Posts Tagged ‘how-to’

Tie that Belt like a Pro

ktadmin Posted in Karate, Technique,Tags: , ,
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Everyone seems to have trouble with this (except perhaps Boyscouts!) but it is really easy once you know how to do it (like everything!)

Here is the step-by-step instructions:

tie-belt

10 Minutes to Get in Shape!

ktadmin Posted in Diet, Fitness, Recipes and Health Facts, Technique,Tags: , , , , ,
0

We all have busy schedules and to be honest there often isn’t enough time in the day to get a good workout in.  All the exercise programs, DVDs and clubs make it sound so easy, well honestly when it is your job it is easy!  But I am assuming most of us are not getting paid to workout and stay in shape!!  So what is a busy person with a real life to do?  How are you supposed to go to work, take care of the kids, clean the house, cook the meals, shop for the essentials, do the laundry, find a few minutes to relax, and still find the time to workout and get in shape?!

Well I am tired just thinking of all those mundane chores that need to be done, but that is part of the solution…stop thinking!  Seriously you are wasting valuable energy thinking about the daunting list of tasks you need to attend to.  Baby Steps.  Now that your mind is clear, you should be able to find roughly extra ten minutes you use to spend thinking (worrying) about all your responsibilities.  What to do with that ten minutes?

Get in Shape of course!  In ten minutes?  Yes, it is your first step towards getting in shape.  It is best if you can use do your ten minutes first thing in the morning, before the demands of the day start to give you excuses for not having ten minutes!

Ten minutes of exercise per day can get rid of extra pounds, but you have to be committed to giving ten minutes per day (every day) for three months.  Doing this will yield stronger muscles, weight loss and a more relaxed body.  Ten minutes a day can get rid of those extra pounds you are carrying.

Remember you have to do this for three months, not just a week or two.

The first thing you want to do is warm your body up.  Do this by performing 4 minutes of cardiovascular exercises.  (Run/Walk fast on treadmill, run in place, briskly climb the stairs, stationary bike, jumping jacks, jump rope, etc).

Now that your body is warmed up you will perform 3 minutes of strength exercises.

Here you want to do push-ups (wall push-ups for the beginner), squats, lunges, arm squats (hands on the seat of a chair, feet on another chair, lower yourself and then back up).  Whatever exercises you choose should give work to the various areas of your body want to target.  These need to be resistance based exercises, if you have weights you can use them during this 3 minute period.

We are now 7 minutes in to our ten minute workout!

Next we will spend 2 minutes working on your abdominals and core muscle groups.

Here you can do sit-ups, planks, upward leg lifts (lying on your back).  Again the exercises you choose are fine just make they focus on your abs and core muscle groups.

One minute left and we can get back to our busy lives!  We will spend this last minute stretching and breathing, yes stretching and breathing!

Perform deep breathing exercises while you stretch while sitting on the floor.  With you legs spread, your back straight and arched, stretch your arms above your head, palms up.  Next stretch your arms, finger pointed directly in front of you.  Now stretch down the length of each leg reaching as far as you can.  Finally stretch your arms, fingers interlocked, behind you raising your arms as far as is comfortable.  Remember to take deep slow cleansing breaths with each stretch.  Proper breathing increases the blood flow thereby helping in the remove of the fat and toxins your exercise just released.

That’s it, you are done.  Now you can start your day feeling invigorated, stress free and relaxed. Now all those things you needed to do also don’t seem so daunting.  Stay Safe and Have Fun.

Burn That Stomach Fat!

ktadmin Posted in Diet, Fitness, Questions, Recipes and Health Facts, Training notes,Tags: , , ,
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No Surgery, No Pills Necessary!

The one thing that most people don’t know is that even if you can’t see them, most people have a six-pack under that cover.  The fat cells lay on top of your stomach muscles.  That isn’t to say that, that fat layer doesn’t weaken you or your abdominals.  But it means if you get that fat layer out of the way, everyone will be able to see your tight abs!  Hmmm, so what is the super secret recipe for getting that fat free belly?  Simple: first, cut down on fatty foods you consume, way down, and secondly, exercise to force your body to burn some of the that energy reserve you are carrying around.  Funny how an energy reserve can become an energy drain!  I guess to much of anything is bad.  Notice in that last sentence I said “Simple”.  That is because the solution is easy, it is the implementation that gives people the most trouble!

