The bouts are still going to be great as there are many talented fighters on the card, with many of them coming from the UK. I would have liked to do a more in-depth blog but time is tight for me at the moment.

Click here to view the embedded video.

The Main Card Fights:

MAIN EVENT – Middleweight Bout:
Chris Leben vs. Mark Munoz

This is the first ever 5 round non-title fight in the UFC, and it is something that is going to be utilised for special attraction fights such as a number 1 contender decider. The reason the UFC have done it for the first time in the UK is to add something special to the casual MMA fan as they may not know many of the fighters and how good a show that could potentially be put on by them.

Chris Leben is fighting after a quick knockout of Wanderli Silva in July and will be on a high, his stand up skills are fantastic and his jiu jitsu is great as well, this is in contrast to the great wrestling ability of Munoz, he does however have great skills in the stand up game. Munoz will likely be able to dictate whether the fight takes place standing or on the ground, but he will have to be aware of Leben’s submission ability. The edge in the stand up goes to Leben and this is likely what will decide the fight.

Rob’s Pick = Chris Leben win by decision

Co-MAIN EVENT – Bantamweight Bout:
Brad Pickett  vs. Renan Barao

This fight sees English bantamweight Brad Pickett get his space on the card and opportunity to rise up the ranks, the same can be said for Barao who is on a 25 fight unbeaten streak. These two fighters will be in top form and it is difficult to pick the winner when you look at their styles, as both are great in the stand-up game as well as on the ground. Pickett will have the home town advantage in this fight which may just tip the balance and give him that bit extra he will need to see off Barao.

Rob’s Pick =  Brad Pickett win by TKO

Welterweight Bout:
Thiago Alves vs. Papy Abedi

This fight sees undefeated Papy Abedi making his UFC debut against one of the bigger members of the UFC welterweight division. Thiago is ranked as the 10th best welterweight in the world rising up the ranks for a title shot in 2009. Since losing to GSP he has a 1-2 record and will want to put a beating on judo specialist Abedi. This fight could be an all out war as Abedi will not want to lose his first fight in the UFC or his unbeaten record.

Rob’s Pick = Thaigo Alves win by TKO

Lightweight Bout:
Terry Etim vs. Edward Faaloloto

Etim is the first fighter on the main card from the UK, with that backing and a higher level of experience in mixed martial arts it should give him enough to beat Faaloloto where ever the fight goes.

Rob’s Pick = Terry Etim win by submission

Light Heavyweight Bout:
Cyrille Diabate  vs. Anthony Perosh

This is style versus style match up as Diabate is a high level kick boxer where as Perosh is a black belt in Brazilian jiu jitsu. The outcome of this fight will depend on who can establish their dominance in the cage.

Rob’s Pick = Cyrille Diabate win by KO

The Preliminary Card:

Welterweight Bout:
John Maguire vs. Justin Edwards (LIVE on Facebook)

Rob’s Pick = John Maguire win by TKO

Featherweight Bout:
Michihiro Omigawa vs. Jason Young (LIVE on Facebook)

Rob’s Pick = Jason Young win by decision

Heavyweight Bout:
Rob Broughton vs. Philip De Fries (LIVE on Facebook)

Rob’s Pick = Rob Broughton win by decision

Welterweight Bout:
Chris Cope vs. Che Mills (LIVE on Facebook)

Rob’s Pick = Chris Cope win by decision

Bantamweight Bout:
Chris Cariaso vs. Vaughan Lee (LIVE on Facebook)

Rob’s Pick = Vaughan Lee win by submission

**CLICK HERE TO DOWNLOAD AN MP3 OF PODCAST #21**

 

 
On todays show is:

@Rob
@MilnerUK
@Steveose
@VJ

“Sleep faster I would recommend”

Click here to view the embedded video.

The Main Card Fights:

MAIN EVENT – Welterweight Bout:
BJ Penn vs. Nick Diaz

The Strikeforce welterweight champion gave up his title to fight against GSP on this card for the UFC title on the UFC 137 card, due to not turning up to two press conferences without any explanation he was dropped from the card. To add to the change of this card the co-main event was then announced as BJ vs Diaz, which then became the main event. If Diaz gets the win here it would be hard to argue against a title shot for him against GSP, if Penn win it is not likely that he will get a 3rd shot as he has lost to GSP twice.

These two are highly skilled boxers and Jiu Jitsu practitioners which makes this match up very interesting, as wherever it goes both will be on the attack. Diaz hasn’t faced the level of competition that BJ has and is.

