Planning Your Meals And Snacks

One can consider feeding their body five to six times a day.  Eating every few hours supports your metabolism and provides necessary energy to get through  your workouts.

Try to consider eating at least 1,200 calories a day.  Any intake under this can limit your necessary energy levels to get the most out of your workouts.  Workout intensity will decrease which will lead to lower fitness levels and decreased weight loss.  Low calorie intake can make your body think it is starving and twist your metabolism in the opposite direction.

Snacks should be considered on average to be about 100 calories or less.  This can increase if necessary.  If to much of an increase is needed for energy, you should consider that snack a meal and adjust your meal plan for the day.

Stay hydrated!!  Consider drinking at least eight glasses or 64 ounces of water a day.  If sweating a lot or it is a hot environment, drink more if necessary.  Water is very valuable because it has zero calories, keeps you satiated, and helps flush out toxins from your body.  Try to avoid to much intake, if any, of juices, flavored waters, and other high calorie drinks within your day.

Consider this daily meal and snack plan:

BREAKFAST:  Within an hour of waking up.

SNACK:  Two to three hours of waking up.

LUNCH:  Two to three hours after snack

SNACK:  Two to three hours after lunch

DINNER:  Two to three hours after snack.  Eat at least two to three hours before going to bed.

MMA/Football Cross Training System Getting National Recognition

Bruce Lombard's Defensive Lineman hand speed and technique training program has been getting national recognition with the success of MMAFx football athlete, Anthony Zettel.

MMAFx(Mixed Martial Art/Football Cross Training) was developed by LombardMMA owner, Bruce Lombard, in 2011.  The system has three specific programs that help high level collegiate and professional football players "Gain An Edge" on the field.

Recently the Philadelphia Daily News and did articles on the football cross training system and how it has benefited collegiate football stand out, Anthony Zettel.

Learn more about the MMAFx system and the football athletes that participate in this comprehensive and progressive training system.  Follow this link: MMAFx


Learn Self-Defense In State College, PA From A Professional MMA And Muay Thai Coach

Individuals can learn self-defense on-line from a Professional MMA and Muay Thai Coach, Bruce Lombard.  LombardMMA provides premium members the unique option to learn multiple styles of self-defense and martial arts from home.

LombardMMA also provides on-site personal and small group training.  Training option include:  MMA, Women's Kickboxing, Muay Thai Kickboxing, Self-Defense Boot Camp, Boxing, Submission Grappling, MMA Fitness, Women's Self-Defense.

LombardMMA is in coalition with Titan Fitness & Martial Arts and is located in Downtown State College, 127 Sowers Street.

MMA Ground Attack – Position, Strike, Submit!!

When attacking on the ground take an approach position, strike, submit.  When the MMA fight goes to the ground in a cage or ring, initially a top position is the goal.  Scramble for a dominate position if necessary and then look to control and set up your striking options.  Finish your opponent's will be controlling the top position and landing as many strikes as possible in a controlled approach.  Do not posture up to strike unless confident you can maintain position or control it if a scramble.  Short compact strikes are appropriate to open up posturing big strikes and potentially submissions.

Let your strikes set up your submissions!  Once position is controlled, striking can then set up a submission by overwhelming your opponent and clouding his defense intellect.  Once a person has been hit a few times they are generally in a lapse to defend a submission attempt.

Consider not abandoning a top position for a submission unless very confident in the success of the attempt.  Otherwise consider a submission attack at the end of rounds, possibly 30 seconds left in a round.  If attempt fails and you lose position the round is near over anyhow.  If the submission is attempted but not finished, the judges will remember that attempt first when looking at there scorecard between rounds.