Friday, November 13, 2020

Menos Hiras-Approved Shadowboxing Workout Routine


Looking to up your fight game, improve footwork and balance, blast body fat, and sculpt lean arm muscles? Try shadowboxing!

Menos Hiras shares that shadowboxing is a high-intensity interval exercise that works multiple muscle groups at the same time. It’s perfect for those who need a quick, efficient workout.

Ready to get started? Here’s a simple shadowboxing routine you can try:


To get the body all lose and heated up for the — imaginary — fight, you’d want to start off with a full-body warm-up routine.

     Light Jogging (30 seconds)

     Jumping Jacks (30 seconds)

     Squat Jumps (30 seconds)

     Mountain Climbers (30 seconds)

     High Knees (30 seconds)

Rest for one minute then go through the exercises two more times.

Shadowboxing Routine

Now it’s time for the main event: shadowboxing. Contrary to popular belief, Menos Hiras explains that a shadowboxing routine doesn’t solely consist of punching drills. You’ll have to throw in a few HIIT moves in there as well.

Freestyle Shadowboxing (2 minutes)

It’s the start of the round and you’re bursting with energy, so go all out! Throw as many jabs, hooks, and straights as you can. Imagine as if you were a gladiator going in for a quick, brutal kill.

HIIT Cardio (2 minutes)

For your cardio, you’re free to choose whatever exercise you want. Menos Hiras suggests performing intense HIIT movements such as sprinting, jump rope drills, and running in place.

Four-Punch Combo Shadow Boxing (2 minutes)

This time, it’s all about rhythm. Instead of throwing out multiple punches, focus on executing different punching combos properly.

Bottom Line

Overall, shadowboxing is a great workout that boosts speed, burns body fat, increases stamina, and of course, improves fighting abilities. You won’t need any equipments so you can do these drills anywhere. All you need is your own body and some space where you can freely throw  your arms around.

For maximum results, Menos Hiras encourages mixing shadowboxing with calisthenics and weight training. Focus on compound exercises that work multiple muscle groups. Also, don’t forget to eat and supplement properly. Shadowboxing takes a huge toll on the body, so you’ll need the right vitamins and minerals to recover.


Friday, November 6, 2020

Menos Hiras: What Should Athletes Eat?


Menos Hiras believes that, apart from rigorous training, proper nutrition is crucial for attaining peak athletic performance. Food fuels athletes and helps them perform their best. Without proper diet, strength, endurance, and overall performance will be negatively affected.

If you want to get the most out of your athletic capabilities and training, Menos Hiras believes that you need to prioritize your diet. You need to replenish the lost nutrients as your body uses energy through workouts. Please continue reading to know what some of the best foods for athletes are.


Berries are rich in antioxidants, which we need to replenish our bodies after physical activities. Dark berries, such as blueberries and blackberries, have phytochemicals and other protective components that prevent oxidative stress and preserve muscle strength.


Salmon is an oily fish packed with lean, muscle-building protein and omega-3 fatty acids. These components reduce inflammation that can happen with continual strenuous activities. It also helps keep your arteries clean, which reduces the risk of heart diseases. 


Unlike what many people believe, not all carbohydrate-rich foods are bad. Menos Hiras believes that carbohydrates are essential for an athlete’s diet. Pasta contains carbohydrates which can act as a fuel for an athlete’s body.


Bananas have low-calorie content and are excellent sources of natural electrolytes, which you need to replenish after a workout. They also help regulate your fluid intake and protect you from muscle spasms or cramps.

Whey Protein

Menos Hiras believes that many athletes and fitness enthusiasts are fans of whey protein because they contain essential amino acids. Whey protein lacks fat and cholesterol, and it also prevents muscle breakdown, which makes it an excellent formula for athletes who want to build their muscles.

Hydrating Foods

Other than muscle-building and low-calorie foods, Menos Hiras trusts that refreshing foods like watermelon, spinach, celery, and oranges, are essential for an athlete’s diet. These foods will you replenish the fluids you lost in training and workout.


Monday, October 19, 2020

Menos Hiras on How to Fast Without Losing Your Sanity

Intermittent fasting is quickly gaining traction as one of the easiest, most efficient diet programs to lose weight. Menos Hiras observes that more and more people are skipping meals.

