The 4-second workout

Four seconds of high-intensity exertion repeated periodically throughout the day may counteract some of the unhealthy metabolic consequences of sitting for hours, according to a surprising and timely new study of the potentially large benefits of diminutive workouts.

The study relied on a specialized type of stationary bicycle that few of us will have available at home, but its implications remain broadly applicable and suggest that even a few minutes — or seconds — of exercise each day could help substantially to bolster our health.

For most of us, sitting is our default posture and was, even before the shelter-at-home edicts took effect across the globe. Epidemiological studies indicate that most American adults sit for a least 10 hours a day, a total that is likely to have risen now that many of us are home all day.

The health effects of this inactivity can be considerable, with studies linking prolonged sitting to increased risks for heart disease, Type 2 diabetes and other metabolic disruptions. In particular, multiple hours of sitting can contribute to a later rise in the bloodstream of fatty acids, known as triglycerides, probably in part because muscles at rest produce less than contracting muscles do of a substance that breaks up triglycerides. High levels of triglycerides, in turn, are linked to an increased risk of heart disease and other metabolic problems.


In theory, exercise should help fight this problem, since it entails muscular contractions. But some experiments hint that one workout may not be enough. In studies conducted at the University of Texas at Austin in recent years, healthy young people who sat all day for the sake of science showed higher-than-normal levels of triglycerides in their blood the next day after a fatty meal. The sitting had left their metabolisms less able to break up and clear away the fat.

Even when the young people interrupted another full day of sitting with a 1-hour run, they continued to experience difficulties with fat metabolism the next day. The researchers speculated that the long hours of sitting may have changed the volunteers’ physiologies in ways that rendered them “resistant” to the expected, beneficial metabolic effects of physical activity.

Those studies had deployed a single moderately paced workout, however. Recently, the researchers began to wonder whether more-frequent, brief spurts of exercise throughout the day, especially if they were intense, may better stave off the undesirable effects of sitting.

So, for the new study, published in April in Medicine & Science in Sports & Exercise, the Texas scientists recruited eight healthy young people and asked them to spend a full day at the lab, rising only to eat or visit the bathroom. The next morning, the volunteers returned or a high-fat breakfast of melted ice cream and half and half, while the scientists monitored their bodies’ metabolic response during the next 6 hours.

Then, on a separate day, the volunteers sat again, except for a few seconds each hour, when they sprinted.

These sprints took place on an unusual type of stationary bicycle with a heavy flywheel and no resistance that has been used at the physiology lab to test the leg and lung power of professional athletes. In those tests, athletes generated a tsunami of power and achieved all-out exertion within about two seconds of pedaling.

The scientists reasoned that if athletes needed two seconds of pedaling to reach maximum exertion, the rest of us probably would require, say, twice as much. So, they asked their volunteers to clamber on the bikes and sprint as hard as possible for four seconds, then stop pedaling, rest for 45 seconds, and sprint again, repeating that sequence 5 times.

The volunteers completed these brief interval sessions once every hour for 8 hours, for a total of 160 seconds of actual exercise that day. Otherwise they sat, then returned the next day to down the unctuous breakfast shake.

Their metabolic responses differed this time, though, the researchers found. The volunteers arrived at the lab with lower blood levels of triglycerides to start with and burned more fat during the next 6 hours, so their triglycerides remained about 30 percent lower throughout the 6 hours of monitoring than on the morning after nonstop sitting.

The results suggest that frequent, intense and extremely abbreviated exercise “can undo” some effects of being sedentary, said Ed Coyle, a professor of kinesiology and health education at the University of Texas, who conducted the study with his graduate student Anthony Wolfe and others. (Coyle has equity in the company that manufactures the bicycles at his lab but said his stake did not influence the design of the study or reporting of results.)

This was a small, short-term study, and its results are limited. They do not tell us if the desirable metabolic outcomes after sprinting linger past the next day or whether 4-second intervals represent the right dose of exercise or merely the teensiest. The study also relied on an uncommon type of bicycle. Standard stationary bicycles or spin-class versions would likely require us to sprint for more than four seconds to reach an all-out exertion level, Coyle said. So would racing up and down stairs or jogging in place.

But the underlying theory of the study remains achievable, he adds. When you find yourself sitting for most of the day, try to rise frequently and move, preferably intensely, as often as possible and for as many seconds as you can manage.

