www.itstimetogetrich.com Watch these 3 short videos and get back to me ASAP!
beachbodyfit@gmail.com
Monday, June 29, 2009
Friday, June 26, 2009
Gain a Pound of Muscle Every Week
By: Adam Campbell
Maybe you've had sand kicked in your face. Maybe you've lost one too many attainable women to beefier guys. Or maybe you've read so much about weight loss that actually admitting you want to gain weight is a societal taboo. Whatever the reason, you want to bulk up. Now.
But forget about your alleged high-revving metabolism, says Doug Kalman, R.D., director of nutrition at Miami Research Associates. "Most lean men who can't gain muscle weight are simply eating and exercising the wrong way," he says.
Here's your fix: Follow these 10 principles to pack on as much as a pound of muscle each week.
Eat Meat
Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, a 160-pound man should consume 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats
Eat More
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)
A. Your weight in pounds.
B. Multiply A by 12 to get your basic calorie needs.
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise).
D. Strength training: Multiply the number of minutes you lift weights per week by 5.
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
F. Add D and E, and divide by 7.
G. Add C and F to get your daily calorie needs.
H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week.
Work Your Biggest Muscles
If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds' rest between sets.
Have a Stiff Drink
A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.
"Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles," says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.
For your shake, you'll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can't stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread.
But a drink is better. "Liquid meals are absorbed faster," says Kalman. So tough it out. Drink one 30 to 60 minutes before your workout.
Lift Every Other Day
Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. "Your muscles grow when you're resting, not when you're working out," says Michael Mejia, C.S.C.S., Men's Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.
Down Carbs After Your Workout
Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates. "Post-workout meals with carbs increase your insulin levels," which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich.
Eat Every 3 Hours
"If you don't eat often enough, you can limit the rate at which your body builds new proteins," says Houston. Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.
Make One Snack Ice Cream
Have a bowl of ice cream (any kind) 2 hours after your workout. According to a study in the American Journal of Clinical Nutrition, this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.
Have Some Milk Before Bed
Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles, says Kalman. Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up. "The more diligent you are, the better results you'll get," says Kalman.
Read more: http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Have_Some_Milk_Before_Bed.php#ixzz0JYcRVlN0&C
Maybe you've had sand kicked in your face. Maybe you've lost one too many attainable women to beefier guys. Or maybe you've read so much about weight loss that actually admitting you want to gain weight is a societal taboo. Whatever the reason, you want to bulk up. Now.
But forget about your alleged high-revving metabolism, says Doug Kalman, R.D., director of nutrition at Miami Research Associates. "Most lean men who can't gain muscle weight are simply eating and exercising the wrong way," he says.
Here's your fix: Follow these 10 principles to pack on as much as a pound of muscle each week.
Eat Meat
Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. (For example, a 160-pound man should consume 160 grams of protein a day—the amount he'd get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.) Split the rest of your daily calories equally between carbohydrates and fats
Eat More
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)
A. Your weight in pounds.
B. Multiply A by 12 to get your basic calorie needs.
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise).
D. Strength training: Multiply the number of minutes you lift weights per week by 5.
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8.
F. Add D and E, and divide by 7.
G. Add C and F to get your daily calorie needs.
H. Add 500 to G. This is your estimated daily calorie needs to gain 1 pound a week.
Work Your Biggest Muscles
If you're a beginner, just about any workout will be intense enough to increase protein synthesis. But if you've been lifting for a while, you'll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs. Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds' rest between sets.
Have a Stiff Drink
A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising. The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.
"Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles," says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.
For your shake, you'll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can't stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread.
But a drink is better. "Liquid meals are absorbed faster," says Kalman. So tough it out. Drink one 30 to 60 minutes before your workout.
Lift Every Other Day
Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. "Your muscles grow when you're resting, not when you're working out," says Michael Mejia, C.S.C.S., Men's Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.
Down Carbs After Your Workout
Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates. "Post-workout meals with carbs increase your insulin levels," which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich.
Eat Every 3 Hours
"If you don't eat often enough, you can limit the rate at which your body builds new proteins," says Houston. Take the number of calories you need in a day and divide by six. That's roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.
Make One Snack Ice Cream
Have a bowl of ice cream (any kind) 2 hours after your workout. According to a study in the American Journal of Clinical Nutrition, this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.
Have Some Milk Before Bed
Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles, says Kalman. Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up. "The more diligent you are, the better results you'll get," says Kalman.
Read more: http://www.menshealth.com/mhlists/gain_ten_pounds_of_muscle/Have_Some_Milk_Before_Bed.php#ixzz0JYcRVlN0&C
Tuesday, June 23, 2009
Get paid to work out!
www.itstimetogetrich.com Watch these 3 short vids and get back to me ASAP! cdjames14@hotmail.com
Sunday, June 21, 2009
I want to share something with you that I'm VERY excited about! I found a way where you and I can make a lot of extra money from working out and getting in shape. Please watch the videos on my website www.itstimetogetrich.com ASAP and let me know what you think? It will only take you a few minutes. I really want to get your opinion about this. Email me as soon as you can. Thank you so much!
Charlie James
cdjames14@hotmail.com
www.itstimetogetrich.com
Charlie James
cdjames14@hotmail.com
www.itstimetogetrich.com
Friday, June 19, 2009
I'm getting excited...
I get to go to the Hardrock casino in Hollywood, FL tonight to see some live MMA fights and the Tuff finale is tomorrow night ;)
Wednesday, June 17, 2009
Tuesday, June 16, 2009
Your Brain on Exercise
Your Brain on Exercise
Tony Horton
There was an astonishing article in Newsweek a few weeks back that just blew my mind/brain/cranium/noggin. Here's what I've learned from this article and further research. We all know that working out and exercising do amazing things for our body, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives. The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here's the scope. When you're forced to pull more oxygen into the body through exercise, you break what's called "the blood-brain barrier." It happens when you climb a long flight of stairs and when you're busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain. A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are "Miracle-grow" for the brain.
Studies with kids right up to seniors have proven that high-paced workouts (www.milliondollarbody.com Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head. Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin. Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs. If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes. TMT X 2 anyone?
Tony Horton
There was an astonishing article in Newsweek a few weeks back that just blew my mind/brain/cranium/noggin. Here's what I've learned from this article and further research. We all know that working out and exercising do amazing things for our body, and the benefits, other than weight loss and getting fit, are endless. Most of us also know that when our hearts, legs, and lungs get pumping, we feel much better than if we did nothing. Turns out that doing 20 minutes or more of cardiovascular and/or high-paced resistance workouts affects every aspect of our lives. The great thing about the Newsweek article is that it really laid out the scientific findings over the last few years. Here's the scope. When you're forced to pull more oxygen into the body through exercise, you break what's called "the blood-brain barrier." It happens when you climb a long flight of stairs and when you're busting through any kind of workout that gets your heart rate pumping. This oxygen-filled blood makes its way into the temporal lobe of the brain. Inside that temporal lobe is an area called the hippocampus. Inside the hippocampus lies the seahorse-shaped area known as the dentate gyrus. As you exercise, these oxygen-filled blood cells rush into this area of the brain. A chemical/protein called IGF-1 is formed and released inside the dentate gyrus, which ramps up another chemical/molecule called BDNF; both IGF-1 and BDNF are "Miracle-grow" for the brain.
