Jump Rope Fitness - How to Burn Fat, Lose Weight & Tone Up by Skipping Rope

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Jump Rope Fitness How to Burn Fat, Lose Weight & Tone Up by Skipping Rope

M. J. Boyce

Copyright 2013 by M.J. Boyce All Rights Reserved. This book, or parts thereof, may not be reproduced or publicly performed in any form without written permission.

Table of Contents Introduction Jump Rope History Jumping Rope Isn’t Just For the Playground 8 Pillars of Success—Benefits of Rope Jump Fitness Jumping Rope Is Better Than... Essential Tips for Choosing the Best Jump Rope Different Types of Jump Ropes Choosing the Best Jumping Surface Frequently Asked Questions about Jumping Rope Jump Rope Fundamentals 13 Variations for Jumping Rope Jump Rope Workout Plans -Beginner Jump Rope Workout -Intermediate Jump Rope Workout -Advanced Jump Rope Workout Diet Guide Conclusion

Introduction Welcome. I want to first take a moment to say thank you for investing in Jump Rope Fitness, your complete guide to jump rope training. By opening this book, you’ve chosen to invest in your body, in your mind and most importantly, your overall health and fitness. I want to be upfront, jumping rope is a skill that is not always easy for beginners, but like any skill, it can be practiced and mastered. Believe me, it is one skill that is worth it for some of the awesome health and fitness benefits that jumping rope can provide. Did you know on average, jumping rope burns about 15 calories per minute? If you crank up the intensity of your jumps, you can burn in the neighborhood of 20 calories per minute. Sounds impressive? It is, and jump rope trumps many other exercises on a calories burned per minute basis, all without spending thousands of dollars per year on gym membership or expensive fitness machines. You can jump rope pretty much about anywhere – indoors, outdoors, on a side of a road – all you need is a jump rope. Jumping rope builds cardiovascular endurance and works almost every muscle in your body. So as I mentioned, jumping rope is a skill. Let’s talk about what that means. Well, for starters, its mastery will require time, patience, courage, and persistence. This journey that you’re about to embark on will undoubtedly test your character. It will test your will. The rope will challenge you physically and mentally. It will frustrate you. It will whip you across the body when you least suspect it. And, in the process, it will engage every single fiber in your body. But I can assure you this: the journey is worth it.

The acquisition of a skill of this nature will take time, but it has the potential to transform your mind and your body. This is a tool that will not only help you build a better body in less time and for less money, but it will help you improve your focus, concentration, speed, balance, coordination, and ability to make decisions quickly. These are all skills highly transferable to both athletics and everyday real life scenarios. As you’ll soon discover, the jump rope is an extremely effective fitness tool. It’s cheap, extremely portable and incredibly efficient. But there’s one thing that makes the rope special and unique: The jump rope is a “self-limiting” tool. What this means is that it is only effective if you know how to use it. There is a learning curve involved. And, for some, this may be a turn off. Unlike a stationary bike or elliptical trainer, it’s not so easy to get started. You can’t just grab a rope and start reaping the incredible benefits that jumping rope has to offer. If you try, you’ll quickly realize why. Both the stationary bike and treadmill only workout a certain portion of isolated muscles in the body. With the jump rope, you are literally working almost every muscle in your body, in a coordinated fashion, which provides fitness results in less time. Many of the best bodies you see in professional sports have one little hidden secret they use to achieve such levels of conditioning, fitness and toned muscles: The Jump Rope Remember that learning how to jump rope is a process of skill acquisition. And, like any other skill, it takes time to get proficient at it. This is where the Jump Rope Fitness guide will help you out. This guide is designed and structured to help take you from beginner status to advanced level. You will learn how to choose the right rope for your body, how to use perform the basic jump rope movements and then graduate to trying 14 other jump rope variations. Overall, this will provide powerful and

effective jump rope workouts. I hope you’re ready to get started.

Jump Rope History Since the beginning of times man has instinctively jumped from one object to the next and into open space in need to function and adapt to a constantly changing environment. As a reflex, it is one of the most natural movements of the human body, triggered inherently from the need to attack, gain advantage in combat, escape dangerous animals, dance in rituals, gather food from trees, in celebration or for friendly competition. More importantly, jumping is a natural reflex that can be developed into a skill for advantages and will always be essential to man's survival. Over time in everyday life and experimenting with his environment, man started combining this linear movement of jumping up and down with objects found in nature. As early as the Egyptians and aborigines of Australia, vines and flexible bamboo found in the jungles were combined with jumping as a form of play. These movements practiced together to mastery eventually took shape and emerged into an art form that we refer as Jump Rope, rope jumping and skipping rope. Today, this ancient activity and training tool has become synonymous with the warriors' pre fight training regimen and the missing link for developing superior fitness. The first concrete evidence of jump rope activity can be seen in medieval paintings where children roll hoops and jump rope down the cobblestone streets of Europe. Although, the exact origin of jump rope activity is unclear. Some date jump roping to ancient China; however, the Western versions probably originated from 1600 A.D. Egypt. What is known is that jump roping, in some form or another, spread through Europe to the Netherlands, and eventually to North America. Early Dutch settlers were some of the first jump ropers in America. Not surprisingly, one of the more popular jumping games is called "Double Dutch." In the early 1940s and 1950s, the jump rope became tremendously popular, and many children in inner cities used jumping rope as a form of play. It only required a rope, and anyone could play. From the late 1950s until the 1970s,

however, jump rope history took a back seat to radio and television as it started to captivate the minds of your children.

Jumping Rope Isn’t Just for the Playground At first glance, jumping rope may have always seemed like an activity solely for children, but with each page of this book you turn, you will continue to learn that it's actually a very respectable and effective cardio workout. In the 1970s, an increased interest in physical fitness and overall health emerged. Programs started promoting jump roping to keep kids from other unhealthy activities. To make it enjoyable and entertaining for kids jump roping events were organized. Since that time, jump roping has been recognized as a great way to get exercise. Fitness Centers, around the world incorporate jump rope as part of group exercise classes as a short cardio component. Jump rope is integrated into various Exercise modalities such as Pilates, Kickboxing, Boxing, Yoga, Bosu Ball, Resista Ball, Bootcamp and many other forms of exercises. In sports training programs, coaches incorporate jumping rope as a warm up and conditioning tool for improving overall athletic performance. Additionally, athletes in several sports use rope jumping as a key part of their training routines. For example, most boxers do a lot of rope jumping. It’s especially useful for sports that require well-rounded conditioning because it has the potential to improve so many aspects of physical health. Some athletes who spend time jumping rope have routines that are much more intense than the average person, and it is not unusual for some of them to keep their rope-jumping sessions going for over an hour. These athletes have some of the most sought after and highly regarded physiques. Guess what is a secret tool in their workout regimes? You guessed it, the Jump Rope:

Boxing: You could walk into any boxing gym in the country and I am willing to bet that you will hear a few familiar sounds. Young fighters will thump away at the heavy bags. Others will create rhythmic sounds on the speed bag. A bell will ring every few minutes, indicating the beginning and end of a new round. Amid these sounds, you can also expect to hear a fast-skipping noise.

The skipping noise will come from the spinning motion of several jump ropes. Jumping rope is a staple in a boxer's conditioning program. If you are involved in the sport, you can expect to spend some time with the rope.

