simple exercise

It's hard to believe the plank could provide such a great workout—until you try it. Keith Scott, A.T.C., C.S.C.S., a strength coach in Medford, N.J., recommends conquering the plank before attempting any heavy weight exercise.

Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.

"The plank helps develop strength in the core, shoulders, arms, and glutes,"
says Scott, making it a great prerequisite for lifting heavy weights or playing intense sports. Even though you aren't moving or lifting weight, you have to constantly squeeze your abs to hold the position—most people can't last 30 seconds on their first attempt.

Pacquiao annihilates Hatton! Mayweather Sr.... what the f!@k.

After watching Ricky Hatton look amateurish with no head movement, no defense and no jab, I have to wonder what the hell did Floyd Mayweather Sr teach him the past 12 weeks in training camp? Ricky looked awful in being blasted within two rounds. Mayweather spent so much time mugging for HBO's 24/7 cameras, he clearly forgot to do his job. As a former fighter my heart goes out to Ricky & his family after that devastating knockout, however you get what you pay for Ricky and Mayweather Sr. is clearly a hustler and shouldn't be licensed as a boxing trainer in any state. Good luck my man!