Miguel Cotto's training diary

Cotto: "I am a more mature fighter".........both on a personal and professional level -- for his Nov. 14 clash with Manny Pacquiao. Cotto offers intimate details of his training camp in Tampa Bay, Fla., and opens the doors to his gym for a look at his intense daily routine.........By Miguel Cotto

I am training very hard. The camp's going great. We are only three weeks away, or about 19 days away from the fight. What I do basically is run, I run a lot in the morning and then I rest. I train in the afternoon and then I rest again. On Tuesdays and Fridays I have a massage session. The rest of the time is about resting and trying to have a good time in the house.


We rented a house -- a big house -- and that's where we're staying. The gym that we go to is about 10 minutes away from the house.

My team consists of Joe Santiago, Brian Pérez, my father Miguel Cotto, my mother and no one else. My family and my kids have come to see me on two occasions, and now I won't see them until the day of the fight, when I will meet them in Las Vegas.


We rest all day Sunday and train from Monday through Saturday. When we have a chance, we all go out together. We visit the malls, the movie theaters. I was unable to watch the [Argentinian soccer derby] River versus Boca game last Sunday, but I always follow River [Cotto has become a fan through his trainer, Miguel Díaz, and River's fan club in Puerto Rico. Miguel has worn River Plate's jersey in the ring prior to many of his fights]. But I spend all my time practically between the gym and the house.

I chose Tampa because we trained here for the fight against [Joshua] Clottey, our last fight. We really liked it here, and that's why we're back. The weather is practically the same as in Puerto Rico. This is one of the reasons why we chose Tampa.

Many years ago I fought in Tampa in the pre-Olympic tournament. That was 10 years ago. Now, I am a more mature fighter, a fighter that has completely changed his style since his amateur days to my current professional days. I have changed a lot; I have grown, I have gained a lot of maturity, and I have established myself as a person. Those are the main changes that I've seen in me.

Miguel Cotto will fight Manny Pacquiao on Nov. 14.

"Twenty thing's you need to know about Harry Joe Yorgey"

"Twenty thing's you need to know about Harry Joe Yorgey"

Interview done October,25Th, 2009

1) What is the current mood of your training camp about two weeks away from fight night?

Yorgey: Extremely positive and upbeat. We are just about finished sparring so staying sharp and making weight are what we focus on from here on out.




2) Can you take us through a day of training.

Yorgey: Training can vary depending on the day and goals we set in the morning. Here is one of my typical routines:

3-5 mile distance run
sprints
gym training of either 3, 6, 18, or 24 minute straight rounds of each activity(shadow box, hit the mitts, speed bag, heavy bag)
strength & conditioning(flipping 400lb tires, sledge hammer seat-ups, speed push-ups, 1,000 punches in 3 minute rounds)



3) Boxing is guilty of hanging on to some out dated training routines, can you tell us if you incorporate any training that some would consider outside the traditional ways of preparing for a fight?

Yorgey: We hit the big tires with a 20 lb baseball bat to increase torque for both my wrists and punches.




4) Do you feel weight training has a part in boxing? Do you train with weights when preparing for a fight?

Yorgey: Yes. My camp focuses on high reps with all light weight. For example, we will do sets of 100 curls with 20lb weights or 100lbs on bench press at 21 reps with little or no rest in between sets when switching activity.



5) What is your impression of Alfredo Angulo? What do you think it takes to beat him?

Yorgey: He's tough fighter that tries to run guys out of ring with constant pressure. I just need to stick to the game plan, as keeping him turning. The keys for me are outboxing him and sticking to the body.



6) Heart or skill? Some fighters have a huge heart and lack skill like Jessie "james" Hughes. He had the heart of 3 men, Some fighters have plenty of skill but can't take a punch. What is more important in a fighter, heart or skill?

Yorgey: First of all, each and every fighter has heart to step into the ring. You can have all the guts in the world but skill will overtake that any day of the week. However, being in top physical shape can compensate for lack of skill and can lead to victory, as fighting consistently from round 1 until the end is critical.



7) Some boxing fans outside of PA may not realize how you give of yourself to the community (Forman mills event, children Baptist service & Joey Tomchick) Why is it important to you to give back to your community and individuals by making special appearances?

