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How to achieve caloric deficit by cutting 500 calories daily, with minimal changes!
There could be various reasons for why you want to achieve a caloric deficit such as: I have always found that exercise and diet changes helped to achieve a caloric deficit effectively. As a guide: an average man needs 2,500kcal a day. an average woman needs 2,000kcal a day. There are various diets and intermittent…
Running/Weightlifting Beginner Hybrid Athlete Workout
If you’re a beginner at working out and want to focus on combining running and strength workouts, you can use this workout routine. You can do this workout routine on Monday, Tuesday, Thursday, Friday & Saturday. For Progressive Overload Increase Upper Body Exercises by 1.25kg to 5kg each week. For the running workout, start at…
Boxing/Bodyweight Strength At Home Workout Routine
If you don’t have access to any equipment and want to get fit at home, or you’re a boxer in your off-season who wants to maintain their fitness, you can use this workout routine. You can do this workout routine on Monday, Tuesday, Wednesday , Thursday & Friday. Increase Sets and Reps for the Bodyweight…
20 Minutes Shadowboxing Workout To Improve Your Boxing & Cardio
If you’re looking for a quick shadowboxing workout to do, you can do this workout. Each round is 3 minutes and there is 1 minute rest in between.
Level Up Your Calisthenics
If you’re a beginner at working out and want to get into calisthenics, this workout can help. Focus on increasing reps and sets every workout and aim to workout 2 to 3 times a week. When you’re ready, step up the level! Level 1 Workout Level 2 Workout Level 3 Workout Follow us on liftingmantis.com…
The Perfect Ab Workout With Beginners, Intermediate & Advanced Level
If you’re looking for an Ab Workout to do alongside your current workout routine, or as a separate routine, the workout below can help. As a quick tip, if you are adding this to your workout days, I would recommend adding it to the end of your main workout because fatigue of your abs before…
Why You Should Use Egg Weights & A Free Workout For Fighting Endurance And Strength
I find Egg Weights to be one of the most underrated fitness equipment used. Here are some reasons to buy Egg Weights: The Squat-Punch Workout one of my favorite workouts to do with Egg Weights are what I call the “Squat-Punch Workout”. In this workout you perform a squat and when you come back up…
Beginners 4-Day Upper/Lower Split Workout
If you’re a beginner at working out and want to use an Upper/Lower Split to build strength, you can use this workout routine. You can do this workout routine on Monday, Tuesday, Thursday & Friday; Tuesday, Thursday, Friday & Saturday; or Wednesday, Thursday, Saturday & Sunday.Start at a weight you can comfortably lift. For Progressive…
Core Muscles, Their Benefits And How Can You Strengthen Them
In my previous article on Kettlebells and how they can improve your Kinetic Chain Linking I received some criticism due to a misunderstanding about what muscles comprise Core Muscles. Definition Of Core Muscles After doing a web search on what Core Muscles are composed of, I can see why a misunderstanding arose, because “Core Muscles”…
How To Achieve Caloric Deficit By Cutting 500 Calories Daily, With Minimal Changes!
There could be various reasons for why you want to achieve a caloric deficit such as: I have always found that exercise and diet changes helped to achieve a caloric deficit effectively. As a guide: an average man needs 2,500kcal a day. an average woman needs 2,000kcal a day. There are various diets and intermittent…
Why Kettlebells Are Underrated
Most workout routines rule Kettlebells out because they aren’t the most effective way to gain muscle. However, Kettlebells are still one of the best workout tools you can use. This is especially the case for boxers and martial artists because in fighting, power is produced with kinetic chain linking. Kinetic Chain Linking Kinetic chain linking…
The Strategy Of “Fours” For Staying Fit When Busy And Traveling
Busy people and people who are traveling have some things in common when It comes to the challenge of maintaining fitness: I have had the exact experience, so I wanted to share my workout strategy during these periods which got me through. Bodyweight Strength Workouts when you have no equipment You can do simple Bodyweight…
How To Create A Minimalist Home Gym
People surf YouTube and see the huge home gyms of fitness influencers, which has all the big machines of commercial gyms. This discourages people from setting up their own home gym because they think it will be costly to set up and take up a lot of space. However, a home gym can save you…
Achieve Aesthetic Physique with Advanced Bodybuilding
If you’re looking for an aesthetically pleasing physique, this article may help. The difference between Bodybuilding and Powerlifting is that bodybuilding is more inclined toward building a perfect body for YOU. Yet The majority of bodybuilding splits in workout routines aren’t able to address this because: What are Advanced Bodybuilding Splits? Quite simply, it is…
Maximize Fitness with Minimalist 3 Move Routine
For those of you who have no equipment, no time and want to keep things Simple, I have created a 3 move workout and workout and diet strategy that could help you stay fit. The 3 basic moves are Squats, Push Ups, Planks 1. Reps and sets For basic fitness you can do 3 sets…
Essential Strength Training for Kenjutsu Practitioners
When you’re strength training for Japanese Swordsmanship it’s important that your upper body muscles aren’t too tight as your cuts won’t be as effective. You also need leg and core strength to improve your performance. The time it takes to learn Kenjutsu is also consuming so here’s a workout you can do quickly to improve…
Essential Hand Conditioning for Boxers
I’ve been to lots of Boxing Gyms and they all have one thing in common. There is no joint and Knuckle conditioning for the participants. The participants have their hand heavily wrapped and heavily padded before they could hit the heavy bag. İf they ever get into a real fight, this spells for bad news.…
Enhance Sparring Performance through Mental Visualization
People have issues with nervousness in fights, confusion about what to train for self defense and other issues. Visualization is a tool which can help with these issues. You can close your eyes for a minute or two visualize yourself being attacked and beaten, to overcome your fear of this. You can visualize defending yourself…
Ultimate Guide to Shadowboxing Workouts
Building a shadowboxing workout routine can be difficult for people who want to get fit with boxing but don’t know where to start. Generally speaking you should be working the following: You can work these in separate days, combine them on days or complete a round each in a single shadowboxing workout, totaling 8 rounds.…
Unlock Your Potential: Martial Arts for Fitness with The LiftingMantis Workout Program
The LiftingMantis workout program is simple. Strength training, Cardio, and Skill Work is done twice a week for a 6 day program. The Format is: The reason you start the week with strength is because you are probably more nourished from the weekend and it’s a good time to build muscle then. The cardio workout…