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!

Womans Fitness, Ladies are more serious than ever!

Today more than ever it is common to see women side by side with the men using the very same free weights, squat racks, and even the heavy bags that we guys are using. They ( the ladies) are not afraid any longer to stray from women-only facilities or the ladies area in back rooms of large health club chains. Hardcore! And I love it.

No reason a woman shouldn't want the muscle building and FAT burning benefits of weight training. Women who train today are educated in proper nutrition and up to date on current fitness programs. No longer are they afraid to grind out miles on the treadmills or slug it out for a few rounds with the punch mitts. Skip rope, squat, dead lift, push-ups, super-set, and just flat out train with as much intensity as any man. I know this because over the years my wife has progressed and learned and committed to training with no rules or barriers to hold her back.

I have seen the changes in the gyms, health clubs, and even the dimly lit side alley boxing clubs. Women are pursuing their fitness goals at all cost. So remember, her fitness, her training, and her goals are just as important as ours are to us guys. Only they might not talk so much about it. In fact I know of one lady right now at 4am is pumping out miles on the treadmill in PA, before work. So ladies- train hard, eat smart, and feel good about your commitment to a healthy lifestyle.

Richard Seymour.

Great ab's, strong chest and shoulders and defined legs!!

Here is a full body superset using exercises from my (H.I.G.T) program to get the most out of any limited schedule. Intensity is the key! Progressivly increasing your weight with each set and reducing your rest period between sets. Move quickly from one exercise to the next and have the equipment needed for the next exercise ready to make the trasition from one to the next smoothly with little to no wasted time. Remember intensity. Please warm up thoroughly.

1. Push up>Pull up>Dips....3 sets as many reps as you can perform with good form.
(swinging yourself up to complete a pull up does not count for a rep)
2. Bent over barbell row>Stiff legged dead lift>Dumbell lunges.

3. Barbell squat>Dumbell squat and press>Standing barbell curl.

You just worked every muscle in your body! Your abdominal muscles worked hard in every exercise you just performed to stabilize your spine and assist in most movements. Now get your protein and creatine in you, eat good foods throughout the day. You're on your way to building a beautiful body and creating functional strength.

Mark Twight of Gym Jones

I am always looking for individuals who work outside the box when it comes to both their own fitness as well as training methods. One such individual from which I think anyone would find motivation once you listen to him speak and read his thoughts on fitness, is Mark Twight. Gym Jones is located in Utah and I encourage you to check out his web-site. I will say I don't agree with all his training methods, however he has an interesting perspective on fitness. Below is Mr. Twight discussing some preparations for the actors of last year's hit movie 300. You can visit Mr. Twight at http://www.gymjones.com/

What motivates you? Part 2

No matter what has gone on in my life I have made it a point to stay consistent in training and my overall fitness. Believing each and everyday I can improve and get better. Truth is I believe this about every aspect of my life and I don't talk the talk I just put in the work. My career, my marriage, my faith, my friendships.
Unfortunately, as I stated in part one, many people have no idea how to reach their goals. I think for some, lack of vision or desire. How do I know this? Because I am around it so much. Today at thirty seven I am still being asked, "Why do you put so much into fitness and eating smart?" That to me is an unbelievable question. To which my standard reply, "How could you not?" Your health and your fitness- many adults, with all the other things going on in our lives, put those two low on the priority list. All along missing, never quit understanding, that your health and your fitness will have a direct impact on all other facets of your life. How Rich? How is that true? Commitment and consistency! Apply it any place in your lives and the results are the same. Not to mention the mountain of scientific data out there showing the endless benefits of weight training and cardiovascular training on your long term health. For me its less about self image and more about the life long commitment, the challenge, because fitness has two points: start and continue. What motivates you?!

What Motivates you? Part 1

Goals- we all have them. Some small, some large, some attainable, some, well let's just say maybe still out of reach. Career, family, education, relationships- we all have these segments of our lives we need to focus on and work towards improving. So what drives you? What is your motivation? What is your passion? Have you reached your goals? If not do you know how to go about it? Do you have the dedication and drive to get to the very position in your life you are working towards? You dream about? For some, yes! For many, no.
How do I know this? Because no matter what I have done in my life, serving my country in the US Army as an Infantry soldier at eighteen or battling my way through amateur boxing tournaments, trying to climb the rankings in the world of professional boxing, or trying to make a business grow with my auto detail shop and boxing gym, I had one consistency in my life! From failed relationships to failed businesses to a new career in the entertainment industry and traveling around the country. From working toward my education to another new career, I have had one consistency in my life and that has been, is, and always will be my health and overall fitness. TRAINING! At a very young age I set a goal, one of many, and to this day I am still working toward it. To live my life being the very best I can be. Are you?

At 37 years old I think I can still compete......

Something just clicked! I arrived Home from Angola Africa on Feb 26th. It was real busy at work, 13 hr days 28 days straight. I am an Engineer on Bell (the largest operator in the world) 427, 430, and 412's (helicopters) for Heli-Malongo, an off-shore oil operator. I work and I train, period, that's what I do. However, when I got home my wife and I, along with some friends, went to Vegas for some r&r (yeah right, you can't rest in Vegas!) I think it was on the strip when it happened. I saw a taxi cab with a huge billboard of the upcoming Bernard Hopkins vs Calzghie fight.
The blood began to pump, the thrill of training and anticipating the fight! Boy do I miss that. Could I still do it? The flight home it was all I could think of. I never stopped training after I retired from Pro boxing. I never took a beating in both amature and professional fighting. I last fought at 130 Pd's Lightweight. Through the years I have trained so intensely I am now a rock solid 165 with 7% body fat. I am stronger! I am so much stronger!! I am faster and I am smarter about how to prepare. I have spent the past ten years educating and training others. Yet boxing still tugs at me. Can I give it one more go?
I tested myself recently with a local fighter. Ten years out of the ring and I handled myself like it was yesterday. I controlled the pace, I got stronger as the rounds went by. I think one more fight is in me. So I have been calling some old fight contacts and I will spend this next trip in Africa training with the goal of doing some serious sparring when I get back and maybe, just maybe.... To be continued.

