TABLE OF CONTENTS Subscribe Now – FREE

MMAR READER 1.) Letter From MMAR President2.) MMA Fight Card Listings3.) MMA Gym Directory4.) Featured Professional Fighters6.) Featured Amateur Fighter7.) Featured Technique8.) Industry Advice

9.) Health & Fitness

10.) Featured Videos 11.) Featured Photos12.) MMA Polls13.) Sponsors and Links

Contributors December 2011President: Michael Zuccarello Vice President: James McCullough

Industry Advice: Molly Hoskinson Health & Fitness: Paul McGinley

Technique: SSF Academy Health & Fitness: Chris Pedroza

Health & Fitness: Ken Sylvan

December 2011

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LETTER FROM MMAR PRESIDENT Subscribe Now – FREE

MMARecruiter.comSan Diego, California

Phone: (619) 866-4198

www.mmarecruiter.com

Dear MMAR Readers,

We would like to thank all of our members for helping MMARecruiter.com reach over 14,000 members. This is an awesome milestone for our website and it would not be possible without our members' support. We are working hard to improve the quality of our website and enhance our members' overall experiences while using our site.

It is our goal to continue to increase our membership base. By increasing the number of members we have, it creates more opportunities for us to deliver quality resources for the fighters. We asking that all of our members invite their friends and industry contacts to join our site, so we can potentially double the size of our membership base in just a short period of time.

If you find our website useful, please invite someone you know to join by Clicking Here.

December's issue of the MMAR Reader is available for FREE , made possible from the support our sponsors and monthly contributors. We ask that if you are going to do business with other MMA companies, please keep these companies in mind. Without their support, MMA Recruiter and the MMAR Reader would not be possible.

If you would like to become a sponsor and help support our publication, please Click Here.

Congratulations to December's Featured Fighter Contest winners. Check out Gerald Lovato, Michael Phillips and Jeff Murphy . If you were not selected as one of the winners for December, please be sure to enter January's contest. Becoming a featured fighter is an awesome way to get massive exposure. To enter the into the next month's contest, please Click Here.

We have some great articles and industry information in this month's issue. We have tips on how to train on a budget, great health & fitness articles, a great starter Muay Thai combo and much more.

Thanks again for everyone's support!

Sincerely,

Michael Zuccarello

PresidentMMARecruiter.com

December 2011

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FIGHT CARD LISTINGS Subscribe Now – FREE

**DISCLAIMER**MMA Recruiter is not the promoter or matchmaker for any of the events listed below. MMAR only reposts the

fight card information. Fight cards are subject to change. Some fight card listings might be filled.

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12/02/11 - Pro & Ammy MMA - Saginaw, MI

Donofrio MMA is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on December 2,nd 2011 in Saginaw, MI.

12/03/11 - Ammy MMA - Monroe, MI

Warrior Xtreme Cagefighting is looking for Amateur MMA fighters to fill spots on their upcoming fight card on December 3rd, 2011 in Monroe, MI.

12/03/11 - Ammy MMA - Logan, UT

Chambers is looking for Amateur MMA fighters to fill spots on their upcoming fight card on December 3rd, 2011 in Logan, UT.

12/03/11 - Ammy MMA - Muncie, IN

Iron Warrior Fight League is looking for Amateur MMA fighters to fill spots on their upcoming fight card on December 3rd, 2011 in Muncie, IN.

12/03/11 - Ammy MMA - Chester, PA

XFE is looking for Amateur MMA fighters to fill spots on their upcoming fight card on December 3rd, 2011 in Chester, PA.

12/09/11 - Ammys - Ft Lauderdale, FL

ASAP Fight League is looking for amateur MMA fighters to fill spots on their upcoming fight card on December 9th, 2011 in Ft. Lauderdale, FL.

12/10/11 - Ammy MMA - Burlington, VT

Burlington Brawl is looking for Amateur MMA fighters to fill spots on their upcoming fight card on December 10th, 2011 in Burlington, VT.

12/10/11 - Ammy MMA - Jacksonville, IL

Midwest MMA is looking for Amateur MMA fighters to fill spots on their upcoming fight card on December 10th, 2011 in Jacksonville, IL.

12/17/11 - Ammy MMA - Columbia, TN

Columbia Caged Combat is looking for Amateur MMA fighters to fill spots on their upcoming fight card on December 17th, 2011 in Columbia, TN.

Continued on the next page...