Studies with kids right up to seniors have proven that high-paced workouts (www.milliondollarbody.com Power 90®, Power Half Hour®, Power 90® Master Series, P90X®, Tony & the Kids!, etc.) cause the release of these chemicals into the brain. Combine this with even more "brain drugs" like dopamine, serotonin, and norepinephrine and you've got yourself a feel-good party in your head. Aerobic physical movement causes the release of these chemicals, and they all help you focus and give you energy when you need it. They also help you relax and rest properly. It's like a homemade chemistry set inside your skull that produces a cocktail that simulates the effects of Prozac and Ritalin. Children who play outdoors more often score better on tests than kids who don't. Regular physical activity improves memory, mood, and problem-solving abilities. Consistent exercise raises self-esteem and decreases anxiety. Study after study has proven that people who exercise 5 to 6 days a week greatly decrease their need for psychotherapeutic drugs. If your brain goes without regular bouts of exercise, the hippocampus will shrink and erode, which can lead to neurological illnesses such as Alzheimer's disease. When the dentate gyrus is stimulated, neuro-genesis or neuro-plasticity occurs. I'm not talking about just slowing the aging process, I'm telling you that the brain creates new cells through exercise—brand new cells that assist in the reversal of aging. If you're looking for the fountain of youth, you can find it inside your head every time you exercise for more than 20 minutes. TMT X 2 anyone?
Monday, June 15, 2009
Interval Training...
Interval Training: The Best Way to See Quick Results
By Steve Edwards
There are a lot of misunderstandings about the best way to reshape your body. This is because there are a lot of trainers out there who espouse different fitness philosophies. In general, the various regimens touted all have some merit. In this article, we'll take a very simple look at various training strategies, bust a myth or two, and explain why interval training is the most efficient way to change your fitness level.
We're just about to launch a program called Insanity™, featuring Shaun T, which is a high-intensity conditioning program that's based on something we call MAX Interval Training. While it's the most intense workout program we've produced, it's not the first to use interval training to create fast results. In fact, every Beachbody® program uses some type of interval training.
What is interval training?
In short, you are interval training any time your workout includes a set wherein you perform at your maximum level, which is then followed by a lower-intensity set, which is then repeated to achieve a cumulative effect. An interval can be a set of curls, a dance move, or anything that tires you out over its given interval of time. The intervals can be short and hard, or long and easy, but they're all intervals, just so long as there is some cumulative effect (you get more tired as you go). All interval workouts aren't the same, though; the duration and intensity of the intervals are what define the workout.
Conversely, aerobic training is when you maintain a steady output at a low intensity level over the course of the workout. We do offer some workouts that do this, but they are generally either for recovery or for the second daily workout of a doubles program. This type of workout helps your aerobic efficiency but does very little for changing your body.
The myth of the fat-burning zone
It's impossible to approach this topic without debunking the term "fat-burning zone." You often hear uninformed trainers recommend that their clients reduce the intensity of their workouts so that their bodies will burn more fat. In reality, all these trainers are doing is lowering the overall effectiveness of their clients' programs.
Here's a quick explanation of the fat-burning zone. At an aerobic pace (see above), your body utilizes stored body fat as fuel to save its preferred fuel (stored blood glycogen) for more pressing matters. It sounds great because you're burning body fat. And while this is true, you're burning it at a very slow rate.
During higher-intensity work, your body turns to a limited supply of blood glycogen (often called blood sugar) for energy. While your body's burning glycogen during this more intense period, and not fat, it's breaking down more body tissue. Breakdown is a bad word for a good thing, because your body produces more hormones and increases its metabolism to repair this breakdown. As the tissue repairs itself, it builds more muscle so that next time you do a stressful workout it won't be so taxing. This process of adapting to intense exercise is where your body makes rapid change.
Continually building on this process is called progressive overload. By continually adapting to stress and then adding more (either with weight or speed or programs like Insanity), you increase your body's fitness so that it's actually burning body fat for fuel as you rest. Interval workouts should be a key component in every phase of your training.
Techie science made simple
Asked what separates serious and recreational athletes, author and fitness trainer Steve Ilg replied, "Intervals." But since "intervals" is an umbrella term for training that targets many different energy systems, it's quite a cryptic statement requiring further explanation. It's also pretty accurate. Recreational athletes like to train within their comfort zones. Interval training, regardless of the targeted intensity level, always forces you out of it. And you must be willing to leave your comfort zone if you want to see significant changes in your fitness level.
Interval levels can change dramatically. For example, HIIT (high-intensity interval training) workouts are very short, sometimes only lasting seconds, and completely anaerobic. Marathon runners will often run for 1- or 2-mile intervals, which can take many minutes and are obviously somewhat aerobic. The reason for the varying intensity of intervals is to train different energy systems in the body. These are defined by terms you may have heard of, AT (anaerobic threshold), VO2/max, etc. For our purposes, you don't need to know these terms. Here's the 101 version.
LSD. Not the hippie drug from the 60s, but rather long slow distance. This is not an interval; it's a term you're likely to hear especially if you know or are a runner or cyclist. Its purpose is for base-level aerobic conditioning. As I said above, it's not very applicable for making significant body changes, unless you do it for a very long time. Yet many trainers still recommend it. I think this is primarily because their clients won't complain about doing 30 minutes of easy exercise.
Sports-specific intervals. These can be anything, like the 2-mile example above. Interval training exists for all athletic endeavors. Since it's targeted for sports performance, we won't discuss it. You'll learn plenty about it when you join a local group to train for a triathlon or something else.
Weight training intervals. All weight training could be considered interval training, but traditionally, you rest so long between sets that you don't get a cumulative effect. All Beachbody weight training is done interval-style, which we call circuit training. During these workouts, you move from body part to body part without much rest between sets so that the workouts don't just target muscle building but also improve your cardiovascular fitness. Power 90® and Slim in 6® are good examples of this kind of training.
What defines these circuits is your targeted number of repetitions. A low target using more weight will create muscular hypertrophy, or growth. A higher number limits muscle growth (you get some muscle growth) and gives you more cardiovascular improvement.
Cardio intervals. These are what most of you probably define as interval training. First, we must define the difference between cardio and aerobic. Cardio means heart, while aerobic means oxygen. Aerobic training is most easily defined by the word "easy." It's really defined by training below your anaerobic threshold, but we're dispensing with science talk. Cardio, however, is all training that affects the heart. So it can include aerobic training but also all the high-intensity training associated with intervals.
High-intensity cardio intervals are performed in something we call heart rate training zones. Cardio intervals target these heart rate training zones for various periods of time. When you design your own interval workouts, you must do this yourself. When you have a trainer, he or she does it for you. This is why we at Beachbody always have test groups to make sure our workouts train you in your proper zone. That way, all you need to do is follow along.
MAX Intervals 'n' stuff
In general, the longer the interval, the easier the workout. Some interval sessions have long and moderate intervals with short aerobic breaks. Others have short, difficult intervals with long aerobic breaks. What makes Insanity's MAX Interval Training unique is that it combines long, hard intervals with short breaks.
The MAX Interval system is based on HIIT, though it's not HIIT. HIIT includes very short maximal intervals, followed by short breaks. It's very intense and also effective. Its downside is that it's so intense that your body can't do it for very long. You can generally only see good progress for 2 to 3 weeks at a time using HIIT workouts until you need to transition to a different type of training.
