Pro – BOXROX https://www.boxrox.com Competitive Fitness Magazine Thu, 07 Dec 2023 13:40:45 +0000 en-US hourly 1 https://image.boxrox.com/2020/12/favicon-100x100.png Pro – BOXROX https://www.boxrox.com 32 32 Exercise Superior than Medicine to Manage Depression, Study Finds https://www.boxrox.com/exercise-superior-than-medicine-to-manage-depression-study-finds/ Thu, 07 Dec 2023 22:30:00 +0000 https://www.boxrox.com/?p=195075 A new study made a discovery that exercise is 1.5 more effective at managing depression compared to conventional counselling or known medications. This could be the beginning of an new pathway leading to how people get treated for mental health.

The phrase “prevention is better than cure” has taken a whole new meaning. Or better, it has expanded its meaning. Exercise could be seen before as a prevention to ageing, diseases such as heart attack or obesity. Some would even say it keeps a person’s health issues at bay.

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]]> Does Late-Night Eating Disrupt Metabolism? https://www.boxrox.com/does-late-night-eating-disrupt-metabolism/ Thu, 29 Jun 2023 15:59:00 +0000 https://www.boxrox.com/?p=185942

There are many factors that can speed or slow the metabolism. Arguably, nutrition is what dictates how you perform in sports and how healthy you are. As metabolism can make or break a person’s fitness goals, it is imperative to understand what can change it. And today we look at late-night eating and its effect on the body.

There are a couple of reasons why a person would go through a diet. Primarily, most people think a diet is for losing weight. However, you can change your eating habits if you want to gain weight or build muscle and also for health benefits.

Although dieting can range from various extreme examples to the most simple ones, many people struggle with hunger levels before going to bed. Check out what scientific studies discovered about late-night eating and metabolism disruption.

Low fat breakfast optionsSource: Pablo Merchan Montes on Unsplash

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]]> From the Sea to the Plate: Unveiling the Protein Secrets of Algae https://www.boxrox.com/from-the-sea-to-the-plate-unveiling-the-protein-secrets-of-algae/ Mon, 26 Jun 2023 05:02:00 +0000 https://www.boxrox.com/?p=185799

In recent years, the search for sustainable and alternative protein sources has gained significant attention due to the growing global demand for food and concerns about environmental sustainability.

Algae, often overlooked in traditional Western diets, has emerged as a promising and environmentally friendly solution to meet the increasing protein needs of the world population.

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]]> I Did The Warrior Diet for 30 Days – What Can You Expect If You Do It https://www.boxrox.com/i-did-the-warrior-diet-for-30-days-what-can-you-expect-if-you-do-it/ Tue, 30 May 2023 19:00:00 +0000 https://www.boxrox.com/?p=184448

Have you ever heard of the warrior diet? It is a form of intermittent fasting that is gaining a lot of momentum for its promises of weight loss and better bodily functions. But is the hype real or not? I sat out to find out for myself and did the diet for 30 days straight without deviation (or just a little bit, as you will read further below).

But if you don’t know the warrior diet, fear not, as it is possible to explain in just a few lines. The warrior diet was created by Ori Hofmekler, a former member of the Israeli Special Forces. In 2001, he published a book titled The Warrior Diet – Switch On Your Biological Powerhouse – For Explosive Strength, High Energy and a Leaner, Harder Body.

In short, the warrior diet is a type of intermittent fasting that goes beyond the traditional 16:8 (16 hours of fasting and 8 hours of an eating window). The warrior diet is basically a 20:4 intermittent fasting in which you fast for 20 hours and can eat during a 4-hour period every day.

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]]> Building Healthy Habits – 4 Interesting Challenges to Enhance Your Physical and Mental Health https://www.boxrox.com/building-healthy-habits-4-interesting-challenges-to-enhance-your-physical-and-mental-health/ Sat, 29 Apr 2023 08:19:52 +0000 https://www.boxrox.com/?p=183245 These healthy habits all contain a multitude of physical and mental benefits.

The idea is that you can test them by introducing them into your life for a short period of time. An initial couple of weeks or a month works well.

Repeat the habit every day.

Complete the challenge.

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]]> How To Break Through Diet Plateaus For Weight Loss https://www.boxrox.com/how-to-break-through-diet-plateaus-for-weight-loss/ Fri, 28 Apr 2023 20:00:00 +0000 https://www.boxrox.com/?p=183147 Isn’t it annoying when you are doing so well on your weight loss journey until you hit a plateau? It can be quite demotivating when it happens, but you can go back to losing weight if you try one or more of these tips you will see below.

