For years I have been advocating the importance and subsequent health benefits of weight training. Athletes as well as your average fitness fanatic have the potential to enhance performance by supplementing their programs with my H.I.G.T training and combining it with a boxing for fitness program. So, why have boxers been reluctant to realize the importance of resistance training? Maybe it's because they will get too big, and slow or lose all of their flexibility. All complete untruths and myth. Let me share a secret with you. Functional muscle will make you faster, hit harder and dominate your sport or life's day to day tasks.

The movements you make are the result of a muscular contraction. Increasing the size of the functional unit of muscle tissue (myofibril hypertrophy) will result in faster more powerful movements. As far as getting big is concerned; this is not a simple or realistic task for anyone not specifically wanting to increase body composition. People that become large from weight training put a great deal of effort in attaining maximum muscle mass. This requires large amounts of food and specific training. This simply does not happen by accident, you can not use the excuse you don't want to get big, you wont! If getting big was as simple as just lifting weights everyone who spent endless hours in the gym would look like bodybuilders. On top of the dedication and hard work proper genetics must also be present to display high levels of muscularity and mass. However genetics alone does not determine your end result.

The proper training program for boxers emphasizes neural training and myofibril hypertrophy. This does not cause significant gains in muscle mass. (Boxers are not bodybuilders; therefore they should not train like bodybuilders). Weight training that involves full range movements has been shown to increase flexibility. Yes , there are people who weight train that are inflexible, but there are also people who have never seen a weight that are inflexible. Incorporate a proper stretching program with your weight training and your flexibility will probably increase. Boxers, don't get to carried away with being flexible. Boxing does not require a great deal of flexibility. Boxing does require adequate flexibility. Excessive flexibility is detrimental to force production.
High reps and light weights are the chosen weight training method for most boxers. This is the complete opposite of what the weight training regimen should look like. High reps and light weight do little to improve absolute strength and speed-strength . This too often used method of weight training is a form of muscular endurance training. Done on occasion this regimen would be fine.

When you hit heavy bags, run, jump rope, etc. you are performing muscular endurance work. When you step in the weight room it's time to switch modes. Boxing is a sport that requires the development of multiple motor qualities. Speed, strength, and endurance are all motor qualities that must be developed in boxers.

As I said earlier traditional boxing training develops muscular endurance, as well as coordination, and skill. The goal in the weight room is to increase absolute strength through the use of heavy weights, and to increase speed-strength by moving moderate to heavy weights at rapid speeds. The top priority in training is to increase absolute strength, speed-strength as well as burn fat and build a lean muscular body... is the stimulation of fast-twitch muscle fibers. This is done through bouts of high intensity weight training. Again I feel my H.I.G.T program is a form of training far superior to other training programs. Keep in mind high rep, light weight work does not recruit fast twitch fibers. Never has never will! This type of training recruits slow twitch and what over time amounts to very little result and overall change in body composition. I hear all the time "I just want to be tone, not big". This is simply the thought process of an in-experienced athlete of client, still the general public as well as fighters are so reluctant to embrace this truth. Mainly do to years of mis-informed trainers feeding them the the wrong information the wrong body science, since an early age.
In close, let me challenge your way of thinking and training. Embrace this type of training to improve your skill at any sport or your general fitness.



When combining strength training programs, such as my H.I.G.T ( see older posts for description ) and boxing workouts like Boxing for fitness. What in fact you have is the recipe for a well defined, strong & shapely, head turning physique. As a fighter I can tell you first hand in the old days mixing weights and boxing was as forbidden as drinking & driving is today. You just don't do it, period!
Well science has come a long way since those days and we now know how beneficial weight training and to be more specific, high intensity training is to our overall mental and physical well being. I like to say "fitness is the true fountain of youth". Personally I find cardio training on treadmills and long runs extremely boring. Not to mention as soon as you stop the run you no longer burn calories or fat, as with weights and boxing, (anaerobic training) you continue to burn calories hours after your workout. So I choose to follow up my H.I.G.T program with boxing. Being a former pro fighter I understand the training and how to apply it, in order to specifically benefit my body type, as I do for clients.
Not to mention boxing is simply put, fun. A host of benefits are achieved with each session. Greater hand eye coordination, speed and reflexes. A core workout unlike any ab exercise created. The list goes on and on. Now remember..high intensity weight training first, immediately followed by my boxing for fitness training. Your on your way.



