Monday, May 21, 2007

Warrior Style Weight Loss

In my own training right now I'm backing off the strength training just a bit and putting some effort toward deflating my spare tire.

Now, I'm not normally real concerned with keeping my midsection real trim, when I realized that I was beginning to outgrow the pants that I bought because I had outgrown the previous set of pants, I decided it was time to do a little maintenance.

I'm really big into the warrior mentality and I hate aerobics, stair-steppers, treadmills and Fit-TV (though I do watch a program from time to time for a good laugh.). Tae-bo might be alright if it wasn't set to sissy pop music. That said, I thought my fellow warriors out there might like to know some of my tactics for eliminating the enemy at my waistline.

Here are the main components:
1. Get disciplined about food--Discipline is essential to the warrior's success. Starve your enemy out by controlling the supply line--don't take in more food and calories than you need each day.

2. Morning walk every day--I stumbled on this pretty much by accident, though it fit some theories I've known about. I started walking as a means of spiritual discipline. AFter dropping off the kids at school, I go for a walk to pray and think before starting my day. I only go a mile or two, which only burns about 100 to 200 calories, but it boosts my metabolism for most of the day until I can get to my main workout.

3. Kettlebells --Three days a week, baby! Right now I'm diong the “> Enter the Kettlebell program, which includes clean & press ladders, snatches and swings. Kettlebells burn lots of calories while conditioning the body for combat situations.

4. Minimize strength training--With the high calorie burn going on, it's difficult to add much muscle, so I do just enough strength training that I don't lose what I've gained over the last year. That amounts to barbell training one day a week and odd-object lifting (stones, barrells, pipes, sand bags) once a week.

5. Heavy bag work--After training with barbells, I do 30 to 45 minutes of punching and kicking on my heavy bag. I work various drills and combinations and try to keep my heart rate up around 150-160 and push it to 180-185 two or three times during the workout. If the weather is good, I use my homemade 150-pound bag outside. (Detailed instructions for making your own will get posted later this week).

6. Jumproping & sprinting--After my mid-week kettlebell workout, I do 20-30 minutes of alternating jumproping with spriting (100 rope jumps, two sprints up and down the alley, couple minutes of rest; repeat 4 to 6 times).

Schedule works like this:

Monday-light kettlebells: 5 clean & press ladders up to 3 reps per side, 10 minutes of snatches at a comfortable pace

Tuesday-Barbells (Deadlifts, bench press, squats) and heavy bag work

Wednesday- moderate kettlebells: 5 clean & press ladders up to 4 reps per side, 10 minutes of snatches and swings at a challenging pace

Thursday-odd-object lifting

Friday- off

Saturday- Heavy kettlebells: 5 clean & press ladders up to 5 reps per side, 10 minutes of swings doing as many as I possibly can in that time (175 this weekend).


Of course, 5 kids and a business to run get me off schedule from time to time, but I pretty much stick to this.

Stay strong, stay fit

John Fike

1 comment:

Cindy said...

I agree with you that maintaining proper diet and food discipline is very essential to keep fit.Also incorporation of daily exercise also is a must for this thing be possible.Thank you for sharing this ideas with us.


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