Yes, mbacarra, I'm a fitness instructor, I also teach several martial arts. I'm glad if this training schedule is of help - I'll be posting other more difficult routines that you can 'step up' to when this one becomes too easy for you - I was also thinking of putting up tutorials on body-building and basic self defense among other things.


I agree that the targets would be pretty easy for some, PunkGuitar - however, this program is for those with a limited time schedule who still want to be in shape. Feel free to up the targets If it's too easy for you, I'm glad - it means you're a fit man


The program on this page is not the 'ultimate fitness program' but a set of reasonably good equipment-free exercises to help people who want to stay in reasonable shape but don't have much time - it's a program that I hope will help the most people possible.


I'll be posting other routines for people who want to lose weight, go in for 'super-fitness', build muscle mass, etc.

Thanks for the feed-back, all, I'm happy to be of help.



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Mbacarra, I'll include some more info on body metabolism in a day or two. However, I've been having some problems with my net connection (that's the reason I haven't posted much for a day or two). I'll put some info up tomorrow or the day after.

 

 

 

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I like this fitness routine, but something on how to lose weight fast would be very nice too.

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I'll try to create a tutorial on that, Hagar. Until I can put something specific up, if you follow this routine and watch your calories you should lose weight. I'll try to put up a program specifically targeted at weight loss, but it might take more than 15 minutes a day to follow.

It'll take a few days before I can put it up, I usually have to take some pics, and write out the text - I'll do it in between classes over the next few days (I teach the martial arts) and put it up as soon as I can. Take care now.
- - - Yratorm

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This is a great thread to maintain fitness on a very short schedule.

Running and light weights would be a good addition to this routine - for example, do this schedule one day, run on another, do light weights on a third (well, at least I do light weights) - I think this 'mixing' of exercise types is a very good way to achieve all round fitness - you have basic cardio/aerobic exercise covered, AND you improve muscle tone.

I think a combination of various different types of exercises is optimal for overall fitness.

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Right, very well put - I agree. I'll edit the main post and add something to this effect. Thanks.

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hey Yratorm, you actually added my suggestions to the main post thanks for the credit too

We've got quite a few fitness tutorials on this forum now - one on general fitness (this one), then on controlling metabolism, on losing weight (easy AND hard ways, no less, hehe), and even one on heavy weight training.

Know what's missing? In the description of this section it says that this section is going to include self defense tips and various philosophies and meditations. I could put in a few there, and so could you, Yratorm - if you study in a martial arts school in the east and wear the costume you wear (in some of your pics), I think you're pretty much ninja - if not, then close. Just guessing, don't mind me. But I bet you have tons of self defense moves.

Anyway, off-topic here, my apologies all - I think I'll start a thread on this.

 

 

 

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Hmm, self defense moves posted here would have to be moves that anyone could do - that required little strength, etc. I'll look through my techniques and post a few good ones. Also tips on awareness, and at least one meditation to improve a person's basic positive/effective response to a hostile situation (rather than hoping the situation will 'go away').

Hmm, quite a tall order, all in all - will see what I can do, but not easy to put it all in a single post. A series of posts might be better - suggestions, anyone?

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WORK IT Yratorm WORK IT

Although I am surprise you didn't mention crunches in there , they could be an alternate to situp's just double the normal repitition.

You can also do army presses. Instead of showing my sexy self doing them, all your really doing is standing up and then pushing your straight in the air and then bring them down. In order to feel any burn you would normally want to do at least 100 a set.

Another good exercise is the bicycle kick, in which you lay on your back and then with your feet in the air move them like a bicycle.

Also another good for a good challenge, put you feet on a chair and then do push up's or sit up's, with this higher elevation is makes a bit more changing since you have to go higher and lower then you normally do.

That is some army fitness stuff I remembered.

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Heh, great stuff, St.Micheal. Mind if I put your suggestions in a quote in the original post? I'm kind of trying to create a compendium of good fitness exercises.

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I think I'm going to print this out. I'm kinda out of shape, and don't really perform any physical activity on a daily basis (the short jog I sometimes take after lunch doesn't really count). Although I am lookinng for upper body stregnth, I think that his is a good cardio workout.

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