The structure of your training program is vital to building lean muscle tissue, burning more calories, and losing body fat. High intensity group training allows for two very crucial components to be satisfied in your quest for a lean, muscular, fit body. Building muscle and burning fat! The concept of this is simple in explanation yet very difficult in execution.
My H.I.G.T program requires you to stick with some key elements that can not be changed. Two exercises of different muscle groups performed in a super-set fashion to complete one set. Little to almost zero rest between sets with max rest periods being no more than thirty seconds. You never lift lighter weights, you only strive to lift heavier loads each set.
High intensity group training means doing the prescribed exercises as fast and as heavy as you can. Training this way does a host of positive things to your body. One important reaction is the activation of fast twitch muscle fibers that are metabolically less efficient. They use more calories than type 1 fibers because more are recruited to lift heavier loads explosively.
Using minimal rest intervals between sets increases growth hormone and adrenaline levels into the stratosphere. Doing so in return increases the amount of calories burned during each set. Muscle is one of the most metabolically active tissues in the body. What all this means is simple, training this way forces you to build muscle. The more muscle you have, the more calories you are burning all day. Importantly, muscle is denser than fat so your body looks lean and fit.



FACT: Creatine and whey protein combined boosts lean muscle mass, Both are popular gym supplements and both have been studied and scrutinized more than any other health supplement. Creatine works by increasing muscle creatine phosphate levels and stimulating protein synthesis ( the building of a larger + stronger muscle ).
Whey protein taken both before and after training increasing amino acid availability( building blocks of protein ). Combine the two supplements along with smart eating habits and plenty of good sleep and you've assured your body has the key elements for repair and recoup. Now your ready for tomorrow's workout.

Richard Seymour

HIGH INTENSITY GROUP passion explained

In recent weeks many different topics have been discussed, from motivational tools, eating habits, supplementation and training principles. However I do not want to stray to far from the reason I started this site to begin with. My training program H.I.G.T ( high intensity group training ) and it's five principles. Something I believe so strongly in I wanted to share it for free with all of you. Developed, molded, every detail scrutinized to be efficient, effective and results oriented, period!. Evolving from the perspective that unconventional is conventional, its difficult but this is why we do it! You will physically be tested, challenged then tested again. Everything you have been told you cant do you will do and progress and be better today than you were yesterday.
In the coming posts I want to discuss with you the five principles behind H.I.G.T and how these principles apply to the training program. I developed this program to simply produce results. A hard lean muscular body with a finely tuned machine like metabolism. When I begin to train someone with H.I.G.T, I always explain "there is a method to this madness". Every exercise grouping, every rep, every bit of rest between exercises has been planned and serves a very specific purpose. I believe my H.I.G.T program and it's principles are way advanced and the future of exercise. This I promise you.

Richard Seymour


Check out the news section from my friends in South Africa, at Abfitt has now linked up.


After my recent article titled "Friends in fitness, friends for life" wherein I talk about a group of friends all in their forties and all extremely fit, along with recent attention for athletes including forty-something big wave surfer Laird Hamilton, forty something Olympic swimmer Dara Torres, and thirty seven year old professional world champion boxer Nate Campbell, as well as my own recent decision to re-enter professional boxing at the age of thirty seven (more than ten years removed since my last fight), I began to do some research. Research on the aging athlete and how aging and your average trainer are affected. So, I found out a few really interesting things, all from the very reputable John's Hopkins University.
Without going into the many issues that surround the ageing athlete and your average ageing fitness fanatic I will just get to the study's results and not into it's details. The study found that, although certain biological factors of ageing do play a role in diminished skill level, overall fitness, and performance, the main factor contributing to these declines was simply "intensity;" the lack of it as we age. I love it. We get complacent and slow down. Proven by the athletes mentioned above, if we keep our training intense, all out, and keep challenging ourselves in the gym, we can prolong our fitness, continue to build lean muscle, get stronger, and yes- still compete competitively even on a professional level way past what science calls our "athletic prime." Its the mind-body connection. If you believe it, you can achieve it.
Programs like my H.I.G.T focus on intensity at all times and provide the tools to get better, stronger, faster, and perform on a higher level in sports and in life. H.I.G.T allows us to do this even as we age. I am thirty seven, I plan on heading into my forties fit and healthy and when I reach fifty I want to get even better. Sixty....well just look out.