Conversely, a more traditional approach to interval training, like Turbo Jam®, that relies on various intensities of intervals (mainly moderate) can be done for very long periods of time before you need to change workouts. Your fitness improvements won't be as drastic, but they'll be steady.
With MAX Intervals, we lowered the intensity of HIIT just enough to keep the high-intensity format but to also increase the time during which you can make rapid improvements before needing a break. The result is a high-intensity interval training system that keeps yielding results for a long time before you need a transition.
How to incorporate intervals into your workout program
Like every other aspect of fitness, your starting point should be based on your current physical condition. If you aren't very fit, you'll want to start with a very basic interval program, which will still feel hard. Workouts like Slim in 6 Start It Up! or Power 90 Sweat Cardio 1–2 are perfect introductory interval sessions. If you're in doubt, start slow. It's easier to increase your workout's intensity than to go backward.
You never want to begin with HIIT or MAX Intervals, unless you've got a solid fitness base. This style of workout is so intense that you won't even be able to finish each workout, negating the whole interval aspect. And even if you do finish, training this hard out of the gate increases the risk of injury.
Intervals are the most effective way to see quick results from a workout program. If you're not doing them, add them right away. If you're already doing intervals, perhaps it's time to step up to the next level.
By Steve Edwards
There are a lot of misunderstandings about the best way to reshape your body. This is because there are a lot of trainers out there who espouse different fitness philosophies. In general, the various regimens touted all have some merit. In this article, we'll take a very simple look at various training strategies, bust a myth or two, and explain why interval training is the most efficient way to change your fitness level.
We're just about to launch a program called Insanity™, featuring Shaun T, which is a high-intensity conditioning program that's based on something we call MAX Interval Training. While it's the most intense workout program we've produced, it's not the first to use interval training to create fast results. In fact, every Beachbody® program uses some type of interval training.
What is interval training?
In short, you are interval training any time your workout includes a set wherein you perform at your maximum level, which is then followed by a lower-intensity set, which is then repeated to achieve a cumulative effect. An interval can be a set of curls, a dance move, or anything that tires you out over its given interval of time. The intervals can be short and hard, or long and easy, but they're all intervals, just so long as there is some cumulative effect (you get more tired as you go). All interval workouts aren't the same, though; the duration and intensity of the intervals are what define the workout.
Conversely, aerobic training is when you maintain a steady output at a low intensity level over the course of the workout. We do offer some workouts that do this, but they are generally either for recovery or for the second daily workout of a doubles program. This type of workout helps your aerobic efficiency but does very little for changing your body.
The myth of the fat-burning zone
It's impossible to approach this topic without debunking the term "fat-burning zone." You often hear uninformed trainers recommend that their clients reduce the intensity of their workouts so that their bodies will burn more fat. In reality, all these trainers are doing is lowering the overall effectiveness of their clients' programs.
Here's a quick explanation of the fat-burning zone. At an aerobic pace (see above), your body utilizes stored body fat as fuel to save its preferred fuel (stored blood glycogen) for more pressing matters. It sounds great because you're burning body fat. And while this is true, you're burning it at a very slow rate.
During higher-intensity work, your body turns to a limited supply of blood glycogen (often called blood sugar) for energy. While your body's burning glycogen during this more intense period, and not fat, it's breaking down more body tissue. Breakdown is a bad word for a good thing, because your body produces more hormones and increases its metabolism to repair this breakdown. As the tissue repairs itself, it builds more muscle so that next time you do a stressful workout it won't be so taxing. This process of adapting to intense exercise is where your body makes rapid change.
Continually building on this process is called progressive overload. By continually adapting to stress and then adding more (either with weight or speed or programs like Insanity), you increase your body's fitness so that it's actually burning body fat for fuel as you rest. Interval workouts should be a key component in every phase of your training.
Techie science made simple
Asked what separates serious and recreational athletes, author and fitness trainer Steve Ilg replied, "Intervals." But since "intervals" is an umbrella term for training that targets many different energy systems, it's quite a cryptic statement requiring further explanation. It's also pretty accurate. Recreational athletes like to train within their comfort zones. Interval training, regardless of the targeted intensity level, always forces you out of it. And you must be willing to leave your comfort zone if you want to see significant changes in your fitness level.
Interval levels can change dramatically. For example, HIIT (high-intensity interval training) workouts are very short, sometimes only lasting seconds, and completely anaerobic. Marathon runners will often run for 1- or 2-mile intervals, which can take many minutes and are obviously somewhat aerobic. The reason for the varying intensity of intervals is to train different energy systems in the body. These are defined by terms you may have heard of, AT (anaerobic threshold), VO2/max, etc. For our purposes, you don't need to know these terms. Here's the 101 version.
LSD. Not the hippie drug from the 60s, but rather long slow distance. This is not an interval; it's a term you're likely to hear especially if you know or are a runner or cyclist. Its purpose is for base-level aerobic conditioning. As I said above, it's not very applicable for making significant body changes, unless you do it for a very long time. Yet many trainers still recommend it. I think this is primarily because their clients won't complain about doing 30 minutes of easy exercise.
Sports-specific intervals. These can be anything, like the 2-mile example above. Interval training exists for all athletic endeavors. Since it's targeted for sports performance, we won't discuss it. You'll learn plenty about it when you join a local group to train for a triathlon or something else.
Weight training intervals. All weight training could be considered interval training, but traditionally, you rest so long between sets that you don't get a cumulative effect. All Beachbody weight training is done interval-style, which we call circuit training. During these workouts, you move from body part to body part without much rest between sets so that the workouts don't just target muscle building but also improve your cardiovascular fitness. Power 90® and Slim in 6® are good examples of this kind of training.
What defines these circuits is your targeted number of repetitions. A low target using more weight will create muscular hypertrophy, or growth. A higher number limits muscle growth (you get some muscle growth) and gives you more cardiovascular improvement.
Cardio intervals. These are what most of you probably define as interval training. First, we must define the difference between cardio and aerobic. Cardio means heart, while aerobic means oxygen. Aerobic training is most easily defined by the word "easy." It's really defined by training below your anaerobic threshold, but we're dispensing with science talk. Cardio, however, is all training that affects the heart. So it can include aerobic training but also all the high-intensity training associated with intervals.
High-intensity cardio intervals are performed in something we call heart rate training zones. Cardio intervals target these heart rate training zones for various periods of time. When you design your own interval workouts, you must do this yourself. When you have a trainer, he or she does it for you. This is why we at Beachbody always have test groups to make sure our workouts train you in your proper zone. That way, all you need to do is follow along.
MAX Intervals 'n' stuff
In general, the longer the interval, the easier the workout. Some interval sessions have long and moderate intervals with short aerobic breaks. Others have short, difficult intervals with long aerobic breaks. What makes Insanity's MAX Interval Training unique is that it combines long, hard intervals with short breaks.
The MAX Interval system is based on HIIT, though it's not HIIT. HIIT includes very short maximal intervals, followed by short breaks. It's very intense and also effective. Its downside is that it's so intense that your body can't do it for very long. You can generally only see good progress for 2 to 3 weeks at a time using HIIT workouts until you need to transition to a different type of training.
