Choosing a Martial Art

March 8, 2013 by  
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English: A match between Brazilian Jiu-Jitsu b...

A match between Brazilian Jiu-Jitsu blackbelts Gabriel Vella and Romulo Barral at the 2009 World Jiu-Jitsu Championships. (Photo credit: Wikipedia)

I never could get into gym life. I knew weightlifting and aerobic training improved my strength and stamina, but I never found either particularly motivating — a death sentence for any exercise regime. Don’t get me wrong: weight training and aerobic gym classes are excellent exercise; they just didn’t work for me personally.

My training motivation comes less from seeing improvements in my health and more from learning a new skill. So martial arts were a much better choice for me. I found I enjoyed the traditional structure and ritual of the karate dojo, and the belt system provided a built-in goal setting system. Besides, after a few months training I got to play with tonfa, Bo sticks and other weaponry, which impressed the hell out of my inner child.

Like other exercise programs, martial arts aren’t one-size-fits-all. Fortunately, dojos and donjons are easy to find across the country, whether you live in Los Angeles, California, or are staying in one of the Dover, Delaware hotels. Below are some of the more commonly taught martial arts, each with its own benefits and philosophy.

Aikido

Aikido forgoes attack, focusing solely on defense. The art relies on transforming your attacker’s motion and movements into controlling counter-techniques. Attacks are taught only as a means to practice defense.

Jiu-Jitsu

Another Japanese art, Jiu-Jitsu is a grappling art focusing on throws, holds and ground fighting. A subset of Jiu-Jitsu, Brazilian Jiu-Jitsu is very popular, and teaches tactics where a smaller person can defeat a larger, stronger individual by taking the fight to the ground, using choke holds and joint locks to control the opponent.

Judo

Judo evolved from Jiu-Jitsu. Also a grappling art, judo has become a popular Olympic sport, and emphasizes immobilizing and subduing an opponent without causing significant damage.

Taekwondo

A Korean art, taekwondo emphasizes the use of kicks, capitalizing on the greater reach and strength legs have over arms. Sparring and competition are important aspects of the art, with safety gear worn for protection.

Karate

While most people think of karate as Japanese, the art developed in the islands of Okinawa. Practice includes set forms (kata), prearranged drills and sparring. Karate dojos may include instruction in traditional Okinawa weapons such as the sai and tonfa.

Kung Fu

Kung fu, more correctly known as wushu, describes a wide range of fighting styles from China. Popularized in the west by Bruce Lee, kung fu schools vary widely in their philosophy, training focus and forms. Some styles mimic graceful animal behavior, some on external strength, and other on cultivating internal “qi,” or inner energy. If you’re a fan of weapons training, kung fu offers a broad range of weapons, from long swords to three-sectioned staffs.

Muay Tai

Muay Tai is a Thai art known for vicious elbow and knee strikes from close quarters and clinches. Full-contact Muay Tai is a powerful fighting style with connections to Chinese and India martial arts. The art places great emphasis on conditioning and strength.

Mixed Martial Arts

Mixed martial arts (MMA) are full contact schools, which borrow striking and grappling techniques from many different schools.  Some purists deny MMA qualifies as a martial art, but the fighting style is often brutally effective.

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The Best Ways to Prep for a Strengthening Program

March 7, 2013 by  
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Gym Free-weights Area Category:Gyms_and_Health...

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You’ve heard that it’s wise to get a physical before starting any kind of new workout regimen. That’s true, but do you know why? In addition to checking to see if you’re fit enough for a particular program, you can also uncover some hidden health issues. I recently got back into Mixed Martial Arts, and my physical revealed a problem that was easy to fix.

My iron levels were shockingly low. That was hurting my endurance, seriously increasing fatigue and caused issues with building muscle. Of course, upping iron levels is relatively easy with a change in diet and supplements. However, skipping that physical would have caused a lot of frustration and plateaus that were completely unnecessary.

Tackle Your Diet First

Depending on your goals, you’re going to have to change your diet. If you solely want to build bulk, there’s a good chance you’ll need to increase your protein and the number of meals you eat per day. It might sound like eating more protein is easy, but that’s not necessarily true. A rough estimate of how many grams of protein you need is three-quarters of your body weight (or between half and three-quarters for women).

A man who weighs 180 pounds needs about 135 grams of protein a day when on a bodybuilding regimen. Similarly, a 180 pound woman would need at least 90 grams. That’s a lot of protein, and eating it all in meats isn’t necessarily healthy. Always work with a nutritionist if you’re a newbie to eating for bulk. This can drastically reduce risks and help you quickly get on track.

Less is More

If you think you’ll get bigger the more time you’re in the gym, think again. I know exactly how you feel. You might think the whole “working out too much” thing is only an issue for seriously athletes. However, when it comes to building bulk, the majority of your success happens outside the gym when your muscles are repairing.

The Colorado Experiment is proof that you don’t need to work out a lot to gain muscle. While this experiment dealt with a former bodybuilder who was, for lack of a better phrase, a genetic freak, the facts are still there. He only lifted for 30 minutes per day a few days a week and packed on 60 pounds of muscle in one month. If you don’t allow your muscles to repair, they won’t get any bigger.