Flat stomach, tight abdominals, ripped six pack abs - we all dream about that. In fact "how to get great abs?" is the question fitness trainers hear most often.
Of course this question is phrased differently depending on the personal situation; men would like to know how to get a six pack while women are interested in how to get a tight sexy stomach. Nevertheless, the answer stays the same: strengthen your abdominal muscles and lose your belly fat.
True, it sounds simple. Then why do so many people have problems achieving the great abs they want? So often we hear men and women complaining that they do hundreds of sit-ups and crunches a day, have tried every diet out there and still can't get great abs. Obviously those men and women are doing something wrong. What they fail to understand is that the secret to a flat stomach and ripped six pack abs is NOT hundreds of reps of abs-specific exercises. Surely getting defined abs requires working out. You will have to train your abdominal muscles in order to build up their strength and endurance but in order to actually see them defined you will have to lose all the belly fat that is covering them, and that in fact is the harder part because counting solely on abs exercises will not get you there.
The formula for achieving great abs is simple: proper nutrition + a quality full body training program. I recommend my H.I.G.T ( high intensity group training program ). *Note: Not recommended for beginners.
It is very important to understand that you cannot have a flat stomach or a well-defined six pack without any of these two steps.
The first step you should take is to get control of your diet and clean it up. It is time to realize that no matter how hard you workout, you simply cannot out-train a lousy diet.
The second step is to stop wasting your time trying to "spot reduce" with abdominal exercises. Focus your workouts on the intensity of your exercises and work the body as a whole. This is the only way to get the best metabolic response and lose the body fat covering your muscles for good. Remember, train the body using multi-joint exercises, train with intensity, and make good practice of eating quality foods. A life time of crunches wont get you to the abs you want, however these simple training strategies will have you on your way.


Brain-power is vitally important. After all, our brain dictates how we feel and consequently it has an impact on our motivational state and subsequent training intensity levels. Weight and aerobic training hold significant benefits in terms of mental well-being and intellectual acuity. The brain is responsible for the processes underpinning many of our day to day actions, from completing a set of bench presses to planning one's training program.
It is important, therefore, to keep our brain in great shape to get the most out of our training. Furthermore, brain health and training seem to be symbiotically related in that daily exercise appears to be one of the best methods of enhancing brain health and adequate brain health ensures that we are better able to train.
Indeed, exercise has been shown to improve psychological well-being, memory, and learning through many different processes. From a bodybuilding perspective, improvements in brain health can enhance concentration, motivation, memory, emotions and reflexes - all essential for an optimal training experience, and greater quality of life overall.


If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can:
Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
Strengthen bones, especially important for women.
Make you stronger and increase muscular endurance.
Help you avoid injuries.
Increase your confidence and self-esteem.
Improve coordination and balance.
Getting started with strength training can be confusing--what exercises should you do? How many sets and reps? How much weight? The routine you choose will be based on your fitness goals as well as the equipment you have available and the time you have for workouts.
The Basics
If you're setting up your own program, you'll need to know some basic strength training principles. These principles will teach you how to make sure you're using enough weight, determine your sets and reps and insure you're always progressing in your workouts.
Overload: To build muscle, you need to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form.
Progression. To avoid plateaus (or adaptation), you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis.
Specificity. This principle means you should train for your goal. That means, if you want to increase your strength, your program should be designed around that goal (e.g., train with heavier weights closer to your 1 RM (1 rep max). To lose weight, choose a variety of rep ranges to target different muscle fibers.
Rest and Recovery. Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row. GET STARTED, GET FIT!!! A BEGINNER'S GUIDE


Lifting weights and doing cardio vascular exercises is only half the battle. Eating is the other half. Here are some smart tips.

• Eat breakfast every day. Fill up on fruit, along with some carbs and protein (an egg-white omelet and whole-grain toast, or oatmeal with walnuts and almonds).

• Don’t go hungry. Avoid going longer than three hours without some food (snack on nuts, fruit, energy bars or my favorite- a protien shake).

• Eat within 45 minutes to two hours after a tough workout. Choose foods that contain mostly carbs, with some protein thrown in (nuts, a protein shake or bar, peanut butter and whole-grain bread, yogurt and fruit).

• Eat slightly more than normal. You need to eat more calories than you burn all day to build more lean body tissue. You can figure out exactly how much to eat by tracking what you eat now and adding 250 to 500 calories more each day.

Stick with these basic rules, and you're on your way.



If you can't see your abs, don't assume it's because you're missing out on a magical abdominal exercise or secret supplement. Blame your mindset.