Conversely, a more traditional approach to interval training, like Turbo Jam®, that relies on various intensities of intervals (mainly moderate) can be done for very long periods of time before you need to change workouts. Your fitness improvements won't be as drastic, but they'll be steady.
With MAX Intervals, we lowered the intensity of HIIT just enough to keep the high-intensity format but to also increase the time during which you can make rapid improvements before needing a break. The result is a high-intensity interval training system that keeps yielding results for a long time before you need a transition.
How to incorporate intervals into your workout program
Like every other aspect of fitness, your starting point should be based on your current physical condition. If you aren't very fit, you'll want to start with a very basic interval program, which will still feel hard. Workouts like Slim in 6 Start It Up! or Power 90 Sweat Cardio 1–2 are perfect introductory interval sessions. If you're in doubt, start slow. It's easier to increase your workout's intensity than to go backward.
You never want to begin with HIIT or MAX Intervals, unless you've got a solid fitness base. This style of workout is so intense that you won't even be able to finish each workout, negating the whole interval aspect. And even if you do finish, training this hard out of the gate increases the risk of injury.
Intervals are the most effective way to see quick results from a workout program. If you're not doing them, add them right away. If you're already doing intervals, perhaps it's time to step up to the next level.
Thursday, June 11, 2009
Do you wrestle??? Wow!
http://www.sherdog.com/news/articles/usa-wrestling-well-give-you-a-quarter-million-not-to-fight-17909
Monday, June 8, 2009
Men's Health, Eat this, not that...
Nutritious, Healthy Alternatives
Eat This, Not That Bacon or sausage? Chips or fries? Soup or salad? Here are the snap decisions that make losing weight a snap
By: Phillip Rhodes
She smacks her gum, clears her throat, and sighs. We've encountered this impatience in a female plenty of times (11th grade, for starters), but it's especially stressful coming from a waitress. Why can't we answer her simple question: Soup or salad? If nutrition information would stop advancing, it'd be easy. A couple of years ago, you'd have picked the salad (fat-free ranch on the side, please).
Now we know that some vegetables are more nutritious cooked in soup than served raw in salad. And others won't do you much good unless you deliberately pour a fatty dressing on top of them. So . . . soup it is. Unless it's cream-based; too fatty. And this is just the start of the meal. "Chips or fries?" and "Swiss or Cheddar?" haven't even come up yet. Oh, and "would you like to see the wine list?" Time to simplify. We sat down and listed all the pesky mealtime puzzlers we could think of. And then we solved them. No quacks, no product-pushing flacks. Just sensible, easy-to-follow advice that's not likely to change for quite a while—if ever.
AT BREAKFAST
Eat This . . . Bacon
Per slice: 42 calories, 3 grams (g) protein, 0 g carbohydrates, 3 g fat (1 g saturated), 0 g fiber, 192 milligrams (mg) sodium
Not That . . . Sausage
Per link: 82 calories, 4 g protein, 0 g carbohydrates, 7 g fat (2.6 g saturated), 0 g fiber, 201 mg sodium
The food police were dead wrong when they busted bacon. A crisp slice has about the same amount of protein as a typical pork-sausage link, but half the fat and calories. "For every single sausage link, you could have two pieces of bacon," says Dawn Jackson Blatner, R.D., a spokeswoman for the American Dietetic Association. Oh, all right—twist our arm.
Eat This . . . English Muffin
Per muffin: 133 calories, 4 g protein, 26 g carbohydrates, 1 g fat (0 g saturated), 1.5 g fiber, 262 mg sodium
Not That . . . Bagel
Per bagel: 245 calories, 9 g protein, 48 g carbohydrates, 1 g fat (0 g saturated), 2 g fiber, 476 mg sodium
If you're faced with only refined-flour options (as you usually are unless you're breakfasting in Berkeley, California), you can't narrow down these two breads by fiber. So fall back on calories, Blatner advises. "Half a bagel has nearly as many calories as a whole English muffin," she says. "I know it doesn't look any bigger, but it's more dense. All those air pockets in the English muffin are saving you some calories." Enough to justify some jelly.
Eat This . . . French Toast
Per 2 slices: 298 calories, 10 g protein, 33 g carbohydrates, 14 g fat (3.5 g saturated), 0 g fiber, 623 mg sodium
Not That . . . Belgian Waffle
Per waffle: 390 calories, 8 g protein, 48 g carbohydrates, 19 g fat (12 g saturated), 1 g fiber, 850 mg sodium
Even though the French toast is dipped in sugary egg batter and lightly fried, the Belgian waffle still outweighs it. "A true Belgian waffle contains a lot of butter and eggs," says Linda McDonald, R.D., editor of Supermarketsavvy.com, a food-shopping Web site. "The size is different, too—the waffle is heavier than the French toast." Eat it too often and you'll be heavier, too.
Eat This . . . Poached Egg
Per egg: 74 calories, 6 g protein, 0 g carbohydrates, 5 g fat (1.5 g saturated), 0 g fiber, 147 mg sodium
Not That . . . Scrambled Egg
Per egg: 101 calories, 7 g protein, 1 g carbohydrates, 7 g fat (2 g saturated), 0 g fiber, 171 mg sodium
"Usually, when you order scrambled eggs, the cook uses butter, oil, or cream to make them," says Blatner. That adds fat and calories. "A poached egg is cooked in water." That adds nothing.
AT LUNCH
Eat This . . . Turkey-and-Ham Wrap
Per wrap: 390 calories, 32 g protein, 19 g carbohydrates, 23 g fat (8 g saturated), 9 g fiber, 1,890 mg sodium
Not That . . . 6-Inch Turkey-and-Ham Sub
Per sandwich: 476 calories, 30 g protein, 52 g carbohydrates, 16 g fat (7 g saturated), 3 g fiber, 1,690 mg sodium
"Typically, with a sub sandwich, you're going to get a colossal roll that might be the equivalent of four to eight pieces of bread but has little fiber," says Dave Grotto, R.D., director of nutrition education at the Block Center for Integrative Cancer Care in Evanston, Illinois. Most wraps have 3 to 6 g fiber—and that's before you factor in the vegetables, which will help cover nearly a third of your daily recommended allowance.
Eat This . . . Baked Beans
Per serving: (about 6 ounces): 230 calories, 8 g protein, 46 g carbohydrates, 1 g fat (1 g saturated), 7 g fiber, 720 mg sodium
Not That . . . Coleslaw
Per serving: (about 6 ounces): 190 calories, 1 g protein, 22 g carbohydrates, 11 g fat (2 g saturated), 3 g fiber, 300 mg sodium
"Beans reign supreme in many nutrition categories," especially protein, says Grotto. "Plus, there's no comparison for fiber; beans blow away—sorry for the bad word choice—the coleslaw."
Eat This . . . Beef Burrito
Per serving: 440 calories, 17 g protein, 52 g carbohydrates, 18 g fat (8 g saturated), 5 g fiber, 1,330 mg sodium
Not That . . . Beef Quesadilla
Per serving: 470 calories, 26 g protein, 38 g carbohydrates, 24 g fat (13 g saturated), 3 g fiber, 1,270 mg sodium
Much like its culinary cousin the wrap sandwich, the burrito leaves more room for good stuff—vegetables that add fiber but not fat. The quesadilla is just meat and cheese—and lots of both.