Yorgey: Even though I'm on TV fights and the fame is really picking up, I will never lose my desire to help others out, as that is what I'm all about. God has graced me with this talent, which has led to the opportunity to do just that. Its not all about making money, but rather using my talent as a platform to encourage others to make the right choices and always strive to make your dreams a reality. Boxing or not, I would still be helping people in some way, shape or form.


8) Your best punch?

Yorgey: Contrary to popular belief, its my jab. Its fast and hard and will be on display come Nov 7Th. I have knocked guys out using both hands with uppercuts and hooks, which makes it hard for folks to believe its my jab.



9) Describe your boxing style.

Yorgey: I'm definitely a boxer/puncher who is very smart inside the ring and can adapt to any style. I have been told that I'm like a trainer in the ring and that my boxing smarts are second to none.


10) Harry Joe Yorgey vs ?, would be your dream fight? Me personally, I would like to see you get a crack at sergio martinez.

Yorgey: It would be Oscar De La Hoya but he retired before I made my way to him. I only want to fight guys ranked top 10 in the world from here on out.



11) Tell us about the team you surround yourself with.

Yorgey: My camp consists of Jack and John Loew, John Hutter and my terrific cut-man Sid. They are all 100% committed to me both in and out of the gym. They have tons of experience and I feel really comfortable training with them.
Banner Promotions is also a huge part of my success over the past few years, as CEO Artie Pellulo is also personal friend of mine whom I share a great relationship. I wouldn't have it any other way, as this is third TV fight since signing with them, which gives me the opportunity to shine in the spotlight.



12) To this point in your career what was you toughest fight and what stands out to you about it?

Yorgey: Back in 2004, I fought a guy at the Blue Horizon who broke my jaw in two places in the first round. I couldn't even make a fist and had to slap my way to victory by dancing around and picking my spots. Just like back then, I still refuse to lose, as the warrior inside of me takes over in the ring during every fight.




13) Can you tell us who your sparring with in preparation for Alfred Angulo.

Yorgey: I have sparred with a variety of sparring partners with contrasting styles, including both veterans and younger guys. Our main focus is working on strategy with guys who fight just like him, coming forward and trying to will their way to victory.



14) Without giving too much away how do you deal with Alfred Angulo's stalking style? He reminds me a bit of Australian brawler Jeff Fenech, his defense is his offense and a tremendous punch out put.

Yorgey:I plan on neutralizing him with movement & and a steady dose of hard peppered jabs. I will do my best to show different angles and just adapt to the situation. Look, he's never fought me and never got hit by by me, so only time will tell what will happen. Without giving away my fight strategy, just know that I plan on landing several clean shots. It should be a great fight considering the clash of our styles.



15) Advice you would give young fighters?

Yorgey: Stay in the gym and only take 2 weeks off max after each fight. If and when you turn professional, be sure not not let somebody else run your career, as your the guy taking punches and getting in that ring. All decisions should be made together with your full team, and everyone should in agreement to do what is best for your career.



16) What does Harry do when not training?

Yorgey: I golf, coach youth football, train all types of fighters at the Renzo Gracie PA Academy in Hatfield. But most importantly, I spend time with family and kids.



17) As a huge dog lover myself and owner of two boxers and a pit bull terrier, I couldn't help notice on your web site your dog. American bulldog?

Yorgey: That was my dog Hagler, named after my favorite boxer, who died a few years ago. Since then, I had a Shepherd who died tragically but now I have a big old female Mastiff named Lexi. I love dogs and plan on getting another one soon.



18) Harry what's your weight between fights?

Yorgey: 168lbs



19) How is your weight 15 days out?

Yorgey: About 5-6 lbs higher at 159-160, but during camp we shed two pounds a week. I just started a new nutritional program called 8 weeks out, which focuses on muscle endurance, strength and conditioning. Its my first camp using it and my energy levels are at an all time high. I highly recommend checking it out.



20) Harry, tons of your fans are heading up to Hartford for this fight...any shout outs?

Yorgey: I am always happy and grateful to have the best fans in the world. The crowd in CT will sway towards me if there to see me, as was the case in TN during my Aug 2008 bout. I would like to send a big Thank-You to everyone, and rest assure that I will put 1000% into all my fights. My fans notoriously overtake the other fans in the arena, just like I overtake the opponent. Please continue to support and follow me on my website, HarryYorgey.net, as I love hearing feedback, interacting, and being visible in the community.

Harry the best of luck to you, your team and your family. Thanks for taking the time out.


