​​​​13 Tips From A Professional Fighter For Getting Fit This Spring

Knock out your old body! Then tune in LIVE to witness which fittest fighter will survive the next BKB event — Saturday, April 4 on PPV. Visit bkb.tv for more info.

We asked professional fighter and BKB middleweight champion Gabriel Rosado how to look like this:

instagram.com / Courtesy of Gabriel Rosado

Here are some of his best fitness tips:

1. What is the best boxing exercise that anyone can do?

instagram.com / Courtesy of Gabriel Rosado

"Punching the heavy bag is the best boxing exercise anyone can do."

2. Best 30-minute workout?

instagram.com / Courtesy of Gabriel Rosado

"If you only have 30 minutes to work out, you should go 10 minutes on the treadmill at a consistent pace with incline. Then 10 minutes of pull-ups, dips, and push-ups (three sets of 10 each)."

3. Best abs workout?

instagram.com / Courtesy of Gabriel Rosado

"The best abs workout is combining any form of resistance, such as resistance bands and weights."

4. Thoughts on leg day?

instagram.com / Courtesy of Gabriel Rosado

"We all don't look forward to leg day, but it must be done."

5. What is the most important meal of the day?

instagram.com / Courtesy of Gabriel Rosado

"Most important meal of the day is breakfast."

6. Is there a muscle group that people tend to neglect?

instagram.com / Courtesy of Gabriel Rosado

"Don't forget to train your neck muscles."

7. What is one of your favorite workouts?

instagram.com / Courtesy of Gabriel Rosado

"Three minutes straight nonstop explosive push-ups, total of three sets."

8. What do you typically eat in a day?

instagram.com / Courtesy of Gabriel Rosado

"Breakfast: two eggs, turkey bacon, wheat toast, and avocado.

Lunch: protein shake.

Dinner: brown rice, yams, grilled chicken, and veggies.

Late snack before bed: protein bar or mixed nuts."

9. Anything that adds to your workout?

instagram.com / Courtesy of Gabriel Rosado

"Resistance bands make a difference."

10. How do you know when you've had a good workout?

instagram.com / Courtesy of Gabriel Rosado

"When you wake up sore in the morning you know you're working hard. No pain, no gain!"

11. What do you eat immediately before your workouts?

instagram.com / Courtesy of Gabriel Rosado

"Drink a protein shake before each workout."

12. How much cardio is too much cardio?

instagram.com / Courtesy of Gabriel Rosado

"Anything over an hour of cardio is too much."

13. How do you stay focused?

instagram.com / Courtesy of Gabriel Rosado

"I stay focused by remembering where I came from and not ever wanting to go back."

Why does Rosado have to be in such good shape? Because of BKB.

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Be sure to tune in LIVE when middleweight champ, Gabriel Rosado, defends his title against Curtis Stevens — Saturday, April 4 on PPV. Visit bkb.tv for more info.