A lot of people don’t like weightlifting workouts, which is why joining boxing gyms are becoming a new trend. They are a really fun and powerful way to get into shape and build some muscle. Boxing can boost confidence and self-esteem since it makes you feel as though you have accomplished something. Boxing gyms are becoming more and more popular since everyone wants to try better and fun ways to stay healthy. There are different elements to boxing gyms, which can include:

• Jumping rope
• Shadow boxing
• Heavy bag
• Speed bag
• Sparring
• Weight training
• Running

These are just a few ways that boxing gyms make losing weight and building muscle more fun. There are many boxing gyms that have cropped up in Los Angeles, but the following have been rated as some of the best in the region.    
    1. A4 Fitness
The boxing gym is based in West Los Angeles, situated close to the ocean but right in the city. It has many different types of classes, which you can take as per your needs. They mix together different workout routines including bag work, HITT, shadow boxing, cardio, and basic boxing fundamentals. They motivate the individual to work up quite a sweat and easily melt away the fat on their body. A4 Boxing takes in beginners as well as seasoned boxers into the studio for some of the best workouts. Unlike the others on this list, A4 also has professional fighters teaching classes so you know you're really learning the best boxing knowledge. 
     2. Prevail
This boxing gym is famous for attracting major clients like Francis Lola and Jamie Chung. It is cozily nestled between doggy daycare and an auto repair shop; it looks like a small place but has some of the most powerful regimens to whip you into shape. It has six different classes that target different areas of the body. The Prevail boxing gym focuses on community building as a form of motivation and accountability.    
    3. Crubox
This is one of the newer gyms in Los Angeles and focuses on working up a sweat. The workout is designed around training to a beat. It incorporates core exercises, heavy bag work, and many other full-body exercises that can target fats and build muscle. The Crubox aims to be more inviting to beginners since it doesn’t look like an intimidating stereotypical workout space.     
   4. Rumble is known to be one of the best boxing gyms in Los Angeles. It was originally situated in New York and now focuses on music as a way to motivate you. It pays homage to old hip-hop artists to pump you up to work up a sweat. The classes incorporate bag work and strength training, as well as 10 rounds of HIIT. It is the best of both worlds in the form of strength training and boxing. This helps to make the core stronger and target body fat.
Boxing has become really popular recently since it is a fun and empowering way to build muscle or lose weight. It is a fun activity that can enhance your physical strength, as well as boost self-esteem.

Top 4 Beginner Exercises for Weight Loss


It’s not a secret that exercise is essential for health. It keeps the body toned and fit, as well as burns off excess fat. Different workouts target different parts of the body. For example, yoga increases flexibility, while strength training builds up muscle mass and increases metabolism.
To lose weight, there are a specific set of exercises that you should try as recommended by experts like A4 Fitness in Los Angeles. Here are 4 super basic movements that anyone can do. If you are a beginner, come in to A4 West LA for an instructional session before you start any program.

Lunges
There are many different varieties of the lunge, but the most common way is the forward lunge. This is a really effective exercise for weight loss since it targets a huge set of muscles like the quads, hamstrings, glutes, and core. This helps to burn off a lot of calories for maximum weight loss.
To perform the lunge you need to:

1. Stand straight with feet parted at hip-width. You can either hold weights or place hands on your hips. Take a step forward with your left leg.
2. Keep your back straight and lower your whole body. Your front and back leg should be at a 90-degree angle.
3. Pause for a few seconds before bringing your left leg back to original position.
4. Now repeat with the other leg.
5. Do 3 sets of 10 lunges on each leg.

Burpees
Burpees are perfect for targeting multiple calories since it targets the chest, legs, and core.

1. Stand with your feet parted at shoulder-width. Keep your arms at your sides and push your hips back. Keep your knees bent and lower into a squat.
2. Put your hands on the floor and put your weight on them. Jump back into the plank position.
3. Jump back into the squat position so that your feet land just near your hands.
4. Jump up explosively into the air and back into the squat position of the next burpee.
5. Complete 3 sets of 10-20 for weight loss.

Squats
Squats are the best exercise for your core and lower body.

1. Stand with your feet parted at hip-width. You can hold a weight or keep your hands at your sides.
2. Make sure to keep your weight in the heels and lower your legs. Raise your arms in front of you as you go low.
3. Make sure your spine is straight and go low until your thighs are parallel to the floor. Your knees should be in line so that you can see your toes.
4. Pause and return to standing position.
5. Do 3 sets of 15 reps.

