Monthly Archives: June 2013

Benefits of the Free Standing Bag and Workouts

Punching Bag

Free Standing Bags Vs Hanging Punching Bags

Free standing punching bags, or free standing boxing bags provide very similar resistance to the traditional hanging heavy bags found at the gym. Since they are free standing, they are portable, require almost no installation, and are ideal for home gyms. They work by containing a reservoir in the base filled with water, sand or combination of. This keeps the bag sturdy and provides resistance.

The main difference and benefit of a free standing boxing bag is the portability and convenience whether its in a gym or home. Where space is an issue or you may not wish to drill a boxing bracket hanger into the wall – the free standing punching bag is a great alternative to consider.

However if you are serious hitter, whether it’s boxing or kick boxing – a traditional boxing bag with bracket installed into a solid wall or surface will be your better option. It is more likely that any hard hits and repeated tough use will ensure that the product will be more durable.

Filling up the base of a Free Standing Punching Bag

From the beginning, the main purpose for self-supporting punching bags was to fill the tank with water —which is still a widespread technique. Water is the largest advantage over other choices. It’s simple to pour and you have a source right on hand.
Another popular filler is sand. Sand flows into the reservoir without difficulty if dry, but is less likely to escape when the bag is tipped and will not cause condensation.

Warming Up

It is extremely important to warm up before actually hitting the bag. There is a higher chance of injury from hitting the bag with a cold muscle. A good warm up consists of some stretching, shadow boxing, or shadow kickboxing. When fully warmed up, then it’s time to move to the bag.


Fast jabs are a great way to get the heart pumping. The first thing you want to do is settle into a firm stance. You never want to face the bag head-on. Always put one foot in front of the other to promote balance. Once your position is firm, hit the bag straight out with the first two knuckles of your left hand. Do not lock your elbow; just let the punch flow from your core. The cross follows the jab with the right hand. The cross is a more powerful punch because it comes from the back of the body. Lift your heel on the cross to add more power. Alternate the jab and the cross in rapid succession for as long as you can, usually between thirty seconds to three minutes. Rest for one minute and repeat the sequence five to ten times.


For a full-body workout, move to kickboxing exercises. This is a combination of jabs, hooks, uppercuts and kicking the bag. To add a front kick: face the bag head-on and kick straight ahead, aiming for the “stomach” of the bag. A sidekick consists of turning to side, with a shoulder facing the bag and kicking to the side, like a leg lift, and aiming again for the “stomach” of the bag. Roundhouse kicks are very powerful and are done by again turning to the side and having a shoulder facing the bag, making sure your feet are spaced out enough to give you a solid foundation, and kick with the farthest leg from the bag, aiming for the bag’s stomach. Continue a combination of these for three to five minutes then rest for one minute and repeat.

These are just a few examples of the many beneficial workouts a free standing bag can provide. Free standing punching bags engage your entire body. They’re great for cardio, and building stamina. Added benefits of free standing boxing bags are the reduction of stress and anger from channeling your negative energy into the bag.

The ONLY way to lose fat…

Apple and hamburger on scales conceptual

Eat Less & Move More.

As obvious and as uninspiring as it sounds, this really is the only way any diet will be successful. From the Atkins Diet to the South Beach Diet, Diets will only work if the dieter consumes less calories than they expend, with one exception.

While it is true that weight loss can only occur when we expend more calories than what we consume, if we eat too little and make the gap between energy intake (food) and energy output (exercise) too large, things can go terribly wrong. For instance, put UFC champ Georges St-PierreGeorges Pic on a daily calorie intake of 2000, when on a heavy training day, would burn more than 10000 calories and before long, he would be sick as a dog and in a state of anorexia.

One of the most common complaints I would hear from my larger clients, was that they would eat very little and exercise regularly but still gain weight. If the gap between energy out vs energy in is more than around 1200 calories a day, the result can often mean that the body goes into a state of starvation and holds on to as much fat weight as possible. Completely defeating the purpose of dieting. This is why very low calorie diets do not work and are never sustainable.

