Made from anti-bacterial fabric, these TapouT Renegade board shorts are lightweight and comfortable for wearing during MMA practice. The velcro waist fastener and velcro fly ensure you and your training partner remain unscratched during grappling and the drawstring waist is ideal should you need to tighten the shorts any further. Movement is unrestricted when wearing the shorts with room to accomodate high kicks.

     
The attention to detail is impressive, with TapouT.com text along the length of the khaki green drawstring and the logo repeated faintly across the olive shorts. The TapouT logo itself is embroidered in contrasting colours on either side panel of the shorts. A single, velcro fastened pocket can be found to the right side which is ideal for storing your gumshield.

A fantastic pair of stylish shorts made from 100% polyester. I liked these so much I bought two pairs!

Rating: ★★★★★

Available from FightShop – £8.99


 

There’s plenty of gum shields on the market, starting at the cheap-as-chips price of £2 and going up to the region of £20/£30. When I first started doing Muay Thai I figured I needed a mouth guard after being on the receiving end of several jabs to the face and a spinning back fist. I was clearly a noob to the game, after having previously trained in Japanese Ju-Jitsu which besides from throws and submissions, wasn’t full contact.

I purchased a boil and bite gum shield for a couple of quid and after boiling it and attempting to mould it to my gum, it just didn’t fit right. I had to suck up all the time to keep the darn thing in place and then I couldn’t breathe with ease.

Not so long after, I discovered Piranha Guard, who are part of Roots Dental Lab based in the small town of Horwich in Bolton, Lancashire. These guys offer gum shields starting from around £40 upwards. Unlike the boil and bite mouthguards, Piranha Guard specialise in custom fitted gum shields and are used by rugby league and national rugby teams, as well as Mancunian boxer, Ricky Hatton. If it’s good enough for the big boys, it’s good enough for me!

If you go to www.piranhaguard.co.uk and click on Shop you can choose from a selection of designs, from the Classic plain range for £39.99, the Team Piranha range at £49.99, the Premier Designs including fangs, flags and other cool styles for £59.99 and if you cannot see any design you like, you can Design Your Own gum shield for £69.99, perfect for amateur and pro fighters who want a unique edge or for clubs and businesses.

Once ordered, you’ll receive a kit in the post, like this one.

Inside the box is an instruction leaflet, 4 containers of putty (2x white and 2x mauve), 2 plastic impression trays, a plastic bag to put your moulded impressions in and  Piranha addressed packet for sending your moulds back to Piranha.

The leaflet details how to cast your mould and you MUST read this before attempting it, because although you get two attempts at creating an impression, it’s best to know what to do and what to expect. As the putty dries out quickly, once you’ve taken 1x white putty and 1x mauve putty out of the tub you have to mix the putties together, roll into a sausage and place into the front of the tray, pop it into your mouth, align your jaw and bite down in the space of a minute. It doesn’t sound long, but is ample enough time provided you’ve read and understood the instructions first. After biting down, you hold it for about 3 mins, which by then it’ll have set. You then give the tray a gentle wiggle up and down to loosen it from your teeth and pull it out.  If you’ve done it correctly, you should be left with a nice, clear impression like mine below.

Repeat with the second impression tray, then put both impressions and the empty tubs into the surgical bag, write your details on and send back to the Freepost address with the envelope supplied. Job done!

You then have a little wait of around 7 days until your gum shield, custom fit to you in the style and colour you ordered, is delivered to your door. Look at this beauty!


Yes, they cost a few extra pounds than your bog standard boil n bite mouth guard but you can’t put a price on your pearly whites and it’s better being protected properly than wearing an ill-fitting product or worse still, nothing at all!

For more info on Piranha Guard, visit their website www.piranhaguard.co.uk


 

When trying to increase muscle mass there are few training methods that are proven to work as well as German Volume Training (also known in the world of Strength and Conditioning as the “ten sets method”.) Believed to have been founded in Germany in the mid 70′s and later popularised by the National Coach of Weightlifting Rolf Feser, it’s now used by strength athletes and bodybuilders the world over. Here we explore how GVT could be used in your workouts to add muscle mass.

Training Principles:

Pick 1 Exercise Per Muscle: Essentially the program works by targeting a group of motor units, exposing them to an extensive volume of repeated efforts, specifically, 10 sets of a single exercise. This forces the body to adapt to the huge amount of stress it’s put under by hypertrophying the targeted fibres (put simply, the muscles get bigger and stronger to cope with the stress.) It’s important to choose a large compound movement for each body part (e.g. bench for chest, squat for legs.