You see, losing belly flab is a boring process. It requires time, hard work, and most important, dedication. Take the right steps every single day, and you'll ultimately carve out your six-pack. But if you stray from your plan even a few times a week — which most men do — you'll probably never see your abs.

The solution: six simple habits, which I teach to my clients to help them strip away their lard for good. Think of these habits as daily goals designed to keep you on the fast track to a fit-looking physique. Individually they're not all that surprising, but together they become a powerful tool.

The effectiveness of this tool is even supported by science. At the University of Iowa, researchers determined that people are more likely to stick with their fat-loss plans when they concentrate on specific actions instead of the desired result. So rather than focusing on abs that show, follow my daily list of nutrition, exercise, and lifestyle strategies for achieving that rippled midsection.

The result: automatic abs.

1. Wake up to water

Imagine not drinking all day at work — no coffee, no water, no diet soda. At the end of an 8-hour shift, you'd be pretty parched. Which is precisely why you should start rehydrating immediately after a full night's slumber. From now on, drink at least 16 ounces of chilled H2O as soon as you rise in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What's more, a previous study determined that muscle cells grow faster when they're well hydrated. A general rule of thumb: Guzzle at least a gallon of water over the course of a day.

2. Eat breakfast every day

A University of Massachusetts study showed that men who skip their morning meal are 4 1/2 times more likely to have bulging bellies than those who don't. So within an hour of waking, have a meal or protein shake with at least 250 calories. British researchers found that breakfast size was inversely related to waist size. That is, the larger the morning meal, the leaner the midsection. But keep the meal's size within reason: A 1,480-calorie smoked-sausage scramble at Denny's is really two breakfasts, so cap your intake at 500 calories. For a quick way to fuel up first thing, I like this recipe: Prepare a package of instant oatmeal and mix in a scoop of whey protein powder and 1/2 cup of blueberries.

3. As you eat, review your goals...

Don't worry, I'm not going all Tony Robbins on you. (I don't have enough teeth.) But it's important that you stay aware of your mission. University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.

4. ...and then pack your lunch
Eat smartly, choosing good healthy foods
A premixed protein shake saves time and assures the protein needed to build lean muscle

5. Exercise the right way

Everyone has abs, even if people can't always see them because they're hidden under a layer of flab. That means you don't need to do endless crunches to carve out a six-pack. Instead, you should spend most of your gym time burning off blubber.

The most effective strategy is a one-two approach of weight-lifting and high-intensity interval training. According to a recent University of Southern Maine study, half an hour of pumping iron burns as many calories as running at a 6-minute-per-mile pace for the same duration. It has the added benefit of helping you build muscle. What's more, unlike aerobic exercise, lifting has been shown to boost metabolism for as long as 39 hours after the last repetition. Similar findings have been noted for intervals, which are short, all-out sprints interspersed with periods of rest.

For the best results, do a total-body weight-training workout 3 days a week, resting at least a day between sessions. Then do an interval-training session on the days in between. To make it easy on you, I've created the ultimate fat-burning plan, which appears on this month's workout poster (see below).

6. Skip the late shows

You need sleep to unveil your six-pack. That's because lack of shut-eye may disrupt the hormones that control your ability to burn fat. For instance, University of Chicago scientists recently found that just 3 nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around your belly.

To achieve a better night's sleep, review your goals again 15 minutes before bedtime. And while you're at it, write down your plans for the next day's work schedule, as well as any personal chores you need to accomplish. This can help prevent you from lying awake worrying about tomorrow ("I have to remember to e-mail Johnson"), which can cut into quality snooze time.

Elle McPherson Shows Us She Is Still A Supermodel

At the age of 43 and after two kids, supermodel Elle McPherson still looks better than some women half her age! Showing off her body in a bikini on the beach in her home country of Australia, Elle tried her hand at surfing, and claims it keeps her and her husband in shape.


FACT: There's a window of about 30-60 minutes after a workout when your body is most receptive to nutrients. This, simply put, is the single-most anabolic time period of the day. Miss this opportunity and you're spinning your wheels. Refuel and rebuild your body with quality whey protein (25-35 grams), creatine (5 grams), amino acids (branched chain), and carbs (70 grams).
FACT: Skipping rope at about 80% mhr for about 10 min. will burn the same amount of calories as running for 30 min.

FACT: Muscle hypertrophy requires muscle tension, anabolic hormones and growth factors, calories, amino acids, and rest between training. Miss any of these factors and results will elude you.

Train smart!