Richard-
(Note) WORLD CHAMPIONSHIP BOXING: CHAD DAWSON VS. GLEN JOHNSON II AND ALFREDO ANGULO VS. HARRY JOE YORGEY is presented live on HBO, SATURDAY, NOVEMBER 7 (9:30 p.m. ET/ 6:30 p.m. PT) from the XL Center in Hartford, CT.

Bigger, Better, Faster. Five elements of a rounded training routine

Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Use the five primary elements of fitness training to create a balanced routine.

1. Aerobic fitness

Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body.

2. Muscular fitness

Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.

Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training.

3. Stretching

Most aerobic and strength training activities cause your muscles to contract and flex. For balance in your fitness training program, it's important to stretch those muscles, too. Stretching improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress.

4. Core stability

The muscles in your abdomen, lower back and pelvis—known as your core muscles—help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.

5. Balance training

You can be strong, flexible and aerobically fit, yet still have poor balance. Training can help you maintain and improve balance. This is important since balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.

Cover all five elements

Whether you create your own fitness, boxing or weight training program or enlist the help of a personal trainer, make aerobic fitness, muscular fitness, stretching, core exercise and balance training part of your overall exercise plan. It isn't necessary to fit each of the five elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life.

Six-time world champion pound-for-pound king

Six-time world champion pound-for-pound king Manny “Pacman” Pacquiao worked out Monday with chief trainer Freddie Roach at the Wildcard Boxing Club in Hollywood during his first day training since arriving in the United States on Saturday. Pacquiao is preparing for his upcoming “FIREPOWER” welterweight championship fight against three-time world champion and the pride of Puerto Rico Miguel Cotto. Pacquiao vs Cotto is promoted by Top Rank, in association with MP Promotions, Cotto Promotions, MGM Grand and Tecate, and will take place November 14 at the sold out MGM Grand in Las Vegas. It will also be available on pay per view.

5 Super Foods for Athletes

Oatmeal
Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it's packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy.

Quick & Healthy: Mix plain oatmeal with milk and add a handful of nuts or seeds and dried or fresh fruit. Toss it in the microwave and cool off with a splash of milk before eating.


Yogurt
Yogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue.

Quick & Healthy: Sweeten plain yogurt with your favorite fruit and top with nuts and seeds for a quick snack before or after your workout.


Blueberries
This miniature super fruit is chock-a-block full of nutrients and is the star of the show when it comes to antioxidant properties. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.

Quick & Healthy: Blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition.


Sweet Potatoes
Sweet Potatoes may not be your typical vegetable of choice for dinner, but you might want to start making these nutrient-dense super foods a staple after you hear what they has to offer. Sweet potatoes contain more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of Vitamin C and one of the only fat-free sources of Vitamin E. Of course, Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. Last, but not least, sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout.

Quick & Healthy: Bake, grill or microwave these nutritious super foods. My favorite way to prepare them is by making sweet potato fries. To do this, cut them in to thin slices, place on a baking sheet, drizzle with a little bit of olive oil and garlic and roast them in the oven.


Salmon
Salmon is a source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis. It's no wonder salmon and other fatty fish have been touted as super foods!

Quick & Healthy: Consider fish a healthy fast food that can be a beneficial addition to your meal in just 10-15 minutes by poaching, baking, grilling or microwaving it with your favorite herb. Add canned salmon to your sandwich or salad for a nutrient dense recovery meal.

Using the heavy bag to increase punching power

With the advent of sophisticated training devices, and methods to achieve amazing results in minimal time, the fitness industry is increasingly veering away from many tried and tested ways to improve health and fitness.

One piece of equipment that has become almost legendary in its shaping of champions, and the results in physical fitness it has achieved for many an average person, is the heavy bag.

The heavy bag is a stuffed bag made of leather or vinyl, which weighs between 40 and 100 pounds, and is used primarily among boxers for building punching power and improving boxing technique. Hitting the heavy bag is physically demanding and a true test of strength and stamina.

For a relatively simple piece of equipment, it delivers many amazing benefits. Whether it be a full-body workout, sharpened self defense skills, or a defined, muscular body, the heavy bag is a valuable addition to any home, or commercial gym setting.

