Jan 1st — Irongloves WILL be open until 1:00 p.m. After training, from 1:00 to 3:00, I will be there putting on a new canvas for the ring. You ‘Open Gym’ people are welcome to come in to workout while I install the canvas.
Dec
30
Not boxing related 
but worth the mention big time.
McDonalds now serves OATMEAL all day long. It comes with fruit & nuts. It tastes awesome. Now you have no excuse for a healty breakfast on the run. Or, have it after a workout, or for your sweet tooth add the brown sugar.
Dec
29
Teddy Atlas — Boxing Analyst — ESPN — Wikipedia
There have been so many stories as to how Teddy came about the big slice along the side of his face. In his own words — ”I was a young kid, I don’t know 13, 14, 15 — I was walking with some friends and they got held up. And the guys who held them up had a knife and I (Teddy) got out there and fought with them and got cut. “
Dec
28
“Five Workout Myths Everyone Fails To Realize. There are so many misconceptions out there when it comes to working out. For the next five days, I will posts the 5 most common myths that we’ve all heard over & over.”
Source: brocklanders by EgoTv.com
Now time for Myth #5
This last one is my favorite. I get asked this question constantly, probably on a weekly basis. But yet people still believe in order to get abs you have to do hundreds of crunches.
- Joe Leinhauser
Myth #5
I need to get rid of this little “pouch” on my lower abs so I’ll do bunches of ab work for lower abs to get rid of it.
There are two things I would like to bust in this one. First, you can do abs ’til the cows come home and still not get washboard abs. Sure you’ll get strong abs, core strength is always good, but the “six-pack” will not appear by doing that. To get a visual six-pack you have to get rid of the subcutaneous fat, the fat underneath your skin on top of your muscles, to get that desired look. The trick isn’t a machine on a infomercial, the trick is to lose body fat. So diet and cardio is the key to a six-pack. Spot reduction is not possible either, so doing a lot of abs will not burn off the fat on your midsection.
Second, there is no such thing as “working my lower abs”. The rectus abdominis, the outer layer of muscle in one’s abdomen, is the muscle people refer to as their “abs” or “six-pack”. This is one long muscle that starts at the pelvis (pubis or pubic bone) and attaches to the sternum (costal cartilage of ribs 5 to 7 and the xiphoid process). As with all muscles in the body, you can’t contract (“flex”) one part of a muscle and not engage the whole thing. So whatever you are doing for abs, you are hitting the whole thing. Genetics will determine the way your abs
Dec
28
“Five Workout Myths Everyone Fails To Realize. There are so many misconceptions out there when it comes to working out. For the next five days, I will posts the 5 most common myths that we’ve all heard over & over.”
Source: brocklanders by EgoTv.com
Now time for Myth #4
Myth #4
Running a mile will burn more than walking a mile.
When it comes to calorie-burning, in this case, it’s the distance, not how fast you run, that determines the amount of calories you burn. You’ll burn the same amount running a mile as just walking a mile. Sure, your heart will have to work at a higher heart rate for awhile when you run, which is good for heart health, but if your goal is calorie loss, it doesn’t matter which one you do.
When it comes to losing fat, I would pick the latter, walking. It takes longer which is good for fat burn because it takes about 20 minutes or so for your body to start utilizing your fat as an energy source and the lower heart rates allow your body to use energy systems that are more efficient when it comes to burning fat. Heart rates around 55-60% of your maximum heart rate (220-(your age)=maximum heart rate) for a period of at least 30 minutes is optimal for just burning fat.
STAY TUNED — TOMORROW MYTH #5 EXPOSED!!!
Dec
26
“Five Workout Myths Everyone Fails To Realize. There are so many misconceptions out there when it comes to working out. For the next five days, I will posts the 5 most common myths that we’ve all heard over & over.”
Source: brocklanders by EgoTv.com
Now time for Myth #3
Myth #3
I’m afraid that if I stop working out my muscles will turn into fat.
Fat chance… Muscle can’t be converted to fat. If you stop working out, your muscle will atrophy (lose size, if you don’t use it, you lose it) bringing your metabolism down, and if you continue to eat like you did while you were working out without burning those calories like you were before, you will get fat. It’s not because your muscles became fat, it’s because you got fat.
Everyone has muscle cells and fat cells, but they are completely different types of cells and it is not possible for one type of cell to turn into the other one.
What will happen — over time — if you become inactive is your muscle will atrophy little by little. This is similar to what happens if you are injured and become immobilized for an extended period of time.
When you exercise, especially with challenging weights and high numbers of sets and reps, it provides a stimulus for your muscles to grow and your individual cells become larger. As long as you continue to work your muscles, they should stay at their larger size or possibly continue to grow, depending on the exercise stimulus. Of course, as you age, physiological changes occur, such as decreasing hormone levels, which will eventually cause your muscles to slowly shrink, regardless of your workout routine.
STAY TUNED — TOMORROW MYTH #4 EXPOSED!!!
Dec
26
Thanks for the nicest & most caring gift. Jerry Smith donated $50 to the Arizona Humane Society in Irongloves name. Jerry, that means the world to us, you know how we love animals. We look forward to meeting your newest furry companion.
Here’s to a Happy 2011 Jerry!