Diversify Yourself

Your body gets used to routines, so don’t stick with a lifting program for more than three months. You might feel like avoiding cardio all together, but that’s not always smart. At the very least, opt for a 10-minute warm-up before lifting. Diversify these warm-ups with running, walking at an incline, stairs or the elliptical.

Most importantly, make sure you enjoy what you’re doing. If you dread going to the gym, you’re likely going to fail. Whether you’re a Harrisburg wrongful death attorney or a florist, you still have other things going on in your life. A strengthening regimen should fit into your life, not overpower it.

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TMW: Back and Biceps Day

Bulking and Cutting Tips

February 20, 2012 by  
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My Weight Loss and Beachbody Story

January 28, 2012 by  
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Boot Camp Tabata Cardio

How I’m Keeping Off Over 150 Pounds! My Top Weight Loss and Diet Tips!

How To Build Muscle Fast

January 14, 2012 by  
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Weight Loss Programs For Women

Scott Norton Inspirational Video

January 12, 2012 by  
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Taylor Time – 5 tips to get the most out of your workout

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“Taylor Time” www.Taylorbaldwin.com Fight holiday weight gain with these “Taylor Time” tips – Now that’s something to be thankful for!

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Core Golf Strength Pt.1 – Leg Bridge – Golf Fitness Tips

January 2, 2012 by  
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Core Golf Strength series with leg bridge is one of the best golf fitness tips.World’s Best Golf Wellness! Dr. Bob Donatelli has trained many golf tour professionals including Fred Funk and Natalie Gulbis. He has worked for many years in the PGA Tour Fitness and Injury Recovery Trailers working many of the Tour Players you see on TV. He is GolfersMD.com Physical Therapy and Performance Expert and will share with you his research based knowledge on how to play injury free and your best golf. This video is about core strengthening.

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Surprising Foods and Tips to Lose Ab Fat (Women PART 1)

January 1, 2012 by  
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PART 2: www.youtube.com Check out also Hidden Dangers of Your Excess Abdominal Fat: www.excess-ab-fat.blogspot.com

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Fitness Tips with Chrissy: The Human Trainer Demo

January 1, 2012 by  
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Take your workouts anywhere with the Human Trainer. Order yours at: www.shareasale.com

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Surprising Foods and Tips to Lose Ab Fat (Men PART 1)

January 1, 2012 by  
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PART 2: www.youtube.com Check out also Hidden Dangers of Your Excess Abdominal Fat: www.excess-ab-fat.blogspot.com

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Rockstar Health & Fitness – Episode 7 ft. Kim Glass

December 28, 2011 by  
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Skee.TV presents Rockstar Health & Fitness, a new original Web series hosted by music industry executive & KIIS-FM yoga instructor Lori Rischer. Rockstar H&F features celebrities sharing their health, diet, and fitness tips. In this episode Kim Glass shares some tips on how she’s preparing for the 2012 Olympics and shows us her recipe for her favorite “on the go” snack. The 9-episode Rockstar season’s all-star line up includes Kim Glass, Lala Romero, OneRepublic, Patrick Stump, Austin Brown among, others. Check out next week’s episode featuring OneRebublic’s Zach Filkins Created by Lori Rischer and Sera Roadnight. Produced By Skee.TV.

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HOT! Butt Legs and Core Exercise from Home

December 27, 2011 by  
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Start with 20 reps then build up to 30, then 40, etc. Keep that core tigh and be sure to press off your heels so you can feel your butt working. See more www.BikiniModelFitness.com. Music by Kevin Macleod

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Daily Fitness Minute … Plank Roll For The Core

December 26, 2011 by  
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Quick and simple daily fitness tips in about a minute. Try a new exercise each day and never get bored! This video will work your abs, arms, shoulders and lower back Enjoy! Be sure to subscribe so you don’t miss any videos!

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Big Arm Exercises- Biceps and Tips for Big Arm- Biceps workout

December 25, 2011 by  
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Big Arm Exercises- Biceps and Tips for Big Arm Big Arm and Biceps Workout The best biceps workout for big arms. Vic give you an incredible arm workout and shows you how to get an in credible peak on your biceps. Victor Costa give an incredible “how to” on how to not only grow your arms, but help you get a peak on your biceps. Victor Costa is considered to be one of the Best Trainers in the World. He has been featured in many magazines and articles. His training is very unique and he believes that less is more. Natural bodybuilding is his passion and he can help you get in the best shape of your life. Visit his site at vicsnatural.com and become a member of his Facebook community- updates – encouragement and incredible bodybuilding tips. http articles to enjoy www.myfitnessstudio.co.uk

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Fitness – Hot Body Workout

December 24, 2011 by  
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To follow all of Zuzana’s daily home workouts visit her fitness blog: www.BodyRock.Tv

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NOTE: The contents in this blog are for informational purposes only, and should not be construed as medical advice, diagnosis, treatment or a substitute for professional care. Always seek the advice of your physician or other qualified health professional before making changes to any existing treatment or program. Some of the information presented in this blog may already be out of date.