How does one use the heavy bag and what are its benefits? Why might the heavy bag be a useful addition to your training plan? Read on to find out.
1. Improve Aerobic Fitness.
Training on the heavy bag at the right intensity, will greatly tax the cardio respiratory system

2. Improve Power.
The heavy bag was actually designed for boxers to enhance their punching power. It allows for the perfect opportunity to focus on using as many muscles as possible, to ensure a punch is thrown with perfect technique, and with the greatest possible force.Main muscles worked on the heavy bag include the shoulders, arms, back, chest and waist. Legs are also used in the process of punching the bag, to generate power through the upper body. Straight punches, such as the right cross and jab, will help to develop power through the shoulders and chest, while uppercuts and hooks will utilize the back and arms to a greater extent.

3. Improve Coordination, & Core Stability.
Circling the heavy bag and throwing off combinations of punches will help with coordination.

4. Improve Boxing Technique.
Obviously, hitting the heavy bag will improve boxing technique, provided all punches, and body-movements, are performed correctly. The idea is to keep everything tight, while remaining relaxed and ready to react.
Elbows in and hands up, while continually moving, is the basic approach to hitting the heavy bag. Of course, the punches will be all the more sharper and powerful if one is relaxed, and in the correct stance.


5. Improve Body Shape.
I have personally witnessed an improvement in terms of shoulder, biceps and back detail, as a result of heavy bag training. Although hitting the heavy bag does not equate to a pure bodybuilding workout - as would weight-training - it does provide an excellent way in which to add detail and strip body-fat.
Adding detail in the form of greater cuts and a certain hardness, and stripping body-fat to reveal the underlying muscles, will enhance anyone's physique.

For the amount of work many boxers do - particularly in the pro ranks - many of these athletes do seem to hold an impressive degree of muscle size. For those wanting to improve general health, while preserving their muscle gains, I would suggest a heavy bag workout along with your weight training.

Boxers need to train with Weights.

Despite the research and advancements in science, for a long time, many boxers refused to train with weights. In the last decade, however, the United States Amateur Boxing Association and boxing professionals have taken note of the progress that European boxers have made with weight training. Now most well known professional fighters regularly workout with weights. After all, in a match where two fighters are equally skilled, the stronger fighter will win.

Not too long ago, it was thought that weight training would make a boxer slower, less flexible, and more prone to fatigue. Many also considered weights to be an unnecessary addition to a boxer's already grueling physical schedule. But in recent years, science has shown that a properly designed weight routine will increase boxers' speed, flexibility, and endurance, and is an integral part of bout preparation


THE BASICS
A boxer should train with weights two to three times a week. Any more than that, and the weight training could interfere with the sport-specific training - sparring, bag work, cardio - and a strong fighter without properly developed skill is no fighter at all. It's also important to avoid weight training on sparring days, as you'll need you're strength in the ring to develop your skill. It's recommended too, that boxers halt their weight training at least one week before a bout. Save your strength for the fight.

THE STYLE
Boxing workouts should differ from other types of weight training because strength and power - or "explosiveness" - are what the boxer aims to develop. With that in mind, as you train, remember to use quick, explosive movements during all the exercises. If your speed is top-notch, but you need to develop more strength, do lower reps with higher weight - work in the 4-8 rep range. If your strength is good, and you want to maintain it while adding some speed, work in the 8-12 rep range with moderate weight.

Also, remember that a boxer's training, unlike that of the bodybuilder, is for the purpose of function, not size. Therefore, stay aware of your body weight. You don't want to put on so much muscle that you out-size your weight class. This workout is designed to keep function the priority, by utilizing compound power movements. Try it out, and you'll fight better, guaranteed.
Barbell Snatches
Dumbbell Bench Press
Push-Up
Power Cleans
Dumbbell Lunges
Pull-Ups

What's Your Body Fat?

When it comes to tracking weight loss, most of us rely on the scale to tell us whether we've lost or gained weight. But, as people are fast learning, this isn't the best way to keep track of your weight. A scale measures everything including muscle, fat, bones, and what you ate or drank that day. It doesn't tell you what you really need to know: how much fat do you have?
Body Composition

Body composition is simply the ratio of lean body mass to fat body mass. Too much fat can lead to health problems like heart disease, diabetes, high cholesterol and other serious conditions. If you keep your body fat within a reasonable level, you'll be healthier and, of course, slimmer.
Body Fat Categories for Women

10-12% - Essential Fat
14-20% - Athletic Fat Levels
21-24% - Fitness Fat Levels
25-31% - Acceptable Fat Levels
>32% - Obese

Body Fat Categories for Men

2-4% - Essential Fat
6-13% - Athletic Fat Levels
14-17% - Fitness Fat Levels
18-25% - Acceptable Fat levels
>26% - Obese

Be strong – stay young

Stay Young
By making our body work harder through weight training we force it to grow stronger and stay younger. Muscle and connective tissue are our body’s supporting structure. As we age they deteriorate unless given regular stimulus. Studies have proven that regular and progressive weight training activates our body to repair and regenerate.