Eat This . . . Chips
Per 1-ounce bag: 152 calories, 2 g protein, 15 g carbohydrates, 10 g fat (3 g saturated), 1 g fiber, 168 mg sodium
Not That . . . Fries
Per 3-ounce serving: 270 calories, 3 g protein, 34 g carbohydrates, 13 g fat (3 g saturated), 4 g fiber, 115 mg sodium
First, there's the serving-size issue. The bag of chips that usually comes with a sandwich has a net weight of 1 ounce. The fries that come with your burger start at 3 ounces. Then there's the fat. Fries, especially crinkle-cut ones, have more surface area, so they soak up more saturated fat from cooking oil. Plus, many processed fries are sprayed with partially hydrogenated fat before they leave the factory. "So it doesn't make a difference what they're fried in; they already contain trans fat," Grotto says.
Eat This . . . Ground-Beef Pizza Topping
Per ounce: 54 calories, 8 g protein, 0 g carbohydrates, 2 g fat (1 g saturated), 0 g fiber, 24 mg sodium
Not That . . . Pepperoni Pizza Topping
Per ounce: 130 calories, 6 g protein, 1 g carbohydrates, 11 g fat (4.5 g saturated), 0 g fiber, 501 mg sodium
The highest-quality beef doesn't end life as a pizza topping. But ground beef is still a leaner leftover than pepperoni, which is a combination of meat scraps made palatable by the addition of fat and sodium, says McDonald.
Eat This, Not That Bacon or sausage? Chips or fries? Soup or salad? Here are the snap decisions that make losing weight a snap
By: Phillip Rhodes
She smacks her gum, clears her throat, and sighs. We've encountered this impatience in a female plenty of times (11th grade, for starters), but it's especially stressful coming from a waitress. Why can't we answer her simple question: Soup or salad? If nutrition information would stop advancing, it'd be easy. A couple of years ago, you'd have picked the salad (fat-free ranch on the side, please).
Now we know that some vegetables are more nutritious cooked in soup than served raw in salad. And others won't do you much good unless you deliberately pour a fatty dressing on top of them. So . . . soup it is. Unless it's cream-based; too fatty. And this is just the start of the meal. "Chips or fries?" and "Swiss or Cheddar?" haven't even come up yet. Oh, and "would you like to see the wine list?" Time to simplify. We sat down and listed all the pesky mealtime puzzlers we could think of. And then we solved them. No quacks, no product-pushing flacks. Just sensible, easy-to-follow advice that's not likely to change for quite a while—if ever.
AT BREAKFAST
Eat This . . . Bacon
Per slice: 42 calories, 3 grams (g) protein, 0 g carbohydrates, 3 g fat (1 g saturated), 0 g fiber, 192 milligrams (mg) sodium
Not That . . . Sausage
Per link: 82 calories, 4 g protein, 0 g carbohydrates, 7 g fat (2.6 g saturated), 0 g fiber, 201 mg sodium
The food police were dead wrong when they busted bacon. A crisp slice has about the same amount of protein as a typical pork-sausage link, but half the fat and calories. "For every single sausage link, you could have two pieces of bacon," says Dawn Jackson Blatner, R.D., a spokeswoman for the American Dietetic Association. Oh, all right—twist our arm.
Eat This . . . English Muffin
Per muffin: 133 calories, 4 g protein, 26 g carbohydrates, 1 g fat (0 g saturated), 1.5 g fiber, 262 mg sodium
Not That . . . Bagel
Per bagel: 245 calories, 9 g protein, 48 g carbohydrates, 1 g fat (0 g saturated), 2 g fiber, 476 mg sodium
If you're faced with only refined-flour options (as you usually are unless you're breakfasting in Berkeley, California), you can't narrow down these two breads by fiber. So fall back on calories, Blatner advises. "Half a bagel has nearly as many calories as a whole English muffin," she says. "I know it doesn't look any bigger, but it's more dense. All those air pockets in the English muffin are saving you some calories." Enough to justify some jelly.
Eat This . . . French Toast
Per 2 slices: 298 calories, 10 g protein, 33 g carbohydrates, 14 g fat (3.5 g saturated), 0 g fiber, 623 mg sodium
Not That . . . Belgian Waffle
Per waffle: 390 calories, 8 g protein, 48 g carbohydrates, 19 g fat (12 g saturated), 1 g fiber, 850 mg sodium
Even though the French toast is dipped in sugary egg batter and lightly fried, the Belgian waffle still outweighs it. "A true Belgian waffle contains a lot of butter and eggs," says Linda McDonald, R.D., editor of Supermarketsavvy.com, a food-shopping Web site. "The size is different, too—the waffle is heavier than the French toast." Eat it too often and you'll be heavier, too.
Eat This . . . Poached Egg
Per egg: 74 calories, 6 g protein, 0 g carbohydrates, 5 g fat (1.5 g saturated), 0 g fiber, 147 mg sodium
Not That . . . Scrambled Egg
Per egg: 101 calories, 7 g protein, 1 g carbohydrates, 7 g fat (2 g saturated), 0 g fiber, 171 mg sodium
"Usually, when you order scrambled eggs, the cook uses butter, oil, or cream to make them," says Blatner. That adds fat and calories. "A poached egg is cooked in water." That adds nothing.
AT LUNCH
Eat This . . . Turkey-and-Ham Wrap
Per wrap: 390 calories, 32 g protein, 19 g carbohydrates, 23 g fat (8 g saturated), 9 g fiber, 1,890 mg sodium
Not That . . . 6-Inch Turkey-and-Ham Sub
Per sandwich: 476 calories, 30 g protein, 52 g carbohydrates, 16 g fat (7 g saturated), 3 g fiber, 1,690 mg sodium
"Typically, with a sub sandwich, you're going to get a colossal roll that might be the equivalent of four to eight pieces of bread but has little fiber," says Dave Grotto, R.D., director of nutrition education at the Block Center for Integrative Cancer Care in Evanston, Illinois. Most wraps have 3 to 6 g fiber—and that's before you factor in the vegetables, which will help cover nearly a third of your daily recommended allowance.
Eat This . . . Baked Beans
Per serving: (about 6 ounces): 230 calories, 8 g protein, 46 g carbohydrates, 1 g fat (1 g saturated), 7 g fiber, 720 mg sodium
Not That . . . Coleslaw
Per serving: (about 6 ounces): 190 calories, 1 g protein, 22 g carbohydrates, 11 g fat (2 g saturated), 3 g fiber, 300 mg sodium
"Beans reign supreme in many nutrition categories," especially protein, says Grotto. "Plus, there's no comparison for fiber; beans blow away—sorry for the bad word choice—the coleslaw."
Eat This . . . Beef Burrito
Per serving: 440 calories, 17 g protein, 52 g carbohydrates, 18 g fat (8 g saturated), 5 g fiber, 1,330 mg sodium
Not That . . . Beef Quesadilla
Per serving: 470 calories, 26 g protein, 38 g carbohydrates, 24 g fat (13 g saturated), 3 g fiber, 1,270 mg sodium
Much like its culinary cousin the wrap sandwich, the burrito leaves more room for good stuff—vegetables that add fiber but not fat. The quesadilla is just meat and cheese—and lots of both.
