Kung Fu - Fitness Training Workout (Secret Story)

  Here's some tips that I've went to great pains to retrieve and compile. I was tired of sifting through tons of useless info. are just worthless to varying degrees, from some I only retrieved a few descent lines). I hope that you guys can use the info. As productive as I had.

I - Health Concious (Tips For Fitness)

1. 12 Steps to a healthy diet: 1) Eliminate Junk Food and highly processed Foods, 2) Folow the 2/3, 1/3, low fat rule (65% carbs., 25% protein, 10% fat), 3) Eat Small Frequent Meals (don't skip a meal, you'll want more later... eat slowly and the brain will think it's full faster), 4) Eat Breakfast like a King, Lunch like a Prince and dinner like a Pauper (the metabolsim is most the active in the morning and slows drastically by the evening; digestion is the strongest at noon and a large meal may also be consumed here), 5) Select Foods that are high in fiber, 6) Separate Protein and Carbohydrate Feedings 7) Drink 8-10 Glasses of Water per day, 8) Include Aerobics of some form in your schedule, 9) Reduce Calories Gradually and in a Cyclical Fashion (too keep the metabolism off guard and responding, figure the average number of calories you want to diet down to; then stagger your actual daily intake above and below that number.
2. IE 700 calories one day, 300; then 500 the third day... supplements become important when you cut calories and predispose yourself to nutritional deficiencies), 10) Weight training will increase Metabolism and Preserve Lean Body mass, 11) Train Earlier (this will increase your metabolic rate for the entire day), 12) Have a realistic game plan For a pickup in your training and endurance energy levels use Inosine.
3. Make sure to separate your carbs and protein meals or your body is not going to utilize all the foods efficiently.
4. Make sure your fitness goals are specific yet realistic, variety is powerful when the key is motivation When buying milk buy a paper carton rather thana plastic jug, the lights in groceries stores can cause the jugs to lose up to 90% of the vitamin "A" Sleep: make sure you get at least 4 hours (you need additional sleep but a wake break won't disrupt anything).
5. Speed up metabolism = aerobics every other day, moderate calorie, high protein and low fat and sugar diet Foods that say they have no cholesterol may be loaded with staurated fat.
6. you'll need to consume 2,500-3,000 calories more (a day) than what your body normally need in order to gain 1 pound of muscle if trainining faithfully.

 II  - Supplements & Nutrition (Food)

1. Substitue this for that: salad dressing = MCT (medium chain triglyceride, enhances metabolism)) oil and a bit of vinegar or lemon or combine red wine, vinegar, olive oil, lemon juice, ground pepper and honey; butter/margerine = MCT oil or CapTri; Jelly and Jam = sugar free friut spread; chips = non fat tortilla; mayonase = plain fat free yogurt (seasoned with lemon and herbs), pizza = Fit n' free, mayo = lemon juice, pepper and hot pepper sauce or nonfat yogurt.
2. "E" stops the bad chemical changes in cholesterol that can lead to arterial blockage (too much however can have the opposite effect), also calcium helps in reducing bad cholesterol (LDL) (endulge skim milk, fortified orange juice, yogurt, salmon and green leafy veggies) it's also good in lowering blood pressure and preventing kidney stones.
3. chromium is required to produce a positive amount of insulin, it should be bound with niacin - (GTF): Glocose Tolerance Factor, (without GTF chromium muscles don't grow - don't produce insulin and engage the metabolic process) take 290 mcg + a day (Arginine and Lysine also stimulate insulin secretion).(Without sufficient amounts the system could shut down and muscle loss sets in, we also feel tired, and very hungry, take your aminos and nutrients IE chromium, fresh fruits also releases insulin).
4. Vitamin B6 has been shown to boost long term memory and maintaining a strong immune system (it is also a key agent in protein metabolism), zinc also plays a vital role in fighting off viruses - found in wheat germ and beef (B6 - baked potatoes, chicken breast, tuna bananas, skim milk, chick peas etc.) Vit.
5. fat (declines in blood cholesterol - drink milk; calcium fortified milk will provide twice as much calcium as regular milk) * L-Glutamine: Glutamine may slow the rate of exercise induced muscle breakdown (catabolism), resulting in a net increase in protein synthesis (muscle anabolism).
6. Essentail Amino's (not manufactured by the body): Histidine, Isoleucine, Leucine (triggers the release of growth hormone and insulin - defying the burning of muscles), *Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine; vitamin and mineral dificiencies can affect your ability to use amino acids.
7. Here are a few ideas on how it can be used: IE use on vegaetables instead of butter or combine w/ vinegar to make a better salad dressing, on fish combine olive oil lemon juice and mix in fresh oregano and parsley (samoriglio), combine olive oil with some dried herbs including crushed black pepper and garlic.
8. Protien is needed after a workout due to loss during (use any method IE supplements, the most basic form of supplements would be a high quality egg and milk based powder along with a good mineral and multi-vitamin pack, also try to include omega-3 fatty acids which will increase growth hormone release).
9. Antioxidants to look at: Vitamin A, C (orange juice, red bell peppers, strawberries and broccoli), E (wheat germ, olive oil and safflower oil.. E is also good for your knee joints), beta carotine (carrots, spinach sweet potatoes and cantaloupe) and selenium.
10. Try to include alot of fiber it works wonders (oatmeal, whole wheat toast, fruit, veggies, beans, whole grain bread and pastas etc.). Consuming 25 grams of fiber a day delivers a 31% reduction in colon cancer risk.

III - Physical & Workouts

1. Abs: Do ab workouts about every other day, do vacuums several times a day, do reps slow and steady; train regularly, crunches only work the upper abs; each time you do leg raises you are strenghtening the muscles that contribute to the pot belly (once fat levels are brought down low enough your hard work on your abs will start to show).
2. Weider Priciples (cont'd): Burns - Moving the weight as far as you can over the strongest part of the range of motion 21's - Involves doing 7 reps through half the range of motion, immediately followed by seven through the entire range.
3. Super slow - The slower you lift a weight the more gains you'll achieve (new tests show that better gains may result in taking a longer period to raise the weight and shorter to lower it IE 10:4) however slowly lowering the weight also has great benefits.
4. Pyramid system - Take what you may lift normally and do 10 reps, continue to cut down the weight until even the lightest weight becomes a chore (your know your doing it right if your straining to lift the tiniest weight you can find).
5. Muscles can adapt to a workout as soon as 4 workouts later, thus greatly slowing gains; to prevent this variate the way you lift weights (change or alter your workout), you should change it every 6-8 weeks.