Plus, experts have been recently conducting various studies and experiments to see the real effects of fasting on the human body. The goal is to uncover whether fasting is a sustainable diet plan — and it is.

Despite its efficiency, however, some users are having a hard time sticking to their fasting program without feeling a bit cranky from the lack of consumption. If you feel the same way, don’t worry! Menos Hiras is here to explain how to fast while maintaining your sanity.

1. Stock up on Coffee, Mint, and Tea

Coffee, mint, and tea will be your best friends while fasting. They are great curbing cravings and suppressing one’s appetite for extended hours. Plus, mint will keep your mouth busy.

2. Drink Plenty of Water

Menos Hiras cannot stress enough how important water is for anyone who is fasting. Remember: you’re depriving the body of food —  one of the most basic necessities for survival — so you at least need to compensate by drinking plenty of water.

3. Eat a Little Junk

One of the reasons why people love intermittent fasting is it’s versatile. Unlike other diet plans, it gives one a bit of leeway with what they are allowed to eat. In fact, as long as you eat in moderation and stick to your eating plan, junk foods should be okay.

Bottom Line

The best approach to fasting, or any kind of dieting, is to do the necessary research beforehand. Make sure you understand the program fully. Otherwise, not only will you be unable to maximize the benefits, but you’ll also be at risk of various diseases and side effects.

Also, Menos Hiras strongly advises readers to consult with a medical professional before following an intermittent fasting program. This especially applies to those with preexisting medical conditions.

Monday, September 28, 2020

Menos Hiras Talks About Physical Conditioning


Many elite athletes include physical conditioning in their training to improve overall fitness and sports performance. Menos Hiras believes that the older the athlete is, the more physical conditioning becomes essential. Studies show that after 16, physical conditioning is the second most vital factor in reaching an athlete’s peak performance.

Menos Hiras believes that physical conditioning brings several mental and physical advantages to an athlete. These benefits include:

● Increased strength and resilience
● Optimized cognitive skills
● Delayed fatigue while playing
● Quicker and fuller recovery
● Better athletic performance
● Improved quality of life
● Decreased number and severity of sports injuries

Reaching your peak performance is not only about how fast you can run or how strong you are. It is more than how many push-ups or squats you can do. For Menos Hiras, physical fitness is holistic, and it has many components, such as power, speed, strength, balance, coordination, agility, endurance, and flexibility. Excellent physical conditioning will help you work on each of these components. But keep in mind that working on one more than the others can cause an imbalance an eventually cause injuries and decreased performance. So Menos Hiras believes that it is essential for you to exercise them equally.

● Power
Power is your ability to quickly use your muscle strength, which you can increase by doing full-body strength training.
● Speed
It is the period it takes you to coordinate a specific movement of individual parts of your body as a whole. Speed training puts your muscles through a fuller range of motion, which improves your flexibility.
● Strength
This component is the maximum force a muscle or a group of muscles can generate against resistance. Greater muscle strength helps you enhance the ability to perform various general sort skills.
● Endurance
Endurance is your capacity to keep going with prolonged-low-intensity activities and delaying the onset of fatigue. If you want to improve your performance, Menos Hiras believes that it is vital for you to improve your endurance.

Friday, August 14, 2020

Menos Hiras on How Beginners Can Take Their Workouts to the Next Level


Have you been feeling down and unmotivated when it comes to working out? Rather than endlessly watching body transformation videos in an attempt to hype yourself up, Menos Hiras advises taking a second look at your fitness program.

In many cases, people who are having trouble committing to their workout schedule have a poorly curated regimen. It may be too difficult to follow or not hard enough to give one a challenge.

If you want to take your workouts to the next level, we suggest:

1. Following a Good Nutrition Plan
Following a good diet is one of the best ways to maximize the results of your workouts. You need to feed your body the nutrients it needs to repair damaged muscle tissues. So make sure you eat enough fruits, veggies, lean meat, and whole grains.

2. Now Wasting Money on Hype Supplements
Menos Hiras warns fitness buffs to beware of fake or hype supplements. As a general rule, any supplement that claims you can achieve your dream body in just two weeks is a scam. There are no shortcuts.

3. Structuring Your Program According to Your Goal
The exercises you need to perform largely depends on your fitness goals. For example, if you want to boost functional strength, focus on powerlifting moves. On the other hand, if you want to build lean muscle, perform consecutive HIIT exercises and various isolation exercises.