December 2011

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FIGHT CARD LISTINGS Subscribe Now – FREE

**DISCLAIMER**MMA Recruiter is not the promoter or matchmaker for any of the events listed below. MMAR only reposts the

fight card information. Fight cards are subject to change. Some fight card listings might be filled.

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12/17/11 - Pro & Ammy - Decatur, IL

Maxey Promotions is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on December 17th, 2011 in Decatur, IL.

12/17/11 - Ammy MMA - Joliet IL

Fight Card 43 is looking amateur MM fighters to fill spots on an upcoming event on December 17th, 2011 in Joliet, IL.

01/06/12 - Pro & Ammy MMA - Vancouver, WA

XCL is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on January 6th, 2012 in Vancouver, WA.

01/20/12 - Ammy MMA - Reno, NV

Fight Republic is looking for Amateur MMA fighters to fill spots on their upcoming fight card on January 20th, 2012 in Reno, NV.

01/21/12 - Pro & Ammy MMA - Redding, CA

Rouge Fights 16 is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on January 21st, 2012 in Redding, CA.

01/27/12 - Ammy MMA - Southgate, MI

Warrior Xtreme Cagefighting (WXC) is looking for Amateur MMA fighters to fill spots on their upcoming fight card on January 27th, 2012 in Southgate, MI.

01/28/12 - Ammy MMA - Fredericksburg, VA

Barbarian Fight Club is looking for Amateur MMA fighters to fill spots on their upcoming fight card on January 28th, 2012 in Fredericksburg, VA.

02/02/12 - Ammy MMA - Spring Hill, TN

RFC is looking for Amateur MMA fighters to fill spots on their upcoming fight card on February 2nd, 2012 in Spring Hill, TN

02/03/12 - Pro & Ammy MMA - Cleveland, OH

Donofrio MMA in Association with The Impact Fight League is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on February 3rd, 2012 in Cleveland, OH.

Continued on the next page...

December 2011

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FIGHT CARD LISTINGS Subscribe Now – FREE

**DISCLAIMER**MMA Recruiter is not the promoter or matchmaker for any of the events listed below. MMAR only reposts the

fight card information. Fight cards are subject to change. Some fight card listings might be filled.

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02/17/12 - Pro MMA - Ft Lauderdale, FL

Fight Time Promotions is looking for Pro MMA fighters to fill spots on their upcoming fight card on February 17th, 2012 in Ft Lauderdale, FL.

02/18/12 - Pro & Ammy MMA - Louisville, KY

Second2None Cage Fights is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on February 18th, 2012 in Louisville, Kentucky.

03/02/12 - Ammy MMA - Chester, PA

XFE is looking for both Pro and Amateur MMA fighters to fill spots on their upcoming fight card on March 2nd, 2012 in Chester, PA.

03/09/12 - Ammy MMA - Scottsdale, AZ

BadBoy & FelKO is looking for Amateur MMA fighters to fill spots on their upcoming fight card on March 9th, 2012 in Scottsdale, AZ.

December 2011

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MMA GYM DIRECTORY Subscribe Now – FREE

USA MMA GYMSAlabama Alaska Arizona Arkansas California Colorado Connecticut Delaware Florida GeorgiaHawaii Idaho Illinois Indiana Iowa Kansas Kentucky Louisiana Maine Maryland Massachusetts Michigan Minnesota Mississippi Missouri Montana Nebraska Nevada New Hampshire New Jersey New Mexico New York North Carolina North Dakota Ohio Oklahoma Oregon Pennsylvania Rhode Island South Carolina South Dakota Tennessee Texas Utah Vermont Virginia Washington West VirginiaWisconsin Wyoming

INTERNATIONAL MMA GYMSAfrica Asia Australia Canada Europe Japan Mexico South America

December 2011

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FEATURED FIGHTER – PROFESSIONAL Subscribe Now – FREE

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Fighters InformationName: Michael Phillips

Location: Virgina Beach, VA

Age: 32

Skill Level: Professional

Weight Class: 145lbs

Height: 5' 10”

Pro Record: 6-2-0Ammy Record: 15-5-0Fighting Style: Muay Thai / Jiujitsu Managed: No

Training InformationI Train At: Team Aguirre Martial Arts

My Instructor(s): Dennis Aguirre, Jose Aguirre, Roger Belch, Steve Miller, Tommy Poey, Percy Cuerpo