Mixed Martial Arts (MMA): MMA is one of the most physically and mentally challenging sports there is. On television it may seem like nothing more than a brutal combat sport, but beyond the caged octagon there is a lot more going on which goes unnoticed. Leading up to a competition, there are endless MMA training exercises that a

fighter utilizes. While MMA fighters must possess the motivation and fighting techniques required to take part in competition, the workout routine that they use to get them there is what separates them from the rest.

MMA Trainers and fighters don’t ignore the importance of jumping rope. This exercise helps to build balance, speed, and stamina and is a great way to keep the blood flowing towards the end of the workout. Jumping rope is a must for any MMA fighter, as it improves cardiovascular conditioning, coordination and footwork.

Football: As for every sport there are plenty of different workouts for football players but one of the most efficient workouts is rope jumping. This is because the jump rope has an impact on every part of the body and that is why it helps to develop and improve their physical condition.

By using jump rope in their drills, football players gain agility, which is very necessary in football. They are able to accelerate and decelerate when it’s needed, quickly to change direction of their movement and at the same time stay in balance and control their body. Another thing what football players benefit from jumping rope is improving their vertical jump. Football players with a high vertical jump are better able to catch the football over opponents' heads, as well as jump over other players to avoid being tackled. Jumping rope also helps them to move their feet and legs really fast against the resistance of their own bodyweight in a chaotic pattern. This in turn, builds the physical endurance and mental ability to stay focused and strong during all game.

Basketball: The greatest players are those who can move at lightning speed and still keep balance. As this sport requires constant movement, players need to be able rapidly switch between forward, backward, lateral and vertical movements. The jump rope is very beneficial to basketball players because it aids greatly in their development of agility, hand-foot coordination, rhythm, and balance.

Another benefit of a jump rope is that it helps basketball player develop "foot speed." This is a great one of the basketball rebounding drills because not only does it help you develop foot speed, but it can improve your second leap ability and endurance as well. Jump rope training can develop not only endurance, but strength and stamina in the legs, which is so vital for the basketball player. This form of training suits Basketball perfectly, where quickness and jumping skills are a must.

Tennis: Jumping rope offers a number of benefits to tennis players. By using a jump rope, tennis players can achieve a number of effects. First, it is a pretty good general warm-up exercise, elevating body temperature and getting a player ready for tennis. Jumping rope has a lot of benefits for tennis players, as it helps with balance, body control, and maintaining good technique while building high levels of aerobic and anaerobic endurance.

Additionally, Tennis player’s jump rope to conditions legs for series of tennis movement improves jumps for serving, striking, and returning the ball, improving hand and foot speed, as well as their footwork during reacting time and decreasing the risk of ankles and foot injuries.

8 Pillars of Success—Benefits of Rope Jump Fitness So are you still wondering “why the jump rope”, and what’s so special about it? For starters, the jump rope is a tool that has stood the test of time. While so many of today’s fitness gadgets come and go, the jump rope has stuck around for centuries. Its effectiveness has been proven by the thousands of athletes and weekend warriors who have used it to build better bodies over generations. And its popularity has only continued to grow over the past few years with the explosion of sports like MMA and CrossFit. These arenas have solidified the jump rope’s place in the fitness world. Think of it this way. Top athletes all across the world, with near unlimited capital to invest in any kind of training tools they see fit, still choose to focus their training around a simple and inexpensive jump rope. That alone should validate the power of this tool. But then the question, again, is why… Why has the jump rope stuck around for so long? What makes it so powerful? Simply put, it works. The ability of the jump rope to transform the look and feel of your body is tried and tested. It’s a fitness tool that, once mastered, is guaranteed to offer improvements in physical and mental performance in less time and for less money. I have created a methodology I like to refer to as the 8 Pillars of Success. The number 8 represents continuation, repetition, and cycles. With the 8 pillars of Jump Rope Fitness, success is obtained simply because of the ease of entry to get started, and how every step works together to create a synergistic end result on your mind, body and waist-line, without affecting your pocketbook. Here are the benefits of Jump Rope Fitness:

1. Cheap and Easy to Get Started This is the best aspect of this great workout regimen. One of the things that draw so many people to the jump rope is the simple fact that there is very little required to get started. No hyped up gym memberships. No expensive equipment. No gimmicks.

Everything you need you either already have or can get for practically nothing. It’s just you, your rope, and a bit of space. Jump ropes are very easy to find as they’re sold in nearly every sporting goods or big department store. Depending on your financial circumstances, you have the option of investing in a simple jump rope for under $5 or you can choose to invest in a more advanced rope for a little bit extra. We will discuss later different type of ropes you can buy based on height and performance needs in another chapter. Either way, the investment will cost you less than one month’s worth of a gym membership.

2. Train Anywhere The jump rope is extremely light and easily portable. This makes it an excellent travel companion. You can bring it with you wherever you go. You can take it outside and jump rope in the sunshine, bring it with you to any gymnasium or weight room, take it with you on a business trip, or you can just as easily stay at home and build an entire home workout around it. The options are endless and the same can’t be said of other bulky fitness equipment.

3. Build Effective and Efficient Workouts Apart from its small, inexpensive, and light nature, the jump rope allows you to construct very efficient and powerful full-body workouts. The nature of the exercise forces you to work on multiple muscle groups at once, forcing them to work in unison (not in isolation) like they’re designed to. Jumping rope integrates resistance training of your calves, hamstrings, shoulders, arms, and your core with an incredible conditioning workout. It also takes less time to get the same benefits from jumping rope as you do from cardiovascular-specific activities like running. In later chapters, I will give you an overview of both beginner and advanced level workouts that can be used based on your starting fitness levels.

4. Develop Exceptional Endurance At its core, the jump rope is an endurance/conditioning tool. It’s designed to develop the cardiovascular capacity for those who use it strategically and regularly. As I mentioned earlier, take a look at the physique of any boxer or MMA fighter. Their display of incredible stamina should be enough to show the true power and effectiveness of this tool. And the skill-oriented nature of jumping rope results in the incorporation of even more muscle groups – those that move the rope and those that stabilize the body.

5. Improved Mental Focus Jumping rope requires complete and overall coordination of your body. Your arms and feet need to be in tune at all times and to a consistently greater degree as you continue to increase your jumping pace and complexity. Jumping rope requires a lot of concentration and focus, both of which you build as you progress with your jump rope training. The act of jumping rope requires the mind to be constantly involved. It is far from a monotonous activity. You are required to make quick decisions. Your mind is constantly engaged as you increase pace and begin to incorporate a wide spectrum of jump rope variations. There’s no room for being lost in thought like there is when running or riding a stationary bike. Jumping rope combines rhythm and timing. It is necessary to recognize the rope’s distance, direction, speed, and position at all times throughout the activity. Your brain is forced to make extremely quick calculations over and over again to keep your body in tune with the rope. The rope literally trains your ability to focus and concentrate during physically stressful sessions, which is something that is highly transferable to real-world scenarios.

