Have you ever looked at high intensity athletes such as martial artists (MMA Fighters), track stars, gymnasts, etc, and wonder how and why they have a physique like that of a bodybuilder posing at the night of their showing?  You see 6-pack abs, ripped muscles, and basically just a lean mean fighting machine? 

These high intensity athletes are not freaks of nature (well, some of ‘em are), but more or less people who have truly maximized their genetic potential through High Intensity Training.  Whether it is their profession or a passion, you can see across the board the effects of their training.  One class of high intensity athletes are martial artists such as MMA (Mixed Martial Artists) Fighters. 

GSP http://www.sportsbettingandcasino.com/files/2008/01/georges-st-pierre.jpg

As of late, you have seen the explosion of MMA into the mainstream affecting everything from clothing lines, media, pay-per-view, haircuts (kidding), etc.  But when you look at how these high intensity athletes train, it is amazing.  There is something to be said about the energy demands and requirements for this type of training.  This form of training is anaerobic (without oxygen) in nature and has what we call an “afterburn” effect aka EPOC (Excess Post Oxygen Consumption).  Unlike traditional cardio aerobic programs where you stop burning once you stop your exercise, anaerobic exercise keeps on going for hours afterwards thus maximizing fat loss!  It is the Energizer Bunny of fat loss! Keeps going and going and going… 

BJ Penn http://www.newzealandmma.com/home/images/photos/bjpenn.jpg    

Manny Pacquiao http://hibachibaby.files.wordpress.com/2008/04/manny-pacquiao.jpg

Although many cannot handle the actual intensity of how hard Martial Artists truly train, you can still get involved in high intensity training starter programs and maximize the benefits from it.  As you progress, you can increase the workload and change up the routine to accommodate your progressions.

So how many calories can you burn?  Well, let me just say that your body composition determines that.  Obviously if you are heavier, your energy demands are greater.  For example, did you know that you can burn up anywhere from a low end of 300-600 calories OR 800-1200 calories per hour of boxing training?  Those numbers are dependent upon the body mass of the individual.   But before you get excited about your fat loss journey, keep in mind most people CANT go for an hour of boxing let alone 15 minutes.  Now remember, boxing is one format of a high intensity exercise.  You are missing the point here if you start buying gloves and a heavy bag.  I’m talking about high intensity training and using martial artists as an example.  Look at the example below demonstrating high intensity vs traditional cardio training below:

-       154 pound person who runs at a pace of 8 mph will burn 320 calories in 20 minutes. That same person, walking at 3 mph for an hour, will burn 235 calories.

Now take that into your training protocol and you will see that you do NOT have to train for an hour.  Train Smarter not just harder. 

The Strong and Sexy bootcamp program with Element 5 Fitness has incorporated this form of training into their programming.  All over the Eastside clients are experiencing fat loss with this type of training.  From 25-50+ pounds of fat loss, you may wonder why participants at the Strong and Sexy Bootcamp classes are experiencing this phenomenon.  Well, if you were paying attention to the paragraphs above then you would know why!

I have included some of the sample workouts below that were incorporated in our Strong and Sexy Bootcamps classes.  This is a 30 second format PER exercise.  You cycle through the three exercises one after another WITHOUT rest.  The only real rest you will probably get is a 5 second transition between stations. 

30 second format EACH exercise EQUALS ONE SET:

-       Bench Press OR Band Punches 30 seconds

-       Reverse Lunge with Band Row

-       Jump Rope OR explosive cardio format

Repeat these exercises 4 or 5 times through!  That itself covers a quick six to seven and a half minutes!  Once you combine 3 – 4 formats of this type of training, you will have covered at least 20-30 minutes of a high intensity type of training. 

If you dare, try this format and adjust the intensity and tempo to get a killer workout!  Welcome to the FITNESS WARRIOR LIFESTYLE!!!

Yours in health,

Belton

This last weekend was very physical and enlightening.  My martial arts group had the world-famous Grandmaster Richard Bustillo up here from L.A. for a seminar.  It was fun, physical, and a great learning experience.  I learned some things from Sifu Bustillo and from my teacher Mr. Kamara.  It’s funny how people think Martial Arts is all pounding fists and kicking things in.  It’s an outlook, a way of life, a dedication to something.  It shines with the warrior in us who fights the battles in life, that attacks us from all realms.  

Now most of you know who Bruce Lee is.  He was a phenomenal man.  He was a great martial artist, and a strong human being (and I’m not just talking about the physical sense).  Well, my teacher asked Sifu Ted Wong once a question that impacted him greatly.  He asked Mr. Wong ”Sifu, how do I achieve Bruce lee like moves?”  Sifu Ted Wong simply replied “If you want Bruce Lee-like-moves, you have to put in Bruce Lee-like-time and effort.” 

So many people want results quick, fast, with no real effort put into it.  This applies to business owners, clients, fat loss programs, trainers, our strong and sexy bootcampparticipants, or inquiries about them.  I get phone calls from people asking about our Bootcamps and training programs in Bellevue, Redmond, and Woodinville.  I get asked by trainers how to maximize their business and get more clients.  I get pre-qualification phone calls or evaluations from people who want to achieve certain goals.  On our website, we have pictures and testimonials of others who have achieved phenomenal results and people want them NOW NOW NOW!  Just last week, someone showed me a picture of a woman they WANT to LOOK like!

Reality check – You cannot get the results if you do not have the quality time put into it.  You think Bruce Lee showed up to train once a week?  You think he magically landed film roles and made millions accidentally?  Success didn’t fall from the sky and Bruce Lee just so happened to be there.  In the same way, Element 5 Fitness did not achieve a level of success without hard work.  Our clients with their tesimonials did not lose all that bodyfat without hardwork.  If you want to emulate their success, or anyone for that matter, well Success leaves clues.  Pick it up and be a student of the masters.  Learn from them and be diligent.  I never said achieving your goals was going to be easy.

Sifu Bustillo ended the seminar with a story about Bruce Lee (who was his teacher).  He said that Bruce Lee made a statement in 1969:

Here is the ultimate aim of Bruce Lee, as he stated in 1969:

I, Bruce Lee, will be the first highest paid
Oriental super star in the United States. In
return I will give the most exciting
performances and render the best of quality in
the capacity of an actor. Starting 1970 I will
achieve world fame and from then onward till
the end of 1980 I will have in my possession
$10,000,000. I will live the way I please and
achieve inner harmony and happiness.
- Bruce Lee
Jan. 1969

That all happened in about a year’s time. Wow……

So for those Eastside Trainers out there reading this who need more business, or the clients who want to reach their goals, or the business owner who is struggling, I have one last thing to share with you.

Yeah it’s tough out there.  I am pretty sure that you have a legitimate REASON why you can’t “invest” in your health, your business, your education in growing your business, your workouts, your nutrition, your dedication to self-growth, etc.

In my eyes, sometimes….and I say this cautiously sometimes, it’s just an EXCUSE.  So, because I believe you when you say that you have a legitimate reason why you can’t start today, I am renaming your reason to REXCUSE.

What’s your REXCUSE TODAY?

Belton Lubas

Co Founder Element5 Fitness

http://Element5fitness.com