Performing a bunch of random exercises isn’t what one would call a fitness program. Menos Hiras explains that the best approach is to create a full, customized program encompassing your diet, workout regimen, supplementation, and even rest. Don’t just train hard, train smart as well.

Also, keep in mind that there is no one-size-fits-all solution to fitness, so don’t just copy random programs you see online. Instead, create your own. Go through varying programs, see which ones you think would suit you, and take inspiration from them. However, do not copy their programs word-per-word.

Tuesday, August 4, 2020

Menos Hiras Explains Everything Athletes Need to Know About Nutrition

We’ve all heard the saying that fitness is around 80% diet and only 20% exercise. Is there any truth to that? The figures 80% and 20% are debatable, but Menos Hiras explains these are used to emphasize the importance of dieting vs working out. No matter how intense and rigorous your training is, you can never out-exercise a terrible diet.

Understanding Your Goal
Menos Hiras emphasizes that one’s nutritional plan heavily depends on what their goals are. For example, a fitness buff trying to lose weight won’t be eating the same foods as a football player training to be an offensive lineman.

● Losing Weight: The key here is to create a huge calorie deficit. Limit yourself to only around 1,000 to 1,500 calories per day while focusing on HIIT workout programs.

● Gaining Weight: A common mistake when gaining weight is consuming empty calories. Menos Hiras advises fitness buffs packing on size to source their calories from healthy food options such as meat, fruits, veggies, and whole grain.

Filtering Out Fad Diets
Don’t be too quick to trust fad diets. Forcing the body to follow an extreme calorie deficit may produce results, but they won’t be sustainable. Once you revert to your old eating habits, your body will simply gain back the weight you lost.

Are Carbs Bad?
No! Carbs are not necessarily bad for the body. What’s not advisable is consuming more carbs than your body needs. Remember, unused carbs will simply turn to fat.

Bottom Line
Overall, the goal is to follow a healthy, balanced nutrition plan. Menos Hiras encourages athletes to explore different meal plans maximizing nutrient-dense fruits, veggies, and lean meat. Competitive-level athletes can opt to hire a professional nutritionist or dietician to create a customized meal plan scientifically proven to help them reach their goals.

Also, to maximize the results of your diet, we strongly advise quitting unhealthy habits. Smoking cigarettes, binge-drinking alcohol, and eating too much candy all hamper the body’s ability to perform its best.

Friday, June 19, 2020

Menos Hiras on What to Eat to Improve Athletic Performance

Menos Hiras believes that everything you eat has a direct effect on your body. Food can energize, reduce inflammation, boost immunity, and help you fight disease. It can also speed up your metabolism, build muscle power, and help your muscles recover from a workout. No doubt about it, the right food is essential in optimizing an athlete’s body functions and performance.

So, what types of food should you eat for power, endurance, and strength? Here is a look at the top three:

1. Strengthen your body with raw food. Eating uncooked fruits and vegetables is the best way to gain essential vitamins, minerals, and amino acids for your body. Raw food contains the most amount of enzymes and nutrients that fuel different body functions for maximum athletic performance. Menos Hiras states that they also help neutralize free radicals in your body to create a more alkaline environment for optimized cell function. Load up on sprouts like alfalfa, broccoli, and clover.

2. Boost endurance with antioxidant-rich food. Antioxidants benefit an athlete’s performance as well as aid in their recovery. They protect against oxidation damage to help muscles recover faster after an intense game or training. They also boost your immune system so that you don’t miss out on practice or games because of illness. Load up on high antioxidant food such as beets, artichokes, berries, and cherries.

3. Reduce inflammation with an anti-inflammatory diet. Athletes who engage in regular strenuous exercise and do not have the proper nutrition and rest may experience chronic inflammation. Menos Hiras warns that if left untreated, this may lead to severe illnesses such as certain cancers, autoimmune disorders, and cardiovascular diseases. Food high in anti-inflammatory properties include omega-3 fatty food such as salmon and sardines, curry, ginger, turmeric and rosemary, and whole grains.

Menos Hiras concludes that everything you eat may either benefit you or make you weak. As an athlete, it is essential to consume food that only contributes to your total and physical well-being.