6. Improved Balance, Coordination and Perception

Jumping rope requires you to minimize the time your feet are in contact with the ground. It’s about quick, explosive bounds done in succession. Every time you land, your body is required to balance and stabilize itself while simultaneously recruiting all the necessary muscles required to contract to generate the force to propel you upwards again. This improves your body’s ability to stay balanced. The act of jumping over a rope consistently at a fast pace requires perfect timing and coordination between your feet, your hands, your body, and the rope. Everything needs to be coordinated. And the more you skip the better coordinated you become. You also improve your perception – the ability to sense the position and orientation of your body with relation to all of its extremities. Some people refer to it as hand-eye coordination, but jumping rope goes far beyond that. It improves the coordination of all parts of your body.

7. Improved Quickness, Agility, and Vertical Jump The jump rope is an excellent plyometric tool, which is what makes it so popular among athletes all across the board. Plyometric training, by definition, is a style of training that requires repeated rapid contractions of the muscles in the pursuit of increasing power output. It’s about explosive, max-effort movements aimed at increasing the body’s capacity to generate force in the minimal amount of time. Plyometric exercises are very intense, but they effectively train your central nervous system (CNS) to become more efficient and capable of sending faster impulses. With improved CNS efficiency, you will become more agile, quicker, and more explosive with your movements. Plyometric exercises can easily be mimicked with the jump rope.

Jumping rope forces you to make very quick consecutive jumps. The foot-toground contact time is minimal (the less the better). Simply speaking, if you don’t explode off the ground quickly enough, the rope will whack you across the feet. The act of jumping rope forces you to use all of your stabilizing muscles to very quickly balance and stabilize yourself before you have to make another explosive concentric jumping movement. In the process, you will develop incredible agility, quickness, and vertical jump.

8. Fat Burning Effects There are two aspects of jump rope training that make it one extremely effective fat burning tool. The first aspect is that jump rope training mimics what I believe to be the most effective form of training for fat loss – High-intensity interval training (or HIIT). Training in a fashion that demands short, but intense bursts of activity spikes the heart rate and secretes a number of hormones that are geared towards unlocking your fat stores and utilizing the released fatty acids for energy. HIIT can take many forms – sprint training, interval training, circuit training, —but the idea is all the same. We’ll cover these training strategies more indepth in a later section. HIIT also has an excellent after-burn effect called EPOC – excess postexercise oxygen consumption – which forces your lungs to take in more oxygen than it needs to at rest. This turns your body into a fat-burning machine for hours after your workout. The second aspect of jump rope training that makes it an excellent fat burning tool is its insane calorie-burning effects. Researchers have discovered that a single hour of skipping rope (at a modest pace) can help you burn over 1,000 calories. That comes out to roughly 15-20 calories per minute. Talk about bang for your buck!

Jumping Rope Is Better Than... Jumping rope is one of the top calorie burners on the planet, ranking up there in calories burned per minute with a vigorous basketball game, a six-minutemile run and a 20-miles-per-hour bike ride. Aside from the calories-burnedper-minute argument, there’s the equipment. Swimming needs a pool, cycling needs a bike and a road and running simply needs shoes and time (not to mention few people can run six-minute miles for very long). Jumping rope needs a rope and about four feet of horizontal space and eight feet of vertical space. Essentially, anywhere you can stand, you can jump rope. The benefits of this simple but yet complex training technique ranks as an ideal brain exercise, bone builder, and as one of the most efficient ways of improving cardiovascular fitness in as little as ten minutes. According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following: • 30 minutes of jogging • 2 sets of tennis singles • 30 minutes of racquet and handball playing • 720 yards of swimming • 18 holes of golf Additionally, jumping rope can be used as a high-intensity interval training (HIIT) workout. HIIT is an exercise strategy used to improve athletic performance, burn fat and increase cardiovascular fitness. The sessions tend to be short, ranging from 5–20 minutes, and involve intensely focused work. How focused? How intense? Typically they’re anywhere from 75% to 100% max effort for the allotted work time. But don’t confuse short in duration with easy. There’s nothing easy about HIIT training. In fact, highly trained athletes typically turn to HIIT to boost their performance when traditional methods fail. HIIT is no joke–the fact that jumping rope, with its minimal space and equipment needs, can be used to get a killer workout in a short amount of time makes it a winner.

When advised to take up jumping rope, people typically ask, “What about X?” or “How does that compare to Y?” This is expected. Humans by nature are comparative and like to categorize and compare against known situations. So how does jumping rope compare to some of the most common exercises out there? I’m glad you asked!

If jumping rope were an investment, it’d be a definite “buy.” The effectiveness, the calories burned per minute and the lack of equipment needed makes it great exercise. When compared to its contemporaries, jumping rope not only holds its own, it shines. Searching for an extremely effective calorie-burning exercise? Look no further.

Essential Tips for Choosing the Best Jump Rope Jumping rope is an exercise that requires little in the way of preparation or equipment. All you need is the right type of surface to jump on, and a jump rope. There are many different types to choose from, including: beaded ropes, leather ropes, weighted ropes, clothe ropes, and more. Whether you are at a beginner, intermediate or advanced level, choosing the best jump rope will provide you with a better workout. Here are some tips for choosing the best type of rope that suits you. Regardless of what type of rope you purchase, it’s important to make sure the rope is the correct size. You can measure this by standing on the rope in the middle of its length. The handles should come up to your armpits. This is the proper length for a jump rope, and will enable you to jump easier. If you are having trouble locating a rope that fits, consider an adjustable rope that allows you to take in the length. The chart below will also guide you find the correct rope length according to your height:

The best and most easy-to-use jump ropes have swivel ball bearings connecting the rope to the handles, allowing you to rotate the rope very fast and get an incredible workout. With that said, let's take a closer look at the different types of jump ropes available.

Different Types of Jump Ropes Cloth Jump Ropes: A cloth jump rope is the simplest and most inexpensive type of jump rope, usually costing no more than a dollar or two. Cloth jump ropes are made of either cotton or nylon cords, which are then braided (they're also called braided jump ropes). Some come with no handles, just knots on the ends, while others come with handles, either plastic or wooden.

I grew up using a cloth jump rope—it's fine for beginners, but as your skills progress you will quickly outgrow it. A cloth jump rope turns slowly and creates a lot of drag. No matter how quickly you turn your wrists, the rope just can't rotate any faster. As you start to learn jump rope skills, you'll need a rope that can turn faster. Bottom line: If you are brand new to jumping rope, a cloth jump rope will be okay—but, you WILL outgrow it quickly. Pros: It is very cheap (you can pick one up for a couple of bucks) as it is usually made of either cotton or nylon cords braided together and held together by cheap plastic handles. Cons: This rope rotates very slowly due to the drag created during rotation. It’s also not a very high-quality rope. Recommendation: Stay away from this rope, especially if you are a beginner. It is very difficult to learn how to skip with a cloth rope and most

will quickly outgrow its ridiculously slow pace.

Beaded Jump Ropes: A beaded jump rope consists of plastic beads strung onto a thin piece of nylon cord, with plastic handles. The beads are usually different colors, which creates an interesting effect as you swing the rope.

Like cloth ropes, beaded jump ropes are very inexpensive. These ropes are fun for a while, but I don't like them for serious exercising. They can be awkward to use, and, like cloth ropes, they don't turn very fast. You'll get a better workout with a higher-quality rope. Pros: Beaded ropes are relatively cheap and are quite durable on rough surfaces. The rope makes a loud clanking sound which is very useful for beginners looking to improve their timing. They are also quite visually appealing as you increase jumping pace. Cons: This rope is often equipped with poor quality handles and nylon string. Recommendation: This rope can be a useful rope for beginners. The extra weight on it provides the jumper with more feedback. It also comes in handy for jumpers looking to improve their timing. But once you master the fundamentals, you’ll want to move away from this rope and onto something that can turn a little faster.