Rob’s Pick = BJ Penn win by decision

Co-MAIN EVENT – Heavyweight Bout:
Cheick Kongo  vs. Matt Mitrione

This fight will see Kongo want to keep it standing and Mitrione want to take him down and ground-n-pound. Being taken to the ground is something that Kongo struggles with so if Mitrione who is much larger can take the fight where he wants it, it is likely that he will be able to get the win here. Kongo is a very good striker though so as the fight always starts standing Matt will have to fight it out for a start.

Rob’s Pick = Matt Mitrione win by TKO

Heavyweight Bout:
Mirko Cro Cop vs. Roy Nelson

This is a fight that sees the legendary Mirko Cro Cop possibly stepping foot in the cage for the last time, fighting Roy Nelson who’s weight has started to become an issue as other fighters are becoming better athletes. Roy’s skill shows through as he has become a very popular fighter with the fans and had some notable wins. Apparently Nelson has been addressing his weight and will hopefully have much better cardio in this fight and not look as tired as he did in his loss to Frank Mir. Cro Cop has not looked particularly good in his previous few fights so you would hope he is coming into this one more motivated.

Rob’s Pick = Roy Nelson win by decision

Bantamweight Bout:
Scott Jorgensen vs. Jeff Curran

These two fighters are almost guaranteed to put on a great match up. They are both top contenders in the Bantamweight division and both well rounded fighters looking to make their way to a title shot. It is difficult to say which of these fighters will come out on top but with Jorgensen looking good in his last bout and Curran’s age possibly starting to become a factor Scott could get the win here.

Rob’s Pick = Scott Jorgensen win by decision

Featherweight Bout:
Hatsu Hioki  vs. George Roop

This is a very good Featherweight matchup with Hatsu Hioki making his UFC debut, it has been difficult for many fighters to make a transition into the UFC for some reason, and George Roop will want to continue that by getting the win here. Hatsu is a very talented fighter and it is likely that he will be able to bring that on the night unlike many of his countrymen. Look for Hatsu to try and take the fight to the ground and look for a submission against Thai Kickboxer Roop.

Rob’s Pick = Hatsu Hioki win by submission

The Preliminary Card:

Lightweight Bout:
Dennis Siver vs. Donald Cerrone

Rob’s Pick = Dennis Siver win by TKO

Catchweight Bout (148lb):
Tyson Griffin vs. Bart Palaszewski

Rob’s Pick = Tyson Griffin win by decision

Light Heavyweight Bout:
Brandon Vera vs. Eliot Marshall (LIVE on Facebook)

Rob’s Pick = Brandon Vera win by decision

Lightweight Bout:
Ramsey Nijem vs. Danny Downes (LIVE on Facebook)

Rob’s Pick = Ramsey Nijem win by decision

Middleweight Bout:
Chris Camozzi vs. Francis Carmont (LIVE on Facebook)

Rob’s Pick = Francis Carmont win by decision

Middleweight Bout:
Dustin Jacoby vs. Clifford Starks (LIVE on Facebook)

Rob’s Pick = Dustin Jacoby win by TKO

We haven’t done a show in a while there’s lots been happening so we will probably cover a lot… if you want to get involved with the show you can use the social stream below, our Facebook page or leave a comment at the bottom!! As usual there will be a download up very soon after or you can just listen to the show by streaming it from Ustream!

We decided to change it up this week and actually show our faces so the Ustream video is a bit more interesting…

CLICK HERE TO DOWNLOAD AN MP3 OF THE SHOW

Todays show is with…

@Rob
@MilnerUK
@Steveose

I recently sat down for a chat with Fight UK promoters Alistair & Dave for a chat about their promotion, the UK MMA scene, training, and Fight UK 5. To hear what they had to say by download the podcast below:

[CLICK HERE TO DOWNLOAD THE SHORT EDIT FIGHT UK PODCAST]

[CLICK HERE TO DOWNLOAD THE EXTENDED EDIT FIGHT UK PODCAST]

To find out more about Fight UK:

Website: http://www.fightukmma.co.uk/

Twitter: http://twitter.com/fightukmma

Facebook: http://www.facebook.com/Fightukmma

YouTube: http://www.youtube.com/fightukmma

Fight UK 5:

This is going to be a great night of fights and tickets are available from:

FIGHT UK TICKETS

If you can’t make it the show will also be broadcast on Premier Sports – Sky Channel 433. Check out their website for scheduling details. To get you prepared for the show why not look at some of the past Fight UK events over on their YouTube page.

Click here to view the embedded video.