2020 The New York Times Company

Extra protein boosts muscle with resistance-training, but only slightly

Extra protein from food or supplements does lead to increases in strength and muscle, but not as much as some might hope, researchers write in the British Journal of Sports Medicine. 

Presented as an infographic, the results are based on a review of data from 49 randomized controlled trials in 17 countries and more than 1,800 participants.

The upshot: supplementing protein while doing resistance training can increase strength by about 9 percent and add about a pound of muscle. The effect levels off at a certain point, after which extra protein provides no additional benefit.

“Lots of people take protein supplements with the expectation that they are going to gain lots of muscle because of the protein supplement,” said senior study author Stuart Phillips of McMaster University in Ontario, Canada.

“Supplement companies tout huge benefits,” Phillips told Reuters Health by email. “We thought it was time to do some science.”

Phillips and colleagues conducted a systematic review and meta-analysis of research published on the topic of protein supplementation and resistance training, looking at how much extra muscle men and women gained, as well as how much stronger they became.

The studies had to be at least 6 weeks long, include resistance training at least twice a week, and one group had to be given a protein supplement that didn’t have other muscle-building ingredients such as creatine or testosterone-enhancing compounds.

Ten of the studies involved people who were experienced in resistance training and 14 studies had exclusively female participants.

The team found that protein supplementation led to an increase in muscle, but not much. In addition, protein supplements were more effective in people who were already lifting weights and less effective in people over age 60.

The analysis didn’t find any differences between types of protein supplements or a distinction between getting protein from food or from supplements.

When Phillips’ team analyzed the relationship between the amount of muscle gained and total amount of dietary protein consumed, they found that gains leveled off at around 1.6 grams of protein per kilogram of body weight per day, or about 0.7 grams per pound. That is twice the recommended daily amount in most official nutrition guidelines, they note.

“Going to the gym is where most of the benefits come from,” Phillips said.

Current studies are investigating the key amino acids in protein that aid this muscle-building process, particularly leucine, and especially for adults over age 60 who may have muscle and bone loss known as sarcopenia.

“It’s a big deal to have sufficient enough quantities to stimulate muscle growth,” he added.

Future studies will focus on ways to boost muscle mass and the effect of protein supplementation in older adults, including through everyday foods such as milk and meat.

“Older adults experience age-related physiological changes that affect body weight and body composition,” said Li-Qiang Qin of Soochow University’s School of Public Health in Suzhou, China.

Qin, who wasn’t involved in the current review, has studied the effect of milk protein supplementation among older adults taking part in a resistance training program.

“Milk proteins are excellent sources of all the essential amino acids and may represent an ideal protein source to promote muscle anabolism in older adults undergoing resistance training,” Qin said.

source: news.abs-cbn.com

The gym buff's guide to post-workout grooming

Nothing feels quite as good or as satisfying as pulling in a long session at the gym, working out muscles and breaking into a sweat.

It's a great way to detox and destress, as exercise opens up your pores and floods your body with happy hormones, like dopamine and serotonin, which help you feel good. 

And while people typically do not interfere with each other at the gym, hygiene becomes everybody's business when a stink is sensed by all. There's a stark difference between a sexy, musky scent and just plain stink. Guys, don't confuse the two. 

After working out and shaping up, don't forget to wash up – especially if you're heading off to work or meeting other people – as sweat can harbor bacteria that cause body odor. 

If you've already invested time and effort in working out at the gym, you should also invest in a good grooming regimen. It doesn't take much or that long to put together an effective one. 

Here, we give you a run-down of basic grooming essentials for every gym buff. Don't forget to pack these items in your bag:

1. GOODBYE BACTERIA: Antibacterial soap or shower gel

Old sweat and a warm body is a bad combination. The body can become a breeding ground for bacteria, which not only causes body odor but can trigger acne. 

To prevent breakouts, gently and effectively wash off sweat, dead skin cells and sebum on your skin, as well as odor-causing bacteria, with antibacterial soap. Some variants promise to kill 99% of all germs. 

Shower gels are also effective options as these are formulated with moisturizing ingredients that leave your skin feeling smooth. They also come in a variety of refreshing, masculine scents that last all day. 

