A martial artist always strives to be in the best shape possible. Sometimes that means losing weight, either because we are overweight or because we need to make weight for an event or a fight. Whatever the reason, these tips are designed to get you started on the road to permanent weight loss.
Make A Real Commitment
Understand that weight loss will not happen, or will not be
permanent or healthy if you do not commit to an overall healthy lifestyle.
There
is no magic diet or pill. You can't starve yourself, or do drastic amounts of
exercise all of a sudden. Permanent weight loss means making a choice to eat
right from now on. It means making good choices, not punishing yourself. It
means exercising consistently, not exercising so hard that you are too sore or
discouraged to stick to your regimen. Be smart, be real and be determined, and
you will reach your goals.Find Out Where You Are Starting From
Take detailed measurements. If all you have is a scale, then
write down your weight and the date. Always weigh yourself with as little
clothing as possible, preferably before you eat breakfast in the morning. If
you have access to any method of body fat calculation, write that number down
as well. Weigh yourself and do body fat calculations every two weeks.
Pay attention to how your clothes fit. Martial arts training can be very
muscular in nature, and you may put on muscle mass that can be misleading on a
scale. The way your clothes fit, and how your body looks is much more important
than what your scale says. Remember, the goal is a healthier body with less fat
and more lean muscle, not a certain weight on the scale.Calories Really Do Count
There is one simple rule to adhere to when you are trying to
lose weight. You need to burn more calories than you take in. That doesn't mean
that you should starve yourself. You need calories for fuel, especially to make
it through strenuous martial arts training. This tool
can help calculate the amount of calories you should take in for weight loss.
Keep a notebook or diary of everything you eat for a couple of weeks. Don't
skip anything. If you eat it or drink it, write it down, and include the amount
as well. You can go to www.calorie-count.com
and find the calorie values of your food.Shop Smart
Go grocery shopping with a list in hand. One bit of advice
often given to those shopping while trying to lose weight is to avoid the inner
aisles of the grocery store. The inner aisles are full of processed foods that
are full of sugars, bleached flours, syrups, preservatives and all of the other
empty, harmful things you do not want on a diet. Stay on the outside of your
local grocery store and stock up on fresh foods that you have to cook or can
eat raw. No ready-made, processed foods!
Also, never go grocery shopping hungry! You will want to buy every tasty
thing that you see, even though you know better. Stores are geared towards
impulse buying. Resist the urge. You will be proud that you stuck to your diet
plan.Eat Food as Fuel
What foods should you be buying? Whole foods - veggies,
grains, fruits, fresh meats and poultry. These are the foods that give you fuel
to train hard and recover fast.
Fruits and Vegetables Kiwi, cherries, blueberries, bananas (while calorie dense, they are also good sources of vitamins and minerals, especially potassium, which helps to prevent muscle cramps), and dark green veggies.
- More on The Benefits of Fruit
Think brown. Brown rice and whole grain breads. No white bread or rice, and it goes without saying no sweets like cookies or cakes. Save those for rare treats or rewards.
Meats
Lean beef, white meat chicken, salmon and cold water fish. Tuna in a can is a great food on the go. Always eat plenty of lean protein!
Stay Hydrated!
Drink plenty of water! Stay away from soda, juices and other
sugary beverages. You should be drinking a bare minimum of 8 glasses, or 64
ounces, of water per day. If you are training hard, like you should be, you
should try to drink even more.
Drinking plenty of water will aid in your weight loss. Staying hydrated will
allow your body to stop holding onto water weight. Your skin, hair, digestion
and muscle recovery will also improve when properly hydrated. Push Yourself In Training
In the dojo, the gym or at home, it is up to you to push
yourself to your limits. Get the most out of your training time. Throw each
technique like it is real. Push yourself to run faster, stretch longer and hit
with more intensity. Train like a warrior and you will soon look like one.
Remember that consistency is key! It doesn't matter if you work hard one day
if you are going to cheat at your workouts the rest of the time. It's your body
and your life. Only your sheer force of will is going to push you to the next
level of martial arts and physical fitness. Variety is The Spice of Life
Try to add variety to your workout routine to avoid
plateaus. You should mix up your training routines to optimize weight loss, fat
loss, muscle growth and recovery. Remember, there is more to training than what
you do in the dojo or gym.
Example Workout Routines - 15 Minute Workout to Prevent Injuries
- Beginner's Running Program
- Stationary Bike Workouts
- Warm Weather Outdoor Training
- Cold Weather Outdoor Training
- High Powered Plyometrics DVD Review - Plyometrics Training
Schedule Your Recovery Time
The body needs time to rest and repair from hard training.
Sleep and rest are just as important to losing weight as the training! If your
body is in stress, it will hold onto those body fat stores for dear life! Make
sure you get enough sleep and have at least one day a week where you do no
strenuous physical activity. Schedule your rest time and stick to it, the same
as how you would schedule a training session. You will see results faster and
feel much better in the process.
Supplements Can Help, But They Aren't Magic
Supplements can help with fat burning, can speed recovery
time and can give you a boost in performance as well. It is important to
remember several things about supplements though. First, some people think they
are not safe. Read all the labels, research online and make an informed
decision. The vast majority of supplements available over the counter are
relatively safe, provided you don't have any pre-existing medical conditions
like high blood pressure, heart problems or diabetes. At the very least, I
would recommend taking a joint support compound and a multivitamin for good
health and recovery.
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