The Fight UK 5 Card:

Light Heavyweight Championship Bout:

Fraser Opie (Champion) (Immortal MMA) v Marcin Zontek  (Salford MMA)

Welterweight Bout:

Leon Edwards (UTC) v Ashley Gamble (John Skillins MMA/White Bear)

Middleweight Bout:

Yannick Bahati (UTC) v Joe Deeney (Immortal MMA)

Heavyweight Bout:

Kevin Webster (Motiv8) v Lloyd Clarkson (Pool Cage Academy/John Skillins)

Featherweight Bout:

Dean Truman (Team Bushido/Wallhead) v Martin Sheridan (Shudan)

Flyweight Bout:

Josh Foster (Total Dojo) v Dan Monroe (Eagles MMA)

Bantamweight Bout:

Roy Allison Jnr (Team Wallhead) v Asim Ul Haq (UTC)

Amateur Bouts (Under Card):

Welterweight Bout:

Carl Booth (Rough House) v Jack Hill (Coventry MMA) WW AM Title Fight

Featherweight Bout:

Andrew Shim (Team Wallhead) v Sean Kelly (UTC)

Welterweight Bout:

Manrajdir Sandu (Combat and Excercise) v Patrick MacDonald (Liberty Gym)

I will be attending the event so I will be posting pictures and info over on TheJanoMan.com Twitter account during the show on November 19th.

So you are looking to exercise at home. Are you too busy to make it to the gym or just generally more comfortable within your own four walls? Well you have come to the right place, I have created a circuit to challenge your whole body. Muscles including your Pectorials, Deltoids, Triceps, Rhomboids, Core muscles, Glutes and Thighs aswell as firing up your heart rate! This home workout will take you around 30-40minutes including rest periods, make sure to warm up before attempting the main circuit and take some time to cooldown afterwards to stretch and allow your body to relax before carrying on with your day.

This workout is great for stoking your metabolism and building muscle endurance. For best results I reccomend performing it 1-2 times a week around your existing workout schedule. I have recorded a video below of me performing the circuit for any of you who are unsure about what the exercises are.

Click here to view the embedded video.

Warm Up

Perform at a mild pace, remember we are just warming up and getting the blood flowing around the muscles.

1minute Squats
1minute Press ups
1minute Shadow kickboxing
30seconds Plank

Circuit

45seconds rest inbetween each set

3 sets of Press ups, 12 repetitions.
2 sets of Pull ups, 8 repetitions.
3 sets of Squat Jumps, 5 repetitions (Be explosive on the jump)
2 sets of Mountain Climbers, 12 repetitions.
3 sets of MMA combinations (1 minute each. SET 1: jab,cross, left hook SET 2: jab,cross, frontkick SET 3: jab,squat,frontkick)
2 sets of Burpees into Widegrip push ups, 8 repetitions

Equipment Used

Goodluck!!
@WeightShifters

- For more visit www.WeightShifters.com

Perfect Home Gym

Creating a home gym could be the perfect solution to saving you time aswell as money. No more waiting for the dumbbells you need due to the busy gym periods or the 10 minute wait for the bench. Every gym has strengths and weakenesses from the quality of the equipment to the level of customer service, but generally they all come with an ongoing monthly fee which all adds up. The aim of this article is to provide you with some tried and tested fitness equipment that will save you the pennies aswell as getting the job done.

JML Iron Gym

The Iron Gym is a great piece of kit which I mainly use for pull-ups and chin-ups. It slots around any standard doorframe and has different hand grip variations for pull-ups and press-ups. It also can be used to do sit ups (I rarely use it for sit ups though as I prefer using an exercise mat for stomach exercises).

York Cast Iron Dumbbells

The classic cast iron dumbbell, they haven’t let me down yet. This reasonable set will get you started and is a good foundation for various muscle groups. You can always purchase additional iron plates as you progress or need more weight.

Kettlebells

Kettlebells deliver great calorie burning workouts, not only can you gain lean muscle and improve your cardio vascular health but also build great core strength. The value of kettlebells are very good and a must have for any home gym.

GymBoss

The Gymboss Interval Timer is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. I have found this such an amazing product for being time efficient with workouts and rest periods allowing you to push yourself to the next level. Its like a small personal trainer, keeping you on track. It also has a vibrate function which comes in handy for people who wear iPods when training.

Olympic Workbench

The perfect home gym solution. An olympic workbench with an olympic weight set opens the doors to compound movements such as the bench press, deadlift and squats all targeting major muscle groups ideal for bodybuilding. I reccomend checking out brands such as Powertech or Bodycraft benches.

Exercise Mat and Accessories

Perfect for stomach exercises and stretching, ideal for anyone who does Yoga. Accessories such as mixed martial art pads, skipping ropes and an Ez Curl Bar are all great value and are great for the home or in the garden.

