shock the body again

I decided to do exercise everyday.

AGAIN

I want to start again. I am going to spin for 1 hour today.

An Easy Drill To Instantly Improve Your Fitness by Jason Stanley

Last night I was reading an article in BLACK BELT magazine about Elisa Au. If you're unfamiliar with Elisa, she is 3 times World Karate Federation (WKF) kumite champion... not a bad accomplishment considering she's only in her mid twenties.

Anyhow, I saw Elisa fight in Vegas a few years ago where she won the US Open in both kata and kumite... she's quite an amazing athlete. According to BLACK BELT magazine she trains 3 hours per day of which 90 minutes are dedicated to fitness drills. She works a lot on explosive movement to help create strong leg muscles which obviously plays a HUGE part in her success.

Now of course you've heard of the regular "knee jump" where you tuck jump high and tuck your legs to your chest, right? Elisa does 3 sets of 10 with emphasis on making the next jump as SOON as she lands. That's right, there is no "down time" just immediate springing into the next jump as she lands from the previous jump. This is a classic plyometric-type of exercise...

An interesting alternative to the regular knee jump that she describes, is to tuck your legs BEHIND you as you spring into the air. Jump by arching your back and as you throw your shoulders and arms behind think about tucking your legs up so that your heels hit your backside. Again the aim is to have zero downtime and propel yourself high into the air immediately as you land. Do 3 sets of 10 with 20 seconds rest between each!

These are just some of the exercises that you can do at home or in the dojo to increase your fitness level and build strong leg muscles that will serve you in your karate endeavors. Try it right now and see how you feel... I'm sure you'll feel the immediate benefit of this type of training.

FAT LOSS BASICS - by Anthony Ellis

Believe it or not, losing a little or a lot of fat involves pretty
much the same concept - consistent dieting coupled with
cardiovascular exercise and weight training. This is how the
professionals do it, and it works.

Many of you may be hesitant to start a weight training program, but
the benefits far outweigh any reservation you may have. Weight
training enhances your fat loss by increasing your muscle mass and
more muscle means more calories burned (faster metabolism). It also
it gives your skin a more tone, tight appearance, lowers your blood
pressure, strengthens your bones, improves your agility, increases
your flexibility, strengthens your immune system and gives you more
energy and a brighter outlook on life.

If you have a high level of bodyfat, or you have never been able to
successfully lose fat, you should consider trying a program that
not only focuses on dieting, but also includes adequate
cardiovascular activity and weight training.

If you are already very muscular, and you just want lose a little
bodyfat, then a fatloss program that includes regular
cardiovascular activity and weight training is perfect for you. The
best way to get ripped and maintain as much muscle as you can is to
diet slowly. The truth is, when you are on a low calorie diet, your
body prefers to use muscle tissue for fuel rather than excess body
fat. So, the slower you lose weight, the more likely you are losing
fat and not muscle.

Ideally, you should aim to lose no more than 1lb - 1.5 lbs per week
that's it. If you are obese, then you should try to lose no more
than 1% of your bodyweight per week. Any more than that and you are
sacrificing muscle.

Women do tend to lose fat at a slower rate than men, but don't let
this discourage you. Women simply store fat more efficiently than
men because it is needed during and after pregnancy. As your body
fat levels drop, you will notice that the fat loss comes off in
reverse of how it was put on. So, the most recent fat gains will
come off first, while the old fat that has been there for a while
will take the longest to lose.

The most difficult fat to lose usually centers around the waist,
belly and lower back areas for men, and the upper thigh and
buttocks, area for women. The fat in these areas are the most
difficult to totally get rid of. These areas are comprised of
mostly brown adipose tissue (fat). This type of fat is difficult to
lose because the low blood flow in these areas hinder the fat
mobilization. So, if the fat can't be moved into the bloodstream to
be used as fuel, those love handles will never go away.

That's why thermogenic agents like ephedrine and blood thinning
supplements like aspirin help to improve fat loss - they increase
circulation into these hard to reach areas and mobilize the
stubborn fat.

Remember that you cannot spot reduce! What I mean by this is that
you can't pick and choose the areas that you would like to lose the
fat and do exercises that work those areas expecting the fat to
just magically disappear in those areas. Your body does not work
that way. The only way to decrease the amount of fat in certain key
areas is by lowering your total body fat levels. As you lose fat,
it will come off all over your body, not just in specific areas.

If you follow a complete diet and weight training program for at
least 12 weeks, you will begin to see dramatic changes occurring
with your body, and I'm not just talking about the obvious physical
changes, I'm also talking about the psychological and physiological
changes. You can expect lower body fat (of course), increased
muscle mass, increased metabolism, increased sense of well-being,
more energy, lower bad cholesterol level, increased good
cholesterol level, decreased risk of heart disease, deeper more
restful sleep and most important, increased self-confidence.