Eat This . . . Chips
Per 1-ounce bag: 152 calories, 2 g protein, 15 g carbohydrates, 10 g fat (3 g saturated), 1 g fiber, 168 mg sodium
Not That . . . Fries
Per 3-ounce serving: 270 calories, 3 g protein, 34 g carbohydrates, 13 g fat (3 g saturated), 4 g fiber, 115 mg sodium
First, there's the serving-size issue. The bag of chips that usually comes with a sandwich has a net weight of 1 ounce. The fries that come with your burger start at 3 ounces. Then there's the fat. Fries, especially crinkle-cut ones, have more surface area, so they soak up more saturated fat from cooking oil. Plus, many processed fries are sprayed with partially hydrogenated fat before they leave the factory. "So it doesn't make a difference what they're fried in; they already contain trans fat," Grotto says.
Eat This . . . Ground-Beef Pizza Topping
Per ounce: 54 calories, 8 g protein, 0 g carbohydrates, 2 g fat (1 g saturated), 0 g fiber, 24 mg sodium
Not That . . . Pepperoni Pizza Topping
Per ounce: 130 calories, 6 g protein, 1 g carbohydrates, 11 g fat (4.5 g saturated), 0 g fiber, 501 mg sodium
The highest-quality beef doesn't end life as a pizza topping. But ground beef is still a leaner leftover than pepperoni, which is a combination of meat scraps made palatable by the addition of fat and sodium, says McDonald.
Saturday, June 6, 2009
Friday, June 5, 2009
Turn her on instantly... :P
"Women want sex just as much as—if not more than—men do," says Emily Nagoski, Ph.D., a sex researcher at Indiana University. "But women often feel shy about making the first move." Too shy, say the 66 percent of men who wish women would initiate more often.
How to bring her out of her sexual shell? Coax her. Tempt her. Tease her as if she were a cat chasing a feather on a string, advise our experts. Give her a deep, sigh-inducing kiss—then stop. Or pull her close, press tight against her thigh, then move away.
"You're letting her know you're open to her advance but making her bring it to the next level of intimacy," says Amy Levine, a New York City based sexuality educator. Once she's comfortable making the moves, she'll be more likely to pounce when the urge strikes.
Read more: http://www.menshealth.com/mhlists/womens_sex_fantasies/Turn_Her_On_Instantly.php#ixzz0HbINrucx&C
How to bring her out of her sexual shell? Coax her. Tempt her. Tease her as if she were a cat chasing a feather on a string, advise our experts. Give her a deep, sigh-inducing kiss—then stop. Or pull her close, press tight against her thigh, then move away.
"You're letting her know you're open to her advance but making her bring it to the next level of intimacy," says Amy Levine, a New York City based sexuality educator. Once she's comfortable making the moves, she'll be more likely to pounce when the urge strikes.
Read more: http://www.menshealth.com/mhlists/womens_sex_fantasies/Turn_Her_On_Instantly.php#ixzz0HbINrucx&C
Thursday, June 4, 2009
Japanese Judo Vocabulary
Principles of Judo
Ju
Do
Judo
Seiryoku Zenyo
Jita Kyoei
the principle of gentleness, yielding, or giving way
way, path, or principle
the gentle way
maximum efficiency (through minimum effort)
mutual benefit and welfare
General Vocabulary
Sensei
Dojo
Gi (Judogi)
Seiza
Anza
Ritsurei
Zarei
Kiotsuke!
Rei!
Sensei Ni Rei!
Uke
Tori
Ukemi
Uchi Komi
Randori
Kiai
teacher or instructor
place or club where Judo is practiced
Judo uniform
kneeling position
sitting position with legs crossed
standing bow
kneeling bow
(come to) attention!
bow!
bow! (to Sensei)
person receiving a judo technique
person performing a judo technique
falling practice (side, back, forward)
repetition practice without throwing
free practice
shout during execution of technique
Gripping, Posture and Throwing Principles
Kumi Kata
Shizen Hontai
Jigo Hontai (Jigotai)
Tsugi Ashi
Tai Sabaki
Kuzushi
Tsukuri
Kake
methods of gripping an opponent fundamental natural posture
fundamental defensive posture
sliding foot walking (kata technique) pivoting or turning the body
off balance (first element of a throw)
entry into a throw
execution of a throw
Vocabulary Related to Names of Judo Techniques
Ashi
Barai
Dori
Dojime
Eri
Gaeshi (Kaeshi)
Gake
foot or leg (as in Okuri-Ashi-Harai)
sweeping action with the leg or foot (as in Deashi-Barai)
grab (as in Kata-Ashi-Dori)
body scissors/squeeze (illegal in competition)
lapel of the Judo gi (as in Okuri-Eri-Jime)
counter or reversal (as in Sumi-Gaeshi)
hook (as in Ko-Soto-Gake)
Garami
Gari
Gatame
Goshi (Koshi)
Guruma
Gyaku
Ha
Hane
Hara
Harai (Barai)
Hadaka
Hidari
Hiji
Hineri
Hishigi
Hiza
Hon
Jigoku
Juji
Jime (Shime)
Kaeshi (Gaeshi)
Kami
Kata
Kesa
Kibisu
Ko
Komi
Koshi (Goshi)
Kote
Kuzure
Makikomi
Makura
Mata
Migi
Morote
Mune
Nami
O
Obi
Okuri
Otoshi
Ryote
Sankaku (Sangaku)
Sasae
Seoi
Shiho
entangle or twist (as in Ude-Garami)
reap or sweep (as in Osoto-Gari)
pin or (joint) lock (as in Kata-Gatame or Ude-Gatame)
hip (as in 0-Goshi)
wheel (as in Kata-Guruma)
reverse (as in Gyaku-Juji-Jime)
wing (as in Kata-Ha-Jime)
springing action (as in Hane-Goshi)
stomach (as in Hara-Gatame)
sweeping action with the leg or foot (as in Harai-Goshi)
naked (as in Hadaka-Jime)
left (as in Hidari-Eri-Dori in Goshin-Jitsu-No-Kata)
elbow (as in Hiji-Makikomi, kansetsu-waza)
twisting (as in Kote-Hineri in Goshin-Jitsu-No-Kata)
crush (as in Ude-Hishigi-Wake-Gatame)
knee (as in Hiza-Guruma)
basic or fundamental (as in Hon-Kesa-Gatame)
hell (as in Jigoku-Jime)
cross (as in Juji-Gatame)
choke or strangle (as in Hadaka-Jime)
counter or reversal (as in Kaeshi-Waza)
upper (as in Kami-Shiho-Gatame)
single or shoulder (as in Kata-Juji-Jime or Kata-Gatame)
scarf (as in Kesa-Gatame)
heel (as in Kibisu-Gaeshi)
minor (as in Ko-Soto-Gari)
pull (as in Tsuri-Komi-Goshi)
hip (as in Koshi-Guruma)
wrist (as in Kote-Gaeshi in Goshin-Jitsu-No-Kata)
variation (as in Kuzure-Kesa Gatame)
winding (as in Uchi-Makikomi)
pillow (as in Makura-Kesa-Gatame)
thigh (as in Uchi-Mata)
right (as in Migi-Eri-Dori in Goshin-Jitsu-No-Kata)
two-handed (as in Morote-Gari)
chest (as in Mune-Gatame)
normal (as in Nami-Juji-Jime)
major (as in O-Goshi)
Judo belt (as in Obi-Goshi)
sliding (as in Okuri-Eri-Jime)
to drop (as in Tani-Otoshi)
two handed (as in Ryote-Jime)
triangle (as in Sankaku-Gatame)
blocking (as in Sasae-Tsuri-Komi-Ashi)
shoulder (as in Ippon-Seoi-Nage)
four corners (as in Kami-Shiho-Gatame)
Shime (Jime)
Sode
Soto
Sukashi
Sukui
Sumi
Tai
Tate
Te
Tomoe
Tsuki
Tsuri
Uchi
Ude
Uki
Ura
Ushiro
Utsuri
Wake
Yoko
choke or strangle (as in Shime Waza)
sleeve (as in Sode-Tsuri-Komi-Goshi)
outer or outside (as in Soto-Makikomi)
counter or evasion (as in Uchi-Mata-Sukashi)
scoop (as in Sukui-Nage)
corner (as in Sumi-Otoshi)
body (as in Tai-Otoshi)
straddle (as in Tate-Shiho-Gatame)
hand (as in Te-Guruma)
circle (as in Tomoe-Nage)
thrusting (as in Tsuki-komi-Jime)
lift (as in Harai-Tsuri-Komi-Ashi)
inner (as in 0-Uchi-Gari)
arm (as in Ude-Gatami)
floating (as in Uki-Goshi)
back (as in Ura-Nage)
reverse or rear (as in Ushiro-Kesa-Gatame)
change or transfer (as in Utsuri-Goshi)
armpit (as in Wake-Gatame)
side (as in Yoko-Shiho-Gatame)
Tournament Vocabulary (! Refers to referee verbal calls)
Shiai
Hajime!
