Some People Are Beyond Help! Totally not trueIt's a tough world out there! You may think that, ...but the good news! It does! At times seem that way. I don't mind that. Because that what make me fight so well, it’s my lifeline of sanity, it set my business and goal in life to meet. However, By life I am treated very well (in my humble opinion). What's interesting is the difficult balancing act of helping people who ask how to lose weight or get fit...when they know I run a gym, they just come out of the blue asking for help. What do I do with these people? They're numerous. They ask multiple questions. They slow work down. Of course, you'd like to help. But I:am only one person. And only have 24 hours in the day. Can I just ignore them? And Where do I draw the line. Personally, I try to help as much as possible *within reason* and according to the amount of free time I have available. But, there's a small percentage who repeatedly use up large chunks of my time...I really have to watch out for them...but I hate to just say "sorry, if you need further help, then come to the gym. Believe me, this way could save my sanity!
Here’s what I did to take care of this problem, wrote a newsletter (The dragon speaks) it is full of all the know how and how too that I have used for over 30 years.
It give me the benefit of
Same Work...Half The Time! And you all the information you will ever need.
The Dragon speak’s is Absolutely phenomenal! This is where the foundation of the Chikwang fitness and health programs are laid bare.
the original programs of the Chikwang , is now part of the core programs it's truly 10 times faster than any program or plan I use before from any school or gym.
Fitness at near Warp Speed!
I'm still astonished when I realize that the "waiting"
time has moved from "waiting for the weight to drop to "waiting for my next work out".
The basic concept is: Do not let yourself become the weakest link in your fitness quest. just become a whole lot more productive!
The Chikwang programs will have you enjoying doing the same amount of work in half the
time!
You must sign up for the dragon Speak’s
Learn how not to have required nutrients deficiencies
build a solid foundation of wellness.
Learn and obtain a process that will put you above average in the fitness and health game
Let the Chikwang’s programs become the supplementation to major improvement to your health
This weeks exercise programs:
very easy! Program for the week...
You only have to do this and watch what you eat (no diet thing) just watch what and how much you eat. Know that when you work out you will need more food to take care of the energy loss .
But you be the one in control not your belly.
You will need a small amount of time, say about 15 to 20 minuets that all no more or less, knock this into small parts 5 minuets work out and 2 minuets rest.
But first let me tell you a few facts: Each day it would seem we would get this person, Male or female that would come into the gym and the talk went like this!
Coach I would like to lose some weight, I think i am much to big, I use to weight 115 or some thing close. But now I don’t workout, run or anything, coach can you help me?
My response was all ways no, we are a fighting gym, you want to lose weight, go to (I would refer them to one of the other gym in the city) we can't help you....These people get my name from someone they know, and understand that I would be good for them.
Coach I can pay, how much would it cost,, (about 250 a month I would say) Coach I can only come about two three day a week! (It still cost about 150 to 250 I would say)
Now some would pull out a check book ( I never take checks) other would pull out all they had in their pockets ( which I would take, no matter how much) and then I would set them up with one of the other coaches, who would set them up with a program.
Now here’s where things get rough.
Each program is made for a level of fitness, you may do any one or two at a time, now you have to believe me that we did the best for these (Big people) they would and never could do our programs, I do mean never. Many would last a few day that week and not come back, a month or so I would see them going in to one of the other gym ( these gyms, they love me I gave them a lot of business) to work out and waste their money. for Me it save my time.
One day my manager told me that his girl wanted to use the gym, (first time I meet her) she was big, I mean big.
We set her up, just like the rest, but here’s what happen! She kept coming back because her man work out here. So we change the program list for her, she wanted to do boxing, within a month or so, she was doing all the programs and bring in more people.
I was stuck working on a fat farm......the more we work on these people the more of them we would get....
A few started to box for us (they did well) and use our boxer work out programs to lose more weight. For the next 11 or 12 years this is what our gym did.
But we loss many because the programs was so hard.(the kids call the gym :The House of sweat).
This was the first week program;
You will use nothen but your body weight to work out with (nothen but body weight)and you must put in about 12 to 20 minuets, 4 minuets work out 2 for rest .
Music would make this easy to keep up with.
Squat** Step **Run in place ** Dance to the music ** Flap your arms ----- That it, easy nothen to it...... You must sweat and breath hard, if not then the work out was all for nothen....this is then whole ideal, sweat, burn enegery.
In the gym the coach would see to it that you did sweat, get tired and sore, now you must do this for your self..
12 to 20 minuets that all each day for a week,,,, don't give me, I miss today, do twice as much next time...BS.
No way, you must do this each day for a week.......what time you do it does not mater, just do it....