2. PIT STOP: Antiperspirants 

Contrary to popular belief, sweat is virtually odorless to humans. Rather, it is the rapid growth of bacteria, and the breaking down of sweat by bacteria that cause your body to reek. This is why areas with hair, such as the armpits and groin area, tend to develop odor.

Hair strands prevent the quick evaporation of sweat, making these areas danger zones for stench. While others have taken to shaving and trimming the hair in those areas, a hardworking deodorant also does the trick. 

There are numerous antiperspirants that promise all-day dryness and protection, and they come in a slew of fresh and masculine scents. A note though: it's good to switch up brands every so often, because just like how bacteria can become resistant to antibiotics, your deodorant can become ineffective as your armpits can become resistant to the active ingredients.

3. GREAT HYDRATION: Moisturizer or moisturizing lotion

While deodorants are meant to help keep armpits dry, it doesn’t mean that all your grooming products should be drying. After a good wash-down, rehydrate your skin and prevent it from cracking (which can be painful) with lotion and facial moisturizers. 

It's best to choose products that are packed with skin-loving ingredients that cleanse, refresh, hydrate, and protect skin from UV rays. Another reason to commit to moisturizing: you'll look instantly younger!

4. A MANLY MUSK: Cologne

Of course, head out the door smelling fresher with your preferred cologne. A spritz or two of your signature scent will give you a boost of confidence to power you through your hectic day. Plus, it draws in people, too!

5. MUST-DO FOR YOUR 'DO: Hair Gel

Polish off your post-gym grooming regime with light mousse or hair wax. A little subtle styling of your hair can do a lot to help you look more presentable and put-together. 

Feel like a king by making sure that your crown looks impeccable. 

***
While working out is hard, looking polished and put-together in a jiffy can be as easy as 1, 2, 3!

NOTE: BrandNews articles are promotional features from our sponsors and not news articles from our editorial staff.

source: news.abs-cbn.com

'World's hottest math teacher' draws backlash over workout video

The math teacher whose body and brains made him an Internet sensation may have miscalculated the potential effects of a fitness video he recently posted on social media.

Pietro Boselli has come under fire for using a friend as a workout equipment in a nearly 3-minute clip that he said they made just for fun.

In what looked like a scripted video set on an unnamed island in the country, Boselli talks to the camera and says he was looking for a training tool he can “actually lift repeatedly for exercise.” He settles for a “Filipino man,” whom he calls “ideal.”


Subsequent scenes show Boselli chasing the man around the beach and hoisting him a number of times as if he were weights. He would later clarify to the Telegraph that the man was his friend, Danel.

The image didn’t sit well with many people.

Krishna Omkar, whose reaction to Boselli’s video drew one of the most likes on Facebook, called the clip “outrageous.”

“The Filipino man is referred to by the white man (Pietro Boselli) as ‘that’ and ‘my weight,’ he doesn’t have a name, neither do we see his face clearly, nor do we hear him speak, he is purely an object to be used by the white man and must be approached ‘slowly because he can get scared and start running’ just like a wild animal?” Omkar wrote.

“Yes I do have fun and I have a great sense of humour. That’s what lets me recognize that this is demeaning and derogatory.”

Another commenter, JP Mercado, said the visuals were “problematic.”

“Put differently, while Pietro is fully formed . . . ‘that Filipino man’ remains a caricature who’s poked fun at,” Mercado wrote.

“I don’t know. I mean, I’m all for shenanigans, which I’m a staunch advocate of, but this is just . . . off.”

Some who defended Boselli said they don’t understand how any one would take offense over a video that both Boselli and Danel knowingly agreed to create.

Boselli told the Telegraph he only has respect for Filipinos.

“I am so far removed from racism that I cannot possibly see anything racist about a funny video I have made with my friend Danel (the Filipino man in the video),” he said.

“We all have differences but we are all the same as human beings. I have and always will respect everyone.

“If anyone sees any racism in this video, they probably have racism in their head. I and Danel alike, still think this is light- hearted and funny video.”

source: news.abs-cbn.com

Hip yoga studio offers 'express' program

Want to get a good workout but can't fit it in your tight schedule?

Yoga + Express gives you all the benefits of a full yoga session packed in just one hour instead of the usual 90 minutes.

According to Yoga instructor Missy Castro, Yoga + Express combines movements from different yoga classes into a 60-minute program to maximize time without sacrificing the quality of exercise.

"The workout is like an overall workout for your body so we choose movements that maximize time when you can work out everything," she said.