Perform 100 reps: For each one of these exercises, you will be performing 10 sets of 10 reps. Begin with 50% – 60% of your one rep max and aim to perform each rep with strict form. There is no need to train to failure, use forced reps or negatives since German Volume Training is taxing enough on the body.

Tempo: Since you are performing such long-range movements (such as dips, squats, bench and chin ups) try using the 4-0-2 tempo, this is basically where you lower the weight for 4 seconds and then straight away begin lifting the weight for 2 seconds.
Rest: Whilst there are many variations of this type of training, experts tend to agree that 60-90 seconds is the perfect amount of time between sets. Any less than 60 seconds and you may find you have to drop the weight since your muscles aren’t being given enough time to recover.

Incremental Changes: Once you are able to do 10 sets of 10, with strict form, 60-90 seconds of rest and the perfect 4-0-2 tempo, try increasing the weight you lift by 5% and repeat the entire process.

Since German Volume Training puts such a lot of stress on the body, it’s important that you stick to a strict routine and resist the urge put superset or throw in isolation moves. One of the most popular routines is as follows:

Day 1: Chest and Back

Day2: Rest Day

Day 3: Legs and Abs


Day 4: Rest Day

Day 5: Shoulders and Arms

Day 6: Rest Day

Day 7: Rest Day


 

MP MAX Thermo-Extreme

Multi- Action Fat Loss Supplement

 

The sports supplement market is full of fat loss products proven to suppress appetite, block carbohydrates, increase the metabolism, enhance fat oxidisation or mobilise fat stores on the body. But few supplements on the market have been proven to do all at once, until now! MP Max Thermo-Extreme has been scientifically formulated using the latest research to reduce your body fat percentage through a variety of different mechanisms within the body. Here we explore the properties of the active ingredients to see why MP Max Thermo-Extreme is being heralded as a breakthrough in the science of fat loss.

 

Firstly perhaps the most well-known and documented of all the ingredients in MP Max Thermo-Extreme is green tea extract. Containing the catechin called epigallocatechin gallate (EGCG) a study conducted at the University of Geneva showed that green tea extract was able to increase the rate at which stored body fat is burnt by over 30%. Plus, a study published in the prestigious journal Phytotherapy Research, shows that as well as boosting the metabolic rate, green tea extract helps to block the absorption of fat. In other words, not only does green tea extract help you to lose the fat you’ve already got, it also reduces the amount of fat you digest and store on your stomach.

 

Next, renowned for its ability to help control cravings MP Max Thermo-Extreme contains Chromium. The primary function of chromium is to make the hormone insulin work better, helping to drive both protein and glucose into muscle cells while minimising fat storage. Also chromium has been shown to help regulate blood sugar levels therefore helping those wanting to lower their body fat control cravings. In fact, in a study published in Medicine and Science in Sports and Exercise, researchers from the University of Texas at Austin examined the effect of chromium on body fat in a group of 43 overweight people. Following 9 weeks of exercise training and chromium supplementation, the loss of fat was significantly greater in the chromium group compared to those in the placebo group.

 

MP Max Thermo-Extreme also includes caffeine, not only for its ability to increase the metabolism but also because it ‘enhances fat oxidation and spares muscle glycogen by creating a more favorable intracellular ionic environment in active muscle.’ (Graham. T.E. 2001) Furthermore, researchers at Yale University found that the ‘favorable intracellular ionic environment’ created by the caffeine can improve your ability to burn more calories during exercise by stimulating the production of the neuro transmitter beta-endorphin, which studies show can reduce pain and perceived fatigue, which can then in turn increase the intensity and duration of your workouts.

 

Also working in a slightly different way to most other ingredients, white kidney bean extract has been shown to neutralise the effects of carbohydrates, helping to reduce the conversion of starch (carbohydrate) in to fat. Basically during the digestive process, your body converts carbohydrates, found in starchy foods such as potatoes and pasta, into sugar. Your body does this by breaking down the carbohydrate with alpha amylase, an enzyme produced in the pancreas. These calories are either burned off or stored as fat. White kidney bean extract “neutralizes” the digestive enzyme alpha amylase before it can convert starch into glucose and then fat, essentially allowing the carbohydrates to pass through the system safely and naturally.

