Move Jutsu

When I first started this blog it was to keep myself motivated while getting fit. In the first 50 days it went really well. Never felt better. It’s been a long time since and in that time it’s gradually petered out. I now weigh 11st (154lbs, 70Kg). Which is about 8lbs heavier than ideal. On top of that I’m doing about 1 workout per week with my diet going completely south – chocolate, curries, beer, etc.

So it’s about time I got back into the groove. Start putting down my workouts, diet, etc. Holding myself accountable as before. I’ve never been so fit as when documenting it on here. Main reason I stopped was the lack of readers but I’m not gonna let that stop me this time.

Today is Day 1 of a new 70 day programme. I’ll go into the details of it when I get back from JJ later tonight.

But I will say I used this video with a bit extra:

First Day: HIIT ~16mins

The Video:

• 8 Rounds of Tabata protocol burpees
• Countdown sets of pushups & knee jumps

Plus:

2x 3-min rounds of shadow sparring (Bas Rutten Thai Boxing workout)

Another great drill video but this time concentrating on the shrimping technique. I use this technique as part of my existing drill routines.

Out of the two atheletes below who is the fittest? Who is the most capable?

It’s not an easy or obvious answer. It all depends on what you’re training for. That’s why a one-size-fits-all training programme doesn’t exist.

The guy on the left is a marathn runner and could beat the guy on the right no questions asked – in a marathon that is.

But if it comes to sprinting then the guy on the right would run circles round the other one.

It all depends on what you’re training for.

Found a good video for anyone wanting to do solo MMA/Ju jutsu drills and you haven’t got a partner.

This is a good interval drill I’ve been using lately. Its a great all-rounder and I normally warm up with a few trounds of Bas Rutten shadow sparring (Thai Boxing or MMA) to get the heart beating well.
You may notice there’s a few mini-tabata protocols in there.

• Burpees – 1 min (aim for 20 in a minute)
• Rest – 30 secs
• Corner-Corner – 1 min
• Rest – 10 secs
• Lateral Jumps – 1 min
• Rest – 30 secs
• Decline Pushups – 1 min
• Rest – 30 secs
• Knee Get Ups – 1 min
• Rest – 30 secs
• V Sit – 20 secs
• Rest – 10 secs
• V Sit – 20 secs
• Rest – 10 secs
• V Sit – 20 secs
• Rest – 30 secs
• Jumping Squats – 20 secs
• Rest – 10 secs
• Jumping Squats – 20 secs
• Rest – 10 secs
• Jumping Squats – 20 secs
• Rest – 30 secs
• Chinnies – 20 secs
• Rest – 10 secs
• Chinnies – 20 secs
• Rest – 10 secs
• Chinnies – 20 secs
• Shadow Sparring – 3.5 mins
• Rest – 30 secs
• Knee Jumps – 1 min (aim for 60 in a minute)
• Rest – 30 secs
• Shadow Sparring – 3.5 mins



19 mins in total. If you do a few rounds of sparring before and after you can turn this into a killer 30min workout.

It was bank holiday weekend just gone in the UK. That means Monday was a rare day off and so I went to the nearest beach resort. SOmewhere I’e not been before – Weston Super Mare.

Can’t say I was impressed but so it wasn’t a completely wasted journey I thoguht it’d be good to try out some beach running to see what all the fuss is about.

Well as the sand was pretty packed anyway I didn’t expect great things but I found it a lot harder than expected. All the soft bits and troughs that cause you to wobble just a little bit really add up. Your ankles and calves feel it after a while of trying to keep you upright and balanced.

Unfortunately the 30mins run ws all in vain because I’m now ill. Very ill – and have been since Saturday. So there’s been no working out since and I doubt any will be done tonight either.

Hopefully Ill be 100% again for Kenjutsu tomorrow.

According to a news report I spotted on the BBC site it looks like reduced calories over long periods will increase your lifespan. Some startling pics show how two monkeys of exactly the same age have aged very differently.

The monkey on the left was allowed to eat as it pleased. The monkey on the right was given a 30% reduced calorie diet.