Mountain Climbers 
Mountain Climbers are great cardio to burn away fat and work the hamstrings, obliques, butt, and core.

1. Start in the plank position on the floor with your hands straight.
2. Bring your right and left knee toward your chest alternately. Do not let the leg you bring up touch the floor.  
3. Keep the speed fast for maximum burn.
4. Do reps for 20 seconds up to 1 minute without pause.

Weight loss is easy if you are determined and perform the right exercises. It is even better to have professional in workouts like A4 Fitness guide you through the whole process.

​    CrossFit has become a huge part of the fitness industry recently, since it has shown it's ability to provide unrivaled results in it's capacity to help groups of people to lose weight, build up muscle, and stay fit. It incorporates different high-intensity training sessions set at intervals. It combines different workouts like plyometrics, weightlifting, gymnastics, power lifting, and many more. This helps keep things interesting since you have a different workout every day to target different muscles of the body. There is a lot of concern about injuries and safety in CrossFit classes, although the studies actually show CrossFit to be one of the safest forms of intense exercise. A few inexperienced gyms have inaccurately represented the quality of CrossFit programs as a whole, which is why it is vital to pick an elite gym that has thorough training methods. 

Many gyms have all types of workout classes. There are a few gyms which stand apart from the rest in Los Angeles.

​⦁ A4 Fitness

What are the 10 Components of Fitness?
These are the ten recognized general physical and mental skills that A4 Fitness agrees are the best measuring tool, and they are all practiced regularly within a complete CrossFit program. You are as fit as you are competent in each and all of these ten skills.
So ask yourself on a scale of one to ten in each fitness category; where do I rank and how can I improve?

1. Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy over time.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Powerlifting consists of three exercises. The squat, the deadlift and bench press. Most CrossFit coaches and Personal Trainers believe these core movements to be the base from which all great movements can grow. Gaining strength in the squat, the deadlift and bench press will build the foundation for increasing bone density, improving speed and positively affecting the body's engine or metabolism. 
Building a strong base is essential for all movements, especially dynamic movements such as the Olympic Lifts (the clean, the snatch and the jerk) that one commonly sees in a CrossFit class or workout. Technique aside, a person doesn't move up to any significant load (weight) on any of these lifts without having a strong squat or deadlift. The majority of power for an Olympic Lift is generated through the hamstrings, quadriceps, hip flexors and glutes. Heavy squats and deadlifts are essential in building strength in these areas. The bench press has the same effect  but on the opposite end of the body. Focusing on the chest, shoulders and triceps, gains in the bench press are essential for strength in pressing and overhead movements.
Powerlifting should not be limited to workouts in the gym. Our personal trainers have many clients who wish to improve their activities outside of the gym as well.  For example, one member competes in numerous races in Los Angeles throughout the year and was hoping to finish with better times than she had previously. Her personal trainer had her build strength in her legs through sets of heavier squats and deadlifts which resulted in her demolishing her previous scores. Her speed improved immensely as well as her ability to maintain a faster pace for a longer distance. 
The squat, the deadlift and bench press are not the end-all-be-all movements for building a strong base. There are many other strength building exercises out there in the fitness world that have positive benefits and effects. But establishing a sturdy foundation of strength is beneficial to any fitness-related goal, from building muscle,  to burning fat and losing weight. 


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It's the age old battle that seems to ramp up every January when resolutions are in excess and motivation is in overdrive. I want to lose weight. I want build muscle. I want to be fit. Listed below are a few fail safe methods for sustaining a healthy lifestyle. 

1. CLEAN EATING

Most experts will tell you time and again that an extremely important element of maintaining a healthy body weight relies on what we put into our mouths. The word diet usually means a prison sentence to most people so let's just call it a new and improved way to look at food. The term clean eating has made quite a splash within the fitness community with it's focus on eating lean proteins, good fats and fiber rich vegetables. Cutting back on simple carbohydrates (starches) and sugar rich foods is a must when trying to achieve optimal health and wellness. The USDA defines lean proteins as having less than 10 grams of total fat per a 3.5 ounce serving. Some good examples would be the white meat from a chicken, most types of fish (also rich in omega-3 fatty acids) and cuts of beef that meet the standards for lean meat. Unsaturated fats when eaten in moderation can help lower cholesterol levels and reduce your risk of heart disease. Some of the best unsaturated fats are avocados, walnuts, and olive oil. Substituting unsaturated fats for processed carbohydrates will lower insulin levels. They can also quell your appetite, cutting the amount of calories you eat per day, while improving your metabolism. Fiber rich vegetables or whole carbohydrates are unprocessed and contain the fiber found naturally in the food. Some fabulous whole carbohydrate options are broccoli, spinach, green leafy lettuce, apples, berries, yams and sweet potatoes. If you switch to a clean eating regiment, you can lose up to 10 lbs in one week.  The members at our West Los Angeles gym noticed significant changes in their bodies after they cleaned up their eating habits. 

