Anyone who has been at the Kobukai hombu for a while knows how physically challenging summer is. We run - alot - streets, hills, forest trails. There is no AC in our dojo - so 80 degrees outside is 90 degrees inside. Many of you have 'visited the bushes' to relieve your stomach of the extra food your body didn't really need anyway. Overheated heads are soaked under garden hoses. Even the pool is no relief - just more physical torture. So...it is my advice that you join me in getting shape for the summer with this very simple plan - starting now. I offer (and highly suggest) my 12-week plan of fitness preparation. Each week, I will suggest a change. These changes are cumulative over the twelve weeks. Eat or do whatever you wish on one day of the week. Come May, it will be obvious who has taken the suggestion - and who hasn't.
Week Eleven - April 12th - April 18th
- No eating after 8 PM.
- No beer.
- No soda.
- No pasta.
- Only fruit and protein drink for breakfast.
- Red meat only two times per week.
- All other flesh foods only the size of a deck of cards.
- No white bread including croissants, cake, cupcakes, white bread, muffins and rolls.
- No elevators.
- Park your car as far away in your work parking lot as reasonably possible.
- Weight train three times per week. 10-15 repetitions per set.
- Five sets of body weight chin-ups and dips at every weight workout. No assistance. No machines.
- Three sets of 50 push-ups before you go to work each weekday.
- Before 9 AM, three 20-minute cardio sessions of non-martial arts class-related cardio per week.
- Shadow box for 10 minutes after your cardio workouts.
- Beginning in week eight, replace two of your cardio sessions with a run.
Hajime...