Training Partners: Jose Aguirre,Case Supchek, Ruben Warr, Craig Fessor, Angel Gonzalez

AccomplishmentsAccomplishments: - 3x King of the Ring 145 lb MMA Champion

- 2x WKA 145lb MMA Virginia State Champion - 1x King of the Ring 145 lb MMA Champion - 2006 WKA Nationals Runner's Up - 2007 Golden Gloves (Boxing) 141 lb Champion - 2007 WKA Nationals Runner's Up - 2008 Virginia State Boxing 141 lb Champion - 1x Total Cage Combat Bantam Weight Champion - 2x Extreme Combat Pro Featherweight Champion

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December 2011

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Fighters InformationName: Gerald Lovato

Location: Albuquerque, NM

Age: 32

Skill Level: Professional

Weight Class: 145lbs

Height: 5' 7”

Pro Record: 15-9-0 Ammy Record: 6-2-0

Training InformationI Train At: FIT NHB

Instructors: Tom and Arlean Vaughn Training Partners: Tim Means, Donald Sanchez, Frank Baca & Nate Torrez

Accomplishments:- Former FWMMA 145bs Champion- Former SWKA 145lbs Champion

Personal History:Gerald Lovato was stabbed in a street fight growing up and nearly lost his life. This near death experience was the reason Lovato began fight training, as a way to build self confidence and found mixed martial arts to be his passion.

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December 2011

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Fighters InformationName: Jeff “Micro” Murphy

Location: Lynchburg, VA

Age: 25

Skill Level: Amateur

Weight Class: 135lbs

Height: 5' 6”

Ammy Record: 3-0-0Fighting Style: MMA & BJJManaged: Yes

Training InformationI Train At: Team Ram

My Instructor(s): Jamie Ridgeway- Pro Muay Thai, BJJ Black Belt

Training Partners: James Foy, Caleb McAllister, Adam Gotleib, Tim Sloan, Big Matt Coleman

About MeAbout Me: Started training MMA after a bad car wreck where I lost my best friend. I

was told I would never walk right again... seem to be walking fine now !

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December 2011

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http://www.scrapsoldier.com

FEATURED TECHNIQUE - MUAY THAI COMBO Subscribe Now – FREE

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Name: SSF Submission AcademyAddress: 812 College St. Clarksville, TN 37040

Website: www.mmaclarksville.com

Phone: (931) 920-8456

Molly Dupertuis and James Nickerson of SSF Submission Academy of Clarksville TN show a quick Muay Thai combo.

1. Molly throws a left jab. 2. Then a right cross.

3. Molly follows up with a right round kick. 4. (Step 3 Variation) Fake round kick to front kick.

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Name: Southwestern MMAWebsite: www.southernmma.net

How to Train for MMA on a BudgetBy: Molly Hoskinson

Many up-and-coming fighters run into the same problem when making the move from UFC-couch warriors to actual skilled mixed martial artists: Training can be expensive. How can you afford to train to fight when you can't afford the gym fees? I hear this complaint all the time.

First of all, consider what you are paying for when you slap down your money each month for a gym membership. You are not just paying for the use of the facility. You are paying for the expertise of your trainers, the opportunity to train with others who have the same goals you do, the equipment and facility that you require to be successful. Consider the value of your expense and place a high priority on coming up with a way to afford the necessary training. Running an MMA gym is a very challenging, expensive endeavor and most independent gyms do NOT make a profit from their member fees. Keep that in mind when you pay your monthly fee - this is keeping your gym from going under and leaving you with no place to train. This is an investment in your future. Once you see it that way, finding ways to come up with the money seems more worth your time and I bet you can find a way to make this happen.

The first plan to consider when choosing an affordable gym is to train in a small town; in my area, gym memberships are less expensive than in larger cities like Charlotte or Atlanta. There are many fighters here with a great deal of potential who are running their own programs and will help you reach your goals for much less money than the more mainstream "chain" gyms that exist. Another advantage to training in a small independent gym? You will get more personalized attention. Training at a large, nationally known gym with shiny equipment is great, but do they know your name and will they be able to help you on an individual level to succeed? Yet another benefit is that once you are an established fighter, you may be able to work out an arrangement to receive training at a free or reduced rate in exchange for promoting the gym through your fight pursuits.

Continued on the next page...