Weighted Jump Ropes: A weighted jump rope uses weighted handles. Another option for more targeted workouts is a weighted jump rope. Weighted jump ropes can

increase upper body muscle strength and improve overall stamina. The rope itself can be any material, usually leather or PVC. Choose ropes that have the weight located in the rope, and not just the handles, as this will reduce strain on the wrists, hands and shoulders. In addition, ropes with ball bearings in the handles will reduce friction so you can jump faster and other.

Some people may find this type of jump rope to be uncomfortable, and feels it can defeats the main purpose of this sport, which is to get a good cardio workout and improve speed and agility. If you do't want to try the weighted rope, you'll still get plenty of upper body work using a better-quality, nonweighted rope. Pros: The centrifugal force that is generated by a weighted jump rope rotating quickly around the body develops incredible upper body strength and control. It helps increase overall power output and can boost the intensity of any jump rope workout. Cons: Weighted ropes are expensive and aren’t always designed very optimally. Making mistakes with a heavy rope can sometimes provide one mean beating. Recommendation: Weighted jump ropes are not for beginners. Once you get comfortable with a standard speed rope, the natural progression is to move up to a slightly heavier rope. It’s an excellent way to increase the stimulus of the training and to challenge yourself in a new way.

Leather Jump Ropes: A good-quality leather jump rope is a great choice for serious workouts. These ropes use a strip of leather cording with either plastic or wooden

handles.

This rope should be used a few times per week when you are working on developing your upper body strength. You may want to go with a weighted leather rope to add extra resistance to your workout which can give you a really good upper body workout. A leather jump rope turns much more quickly than either cloth, beaded or weighted types, and allows for a really good workout. These are the classic boxing jump ropes that have been used by professional boxers for years. Pros: The leather rope is relatively cheap and is heavier than a fabric jump rope. It also turns faster than both fabric and beaded ropes. Cons: The leather rope can be prone to twisting and it can change in length when exposed to liquid. It is also very painful to make mistakes with this rope (you would only understand if you ever got whipped with something made of leather) Recommendation: This rope is not for beginners. If you mess up with a leather rope, you’ll definitely feel the sting a little bit more, literally. Once you master the basics, this can be something up your alley.

Licorice PVC Ropes: This type of jump rope uses a thick piece of PVC cord and has simple plastic handles. It's a relatively inexpensive type of jump rope, yet it turns fast enough that you can definitely get a good cardio workout and improve your

quickness and agility as well.

If you're new to this sport, a licorice PVC jump rope is a good, inexpensive choice. I recommend this type over cloth or beaded jump ropes for beginners. Pros: The PVC jump rope keeps its shape very well and isn’t as prone to twisting as some of the other ropes. Its price can range drastically, but it’s very easy to find a solid plastic jump rope for very cheap in almost any general sports/fitness store. This rope turns at a pace that is perfect for beginners. Cons: Plastic ropes have a relatively short life span, especially if used on rough surfaces. They also tend to break at the handle-rope connection from overuse. Recommendation: This is the best rope for beginners to start with and progress with. It provides the best bang for your buck and is perfect for mastering rhythm, timing, and coordination.

Speed Ropes: A speed rope consists of a very thin piece of PVC with durable handles. Speed ropes are designed, like leather jump ropes, to rotate very quickly. The fastest speed ropes have ball bearing swivels connecting the handles to the rope. A good speed rope will help you work on your speed, agility, and explosiveness which will help you perform better in a variety of sports. As the name suggests you will be able to go extremely fast with this rope and truly perform a very strenuous workout in a short period of time as compared

to the normal slow-go cardio.

Pros: The speed rope is also great for performing fast paced moves such as the double unders, or quickly combining different moves to help you vary your workouts and keep them fresh. They are also inexpensive, averaging $15-20. Cons: These ropes can hurt if they hit you, so they are best used for those with more advanced skills. Recommendation: This is the rope you will use for your High-Intensity Interval Training workouts.

While jump roping equipment is not overly specialized, choosing the best jump rope to suit your needs will improve your workout and keep you motivated. You can find the exact rope that suits you without spending a fortune. Whether you are a beginner or experienced jumper, there is a jump rope for everyone. Lastly, it’s recommended to hang your rope from a hook when you are finished using it. This will prevent the rope from becoming tangled. If you jumble the rope in your gym bag, it may develop kinks which will impede spinning speed.

Choosing the Best Jumping Surface After you find a good rope, you need to find a place to use it. I recommend jumping rope on a shock absorbent surface such as a wood floor, gym mat, outdoor track or tennis court. If you train at a boxing gym, you may wish to jump rope inside the ring. The ring surface is forgiving to the ankles and feet. You can also purchase an interlocking foam mat that lies on top of your floor surface. These mats are useful if your gym has a concrete floor. The interlocking foam forms a temporary jumping surface. Try to avoid jumping rope on unforgiving surfaces such as concrete flooring. Refer to this list for suitable jumping surfaces in order of preference: 1. Wooden floors 2. Rubberized surfaces 3. Tiles 4. Indoor—outdoor carpet 5. Asphalt 6. Cement/Concrete In addition to a shock absorbing surface, you should wear a quality pair or cross-training shoes when skipping rope. I do not recommend wearing your boxing or wrestling shoes when jumping rope. Selecting the right shoes is just as important as choosing the right surface. Your choice of footwear will primarily come down to personal preference more than anything, but the important thing is that you feel comfortable with the shoes you are wearing. You’ll also want to find a pair that provides enough cushion on the mid-foot to keep your feet safe and pain-free. Here are some shoe options you can choose from: • Vibram Five Fingers • Ropix Jump Rope Shoes • Bendable cross trainers (i.e. Nike Frees)

The Vibrams are, in my opinion, the best choice because they are the closest thing to being barefoot, yet they still provide good mid-sole protection. Remember that it’s all about comfort and preference so test out a few options and find what works best for you.