Losing weight is one of those things most people attempt to at least once in their lives. If you are one of the lucky ones who don’t need to even lift a finger and already lose weight, then I honestly have no clue what made you click on this article.

For the rest of us, normal mortal people, losing weight can be a daunting experience. Granted, usually when someone begins a new diet, even one of those crash diets that have no scientific background, that person tends to lose weight. And why is that? Because of physics, why else.

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]]> Push, Pull, Leg Workout Using Only Dumbbells https://www.boxrox.com/push-pull-leg-workout-using-only-dumbbells/ Fri, 31 Mar 2023 21:30:00 +0000 https://www.boxrox.com/?p=181800

Do you want a push, pull, leg workout routine that utilises only body weight and dumbbells? Here it is for you.

Previously, here at BOXROX, I have dived into different push, pull, leg workouts. I have created one using only kettlebells and another one that is suitable for people who want to use only the barbell for their workout.

And now it’s time for the ultimate dumbbell-only push, pull, leg workout.

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]]> The Complete Guide to Brown Fat https://www.boxrox.com/the-complete-guide-to-brown-fat/ Mon, 27 Mar 2023 17:01:00 +0000 https://www.boxrox.com/?p=181578 Brown fat, also known as brown adipose tissue (BAT), is a type of adipose (fat) tissue that is mainly found in mammals, including humans.

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]]> How to Create Your Own Strength Training Program https://www.boxrox.com/how-to-create-your-own-strength-training-program/ Tue, 28 Feb 2023 22:33:00 +0000 https://www.boxrox.com/?p=180207  

If you want to learn how to create your own strength training program, you have landed on the right page.

Every human is unique in their own way. The same can be said about a person’s goals, genetics, stimulus, motivations, likes and dislikes. Of course, that translates to working out.

One exercise can be perfect for one person while terrible or even painful for another. Does that mean they should both do that exercise, even if their goal is the same? The answer is no.

As each individual is different, so should their training approach. While it is easy to go online and find a workout program that fits your needs, eventually you will need to branch out and find something different to keep making progress in the gym. That process can be demotivating, which is the last thing you want when trying to be fitter and healthier.

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]]> 8 Habits of Highly Successful People and How to Apply Them to Your Life, Training and Fitness Goals https://www.boxrox.com/8-habits-of-highly-successful-people-and-how-to-apply-them-to-your-life-training-and-fitness-goals/ Mon, 27 Feb 2023 14:50:23 +0000 https://www.boxrox.com/?p=180127

There are many habits that highly successful people share, but here are 8 of the most common ones:

Goal Setting: Successful people set clear and specific goals for themselves, and they work hard to achieve them.

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]]> Barbell-Only Push, Pull, Leg Workout https://www.boxrox.com/barbell-only-push-pull-leg-workout/ Tue, 24 Jan 2023 20:02:00 +0000 https://www.boxrox.com/?p=178215

Is it possible to do a barbell-only push, pull, leg workout? Not only it is possible, but it is also highly effective. This is how.

Previously I have gone through a push, pull, leg routine utilising kettlebells only. I still recommend checking it out, but sadly most people stay away from kettlebells.

This time around, we are going to do the same kind of workout, the push, pull, leg, but focusing on exercises that use only a barbell (or your bodyweight).

The push, pull, leg workout is recommended for athletes with more experience in the bodybuilding department. If you are a beginner, you will see more improvement by doing full-body workouts, as you will experience what is known as newbie gains.

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]]> The Perfect Push, Pull, Leg Kettlebell Workout for Hypertrophy (5-Day Program) https://www.boxrox.com/push-pull-leg-kettlebell-workout-for-hypertrophy/ Wed, 30 Nov 2022 19:36:00 +0000 https://www.boxrox.com/?p=175439

The push, pull, leg training system is effective for beginners and intermediate gym goers. Dividing your workout into different ways that can test your body is the best way to get fitter, more athletic, strong and lose weight.

Whatever your goal is, chances are, the push, pull, leg workout methodology most likely will benefit you.

In this article, you will see the perfect push, pull, leg kettlebell workout. If you love the kettlebell, or maybe have access to one and not much else for your training sessions, then this is exactly what you’ve been looking for.

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]]> The Multifaceted Health Benefits of Ginger https://www.boxrox.com/health-benefits-of-ginger/ Tue, 29 Nov 2022 14:00:15 +0000 https://www.boxrox.com/?p=175404

This article will teach you everything you need to know about the health benefits of ginger.

