Functional Training for Muay Thai, Boxing, Mixed Martial Arts


Nutrition TipsNeed some tips in sports nutrition? Need to improve your competitive edge as an athlete, exercise enthusiast, weekend warrior, or just someone who wants to develop healthy eating habits? We created this section with lots of healthy information, updated frequently with nutrition articles, healthy recipes, and healthy eating tips for you!

Get some tips on what to eat before sports activities, understand the principles of healthy meal planning for athletes and be able to identify safe sport supplements such as protein powders/bars, creatine, and sport drinks. Find out if you're providing the best fuel for your body in the short or long term and gain insights into how proper nutrition can provide optimal muscle recovery and sports performance. All this and more here at the Black Tiger Fight Fitness website.

Importance of Omega 3 and 6 in your diet

Omega 3 and Omega 6 and why they matter

Omega-3 fatty acids are a type of polyunsaturated fat (like omega-6), considered an essential fatty acid because it cannot be manufactured by the body. As a result, people must obtain omega-3 fatty acids from foods such as fish, nut and plant-based oils, such as canola oil and sunflower oils.
Omega-3 fatty acids correct imbalances in modern diets that lead to health problems. Eating foods rich in omega-3 fatty acids can help lower the risk of chronic diseases such as heart disease, stroke, and cancer, as well as lower LDL or "bad" cholesterol.

Omega-6 fatty acid is also a polyunsaturated fat, essential for human health because it cannot be made in the body. For this reason, people must obtain omega-6 fatty acids by consuming foods such as meat, poultry and eggs as well as nut and plant-based oils, such as canola and sunflower oils. Most omega-6 fatty acids are consumed in the diet from vegetable oils, such as linoleic acid. Excessive amounts of linoleic acid can contribute to inflammation and result in heart disease, cancer, asthma, arthritis and depression.

Omega-3 and Omega-6 fatty acids: Striking the Balance

By finding a balance between omega-3 and omega-6 fatty acids in the diet, both substances can work together to promote health. Although omega-3, omega-6, and omega-9 fatty acids all serve different functions within the body, the evidence is clear that incorporating balanced proportions of both essential and non-essential fatty acids are necessary for maintaining overall heart health and general wellness.





Product Review: MET-Rx Xtreme NitroPump NOS

MET-RX Xtreme Nitro Pump NOS, 180 Coated Tablets

Xtreme Nitro Pump NOS

Enhances Blood Flow And Nutrient Delivery To Muscles!

MET-Rx Xtreme Nitro Pump NOS is a superior vaso-flow booster that's hardcore and laboratory tested. It contains Arginine, an amino acid that can serve as a precursor for the formation of nitric oxide. Nitric Oxide helps support muscles and circulation of oxygen and other critical nutrients. An advanced time-release delivery system is added to further facilitate continual absorption of Arginine into the blood stream. Dietary intake is important for plasma Arginine levels, so if you're serious about your commitment to hardcore fitness, it's important to supplement every day.

Who Needs It?
Everyone requires nitric oxide to carry out key physiological processes within the body. From an athlete's perspective, nitric oxide supplementation may prove useful in increasing muscular strength due to increases in blood flow to certain areas of the body. The fact that nitric oxide increases blood flow should make it of interest to any athlete, as increased blood flow will deliver more nutrients to muscles, thus helping muscles become stronger when subject to stress.

Supplement Facts:

Serving Size: 3 Tablets
Servings Per Container: 60

Amount Per Serving:
Calories 15
Total Carbohydrate 1g
Dietary Fiber 1g 4%
Sodium 20mg 1%
L-Arginine Alpha Ketoglutarate (Providing 2,085mg Of L-Arginine) 3,000mg (3g)

Other Ingredients:
Cellulose (Plant Origin), Croscarmellose, Povidone, Silica, Vegetable Magnesium Stearate, Cellulose Coating

Directions: Adults, take one serving (3 tablets) 45 minutes before exercise and another serving immediately after exercise. Do not exceed nine (9) tablets in a 24-hour period. As a reminder, discuss the supplements and medications you take with your health care providers.

Warnings: If you are pregnant, nursing or taking any medications, consult your doctor before use. Discontinue use and consult your doctor if any adverse reactions occur. Not intended for use by persons under the age 18. Keep out of reach of children.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


Carbohydrates for Fuel

Getting Healthy With the Right Carbs

Grains for healthy carbsOne of the main causes of illnesses and ailments is unstable blood sugar levels. If you are on a blood sugar roller coaster, you are highly susceptible to exhaustion, mood disorders, obesity and a depleted immune system, making you prone to all sorts of illnesses.


Bad Guy Habits

Bad eating habits that most men are guilty of...