Matte!
Sore Made!
Sono Mama!
Yoshi!
Ippon!
Waza Ari!
Waza Ari Awasete Ippon!
Yuko!
Koka!
Shido!
Hansokumake!
Hantei!
Hiki Wake!
Kohaku
Tentori
tournament-style competition
start! or begin! competition (shiai or randori)
stop! (whatever you are doing)
end of match! (announced after ippon or end of match time)
freeze! (hold your position in Ne-Waza)
resume! (resume grappling)
full point score (wins match) from single throw, two Waza-
Aris, pin for 25 sec, submission from choke or armlock, or
opponents hansokumake (direct penalty or 4th shido)
half point score (numerical score) from single throw,
pin >20 sec, or opponents 3rd shido
Waza Ari+Waza Ari = Ippon (full point score wins match)
from 2 throws or 3 opponent shidos+Waza-Ari
score (less than Waza-Ari) from single throw, pin > 15 sec,
or opponents 2nd shido. Yukos accumulate (no points)
score (less than Yuko) from single throw, pin > l0 sec,
or opponents 1st shido. Kokas accumulate (no points)
minor penalty (1st shido scores Koka for opponent, 2nd shido scores Yuko for opponent, 3rd shido scores Waza-Ari for opponent, 4th shido is hansokumake and scores ippon for opponent. Opponent's scores for penalties are not cumulative: only one Koka/Yuko/Waza-Ari is scored)
major penalty (match forfeit, ejection from shiai if direct)
decision (referee and judges vote with flags, majority wins)
draw (no winner)
"winner stays up form of shiai
elimination form of shiai
Japanese Ordinal Numbers
Ichi (Sho)
Ni
San
Shi (Yo/Yon)
Go
Roku
Shichi
Hachi
Ku
Ju
1
2
3
4
5
6
7
8
9
l0
Ju Ichi
Ju Ni
Ju San
Ju Shi (Ju Yon)
Ju Go
Ju Roku
Ju Shichi (Ju Nana)
Ju Hachi
Ju Ku
Niju
11
12
13
14
15
16
17
18
19
20
Judo Ranking/Classification System
Yonen
Shonen
Seinen
Mudansha
Yudansha
Kyu
Dan
junior Judo students under 13 yrs of age (no chokes or joint locks)
junior Judo students 13-16 yrs of age (no joint locks)
senior Judo students 17+ yrs of age (no joint locks below Sankyu)
undergraduate Judo students (sub-black belt ranks)
graduate Judo students (black belt ranks)
class (grades of sub-black belt ranks)
step (grades of black belt ranks)
Senior Mudansha Rank
Belt Color
Rokyu
Gokyu
Yonkyu
Sankyu
Nikyu
Ikkyu
White
White
White
Brown
Brown
Brown
Senior Yudansha Rank
Belt Color
Shodan
Nidan
Sandan
Yodan
Godan
Rokudan
Shichidan
Hachidan
Kudan
Judan
Black
Black
Black
Black
Black
Black or Red/White
Black or Red/White
Black or Red/White
Black or Red
Black or Red
This vocabulary list was created by Alain Wilkinson, Encino Judo Club (http://JudoInfo.com/ejc.htm). This web page is copyright © 2003 by Neil Ohlenkamp, Judo Information Site at http://JudoInfo.com, USA. All rights reserved. Last modified April 12, 2003.
Ju
Do
Judo
Seiryoku Zenyo
Jita Kyoei
the principle of gentleness, yielding, or giving way
way, path, or principle
the gentle way
maximum efficiency (through minimum effort)
mutual benefit and welfare
General Vocabulary
Sensei
Dojo
Gi (Judogi)
Seiza
Anza
Ritsurei
Zarei
Kiotsuke!
Rei!
Sensei Ni Rei!
Uke
Tori
Ukemi
Uchi Komi
Randori
Kiai
teacher or instructor
place or club where Judo is practiced
Judo uniform
kneeling position
sitting position with legs crossed
standing bow
kneeling bow
(come to) attention!
bow!
