BIG TIME BOXING SATURDAY NIGHT

Even the Non fight fan can be excited for this showdown, Bernard Hopkins arguable the best 160 pounder of all time against Joe Calzaghe, The best 168 ponder of all time.
The days, weeks, months leading up to This fight has been fueled with trash talk, bravado, insults and yes a bit of racism. Truth is I am sure Bernard is trying to sell this fight. His big pay days are soon going to be behind him. At 43 even this awesome physical specimen cant have too many more big time fights left.
I am picking Joe and his aggressive no non-sense style to win out over Bernard's grab and hold method of fighting. Saturday night on HBO, enjoy this one folks.

RICHARD SEYMOUR'S FIT/SCHOOL....BACK & LEGS

Day two training on the H.I.G.T training program is one of the most demanding. You will quickly find out what you are capable of as you will be tested both physically as well as mentally. Once again I will not prescribe the amount of weight you will use or the number of reps. However again! I will tell you this is about intensity, exercises performed in a superset fashion with minimal rest between sets. Maximum of thirty seconds. Your weight with each set should increase and become more challenging. With these two principles we achieve maximum intensity and force our bodies to adapt and ultimately get stronger and leaner. Good luck! Remember warm up with 10 min of skipping rope or treadmill work.

GROUP 1. Squat..into...pull ups...4 sets
GROUP 2. Bent over barbell row..into...Stiff legged dead lifts..4 sets
GROUP 3. Barbell Deadlift...into..One arm kettle ball swing & press..4 sets
GROUP 4. Dumbbell upright rows...into..Standing one leg dumbbell lunges...4 sets
Remember these exercises are performed one after another only resting between each super set.

Richard Seymour

THIS WEEKS TOP PERSONAL TRAINER

Mackie Shilstone is known the world over for helping world class athletes and business titans Take their bodies to the next level. Learn more at http://www.mackieshilstone.com/

PRE-WORKOUT....FIREPOWER!!

I have tried alot of pre workout drinks over the years and have had some real good results with some. However never have I tried a product that has produced results like this.
Cytosport Fast Twitch workout drink fuels intense, fast twitch contracting workouts in two ways: by boosting nitric oxide (NO) levels and encouraging formation of the high-energy molecule creatine phosphate. Fast Twitch Power Workout Drink puts you in the intensity zone to fuel total muscle fiber contractions and enables muscles to produce more power during workouts, and grow larger after. Plus, intensity zone workouts raise metabolism, increasing fat loss significantly more than easier workouts.
Fast Twitch's Benefits
Strength, Power and Velocity: Fueling type II fibers increases explosive power and speed. This translates into more sets, reps and weight lifted.
Endo-Thermogenic: Fast Twitch enables muscles to produce more power, resulting in greater heat output. This heat production is endo-thermogenic. Increased body heat, plus enhanced oxygen consumption after harder workouts, boosts metabolism. Raising the metabolic rate can enhance calorie burning.
Jump Start Recovery: Cortisol, the body’s primary stress hormone, naturally rises after workouts. Elevated cortisol can be catabolic to muscle tissue. Fast Twitch contains phosphatidylserine (SerinAid), which may help blunt exercise induced cortisol rise after workouts.
Enhanced Creatine Production: Creatine GCC, first used in Muscle Milk, helps support the body’s own creatine production. New Kre-Alkalyn further advances creatine technology. Together, they need no loading, and are pH balanced to deliver massive creatine results.
Get Pumped, Feel Great, Lift Big: Fast Twitch's nitric oxide amplifiers pump you up, and speed nutrients to hungry muscles. S-adenosylmethionine (SAMe) production, highly regarded for enhancing mood and joint support. SAMe, with other nutrients, help “get your mind right” for monster workouts.

Supplement Facts
Serving Size: 1 Scoop (27g)
Servings per Bottle 40
Amount per Serving Percent Daily Value
Calories 70
Total Fat 0 g
Saturated Fat 0 mg
Trans Fat 0 g
Cholesterol 0 mg
Sugars 0 g
Protein 3 g

Vitamin C 45 mg
Vitamin E 30 iu
Vitamin B6 3 mg
Vitamin B12 10 mcg
Folate 400 mcg
Magnesium 5 mg
Sodium 110 mg
Potassium 220 mg
Calcium 25 mg

RICHARD SEYMOUR'S FIT/SCHOOL....NUTRITION

Seven sure fire supplements & why they work!