Renene
Dec
26
“Five Workout Myths Everyone Fails To Realize. There are so many misconceptions out there when it comes to working out. For the next five days, I will posts the 5 most common myths that we’ve all heard over & over.”
Source: brocklanders by EgoTv.com
Now time for Myth #2
Myth #2
Less calories makes you lose weight, so eating less will make me lose weight and get lean.
There is a difference between losing weight and losing fat. Too many get focused on numbers (“I have to weigh 140lbs or else!”) and end up doing drastic, stupid things to get there. You should only be obsessed with weight if you’re in a sport with weight classes.
Like most humans, we seek instant gratification, and end up doing weird and really tough ”cleanses” and diets, or put on a plastic suit and sweat our asses off on the bike. These things will make us lose those 5 pounds in 2 suffering-and-hunger-filled weeks. We then go back to eating normally again and end up putting on weight again and being fatter than we were before our “brilliant” diet or “cleanse”. There are some stupid diets like the “Super Duper Cleanse” where you are only allowed to eat and drink something absurd like 3 liters of water, lemon, half almond and a dash of something random like spicy chipotle seasoning. When you do this your body is put into starvation mode and starts using energy systems like gluconeogenesis, which breaks down amino acids from the muscles to turn it into energy so your body can function.
Once you’re done starving yourself and proud that you made it, you have lost some fat, but also lost a significant amount of muscle (lean body mass). So when you go back to a normal diet you will start putting on more weight (unwanted fat) do to a lowered metabolic rate which your muscle that you lost once helped boost up. As I said earlier you’ll end up fatter and have less muscle. Not smart. Short term, it’s an okay method, but long term, you screwed yourself.
STAY TUNED — TOMORROW MYTH #3 EXPOSED!!!
Dec
24
If you have been to Irongloves any time these last 9 years, then you have seen this sign posted in my gym — 10 MINUTES Jumping Rope is equivalent to 30 minutes of treadmill/jogging. Which would you rather do? YOU BURN THE SAME CALORIES !!!!
— Back in the day, my source: U.S. Army —
Here it is posted in Men’s Fitness August 2010 Mark Wahlberg issue.
Source: Men’s Fitness“Boxers jump rope for a reason. It’s one of the most effective stamina-building activities around. But it can also be frustrating. That’s why we put together a program to help you sharpen your skills, no matter how uncoordinated you may be.
The Rules:
- Only jump high enough to clear the rope.
- Keep you knees soft as you jump. Land on the balls of your feet
(near the toes, not heels).
- Use you wrists, not your whole arm, control the rope.
- Begin your jump when the rope is just above eye level.
- Let the rope brush the floor slightly.
Here’s a Beginner’s Program:
Do one jump. That’s it. Next, do 2 sets of 2 jumps. Then 3 sets of 3. Continue this progression until you can skip for 10 sets of 10, or you’ve gone for 15 to 20 minutes. Whenever you miss a jump, go back and repeat the previous level.
Do this workout 4 times a week. If you do it right, you will be skipping rope like a boxer for 3 minute rounds in a week or two”.
==============================================================
Thanks to our friend, Boxing Coach Stevie from England, did you know over there they call it “Skipping Rope”, not “Jumping Rope” like the States. Their name makes more sense.
Good one eh Stevie!
Dec
24
“Five Workout Myths Everyone Fails To Realize. There are so many misconceptions out there when it comes to working out. For the next five days, I will posts the 5 most common myths that we’ve all heard over & over.”
Source: brocklanders by EgoTv.com
Who are these uneducated nuts that spread this false information?
Well, finally here are the facts – Myth #1 up first…
Myth #1
I’m afraid weight training will make me put on too much muscle and “bulk me up.”
This is something that usually worries women, at least I don’t know many men that fear putting on too much muscle. “Oh, no, I want to keep this pear shape I’ve got going for my body with twigs for arms.” Yeah, not that common. First off, muscle hypertrophy (getting bigger muscles) is very difficult for women since they don’t have testes to produce testosterone, an androgen (male characteristics) anabolic hormone which is #1 in hormones when it comes to muscle-building. Men produce forty to sixty times more testosterone than women. So as a woman, your chances of getting big naturally (without taking steroids) are minimal coming from weight training. The “toned” and lean look that most strive for comes from having built some muscle on your frame. The more lean body mass (muscle tissue) you have the higher your metabolism gets (burning more fat doing nothing at all), so by missing out on the benefits of weight training you’ll most likely become even fatter or skinny-fat (skinny with no muscle tone, pretty much fat and bone). So, if you still want to keep on doing your treadmills/bikes and cardio burn classes without weight training, and continue your impossible mission for a lean and toned physique, go for it!
Ok, so “bulking up” comes from bodybuilders and other athletes who during their off-season program eat excessive amounts of calories to keep their bodies in an anabolic state to gain as much muscle as possible. During this time, some go overboard and might put on an extra 50lbs, which, during this phase, will make them look fat. You will only get bulky if you eat excessive amounts, like 10,000 calories a day like they do. So, weight training and muscles are not to be blamed, it’s a bad diet that’s to blame for a “bulky” look.
STAY TUNED — TOMORROW MYTH #2 EXPOSED!!!