The new guy needs help...

[AngryPelican]

Hey there, I'm new to the forums but have been a fan of MMA fighting for some time. I used to do Eugue Ryu Karate and boxing. After a few years I started slacking and eventually got into different things. I was once in great shape but before I knew it I lost my physique. I never had to do much training to stay in good shape, so no now as I'm trying to get back to that level, I'm at a standstill. Sorry for the life story...

The point is I could really use some pointers. I need to slim down, gain endurance and build strength. I really don't even know where to begin. I would appreciate it if anyone could post some good workout routines, diets, ect. Anything could be of use, and I thank you in advance.

[ACIDBATHBELFORT]

Try and work out about 3-4 days a week hitting everybody part once a week. Use a that fourth day to do full body work. Excercises that use the entired body or at least a few body parts. That will really strenghten the body as a whole. Also keeping the heart rate elevated and burning fat. Try and do high intensity cardio for 25 mins after your work outs. And then on maybe a sat do a hours worth of hard cardio. As for a diet, just mainly try and eat every 2-4 hours and 5-6 meals a day. Eat well balanced meals(protein, carbs, and fats). Eat in moderation. You need to pay attention to your calorie count. Good luck and welcome aboard.

[grapplingengineer]

Welcome.
Acidbathbelfort didn't mention that he's a trainer, so his advice is always good (it seems). Read the stuff he's already posted. Lots of info.
To add something, I'd recommend you think on and write goals for yourself...simple ones leading to big ones. Don't underestimate the power of small goals. You've been there. Try to do what interests you. For some people, getting their cardio up is most important, for others getting big &/or strong is. Better yet, create variety. But whatever your goals are...approach them from different angles. Cardio: run, box, wrestle, jump rope, running stairs or hills, lifting lighter weights with shorter breaks, whatever you're going to want to do & smile. Strength: Heavy lifting, wrestling, plyometrics, bicycling for the legs, lots of possibilities. Since you're into MMA, maybe you want to get it/keep it related, so add stuff to heavy-bag work and grappling with buddies.

[ACIDBATHBELFORT]

Thanks for the props grapplingengineer. Those are some good suggestions. For your fighting goals its better to lift lighter with less rest and add is as many supersets as possible. Do a lot of core work( stomach and lower back). Thats the center of the body and is used in every motion. Also it must be strong and hard to absorb blows. Switch up your routine every two weeks or so and that also means the pieces of cardio equipment you use. Like grapplingengineer said, the bike is a really good piece. Done on a high level and with the right course you not only burn lots of fat and get that heart rate elevated but you work the legs as well. Plyometrics help add coordination as well as strengthen the smaller muscles. Be creative. Make sure and eat ASAP after your workouts. High calorie meal. Lots of carbs and protein. Shakes and smoothies are best, they are absorbed quicker by the body and those starving muscles are fed and ready to re-build.

[AngryPelican]

Thanks guys, I really appreciate the info. and help. I'm starting a goal list and schedule. I'm actually really excited to get back into the mix. Again, thanks.

Also, I'm looking for a school that teaches something different than traditional Karate in the Kansas City area, where should I post the question?

[Ben lowry]

AngryPelican,
Oyu should try out Russian Kettle bells they will increase your strength endurance and fix your figure all at once. IF you would like more infomarion check out www.dragondoor.com. These thing really work and you can do them just about any where. IF you have more questions you can email me at lowryb@mscd.edu

www.dragondoor.com

[scott]

cardio, cardio, cardio.

The most important and valuable exercises you can do are cardio exercises. Go jogging every morning for at least 20 minutes. Run up hills and mountains, go rock climbing, and try to swin some laps in the pool 3-4 days a week.

After about 3 months your cardio and your weight will be at an excellent level.

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