Why would your body want to let go of body fat stores when instinctively your brain is sending messages to the body that there is a severe lack of food and therefore must hold onto as much fat as possible to stay alive for as long as possible? When the mind perceives a lack of food, it automatically tells the body the best way to survive and fires into action. In instances of continued famine, (eating 1200+ less calories than the energy we expend on a given day) the body reacts by storing fat. Fat, having the highest energy content at 9 calories per gram, is stored as adipose (fat) tissue on the body and supplies the body with over double the usable energy than that of carbohydrates and proteins. Proteins and carbohydrates offer only 4 calories per gram. Remember, we are generically wired for survival.

Food energy is measured in calories. Every food has a different calorific value. A gram of lettuce has about 0.16 calories, whereas a gram of avocado has around 8 times as much with 1.26 calories. The scientific measurement of a calorie is the energy needed to increase the temperature of 1 gram of water by 1 °C. Slightly technical, but pretty much meaning that the higher the calorie value of a particular food, the longer it takes your body to burn it off, making it a more sustainable source of fuel. Or on the positive side, the more energy available, the more energy we have available to perform exercise or daily tasks.

When we consume less calories than we expend over a sustained period of time, we experience weight loss. The energy required to burn one kilo of fat, is 7000 calories. Therefore, if you consume 500 less calories than what you expend every day for seven days, you will have created a deficit of 3500 calories. So, in theory, you should have burned ½ kilo of fat in one week. This is the case, unless the dieter gets too carried away and the gap between input and output becomes more than 1200 calories.

Do not make the mistake of thinking less is more. Eat less and move more, but you need to figure out how many calories you are eating and how many calories you are burning so you can maintain a healthy balance. A healthy deficit for a male is around 500 -1000 calories a day. Female dieters should aim for around 500-750. For weighing over 100kg and are exercising, a deficit of up to 1200 is acceptable for sustainable weight loss.

If you would like help with your eating and to find out how much you need to eat to most effectively reach your health and fitness goals, contact me on +61430191006 (Sydney) or visit 

Till next time, stay fit, happy and healthy!

Matt Straight – The Online Nutritionist                                                     Matt Straight

5 Myths You Were Told About Quick Muscle Growth


You put in the time, you’ve worked harder in the weight room than everybody else (or so you think), but why aren’t you seeing the results you want? Why don’t you build muscle mass as fast as you originally planned?

The secret to quick muscle growth is not an easy one, and you might not realize it, but the reason why you’re not getting to your target is because of certain myths about how to build muscle fast that you ought to stop doing.

Myth #1: You have to lessen your good intake.

On the contrary, you need to eat healthy when you build muscle mass. If your metabolism is crazy fast, that means you have to pack more protein and carbs in order to get leaner and have a more muscular frame. This, of course, doesn’t mean that you can eat just about any food you like. You have to eat the right foods: a healthy combination of foods rich in protein, fiber, and healthy fats.

Myth #2: You don’t have to be consistent.

Another myth is that you don’t have to stick to a routine. On the contrary, you can build muscle fast if you pick a program that is made for you. Stick to the program for a good two months or more, in increasing intensity and with more repetitions, and you’ll get faster results.

Myth #3: You get stuck in theory.

Some people tend to read too much about quick muscle growth—too much information, in fact, that some conflict and confusion arise at some point. Just cover the basics, don’t obsess over every detail, and try to learn as you go along.

Myth #4: You don’t have to keep tabs on your development

If you don’t measure how heavy your lifting is, and how much calories you take in, you won’t see your progress over time. You should also measure your results: how much did you add in your chest or your biceps? It’s about time to draw out a training journal. Measure your routine, and your weight, and you can motivate yourself with the clear progress you’re making.

Myth #5: You keep it under the wraps.

There’s a reason why people get a coach or mobilize their support system as they try to build muscle mass. If you have a mentor or someone to push you on, you will naturally feel more accountable about achieving your goal of quick muscle growth. You need to have someone whom you can turn to, or a gym partner who will have likewise have the same goal as you: to build muscle fast.