Ginger is a powerful spice that can have a deep impact on your health and well-being. Ginger has been used for centuries by many cultures as an herbal remedy, helping with everything from nausea to cancer.

Health Benefits of Ginger

Below you'll learn about the benefits of ginger and exactly how it can impact your life.

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]]> Suspension Training: The Ultimate Guide for Beginners, Intermediate and Experienced Athletes https://www.boxrox.com/suspension-training-the-ultimate-guide/ Tue, 11 Oct 2022 17:30:00 +0000 https://www.boxrox.com/?p=172586 When someone talks about bodyweight training, most people would think of squats, crunches, push-ups or maybe pull-ups. Suspension training is a type of workout that can give your bodyweight training an upgrade. This guide will tell you everything you need to know about suspension training. Besides explaining how to use it to build muscle, you will also find out how to set up your equipment, basic exercises to master if you are a beginner, and more advanced workouts at the end.

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]]> Ultimate Guide On How to Get Shredded – Steps to Lower Your Body Fat Percentage Every Time https://www.boxrox.com/ultimate-guide-on-how-to-get-shredded/ Thu, 18 Aug 2022 13:20:00 +0000 https://www.boxrox.com/?p=170396 Shredded, lean, cut, ripped, jacked. There are multiple ways to describe one’s fitness look and most people believe the terms to be the same. We will be using the first term to exemplify someone with little body fat percentage. Welcome to your ultimate guide on how to get shredded.

There is one important note that you should be aware of before discovering how to get shredded. Getting shredded will not be the same as being healthy. In fact, maintaining a shredding physique for a long period of time (a year or longer) will possibly be detrimental to your health.

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]]> Detox: All You Need to Know https://www.boxrox.com/detox-all-you-need-to-know/ Fri, 15 Jul 2022 21:30:00 +0000 https://www.boxrox.com/?p=168816

You’ve probably heard of the term detox. And maybe you have a vague idea of what it is, but surely if you ask someone you know, you could come up with different answers to what is detox.

Below you will find out what is detox, how this term crept into the fitness and wellness industry, what types of detox are mostly searched by people, and if you can successfully detox your body for fat loss or better health.

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]]> Benefits of Strength Training – Why They Matter https://www.boxrox.com/benefits-of-strength-training/ Wed, 29 Jun 2022 12:21:56 +0000 https://www.boxrox.com/?p=167916 Strength training is more than just pumping iron. It can help you lose weight, gain strength, and stay healthy.

Strength training involves using weights, resistance bands, machines or even your own body weight to build muscle and strength.

As we age, our muscles naturally weaken, making strength training all the more valuable in helping us stay strong as we get older. Given the endless benefits of strength training—including improved mood and sleep—it's no surprise that it's one of the most common forms of exercise among adults in the United States.

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]]> Why Being Uncomfortable Is Good for You https://www.boxrox.com/why-being-uncomfortable-is-good-for-you/ Wed, 01 Jun 2022 21:30:00 +0000 https://www.boxrox.com/?p=166318 As I closed in on the longest distance I have ever ran, my whole body tired and the entirety of my muscles seized up, I wondered – once again – why I’d put my body and mind through the wringer.

The sun had begun to set and the breeze had started to cool. The magic golden light that had danced through thick leaves to land on the damp blades of grass had all but faded. I had been running for close to 12 hours and I was ready to give up.

Not only could I barely move my heavy legs anymore, but my mind was in a ditch, every tiny emotion threatening to flare up and erupt like the mightiest volcano. I hadn’t struggled this much for a long time, yet deep, deep down I was glad for it. I wouldn’t realise this until days later, removed far away enough from the event to fully appreciate the whole picture.

Sport, with all its mental and physical health benefits, is also an ideal vehicle for discomfort. This is, perhaps counterintuitively, one of its biggest benefits.

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]]> The Ultimate Guide to Drop Sets https://www.boxrox.com/drop-sets/ Fri, 20 May 2022 12:46:55 +0000 https://www.boxrox.com/?p=165633

This complete guide will teach you everything you need to know about Drop Sets.

What are Drop Sets

Drop sets are the act of performing a set to failure and then immediately reducing the weight and doing another set. The process is repeated until you can no longer continue. It is a great way to reach total fatigue when training.

In a drop set, you don't rest between the sets, and you keep the exercise the same.

