5 Fat-Melting Secrets of Pro Kickboxer | Gracie PAC MMA

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5 Fat-Melting Secrets of Pro Kickboxer

A Quick Note

This document contains powerful info real Kickboxers use in their strength & conditioning training. It includes links to how-to videos that we felt clearly and easily showed different techniques and exercises, as well as powerful nutritional guidance to help you burn fat around the clock.

Of course, nothing beats training in a great class environment. So if you’re ready for the full-on experience, then come on by for your risk-free trial now (refer to the email this document was in for links to the sign up page).


You might have concerns about some of the exercises in this video “bulking you up”. Have no fear! It takes a VERY specific kind of diet and training to get bulky for a woman. In fact, without taking certain supplements, it’s literally impossible for most women. So let that worry slide off your shoulders 😉 And now for the info you’ve been waiting for.

Secret #1: Conditioning: Mini-Circuit

This “mini circuit” of 3 exercises will give you a full body work-out on the fly. Incorporate the other exercises in this report for an even deeper workout.


Secret #2: Nutrition.

Kickboxers need a few key things from their nutrition plans:

1. Energy. To sustain them in their training and in fights.

2. Weight-stability. The diet can’t make them gain weight. They need to stay lean, ripped and toned. If they need to lose weight, the diet has to accommodate this as well.

3. Health. They need their bodies to be at 100%. Healthy foods help the body perform at optimal levels.

4. No hunger! Training builds a big appetite. Fighters can’t worry about calories and such. They need to be full from every meal, and for that full feeling to last.

Here’s a nutritional plan that combines all of these – and you DON’T have to count calories! Now, that’s not to say you should over-eat and go crazy. You want to eat just enough to get full – and not a single bit more.

1. Eat a low-glycemic diet (don’t worry, I’ll explain what that means in a second!).

When you eat carbs of any kind, it causes fluctuations in your blood sugar levels. Foods with a lot of white sugar cause your blood sugar levels to go crazy. They also cause you to gain fat, reduce your energy levels, and lead to overeating (see, after your blood sugar levels spike up, your body reacts by bringing them back down – which causes you to get hungry and crave MORE bad foods!).

Low-glycemic foods keep you fuller, longer… help your body eliminate excess fat… and keep your energy levels sustained all day long.

So, the question is… “How do I know what foods are low / high glycemic?”

Luckily, there are a few websites loaded with thousands of foods and their glycemic indexes. Here’s the best one:

– http://www.glycemicindex.com/

Basically, you want every meal you eat to contain:

1. A low-glycemic source of carbs (to give you sustained energy)
2. A healthy source of fat (to keep you full)

3. Protein (to build muscle, reduce fat, and help strengthen your body)

4. Fresh fruit / veggies (these aid digestion, boost metabolism, and help your body process what you’re eating)

Here are some examples of meals:

Breakfast: Two eggs on whole wheat toast with an apple or other fruit.

Lunch: Tuna sandwich on whole wheat bread with spinach and tomato.

Snack: Smoothie with 1 Tbsp. Peanut Butter, 1 Banana, Reduced Fat Milk

Dinner: Pan-fried filet of salmon, lightly-baked asparagus, sweet potato

As you can see, each of these meals contains hardy carbs, fat, protein, and fresh fruit / veggies. As long as you stick to this structure, and make sure your carbs are low-glycemic, you can replace these foods with any others in their categories.

Smart Phone Tip: If you’re at the grocery store – or out to eat – and want to know if the food your’e looking at has a high glycemic index… just open up your smart phone, and google “glycemic index of [food]”.

You’ll know within seconds if the food is okay to eat 😉

Secret #3: The Stance.

Before we get into any kickboxing moves, you have to learn proper stance. Here’s a great video to show you how:



Secret #4: The Jab.

Here’s our first kickboxing move. It’s the most basic one – a jab. Practicing a move as simple as a jab works your entire body (believe it or not).

How to incorporate it into your workout:

Throw 10 jabs from your right side. Then switch your stance so your opposite hand is in front and throw 10 jabs from your left side. Increase speed / repetitions for a greater workout.

Incorporate this with your mini-circuit for a full-body-toning workout.

One more thing!

The guy in this video is a bit intimidating. Don’t worry! We’re not like that here :-). He may be a bit “intense”, but his video is very clear and concise so we decided to include it.

Also, he utilizes an exercise with a heavy bag. If you don’t have one, don’t worry. Just shadow box.


Secret #5: The Cross.

The cross is the next most basic kickboxing move. While the jab is a quick strike with your front hand, the cross is a stronger blow from your back hand.

How to incorporate it into your workout:

Throw 10 jab – cross combos with your right hand in front. Switch sides, and throw 10 jab-cross combos with your left hand in front.

Incorporate this with your mini-circuit for a full-body-toning workout.

Quick Note!

In this video, he utilizes an exercise with a heavy bag. If you don’t have one, don’t worry. Just shadow box with your jab-cross combo.

http://www.youtube.com/watch? feature=fvwp&NR=1&v=itCvjA2pdfg

The Final Secret. And Perhaps The Most Important One…

There’s one more secret you simply can’t get from videos. It’s the camaraderie, motivation, enthusiasm and support you get from a powerful class.

That’s why I’d like to invite you to come try out our classes. You’ll get powerful conditioning and kickboxing like in the videos above – but every class is unique and dynamic.

And you’ll have the full attention and support of expert instructors to guide you every step of the way.

So if you’re ready for powerful results, just refer to the email where you found this PDF. It has a link to our web-only, risk- free special.

Hope to see you soon, and help you burn fat, tone muscle, and live a healthy, happy life. Our facility is located in central Tampa, Florida if you are ready to reach your goals. 

– Your friendly neighborhood kickboxing instructor 🙂