Forget being the toughest guy on the planet. It's pretty easy for



martial artists to adopt complacency and begin to rest on their laurels.

Not you? Well, if the circumference of your waist is large enough to hide

the knot of your black belt, this article may be for you. Even if you are

in top condition, read on if you want to look lean and feel your best as a

combat warrior. I'll make it real easy for you. I promise you won't have

to execute ten thousand kicks or hold a sword over your head while standing

on broken glass. Lets face it; you'll never stick to your work out plan if

it reminds you of torture. So, instead, I'll give you eight simple

instructions designed to maximize your combat performance while maintaining

good health and longevity. I've managed to remain fit after three decades

in the martial arts and you can do the same.

Tip. #1

Warm up with slow motion exercise and speed up gradually as you loosen

up. This process has become more important as I've gotten older. Before

and after an exercise session, you should perform a general stretch routine

to help break up adhesions and feed the muscles with blood to help speed

recovery. The combination of flexibility and strength together will make a

significant difference in effecting your technical performance. As strength

training builds muscle it limits the overall range of motion. Stretching

can counter this effect by limbering up muscles as they become larger.

Tip. #2

It may be necessary to reshape your attitude and perspective. In our

cravings for perfection, we sometimes place a heavy emphasis on rank,

titles, or goals that don't necessarily relate to meaningful life-goals.

Aim higher at achieving a sense of over-all health and self esteem in

addition to competitive rigors. It's easy to avoid what is necessary to

take care of yourself and to take short cuts. Martial arts are a

discipline, which should compliment your lifestyle of fitness and long life.

Instead of rationalizing your un-healthy choices or using past

accomplishments as an excuse for not making the effort, take responsibility

for yourself. In other words, exercise accountability.

Tip. #3

Martial arts are generally not the most efficient aerobic activity.

This is primarily because as you get better at it, you learn to pace

yourself during the execution of moves.

Stacked against other aerobic exercises, martial arts activity scores low

because the practitioner is usually not in constant motion. So, change that

by engaging in non-stop aerobic exercise for 30 minutes at least three times

a week. Your heart will love you. To avoid boredom and gain maximum

calorie burning, try to diversify your sessions every week or two. In

violent conditions, normal breathing is altered which can adversely affect

your performance. Good conditioning is not only beneficial for your

physical well-being, but also reduces panic, distress, and anxiety.

Tip. #4

I know it may be hard for all you young readers to believe, but in my

day it was frowned upon by masters to combine weight training with martial

arts. The 60's and 70's are behind us now and well-researched weight

training has become an important tool for thousands of world-class athletes.

Remember, exercise increases physical reserve. You may need to call upon

that reserve in a life-threatening encounter. Conduct intense weight

training exercises such as the barbell curl, tricep extension, bench press,

etc., for 30 minutes to an hour, two or three times a week. Consider

exercises that target the internal and external obliques such as torso

twists and weighted crunches. It's these abdominal muscles that help you

change direction quickly during grappling, increase kicking power, and help

absorb the impact of a blow. When you lift weights, you tear myofibrils,

the tiny sinews of tissue that make up the muscles. It takes a couple of

days for muscles to repair themselves and it's during that period that you

actually become stronger. You don't have to be a mad man when you work out,

just remember to work furiously with little rest between exercises while

conducting each move with precision and good technique. Gym's are great,

but make sure to develop routines that provide a workout without specialized

equipment so that you can remain fit when your on the road or can't make it

to a facility. Push-ups, crunches, and chair dips are high on the list.

Tip. #5

Every martial artist knows that practice makes perfect. Depending on

your goals, the trick to performing well as a technician is to retain

worthwhile combat strategies via repetitive practice until they become

natural instinctive reactions. In English; good technique + practice,

practice, practice = skill. The benefits of being well rounded and active

are going to contribute to your overall fitness but won't be enough to keep

the fat off. It's true; physique does not make a good martial artist. That

's why we see so many porky masters who are pretty tough. However, if you

want peak performance you'll need to take off excess flab. Reducing weight

is by far the easy phase in weight control. Eat less, exercise more, and

wallah! However, maintaining ones target weight is the tough phase. This

is achieved with a sustained life style program. Once this is established,

you'll wonder what life was like without it. More muscle and less flab will

translate into improved fighting prowess, a better instructor image, and a

happier you.

Tip #6

The accepted regimen these days is to eat a fist full of food, six

times a day. That is, a chicken breast, yogurt, or whatever, in portions

about the size of that lethal knuckle sandwich of yours. For each body

pound, consume approximately ten calories, one gram of protein, one gram of

carbohydrates, and at least .6 oz of water. In all, you'll be eating six

small meals that contain about 200 - 400 calories each depending on your

weight and drinking lots of water (almost a gallon). Of course, restrict

your fat intake and remember your multivitamin just in case your diet doesn'

t give you what you need. You may not feel any different taking a

multivitamin but believe me; your body will make good use of it. I focus on

taking my carbs in the morning when I need the energy. My protein is

consumed after workouts, and I avoid eating late at night.

Tip #7

Relaxation is the key to optimum performance in martial arts. Rest and

work compliment each other. Do yourself and your body a favor and rest.

You need the down time for peace of mind and your muscles need time to grow

and recover between workouts.

Tip #8

Work on yourself from the inside. Avoid addictions and general bad

behavior. There are few things as ugly as a martial artist who lacks

character. It wouldn't hurt for you to consider some personal

introspection. In fact, being a better person can relieve stress and help

you feel a whole lot better. Exercise can make a difference too. I believe

that these primary influences will ease tension and stimulate creative

thinking and overall alertness.

That's it. In time, you'll bump up your metabolism, burn fat, think

more clearly, build muscle mass, and perform better at your art. What more

could you want? Well, okay, you have me there. But if you genuinely want

to see some results, I encourage you to stick with these tips for a few

weeks and make the improvements that I know you deserve.