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]]> How to Create Your Own Diet Plan From Scratch https://www.boxrox.com/how-to-create-your-own-diet-plan-from-scratch/ Fri, 13 May 2022 17:30:00 +0000 https://www.boxrox.com/?p=165053

Keto, paleo, low-carb, volumetrics, pescatarian, Mediterranean. These are just some of the most popular diets you can find on a quick online search. If you want an individualised healthy eating routine that focuses on your objectives, you need to create your own diet plan from scratch.

Certainly, you have heard the expression “you can’t out-train a bad diet.” This is painfully accurate. No matter how much you are working out, your end goal is going to be extremely harder, if not impossible, if your diet is not in sync.

Magnitudes foe elements of nutritionSource: Renaissance Periodization

Below you will learn how many calories you need to survive, how much to eat depending on your objective (lose, maintain, or gain weight) and which foods to choose from so that you can get the most out of your new eating habit.

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]]> Does Warming Up Reduce Your Risk of Injury in Sport? https://www.boxrox.com/does-warming-up-reduce-your-risk-of-injury-in-sport/ Sat, 30 Apr 2022 17:30:00 +0000 https://www.boxrox.com/?p=164457 Warm-ups are a staple regardless of the sport, performed unquestioningly at the start of every session. When you tune in to watch the Olympics, you see every single athlete performing their warm-up routine before go-time.

Even when elite athletes come with their own set of considerations, athletes of all levels perform warm-ups to raise body temperature, increase blood flow to your muscles and, importantly, reduce our risk of injury.

But have we been overestimating the importance and efficacy of warming up all this time?

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]]> Essential Lower Body Training Principles from Marcus Filly https://www.boxrox.com/lower-body-training-principles-from-marcus-filly/ Thu, 21 Apr 2022 14:00:12 +0000 https://www.boxrox.com/?p=163952 These lower body training principles from Marcus Filly will help you take your strength, movement, fitness, performance and health to the next level.

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]]> Is Knees Over Toes Guy Legit? A Look Into the Mechanics of Ben Patrick’s Training Philosophy https://www.boxrox.com/is-knees-over-toes-guy-legit/ Sat, 09 Apr 2022 21:30:00 +0000 https://www.boxrox.com/?p=163315

There is a chance in the past year you’ve heard of Ben Patrick. Maybe not the name Ben Patrick, but certainly his persona known as ‘Knees Over Toes Guy.’ He’s been receiving a lot of attention lately, but what is it that he teaches and, most importantly, can we trust it?

Knees over toes guy rapidly became famous after he was named drop in one of Joe Rogan’s podcast episodes.

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]]> Can You Sweat Out a Cold? https://www.boxrox.com/can-you-sweat-out-a-cold/ Thu, 31 Mar 2022 19:30:00 +0000 https://www.boxrox.com/?p=162684

Going down with a cold is never pleasant and the common cold is indeed very common, with adults in the US experiencing two to three colds per year on average, according to the CDC.

While the general recommendation to get over a cold is to rest and allow your body to recover, I will admit to being guilty of not following this advice and instead going for a run, hoping to “sweat it out”.

Let’s be real, it sucks feeling bad and not being able to exercise on top only makes matters worse.

Therefore, you can’t really blame me for wanting to believe in the idea that you can sweat out a cold. But wanting something to be true and it being true in real life are two different things. So, I turned to the science.

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]]> How To Get Stronger and Fitter Using the Battle Rope (Workouts Included) https://www.boxrox.com/how-to-get-stronger-fitter-battle-rope/ Fri, 25 Mar 2022 19:30:00 +0000 https://www.boxrox.com/?p=162278

If your local gym has a battle rope, chances are it is probably just gathering dust in the corner. But this ingenious fitness gear could help you lose belly fat, get stronger, fitter, healthier, improve conditioning and target every muscle on your body.

While swinging ropes up and down may sound easy, these ropes are different from what you can get at a home retailer. They are thicker, heavier, and longer, which makes them perfect for your next workout.

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]]> How to Wear a Weight Belt – Benefits and Techniques https://www.boxrox.com/how-to-wear-a-weight-belt/ Wed, 16 Mar 2022 22:30:00 +0000 https://www.boxrox.com/?p=161529 This guide will teach you how to wear a weight belt properly so that you maximise your performance and lifting skills.

A weight belt is a tremendously useful tool when it is used correctly.

No matter whether you want a bit of extra support for heavy lifts or to practice your form, the tool is useful for beginner, intermediate and advanced lifters.

