Lions' Amon-Ra St. Brown is all about brotherly love -- tough brotherly love, that is.

Right now, some of the biggest names in boxing are YouTubers – and they’re opening up the sport to new audiences like never before. More young people than ever are getting interested into the sport though non-traditional avenues, and they’re getting inspired by the likes of Logan Paul and KSI, who takes on Tommy Fury this weekend. But what are the best things to do if you’re wanting to get involved and give boxing a go yourself? Well, we got an expert opinion. Kingsley Walker is a former boxer and the owner of Mamba Gym group and he’s seen more people than ever before coming into the gym. While he admits he believes the phenomenon of YouTube boxing is doing more harm than good at the very top level, the benefits at grass roots level are very clear indeed. We spoke to Kingsley and asked his expert advice on the five steps people should take if they’re looking to get involved in the sport for themselves for the first time. Join your local boxing club If there was one piece of advice for people inspired to pick up boxing, it was to seek out their local boxing club. It sounds simple enough, but the importance of specialist coaching in what is a growing industry can’t be understated. “The best route for them is to look up their local boxing club,” Kingsley said. “Our sport has been growing and growing since the 2012 Olympics. We've had a lot of funding put our way. And that's just great, especially when it comes to female boxing as well which is massive. “Pretty much every town in the country has an amateur boxing club. From a safety perspective, I would go down that route as well, because all England Boxing Clubs have to be DBS checked and have the right safeguarding and licences… Go down for a trial session, most of them do your first session free.” Avoid sparring without expert supervision It’s tempting to get a pair of gloves on and get going straight away, but Kingsley stressed just how important it was to spar while under expert supervision. When asked what to definitely avoid, he replied: “To spar without proper coaches and people overseeing it”. Speaking about the dangers of doing so without , he said that it can result in “people just getting absolutely knocked out” and added that it “looks so bad on the sport”. Come into the sport with the right attitude If there’s anything people know about boxing training from the outset, it’s how hard it is. The sport is not meant to be easy, after all, and Kingsley stressed that people coming to it for the first time should have the right attitude – and never assume it’s going to be easy just because they’ve seen their favourite YouTubers give it a go. Describing newcomers as a “blank state”, he said that in his experience they often “don't realise how tough the sport is until they actually start training.” “They think it's easy. And that changes quite quickly,” he added. Don’t be intimidated Sure, it’s not easy – but people shouldn’t be intimidated when it comes to getting involved either. “The whole point of amateur boxing is to get as many youngsters involved in the gym as possible and get them on the right path” Kingsley told us, referencing how gyms had changed over the years. “The old style of boxing clubs being rough, intimidating places just doesn't work anymore because there are so many options. He added: “We spend a bit of money on making our gyms look nice and welcoming because we want as many people in there as possible. Places have got to move in the times. Otherwise, they'll find people will just go elsewhere.” Boxing clubs are for everyone, so don't be afraid to get involved. Once you’ve found your feet, try Tabata workouts There are plenty of athletes out there who’ll tell you boxing training is the hardest in the world – and Tabata is the thing that’ll get you in the best shape for it, according to Kingsley. But what exactly is it? Essentially, it’s intense interval training which will prepare your body for the experiences of sparring in a competitive environment. The exercise was founded by Japanese scientist Izumi Tabata in the late '90s, and it’s a form of high-intensity interval training (HIIT). “It’s the sort of training that can best replicate what it’s like competing, because you're getting you balance the intensity with rest,” he said. Explaining what the workouts involve, kingley explained that it involves short blasts of around 20 seconds, before resetting for 20 seconds, then going again. As an initial kickstarted, Tabatas are the way to go. Once people start getting more serious, that’s when the other endurance training starts. “Once you start competing and training you can start doing the running,” Kingsley said. Sign up for our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings

PHILADELPHIA (AP) — Rookie Colton Cowser hit a tiebreaking double in the ninth inning after helping to throw out the potential go-ahead run in the eighth, lifting the surging Baltimore Orioles to a 3-2 victory over the Philadelphia Phillies on Tuesday night.

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Rob Edwards admits Luton must quickly improve after their Premier League debut ended in a thumping 4-1 defeat at Brighton. Just nine years on from being a non-league side, the newly-promoted Hatters were taught a punishing lesson on their first return to top-flight action since relegation from the old First Division in 1992. Carlton Morris’ 81st-minute penalty gave Town hope of snatching something at the Amex Stadium after Joao Pedro’s spot-kick added to Solly March’s first-half header. But, despite some encouraging signs, they were second best on the south coast and ultimately suffered a resounding loss following late finishes from Seagulls substitutes Simon Adingra and Evan Ferguson. “We have to do it our way,” said manager Edwards. “We have got a plan, we’ve had that over the last decade or so and had a lot of success. “We’re now going into what’s probably going to be the biggest challenge the club’s had. We know the scale of the challenge. We’re going to have some tough days. “I don’t want anyone to be happy about losing football matches – we’re certainly not. “I was pleased with stuff I saw today. I know we’re going to get better. But we’ve got to get better quickly.” March nodded the hosts ahead nine minutes before the break before Brighton’s £30million record signing Pedro slotted home from 12 yards, having been brought down by Luton captain Tom Lockyer. Morris’ successful spot-kick, after Jacob Brown’s cross struck the elbow of Lewis Dunk, looked to have set up a tense finale. But an inexplicable error from Pelly Ruddock Mpanzu allowed Albion debutant Adingra to swiftly restore the hosts’ two-goal advantage before fellow substitute Ferguson added another deep into stoppage time. Edwards, who felt both penalty decisions were “harsh”, was left to rue his side’s mistakes. “I thought we were right in the game at 1-0 and at 2-1 but we shot ourselves in the foot,” he said. “We made a couple of clear errors in the build up to the third goal and we got punished and at this level you do get punished. “It shows the ruthless nature of the league.” Brighton set aside Moises Caicedo’s ongoing transfer saga to launch their first campaign to feature European football in commanding fashion. Build up to the contest was dominated by news of Albion accepting a British record transfer fee of around £111million from Liverpool for the absent Ecuador midfielder amid reports he would prefer to join Chelsea. Seagulls boss Roberto De Zerbi, who handed debuts to James Milner and Mahmoud Dahoud, in addition to goalscorers Pedro and Adingra, also lost Alexis Mac Allister to Liverpool during the summer, while Levi Colwill returned to parent club Chelsea. The Italian warned it will take his team time to hit the heights of last season, which brought a club-record sixth-placed finish, and does not view Dahoud as a direct replacement for Caicedo. “Dahoud is a great player for us because he’s specific for our idea of football, for our style of play,” he said. “But we lost different characteristics because Dahoud is different from Moises Caicedo. “We played well, not one of the best games in my time, but we need much time to reach the same level, the same quality of play of last season. “We won a very tough game. I’m really pleased.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Rangers boss Michael Beale pleased to end ‘rough week’ on high note with big win Tom Pidcock wins mountain bike cross-country at World Championships Sean Dyche bemoans Everton’s lack of cutting edge in defeat to Fulham

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