The Kensei Karate work out journal

[Kensei]

its the hardest part! I love training, dieting...not so much!

[DisciplineHopes]

i dont necessarily mind it bc i have agreat metabolism and im not picky so i like all sorts of foods, healthy and not. thats the issue with me. i like healthy foods, but i like unhealthy foods equally as much.

[Shadow]

Let me guess DisciplineHope your under 25 right? I have a good metabolism to, but as I got older the gut started creeping, stayed the same size. If it wasn't for the gut-creeping factor I still would have to watch my weight. In fact, I tried for many years to gain weight and could not, I eat like a pig and took weight gain w/ no effect. That was my slim 170 weight from as far back as I can recall weight mattering to me, 80's. Then in something in 2000 happened I when up to 200. No with out dieting my weight would stay at 215. I like 200 that's about where I like, though 190 - 195, probably look more cut, but I like the muscle mass-look, compared to the lean & cut look, were you can't really tell until the shirts off. My point, it gets harder as you get older, I believe that may be regardless of a good metabolism. Enjoy it while you can, it does last forever.

Regardless, stretching, cardio and diet are still required to give you a higher percentage of longevity and health as you age. Is there truth to this?

Kensei: Perhaps, you can answer this: I hear that stretching is the most important out of the three,

[Kensei]

I would have to say that all three and adding Weight training to that as well. Here is why.
Diet: This may seem a no brainer, but really as we have stated eating well is the hardest part of training and also for longevity the key is to avoid the "bad stuff" and work on getting good food into you. Not talking just weight loss which I could write three books on...I am talking health in general.
Stretching: As we get older ( personally I dont intend on getting "old") our muscles do begin to shrink and settle so to speak, if you do not challenge them to be longer you will drop flexibility fast. When I was 16 I was in gymnastics, used to get pictures of myself in the splits doing dumb bell curls...between two weight benches. At 20 I was still very active in Karate and could do the splits on the floor no problem. by 25 the splits were only after a bit of warm up and I did not feel natural in them anymore...I lost my big range of motion much like the ability to walk on my hands for 20 minutes. By 30 I could still do the side splits from a sitting possition and by 35 it was "tight" and I had to warm up alot. at 40 I could not really do the splits to well and the flexibility is starting to be a chore! Trust me keep the stretching going!
Cardio: A strong heart and lungs dont only serve you as an athlete but as you get older you want a strong heart and with a proper diet this will fend off many of the health issues that you see older people having in society. by keeping your Cardio up a bit you will also have more energy for other activities. Again keep it up, when I was younger I would walk 20K a day and run most of that to get around! When I could I rode my bike and I NEVER owned a Car! Now that I have a car and family I am relegated to running in the mornings at work before work...trust me my energy level is lower, I have gained a lot of weight and I used to go through a Karate class like it was nothing, now it is a challenge like other people have in class. Keep on jogging or walking when young and make it part of who you are and what you do!
Weights: As you get older you lose muscle mass and power. Even tasks like opening doors at the mall will be a challenge and ladies should work upper body all the time. Trust me some of my elderly clients would be put on weight trianing right off the bat when I ran my own clinic. Weight training also lets you burn more fat and keeps your metabolism higher.

If I was pushed to say which combo is the most important it would be this: Diet and Cardiovascualar training. But the importance changes. As a younger athlete the improtance of stretching and Weight training is hight, cardio training more to prepair for an event. Stretching is great but depending on style it can be secondary. Middle aged goats like me need cardio and diet with flexibility trianing if we want to be active. Older people need just the cardio and diet. The stretching is not as improtant and weight training should be restricted to medium weights and only as a tool to maintain muscle and strength.

Long story short....the requirements for people changes with goals, age and training phase...I am a big believer in periodization training.

[DisciplineHopes]

yes i am under 25 and thats why im taking advantage of it now lol before its too late.

[Shadow]

DisciplineHope: I can't say I'm not a little jealous. I can't do the eat what I want any more, but like Kensei was saying keeping it up and make who you are, for a better you tomorrow. I know corny, but I had to say it.

Kensei: So 1) diet, 2) stretching, 3) cardio, 4) weight training your order. Would you say, 1)diet and cardio and stretching may be interchangeable depending on how bad one eats off the bat, and weight training is always last?

[Kensei]

I would say that weight training is last, but not UNIMPORTANT. I would have to say that Cardio and diet are first actually, then Stretching! I would say however that a training program should reflect your goals first!

[Shadow]

Without question you are right...however, I was referring to general health and longevity, as it pertains to health when and as we get old. I assume, what you said applies to that.

[Shadow]

I don't know what drop-sets are but laughed at the dental work implication.

[Kensei]

this is one drop set...First you start with a bicep curl exercise. Pick up a 35 pound dumb bell and curl it a minimum 12 times...put (Drop) that dumb bell and grab a 25 pound dumb bell...curl it a minimum 12 times, (drop) that dumb bell and pick up the 15 pound dumb bell and curl it as many times as you can, drop that one and grab a 5 pounder and do the same! NO rest between each movement and drop. Do this one time to see how it works...rest and stretch for two minutes and move on to the next set of the SAME THING...I would wager that no one here would be able to do the drop sets three or four times and not feel as though the muscle was RIPPED TO HELL!

[Shadow]

Sounds like a site wide challenge!

[DisciplineHopes]

pssshhhh....got it covered.

seriously thoguh i think i could handle a couple rounds, maybe 3.well i could do the first set but after the first set id be burning.

[Kensei]

The other day I did my chest and I feel really sore. At the time I felt kind of sick but the drops were awsome, the burn was their and the muscles felt rubbery. Now however they DO NOT FEEL LIKE RUBBER!!!

[Shadow]

I would work, weight wise, five times a week, and many sets are super-sets. I like to push myself so I don't think it will be that bad. However, you want know until you try! I'm going to try to throw it in next week, and see...

[Kensei]

Good for you Shadow, hope you like it. Sounds like you are in good shape to start with so it should not be to harsh. Try the drops (four drops) with as many reps as you can do each time....by the time you are done one full drop cycle you will feel the burn...shake it out and go for it again three more times...Tell me what you think.

The nice part is you can do this no matter what your strength level is because it is based on your own personal strength levels.

Have fun and keep me informed. I started my summer training this week so I am cutting back the weights and working on more cardio based work outs.