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]]> Why Are Athletes Likely to Drink More? https://www.boxrox.com/why-are-athletes-likely-to-drink-more/ Mon, 28 Feb 2022 22:30:00 +0000 https://www.boxrox.com/?p=160276 Chances are you know someone whose sporting achievements constantly blow your mind. Considering their fitness level what seems even more incredible, however, is their capacity for drinking.

Turns out, the fitter you are the more likely you are to drink more alcohol.

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]]> 8 Important Yet Neglected Muscles and How to Strengthen Them https://www.boxrox.com/important-yet-neglected-muscles-how-to-strengthen/ Thu, 10 Feb 2022 22:05:00 +0000 https://www.boxrox.com/?p=159169

There are over 600 muscles in our body and it is easy to let go of one to exercise more than the other. However, there are a few important yet neglected muscles that many athletes should be paying attention to to strengthen them.

The multitude of muscles in our body makes up around a third of its weight. If you were to name important muscles in your body, which ones would you come up with? Probably pecs, quads, delts, lats, biceps and triceps.

Due to the bodybuilding industry, unattainable beauty in Hollywood movies, and culture, most people tend to focus their training around those muscles. However, there is more to going to the gym than having a defined chest and bigger arms.

Important Yet Neglected MusclesSource: Instagram

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]]> Where Is Hunter McIntyre Now? https://www.boxrox.com/where-is-hunter-mcintyre-now/ Wed, 02 Feb 2022 22:06:00 +0000 https://www.boxrox.com/?p=158484 Hunter McIntyre was undoubtedly the most controversial figure in CrossFit in the 2019 season. Which says a lot, given that the same year the CrossFit Games changed their format, invited over 100 National Champions to compete, and re-introduced cuts to the competitive field. What caused this controversy was his accepting the first ever wildcard invitation to the CrossFit Games, allowing him to compete against the best athletes in the world without going through the traditional qualifying process. The wildcard was meant as a way to test top athletes from other sports against the “Fittest on Earth” and whether or not Hunter really got a chance to test his fitness that year will always be contended, as his competition finished after two events. Hunter strongly hinted at the fact he’d be back and back stronger, but circumstance would ultimately pull him away from the Games. Now, “The Sheriff” has got even heftier goals on the horizon.

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]]> One Rep Max Calculator – How to Calculate Your One Rep Max for Lifting https://www.boxrox.com/how-to-calculate-your-one-rep-max/ Thu, 20 Jan 2022 19:08:00 +0000 https://www.boxrox.com/?p=157178

This guide will help to show you how to calculate and improve your one rep max.

What Is Your One Rep Max?

The phrase literally means “one repetition maximum”.

It is a commonly used technique to identify and measure strength levels of athletes across different lifts for bodybuilders, powerlifters, CrossFit® athletes and bodybuilders.

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]]> Hindu Push-Up – The Variation You Never Knew You Needed https://www.boxrox.com/hindu-push-up/ Mon, 10 Jan 2022 22:05:00 +0000 https://www.boxrox.com/?p=155928 If you have never heard of the Hindu push-up, you are in for a treat. This push-up variation hits all the right spots and should be something everyone should add to their training routine.

Contrary to what most people think of push-ups, the Hindu push-up will actually engage neglected muscles of your lower body and go beyond just targeting your triceps and pecs on your upper body.

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]]> How the Oral Contraceptive Pill Affects Performance https://www.boxrox.com/oral-contraceptive-pill-and-sporting-performance/ Thu, 30 Dec 2021 22:05:00 +0000 https://www.boxrox.com/?p=155138

The use of oral contraceptives and their effects on performance are an important and under-researched topic, so learning about this new meta-analysis on the subject we were really interested to dig into the findings.

According to research by the Guardian, the contraceptive pill was by far the most popular prescribed contraceptive in England in 2019, with nine in 10 women being prescribed this form of contraception.

In the US, around 14% of women aged between 15 and 49 are currently using the pill according to the CDC. Further, over half of female Elite athletes in Denmark use hormonal contraceptives.

Yet despite its popularity, the effects of the oral contraceptive pill on exercise performance are still poorly understood.

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]]> Best Turkish Get Up WODs for Ridiculous Strength and a Better Body https://www.boxrox.com/turkish-get-up-wods/ Mon, 20 Dec 2021 22:05:00 +0000 https://www.boxrox.com/?p=154425

These 15 Turkish Get Up WODs and technique tips will help you master this tricky exercise then put it into effect in your training.