Burn Fat
Over time our muscle density declines and our metabolism falls, so we consume fewer calories and get fatter. By increasing our muscle mass we can raise our metabolism by up to 20%! Strength training not only burns calories but our body has to work harder to repair our muscle tissues even after our workout is finished.

Strong is Sexier
Becoming strong means not only feeling sexier but better sex. By being strong we feel more sexually attractive and our sexual confidence is improved in and out of the bedroom. Weight training also increases our sexual desire, performance and pleasure.

Feel Good Hormones
Strength training releases endorphins into our system which gives us a natural feeling of euphoria. It also counter acts stress and pain.

Improved Performance
Strength training improves our physical and mental performance. We improve our capacity to cope with the demands of our everyday life.

Live Healthier
Regular weight training improves our overall health and quality of life. It strengthens our immune system, increases our physical resilience, lowers blood pressure, elevates good cholesterol and lowers the likelihood of suffering a heart attack or stroke. Strength training is so powerful that the American Heart Association now recommends it for patients in cardiac rehabilitation programs.

Bernard Hopkins will face Enrique Ornelas in a scheduled 12-round light heavyweight fight in Philadelphia on Dec. 2,

Former undisputed middleweight champion Bernard Hopkins will fight hard-punching Enrigue Ornelas on Dec. 2 at the Liacorous Center on the campus of Temple University in his hometown of Philadelphia.

The 12-round light heavyweight matchup for Hopkins (49-5-1, 32 knockouts) precedes an agreed-upon rematch with Florida's multi-champion Roy Jones (54-5, 40 KOs) that is slated for perhaps late January or early February, assuming Jones gets through his cruiserweight bout on the same night against Austrailia's Danny Green (27-3, 24 KOs).

Developing Your Punching Power Potential

Develop excellent punching mechanics with an experienced trainer and practice regularly. Without good technique, power development exercises will not be optimally useful. You need to Increase your boxing skill and experience.


Ensure that you have developed well-rounded strength in the arms, trunk, & legs without neglecting the other areas of your body (i.e. back, shoulders, neck etc.)

Arm Strength – ‘Upper Body Push Power’

Trunk Rotation – ‘Linking the Power

Leg Strength – ‘Maximizing Push Off Power’

Bring it all together with Instantaneous Conversions Training

Manny Pacquiao....training going just fine.

Manny Pacquiao is picking up more speed and more intensity in his training for the Nov. 14 battle with Miguel Cotto of Puerto Rico. “Manny’s improving each passing day,” after watching the lethal-hitting Filipino lefty rack up his 24th round of sparring on Thursday at the Shape Up Gym in Baguio City. “It was another very good day of sparring,” said the 49-year-old Roach, who has been calling the shots in Pacquiao’s corner since mid-2001. For the third straight sparring day, Pacquiao logged three rounds each with undefeated super-welterweight Shawn Porter and super-lightweight Urbano Antillon, something that brought a smile to Roach’s usually stoic face.

Nothing girlie about squat's

Squats are one of the best lower body exercises you can do. Why? One reason is that squats are multi-joint exercises which target all the muscles of the hips, glutes and thighs. This version, which requires no weights or equipment (other than a chair) is great for beginners, for anyone with knee problems or for those who are overweight and need a bit more support. It's also great for anyone wanting to add more functionality into their lives because it mimics the movements we do each time we sit down or stand up.

Dirrell, and the new......

At the age of 25, Dirrell is a four year pro. A switch hitting, and naturally gifted left hander, Dirrell was an amateur standout and 2004 Olympic bronze medalist. Possessing exceptional athleticism and tremendous amateur experience, he is one of boxing's elite young prospects.

Dirrell has quieted critics who claim that he lacks fundamentals by incorporating new training methods and a strength and conditioning coach into his training camp.

