I'm pretty sure all of us are constantly looking for ways to improve our health, conditioning and just finding things that make us feel good. (healthy good)
I've always observed that different things work for different people and that it takes alot of trial and experimentation to really "dial in" the right combination of diet, exercise, supplements, rest and things like that.
I invite everyone to share your ideas and what works or has worked for you. Specific exercise routines, supplements, etc.
SUN!
Sun Martial Arts Blog With Hosts: Master Tim Baker, Master Dave Pryga, and Mr. Matt Dowds
8 comments:
This one is difficult. You are right, there has been mucho trial and experimentation for me but, I just keep getting older! Sometimes it kind of messes up the whole 'feel good' thing.
Taking your list in order:
Diet--the big D, which not only affects the physical health but the emotional health as well. For me, now, my diet routine consists of not eating a meal before 6 p.m. but I will snack on yogurt, nuts, fruit or a cheese stick if I want to. After 6 I will eat whatever I want but I try to stay away from processed foods (need more help with that). This has worked well for me for about a year. The unloaded stomach during the day gives me more energy and focus for the tasks at hand. Then, dinner is a real treat to come home to.
Exercise: My job is physically demanding most of the time. Lot's of walking, frequent heavy lifting, digging, squatting (ouch, the knees!) and stretching into odd shapes. So, apart from my PasaRyu schedule, (once a week at class and then at home too), I only do stretches.
Supplements: I've gone the gamut over the last 30 yrs from mega doses of everything to nothing at all.
Now it is just the occasional energy drink which contain the B's and E and taurine and carnatine, etc.
Rest: my favorite! 8 hrs when I can get it.
Things like that: my other favorite thing! The additudinal adjusters.
Is this a version of the warrior diet you and I discussed last year?
Yes, my version. I like simplicity and this is it. No food, lot's of food, no food, lot's of food.
See, I like that and could, can do that.(eat that way) My willpower is greatist early in the day and weakest in the evening, so this type of eating makes sense to me, it's almost instinctual.
Diet -
Nothing specific. I avoid fast-food, soda, high carb items and sugar. Lots of protein via egg whites and supplements. Lots of salads, chicken, and turkey. My kids think a "cow" hamburger is a special treat because they are usually turkey or soy. We don't go overboard on the diet (sometimes you need a McBurger) but as active as we are you need the right fuel to perform consistently. The key for me is 5-6 smaller meals throughout the day, never too hungry but never too full either.
Exercise -
Weights M-W-F mornings
Cardio \ Run T-Th mornings
PaSaRyu\HapKiDo 3 times a week
Supplements -
Whey Protein
Creatine Monohydrate
L-Glutamine
Fish\Flax\Forage Oil
Multi-Vitamin
On paper it seems as if I do too much however I am so busy with being a husband, father, employee, and student that I need all of this to give me the energy to do all the rest. If I were to scrap the exercise to gain a few more hours of sleep I wouldn't have the energy to do MA with my son, or work late on a work project, etc... For me and for right now, I have found the right balance that permits me to do everything I have to and everything I want to do.
Here's my routine.
Excercise:
I have been enjoying full body workouts 2 to 3 times per week. I was not open minded to such training for years but have found it to be very effective.
I cycle through in circuit fashion 2 or 3 times and achieve a little cardio training in the process. I rest in between sets as little as possible stretching before and after.
If time is a problem, even 1 circuit is better than none. I do plan to do legs on separate days soon but will go back to full body on occasion to freshen up.
I'm focused on 15 to 20 reps per set. I find this to be friendly on the joints that are now in their 40's.
Incline DB Bench
Curls DB
Military Press DB
Wide Grip Lat Pull Down or Chin ups
Flat Bench
Close Grip Lat Pull Down
Tricep exentsion / skull crushers.
Leg Press
Leg Curl
Leg extension
Dips
Abs
Diet:
I inocorporate a Whey protien drink along with some BCAA's to aid in recovery. Other than that I consistently take a multi vitamin with separate C, Calcium, and fish oils.
I try to stick to the basics for diet. Whole grain breads, oat meal, pasta, fruits, veggies, chicken, beef, eggs, and fish for protien. I try to keep it balanced and do my best to go easy on the sweets - my biggest vice.
A little weight training and stretching helps me perform better in Master Hawks class. That is very motivating for me. I also find that I eat better throughout the day if I weight train in the morning.
In addition to splitting legs onto a different day, I would also like to try that warrior diet and some of Mr. Hawk's and Mr. Dragon's suggestions. Good Stuff.
Sun!
Looks like some serious training routines men, impressive.
A while back I mentioned the Cissus Q. supplement to you guys. Since then I went off it and now back on again. BIG difference! almost zero joint inflamation, even after a heavy workout and stretching is much improved. No negative side effect as far as I can tell.
Mr. Falcon, what brand of bcaa's did you get and how does it taste?
Master Hawk -
I purchased Supplement Direct brand from Bodybuilding.com.
Taste has a tint of bitterness but I give a zero pucker factor. I plan to buy more. It's cheap and I had good results - through mid July. Need to get back on that horse by week end. Best Regards. Falcon.
Post a Comment