December 2011

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How to Train for MMA on a BudgetBy: Molly Hoskinson

Some gyms may offer you the opportunity to work for your training fees. You could clean the mats, answer the phone for a few hours a week, participate in expos and promotional events, or any other type of work the gym may need. The more paying members a gym receives because of you, the more likely they will work with you on your costs. Refer people actively to the gym; bring people to visit and sign them up for classes. Hand out flyers at your office or to your friends and family.

Finally, sort out your budget. Are you spending $50-100 each month on UFC pay-per-views and beer? Add up the small, unnecessary expenses and see if it equals enough to pay your membership fee. It is often easy to find $100-150 in useless spending each month that could be funneled into your training. Giving up lattes, weekend 12 packs, fast food, and nights out at the bar not only will help you afford to reach your dreams, but is also necessary in preparing your body for battle in the cage.

As a manager, I want to see my fighters take this sport very seriously and grow each time they enter the gym or the cage. If you are serious about your career, you will find a way to afford your training and find a way to train as often as necessary to improve your skills. Of all the expenses involved in training, the right gym is the MOST important and should NOT be skimped on as a result of money. Be creative and treat this expense as you would your electric or water bill -absolutely necessary for your livelihood.

What are some ways you have found to help afford a training program in MMA? Your suggestions will help others!

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December 2011

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Name: Southwestern MMAWebsite: www.southernmma.net

Pro Rules to Live By for Amateur MMA FightersBy: Molly Hoskinson

A lot of fighters want to fight. I hear this all the time from fighters who contact my management company. "I don't care, I just want to fight." I wish I had a nickel for every time I hear that phrase and I always respond the same way: "There's a lot more to fighting than fighting."

A quick browse through Sherdog or the Underground will show you just how many amateurs fight once or twice and then are never heard from again. I'm sure there are a variety of reasons for that, but I often wonder how many of them could have taken their careers a lot further with a little more effort in the 'business' side of the sport. As a manager, I try to make it as easy as possible on my fighters so they can focus on preparation and training. Having said that, there are responsibilities that must be taken on in order to build a solid reputation in the industry and help open doors that lead to fighting on the professional level.

Keep Your Promises

If you say you are going to fight, stand by it. Even if no contract has been signed, consider your word a contract. A contract should simply be a formality once you've been asked to fight on a certain date against a certain opponent and you've agreed to do so. If you aren't sure, don't agree. Say you need time to decide. Say you need to speak to your trainer. If you have a manager, you shouldn't be doing this type of talking anyway, but if someone approaches you with a request, tell them they need to speak to your manager. Once the decision has been made, stand by it and do what needs to be done to be there with regards to paperwork, medicals, and weight cutting.

Continued on the next page...

December 2011

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Pro Rules to Live By for Amateur MMA FightersBy: Molly Hoskinson

All it takes is one or two instances in which you pull out of a fight for reasons other than a medical injury and before you know it, you are not fighting any more because your name has been blacklisted in the MMA community. Suddenly no one wants to fight you and no one wants to contract you for any promotion, you're considered unreliable. Work hard to preserve your reputation and avoid this scenario.

Keep Your Medicals Up to Date

Yes, it's annoying. Yes, it costs money. Yes, I know you don't have a fax machine and the handling of paperwork takes a lot out of you (really). But get it done and get it done EARLY, not on time and not late. Mistakes are made all of the time, believe me. Names are left off forms, the wrong blood test is given, faxes mysteriously disappear or are sent to the wrong person. If a mistake can be made, plan for it to happen and get this done early so these errors can be corrected in time for you to fight.

Behave Like a Professional

Remember that the fans make the fighter. Treat them well. Thank them every chance you get. Talk to people, be approachable, sell yourself. Don't think you can just show up and fight and it will earn you fans. People need a reason to remember who you are and between the fight itself and the attitude you portray to the audience, this will seal the deal and help you increase your value in the sport.

I expect my fighters to behave morally as well as legally. Don't get caught up in any kind of scandalous situations, from drug use to violent behavior to marital affairs. Keep to the high road, give people a reason to respect not only you as a fighter but also you as a person. Sponsors generally are very serious about supporting fighters who have a positive public image, and it only takes one mistake to ruin yours for a considerable length of time.

Build Strong Relationships with Sponsors

Nobody is going to pay you thousands of dollars to wear a t-shirt as an amateur. In fact, most MMA companies will not pay you at all, although you could potentially be swimming in free clothing and some gear. Don't balk at the opportunity to represent a solid company. Do a great job representing them now while you're up-and-coming and they will consider you a natural at pro level, then you will see the money. For sponsors it's all about ROI (Return On Investment). It isn't because they like you, it isn't because they're your biggest fan, it isn't because they think you are going to be the next Anderson Silva. They want to see a return on the money they lay out. Show them you have value. Push their brand to your friends, family, and fans. Be proud of your sponsors and they will support you on your way to the top.