The studio offers a variety of yoga classes such as Yin Basics, Flow Basics, Hot yoga, Flow yoga and vinyasa-based Hot Flow yoga.

It is also the first yoga studio in the country to use infrared heaters, which Castro says is therapeutic for muscles of the body.

Yoga + Express currently has four branches across the country.

Interested customers can visit studios in Legazpi Village, Makati; McKinley Hill, Taguig; Nuvali, Sta. Rosa, Laguna; and Malate, Manila.

source: www.abs-cbnnews.com

Sexy Coleen Garcia shares secrets to staying fit

MANILA – Want to score a bikini-ready body like Coleen Garcia’s? The “It’s Showtime” host shares some of her secrets to staying fit as she graces the cover of a women’s magazine.

In a behind-the-scenes interview from her cover shoot for Cosmopolitan Philippines, Garcia said she makes an effort to do different exercises every day.

“I try to work out every day whenever I can. Each day is a different workout. There are days when I do purely legs, there are days when I do purely abs, purely arms. But on the days that I don’t get to work out much, I try to squeeze everything in one day,” she said.

“It’s mostly weight training, heavy weights because I enjoy it. I try not to work out on my arms so much because they get big,” she added, laughing. “I don’t want big arms so it’s really mostly toning. Lighter weights for my arms and heavier weights for my legs because that’s what I’m trying to build.”

When asked to talk about her eating habits, Garcia said following a strict diet does not work for her.

“I pretty much eat what I want as long as it’s the right amount. No excessive eating, I just try to hold back a little bit,” she said. “I believe in kind of granting yourself whatever you want as long as you do it with discipline, like you don’t eat too much of it.”

Recalling the time she tried to go on a diet, the “It’s Showtime” host said: “My trainer would give me food, like chicken and everything, and I had to eat it for my protein. So what happens is I end up eating more because apart from that chicken, I would still eat whatever I wanted at the end of the day.”

“So it’s just better to limit yourself. It really helps to know the times when you’re supposed to eat. It’s good to have small, frequent meals every three hours, that’s what my trainer told me. You have to be eating something light every three hours just so your tummy doesn’t get too hungry.”

Early this year, Garcia became a new “fitspiration” for many of her followers on Instagram after she was seen posing in colorful bikinis in Maldives with her boyfriend and fellow “It’s Showtime” host Billy Crawford.

source: www.abs-cbnnews.com

Winter inversion bring bad air to Utah

PROVO, Utah - Marathon runner Ruthie Veater normally trains for her long-distance races outside, but due to the fact that northern Utah has had some of the worst air in the nation this year, she's been keeping her workouts indoors.

"Running outdoors when the air is really bad, it kills me. I feel like I'm suffocating," Veater said.

The cause of the smoggy skies is winter inversions, which is unique to Utah because of the region’s Wasatch Mountains. Inversions take place when a layer of warm air sits between mountain ranges and keeps cold air and pollutants from vehicles and fireplaces from escaping.

"The air is full of contaminants. It's just really dirty," Veater said.

The Salt Lake City area has recently had some of the country's highest air quality index. Earlier this month, the AQI rose to 120, a number that signifies unhealthy conditions for sensitive groups.

"It also affects people that have a lot of health issues, like respiratory distress," said Veater, who has worked as a registered nurse for 35 years.

"When they have lung problems, it's hard for them to breath," she said.

The registered nurse also said that it's not a bad idea for even healthy people to avoid the poor air.

"I would suggest staying indoors when there's an inversion. You don't need to be outdoors. You don't need to be breathing this nasty air," she said.

In an effort to clean up the air, the state has proposed a permanent winter-long ban on wood burning in counties that have the worst problem. For now, though, residents can only hope for relief through Mother Nature.

According to local weather forecasters, the dirty air will remain in Utah until a storm system is strong enough to push it out of the valleys.

Read more from Balitang America

source: www.abs-cbnnews.com

Workouts get smart with tech-personalized routines

NEW YORK -- When 55-year-old Connie Antoniou visits her fitness studio, the leg press knows her name.

"The machines are programmed for my body so they take the guesswork out and I'm not worried I'll injure myself," said Antoniou, an Illinois realtor. "The traditional approach didn't work for me. It just took too long."

