The_Ryno

63k ppl killed by a punch to the throat? I think not. Just because I know it won't kill me doesn't mean I like the idea. according to the laws of physics, no. Not without an outside force. Suck out all the air maybe? Your arm weighs 15lb? How do you know? Can you throw a punch at over 100mph? I had my shoulder reconstructed. That required hospitalization. Does everyone you know leave hospitals in a bodybag? What kind of health insurance do you have?

First of all let me make it clear that my intent is not to flame. However, that statement makes it clear that you have no intention of doing any type of competition other than maybe (and I stress maybe) point fighting. Putting things into your diet that you otherwise wouldn't get isn't being dishonest. It's being intelligent. Do you want to get the most out of your training? Supplement. Do you want to spend twice as long recovering? If not, supplement. While I respect the ethic that you express, that training is pure, and your love for pushing yourself harder, I rather resent the implication that those of us who do use supplements are cheating ourselves or anyone else.

So Smaller guys puch faster, don't hit as hard, and are more skilled than bigger guys? I have to ring the bell on that theory. And what IS a light muscle anyway?

Shabz, When I'm 50 I plan on being so filthy stinking rich I can pay someone to walk for me. Seriously though, if you're using rolling pins on your shins, and you're putting enough pressure on them to damage bone, you need to have your head examined.

Jerry, Tell you what, you're obviously pretty handy with a search engine. This is what I want you to find for me. I want you to find some incidents where people were killed by a PUNCH to the throat. Boxers, Martial Artists, etc. And then, while you're at it, do some research on the subject of self defense. You'll find that this tactic is almost UNIVERSALLY taught. To prove the fact in even simpler terms, reach up and push your larynx back. Notice that it flexes and moves? By the way, to defend Guy Mezger's statement about the lottery, Just because it hasn't happened, doesn't mean that it never will.

If your goal is lethality, don't waste your money on martial arts. I mean why spend all that time, effort, and cash to learn all that useless stuff like discipline, self control, honor, and loyalty when all it takes to be lethal is a driver's license? No wonder all the "bloodsports" are so popular. Have we really gotten so far away from this being an "art"? Aside from all that, what does it matter? Do you really think you're capable of killing another human with your bare hands? I don't mean physically, I mean emotionally. I very seriously doubt it. Besides, if by some chance you ever do, are you prepared to justify lethal force? I think not. And what if you fail to justify it? Are you prepared to face the consequences? again, I believe the answer is no.

While a well executed punch to the throat is effective enough to stun your attacker and allow an escape, the belief that it will be fatal is absolutely untrue. "Your chances of winning the lottery five times in a row are better than your chances of killing someone in this manner." (Guy Mezger) Please stop spreading this, you're putting a pretty daunting idea in people's heads and depriving them of a perfect target to stop and evade an attack.

Try sparring in water a little more than waist deep. Not only will you develop a bit more speed and power, but sparring in that environment will get you a little more attuned to looking for telegraphed strikes. DISCLAIMER: Grappling in water is obviously not a good idea. If you try it, leave a note to the surviving members of your family and let them know I warned you.

Are you wondering how to find your BF from scratch? Or, do you already have the measurements and you're just wondering how to calculate them?

But you're humble. Doesn't that count for anything?

Check my General Diet Advice post.