In preparation for the Super Six World Boxing Classic, Dirrell has moved his training camp to a secluded area of Big Bear, Calif., instead of his native Flint, Mich. Dirrell is under the watchful eye of his grandfather and manager Leon Lawson, Sr. He is trained by Lawson and Leon Lawson, Jr.

In His Own Words"My heart is going 100 miles per hour. It is beating like hell. I have this tingling feeling. I had that same feeling at the Olympic Games each time I entered the ring. I know it is my time. It is my time to shine.

"I love being the underdog. I am going to be in the finals. I guarantee you I'll be there."

What's In it for DirrellWith Hollywood looks, an illuminating smile, and a magnetic personality, Dirrell has the stuff of a transcendental star. The Super Six is the perfect vehicle to establish him as such. But while en route, he'll have to prove he can overcome a challenging jump in class.

Lean, Sexy, and Hard! Weight Training for Women.

1. If you want to be lean, sexy, and hard, you should train with weights.

A desirable female physique is one that can be achieved by moving some serious iron in the weight room! But what about all the talk about weight training making women big and bulky? First, it is physiologically impossible for you as a woman to put on large amounts of muscle mass; you're body's hormonal makeup is not one that will allow you to do so. God never intended for women to look like men (go figure), so he made the chemistry of each gender's respective bodies different. Regardless of how you train, how often you train, how much protein you eat, etc, your not going to even come close to the big, bulky physique of a female bodybuilder. Science tells us this, not me.

2. If you want to be lean, sexy, and hard, you should train HEAVY.

Yeah, I know what they told you, lighten the load and go for the burn-- bull sh#@. To comprehend why this is indeed nonsense, we have to understand a few things about muscle tone in general. There are two types of muscle tone; myogenic and neurogenic. Don’t get thrown off by the science; the first simply refers to your muscle tone at rest. It is affected by the density of your muscles; the greater the density of your muscles, the harder and firmer you will appear. Heavy training increases your myogenic tone through the hypertrophy (growth) of the contractile proteins myosin and actin (myosin and actin are by far the most dense components of skeletal muscle). Training in higher rep ranges promotes more sarcoplasmic (fluid) hypertrophy, as does steady state cardio (treadmill) which in turn yields a "softer" pumped look. If you want to be hard, firm, tight, etc, the latter is certainly not the way to go

3. If you want to be lean, sexy, and hard, you should train with compound, multi-joint movements.

Forget the butt blaster, forget leg extensions and leg curls, and forget "muscle sculpting" with Susie the hyperactive personal trainer. If you want to sport a hard body, you better start training heavy. Big, compound movements such as the deadlift and the squat are superior to machine, isolation-type movements for hardening up your thighs and butt as they allow you to use maximal weight while training a number of muscle groups simultaneously. Another benefit obtained by performing multi-joint compound movements is increased confidence. With strength comes confidence.

In Closing, Remember this!

It's not important that you move big weights; what is important is that you are selecting and lifting loads that are heavy for you. Over time, you will get stronger and the poundage you can handle will increase. So, for you as a female trainee, a "heavy" load can be defined as a weight that you can lift in good form for 3-6 repetitions.

Super Six Boxing Classic

One of the many charms of the Super Six World Boxing Classic is that no matter how you match the six tournament entrants, you end up with a fascinating and potentially exciting bout. Evidence of that are the two fights that will kick things off on Saturday, Oct. 17. Two former middleweight champs square off in Berlin, Germany, when American Jermain Taylor travels across the pond to take on Germany's Arthur Abraham. Then, in Nottinghham, England, hometown hero Carl Froch defends his WBC title against young American Andre Dirrell.

Ultimate fighter fitness.

Looking to get more muscle on cardio days? Time to push a little harder. It will pay in the last round of your next fight or even in the gym.

1) HEAVY BAG PUNCH-OUT
On the heavy bag, punch as hard and as often as possible for 30 seconds. Take a 30-second break and repeat this 10 times.

2) TABATA SPEED BAG
While working with the speed bag, punch as quickly as possible for two minutes. Take a two-minute rest and then repeat this five times.

3) I CAN'T DO NO MORE
With a weight vest, perform as many pullups as possible in a row. At failure, do pushups. When you hit your limit, hop on the bar and begin pullups again. Repeat until you can do no more of either.