An increasing number of gyms are using high-tech exercise equipment that can prompt, respond and adapt to individuals in what fitness experts say may signal a future that frees clients from trying to gauge how fast, how hard or how long to work out.

Now her trainer at The Exercise Coach fitness studio punches a code into the fitness machine, her name pops up on a screen, and a session tailored to her personal goals and strengths begins.

Antoniou said because of the workout she is stronger and has improved her golf game with just two 20 minute sessions per week.

The Exercise Coach, a Chicago-based firm that has 30 franchises nationally, is among the gyms and fitness studios turning to responsive machines to improve workouts.

"The paradigm is shifting to workouts that are briefer, more challenging, more intense, and less frequent," said Bryan Cygan, the founder and chief executive of The Exercise Coach.

He cited research published in the journal "Preventive Medicine" showing virtually all benefits of resistance training are likely to be obtained in two 15- to 20-minute training sessions a week.

"We take individual snapshots of customers and provide exercises that are appropriate to them," he explained. "Then our software makes intelligent recommendations."

The coach-led, circuit-style workouts cost up to $40 each and typically include leg curls, leg presses, multiple upper body exercises, and core work and elliptical trainers.

Ted Vickey, senior consultant on fitness technology for the American Council on Exercise, said the big box gyms are also exploring the benefits of responsive machines.

"The problem is that people aren't exercising, period," said Vickey, who is finishing a Ph.D. on the uses of technology in fitness. "I'm a fan of small steps."

Vickey says wearable trackers are currently the most important fitness devices. He envisions a future in which fitness centers resemble fitness hubs, where clients with stored information can get professional recommendations.

"I like the fact that we can use that tech to make a change , but I want humans to make that change," he said. "I don't want equipment telling me what to do."

source: www.abs-cbnnews.com

Strong is the new sexy in workouts for women

NEW YORK - Women's fitness has come a long way since skinny defined the ideal body and a muscled arm was cause for alarm. Fitness experts say as strong becomes the new sexy the gender divide has narrowed, if not closed.

From resistance training to power workouts such as barbell squats, medicine ball throws and kettlebell swings, a rigorous regime has become more popular with women.

"We want women who want to turn it up a little bit," said Dean Hodgkin, a fitness writer and martial artist who co-authored the book "Better Body Workouts for Women" with fitness consultant and nutritionist Caroline Pearce.

"We specifically included heavy resistance and weight training formats because if women don't train heavy, they'll miss the opportunity to gain strength," said Hodgkin, who is based in Leicestershire, England.

Along with advice on executing workouts from hula hooping to power hopping, the book also dispenses guidance on issues like training before, during and after pregnancy, eating issues and mind games that can undermine progress.

"These are times when women let it all fall apart," he explains. "There's no question that self confidence is more of an issue for girls."

Jessica Matthews, an exercise physiologist with the American Council on Exercise, doubts if a women's fitness book filled with power drills would exist 10 years ago.

"Now you see this all the time," said Matthews, noting women are eager to embrace tough workouts like CrossFit.

Having a well-defined physique, she said, has replaced skinny as an ideal.

"A fellow yoga teacher mentioned to me the other day that she was excited and proud to be able to perform barbell squats (with the barbell positioned across the back of her shoulders) with great form using 225 pounds," Matthews said.

When she started teaching group fitness 14 years ago, it was rare to have a man take a class.

"The shift in the industry is interesting to see," she said. "(Today) there are no specific exercises for men or women. The type of exercise is based on person, not gender. I like to think we've moved on."

Dr. Michele Olson, an expert with the American College of Sports Medicine (ACSM), said women tend to be weaker than men because they are smaller and have less muscle mass.

But given the same strength-developing exercise program, she said, women can become just as strong in the upper body and almost as strong, about 80%, as men in the lower body.

"The principles are the same whether you're a man or woman in terms of how exercise is prescribed and the results that are realized," said Olson, a professor of exercise science at Auburn University in Montgomery, Alabama.

Give men and women the same exercise prescription for cardio fitness and they will improve to the same extent, she said, adding that heart disease is the number one killer for both sexes.

ACSM guidelines call for all adults to engage in cardio exercise at least three to five days a week, along with two to three days of strength training and two-to-three days of flexibility training.

For strength training, Olson said, both men and women should lift weights that are heavy enough to exhaust the exercised muscle in no more than 12 to 15 repetitions.