Continued on the next page...

December 2011

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Pro Rules to Live By for Amateur MMA FightersBy: Molly Hoskinson

Consider This

Many fighters, particularly amateurs, believe that the only way to have a successful run in MMA is to win every fight. I see mediocre fighters take "walk through" opponents just to pad their records with wins. I'm here to tell you, winning is great but keep in mind there is a lot more at play here. On a promotion my fighters were on recently, one of my amateurs lost the fight. Guess who was invited back again? Not his winning opponent. My fighter was invited back because he was reliable, entertaining, and all around great to work with, he increased his value even through a loss. Now he has an opportunity to work toward the wins, build his value even more through his amateur career, and handle himself like a seasoned pro when the time comes.

Understanding MMA from a business perspective will help you achieve success , do you agree? Disagree? What types of behaviors have you seen in the business that help or hurt fighters?

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Name: Paul McGinley Location: London, England

Phone: 07716024469

Website: www.paradoxnutrition.com

Tips Not to Make Your MMA Workout SuckBy: Paul McGinley

Reducing rest between sets will:

Improve your anaerobic endurance, allow you to do more work in a shorter period of time,

Increase your EPOC and force you to burn fat faster. Unless you're trying to get huge, cutting your rest periods to 30 seconds or less is a great thing to do.

Start doing some Individual Training: working one limb at a time is a great way to correct muscle imbalances, turn a bench press into a core exercise and get you stronger with less strain on your joints

Get Serious about Prior-Workout Nutrition

3 meals a day isn't going to cut it if you want to get the best results from your workouts.

To maximize performance, recovery & fat loss, you need to get smart about what you eat and when you eat it.

Continued on the next page...

December 2011

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Tips Not to Make Your MMA Workout SuckBy: Paul McGinley

Improve your Joint Mobility

Most gym-goers barely find time to stretch their muscles. Almost none of them try to mobilize tight or impinged joints and that's too bad. Because I bet 9 out of 10 people at your gym have at least one bad joint that could be magically healed with a proper joint mobility program.

Buy a Foam Roller (google it)

Buy a foam roller. Your muscles and your bank account will thank you. Also used on tight trap muscles to help eliminate tension headaches.

Exchange Volume for Intensity

You're not a bodybuilder, so why are you training like one? Endless sets of 8-12 reps are fine if you want to get huge & puffy looking.

But if you want to be strong, fit, and healthy and look sexy as hell, you need to crank up the intensity of your workouts. The most popular form of high intensity training is HIIT (High Intensity Interval Training).

Sleep

It doesn't have to be 8 hours every night. Maybe you're fine with 7 hours or 6 + a 20 minute afternoon snooze. But there is too much evidence linking a lack of sleep with poor health for us to ignore.

Movements Not Muscles

As you walk down the street, your body unconsciously contracts & relaxes a wide variety of muscles. If you had to actively control all the muscles involved with walking, you would never step outside your front door. So why is it that the leg extension machine at my gym is always busy, and yet I never see anyone performing weighted carries? When was the last time you did a leg extension in real life? When was the last time you carried 6 bags of groceries in from the car? What's the point in having a wicked Vastus Medialis if it means having a quad : hamstring imbalance which leads to sore knees?

* Movements First* Muscles Second

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Name: SUPREME ASSAILANT Location: El Paso, TX

Phone: (915) 443-1278

Website: www.supremeassailant.com

Gain Control Over Your Own Body's Inspiration By: Chris Pedroza

Have you been working a bit too hard on your training? Do you get the results you want?Athletic training is a great way to get rid of the fat in your body and make you look trimmed and toned by developing your muscle tone. A lot of people, attracted by the prospect of better bodies, eagerly join weight lifting programs. More than half of these people, however, eventually quit without seeing any results.