Squats** Steps** Run in place **Dance to the music....... flap your arms.
I look like a fool sometime because I use all of these at one time.........make up my own dance routine.
You must burn, the whole point of no pills weightloss.
until next week
Your in fitness and Health
coach Ratliff Coach@citrus9.com
http://www.citrus9.com
http://obesitywar.citrus9.com
Thursday, September 29, 2005
Monday, September 12, 2005
Your first program
Still can't get as lean as You want to be?
If you do cardio for 30_45 minutes a day 6_7 days per week for 8_12
weeks, you'll get so lean, you'll kick yourself for not realizing
it was that simple.
I don’t want to hear lots of whining and complaining. Or some expert fighting me on this
daily cardio wont burn up muscle each and every day on the Army team we ran 5,10, or 12 Miles.
You may have plenty of buts. But this and but that, but do you have plenty of RESULTS!
get off your "buts" to get lean, just make up Your mind to do what it takes
to get the job done _ not what the trend of the day dictates you
should do.
you want to get lean and you want to do it quick, make The Chikwang program a daily discipline and the RESULTS will amaze you.
Say you don't have time! Doing training we get up at 4 or 5 in the morning to work out because it's the only way we can fit it in the schedule. The Army gives you a lot to do during the day
time is not an issue of time, it's an issue of WILLINGNESS. Are you willing to do what it
takes? That's only question you have to answer.
What we want to work on for the next week is calorie expenditure only northen but this.
DO YOUR ROAD WORK (that what fighter call running) FIRST THING IN THE MORNING ON AN EMPTY STOMACH: If you are more then 30 pounds over weight, walk don’t run, the running will come soon, but you must do a fast walk.......
_____________________________
your body's stores of
glycogen are depleted early in the morning and you burn more fat when glycogen is low.
Don’t eat eating causes a release of insulin, and Insulin interferes with the
mobilization of body fat. Less insulin is present in the morning;
so more body fat is burned when road work is done in the morning.
There is less carbohydrate (glucose) in the bloodstream when you
wake up. So with less glucose available, you
burn more fat.
One more thing I want you to do for us (that’s you and me)
3. REDUCE YOUR CARBOS, BUT DON'T CUT THEM OUT COMPLETELY: I want you to do a modified diet for a week, and just for a week.....
If you need information on what to eat or not ear, drop me a line or two.....
Coach Ratliff coach@citrus9.com
If you do cardio for 30_45 minutes a day 6_7 days per week for 8_12
weeks, you'll get so lean, you'll kick yourself for not realizing
it was that simple.
I don’t want to hear lots of whining and complaining. Or some expert fighting me on this
daily cardio wont burn up muscle each and every day on the Army team we ran 5,10, or 12 Miles.
You may have plenty of buts. But this and but that, but do you have plenty of RESULTS!
get off your "buts" to get lean, just make up Your mind to do what it takes
to get the job done _ not what the trend of the day dictates you
should do.
you want to get lean and you want to do it quick, make The Chikwang program a daily discipline and the RESULTS will amaze you.
Say you don't have time! Doing training we get up at 4 or 5 in the morning to work out because it's the only way we can fit it in the schedule. The Army gives you a lot to do during the day
time is not an issue of time, it's an issue of WILLINGNESS. Are you willing to do what it
takes? That's only question you have to answer.
What we want to work on for the next week is calorie expenditure only northen but this.
DO YOUR ROAD WORK (that what fighter call running) FIRST THING IN THE MORNING ON AN EMPTY STOMACH: If you are more then 30 pounds over weight, walk don’t run, the running will come soon, but you must do a fast walk.......
_____________________________
your body's stores of
glycogen are depleted early in the morning and you burn more fat when glycogen is low.
Don’t eat eating causes a release of insulin, and Insulin interferes with the
mobilization of body fat. Less insulin is present in the morning;
so more body fat is burned when road work is done in the morning.
There is less carbohydrate (glucose) in the bloodstream when you
wake up. So with less glucose available, you
burn more fat.
One more thing I want you to do for us (that’s you and me)
3. REDUCE YOUR CARBOS, BUT DON'T CUT THEM OUT COMPLETELY: I want you to do a modified diet for a week, and just for a week.....
If you need information on what to eat or not ear, drop me a line or two.....
Coach Ratliff coach@citrus9.com
Saturday, September 10, 2005
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
.
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!
For now that it...... more in the next few days.......... cant wait?
Then you need the Dragon Speak’s newsletter... go to http://www.citrus9.com and sign up for it......
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
.
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!
For now that it...... more in the next few days.......... cant wait?
Then you need the Dragon Speak’s newsletter... go to http://www.citrus9.com and sign up for it......
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