Music I listen to when I hit the heavy bag



I recently came across a list of the top ten songs for boxing workouts. Even though some of the tunes suggested by the admin of this blog are kind of dated, I have to say that most of them are actually great recommendations. Hit’em Up by Tupac used to be one of my favorite things while I was growing up, so I think it is more than appropriate for any boxing workout session.

Whether you’re into hip-hop or rock, the point is that you can create a comprehensive playlist of your favorite songs as long as they are energetic and they can somehow convince you have to throw in some kicks and punches at your heavy bag. If you don’t like going to the studio to do so, it’s not a problem. You can safely install your punching bag in your basement using several systems that you can purchase online or just your ceiling, as long as you’re absolutely certain that the bag won’t become a dangerous weapon once it starts hanging.

If you’re not into rap and other styles in this sense, perhaps you might like a playlist that includes some of the best tunes for weight training in the hard rock and metal genre. Papa Roach is amazing if you’re looking for some rock songs that can get you in the mood for a workout. Shinedown has other great songs, as well.

If you have data on your smartphone, you can use YouTube to listen to the songs that I have mentioned or the ones that you will be choosing. However, keep in mind that this might make you consume the data in no time. There’s an online radio that I have found to be useful in certain situations, and it’s called Jango. I used to listen to it when I went to the gym, which I had to do in order to get rid of a lot of weight. Obviously, if you’re willing to spend some money, there’s nothing stopping you from buying the songs from iTunes or any other service of this kind.

Since I like doing my exercise at home, in my basement, I just take my laptop with me downstairs. One thing that I’ve been meaning to buy for quite some time is a pair of wireless headphones with the help of which I can listen to music without having to hear those hits on the leather of the heavy bag. Believe it or not, they can get a bit frustrating after a while.

I hope these tips have helped you some way or the other. If they did, don’t hesitate to write a comment and tell me about it. I’m also open to new suggestions.

I learned to use a punching bag and you can, too!



Recently, I bought a heavy bag and with the help of one of my buddies, I managed to set it up in my basement. We used a strong beam to hang it from the ceiling by using an iron bracket attached to the wall. One tip that I would like to mention is that you’ll inevitably hear when someone’s using the heavy bag if you are in the room directly above the basement where somebody’s doing his or her workout. Therefore, I recommend installing it in an area where you know that people won’t be sleeping or just spending too much time, in general.

The next thing that you need to properly use a punching bag is the right protective equipment. In other words, you’ll have to get yourself a pair of boxing gloves that manages to keep your knuckles in place even when you throw serious punches.

Another piece of advice I would recommend is that you should try to design a workout program that best suits your personal preferences and requirements. I used to be overweight and all I can say is that it took me a lot of time to get organized and start living healthy once again. If it hadn’t been for a personalized schedule that I committed to, I would have never been able to make these changes in my life.

You’ll have to throw punches and kick the punching bag, as well. To create a proper training routine, I personally suggest including hooks, uppercut strikes, roundhouse kicks, as well as basic punches. The whole point is to focus for a limited amount of time on most of your body parts so that you consume as many calories as possible and stimulate the vast majority of your muscles. This way, you’ll turn out looking and feel great all over.

A critical part of your workout should consist of a proper warm-up routine. On the one hand, you can reduce the risk of injuries as your muscles will be relaxed enough even if you perform brusque movements. Always make a point out of stretching for several minutes at a time or between punching sessions. It wouldn’t be a bad idea if you used a jump rope because it can enable you to achieve both enough stretching and get warmed up.

Instead of concentrating on the speed with which you will be throwing punches and kicks, focus on your own technique. If you gradually create a skill in this sense, you’ll be able to work on your speed later on. While you’re a beginning, stick to simple moves that you can do without putting in too much effort. Whatever you do, do not try to use excessive force, partly because you’ll get tired ahead of time, and partly because you might injure yourself.

So, there you have it. If I’ve learned to use a heavy bag, you can, too!

My weekly workout routine



When it comes to weight training, I am what you can call a true beginner because I had never touched a weight before setting my weekly workout routine. To enable me to get on track, I have had to undertake a four-week program that has led to my current regimen. During the first week, I started with a full-body training split, which basically meant training all my major body parts in each workout. I trained three days the first week, exercising a single body part during each session. The rest day between each training day was essential to enable body recovery. Thus, Monday, Wednesday and Friday were full-body workout days, Tuesday and Thursday were recovery days and Saturday and Sunday were rest days.