A training program requires hard work and perseverance, and even if you start seeing some results, there’s no guarantee that those are the results that you want.But do you know that there is something you can do to get that guarantee? Make your training efforts come to fruition. Here’s how:

1. RE-FOCUS.

A lot of people eventually lose their motivation because of the absence of any visible results of their efforts. What they don’t know is that the opposite is actually true. They don’t see any results because they are not motivated enough.So before anything else, re-focus on your goals. Make sure you set reasonable goals. One way of doing this is to set a weekly goal that you can work hard on at the present moment. Some set long term goals and lose their drive along the way. But if you have weekly goals (and perhaps a reward waiting at the end of each week), you will be constantly driven and motivated.

Continued on the next page...

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Gain Control Over Your Own Body's Inspiration By: Chris Pedroza

2. REMOVE ALL NEGATIVE THOUGHT AND "CRABS".

After just a few weeks on a training program, a lot of people get overcome with negative thoughts of how they don’t see any changes and how they’re never going to see their ideal bodies in actual. Once these thoughts set in, you might as well stop training altogether.

3. GET INSPIRATION.

Have you heard of the law of attraction? This is the topic of the controversial self help book called “The Secret.” The book revealed the secret behind the great successes of many great men in history and the reason why a lot of people are now also enjoying the same level of prosperity and fulfillment in everything they do in life. The book would be a worthy read if you feel burnt out from all your training efforts.

According to the law of attraction, you can gain control over your own destiny – and your own body – if you simply set your mind to it. The law tells us that your mind will, like a magnet, powerfully attract anything you put in it. So if you put negativity in, that’s what you’ll attract. Likewise, if you put positive thoughts, you’ll achieve positive results in whatever you do – including resistance training.

4. MOTIVATE YOURSELF.

So get inspired and start thinking positively. Instead of focusing on the difficulties, think along the following lines:

• I am in control of my own body.• I achieve my goals.• I complete my challenges.• I welcome improvements.

These are some examples of subliminal messages, messages that are recognized and get stored in the subconscious level. The subconscious is the mind’s storage unit. While the conscious level jumps from one thought to another, the subconscious absorbs information and influence like a sponge. Once absorbed, thoughts become so deeply embedded that they eventually become the main factors that influence people’s actions, perception, and behavior.

5. BUY A SUBLIMINAL MOTIVATIONAL CD.

Tired from your daily workouts? Why don’t you sit back in front of the television or beside your CD player and just watch a video or listen to music? Don’t feel guilty about not weight lifting, so long as you are listening or watching a weight lifting subliminal CD. Weight lifting subliminal CDs are recorded audio or video that blast powerful readymade subliminal messages that can attract weight lifting success into your life. These are widely available online and may also be downloaded for free from some sites.

December 2011

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Name: Paul McGinley Location: London, England

Phone: 07716024469

Website: www.paradoxnutrition.com

How to Screw Up Your MMA DietBy: Paul McGinley

How to Screw Up Your MMA Diet - You bought the diet book. You read it from cover to cover and still no progress. So, what went wrong? And how do we get your weight loss back on track? Here is a list of 10 things that screws up your diet: 1. Trust Trust that a one size fits all diet is going to fit you. Trust that the calories burned estimates on the treadmill are accurate. Trust that those food labels are correct. By 2012, the weight loss industry is 2 trillion pounds. Isn't it possible, that in their quest for an even larger share of that low-fat pie, weight loss companies might be tempted to over-exaggerate their claims? Trust me, they are. Food manufacturers manipulate food labels. Choose real food over processed meals. Your cardio machine is overestimating your calories burned by about 50%. Adjust your workout. For a diet book to be successful, it needs to guarantee success and be easy to understand. Impossible, you are an individual. Us the general public is made up of individuals. We wear different clothes. We have different metabolisms, different dietary preferences, different families, etc. Don't expect a diet book written for the general public to fit seamlessly into your life.

Continued on the next page...

December 2011

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How to Screw Up Your MMA DietBy: Paul McGinley

2. Don't keep a food log There is a big difference between what you think you eat and what you actually shove down your throat. Keep a food log. The action of putting pen to paper and recording your food intake has a powerful effect on your actions. Without the food log, it is way too easy to forget those little diet cheats. 3. Focus only on calories 1500 calories of junk food is not the same as 1500 calories of healthy food. It is not. 4. Your bathroom scale Weight loss is not linear. There are going to be ups and downs. The level of fluid in your body is different from one day to the next. Your weight is going to be different from one day to the next. It might shift a little and it might shift more than a little. When it comes to the scale, ignore the day to day. 5. Turn a cheat meal into an All You Can Eat buffet Some diets use a cheat meal / cheat day / cheat weekend as a tool to re-set your fat burning hormones. I used this competing in MMA and for my fat loss goals and the idea is that by temporarily increasing calories or carbs, your body won't shift into starvation mode and cause a decrease in metabolism and fat loss. Personally, I think it's a useful dieting strategy. The problem is that dieters sometimes lose control and their cheat meal ends up becoming an excuse to pig out, for example: 12 cookies, ribs, Starbucks and a Sunday dinner.