Frequently Asked Questions about Jumping Rope Still more questions? Hopefully I can clear up a few more common questions you may have before you start working out using a jump rope. Q. Shouldn’t I just run? A. Running is a great way to build cardiovascular endurance and improve overall physical fitness. If you can run and enjoy it, by all means do. However, many people can’t run, don’t like to run or simply don’t have the time to run. Jumping rope is an alternative that has advantages over running. Namely, it can be done in less time, in a smaller space and with less impact on the body. Q. I don’t think I can jump rope; will it be too hard for me? A. I beg to differ! You can’t jump rope yet. Jumping rope is a skill and, just like any other skill, it takes practice. If you haven’t jumped rope in a while (or ever), it may take some time and could even be frustrating, but over the course of a couple of days or possibly up to a week, you’ll get the hang of it. Q. Do I have to jump rope for hours to get good results? A. Jumping rope is more like sprinting than jogging. You’ll never catch a sprinter running sprints for hours and you won’t find us advocating that for jump rope either. We’ll build you up to multiple minutes–as many as tens of minutes–of jumping rope, but nothing approaching hours. Rather than extend the workout by time, we’re going to play with intensity. Intensity is the key to getting a great workout. Jumping rope allows us to raise and lower intensity like a dial by manipulating various aspects of the workout, including jumping speed, height, travel distance and the number of swings before your feet touch the ground. You’ll get an amazing workout in a short amount of time Q. Will I be able to get a six pack by jumping rope? A. Have you ever heard the old saying: “Abs are made in the kitchen”? This is a frequently used quote in the fitness world meaning that most people

would benefit more from changes in diet if they hope to achieve a six pack. However, the 80/20 rule is in effect: If diet affects 80% of your six-pack appearance, the other 20% is all about workout and energy expenditure. Jumping rope will not only help that, it’ll jumpstart it. Jumping rope burns a high amount of calories per minute. It’s also a high-intensity workout that keeps your metabolism high throughout the day. As I mentioned earlier, jumping rope has more in common with sprinting that it does jogging. These intense workouts combined with upper-body, core and lower-body exercises will put you on the fast track to six-pack abs. Q. My primary sport is X. Will jumping rope help me be better at that sport? A. Yes. Earlier we discussed all the different athletes in different sports that benefit amazingly from incorporating jump rope exercises into their fitness regimes. There isn’t a sport in the world that wouldn’t be helped by its participants jumping rope. Let’s revisit some of the benefits of jumping rope: • Explosive power • Muscular endurance • Coordination • Cardiovascular fitness • Mental focus • Proprioception • Balance It should be obvious by this list that jumping rope would benefit any sport, from basketball, football and soccer to hiking, swimming and cycling. Jumping rope is a great way to get and stay in shape, not to mention crosstrain and develop skills needed for daily life. Whether you’re training for a marathon or racing motocross, you’ve picked up the right book to help improve your fitness, flexibility, endurance and strength.

Jump Rope Fundamentals The Correct Technique for Jumping Rope The following chapter will discuss the correct technique for jumping rope and it will breakdown the skills making it a lot easier to understand. The focus of the jump rope technique will be safety; energy economy so that you skip for longer and burn more body fat. Many people make common mistakes when starting off a jump rope workout program, so it always best to use the correct technique from the start. Baring this in mind you should get fitter a lot quicker and the injuries associated with skipping should be avoided. Remember if you get injured, you will be back to square one with your weight loss program, so follow this simple advice and watch that fat disappear!

Holding the Rope and Proper Grip

• Don’t be tempted to hold the handle with the death grip and try to suffocate it. This is natural when you first pick up the skipping rope • Instead, wrap your hand around the handle • Grip the handle lightly with the thumb and the index finger should be slightly extended • One of the key parts of skipping is to be able to make small rotations with the wrist, this can only be achieved if your grip is not too tight

The Starting Position

• The length of the rope should be in half way between the ribs and your hips • Engage core and keep your torso relaxed • Look straight forward as this helps with balance and keeping your head erect • Maintain this upright posture throughout the whole jump cycle, and always keep your head squarely above your shoulders • Position the rope between you so that it is in contact with the back of the legs. In between the calf muscles and your ankle is a good marker. • Grip the handles as described above • Hold your arms forward with slight tension on the jump rope. The arms should be bent comfortable as this helps with the flow of the rope. • Your hands should be waist high throughout the jump cycle, about a foot from the side of the body Please note the length of the rope is very important because the wrong length can affect your rhythm and make jumping much harder. Try to practice getting the rope length right, by standing on the rope and putting it up towards your sternum. Set yourself up like this every time you start the jump rope session, it is like a golfer setting themselves up on the tee.

The Basic Bounce Step Jump

This is fundamental to all of the jump rope skills and you will need to practice this to move onto the more difficult jump rope skills. Therefore, practice and practice to master this key skipping skill!

• From the starting position pull the rope over your head using a small circular motion of the wrists. The rope should clear your head by at least 2 inches • Never turn the rope with your shoulders or arms. It is all in the wrists as this helps with the efficiency of the revolutions and rope speed • Jump over the rope with both feet and keep your feet together • Jump high enough to clear the rope, no more than 2 inches by pushing from the ball of the feet while kneeing your knees and flexing the ankles • Try resist jumping too high or pull your knees up towards your chest to clear the rope • Land as light as possible on the balls of your feet; stay on the balls of your feet throughout the whole jump cycle. Your heels should never touch the ground during the jump cycle and always land as soft as possible. This help to prevent impact injuries on the ankles, knees and lower back • Only bounce once per jump cycle to establish your timing, technique and rhythm. This will increase once you master the bounce step • Relax and breathe when performing the exercise, as this helps you to perform for longer

• Practice as much as you can start off with, get your rhythm right and avoid the double hop in between the jump cycle. Remember it all about the revolutions of the rope over the head and in contact with the floor • That swoosh sound when the rope makes contact with the floor is one revolution from the starting to end position. Repeat jumping the rope each times it comes over your head.

13 Variations for Jumping Rope The following variations will be discussed, but please use the above ‘correct technique’ section as a model; as this is good practice in keeping good form. Remember never sacrifice good form for speed; skipping with good form is much better for exercise efficiency, overall health and injury prevention. The jumps have been graded beginner, immediate and advanced and have been incorporated into three works outs according to ability levels.

Beginner Jump Variations 1. Alternate Foot Step (Jogging Step)

• Stand on the balls of your feet together with the rope in the starting position • Jump with alternate foot, lifting knees up, like jogging in place • Do not kick feet back • Keep your back tall and core in tight

2. Butt Kicks

• Standing tall on the balls of your feet hip width apart with the rope in the basic position • Start to skip then kick one heel up to your butt, alternating legs • Go as fast as you want • Remain upright throughout with the body still • Maintain a tight core throughout the exercise

3. Bell Jump

• Standing tall on the balls of your feet together with the rope in the basic position • Jump a few inches forward • Jump a few inches back • Repeat

4. Heel Jump

• Standing tall with one heel forward and the other foot flat on the floor with the rope in the basic position • Begin skipping and alternating the heel motion

Intermediate Jump Variations 1. High Knees

• Standing tall on the balls of your feet hip width apart with the rope in the basic position • Start to skip then begin to raise alternate knees high up to waist level • Keep a straight back • Maintain a tight core throughout the exercise

2. Short Sprints

• Standing tall on the balls of your feet hip width apart with the rope in the basic position • Make sure you have enough space for this exercise • Do a short sprint whilst using the rope • Skip-jump backwards to starting position and repeat

3. One Foot Forward and Back

• Standing tall on the balls of your feet hip width apart with the rope in the basic position • Begin to skip then bring one foot forward whilst the other foot goes to the back • Keep an upright body with a tight core • Repeat jump cycle

4. Half Twister

• Stand on the balls of your feet; with the rope in the starting position. • Bounce jump then twist your lower limbs from the hips to the left • Jump with your chest facing in front of you • Jump and twist to the right • Only twist lower section of the anatomy, control the rope by keeping your arms at waist height

Advanced Jump Variations 1. Kris Cross Feet

• Stand on the balls of your feet, with the rope in the starting position. • Start skipping • Jump to side straddle on the initial jump • Move one leg over the other leg on 2nd phase • Then skip with feet landing shoulder width apart on the 3rd phase