bow! (to Sensei)
person receiving a judo technique
person performing a judo technique
falling practice (side, back, forward)
repetition practice without throwing
free practice
shout during execution of technique
Gripping, Posture and Throwing Principles
Kumi Kata
Shizen Hontai
Jigo Hontai (Jigotai)
Tsugi Ashi
Tai Sabaki
Kuzushi
Tsukuri
Kake
methods of gripping an opponent fundamental natural posture
fundamental defensive posture
sliding foot walking (kata technique) pivoting or turning the body
off balance (first element of a throw)
entry into a throw
execution of a throw
Vocabulary Related to Names of Judo Techniques
Ashi
Barai
Dori
Dojime
Eri
Gaeshi (Kaeshi)
Gake
foot or leg (as in Okuri-Ashi-Harai)
sweeping action with the leg or foot (as in Deashi-Barai)
grab (as in Kata-Ashi-Dori)
body scissors/squeeze (illegal in competition)
lapel of the Judo gi (as in Okuri-Eri-Jime)
counter or reversal (as in Sumi-Gaeshi)
hook (as in Ko-Soto-Gake)
Garami
Gari
Gatame
Goshi (Koshi)
Guruma
Gyaku
Ha
Hane
Hara
Harai (Barai)
Hadaka
Hidari
Hiji
Hineri
Hishigi
Hiza
Hon
Jigoku
Juji
Jime (Shime)
Kaeshi (Gaeshi)
Kami
Kata
Kesa
Kibisu
Ko
Komi
Koshi (Goshi)
Kote
Kuzure
Makikomi
Makura
Mata
Migi
Morote
Mune
Nami
O
Obi
Okuri
Otoshi
Ryote
Sankaku (Sangaku)
Sasae
Seoi
Shiho
entangle or twist (as in Ude-Garami)
reap or sweep (as in Osoto-Gari)
pin or (joint) lock (as in Kata-Gatame or Ude-Gatame)
hip (as in 0-Goshi)
wheel (as in Kata-Guruma)
reverse (as in Gyaku-Juji-Jime)
wing (as in Kata-Ha-Jime)
springing action (as in Hane-Goshi)
stomach (as in Hara-Gatame)
sweeping action with the leg or foot (as in Harai-Goshi)
naked (as in Hadaka-Jime)
left (as in Hidari-Eri-Dori in Goshin-Jitsu-No-Kata)
elbow (as in Hiji-Makikomi, kansetsu-waza)
twisting (as in Kote-Hineri in Goshin-Jitsu-No-Kata)
crush (as in Ude-Hishigi-Wake-Gatame)
knee (as in Hiza-Guruma)
basic or fundamental (as in Hon-Kesa-Gatame)
hell (as in Jigoku-Jime)
cross (as in Juji-Gatame)
choke or strangle (as in Hadaka-Jime)
counter or reversal (as in Kaeshi-Waza)
upper (as in Kami-Shiho-Gatame)
single or shoulder (as in Kata-Juji-Jime or Kata-Gatame)
scarf (as in Kesa-Gatame)
heel (as in Kibisu-Gaeshi)
minor (as in Ko-Soto-Gari)
pull (as in Tsuri-Komi-Goshi)
hip (as in Koshi-Guruma)
wrist (as in Kote-Gaeshi in Goshin-Jitsu-No-Kata)
variation (as in Kuzure-Kesa Gatame)
winding (as in Uchi-Makikomi)
pillow (as in Makura-Kesa-Gatame)
thigh (as in Uchi-Mata)
right (as in Migi-Eri-Dori in Goshin-Jitsu-No-Kata)
two-handed (as in Morote-Gari)
chest (as in Mune-Gatame)
normal (as in Nami-Juji-Jime)
major (as in O-Goshi)
Judo belt (as in Obi-Goshi)
sliding (as in Okuri-Eri-Jime)
to drop (as in Tani-Otoshi)
two handed (as in Ryote-Jime)
triangle (as in Sankaku-Gatame)
blocking (as in Sasae-Tsuri-Komi-Ashi)
shoulder (as in Ippon-Seoi-Nage)
four corners (as in Kami-Shiho-Gatame)
Shime (Jime)
Sode
Soto
Sukashi
Sukui
Sumi
Tai
Tate
Te
Tomoe
Tsuki
Tsuri
Uchi
Ude
Uki
Ura
Ushiro
Utsuri
Wake
Yoko
choke or strangle (as in Shime Waza)
sleeve (as in Sode-Tsuri-Komi-Goshi)
outer or outside (as in Soto-Makikomi)
counter or evasion (as in Uchi-Mata-Sukashi)
scoop (as in Sukui-Nage)
corner (as in Sumi-Otoshi)
body (as in Tai-Otoshi)
straddle (as in Tate-Shiho-Gatame)
hand (as in Te-Guruma)
circle (as in Tomoe-Nage)
thrusting (as in Tsuki-komi-Jime)
lift (as in Harai-Tsuri-Komi-Ashi)
inner (as in 0-Uchi-Gari)
arm (as in Ude-Gatami)
floating (as in Uki-Goshi)
back (as in Ura-Nage)
reverse or rear (as in Ushiro-Kesa-Gatame)
change or transfer (as in Utsuri-Goshi)
armpit (as in Wake-Gatame)
side (as in Yoko-Shiho-Gatame)
Tournament Vocabulary (! Refers to referee verbal calls)
Shiai
Hajime!
Matte!
Sore Made!
Sono Mama!
Yoshi!
Ippon!
Waza Ari!
Waza Ari Awasete Ippon!
Yuko!
Koka!
Shido!
Hansokumake!
Hantei!
Hiki Wake!
Kohaku
Tentori
tournament-style competition
start! or begin! competition (shiai or randori)
stop! (whatever you are doing)
end of match! (announced after ippon or end of match time)
freeze! (hold your position in Ne-Waza)
resume! (resume grappling)
full point score (wins match) from single throw, two Waza-
Aris, pin for 25 sec, submission from choke or armlock, or
opponents hansokumake (direct penalty or 4th shido)
half point score (numerical score) from single throw,
pin >20 sec, or opponents 3rd shido
Waza Ari+Waza Ari = Ippon (full point score wins match)
from 2 throws or 3 opponent shidos+Waza-Ari
score (less than Waza-Ari) from single throw, pin > 15 sec,
or opponents 2nd shido. Yukos accumulate (no points)
score (less than Yuko) from single throw, pin > l0 sec,
or opponents 1st shido. Kokas accumulate (no points)
minor penalty (1st shido scores Koka for opponent, 2nd shido scores Yuko for opponent, 3rd shido scores Waza-Ari for opponent, 4th shido is hansokumake and scores ippon for opponent. Opponent's scores for penalties are not cumulative: only one Koka/Yuko/Waza-Ari is scored)
major penalty (match forfeit, ejection from shiai if direct)
decision (referee and judges vote with flags, majority wins)
draw (no winner)
"winner stays up form of shiai
elimination form of shiai
Japanese Ordinal Numbers
Ichi (Sho)
Ni
San
Shi (Yo/Yon)
Go
Roku
Shichi
Hachi
Ku
Ju
1
2
3
4
5
6
7
8
9
l0
Ju Ichi
Ju Ni
Ju San
Ju Shi (Ju Yon)
Ju Go
Ju Roku
Ju Shichi (Ju Nana)
Ju Hachi
Ju Ku
Niju
11
12
13
14
15
16
17
18
19
20
Judo Ranking/Classification System
Yonen
Shonen
Seinen
Mudansha
Yudansha
Kyu
Dan
junior Judo students under 13 yrs of age (no chokes or joint locks)
junior Judo students 13-16 yrs of age (no joint locks)
senior Judo students 17+ yrs of age (no joint locks below Sankyu)
undergraduate Judo students (sub-black belt ranks)
graduate Judo students (black belt ranks)
class (grades of sub-black belt ranks)
step (grades of black belt ranks)
Senior Mudansha Rank
Belt Color
Rokyu
Gokyu
Yonkyu
Sankyu
Nikyu
Ikkyu
White
White
White
Brown
Brown
Brown
Senior Yudansha Rank
Belt Color
Shodan
Nidan
Sandan
Yodan
Godan
Rokudan
Shichidan
Hachidan
Kudan
Judan
Black
Black
Black
Black
Black
Black or Red/White
Black or Red/White
Black or Red/White
Black or Red
Black or Red
This vocabulary list was created by Alain Wilkinson, Encino Judo Club (http://JudoInfo.com/ejc.htm). This web page is copyright © 2003 by Neil Ohlenkamp, Judo Information Site at http://JudoInfo.com, USA. All rights reserved. Last modified April 12, 2003.
Subscribe to:
Posts (Atom)
Posts