My exercise sessions involved a collection of basic moves or free-weight movements that I had to master to obtain long-term rewards in strength and muscle size. I did three sets of every exercise for every workout so I got a total of nine sets for every body part. The exercises included: dumbbell bench presses; lat pulldowns; overhead dumbbell presses; leg presses; lying leg curls; rope pressdowns; barbell biceps curls; standing calf raises; crunches. I finish the day at home where I train for another 15 minutes with my standing punching bag.



During the second week, I trained different body parts on different days so my entire body was trained over the course of two days. The week comprised of two days for the upper body and two days for the lower body, with Wednesday, Saturday and Sunday as rest or recovery days. I carried over some exercises from week 1 to week 2, with the addition of one move to each bodypart routine, except for the abs. This allowed me to more completely exercise all muscle groups from multiple angles. I did two chest exercises, and a dumbbell bench press, which is a compound movement involving multiple joints or the elbows and shoulders in order to work as many muscles as possible. I also did an isolation exercise via a dumbbell flye involving just one joint while targeting the pectorals more greatly.

In week three, which begins this coming Monday, I shall be stepping up to a three-day training split. This will involve training all my ‘pushing’ body parts including my triceps, shoulders and chest, then working on the ‘pulling’ body parts including the biceps and back on Tuesday, then my lower body including my quads, glutes, hamstrings and calves on Wednesday. I rest on Thursday, then hit the gym on Friday to do the same as what I did from days 1 to 3. An added exercise will be there of course, to provide even more aspects through which I will be training my target muscles.

On week 4, I shall be training 4 days a week, with a 4-way split that targets each body part just once. I will train my calves and abs twice. The routine gives each muscle group enough focus and will let me train with greater intensity. Waiting to get past this week to that, folks!

If you are interested in creating your own schedule I really recommend this article.

Simple protein rich meals that can help you lose weight



In terms of making you feel physically full for longer, nothing beats a protein-packed meal, which also helps you stick to your weight loss goals. Protein has the power to build muscle mass, which replaces the adipose or fat tissue in your body. It can also help you subdue your hunger. However, it won’t do to stick to a few primary sources of the nutrient, which can cause taste bud fatigue. It also prevents your body from absorbing health-promoting nutrients in foods rich in protein that you are probably just overlooking.

During the first week of your protein routine, introduce a protein source to your meal. Boost protein gradually without losing focus on your calorie count. Make good choices on your protein sources. Most importantly, check with your doctor prior to deciding to introduce plenty of protein in your diet, which could exacerbate certain kidney and liver diseases.

If you are looking for the best protein sources cited for being rich in nutrients but low in calories and saturated fat, try the following foods: seafood; lean meat; low-fat dairy; beans; eggs; soy; nuts and seeds. Do make it a point to switch your protein foods, such as when you eat salmon and other omega 3-rich fish, lentils and beans that not only provide protein but fiber as well, almonds on your oatmeal or walnuts on your salad.

In terms of protein payout, a cup of cooked spinach only has 41 calories but also gives you 5 grams of protein as well as vitamins C and A, heart-healthy folate and antioxidants. The protein you can get from a cup of this green superfood is nearly as much as what a hard-boiled egg can give you. Steaming is a much better way of spinach preparation than eating the vegetable raw because of how it is easier for the body to enjoy better calcium absorption from this green. Pasta dishes, omelets, soups and veggie stir fries can be enhanced with spinach.

A cup of sundried tomatoes gives you 6 grams of protein, while guava, which has the highest protein content among fruits, can provide 4.2 grams of protein with every cup. A medium-size artichoke boasts twice as much fiber as kale and also has one of the highest protein quantities among veggies. A cup of peas has 8 grams of protein.



A 4-ounce strip steak of grass-fed beef offers 26 grams protein while being naturally leaner compared to standard meat. The USDA compared a 90 percent lean hamburger that can average up to 10 grams fat to a buffalo or bison burger of comparative size that only averages 2 grams fat with 24 grams protein. Based on that comparison, bison is one of the leanest meats you can find. The exotic ostrich meat features the same rich taste as beef but with less fat compared to chicken or turkey. With a four-ounce patty of ostrich meat, you get nearly 30 grams of protein and merely 6 grams of fat, with one serving boasting 200 percent of the recommended daily allowance of vitamin B12.


Pork tenderloin has a bit less fat compared to skinless chicken breast and has 24 grams protein for every serving. For fish, choose halibut, Pacific cod, wild salmon and light canned tuna.