Here, we list six bad eating habits. Don't become discouraged — lots of men fall victim to these. See how many of them you recognize in yourself, and try the easy fixes we've gathered from experts. Then add a few good habits and attitude adjustments that just make sense. Soon you'll look tight enough to go creepin' at the shore ... if that's your thing. Better yet, you'll also feel good with your shirt on.
Image: man's belly
Guy habit 1: Skipping meals or snacks

Not eating can mess with your body's ability to control your appetite. But it also destroys willpower, which is just as damaging. "Regulating yourself is a brain activity, and your brain runs on glucose," says Martin Ginis. If you skip breakfast or a healthy snack, your brain doesn't have the energy to say no to the inevitable chowfest.

So skipping a feed helps turn us into gluttons at night. Your starving brain "just doesn't have the fuel it needs to keep you on track, monitoring your diet."

Break it: This one's easy. Spread your calories out into three meals of about 500 calories each, and two snacks of 100 to 200 calories each, says Liz Applegate, Ph.D., director of sports nutrition at the University of California at Davis. Most men who are trying to lose weight still need at least 1,800 to 2,200 calories a day, says Applegate. More important, change your mindset, she says. Think I'm going to start a new routine, not I'm going to restrict myself. Restriction leads to overeating.

Image: ice cream
Guy habit 2: Speed-eating

Use the nondiet approach: You're not denying yourself food, you're just eating it more slowly. Savoring it. Allowing your body some time so you don't keep eating when you're full.

In an experiment published in the Journal of Clinical Endocrinology & Metabolism, 17 healthy men ate 1 1/4 cups of ice cream. They either scarfed it in 5 minutes or took half an hour to savor it. According to study author Alexander Kokkinos, M.D., Ph.D., levels of fullness-causing hormones (called PYY and GLP-1), which signal the brain to stop eating, were higher among the 30-minute men. In real life, the scarfers wouldn't feel as full and could be moving on to another course.

Break it: Your body is trying to tell you something, so give it a chance. Slow down and enjoy your food, says Dr. Kokkinos. Put away the newspaper and turn off the TV. Try this breathing trick from "The Yoga Body Diet" (Rodale, 2010): Inhale while counting slowly to five; exhale and count slowly to five; repeat three to five times before eating. A study in a 2009 issue of Journal of the American Dietetic Association shows that yoga increases mindful eating and results in less weight gain over time.

Image: Tomatoes
Guy habit 3: Pigging out on weekends

Weekend feasts can cause trouble beyond Sunday. In a recent study in the Journal of Clinical Investigation, researchers used rats to examine the effects of palmitic acid on leptin, a hormone that helps regulate appetite. Palmitic acid is found in saturated fat, an ingredient often featured in your favorite weekend grub.

"We found that within 3 days, the saturated fat blunts or blocks the ability of leptin to regulate food intake and body weight," says study author Deborah Clegg, Ph.D., of the University of Texas Southwestern medical center. So a Friday to Sunday of burgers, fries, and wings may prime your brain to overeat on Monday.

Break it: You don't have to go cold turkey (though turkey on whole wheat is always smart). McDaniel suggests that your reward for a healthy week should be one cheat meal, not an entire weekend of them. After all, having an all-you-can-eat weekend is like eating poorly for nearly 30 percent of your week. That means you'd be eating well just 70 percent of the time. We call that a C minus. Do you really want below-average results?

Image: Rosemary
Guy habit 4: Gorging on salty snacks

Sodium is insidious — it causes us to eat unconsciously. It adds up fast: popcorn at the movies, chips during the game, peanuts at the bar.

Break it: Salt cravings go away after a couple of weeks on a reduced-salt diet, says Thomas Moore, M.D., an associate provost at Boston University medical center. Not many men can replace their favorite snacks with carrots or celery, but give them a try: The crunch may be what you crave. Otherwise, try small amounts of low-sodium chips and pretzels. As you're cooking a dish, skip the salt and, if you want, add just a dash at the table. "Salt added to the surface of a food item is far more noticeable than the same amount of salt cooked into a recipe," says Dr. Moore. A slow reduction of your salt habit pays off in fewer cravings, he says.

Image: A mug of lager  beer
Guy habit 5: Drinking

Alcohol, that is. Here's an exercise to start tonight: Write down how much beer, wine, and other drinks you consume in a week. (Use that cocktail napkin.) You may surprise yourself. Calculate the calories and expect another surprise. A reasonable-sounding two beers a night can mean more than 2,000 calories a week — almost an extra day's worth. It can take more than 2 hours of running to burn that off. You call that a weight-loss plan? Besides the empty calories, booze undermines your willpower, says Dawn Jackson Blatner, R.D., spokeswoman for the American Dietetic Association. Which leads to impulse orders of, say, Buffalo wings.

Break it: Try quitting — for just a week. Check your weight and how your pants fit. See if you can live on less. When you do drink, switch to lower-carb dry red wine (about 4 grams of carbohydrates compared with almost 13 in a regular beer) or low-carb beer.

Guy habit 6: Eating in front of the TV, then dozing off

It's a double whammy with a twist. You ingest calories while burning none, and sabotage your secret weight-loss weapon: sleep. Research confirms that people who eat in front of the tube consume more calories (nearly 300 in one study) than those who don't, and that the more TV they watch, the less active they are. And University of Chicago researchers found that people who lost 3 hours of sleep ate about 200 more calories the next day in snacks than those who slept 8 1/2 hours.

