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©  2006-2007 Palm Beach Martial Arts and Fitness, llc. All rights reserved.

 

The Martial Arts Diet Plan

There are lots of diet plans out there: the South Beach Diet; Atkins; Makers; the Zone. Like most of you, I have tried them all. I have found that the only way to drop those extra pounds and not sacrifice important muscle mass, is the good old-fashioned "Lay-off the feedbag and get off your butt" diet plan. The Martial Arts Diet Plan.

On the Martial Arts Diet Plan, I personally lost 20lbs. in 6 weeks, went from a waist size of 36 to 34 inches and toned some serious guns! If you follow this plan, there is no way you can fail. The Martial Arts Diet Plan is more than just physical. In the Martial Arts we teach the power of our sub-conscious mind. If you follow this Mental and physical plan, you will succeed!

The Martial Arts Diet Plan basic elements:

 

Reduced Calories:

 

Cardio Exercise:

Example: A 40 year old person
Resting Heart Rate = 65 (your normal pulse)
Max Heart Rate = 217-(40 x 0.85) = 183
Working Heart Rate = 183 - 65 = 118

Now take this information to calculate your Target Heart Rate:

(Working Heart Rate x 0.65) + Resting Heart Rate
(118 x 0.65) + 65 = 141

A Target Heart Rate of 141 will burn 85% Fat, 5% Proteins, and 10% Carbohydrates. The ideal Fat Burning Zone!

A 40 year old person needs to maintain a heart rate of 140-145 beats per minute for 45 minutes.

 

Resistance Training:

There are 3 reasons for weight training: 1- strength; 2- muscle burns fat; and 3- toned guns look good!

This is my routine. You will need to experiment with the amount of weight necessary to max at 8 or 10 reps:

Day Exercise Sets Reps
1 Bicep Curl 5 8-12
1 Calf Raises 5 Max
2 Bench Press 5 8-10
2 Leg Extensions 4 Max
3 Tricep pushdown 4 8-10
3 Close Grip Bench 4 8-10
3 Ab Crunches 4 Max

 

Auto-SuggestionMartial Arts teaches the Power of the Mind...

"we are shaped by our thoughts, we become what we think." Buddha

Remember: Faith is the head chemist of the mind. When faith is blended with thought, the subconscious mind instantly picks up the vibration, translates it into its spiritual equivalent, and transmits it to Infinite Intelligence, as in the case of prayer.

"there are no limitations to the mind except those we acknowledge" Dr. Napoleon Hill
In other words- remove "can't" from your vocabulary!

 

Write it Down:

 

Coaching:

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Useful Information

Common Calories