Treat the cheat meal with respect. 6. Skip breakfast There is just way too much scientific proof to ignore this diet killer. Eat your breakfast! 7. Dehydration Q: Why do people break their diets? A: They get hungry duh! Did you know that hunger is a symptom of dehydration? Stay hydrated. Drink water.

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How to Screw Up Your MMA DietBy: Paul McGinley

8. Fat Burners Drug and supplement companies are hard at work trying to formulate that holy grail of pharmaceuticals: A weight loss pill that works as advertised and doesn't kill you. News Flash: It doesn't exist. What does exist are products that combine a small boost in fat burning ability with a large boost in self-delusion. 9. Your lazy lifestyle 30 minutes on the treadmill isn't going to make up for a lifestyle of sitting on your butt. Back in the olden days, your ancestors worked hard, hunting, gathering, pillaging, etc. The least you could do is take the stairs. 10. Too few meals / Too many meals This is a two-part screw up. The first part of this screw up applies to those people who starve themselves while they are busy during the day and then chow down when they get home at night. 11. Big Mistake By running on fumes all day, you are telling your body that food is scarce. As a result, your body increases the production of various fat storage brain chemicals and hormones. And when you get home with that double cheese pizza, they spring into action and slam those calories right into those love handles and saddle bags. Part two of this screw up is for those people who are trying to eat between 4 and 8 small meals a day instead of 3 larger meals. While I believe that this can be a very effective strategy, be aware that it can backfire. Tiny meals don't satisfy. You will be hungry all the time. Never full. Never satisfied.

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4 Steps to Being Leaner and StrongerBy: Ken Sylvan

With MMA evolving daily, more and more fighters are trying to find ways to be more efficient. That means training just as hard as they need to without over training. With so many skills to learn and master, there are only so many hours in the day.

Making weight, staying in shape, recovering from training and increasing power/strength and speed. You can't do any of these if you are reducing calories or not sleeping. Normalizing your system is the fastest way to achieve these things.

Here are 4 steps to being leaner and stronger ( normalizing your system).

Step 1:

Fish oil has the ability to correct over 30 different ailments. It helps to reduce ADD, ADHD, high blood pressure, anxiety, depression, inflammation, sleeplessness, insulin irregulation, just to name a few. Mainly we see its affect on lowering cortisol ( a stress hormone). Lowering cortisol will quiet the mind, reduce body fat around the belly button and increase testosterone. High testosterone equals better immunity and recovery as well as increased strength and power. Dosages should be kept around the same number as ones body fat percentage. ( 15% body fat, 15gm fish oil per day) divide evenly between meals.

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4 Steps to Being Leaner and StrongerBy: Ken Sylvan

Step 2:

Vitamin D3 is important for immunity, especially against flu's and influenza. A hospital was experiencing a severe outbreak of influenza. All divisions of the hospital were infected, except one. The psychiatric ward. They received high levels of vitamin d3, which improved mood and reduced anxiety while increasing mental function. This will reduce body fat around the belly button as a result. You will also experience better sleep. 5000iu/day is a general protocol. This may vary, based on where you live, pigment in your skin and stress levels. Step 3:

Stomach acid testing is vital to every fighter. One can eat a wide variety of food, but it doesn't mean all the food is assimilated. When stress is consistent, stomach acid can be degraded over time. Food then sits undigested in your stomach. It then breaks down slowly and stretches the stomach lining. Check our blog for the exact test www.mylife.neurofitlifesystems.com Step 4:

Magnesium is vital for a number of things. When the nervous system is magnesium deficient, its sent into sympathetic (flight of fight) overdrive. This makes it difficult to sleep. Which leads to overtraining. Magnesium deficiency also hampers insulin sensitivity which makes it harder to stay lean and store glycogen so you can recover after workouts. Adding these protocols to your nutrition plan will ensure better sleep, stress management and recovery. Most importantly a leaner, stronger body for fighting. Which leads to a longer and more successful career. Remember, if you eat, sleep and breathe like a champion, you will be one!

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