It starts with a thought, an image really, in your mind of what you want to accomplish.  Visualizing is very important to helping you stay focused and committed, we humans tend to have short attention spans, visualizing helps.  Of course you would not be reading this if you weren’t ready to commit, so let’s get started.  While visualization will help you stay committed one thing helps more then all the others, having fun.  No one likes a chore but everyone loves to have fun!  So let’s have some fun!!

We are going to cut down our intake of fatty foods and increase our exercise.  The type of exercise we engage in is very important.  We can easily get on the treadmill or eliptical for hours on end and never loose that belly fat (or any other fat for that matter).  The reason for that is those are cardio exercises and while they do burn calories, they are not great for building muscles.  If you want to burn fat, you need to build muscles.  The way our bodies work, muscles burn fat.  Given this fact, the more muscles you work and build the more fat you will burn and the faster you will see results.

Back to having fun… Since it is important to build muscles it is important to find fun activities to accomplish that.  Some exercises you will just have to learn to enjoy.  Experience has taught me that learning to do an exercise correctly makes doing it more enjoyable and definitely more rewarding.  Most of the time we dread exercise because we are not or don’t feel we are in good enough shape.  Unfortunately that mindset will keep you from achieving your goals.  To combat that, start out slowly and if possible with some professional assistance so you learn to proper technique for the various exercises you will need to do.  You don’t need to hire a professional consultant there are plenty of resources on-line, including here on this blog.

Variety is the spice of life…and Life requires balance.  As a Martial Artist balance has special meaning from both practical and philosophical perspectives.  When we are striving to get into shape we also need balance, in our diet and in our activities.  The Martial Arts provides a nice mixture of strength and cardio exercises but I always encourage my students to incorporate additional strength and cardio exercises outside of class.  While many a Martial Artist gets obsessed with their training it is good to add other fun activities like swimming or racquetball.  You will find that doing this keeps you more active, helps your body build different muscles and as a result burn more fat!  Even before you begin to notice your weight loss and diminishing layers of fat, your body will be getting stronger and more agile.  By the time you do notice the benefits of your work you will begin to find new motivation!

I want to stress again the two simple rules, improve your dietary intake and build muscles.  That is it.  I have know a lot of people who workout extensively yet never seem to reduce their weight or attain their goals.  90 percent of the time this is due to the simple fact that they do not understand those two rules.  They feel simply increasing activity (treadmill, etc) will get the “in shape”, they don’t realize or don’t take it to the next step and work on building muscle which will burn the fat.  Don’t make that mistake.  It is difficult but like anything if you stick with it for long enough it will become a part of your life and easy to continue.  Above all have fun (so you don’t get bored), take your time (it is a long race) and stay safe by doing things right (proper technique).

As you begin to cut down on the fats in your diet and exercise you should see some immediate results, these will slow or become less noticeable as you continue your training, don’t get discouraged.  Our bodies heal from the inside, out and part of this process is repairing the damage done by an unhealthy lifestyle.  Keep that in mind when you feel that you are not making any progress.  Good Luck and please let us know how you are doing in the comments!

I’ll post some exercises that will help build muscle and burn that fat soon so stay tuned and read often.

Respect Your Gi

ktadmin Posted in Articles of Interest, Training notes,Tags: ,
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Class is done and you are heading home. Perhaps you went straight to class from school or work or perhaps you are heading out on the town with family or friends. Regardless you want to get showered and get out of there. You are dedicated but you put your time in, worked hard and now it’s on to better things! You’re cleaned up, you grab your Gi, throw it in your bag and head for the parking lot… Let’s face it we are all guilty of doing this a some point in our training, but is it a proper thing to do? No, it is not.  Your Gi is a Uniform no different than a Military Uniform it should be treated with the respect it deserves.  Your Gi represents you and your commitment to the Martial Arts so show some self-respect and start respecting your Gi.  Storing your Gi properly is a great first step to handling your Gi with the respect and care it needs.  Here is how you properly fold your Gi:

Properly Folding a Gi

Oh, and don’t forget to wash your Gi after each class!  No one likes the smelly guy!