What is the Turkish Get Up?

The Turkish Get Up is a full body exercise that involves holding, stabilising and moving a kettlebell (or other free weight) from a lying position to a fully standing position through a series of fluid stages.

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]]> I Did the Volumetrics Diet for 30 Days https://www.boxrox.com/i-did-the-volumetrics-diet-for-30-days/ Fri, 10 Dec 2021 19:05:00 +0000 https://www.boxrox.com/?p=153540

The volumetrics diet was something I stumbled across by accident. After some digging into what it was and writing about it here on BOXROX, I decided to try it for myself. Here is what happened during my 30 days volumetrics diet.

I first heard about the volumetrics diet when I was searching for the latest on nutrition. I like to try new things, especially when it comes to diets, as I know the limits I can push my own body.

The craziest I’ve ever done was an extreme version of the warrior diet, in which I only ate as much broccoli and blueberries during a 4-hour period every day. For the remainder of 20 hours, I would keep fasting and would drink only water. I did it for 7 days without any complications, but I’m here to tell you not to try it. Seriously.

volumetrics dietSource: i yunmai / unsplash

The volumetrics diet, however, was not something I had planned on doing. While interviewing Justin Romaire, a nutrition coach and founder/CEO of Consistency Breeds Growth, is when I decided to take on the challenge. I thought he was going to tell me the volumetrics diet was a hoax and we should not pay attention to it, but he said the opposite. “It’s a great way to get people to lose weight,” he said. So I tried it for 30 days the volumetrics diet and… yes, it works.

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]]> The Ultimate Quarantine Workouts Plan: 14 Workouts, Additional Exercises and Extra Tips https://www.boxrox.com/ultimate-quarantine-workouts-plan/ Tue, 30 Nov 2021 19:05:00 +0000 https://www.boxrox.com/?p=152427

Fitness can go severely downhill if you’re confined to four walls during self-quarantine, but this quarantine workout plan aims to give you the right tools and knowledge to minimise the effects of staying indoors for a week or two.

The importance of daily activity in our day-to-day lives cannot be understated, both for physical and mental health. But without our usual tools at hand - be it fitness equipment, your gym, local track, CrossFit Box, or laps around the block - it can be hard to know what to do, how to maintain your usual activity levels, and how to find suitable substitutes for your usual sporting routine.

That’s why we created this ultimate quarantine workouts plan, to teach you how to get creative with the tools at hand and make your path to working out while quarantining the easiest and smoothest it can be.

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]]> How to Adapt a 6 Week Hypertrophy Program for a Garage Gym and Home Use https://www.boxrox.com/6-week-hypertrophy-program-for-a-garage-gym/ Sat, 20 Nov 2021 19:05:00 +0000 https://www.boxrox.com/?p=151147

In this article I will demonstrate how to adapt a 6 week hypertrophy program for a garage gym and home use.

All the information comes from my personal experience.

I completed the adapted version last week.

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]]> 30 British Hero WODs To Improve Your Overall Fitness https://www.boxrox.com/30-british-hero-wods-to-improve-your-fitness/ Wed, 10 Nov 2021 16:05:00 +0000 https://www.boxrox.com/?p=150585

If you are slightly into CrossFit you already know about Murph and DT but there are a plethora of other hero WODs that are underneath the surface. We decided to bring you 30 British Hero WODs to challenge your fitness in new ways.

Hero WODs are workouts dedicated in honour of those who have given their lives in the line of duty, usually military personnel or a first responder.

For this list, we have separated a total of 30 British Hero WODs – 15 “AMRAP” and 15 “For Time” so you can choose according to your desire and time.

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]]> Meditation For Sport: Why and How to Understand the Power of Your Mind https://www.boxrox.com/meditation-for-sport-why-and-how-to-do-it/ Thu, 28 Oct 2021 18:05:00 +0000 https://www.boxrox.com/?p=149420 Meditation can help you perform at your best. Its benefits are many, from obvious ones such as the ability to learn how to deal with pressure and expectation, to more obscure ones such as improved recovery through better sleep or higher quality training though increased motivation.

There’s an incredibly interesting link between our physical performance and our mental strength; with the line of our physiological boundaries and our ability to mentally challenge of overcome them a blurry one.

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]]> Challenging Handstand Hold Workouts for Ambitious Athletes https://www.boxrox.com/handstand-hold-workouts/ Wed, 27 Oct 2021 21:18:00 +0000 https://www.boxrox.com/?p=149097

Whatever your current standard, whether you are a gymnastic pro or a total newbie, this article will help you improve your skills within the contexts of different workouts.

