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What To Focus On To Get Better Fitness Results


Listen I’m super serious about this, really forget about the results, focus on the effort. Don’t set any fitness goals! Don’t have a goal weight, don’t have a certain body fat % you want to reach or any clothes you want to fit in. All I want you to do is worry about where you put your effort. Your only goal should be to do what you planned on doing. You should only set goals that are performance based:

Do my weight training program 2 days/week
Cardio 3 days/week
No flour, sugar or alcohol 6 days/week
Sleep 7 hours/night

Related article >>> Slim Down With These 8 Delicious Post-Workout Snacks

Now the most important part. None of this shit matters if you don’t actually do it. Get a calendar and give yourself a check for ever day that you do what you planned on doing. Your body will start to change you will see a difference and let the journey take you wherever it goes.
Now you can keep track of your results as long as you focus, your purpose and your intention is all on your effort.

What Are the Health Benefits of Boxing?

Physical activity in any form, even taking a walk around the block, is healthier than sitting on a couch. However, not all forms of activity are created equal. Boxing is one of the most physically demanding sports on your lungs, heart and muscles. If you can make it through this hard work you’ll be rewarded with health benefits like a longer life expectancy, less stress and more muscle.

Related article >>> Slim Down With These 8 Delicious Post-Workout Snacks

Aerobic Conditioning

It’s not uncommon to see a boxer glide around the ring covered in a sheen of sweat. That’s because boxing is such a physically demanding sport, especially on the heart and lungs. The minute-long rest between rounds in a boxing match is barely enough time for the competitors to catch their breath.

All of the huffing and puffing that comes along with throwing punch after punch is building your cardiovascular system over time. The better shape your heart and lungs are in, the healthier you are. According to an article from the University of California Davis’ Sports Medicine Department, being in good shape increases your life expectancy.

When your lungs and heart are stronger and better at pumping blood around the body, you feel the effects in your daily life. Your body recovers from stress faster and physical exertion, like walking up stairs, seems easier. You can also sleep better and are less at risk for heart attacks and stroke. In other words, boxing could be a life saver.

Fat Loss

Boxers are notoriously lean athletes. Part of the reason why they have so little fat on their bodies is that boxing is a weight-class sport. In a weight-class sport you have to fight people who are around the same weight as you, so the goal is to be in the lightest weight class possible.

Boxers would be naturally lean even if they didn’t need to make a certain weight class. That’s because training like a boxer can make you burn around 30 calories per minute. With 30 minutes of intense boxing, you could burn up to 900 calories. Even if a boxer wants to gain weight, he would have a hard time because he uses so much energy in training.

Losing fat from your body makes your healthier and less likely to suffer from things like heart disease, type 2 diabetes and even joint pain. Of course, not everyone needs to lose fat, but if your doctor tells you that you’re overweight it would be a good idea to pick up boxing.

Muscle Gain

In the same sense that it’s tough to box and not lose fat, it’s hard to keep off muscle. In boxing you quickly snap out a punch with all the muscles of your lower and upper body, then retract it and move around. You’re constantly pushing muscles to their maximum power and speed.

Boxers have wiry muscles that help them create enough power to use their fists effectively. Having more muscle mass can increase your life expectancy, help prevent type 2 diabetes and improve your life by making you stronger and more capable. It can also make you feel more attractive and boost your self-esteem.

8 Delicious Post-Workout Snacks

The right training plan is important if you want to lose weight, but you shouldn’t forget about your post-workout snacks. If you treat yourself to a pizza after every workout, you’re never going to shed those extra kilos or pounds 😉

After your workout, make sure to eat a good mix of macronutrients: Carbohydrates provide you with energy while protein is essential for strong and firm muscles. And don’t forget about high-quality fats!

Related article >>> What To Focus On To Get Better Fitness Results

If you want to lose weight, try one of the snacks below after your next workout:


Bananas with peanut butter

If you are hungry after your workout, try eating a banana with one or two spoonfuls of peanut butter. But make sure to use pure peanut butter – without additives like sugar or palm fat. The bananas provide you with carbohydrates, potassium and magnesium. These are important for recovering from your workout. The peanut butter contains essential proteins and fat.


Baked sweet potato and egg

The loaded sweet potato skins take some time to prepare, but they are well worth it: (Sweet) potato and egg are the perfect combination when you want a snack with a high biological value. This value specifies how many grams of the body’s own protein can be produced from 100 grams of dietary protein. Just because you eat something with 20 g of protein, for example, doesn’t mean your body is able to absorb it all – that’s why the biological value is important.


Greek yogurt with berries

Greek yogurt has a high protein content: One container (200 g) contains 10 to 15 g of the macronutrient. Raspberries, strawberries and blueberries (fresh or frozen) are low calorie, low carb and rich in antioxidants.

Our tip:

Fill a jar with yogurt for the perfect snack on the go. And if you want to enjoy it for breakfast, just mix in some oats.



Have you ever tried this amazing weight-loss snack? The green soybeans are very low in calories: 100 g of edamame have a mere 125 calories. In comparison, 100 g of chips contain about 500 calories. Also, one serving of edamame provides you with nearly 15 g of protein.


Assorted fresh vegetables with dip, selective focus

Plain cottage cheese is very high in protein. Try eating it with some carrot or cucumber sticks. Or are you in the mood for a sweet snack? Sprinkle some freshly grated vanilla or cinnamon over it.

Did you know that cottage cheese contains lots of leucine? This amino acid promotes muscle protein synthesis after your workout. The more muscle you have, the more calories you burn when resting. This in turn results in more weight loss.


Quinoa salad

A mixed quinoa salad is a delicious post-workout meal. If you make a little extra, you can also enjoy it for lunch tomorrow. Quinoa, a “pseudo-cereal”, is a vegan source of protein. 100 g of quinoa contains almost 15 g protein. Tip: Mix in some beans and chickpeas for some added protein.


Post-workout shake

Peanut butter and bananas go great together, especially as a shake. Blend them together with some milk, freshly grated vanilla and cocoa. Enjoy a natural post-workout shake without artificial protein powder.


A plate with egg muffins with vegetables

Two or three savory vegetable muffins provide you with plenty of protein. And the best thing about this recipe is that you can make a large quantity of your post-workout snack ahead of time. Not enough carbohydrates for you? Then just eat them with a slice of whole grain bread.

How do you fortify yourself after your training? Share your tips and recipes with us in the comments below!

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