2. Calories In vs. Calories Out

Once you adopt a clean eating regiment into your daily routine, you will automatically cut your calorie intake. A pound of fat is 3500 calories. If you limit your calorie consumption by 500 per day, in 7 days you will have lost a pound of fat. It is pretty simple math. What is not simple is the fact that different foods can have different effects on the body. Only focusing on the calorie content of foods and disregarding the metabolic effects of certain foods can be a disadvantage. All calories are not created equal. For example, a 100 calories of fructose (soda, candy, sweetened yogurt) will have completely different effects on the body than a 100 calories of lean protein. There is really no nutritional benefit from eating 100 calories of fructose so you are likely to stay hungry and eventually consume more calories.  Therefore adopting a clean eating lifestyle will automatically reduce caloric intake and ensure beneficial effects on the body. A good personal trainer or nutrition coach can help you determine the most nutrient rich foods to include in your diet. 

3. Strength training / Building Muscle

The human body burns more calories each day when you have more muscle mass. Image muscle as firewood, the more firewood you add the bigger the flame. When strength training, your body continues to burn calories during the reparation of damaged muscle tissue. That recovery process and increased fat burning can continue for 72 hours post workout. Cardiovascular training is essential for heart health and building endurance but when it pertains to losing weight you only burn the calories you expended during that period of training. A good CrossFit workout that includes strength exercises like a Squat, Deadlift or Strict Pull-Up could have you burning calories for up to three days post workout. Finding a knowledgeable personal trainer, strength and conditioning coach or CrossFit gym will optimize your fitness goals. 

These three tips are integral for consistent weight loss and ideal health. 

Our main approach for all of our members at A4 Fitness CrossFit and Boxing in West Los Angeles whether they are personal training clients, CrossFit members, or MMA members is to be more specific when trying to assess their fitness goals. All too often people have a broad sense of what fitness goals they would like to achieve. For example, when a coach or personal trainer asks his/her personal training client or CrossFit member a specific goal they would like to attain the typical response is usually pretty general. "I want to lose weight. I want to get stronger. I want to be more fit."
So how can we as personal trainers, CrossFit coaches and the fitness community as a whole measure fitness goals in a tangible way? "How many pounds would you like to lose in a month? Would you like to get a strict pull-up? How much weight would you like to back squat?  Would you like to be able to do a handstand? Would you like to enter an amateur fight?" Such questions are usually met with enthusiasm and intrigue. It gives our members something clearly measurable to strive for. If certain goals still seem a bit daunting to our clients and members, it is our job as personal trainers and CrossFit coaches to work as a team with our members and our fitness community to offer alternatives while still being specific. "A strict pull-up may seem a bit out of reach for you at this time. I noticed  you are currently using a thick green pull-up assisted band let's shoot for switching to a thinner purple assisted pull-up band in the next month." Such goals, once attained, ignite a fire in a majority of our A4 Fitness members. They set a clear and specific goal, achieved it, and have already set their next goals in motion.The possibilities then become endless. 
Whether it's running a 6 minute mile, squatting more than your body weight, stringing multiple muscle-ups together, gaining more muscle mass, fighting in an amateur boxing match or getting upside down and walking on your hands BE SPECIFIC. 

Floyd Mayweather took over the biggest PPV fight in boxing and MMA history to TKO McGregor in the tenth round of their historic match up, but how did he do it? Let a pro boxing and MMA coach help you understand how this fight was always just a matter of time. If you have any questions, come visit us for a boxing class in West Los Angeles at A4 Boxing.

It's PR week and you know what that means! Everyone in our Crossfit class competing for a spot on our leaderboard. Clean & jerk, back squat, bench press, pull-ups, rowing, handstand walks.... Do you have what it takes to make it? Come on in for a CrossFit class and show us your strength. #fitness #straightflexing #a4beasts #westla #santamonica #losangeles #a4fitness #a4fitnessla #prweek #healthybodyhealthymind #health #fitlife #inglewood #culvercity