The Handstand Hold

The Handstand Hold is an isometric, inverted hold that can be performed both freestanding or against a wall.

Benefits of the Handstand Hold

The Handstand Hold builds impressive core strength and muscular endurance in the upper body.

It also enhances balance and coordination, as well as improving confidence for the athlete themselves.

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]]> 12 Unique Exercises You Are Not Doing (But Should) https://www.boxrox.com/12-unique-exercises-you-are-not-doing-but-should/ Tue, 26 Oct 2021 21:05:00 +0000 https://www.boxrox.com/?p=149059 Bench press, pull-ups, sit-ups, and squats. We all know these exercises and know about how effective they can be. But today you will learn about unique exercises that are effective and that you should be doing.

In this list, we have tried to bring you at least one exercise for each big muscle group. We have exercises ranging from stretching to glutes, from legs to your upper back.

Surely some of these exercises you’ve never heard about, but they are incredibly effective and that is the whole point. In order to continue improving your fitness level, you need to vary your exercises and, hopefully, this list does just that.

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]]> Which is Better: Carbs or Protein for Endurance https://www.boxrox.com/which-is-better-carbs-or-protein-for-endurance/ Thu, 30 Sep 2021 21:05:00 +0000 https://www.boxrox.com/?p=145962 Nutrition supports sports performance by providing your body with the energy required to operate, and different sports – depending on their intensity and duration – are fuelled by different energy systems. It should not come as a surprise, then, that what you feed your body will impact your training and results. Endurance sports such as running, cycling or rowing usually require a big amount of energy for long periods of time. Is there a way to optimise your diet to support this kind of exercise? In short, there is.

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]]> 3 Important Breathing Techniques to Improve your Life and Lifting https://www.boxrox.com/important-breathing-techniques/ Thu, 30 Sep 2021 18:05:00 +0000 https://www.boxrox.com/?p=145944

In this article I have chosen three breathing techniques that have all helped me within various parts of my life.

They are the:

  • Valsalva Manoeuvre
  • Alternate Nostril Breathing
  • Equal Breathing

The Valsavla Manoeuvre will help you improve your weightlifting and your strength.

Alternate Nostril Breathing will help you calm down and relax when anxious or stressed.

Equal Breathing is an excellent daily practice for general calm and focus.

Below I have outlined the benefits and basic techniques for each one.

Breathing Techniques - Valsalva Manoeuvre

I use the Valsalva Manoeuvre when I lift because it works.

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]]> Look Better Doing Less –The Only 7 Exercises You Need for Aesthetics (Plus No Equipment Options) https://www.boxrox.com/look-better-doing-less-the-only-7-exercises-you-need-for-aesthetics-plus-no-equipment-options/ Mon, 27 Sep 2021 15:05:00 +0000 https://www.boxrox.com/?p=145473

So you want to look aesthetically better and fitter, but don’t want to (or don’t have time to) spend hours in a gym? Fear not, as these are the only 7 exercises you need to shape up your body.

To look better can mean different things to different people. Men and women usually have different visions of what aesthetically good-looking means. What matters is how you want to look without wasting long hours in the gym or overthinking which exercise to do.

In the list below we have separated the best exercises for aesthetics, regardless of your background. It is suitable for beginners (we even added some other options in case the prescribed exercise is too difficult for you), advanced athletes, and everything in between.

The beauty of these exercises is that you can push to your own limit. If you want bigger muscles, then increase the weight or difficulty of the exercise. If you want a leaner physique, increase the reps, but lower the weight.

We have separated the list into seven categories, starting from the top of the body. They are:

  1. Shoulders
  2. Back
  3. Chest
  4. Abs
  5. Glutes
  6. Legs
  7. Cardio

We have also divided each category to bring you the best, most complete, exercise with equipment – we also have included a no-equipment option for each of the 7 categories above. That way, if you find yourself travelling, not able to go to a gym, or simply don’t have the equipment at home, you can still hit that muscle group and work towards your goal.

Source: Scott Webb

Most of these exercises will be compound movements so that you will hit more muscles doing only one exercise. That way it will further increase your gains in the least amount of time.

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]]> How to Eat for Performance Vs Health Vs Looks? https://www.boxrox.com/how-to-eat-for-performance-vs-health-vs-looks/ Tue, 31 Aug 2021 21:05:00 +0000 https://www.boxrox.com/?p=142819

It’s very likely that you’ve seen articles and blog posts telling you to ditch a certain food over another, what products you should avoid, and how one diet is the best of them all and whatever else you try is evil.

