Ready to Jump in the Ring?
If you’ve watched any number of boxing themed movies of the years, how can you not notice the lean, muscular bodies of the stars like Michael B. Jordan and Sylvester Stallone in the ring? And don’t forget the real life boxers like Anthony Joshua and Canelo Alvarez. Competitive boxing combines a number of elements like strength, speed, agility, hand-eye coordination, endurance, and power. It’s no wonder that top boxers are extremely fit. Maybe you’re not too keen on getting punched on the nose, but you do want to look like one of these boxers physically. Recently, people have discovered boxing as a challenging fitness activity that develops athletic skills without worrying about an opponent’s punch.
So what specifically can I expect from following a boxing fitness regimen?
Aren’t They The Same?
It can be a confusing question: what’s the difference between muscle building and strength training? Let’s break it down, so you can uncover the specific goals you’d like to achieve.
A Home Gym Doesn’t Have to Break the Bank
We like to hit the gym whenever we can. The atmosphere in a vibrant gym can be motivating and encouraging. You have access to any piece of equipment you need. But what happens when you can’t make it there because of weather, traffic, limited time, or whatever? How about knocking out a quick workout in your home gym? Equipping your home gym doesn’t have to break the bank. We’re going to focus on inexpensive and space-saving gear that you can set up in no time.
Look no further than the jump rope for an aerobic workout. Skip rope for a few minutes to warm up, or incorporate it into your workout where you need some cardio. Boxers make using a jump rope look simple. Don’t be fooled. Jumping rope may be simple but it’s not easy! There’s no need to get a bulky treadmill or elliptical machine You can even pack it in your bag when you travel.
Expect to pay $15 – $25. Don’t skimp on this one, and it doesn’t matter if the rope is rubber or metal.
You can use a stability (or Swiss) ball for a number of exercises either by itself. You can use this ball in lieu of a weight bench. Make sure the ball can handle your body weight plus the weight of the dumbbells or barbell. If you do use the ball as a weight bench, you may not be able to lift too large amount of a weight. You’ll find that your core will be more engaged to keep you steady during your lift. You could even use a ball as a chair at your desk or while you watch TV to work on your posture by engaging your core.
Depending on the size you need, you can spend between $20-$35.
Push up handles
You can do regular pushups, but push up handles will take some of the stress on your wrists. Like regular pushups, you can reposition these handles to work different parts of the chest. A benefit of using handles versus regular pushup is you can get a deeper drop to the floor.
There’s no need for expensive handles that you may have seen on TV. You can buy a pair of handles for about $10-$15.
Pull up bar
Pull ups are a great compound exercise that targets your upper back muscles and biceps. There a number of bars available that can fit in a doorframe or can be drilled into the wall studs for a more secure lift. Be aware that bars that fit in the doorframe may damage the frame and can sometimes be less safe especially for those that weigh over 200 lbs.
Stick to quality and expect to spend around $35-$45 for a doorframe bar and $55+ for a wall-mounted bar.
Maybe you don’t want to hear your landlord or your significant other complain about how you damaged your apartment or house, you can get a set of resistance bands. With bands, you can work your back similarly to pull ups and lat pulldowns. You can also use bands in place of dumbbells for many exercises.
You will spend about $40 for a set of varying resistance bands. Best of all, you won’t give anyone a reason to complain about any damages.
A yoga mat makes it easier to do your core workouts.
Get one for around $20.
Other Items That You May Already
Most everyone has either an Apple or Android phone. You can find a number of free and low-cost workout programs on both the iTunes and Google Play stores.
Studies show that the right music can boost performance. Use your phone paired with either headphones or bluetooth speaker, or use your home stereo. Which every way you go, crank up the music and crank out your workout.
Smart TV and/or DVD Player
Sometimes, it’s easier to put on a workout video. Enough said.
Set It Up
There you have it; a home gym costs around $100-$150. It’s the holiday season, so maybe you can ask Santa to help you out. Then you buy whatever he forgot. Then put your gym anywhere: living room, bedroom, garage, wherever you can squeeze it in. You can even workout in your underwear if you have the right ones.