1. Vitamin C...Boosts immune system, repairs damaged tissue, promote healthy teeth & bones.
2. Glutamine... Promotes muscle growth and overall health. One of the most versatile amino acids used by athletes.
3. Glucosamine...Joint and connective tissue health.
4. Fish oil...Omega-3 fatty acids for heart, brain, joint and digestive system health.
5. Multi-vitamin...Insurance that you are getting the vitamins and minerals you need for recovery.
6. Creatine...Enhance muscle strength and physical endurance.
7. Whey protein powder...Building blocks for lean muscle tissue is protein. Fast digesting whey is simple the best form. Better immune health, weight management.

Richard Seymour

Don't Beat Yourself Up- A Post from the Mrs.

Hello fitness community! I'm sure my husband will be shocked to see I'm posting given my hectic schedule while he is away, however I felt compelled to share a recent epiphany. We all encounter challenges in our busy schedules that prevent us from enjoying personal time, perhaps steering us away from our fitness regimens. My resolve: DON'T BEAT YOURSELF UP. Last week, I began a research study in a daycare center about an hour from my home. After working all day, then commuting to the site for data collection, I found myself exhausted and in no condition to train. Rather than allow myself to be overwhelmed with disappointment and frustration, I simply let it go and planned my program for the next week to better accommodate my new schedule. See, two days a week I am away from home for about 16 hours (each day). SO, I designated these my "off days" and have planned my training around them. On the days I am able to train, my time is limited so I am experimenting with a new routine. Day 1: Chest and Biceps, Day 2: Legs and Back, Day 3: Shoulders and Triceps, Day 4: Full body circuit, Day 5: OFF, Day 6: Cardio (1 hour), Day 7: OFF. By scheduling my workouts this way, I do not stress about when and how I will train- allowing me to commit more time and energy to my responsibilities and avoid distractions. I am the type of person who needs a clear mind whenever embarking on an assignment- personal, professional, or fitness related. This week I have found myself much more energized and focused. So, I offer as advice to those who are struggling to stay the course in their fitness endeavors: make a schedule for yourself that you feel you can stick to. Schedule fitness into your life as if it were an appointment you can not afford to miss. And, if you find yourself facing new challenges- DON'T BEAT YOURSELF UP. There is no such thing as failure- only feedback. Welcome the opportunity to try something new.

BACK IN THE RING.....update!

I am coming home from Africa this Sunday and I will be taking the next step in my return to the professional boxing ring. Some of you may recall from another post that I have been contemplating a return after ten years of being away from professional boxing. I have put together a small team and we begin serious training on April 15Th in Allentown.

At thirty seven those close to me are a bit confused as to why I want to do this. I have gotten a few "are you crazy" and a couple of "Oh my God's". Truth is not too much encouragement and I certainly can understand why. I mean, I have a great career that affords me a great living. I am married to a wonderful woman and we have a real good life. We just built a home and things are good. So why? It's simple, I have accomplished many things the past ten years. I put myself through school, I have traveled the world earning a living, I have met wonderful people and made some life long friendships. I have kept myself in fabulous shape, never ever straying from my true passion, FITNESS. With all those personal accomplishments, one thing!

The one thing that eats away at me every single time I watch a fight or here people talking about achieving their goals or discussing how it's so important to never quit, never give up!

I get this sick feeling in my gut. I ended my professional boxing career as short as it was on a really bad note. I had been plagued by personal problems and my mind was not in it. I wasn't training, I wasn't focused, I was pathetic. I took a fight on short notice for a big payday. I had no business taking the fight because I hadn't been training.

I fought in front of a packed house on a USA network Tuesday Night Fights at the Blue Horizon in Philadelphia, PA. Although no one will remember the fight, I let myself down that night. I was put down three times in the first round. Each time I got knocked down I got back up, but I had nothing. I hadn't prepared, I didn't train and focus as I had always done for so many years. I let personal problems take me away from something I truly was passionate about. I let myself down that night. My pride, not ego was bruised.