To be successful, your fatloss program should include the
following:

* A calorie restrictive diet, which requires you to eat no less
than 10x and no more than 15x

* Regular cardiovascular activity for at least 30-45 minutes 3-4
times per week. Some recommend a moderate pace while other
recommend a vigorous pace -- it doesn't really matter as long as
you are exercising.

* Weight training.

* Supplementing your diet with vitamins, minerals and amino acids.
Vitamin C, L-glutamine, and a good multi vitamin are the bare
essentials.

* Adequate dietary fat, including high amounts of Essential Fatty
Acids (Omega-6 and Omega-3).


Finally, make sure that the program you decide on is compatible
with your lifestyle and schedule. You can have the greatest program
in the world, but if you cannot implement it then it is worthless.
There are thousands of fatloss diets and workouts that will work,
but the hard part is finding one that works for you and the
specifics of your diet and schedule restraints.


************************

A WORD ON CONSISTENCY

Ok, so you want the secret to fat loss? Well, here it is:
CONSISTENCY. You can have the best diet, the best training
schedule, join the best gym that has the best equipment, but
without consistency it's all worthless.

Over the past two years, I've talked to hundreds of people who have
successfully transformed their physique. Though most of them
trained in totally different ways, there was one common denominator
that appeared throughout each success story: Day in and day out,
they followed their pre-determined plan, consistently without fail.
There are many paths to your goal but you will never reach it
unless you consistently put one foot in front of the other. You
must find the determination and drive within yourself to see this
through. If not now, then when?

In the grand scheme of your life, can you afford a slight
inconvenience to create a fantastic physique -- or will you
continue to be an 'Average Joe' for 80 more years! Which sounds
more inconvenient to you?

I can see it's easy to make excuses, after all, I used to do the
same thing. Don't get caught up in this. The truth is, the hardest
part any training routine is getting started. You've got to break
your old habits and make new paths for yourself. If I can do this,
anyone can. The only thing that separates me from most other
people, is the fact that once I decide on a goal, I will not stop
until I reach it. It's that simple.

Gaining muscle or losing fat, like anything in life, is a simple
matter of staying focused and being consistent. Fortunately, it's
never too late to get started, and you will thank yourself a few
months down the road. Remember that saying, 'Do what you've always
done, and you will get what you've always gotten'. Now, read it
again.


Question
**************

Q: I am slightly overweight female who has a good amount of
cellulite on my upper legs and rear. Is it possible to get rid of
this?


A: For women, lower body fat and cellulite are very common
problems. Unfortunately, it is an area in which the fat stored
there has very little circulation. In other words, the lack of
blood vessel activity in those areas make it very difficult for the
body to move that fat into the bloodstream where it can be used as
fuel by the body. The only non-surgical way to remove the cellulite
is to simply go on a long-term fatloss program. To begin to see a
reduction in these areas, you will have to get your bodyfat levels
down to around 16-18%.

Men have a similar common fat storage area around their stomach and
waist.

Sincerely,

Anthony Ellis

Fundamentals of lifting weights to lose fat: Answers to frequently asked questions Part 2 (by Tom Venuto)

FAQ #3: Do I have to join a gym or health club?

You can train anywhere you want. The major benefit of home training is convenience. If the time saving and convenience benefits of training at home help you stick to your training program better, then by all means, work out at home. However, the more advanced you become, the more you’ll benefit from joining a health club. As a gym owner and manager, I admit I’m showing my bias by saying everyone should eventually join a gym, but in a well-equipped club, the exercise possibilities are endless, the atmosphere is motivational and people are there to help you.

I started working out in my parent’s garage at the age of 14 with nothing more than a barbell set, some dumbbells, an adjustable Joe Weider Bench, with a leg curl/leg extension attachment, a squat rack and an Arnold Schwarzenegger book to guide me. I worked out in that garage for the first six months, then I joined a gym and have been training in a well-equipped gym ever since.

If you decide to train at home, basic free weights are all you need to get started. You can perform hundreds, even thousands of exercises with nothing more than dumbbells. If you also get yourself a bench and barbell set and you clear out a little corner in your favorite room, you're ready to roll! If you want to get really fancy about your home gym set-up, the next pieces of equipment you want are (1) a cable-pulley machine with a low and high pulley, and (2) an adjustable squat rack or power rack.

FAQ #4: What if I don’t want to get “bulky” or look like a bodybuilder?

Judging by how often I hear concerns about getting “too big,” it’s obvious that many people think building muscle mass is easy. Believe me, gaining muscle is far from easy. It’s a long, difficult process for everyone except the most genetically gifted. It’s even more difficult for women, who have less of the muscle-building hormone, testosterone. Despite my reassurance, almost 100% of the women I’ve coached (and some of the men) have still been worried about getting big “bulky” muscles. If this is a concern for you, let me put you at ease…

This fear of “getting too big” usually comes from seeing pictures of professional bodybuilders in the magazines. Almost 100% of professional bodybuilders take steroids and other anabolic drugs to get abnormally large muscle mass. If you’ve ever seen pictures of female bodybuilders with massive, masculine-looking muscles (and faces), the odds are good that they were using steroids, male hormones, or other muscle enhancing drugs.

