The work's

obesity war

A fitness class at the Chikwang often is a combining traditional boxing moves and techniques with karate, may or may not be without physical contact. Our programs will often include work with punch bags, pads and speed ball, along with circuit training and skipping rope. A typical class usually last for about 1hour or so 

While me mainly focus on upper body conditioning, working the arms, abs, chest and shoulders. It include some lower body exercises. All of these exercises are typically used by boxers as they prepare for competition. You will find this an excellent, way to shed pounds, burn fat, tone muscles and improve fitness levels.

There is no better way to provide a good full body workout.

The programs cover most of the major muscles, your shoulders, arms, and legs

Here are some tips recommended by our fight coaches and other training experts.

at the beginning of each workout and make certain that you select exercises that are safe but challenging to your nerves, muscles, and bones.

Begin with simple traditional exercises, abdominal crunches, back extensions, squat lifts, dead lifts, leg presses, lunges, leg raises, pull_ups, and pull_downs and just about any exercise that stress the muscles.

As you improve, progress to more complex exercises , varying helps train both your muscles and your nervous system

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In the early stages of your training we need to build up your muscles and joints so that you will be less susceptible to injury.

Vary the movements and the types of exercise, This will reduce boredom and risk of injury and will help you stick to your training regimen.


Always perform your exercises as they are meant to be performed but try to establish proper body balance while doing so. This will enable you to get the most out of your training,

Don’t exercise one body part to the exclusion of others(spot training or toning). In other words, spend as much time training the muscles of your back as you do the muscles of your abdomen. Otherwise, you are less likely to achieve optimal stability of your spine and pelvis and you are more likely to be injured because of an imbalance of muscle strength.

Improve the flexibility of your trunk and hips. Increasing your flexibility will help extend the range over which you can perform your movements and may decrease your chances of being injured. Be consistent in your training, If you stick with your training plan, you are much more likely to achieve success, if you train erratically that’s ok, be that way but keep training.

  Here’s the deal, to lose a few pounds, you will probably want a diet, I do not recommend them, most people in this situation usually go on some sort of "fad" diet that will cause them to lose weight from a reduction in calories. These diets do work, but you should be aware of the problems that come along with them.

the majority of people who use these diets, will gain the weight back. Often times, they will gain back more than they lost, Hell most people usually start gaining weight again.

Fad diets will definitely help you lose weight quickly if you eat their foods, but what happens when you go back to the real world? You will most likely go back to your old eating habits. You cannot remain on that type of diet forever, and sooner or later you will have to face real food again. They do not prepare you for this. Most fad diets work. The question is only how long can you maintain the results.

You will lose more muscle mass than body fat. "It does not matter as long as I'm thin",

muscle burns more calories than fat __ this helps to keep your metabolism elevated. Muscle also gives you a shapely, firm and more defined physique.

Any successful weight loss will require a permanent change in eating habits. A good program should not only help you lose fat, it should also help you to develop the correct eating habits necessary to maintain your new body.

 Honestly, if you are tired of being overweight and "soft," or if you desperately just want to develop a great body, a healthy body, then let’s get serious about changing your body. It has to become a priority in your life, There are no quick fixes, however if you use the right information, and the right program, you will be able to make dramatic changes to your physical appearance in a very short period of time.

For the last 30 years or so , I have been coaching the Chikwang fighters in ways to gain muscle and lose body fat. From years of trial and error, programs after programs, I have learned to follow those who have been successful, losing fat, gaining muscle been fit that part of the job .

Helping fighter be successful in losing body fat while maintaining their muscle mass teaching them techniques work, plain and simple!

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