It bothers me to this day. I know I was and am better than that and I want to prove only to myself that when I focus and I prepare and I train properly I can achieve anything I put my mind to. So my plan is to fight by mid summer. My first phone call was to a real good friend. Without hesitating he told me he was there for me, "what ever you need". Then I worked on a trainer and have decided to go with an old boxing friend and trainer from Allentown, PA. Louie Melendez. I am sharing this with all of you because I can not tell you to never stop achieving, don't ever give up on your goals, and to believe in yourself if I don't practice what I am preaching and well....I have to kill a few personal demons.

Scott Urland...Family and Fitness

Hello folks, my name is Scott. The word fitness actually sounds kind of funny to me. It might as well be spelled L-I-F-E. Since I can remember I have been active from sports as a kid to fitness and bodybuilding as I matured into a man. I have three daughters, two dogs, and work as a Facilities Manager at one of the world's top sellers and manufacturers of business products.
I've seen quite a bit, from trying to be the biggest guy in the gym to watching the chemical junkies making a fool out of themselves. I'm 41 years old now and feel like a wise old owl when watching people in the gym wasting there time with far out exercises they learned from there buddy at work.
My lifestyle has changed with the fact that I lead a busy work week at the office and have soccer practice with my daughter and basketball practices and just trying to keep up with life in general. I now incorporate fitness into my week with an approach to be smart in how its done and with results always as a goal.
I will tell you that Rich's experience and workout ethics are without a doubt second to none. His practical and surprisingly basic approach to acheiving fitness goals are fantastic.

Guest Writer..Sandy Urland..Real life fitness!!

I'm the lady from PA and I look forward to my workouts in the morning. It's my alone time. I work 40+ hours a week plus my job at home being a mom and wife which takes up a lot of time! The only time I have to myself is in the morning before everyone else gets up.

Working out has always been a part of my life. I don't ever want to be fat and out of shape...it's one of my biggest fears but I do like my sweets and this is how I can enjoy them and not feel so guilty.

Working out makes me feel good, wakes me up in the morning, keeps me strong and tone, keeps me younger and healthier. There is nothing bad about it.

I work out at home because it's convenient, inexpensive and I can do it on my time and not have to worry about driving anywhere. The key to working out at home though is variety. I have all kinds of workout videos/dvds from kickboxing, pilates, weight training, step aeorbics, dance, and cardio plus I run on a treadmill and ride bike (indoor and out). I sometimes do 10-15 minutes of each that way I don't get bored. I workout for at least 60-90 minutes 5 times a week. I used to work out 7 days a week but that was when all I believed in was cardio. Over time I have learned that you must weight train also. It's good for your muscles and helps you burn fat faster! My husband used to always tell me this and I would never listen to him but then I started reading Women's Health Magazines and found out that he was right!

Remember, there is always time to squeeze in a workout. Keep your body healthy and fit - you'll live a better life!


Sandy Urland

RICHARD SEYMOUR'S FIT/SCHOOL

HIGH. INTENSITY. GROUP. TRAINING.........CHEST & BICEPS.

Combining push (chest) pull (bicep) for training day 1.

Performed in a super set fashion, max of thirty seconds of rest between each set. (progressive loads using explosive movements) Remember the key here is Intensity. IE: heavy poundage's, minimal amounts of rest quickly moving from one exercise to the next.

DUMBBELL PRESS...into.. STANDING BARBELL curls....

INCLINE BARBELL PRESS..into...SEATED DUMBBELL CURLS..

STANDING LOW CABLE PRESS...into...STANDING CABLE CONCENTRATION CURL.

FINGER-TIP PUSHUPS....into....CHIN UPS ...

I am not advising on reps or weight. I don't know your level of fitness or what you can lift, so adjust accordingly. However this is not a high rep low weight routine. Its effective only when you force your body into recruiting more muscle fibers than your body is used to. I call it the gray zone ( when the discomfort is so great you want to quit! Don't, learn to train in that zone. That's when your body is forced to call up type two fibers.) You can only reach this point by training INTENSELY.

This is day one (chest and biceps)...I finish my workout with 20 minutes of skipping rope, or working on both the speed bag and heavy bag. (NOTE: I use boxing training as my preferred form of cardio.).



Richard Seymour