Unless you’re a “genetic freak” with a high mesomorph component, you’re not going to get too big from weight training. You’re also not going to wake up one morning and notice that you’ve sprouted massive bulk overnight. The process takes place slowly, and you’re totally in control of how you want your body to look. If you ever reach the point where you have all the muscle you want, it’s very easy to change your training and nutrition to maintenance.

FAQ #5: What if I stop lifting – won’t the muscle turn to fat?

If you stop lifting, your muscles will shrink - partially or completely - back to their original size, but they will not turn into fat. Muscle can shrink (atrophy), but it can’t change into fat because fat and muscle are two completely different types of tissue. If your muscles shrink from disuse and your body fat increases from eating too much, it can appear as if the muscles have “turned to fat.”

Elite collegiate and professional athletes often practice, train and compete for hours every day, burning staggering amounts of calories. When their athletic career ends, their activity levels drop drastically. If they continue to eat the same amount of food they did while they were in heavy training, they instantly have a huge calorie surplus. The result is dramatic and rapid fat gain, which often leads unknowing observers to assume that the formerly muscular athlete “turned to fat” when they stopped working out.

The goal of the BFFM (Burn the Fat Feed the Muscle) program is to help you develop a long-term perspective and new lifestyle habits, not to look at any changes you make as temporary. When you start the BFFM program, you’re not making a commitment to exercise for 12 weeks or even 12 months, you’re making the commitment for life. Don’t EVER plan on stopping your weight training and you’ll never have to worry about shrinking muscles and increasing body fat.

If your activity level ever does drop dramatically because of an injury or other reasons beyond your control, you must re-calculate your calories according to your new activity level and adjust your food intake.

Fundamentals of lifting weights to lose fat: Answers to frequently asked questions Part 1(by Tom Venuto)

FAQ #1: Shouldn’t I lose all the fat first, then start weight training later?

No, no, no, no, no!!!!! This has already been discussed, but it bears repeating over and over: If you diet without weight training, you’re almost always going to lose muscle. If you lose muscle, your resting metabolic rate will decrease. If your resting metabolic rate decreases, you burn fewer calories. If you burn fewer calories, you lose less fat and eventually plateau.

FAQ #2: What if I don’t have time to do cardio and lift weights? Can I just do cardio?

If you’re expecting me to give you some secret abbreviated routine, like “12 minutes a day to a better body,” or some nonsense like what you read in the magazine ads these days, you’ve come to the wrong place. It’s time for someone to cut through the crap and tell the truth about how much effort it takes to develop a great physique. What most people want to hear is that you don’t have to work hard; all you need is XYZ diet, pill, machine, routine or some other magic formula. What you need to hear is that there’s a substantial time and effort commitment that must be made if you want a better body. To think otherwise is delusion or gullibility. If you’re a recreational lifter looking to lose a few pounds and “firm up”, your time commitment for weight training might be as little as three days a week for thirty minutes a session. If you’re aspiring to become a bodybuilder or fitness competitor, or just look like one, the time commitment will be substantially more. You don’t get a body like Miss Fitness Olympia, Monica Brant, or Team Universe bodybuilding champion Skip Lacour from just “minutes a day” in the gym. Physiques of that caliber come from many hours spent in the gym – sometimes even two training sessions a day before competitions. “I don’t have time” is the #1 reason people have for why they can’t fit everything in, but it’s not a valid reason at all. It’s an excuse made by lazy people. We all have the same 168 hours a week. We’re all busy. But some people get in shape and some people don’t. Why? Is it luck? Is it genetics? Of course not! People who successfully get lean and muscular –and stay that way – have made training a priority in their life. They MAKE time, even if that means setting the alarm an hour earlier every day or giving up an hour of television. Successful people use every hour wisely and never fritter their time away on unproductive and meaningless activities. The truth is that you will always make time for whatever is most important to you in your life. If it’s important for you to spend three hours at the bars every night, you’ll make the time. If watching a TV show every night is important to you, you’ll make the time. If reading a book a week is important to you, you’ll make the time. If playing a game of hoops twice a week is important to you, you’ll make the time. If being with a loved one is important to you, you’ll make the time. And if your health and appearance are important to you, you’ll make the time. You have to make training a top priority in your life. You’re being honest with yourself if you say, “Training isn’t that important to me,” or “I’m not motivated right now,” or “ I choose not to spend that much time training,” but you can NEVER honestly say, “I don’t have time,” because that’s never a valid reason for missing workouts. The average person in the United States watches FIVE HOURS of TV per day! And yet those same people still use “no time’ as their number one excuse for why they don’t work out. Many of my coaching protégés get up at four or five in the morning because it’s the only time they can possibly train. The rest of their day is full with work and/or family commitments. You’ll never “find” the time; you must “make” the time even if that means sacrificing in other areas.

the day of begining

this is my first day of doing diet seriously.

workout:

60 min cardio exercise (treadmills and etc)