• Move alternate leg over the other leg • Repeat the jump cycle

2. One Foot Circles

• Standing tall on the balls of your feet hip width apart with the rope in the basic position • Begin to skip, hopping on the right foot • Keep hopping on one foot to form a large circle on the floor • On completion of the circle alternate onto the left foot and repeat • Take care to keep your balance as you move around

3. Arm Kris Cross

• Stand on the balls of your feet, with the rope in the starting position • Swing the rope around and cross your arms at waist height • Extend both arms to the side of your body • Make a loop in the rope to jump through • Uncross the rope on the 2nd jump

• Complete the arm kris cross on every other jump

4. Double Under Jump

• Stand on the balls of your feet, with the rope in the start position • Jump a touch higher than the basic bounce step technique • Rotate wrists rapidly to let rope go under your feet • The rope should go under your feet twice in one revolution • Keep your head erect and back relaxed to enhance the technique • Maintain a tight core

5. Forward Straddle

• Standing tall on the balls of your feet together with the rope in the basic position • Jump with one foot forward in a straddle position on the first swing • On the second swing switch feet • Move feet only a few inches apart

Jump Rope Workout Plans The following work outs have been designed as high intensity interval training skipping work outs to burn fat. They can be performed in the park, in the garden or in the gym. Before you begin the work outs, complete a 3 minute warm up with the rope and some dynamic whole body stretches. The exercises incorporated into the 3 work outs are all taken from the ‘jump variation’ section and remember to read the ‘correct technique’ section before starting the programs. You choose one of the three levels that you feel comfortable doing and if you are finding the levels too easy or too hard then change. For the best results complete the work outs five times a week and rest for the two other days. Adjust the work outs to suit your home life or work schedule as they only take about 20 minutes to complete. Try to perform the work out for at least 30 days to see a drop in your % body fat! In the rest intervals try to remain hydrated by drinking water, but never stop the rope from moving. The rest intervals are really active rest, so practice doing one arm swings with the rope forwards and backwards. Remember to change hands doing the one arms swings, it will keep your heart rate from dipping back to sedentary mode. Cool down with some whole body static stretches, as they improve your mobility and flexibility.

Key to the 3 Work Outs Slow Revolutions= 60 revolutions per minute Medium Revolutions= 90 revolutions per minute Fast Revolutions= 120 + revolutions per minute

Beginner Jump Rope Workout

Intermediate Jump Rope Workout

Advanced Jump Rope Workout

Diet Guide A healthy weight loss plan is between 0.5-1 kg of body weight per week, and the conventional approach is to manipulate the macronutrient ratios or reduce the total number of calories consumed. The recommended daily allowance of calories should be consumed from a macronutrient ratio of 15% good fats, 25% proteins and 60% carbohydrates. The following nutritional plan for weight loss will take into consideration training requirements from the jump rope work outs in terms of calories required and the target for a healthy weight loss is between 0.5-1 kg per week. The nutritional plan will work on the following key principles: • It works on the primary principle of 15% good fats, 25% proteins & 60% carbs for energy • It will give you an overview of carbs, proteins & fats and there function within the body • It shows you the best techniques for measuring body weight and % body fat • It gives you a thorough understanding of the term ‘back to basics’ and weight loss. • It shows how to use a goal setting model and weight loss • How to use a food diary, in terms of timings, amounts and food types. Remember to be honest. • It will give you a clear understanding of the Glycemic Index, food density and energy values • It breaks down each meal time and the ratio of macronutrients required • It identifies portion control and gives you a choice of foods from the macronutrient list for each of the 6 meals for optimal weigh loss. • The plan gives you 5 examples for each of the 6 meals, feel free to pick from the list of macronutrients and to create your own meals. BUT remember portion size and the specific amount required for each meal is very important.

Weight Loss

The best combination for weight loss is a healthy calorie controlled diet with a high intensity exercise program. The best method of losing weight is by restricting the number of calories consumed, and by having a lifestyle and nutrition plan that you can maintain is extremely important for this process. Diets, especially FAD diets are hard to maintain because initially they may work; but then the weight loss success is reduced and you are back to square one or you may have gained weight. To lose body fat and increase lean body mass, a rule of thumb is 10 calories per pound of body weight. If you are training 3 to 5 times per week, maybe an increase of 11 to 12 calories per pound of body weight is more appropriate to sustain and maintain energy levels during the exercise session. Although you need to monitor your calorie intake, do not consume fewer than 1,000 calories per day as this can severely hinder your metabolism by slowing it down and storing fat. To keep your metabolic rate revved up, eat five or six small meals throughout the day rather than two or three large meals; start with breakfast and try not to eat carbs late during the day To keep yourself on target with your weight loss, you will need to regularly assess your progress, if you feel that progress is slow try making periodic drops to your calorie intake and add cheat meals to help reset your metabolism. As the % body fat decreases, the body will regulate its metabolism around set points, and is going to battle with you to hold onto the stored body fat. A strategy to counteract this negative mechanism is calorie cycling between very low and higher consumption, this stops your metabolism from stalling. Good practice is to consume more calories on days that you have heavy training sessions and lower them on less energetic days. This should prevent plateaus, keeping you motivated, positive and on track. With the right calorie diet you should start seeing results; when combined with the right food groups and a training schedule.

Going Back To Basics Many diets are gimmicks based around poor research validity; some involve eliminating primary macronutrients or limiting the numbers of carbs that you can consume. Other diets cut out your favorite foods completely instead of modifying the amount of them that you can eat. It is a never ending cycle

because people end up craving their favorite foods and again go back to their habits and the weight rebounds back on with interest! Long term weight control is about going back to basics and concentrating on the following key areas: • Satisfy your appetite • Eat meals that are high in complex & low in GI CHOs • Consume enough protein • Don’t forget healthy fats • Eat plenty of fiber • Drink plenty of water Satiety is the feeling of fullness and satisfaction after a meal and some diets fail because you don’t feel full after eating. The trick for weight loss is to choose foods that are nutritious, enjoyable and satisfy your hunger at the same time. When hunger is not satisfied many people tend to overeat or snack more often, which doesn’t help when you are trying to lose a few pounds. On the other hand, research has indicated that foods that are high in satiety and nutrition can help you to feel fuller whilst consuming fewer calories. Therefore, eat nutritious foods that satisfy your hunger and people tend to eat the same weight of food every day; regardless of the calories that are in it. For example if you add vegetables to your meal instead of starchy carbs, you are adding the weight of the water content of the vegetables. Thus, the weight of the food within the meal is the same but with fewer calories, leaving you feeling just as full and satisfied. Another top tip is to eat foods with a low energy density most of the time and to eat smaller portions of foods with a high density. Macronutrients have the following energy density: • Fat 9 kcals per gram ( 15% of total calories consumed) • Protein 4 kcals per gram (25% of total calories consumed) • CHO 4 kcals per gram (60% of total calories consumed)

Energy density is explained in the table below:

A Healthy Weight Loss Amongst nutrition professionals it is widely agreed that 0.5-1 kg of weight loss per week is a healthy range. To lose half a kilogram of fat a calorie deficit of 3,500 kcals is required and that may seem excessive and a huge challenge; let’s break this down and put it into perspective for you:

3,500 kcals per day = 500 calorie per day in deficit You can lose 300 calories per day by eliminating 2 pieces of bread (Amber Zone) and one beer per day, and boost your metabolism by burning 200 calories from the training programs. These simple steps will help you to lose half a kilogram a week, however this may plateau over the course of the

weight plan and that is the main rationales behind using a food diary, a solid assessment of your body weight and a solid goal setting approach.

