MMA Training, 
         Eating & Technique 
         Secrets. 
          
         A quick note: 
          
         After scouring the internet for true, powerful sources of MMA videos and information… this 
         document contains some of the best, free info that's out there. 
          
         Of course, nothing beats expert training with our elite level pros - so if you're ready for the 
         full-on experience, then come on by for your risk-free trial now by clicking here-
          https://prommatraining.leadpages.net/abmma-gulfport-mma-30dayfree-offer-page/ or 
         calling 228-392-0034 
          
         And now for the info you've been waiting for. 
          
         MMA Conditioning: 
          
         These routines enhance, strengthen, and tone your entire body. For best results, do them at 
         an intensity that challenges you - without going overkill (that just leads to injuries). Go hard, 
         go fast, and watch as your body gets ripped and toned over time, but listen to your body 
         and know when to rest. Don't overdo it and set an easy to stick to 2 or 3 day a week 
         schedule to start off. 
          
         1. A Full Workout: 
          
         http://www.youtube.com/watch?v=yqI0xJAsmdI 
          
         (If you don't have dumbbells do the exercises mimicking the same movements without 
         dumbbells. If you don't have a bar - replace this exercise with standard squats.) 
          
         2. 15 Minute Kick-Butt Workout. No equipment required. 
          
         Involves fighting technique, conditioning & more. 
          
         http://www.youtube.com/watch?v=uaG3arfzdP8 
          
         3. MMA "Knockout Power" Workout for Explosive Power.  
          
         Requires some equipment. Best used at the gym - or, with a little imagination, you can 
         probably think of how to do it at home. If not call us and use our stuff 228-392-0034. Click 
         here for the 30 day trial: https://prommatraining.leadpages.net/abmma-gulfport-mma-
         30dayfree-offer-page/ 
          
         http://www.youtube.com/watch?v=YLHoAaQrf2Q 
          
          
         MMA Technique: 
          
         Practicing these moves is a workout in itself. First, try the moves very slowly so your body 
         can adapt and adjust. After you really have them down, then speed it up, and repeat in 
         intense, 30-seconds intervals for a killer workout, too. Rest 10 seconds between each 
         interval. 
          
         1. How to Jab. 
          
         http://www.youtube.com/watch?v=OxpEpgMgSqg 
          
         2. 4-Punch Combo. 
          
         http://www.youtube.com/watch?v=pZfhG7kVGVc 
          
         3. Hip Heist: Double Leg Takedown Defense 
          
         http://www.youtube.com/watch?v=_061gEyLyb0 
          
          
         MMA Nutrition: 
          
         MMA fighters 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 ;-)  
          
          
         Our MMA Program: Each of these elements - all under one roof. 
          
         Of course, the best way to insure you'll get the best-possible training, condition and 
         nutrition is to work with experts. That's why I'd love to invite you to test-drive our program. 
          
         Just refer to the sign-up link in the email that this PDF came in or follow this link: 
         https://prommatraining.leadpages.net/abmma-gulfport-mma-30dayfree-offer-page/. Plus, 
         an in-person program offers other powerful benefits too: 
          
         - Accountability to stay on track, and reach your goals 
         - Motivation & Support to keep you pumped, excited and ready to go 
         -Customized training schedule and diet to fit your exact wants and needs 
         - Expert Guidance to clear up anything that's confusing or difficult, and to make sure you're 
         performing everything 100% correctly 
         - And more! 
          
         Hope to see you soon. It's been a pleasure sharing these tips with you! Check out what 
         other people had to say about the programs below, then read the FAQ:  
          
         1st Hand Testimonials from real students of Alan Belcher MMA Club: 
          
         "Since I started training, my energy and determination have shot through the roof. I have 
         taken my fitness and martial arts to the next level here with my instructors and friends. The 
         training is tough but absolutely worth it." 
         -Logan S. 
          
         "This place is basically my home away from home. I'm here at least 6 days a week, several 
         times a day training. The atmosphere is phenomenal. A lot of high level competitors, both 
         instructors and students. The staff makes you feel like you're part of the family from the 
         minute you walk through the door. Everyone is level-headed, down to earth, and more than 
         willing to take time out of their day to help you get to your goals. This place has chanced my 
         life both physically and mentally. If you want a train at a high level academy and have your 
         game taken up another notch, then this is the place!"  
         -Nick H. 
          
         "I just thought that you should know... I joined the Muay Thai classes around a month ago at 
         ABMMA. I did so with trepidation since this was my first time trying any such thing, and I 
         had no idea what to expect from the classes and the people in them. Since that time (only a 
         month, mind you) I have found a part of myself awakened! I have had multiple instructors, all 
         of which have been motivating, but patient and concerned about my progress. I don't miss 
         the noon class on Tuesdays and Thursdays (although I have forgotten to sign the sheet a 
         few times). Each time I find myself motivated and excited about what I am learning. I hate