Break it: Donald Hensrud, M.D., medical editor-in-chief of The Mayo Clinic Diet, says, "If you want to watch TV, be active at the same time or go work out and come back — then you can treat yourself with some TV." And make your DVR earn its keep so you can go to bed on a regular schedule. Sleep is a fine habit when done correctly.


What Omega-3 Can Do For You

Omega-3 foodsThe Omega-3 rage continues!

Today, more health-conscious people are eager to gain the promising health benefits of omega-3 fatty acids. In fact, recent studies show that omega-3 supplements are now the first supplement recommended choice of most fitness nutrition experts, with multivitamins in second place.

The benefit of taking omega-3 supplements are numerous and are supported by a large body of scientific research. Several prominent organizations like the American Heart Association and the World Health Organization have affirmed these benefits, especially for promoting heart health. What about you? Are you wondering how omega-3 supplements can help you?

Omega-3 fatty acids were made popular after two major people group studies observed the dietary patterns of the Greenland Inuit tribe and those who followed a Mediterranean diet. Both people groups showed robust heart health, in spite of a diet rich in fats. Scientists discovered that a diet rich in omega-3 fatty acids with a relatively less intake of omega 6 fatty acids can contribute to a healthy heart.

The Omega-3-Omega-6 Balance

Omega-3 pathwayOmega-3 and omega-6 are essential fatty acids that cannot be manufactured by the body. As such, we must obtain these essential nutrients through dietary sources. Both omega-6 and omega-3 fatty acids have an opposing effect in bodily functions. Omega-6 fatty acids produce hormones in the body that are known to support inflammation (garnering an immune response), the clotting of blood, cellular proliferation. Omega-6 fatty acids, on the other hand, produce hormones that regulate these same functions in the opposite direction. The body requires a balance of hormones for optimal health.

We get enough of omega6 fatty acids through numerous foods in our diet like seeds, nuts, and refined vegetable oils. Oils that contain omega-6 fatty acids are used to manufacture processed foods. In fact, soybean oil, prevalent in fast foods, may contribute to 20 percent of the calories in a typical American diet. Over the years our dependency on fast and processed foods have increased leading to a high intake of omega-6 fatty acids and not enough of omega-3 fatty acids. The average American diet contains about 14 to 25 times more omega-6 fatty acids than omega-3. This imbalance in the essential fatty acids is believed to lead to many major ailments prevalent today. Experts advise getting a higher dose of omega 3 fatty acids while limiting your intake of omega 6 fatty acids.

Benefits of Omega-3 Supplements

The general consensus from scientific research agrees that everyone should get more omega-3 fatty acids in their diets. We, therefore, need to up our intake of omega 3 fatty acids. Omega-3 fatty acids are abundantly present in fish like salmon, tuna, halibut and mackerel. Since these fish also contain impurities and contaminants like lead, mercury and other PCBs, consumption should be limited to just twice a week. Pregnant and lactating mothers are advised not to eat certain fresh fish because of impurities present in them. An excellent option to fresh fish consumption is high-quality pharmaceutical grade omega-3 supplements.

Research shows omega-3 supplements may benefit health in numerous ways:

  • Supports heart health. Omega 3 fatty acids help to promote healthy cholesterol and triglyceride levels. They support cardiovascular and arterial health.
  • Supports the regulation of normal blood pressure. Studies show that omega 3 fatty acids help to regulate normal blood pressure, especially in people with high anxiety levels.
  • Supports the regulation of normal blood sugar. A few studies show that omega 3 supplements may be used as a proactive nutritional measure to support normal Glycemic levels.
  • Supports joint health. Since omega 3 fatty acids have an anti-inflammatory effect, many people have found great relief from joint discomfort by taking omega-3 supplements.
  • Supports the regulation of mood swings. Omega 3 fatty acids are known to regulate normal moods and studies show that they may be of immense benefits as a mood-enhancer and play a role in boosting mental wellbeing.
  • Supports memory and cognitive skills. Several studies show omega 3 fatty acids support brain power, boost memory and cognitive skills.
  • Supports healthy skin, eyes and hair. Omega 3 supplements help to promote healthy skin, eyes, and hair.

A lack of omega-3 fatty acids in the diet ay may lead to tiredness, forgetfulness, dry skin, heart ailments, poor circulation, or mood swings.

High-Quality Omega-3 Supplements

Omega-3 supplements are available in gelatin capsules, a convenient delivery form. Omega-3 supplements, like Triple Strength Omega 3, are enteric-coated. The enteric-coating technology helps to avoid fishy after-burps often associated with regular omega-3 supplements since digestion takes place further down in the digestive tract. Pharmaceutical-grade fish oil ensures high purity levels and a high concentration of EPA and DHA, the two most famous omega 3 fatty acids. Look for high-quality omega-3 supplements to maximize the health benefits of omega 3 fatty acids to your health!

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