Gerard Butler states that for the movie "Lara Croft Tomb Raider: The Cradle of Life," he did extensive boxing and kickboxing. In the movie "300," Butler also engages in functional training methods with high reps and sets that ultimately result in the ripped body you see in the movie. When Cinema Confidential asked about the love scene with Angelina Jolie, Butler's reply says it all: "it's a very hot, passionate, steamy scene."
If that is the body and results you are looking for, get started today with the Kick-Fit sports circuit below which will shock your body into burning more calories and fat.
Kick-Fit Sports Circuit: Maximum Calorie Burn—600-750
Kickboxing is a thrill-seeking form of exercise that burns a ton of calories and also gets the juices flowing. Kickboxing increases hormone levels, reduces stress, and increases blood flow to the entire body, including the genitals. As an added bonus, kickboxing increases flexibility in the pelvis which can translate into better sex.
The best way to create energy for feeling sexy is to get moving. The experts at Kickfitsports.com have selected the six best exercises for guys and girls that will burn fat, tone the body, increase flexibility, and promote cardiovascular endurance. These exercises will in turn make for longer periods of intimacy and the ultimate celebration of pleasure.
As with any fitness routine, warm-up exercises are important to minimize the potential for injury. Thus, we start with a description of warm-up exercises. Then, for easy reference, we describe and list six exercises which can be performed as part of a circuit workout.
The best warm-up exercise that works the upper and lower body as it builds cardiovascular endurance is the Squat and Punch. The squat works the quadriceps and glutes in the lower body while the punch, with light dumbbells, works the shoulders and chest. This exercise will come in handy when you want to control the situation in the bedroom. Strong quads can make all the difference in making it to the finish line.
The number of repetitions performed should be based on overall fitness and experience. The following may be used as a reference:
- Beginners: (those who never work out): 30 squat punches.
- Intermediate: (those who work out twice a week): 60 squat punches.
- Advanced: (those who work out three or more times a week): 100 squat punches
Now that the muscles are warmed up, you are ready to exercise! The six exercises described below should be done in three sets with the appropriate number of repetitions listed for each exercise.
1. Boxing On The Bag/In The Air
This exercise not only works the chest, shoulders, and arms while increasing flexibility in the hips and legs, but also builds tremendous cardiovascular endurance and increases hormone levels. Depending on your fitness level, do 30, 60 or 100.
Correct Form In Application
- The jab or cross is a linear punch.
- The jab originates on the lead side and the cross originates on the rear side.
- Rotate shoulders and hips. This generates force which is then transmitted through the arm and out the fist.
- Do not lift the elbow. This minimizes force production and uses muscles that are not needed in this motion. Think of starting the punch with your thumb in a vertical position.
- The jab is a snappy punch that is quick and fast.
- The cross is the power punch.
- When shadow boxing, the idea is to be fast and effective.
- At the end of the punch, when you reach impact point, rotate your palm down. This will also likely ensure that you hit with the proper knuckles.
2. Bridge and Press
The bench press works the pectorals hard and the entire core is engaged when the bridge is added to the movement by the muscles activated, these include the latissimus dorsi, the erector spinalis group and lumbar group, the hamstrings as well as the powerful gluteus muscles.
Correct Form In Application:
Lay on the floor and place your feet flat on the floor with your arms and elbows in line with your shoulders, as in the picture. While pressing the weight upward, lift your hips up and simultaneously lower the weight and your hips.
Use a variety of techniques from ascending sets and drop sets to pre-exhaust and forced reps. Depending on your fitness level, do 30, 60 or 100 repetitions.
3. Round Kicks On The Bag
Round kicks work the entire core. Particularly the rectus abdominus and ipsilateral internal oblique muscles help to maintain an upright position of your thorax during the kick. The powerful gluteus muscles—the gluteus medius—stabilize the pelvis and resist abduction of your support leg.
Correct Form In Application:
Walk forward and stop with your left foot forward and feet shoulder-width apart. Lift your right knee up, turn it in toward you, and position that leg as nearly parallel to the floor as you can. Now pivot on the ball of the left foot and swing the instep of your right foot into the target.
Once you hit the target with your instep, shoe lace, or shin, retract your leg to the initial position, rotating your left foot forward so both feet will be in a natural standing position. Then, as you put your left foot down, step back with your right foot until your feet are shoulder-width apart. Allow your upper body to b rotated and flexed toward the target. Retain your balance before and after the hit. Depending on your fitness level, do 30, 60 or 100 repetitions.
4. Lunge and Punch
This move works the anterior core muscles, particularly the rectus abdominus and external oblique. They oppose the opposite forces at impact. The movement in the lower body works the gluteus maximus, biceps femoris, and the quadriceps. They are activated when lunging to the side.
As in most punches, the major contributors in the upper body are the pectoralis major (at impact), anterior deltoids, and arm triceps. The serratus anterior and middle trapezii stabilize the scapula against the thoracic cage during the punch.
Correct Form In Application:
Walk forward and stop with your left foot forward, feet shoulder-width apart, your right hand by your chin, your left hand just below your right, and your elbows tucked into your body. Step out to your left with your left foot while rotating your right shoulder and your hip inward as you punch the target with your right hand.
For more emphasis on the glutes, drop your right knee closer to the floor as you punch the target. After delivering the punch, push off your lead leg to return to your beginning position. Switch feet and repeat the drill on the other leg. Depending on your fitness level, do 30, 60 or 100 repetitions.
5. The Dirty Diamond Stretch
This move works the muscles of the inner thighs and stretches the hip flexors.
Correct Form In Application:
Lay on your back. Pull your feet up and place the bottom of your feet together. While keeping them together, move your feet down and then back up. As you move your feet down, lower your thighs to the floor. This stretch makes the vaginal muscles so strong that even the slightest clenching of them will send your partner into the stratosphere. Depending on your fitness level, do 30, 60 or 100 repetitions.
Kegels are an isometric exercise that strengthens the muscles of the pelvic floor and vagina. A way to practice kegels is to practice stopping urine flow. Men can also use this exercise to strengthen the muscles that prevent premature ejaculation.
Combining The Workout With Diet To Maximize Results
Fitness Tip—Doing this Kickfitsports.com circuit five times a week will result in a 3000 calorie burn. Losing 1 pound of fat per week means you have to burn an additional 500 calories a week or reduce your dietary intake by approximately 72 calories a day.
To eliminate some unnecessary calories, you should omit wheat and dairy from your diet for a few weeks. Instead, include more fruit and vegetables with your choice of protein in your diet. When you eat simple carbohydrates your blood sugar rises rapidly, thus causing your pancreas to release insulin which removes sugar from the blood and stores it as fat.
In addition to your commitment to daily exercise, you should supplement your exercise programs with green tea extracts, CLA (Conjugated Linoleic Acid) and whey protein supplements readily available. A controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue.
According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group. The study found that approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of CLA on body fat.
The Kick-Fit workout relies on steady diet principles in order to be effective, not just for muscle recovery but for controlling eating habits. When you eat proteins, your blood sugar levels remain low which causes your pancreas to secrete glucagon. Glucagon travels to the fat cells and extracts fat to be burned as energy. Participants in the Kick-Fit program should have a good clean protein source and consume protein with every meal if there is no protein supplementation.
Take note that natural sources of whey protein normally have high levels of fat or carbohydrates and are highly fibrous, thus making them more difficult to digest and can lose their potency when cooked.
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It is the combination of diet and exercise that will result in weight loss and toning the body. This simple six exercise Kick-Fit sports circuit routine combined with the diet tips listed above will have you on your way to a fitter body and improved sex life in no time.