Feel free to comment below on any ideas or suggestions on creating a home gym.
@WeightShifters

Lose weight naturally performing pad work sessions. I recently got together with a good friend of mine, Rob from TheJanoMan, to film a workout session. Over the past 18 months Rob and I have been tackling outdoor circuits on the park and getting together to do pad work drills and kettle bell routines. Rob is actively learning Krav Maga and Jiu jitsu. We are both huge fans of MMA and from time to time he will come and do some mixed martial arts drills with me. Pad Work is a great cardio vascular workout that burns calories fast as well as increasing muscular endurance.

Crazy Monkey Defense

During this workout Rob demonstrated some Crazy Monkey Defense techniques to me. The Crazy Monkey Defense draws its main influence from boxing and the founder’s experience on the streets of Johannesburg but has incorporated elements from other martial arts such as Muay Thai, Brazilian Jiu-Jitsu, Greco-Roman wrestling and Mixed-Martial Arts (read more about The Crazy Monkey Defense here). Its a great system for blocking strikes as you will see in the video below. It turned out to be a good session, challenging me physically and mentally. We did go on to do some kick drills, ground and pound and circuits but my Flip Camcorder died after around 30minutes! Doh!

Click here to view the video on YouTube.

I hope you enjoyed the video and it motivates you to try something new. Follow us on twitter, youtube or facebook for regular updates.
@WeightShifters

Many people struggle with their weight and constantly battle to not only shed the pounds, but keep it off. Luckily, I’ve always been one of those people with a fast metabolism, and never had to diet or watch my weight. Until now…

Since moving out of my parents’ home a few months ago, my eating habits took a dive. Working a full-time job and having to come home and cook a healthy meal is something I am not used to! In came the microwave ready meals and oven chips, Pizza Hut and takeaways galore. Fast food indeed, but it’s all having a very negative effect on my figure. At a glance, I don’t look that much different. My arms are very slightly bigger, my jeans are a bit tighter on the thighs, but the main, and very noticeable difference, is to my lower stomach. Where there used to be a flat and rather firm tummy, is now a very round one. And it’s making me miserable.

After moaning about it and feeling sorry for myself,  I realised that it wasn’t going to go away all by itself. I just needed a plan. It’s still early days and I’ve never done anything like this before (I’ve never been into sport and was a major P.E avoider at school), but this is what I’m currently doing to try and get my flat tummy back!

Lose Weight Generally

The biggest misconception with this sort of problem is that doing a few stomach exercises will give you a flat tummy and nice abs. If you want to shed weight in a particular area, you need to burn calories for your whole body. Maybe you’ve only noticed weight gain in one area, but in truth, you’ve gained weight in all parts of your body, it’s just not as easy to see. Do some simple cardio: jogging, dancing, anything that gets your pulse-rate going. This will burn calories and improve your metabolism, helping to prevent weight-gain in the future.

Eat Healthily

I find this one the hardest; I love my food! But just a few simple rules can make so much difference. Eat little and often, so your body burns fat consistently. Eat carbs at least 3 hours before going to bed – sleeping on a full stomach makes it harder for your body to digest carbohydrates, preventing effective weight-loss. Get your 5-a-day! I get sick of hearing about 5-a-day I have to admit, but your body needs the vitamins in fruit and veg to stay healthy. Switch fatty foods with healthier alternatives: I drink soya milk instead of cow’s milk, and have boiled potatoes instead of chips. Try fruit salad for dessert instead of chocolate cake. And try as hard as you can to cook your own food instead of ordering take-out. This way, you can set your own portion sizes and you know what’s going into your food.

Stomach Exercises

Or any exercises designed for your problem area. You don’t need expensive gym equipment for this. Just an exercise or yoga mat so you don’t hurt your back. Make sure you do the exercises in sets, for example 30 seconds on and 30 seconds rest. Doing too much in one go will burn you out. Sets allow you to do more and get the most out of the workout. And always make sure you don’t over-do it; give your body time to repair itself for the next jog or exercise!

So there you go. I’ve tried to make it as simple as possible so if I can do this, anyone can. (Pay attention to the last point about giving your body time to recover, or you’ll be hobbling about aching like I was). It may take a while, but as always, the best things don’t happen overnight. Don’t be disheartened if you don’t see results straight away, keep at it and you’ll get where you want to be.

Check out Steveo’s articles on Improving your Metabolism and Low Fat Foods for some more in-depth advice (:

@sophycohen

Kettlebell Workout Deltoids

Kettlebell workout targeting the shoulders/deltoids at home in my garden, we all want to look and feel the best we can ready for the summer. After the success and good response I received from my home bicep workout I thought I would install another session covering shoulders using a Kettle bell and Dumbbells in my garden. The workout contains 10 sets of exercises and should take no more than 20 minutes. I advise taking 45 seconds-1 minute rest between sets to recover and develop strength and endurance.

Click here to view the video on YouTube.

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@WeightShifters