Full article.

Some diets need a maths degree or nutritionist diploma to figure out how to use but nutrition needn’t be complex. I stick to the following 6 key rules for keeping a healthy diet and losing fat:

1. Little and Often

I do this for two reasons. One it stops me feeling any bloating after a full meal which can cause me to get sluggish and stop any form of physical activity for a good few hours. Another reason is it keeps you blood sugar levels at a steadier level throughout the day – this is a good thing.

2. Eat 10-15% Below Calorie Requirements

I first got the idea for this from a Japanese martial arts manual. In that it promoted eating less than your body requires to maintain low levels of body fat. Eating vast quantities of carbs and protein is not required to keep healthy. If you want to build muscle then yes – by all means eat more. But to have a ripped physique and efficient metabolism then eating just below your requirements is key.

3. Fruit & Vegetables

Go for these at every opportunity. Too many people neglect their fresh vegetable and fruit intake and it really has an impact on everything from cardio performance to digestion.

4. Avoid Simple Carbs

These are basic sugars found in soft drinks, chocolate and even McDonalds burger buns. Simple carbs hit your body hard and cause it to produce a vast amount of insulin to store the excess sugars. This means you store it and thats not something you want if you’re trying to lose weight and body fat.

5. Complex Carbs

The opposite of those above, complex carbs give your body somwething to ‘chew’ on over time. They fuel you for much longer and often fill you better. Complex carbs include muesli, brown rice, granary bread, etc.

6. Complete 3-4 HIIT Cardio Sessions a Week

If you haven’t realised that High Intensity Interval Training is the way forward yet then start now. You can perform a 15-20 minute workout and have a huge fat busting impact. The key is high intensity. You need to be verging on puking your lungs up by the end. Trust me thoguh – when that feeling disipates you’ll feel like a king.

I’ve done a few abs workouts in my time and I’ve pulled together a few into this post. They all cover the various directions, movements and requirements of normal movement. There’s no silly 100 crunch reps here that will unbalance your musculature.

You can alter your reps dependent on your abilities. Push yourself though!

Workout 1 (repeat circuit 3 times)

• V-Ups: 5 reps
• Crunches: 10 reps (hold for 5 seconds at midpoint on way up)
• Dumb Bell Side Bend: 5 reps each side
• Plank: 30 seconds

Workout 2 (repeat circuit 4 times FAST)

• Chinnies: 20 reps
• Crunches: 20 reps
• Back Extension: 10 reps

Workout 3 (repeat circuit 3 times)

• Side Planks: 5 each side (5 second hold)
• Plank: 30 seconds

I’ll do some more workouts for abs at a later date. I’ve found the Truth About Abs book invaluable in my workout routines. Blows away some of the myths about workouts, diets and getting a 6 pack.

I don’t have love handles but that’s because I know how to get rid of them. So listen and I’ll tell you the exercises to sort them out.

First some important info…

Quit Crunching

For starters doing a 100 crunches every morning won’t do you any good. All you’re training is the stamina of your abdominal muscles. That won’t do diddly squat for your love handles.

Sprinting or Other High Intensity

Get intense. If you’re not a fan of long distance running then start doing hill sprints. They don’t last as long so laziness should be less of an issue. You really don’t need to spend hours running. High intensity short bursts work just as well – even better!

Diet Matters

People have probably told you this and you’ve ignored it, but trust me – diet matters. You can do all the training in the world but if you’re eating shit you won’t shift love handles.

Ashtanga Yoga

There’s a movement in Ashtanga yoga called a ‘vintasa’. In all the time I’d done abs workouts I’d had little to no benefit. Then I tried some ashtanga and within 2 weeks I was seeing results. I’d recommend yoga as a good addition ot your workout.

Another resource I found incredibly helpful and actually put me on the right path to sorting out my belly was Mike Geary. He’s a doctor and a trainer with a hell of a lot of experience and practical science behind him.

If you want more detailed info on routines, methods and nutrition I can’t recommend highly enough a free report by Mike Geary on nutrition. The creator of Truth About Abs.