What most of these articles fail to acknowledge is that nutrition is way more nuanced, incredibly personal, and that lasting changes take time. Ultimately, the “right” way to eat is one that aligns with your goals.

While the extent of your goals is unique to you, there are three basic approaches to your nutrition:

  • Eating for performance
  • Eating for health
  • Eating for looks

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]]> Best Sandbag WODs for CrossFit Athletes https://www.boxrox.com/best-sandbag-wods-for-crossfit-athletes/ Mon, 30 Aug 2021 21:05:00 +0000 https://www.boxrox.com/?p=142765 Sandbag WODs are an excellent form of grunt work training. When it comes to results, it doesn’t get any more functional that adding a Sandbag into your workouts. Learn how and why you should add Sandbags into your training.

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]]> Booty Time – The Ultimate Guide for Bigger and Stronger Glutes (Exercises and Workouts) https://www.boxrox.com/ultimate-guide-for-bigger-and-stronger-glutes/ Mon, 09 Aug 2021 21:05:00 +0000 https://www.boxrox.com/?p=141164

So you want to have a bigger or stronger butt, but don’t know exactly how to get there, or if it is even possible? It is possible. This ultimate guide for bigger and stronger glutes will help you achieve what you are looking for.

Sadly, the glutes are a muscle group that is often neglected by most gym-goers. Think about it, when was the last time you did an exercise that focused on your butt? Exactly.

The few times we see people working out their butt, literally, they are usually women. Men do not see the appeal of working their glutes, which is a shame and a mentality that needs to be changed as soon as possible.

In this article you will find out:

  • Why should you exercise your glutes
  • What is the rule of thirds
  • How to warm up before working out your glutes
  • Glutes exercises
  • CrossFit workouts for a bigger and stronger butt

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]]> The Sound of Silence: Should You Learn to Train Without Music? https://www.boxrox.com/should-you-learn-to-train-without-music/ Sat, 31 Jul 2021 21:05:00 +0000 https://www.boxrox.com/?p=139396

When the buzzer sounded at the Aromas Farm to announce the start of Event 1 of the 2020 CrossFit Games; there was no cheering, no commentary, and no music. A notable difference from the thundering sound of the colosseum a year prior.

For some of the athletes this was incredibly off-putting; suddenly you're left with your own thoughts, and all you can hear is your laboured breath and that of your competitors.

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]]> Intense Rope Climb WODs for Intelligent CrossFit Athletes https://www.boxrox.com/intense-rope-climb-wods-for-intelligent-crossfit-athletes/ Sat, 24 Jul 2021 21:05:00 +0000 https://www.boxrox.com/?p=139370

Rope Climb WODs are a great way to build functional strength and skill in a fun and challenging way.

Firstly let’s brush up on the technique.

Rope Climbing Technique

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]]> The CrossFit Masters Battle Against Aging, & Its Effects On Strength, Power and Endurance https://www.boxrox.com/the-crossfit-masters-battle-against-aging/ Tue, 20 Jul 2021 21:05:00 +0000 https://www.boxrox.com/?p=138980

Are CrossFit Masters reversing their biological clocks through exercise and nutrition? 

The short answer is yes; but the topics of age, exercise, nutrition and health are becoming increasingly convoluted. The good news? Remove the “noise” surrounding these issues and you will find a simple and effective method to maintain, or even reverse, so much of what we believe becomes lost through the years.

We are privy to the host of age's most exciting features including; but not limited to; grey hairs, wrinkles, loss of strength and power, a slowed metabolism and impaired cognitive function. 

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]]> Does it Really Matter How Physically Fit Your CrossFit Coach is? https://www.boxrox.com/does-it-matter-how-fit-a-crossfit-coach-is/ Thu, 01 Jul 2021 08:05:00 +0000 https://www.boxrox.com/?p=135635 Whether a CrossFit coach needs to look physically fit or not to do their job is a great question; one which elicits a lot of talking points and a broad mix of opinions. The straightforward answer? If someone knows what they're doing, their outer appearance shouldn’t matter, right? 

But let's also be honest with ourselves; first impressions are everything and involve a few key senses and, typically, we use our sight first and foremost. It certainly shouldn’t be our top or only criteria when passing judgement, but we are naturally drawn to social circles that are most like us.

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]]>