"This will make you stronger," said Olson. "If you want to add muscle you need to lift heavier weights."

Experts say the fear that women who weight train will suddenly sprout bulging muscles is unfounded.

"Women, and most men, have a terribly hard time bulking up," Olson said.

source: www.abs-cbnnews.com

How to finally start a fitness routine

MANILA, Philippines - January is almost over and you still haven't started on that "Get fit" or "Lose weight" New Year's resolution. Scared of expenses a gym membership might cost you? Don't be. You have a lot of workout venues to choose from but you have to start with allocating a budget for your fitness venture first.

Lara Parpan, editor-in-chief at Women's Health Philippines, shared one should set aside about 5% of your disposable income for a gym membership.

"The 5% is just about gym membership. We're not even talking about the shoes, equipment, the gear you need, and all that," Parpan told ANC's On The Money.

"But I'd like to think that the 5% or any number you put for fitness is not an expense but an investment in your future. I think that's one way that people should look at it," she stressed.

Parpan shared that current gym memberships cost around P3,000 to P10,000 a month. The basic packages already include being able to use all the venue's amenities, unlimited number of sessions and a couple of sessions with a personal trainer.

The rise in the rate comes as one opts to have a personal trainer for each session he visits the gym.

"For those who are starting out, first off, I strongly recommend that they go see a doctor to get a clean bill of health," Parpan said.

A check-up is important to alert the would-be gym rat of any medical issues such as a heart disease before hitting the treadmill or lifting weights, she explained.

"When you get a clean bill of health, you have to find out how much time you want to set aside for fitness. [You have to consider that] if you want to lose weight, you have to go at least three times a week," Parpan said.

And after only being given a go-signal by your doctor and allotting time for your workout, can you shop or try out different gyms before signing up with one.

Parpan pointed out that an important thing in choosing a gym is accessibility. One should find one near his home or his workplace to avoid being discouraged to go to the gym by a long commute or the traffic jam that comes with it.

When you're all set to sign up for a gym, Parpan noted one should not only aim to shed some weight but also get really fit in the process.

"For beginners, I know weight loss is always a number one goal and there's nothing wrong with that. But they should also consider increasing their level of fitness--that means getting the right amount of cardio and weight training involved," Parpan said.

Moreover, she advised gym enthusiasts, especially those who are only starting to work out, to be patient.

"I try to advise people that go to the gym not to expect results right away," Parpan said.

"They should be able to commit themselves to it and they should give it at least a month to three months just to see the results and then get used to it because it's something that takes discipline," she continued.

source: abs-cbnnews.com

Pacquiao, Marquez in chance meeting at track

LAS VEGAS, Nevada -- The weather is chilly in Las Vegas but the Pacquiao-Marquez IV match up is a hot topic in the world’s boxing capital.

Fans came early to the University of Nevada, Las Vegas (UNLV) track to see Manny Pacquiao’s morning workout.



Pacquiao did over 10 laps around the oval, starting steady but finishing fast. His shadow boxing routine also showed incredible hand speed.

But the track scene got more interesting as Juan Manuel Marquez and his team suddenly walked in.

Marquez also did his rounds and continued on to do ladder foot drills for speed and a variety of plyometric exercises.

Pacquiao and Marquez were quite cool about their chance meeting at the track

“Trabaho naman ito, walang personalan... Para sa bansa naman ito,” said the Filipino boxer.

Meanwhile, the Pacman was very relaxed for his grand arrival at the MGM Grand.

The lobby came alive as fans crowded the makeshift ring.




 Marquez was first to make his entrance; his loyal Mexican fans were thrilled.

The crowd got thicker as the Pinoy superstar turned up. Fans crowded and pushed to get their best shots.

Pacquiao smiled and waved thankful for the warm welcome

“So many people calling me asking for tickets...we have no more,” said Top Rank Inc. CEO Bob Arum.

But the day wasn’t over for Pacquiao, who then worked out hard at the Top Rank Gym, practing his angles.

Pacquiao's punches were like a rapid fire machine gun -- non-stop and powerful. He was hitting so hard coach Freddie Roach’s mitts flew out.

Pacquiao and Marquez both plan to be ultra-aggressive, and if the opportunity comes, go for the knockout given their three previous fights.

Fans are anticipating the fourth clash to be the most explosive of them all.

source: abs-cbnnews.com