Goal Setting When planning for weight loss the following goal setting approach should be adopted to get the best results.

Personal—I want to get healthier. I want my clothes to fit and my confidence to be boosted for the weight loss Specific—I will eat 5 portions of vegetables a day and have a food treat on the weekend. Realistic—I want to loss 5kgs per week Measurable—I will measure my weight & % body fat using a Bio impedance scale. I will record any results and foods that I eat into a food diary Reward—I will buy myself some new clothes as a reward

Measuring Your Body Weight and % Body Fat For a baseline measurement and to monitor progress % body fat should be assessed. There are numerous % body fat assessment techniques such as anthropometrics, hydrostatic weighing and the use of body fat callipers. Each with its own level of cost, accuracy, ease of administration, repeatability and being user friendly. Using a set of bioelectric impedance analysis (BIA) scales is recommend; these measure the electrical resistance, or opposition to the flow of an electric current through the body. Hydration levels can have an impact on the accuracy of the results, as muscle has a higher water content and conductivity than fat. These scales are cost effective, user friendly and measure fat free mass and % body fat. Your target is between is between 0.51.0 kg per week for weight loss and these scales are quite accurate depending on the brand, so do some research before investing in a set.

Carbohydrates Carbohydrates are a hot topic of conversation when it comes to the weight loss. Do you really have to curb your carbs? Or do you curb the type of carbs you are eating to lose weight? Eating clean carbohydrates fuels the glycogen stores in your muscles, which determines how long you can perform your training session for. They provide a good source of energy by preventing your body from using your muscle for energy, and a slower digesting CHO will sustain you throughout your entire workout. Research has indicated that high glycemic or fast-digesting carbs will quickly burn out once their energy

source is used up during your workout. If your carbs are low in intake, energy levels will decrease, food craving will intensify and you’re resting metabolic rate with suddenly drop. To avoid this from happening add between 30-45 grams of CHO pre and post work out, this replenishes muscle glycogen and stabilizes blood sugars via the release of insulin. When a meal high in CHO is consumed, blood sugar levels are increased and insulin moves the glucose from the blood into the muscles and fat cells for storage. However, as blood glucose levels peak and then dip, insulin does the same but when blood glucose levels normalize again, insulin take more time to reach normal levels (see below).

This lag in insulin normalization gives us sugar cravings after CHO rich meals; to eliminate this hunger roller coaster and excessive calorie consumption you have to reduce the sugar dumped into your body. This will decrease the large spike in insulin response and will level off with meals high in complex CHOs, proteins and some good fats. In terms of weight loss, this tricks your body into using fat as a primary fuel and not storing it, insulin peaks and troughs play a vital role in keeping your metabolism high and reducing % body fat. A top tip is to avoid sugary, sweet and processed foods as this causes a major spike in insulin and stick to brown rice, sweet potatoes and quinoa as these are good hunger fillers. However, portion size is important for complex CHOs as too much can cause abdominal bloating; avoid white bread, white pasta, white rice as these also have limited nutritional value.

What is the Glycemic Index in Relation to CHO’s? Carbohydrate-containing foods can be categorized by the type or form of carbohydrate or its glycemic index (GI). A food can be said to have low,

moderate, or high GI. The GI indicates the effect of the food or fluid on circulating blood glucose and insulin levels; high-GI foods can cause a rapid rise in blood glucose (and subsequent release of insulin), whereas low-GI can cause a slower, more gradual rise in blood glucose (and a blunted insulin response). For example, in the post-exercise period, you should ingest foods and fluids that are digested and absorbed quickly to enhance muscle recovery and glycogen repletion. Foods with a higher-GI are digested and thus absorbed more quickly than lower-GI foods, hence the more rapid rise in blood glucose.

Non-Starchy Carbs Some vegetables which are not starchy are important to add to your diet as they good meal fillers, high in fiber, high in vitamins & minerals, low in calories and can boost your metabolism. Sprouts, spinach, broccoli, kale and chard are high in magnesium and potassium. These important minerals can keep your cells hydrated and help burn fat! There is evidence to suggest that cruciferous vegetables can help fight the xenoestrogens that your body is exposed too and can decrease stubborn belly fat. Be aware that although fiber can help with slow release of CHO, it can cause bloating and G.I. distress which can distend your abdominal region.

Proteins Protein needs to be very high on your agenda when aiming for weight loss. The RDA is between 0.8-1.2 gram per kg of body weight (25% total of energy consumed from proteins), and these macronutrients can boost your metabolism, preserve lean body mass, stops the citation of hunger and can help weight loss. Proteins require more energy in the body to break down and digest compared to fats/ CHOs. Therefore, your resting metabolism is high, fat storing is reduced and an overall % body fat loss is evident. Protein has the following functions within the body: • Supports growth and maintenance of body tissues • Synthesizes enzymes, hormones and other peptides • Builds antibodies • Maintains fluid and electrolyte balance

• Repairs exercise-associated muscle damage • Provides energy and glucose Dietary protein requirements reflect the need to balance daily turnover and losses. Proteins are continually being synthesized and degraded; therefore, assessing and meeting needs is an important component of an athlete’s diet. The type, intensity, and duration of activity are important variables that can induce significant changes in protein turnover. Another important factor is energy balance. Negative energy balance (where calories expended exceed calories ingested) increases protein requirement to prevent protein from been used as an energy source. The need to repair exercise-related muscle damage, support lean mass gains, and replace proteins used as energy are a few reasons athletes have increased requirements. However, eating more protein beyond this recommended level has not been proven to be any more effective at increasing lean mass. Dietary protein can be found in many different foods. Meat, poultry, fish, eggs, beans, nuts, nut butters, milk, vegetables, such as broccoli, and carbohydrates, such as bread, all contribute high-quality protein to the training diet. There is no evidence that protein supplements are necessary or more effective in meeting an athlete’s protein requirements than consuming protein from these standard sources. However, protein supplements can be helpful under certain circumstances and be useful in many situations. Common forms of supplemental protein are whey and casein which can be found in either isolated powder form or as a component of other products. Whey proteins are often considered “fast” proteins due to the quick rise of plasma amino acids after consumption. On the other hand, casein is often considered “slow” protein because of its moderate, prolonged amino acid increase.