Stretching for older athlete's and fitness buffs

Importance of proper stretching as you get older:

I am a 45 year old male. My body now reminds me of every injury I ever shook off as a young athlete. I have had multiple broken bones from football, baseball and boxing. I was wheelchair bound for 1 1/2 years due to a car accident. I am now 45, 5'11" tall and 195lbs. Around the time I turned 39 I was still working out like I did in my 20s, including distance running to give me the energy and help deal with the daily stresses of a job as a professional and raising 5 kids. Yet I started finding myself constantly fighting injuries, mainly pulled muscles, tendon tears and flare ups of tendinitis. Continually believed in the theory to just work through it. That thinking I found just landed me in the doctors office.

Then I started listening to the Yoga people and those who preached stretching. I now spend after a light warm up more time stretching and yoga type exercising then I do weight training. I am also a firm believer in Rich Seymour's more weight less rep training techniques. Not only does it burn more weight when you are actually sleeping, it’s easier on an older persons joints.

As an avid skier I have learned something else that has been more helpful to my fitness and feeling better on the slopes especially that painful first run.

You have probably heard many times people say as soon as I am done skiing, I am getting right in the HOT TUB. Try doing this before you ski, then once your body is thoroughly warmed up [20 minutes in the tub] stretch, especially those thigh muscles and ski. Let me know haw that first run is then.

So for you older people or someone recovering from injury and just getting back to the gym STRETCH. Stretch slowly while you breathe regular and thoroughly. Any feelings of pain stop.



Regards,

Terry Collier

Ten years ago today,I retired from Professional boxing

On my way home from the gym this morning I realized it was today Feb 21, 1998 I called it quits after years in both amature and professional boxing. Ten years ago tonight I fought an undefeated lightweight Eric Green at the world famous Blue horizon steeped in boxing history Philadelphia.I didn't train for the fight to be honest. I took the fight on short notice for the payday and was easily out classed. It was on my drive home I realized the years of sparring, training and traveling were taking its toll. I also came to realize something I refused to ever let creep into my mind. I had come as far as my abilities would allow. I was no Delahoya and maybe it was time to move on. So I did just that, with no regrets and a boat load of awesome memories and great friendships.

So today I have to say thanks to The Howell NJ boxing club, Sunny Mistretta, Rudy Lopez, Larry Holmes Boxing center, ( thanks to Larry Holmes Stitching me up after a brutal fight, the scar never has gone away) world champion Arron "the Hawk" Pryor, Welterweight world champ Ras I Bramble for the endless rounds of sparring, Carl speigelmyer, Sal Lopez, Franky Savanna, Art Bayliss, Luis Melendez and World Champion Jeff "thunder from down under" Fenech. Your support, friendships and encouragement will never be forgotten. I will leave with this, at 37 I am stronger, faster, in better shape and smarter about training and nutrition then I was back then. I truly believe Today I would be a better fighter then back then. So Never say never.

DO YOU HAVE THE DESIRE & THE HEART TO ACHIEVE?

Heart, Desire, heart, desire. What makes a man wake up at awful hours of the am to run hills in the cold? Ambition? Does everyone desire to be better? Goals! Why do I set such lofty ones? Why is it I truly believe that I will achieve all of them but some close to me second guess my desire?

These thoughts bounced around inside my head, over and over. I believe I was answering myself when I was suddenly interrupted by a single distant voice. A woman's voice...she sounded mad! Very mad. I could hear her above many other voices, Repeating the same words again and again. I strained to listen...to try and make out what the hell this woman was repeating over and again! man was she just pissed!
My vision began to clear from that one good shot I just took as did my hearing all at once. I realized the voice was coming from behind me. The words she was yelling were clear "kill him", "kill him". As for me, well I was backed into a corner and I was the one she wanted killed. The man in front of me was trying his best to do just that! Now completely out of my trance like state were I was alone with my thoughts, I was back to reality, first round of the State Golden Gloves semi finals and I was fighting for a shot at the golden gloves champ Rudy Walby.
When the bell rang my opponent rushed me to a corner and proceeded to unload a tremendous amount of punches. One good one caught me and I suppose that's about the time I drifted off into my own world. He must of thought I was hurt and close to being stopped. Little did he understand...Heart and desire were about to introduce themselves.

I train too hard and refuse to let any man beat me in the ring. That was my second to last fight as an amature, I knocked this man out seconds later ( To shut his wife up from all that yelling. ) and earned that shot at Rudy Walby for the State golden gloves championship. It wasn't long after that I began my professional career. These memories came flooding back to me today as I entered week four of training to get back in the professional boxing game for one last crack at it. At thirty seven most are asking me why? I have a great career, I am married to a wonderful woman and we have a great home and a real good life. So why? they ask me. Well.....Heart and desire of course.