And now, you have no excuses about not being able to make it to the gym because you have your home gym available anytime you need it.
One other thing to note, we include items in our Men’s Monthly PRO Fit Subscription Box that you can build out your home gym.
Take Care of Yourself
The weather is getting colder. The leaves have turned colors and are beginning to fall off trees. These things can only mean one thing … We’re at the end of football season! It’s also time to start thinking about your skin. Men are more likely to suffer from dry and itchy skin due to cold weather than women are. Why is that? Because women are more aware of how to keep your skin healthy. Remember last year when you were outside in that cold, dry, windy weather? Did you put any cream on your body and hands? Of course not, that’s why your strong, chapped hands cracked and started bleeding.
It’s More Than Skin Deep
Your skin is an organ that performs many essential tasks for your body. Your skin protects your body from the more than 9 000 different pollutant molecules in viruses and bacteria. It also protects you from the winter sun’s rays – specifically ultraviolet light – that can damage cells. Healthy skin regulates your body temperature to keep levels constant and helps you react better to important changes around you by feeling pain or pressure. Strong skin will also make you less susceptible to minor nicks and scratches.
Are You Really Fit?
You step into a gym, and you’ll see the buzz. People pumping large amounts of weight. People running on treadmills. And you think to yourself, these people are a fit bunch. Are they really fit? More importantly are you really fit?
How Do You Know?
Being fit does not mean that you can run a marathon or can bench your body weight. Those accomplishments are components of the total fitness picture. Here are the five pieces that your fitness regimen include:
It’s almost Thanksgiving. For many of us, that means a long 4-day weekend to go visit family and friends. Thanksgiving weekend holds for us enjoying company, lots of tasty food, football, and online shopping. There is even more inclination to skip your workouts with your full holiday schedule, but don’t. #TheSeriousAthlete knows that your progress will stop and possibly get worse.
What Happens If I Skip a Workout or Two or Three?
After two days of not working out, your endorphin and adrenaline levels (you know, the “feel good” chemicals in your body) drop and your mood will likely drop. The energy you feel after your workouts will also drop. Those “feel good” chemicals mentioned above are also natural appetite suppressants. Skipping workouts sets your body up for craving bad foods
There’s something about running in winter especially after a fresh snowfall. It’s a great way to reconnect with yourself and nature. As you make your way, you can see snow covering everything. With every stride, you can see your breath and hear the snow crunching beneath your feet. Before you head out the door, you need to know how to protect the feet as you brave your run in the cold and dampness.
Reduce the Effects of Stress with Yoga
If you’ve been practicing yoga, you know that there are many physical benefits to being on the mat in your favorite class. Most people go to a yoga class initially because they want to improve something about their bodies: to become more flexible in their legs, to build a stronger core, to gain more endurance strength. These and many other intentions can become a realistic outcome of the physical practice. But what is on the other side of the physical results of yoga? We know that our bodies can feel better, but is there MORE to yoga? The answer is an astounding yes. As yoga continues to penetrate the mainstream, more and more people are delving into the experience and reaping its rewards like reducing stress.
Layering is Important
Down here in South Texas, people tend to break out the parkas and long johns when the outside temperature dips below 50°F. Why? Because nobody likes being cold. And the same holds true regardless of where you live. So whether you live in balmy San Antonio or the Arctic tundra, here are some tips on when to wear long johns and thermal underwear, so you can stay you warm and, hopefully, avoid muscle strains and catching colds.
What happens to your body as the temperature drops?
Why Am I So Sore?
You had a super workout. You challenged yourself and went beyond your usual limits. Well, you probably felt great after your session; congratulating yourself for getting through such a challenge. But how did you feel a day or two after that? Were your muscles sore? I mean, really sore. Like, you could hardly move your body you felt so stiff? You weren’t sore after the workout or the yoga class. It seemed like the soreness snuck up on you over night and you could hardly get yourself out of bed. This is called delayed onset muscle soreness or DOMS. It’s a common occurrence after strenuous exercise or when you use your body in a way that is different from your normal routine.
Although it is a fairly common experience, even among pro athletes, DOMS is a mysterious after-effect of muscle stress that science is still trying to explain. Even with the verdict still