Fats Your diet should still consist of 15% ‘good fats’ in terms of calories consumed. Limit your intake and source your fat intake from good fats such as fatty fish, olive oils, nuts, flaxseed etc. Lower your overall % intake of fat to around 10% if you feel your weight loss progress is slowing down. These oils and seeds can also help regulate the thyroid gland in boosting

metabolism and burning fat; many individuals under estimate the power of hormones when losing weight. Essential fats have the following benefits of the body: • Help to meet daily calorie needs • They help to maintain body temperature • Protect organs • Deliver and absorb fat soluble vitamins and carotenoids • Improve the satiety of meals and snacks Olive oil, canola oil, almonds, and avocados all contain monounsaturated fatty acids (MUFA’s), whereas vegetable and fish oils predominantly contain polyunsaturated fatty acids (PUFA’s) polyunsaturated fatty acids play a major role in eicosanoid synthesis that has hormonal functions, which regulate many functions, such as smooth muscle contraction and inflammatory functions. Fish such as mackerel, herring and tuna are high in omega three fatty acids. Research has indicated that omega three fatty acids can lower leptin hormone levels; leptin can impact metabolism by differentiating whether you burn calories or store fat. Consequently, lower levels of leptin equate to a higher metabolism and a lower fat storing mechanism. This is all very good news, for the weight loss plan! Reduce or eliminate the bad fats, such as saturated fats, trans-fats and hydrogenated fats. These non-essential fatty acids are linked to obesity, heart disease, diabetes and cancer; they are a no go area for the weight loss quest….avoid, avoid, avoid. Read the labels on foods and avoid cakes, pastries, spreads, frozen foods, fast food, biscuits, some cereals, toppings and dips. Plan you’re shopping carefully to avoid temptation and prepare freshly cooked foods that contain the correct portions of macronutrients. Another top tip is to stop eating fats before training as this slows down your digestion and can make you feel sluggish, a high protein or CHO meal is a much better alternative.

Fluids Water is the essence of life and is vital for keeping healthy, metabolism and

bodily functions. It is a pivotal in building lean body mass and burning fat because it maintains a low blood viscosity, helping oxygen/nutrient delivery to the working muscles. A lack of water will impact on the body pumping blood to the muscles due to the high blood viscosity, and it is a similar story for fat metabolism. Water is required to burn fat and if you are not drinking enough, then expect to have an uphill battle getting your abs to show. Water can help you feel full and is in abundance in fruit and vegetables. Try to drink at least a gallon a day, not all at once though, spread it out across the day and use accordingly!

A Food DiaryTemplate

This simple food diary template should be filled out after each meal and used

as a reflective tool to monitor your weight loss progress. You should be honest with yourself when filling in the template and include any oils that you have cooked in, all of the foods included on your plate, if you know the weight of the foods then add it or you compare the portion size to the ‘food portion table’ below. You use the diary to determine which foods are not helping with the weight loss plan e.g. chocolate, cakes or maybe it is all to do with portion size control. This is a great tool for flagging any flaws or bad foods, however don’t beat yourself up over having a ‘bad day’; best strategy is to draw a line under the ‘bad day’ and realize that tomorrow is a new day and it’s time to get back on the horse. Remember to lose weight you need commitment, will power and a strong focus; the food diary incorporating your personal goals is an effective and powerful weapon at your disposal! Remember to try and stick to the meal times to keep your metabolism burning all day.

Meal Timings Breakfast The body is in a fasted state after about 12 hours of sleep. This will have the following impact on the body: • CHO levels will be reduced • Fat burning is reduced • The muscle will be in a catabolic state The aim of breakfast is to fire up the metabolism and fat burning within the body and to re-stock the glycogen stores within the muscle and liver. Breakfast should be consumed within 45 minutes of waking up. The nutrient composition should be high in complex carbs, proteins providing essential amino acids and a portion of essential fatty acids.

Mid-Morning Snack After the breakfast high in complex carbs the body, the blood sugars will start to dip and you may start to feel a bit hungry. This snack should be eaten 2 hours after breakfast and its main aim is to balance out the blood sugars, stop you from feeling hungry and to keep the metabolism burning through till

lunch. The snack should have a portion of low glycemic CHOs and a portion of casein protein.

Lunch Lunch should be consumed two to three hours after the mid-morning snack and should be the second largest meal of the day. At this point during the day, your body should be well balanced and in a state of equilibrium. However the aim of lunch is to sustain the energy required for the afternoon, to maintain level blood sugars and to keep your body’s metabolism fired up. Add a portion of protein such as fish, chicken, whey or egg along with a portion of low glycemic carbs. If you eat fish then you will be getting a good intake of essential free fatty acids, if not add some nuts e.g. walnuts.

Afternoon Snack It is very common for you to feel a post lunch dip in energy; this may be attributed to an insulin rebound effect caused by eating lunch and your muscles being in a mild catabolic state. The aim of this snack to ease up the blood sugar levels and the focus should be on carbs and proteins; to get your energy levels back on track. One suggestion could be a nutrition bar that is low in sugar combined with a casein protein shake because of its slow releasing amino acids. You don’t want to dump sugar into your body, although tempting this will only confuse your metabolism and a crash of energy will be on the horizon before dinner. A steady approach and keeping the body in equilibrium will aid in burning calories and weight loss.

Dinner This is the last main meal before you go to sleep and should be consumed within 4 hours after your lunch and within two hours after the afternoon snack. The main focus of this meal is again to keep the metabolism high with a low carbs, high protein and moderate fat meal composition. The carbs should be fiber rich and low in sugar, with casein rich protein and some essential fatty acids from canola oils, nuts and seeds.

Evening Snack This is a light snack two hours before you go to sleep and should be low in

carbs, high in protein and essential fatty acids. This snack should enable your body to use fat for energy, keep your metabolism still burning and to reduce the usage of muscle glycogen and protein during the later stages of sleep.

A Table Showing the Food Groups, Portion Sizes and Size of Portions

List of Macronutrients to Choose from to Create a Meal or Snack

Five Examples of Breakfast Meals

Five Examples of Mid-Morning Snacks

Five Examples of Lunch Meals

Five Examples of Mid-Afternoon Snacks

Five Examples of Evening Dinner Meals

Five Examples of Evening Snacks

Conclusion There you have it, my friend. We’ve covered everything you need to get started with jump rope training. We’ve covered a lot of material in this training guide so let me recap some of the important highlights. We started our journey with the simple question: why the jump rope? There is a lot of history behind this tool and there’s a reason it has stood the test of time. There are a lot of benefits that come with jump rope training, but they can only be realized by those who learn how to use the tool with proficiency. There is an obvious learning curve, but the examples and directions presented throughout this guide will help you overcome this limitation. We then discussed the right style and type of rope. We learned the importance of finding a rope that is the perfect length for your body to ensure our jump rope mechanics aren’t affected. We also learned how to care for and maintain our rope to ensure it lasts as long as possible. We then delved into the fundamentals of jumping rope. There’s a lot of physics involved with continuously rotating a rope around your body at fast speeds. We outlined some unique variations and workouts to help you progress no matter your current skill level, beginner or advanced. These variations implemented into each workout present us with unique challenges in balance, coordination, and synchronization that add a fresh and exciting element to our training. Now here’s the important part: All of this information is great to have, but it’s useless if you don’t put any of it into practice. You need to take action.

You need to use the drills and tactics presented in this guide and start practicing. Start working on your fundamentals. Sure, you’re going to make mistakes every now and then. You’ll get frustrated. You’ll get stung across the body. Do. Not. Quit. Remember that jumping rope is a process of skill acquisition. You are developing a new skill and it will take time and practice before your brain starts firing in proper sequences. It will take time for your timing, rhythm, coordination, and synchronization to click. You need to be persistent and remind yourself that every practice session is taking you a little bit closer to that breakthrough point. Have the courage to stick through this. I promise that, if you do, you won’t regret it. All the best,