hmm...a good thread like this a great deal. When I train I follow a few rules. 1. Allow the body to rest between sessions. 2. Diet fits the day with a view to the week, it is NOT law for your life. 3. Mix the exercise NEVER focus totally on one set or part of the body, work most of your body (not all, but most) and change what you work each session. The rest piece is number one IMHO for good reason. No reason to burn or damage yourself, the body has to recover so let it recover. I train on: Monday, Wednesday, Friday and at the weekend I move the day I train. In the Dojo, I do whatever sensei says, Friday is an easy session in that we do what we would like, I call it a bit'sa session. (bits of this bits of that) Friday is also a day I swap with my plans, in that I go for a run maybe, come home do some sit ups etc etc. BUT what I always do to break from the repetition of sits ups and so on is Kata or kihon etc between the run the sit ups etc Run Kata Sit ups Kihon Press ups Ren Raku weights kata (any order but any mix) For an hour or two. Diet. I say it fits the day, by this I mean my protein intake and carb intake goes up on training days, so giving my body what it needs to burn and use for the session. I eat before a session up to 2 hrs before but not after! When I finish, I don't eat at all if I'm going to bed in the next 3hrs. I replace fluids, absolutely but nothing with sugar...fizzy drinks, fruit drinks big no to them. Sometimes I plan the week depends on upcoming events. Salads do feature in my eating habits! Protein (meat) is on the menu every day! As to exercise. Some people focus on legs, then the next session focus on arms and so on. No no no. Work more on legs but work arms, some core. (Stomach) Work more on arms and your core, some legs Work more on your core, work your neck, some legs and so on Variety, rather then total and complete repeat repeat repeat to me is key. BUT without doubt the one and is actually extremely important bit of you that no one works is the mind! Work on your mind even harder at home than in the dojo. I say this for safety sake, this is why.... Clear a space (garden, garage, front room) close your eyes, do the kata! In your mind see your self in your space doing the kata, see the mistake you made and stop correct continue, then do it again. (sounds like a hippy thing, seriously no try it see for yourself) You star t a kata in a spot, facing a certain direction, when you finish where should you be? I bet your not even close...... Work your mind as much as your body.