Nutritional Information of MP Max Thermo-Extreme:

Amount per 4 capsule serving:
White Kidney Bean (4:1 Extract): 225mg extract equivalent to 900mg White Kidney Bean
Thermogenic Blend (Citrus Aurantium, Caffeine, Raspberry Ketones, Cayenne Powder, Chocamine): 950mg
Bladderwrack (4:1 Extract): 150mg extract equivalent to 600mg Bladderwrack
Green Tea Extract (95% Polyphenols): 450mg
Total Caffeine content: 175.5mg
Siberian Ginseng: 150mg
Chromium: 118.8µg
Vitamin B6: 4.8mg
Vitamin B12: 24µg

 

£20.99 for 120 capsules and available from www.myprotein.com


 

It is widely known that dietary proteins stimulate thermogenesis (fat loss) and satiety (the feeling of being ‘full’) more than carbohydrates or fat. But a recent study conducted in Switzerland and published in the American Journal of Clinical Nutrition set out to determine exactly which protein was best for fat loss.

 The study took 23 healthy lean adults and gave them meals consisting of whey protein, casein protein and soy protein. The thermic effect of each meal (so the amount of calories it takes to digest the protein) and the extent to which it kept them feeling full was then measured before and then 5.5 hours after their consumption. The study found that the thermic effect of the whey protein was higher than both the casein and soy protein and that cumulative fat oxidisation was also higher in the whey. Interestingly though, the study subjectively found that those who ate the casein and soy based meals remained fuller for longer.

The study concluded ‘results suggest that different protein sources could be used to modulate metabolism and subsequently energy balance.’ Regardless of your protein preference, Myprotein.com has one of the widest selection of protein powders on the market, including all 3 mentioned in the Swedish study.

1kg of Calcium Caseinate is £13.39

1kg of Whey Concentrate is £12.99

1kg of Soy Protein Isolate is £9.49


 

A study at Laval University in Quebec, Canada found that High Intensity Interval Training helped trainees loose up to 9 times more fat then those who used conventional cardio methods (moderate speed for 20-60 minutes) based on its ability to help you increase your metabolism and growth hormone levels. Here we take a look at one of the most popular fat loss training methods used by athletes and bodybuilders today.

High Intensity Interval training is very simply where you perform periods of high intensity training (e.g. a 30 second sprint) followed by a period of low intensity training (e.g. 90 seconds of slow jogging.) It can be done with a variety of equipment and exercises can vary from using just bodyweight, dumbbells, barbells, kettlebells, medicine balls and unconventional equipment such as sledgehammers, sleds and battling ropes. The duration of the interval will depend on a few factors such as the level of aerobic fitness of the athlete themselves and their goals in mind and the ratio of Rest: Recovery may vary from 1:1, 2:1, 3:1, 4:1, 5:1.

Studies show that the main reason for the increased loss of fat is due to the effect of EPOC (Excess Post-Exercise Oxygen Consumption). This is basically the amount of calories your body will burn after the exercise session has been completed in order to return your body to the state it was in before the exercise took place. This tends to be a lot higher when completing High Intensity Interval Training compared to say a 60 minute steady run, since the body must work harder to restore blood lactate levels to normal, lower your heart rate and body temperature as well as a whole number of enzymic activity that goes on inside the body. Put simply, studies have found there to be a direct correlation between EPOC (and therefore post exercise calorie expenditure) and the intensity of your workouts, and since High Intensity Interval Training is designed to put a lot of stress on the body, it’s also ideal for burning the most amount of calories.

Beginner H.I.I.T Training

- Warm Up: 10 minutes of moderate exercise (roughly 60% of your maximum work rate)
- 60 seconds of high intensity exercise (roughly 75%+ of your maximum work rate)
- 60 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 60 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 60 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 60 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 60 seconds of moderate exercise
- Cool Down: 4 minutes of moderate exercise (roughly 50% of your maximum work rate)

Total Workout Time: Approx: 24 minutes

Intermediate H.I.I.T Training

- Warm Up: 20 minutes of moderate exercise (roughly 60% of your maximum work rate)
- 60 seconds of high intensity exercise (roughly 75%+ of your maximum work rate)
- 45 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 45 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 45 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 45 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 45 seconds of moderate exercise
- Cool Down: 10 minutes of moderate exercise (roughly 50% of your maximum work rate)

Total Workout Time: Approx: 38 minutes

Advanced H.I.I.T Training

- Warm Up: 30 minutes of moderate exercise (roughly 60% of your maximum work rate)
- 60 seconds of high intensity exercise (roughly 75%+ of your maximum work rate)
- 30 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 30 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 30 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 30 seconds of moderate exercise
- 60 seconds of high intensity exercise
- 30 seconds of moderate exercise
- Cool Down: 10 minutes of moderate exercise (roughly 50% of your maximum work rate)

Total Workout Time: Approx: 48 minutes


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