First off, let me reiterate that this is GENERAL advice. While this specific program MAY not work for everyone, I've found it effective in the majority of cases. 1. DIET By far, the most important aspect of your training must be your diet. Whatever your goal, be it weight loss, gain, or maintenance, you will make NO progress without a proper diet. Your diet may differ signifigantly from the guy (or girl, this works for the ladies too) next to you, however rules of thumb apply regarless. 2. RULES OF THUMB Roughly 1g of Protein per lb of TARGET bodyweight. If you weigh 200lbs, and you want to weigh 180, 180g of protein. Roughly 2g of carbs per lb. Same rules apply. Carbs should be as complex as possible. Whole grains, fresh veggies, fruits. Bread makes people fat. Consume fewer calories than you burn for weight loss. Consume more calories for weight gain. Use fats sparingly, fats should be in the form of unsaturated, essential fatty acids (EFA's) These are Omega-3, Omega-6, and Omega-9. Cold water fish are a great source. 3. FINDING YOUR CAL INTAKE. First find your bodyweight. That's the number at the top of the scale when it stops spinning (J/K, if you don't mantain a sense of humor, you'll get burnt out.). Be honest, if you cheat at this point you'll throw everything off. Besides, you're only cheating yourself. I'll use myself as an example. 135lbs (I'm 5'4", stop picking on me.) Take that number and multiply by 13 to find the number of calories that you would generally need to mantain that bodyweight. For example, 135 x 13= 1,755. Decide whether you want to lose, gain, or maintain. Take your maintenance calories and add (for weight gain) or subtract (for weight loss) to get your target caloric intake (TCI). In my case, I need to gain a few lbs because my girl thinks I'm skinny. That being the case, 1,775 + 500= 2,255. For the first week or so, this will be your TCI. This may be adjusted a little later on if you discover that your TCI is too low or too high depending on your metabolism. 4. PUTTING IT ALL TOGETHER (up to this point) Eat more often. If you're only eating three or fewer meals a day, your body is going to have a hard time either dropping the weight, or properly using the nutrients that you're taking in. Protein should be consumed at every meal, all six of them. Get the bulk of your daily carb intake early in the day and immediately after workout. Later in the day, your body begins to slow down in preparation for sleep. Getting carbs too late will result in fat storage. However, right after workout, 20-30 grams of simple carbs is highly recommended. The reason for this is that your body runs on a substance called Glycogen. When you exercise, your body will use the Glycogen in your bloodstream as fuel. That slaughtered feeling at the end of a hard workout is Glycogen depletion, the result of your body using all of the readily available Glycogen. If this is not replaced, your body will raid Glycogen stores to elevate blood sugar. Unfortunately, Glycogen is only stored in two places, the liver (which stores Glycogen SOLELY to feed the brain), and skeletal muscle. I bet you already know that breaking down muscle is bad. Why else would they call it muscle wasting? 5. Cardio Cardio is most effective when done first thing after you wake up, on an empty stomach. If there are no available carbs from food, your body has no choice but to burn fat for energy. However, in order for this to happen, you have to get your body into what's called a Kreb's Cycle. All this is, is your body's fat-burn mode. This happens when you sustain your target heart rate for around 20 min. At that point your body will begin roasting your gut, thighs, hips, love handles, butt, whatever. Now, for those of you saying "Great, but what's my target heart rate," simple. Take 220, subtract your age, then multiply by .70. For example, I'm 25, so 220-25=195x.70=136.5. Got it? That being the case, I recommend at least an hour of cardio 3x per week. You can do more or less, depending on your needs. In fact, if you're trying to gain weight, I'd almost say avoid cardio altogether, but knowing that some of us have to keep up our road work for endurance reasons, just make sure that you replace the calories that you burn on the street. 6. WEIGHT TRAINING I'm often asked whether resistance training is useful in losing weight. I've heard at least a hundred different answers to this from people who are supposedly "in the know". There's really only 1 correct answer, YES! Not only is weight trraining useful, I'd say its essential. There are a number of reasons for this, one of which is appearance. I mean, come on, if you're losing weight, do you want to end up looking like a toothepick with skin hanging all over? I thought not. Weight training will build muscle mass and give you some tone and shape. The most important reason, however, is the added fat burn. I know some of you think I just dropped something on my head, but hear my out. Fat has no demands on your body in terms of nutrients and energy. It just sits there making you look bad. Muscle on the other hand, is what's called metabolically active tissue. This means that muscle takes nutrients and converts them to fuel. In the case of fat, this is done on a micro-cellular level, in the mitochondria (think of them as little muscle power plants). Consequently, your body will use those fat stores to meet some of those demands. Now, I'm not going to get into specific training routines because frankly, everyone has different target areas and goals. If you want more specific training guides for the gym, send me an e-mail or PM me, and we'll put something together. Alright, everybody still here? I want to cover a couple of gender specific FAQ's really fast. Ladies, Don't put off weight training because you're afraid of bulking up. You simply don't have the main thing required to build large, bulky muscles, Testosterone. Guys, I hate to burst your bubbles, but you most likely won't end up looking like Ronnie Coleman or Ah-Nuld. The fact is, without a pretty good supply of steroids, that super-freaky bodybuilder is rarely attainable by us "mere mortals". 7. YOUR FOOD SUPPLY Protein- Your best sources of protein form whole foods are as follows. Skinless chicken or turkey breast, egg whites (if you have to have yolks, 1 for every six egg whites) lean top sirloin, tuna, and salmon. Both tuna and salmon are also good sources of EFA's. NOTE: men should avoid large amounts of Soy, studies have shown that the isoflavones in soy that mimic estrogen can lead to Gynomastica (man boobs) and Testicular shrinkage. Both are reversible. Carbs- The best carbs are low GI (Glycemic Index, means that they don't elevate blood sugar and insulin levels too badly), complex carbs, such as oatmeal, green vegetables, citrus fruits, berry fruits, and whole grains (EFA's again!). If you have to have bread, whole grain or pita breads are best. NOTE: post workout carbs should be simple easily absorbed carbs, honey is ideal. Fats- A good plan is to avoid every fat that's solid at room temp. Omega fats are not only harmless, they're good for you. These can be found in cold water fish, whole grains like Flaxseed and Borage, and many nuts. However, a good EFA supplement can provide all of the omegas conveniently with no mess, or fishy taste. If you use a fat supplement, use liquid instead of capsules, and refridgerate, they go rancid after a few days. In closing, I've tried to make this as complete and all-inclusive as possible. If I did leave anything out, or if you have a question that I didn't touch on, let me know and I'll fix it ASAP. Until then, Eat right, Train hard, and die OLD.

Diet and exercise are the ONLY way that you're going to get in shape and stay that way. PERIOD. Here's a start. Take your current body weight in lbs and multiply that # by 13. That's the total of calories per day that you will generally need to maintain that weight. Now if you want to lose weight, subtract 500 cals. Burn more calories per day than that and you will lose weight. Remember to adjust those numbers as you lose. Smaller body mass will require fewer cal. to maintain than a larger one. Also, factor in the speed of your metabolism. If you're slow, consume fewer calories. As a rule of thumb, Take in 1 gram of protein per lb of bodyweight (target, not actual) and 2g of carbs per lb per day. Get your fats from whole grain or fish, otherwise, a good EFA supplement would do. As far as Americans being overweight from low quality meat, try again. The USDA has the highest quality standards of any agricultural agency in the world. Factor in the number of organ meats and other by-products (mad cow anyone) that the average Brit consumes, and you'll see that the argument holds very little water. In addition, the human body is VERY VERY unlikely to store protein as fat. Although it can happen, basic physiology is such that you will store carbs for energy more readily than protein. Unassimilated protein is processed through the kidneys and expelled due to the difficulty that the body has in converting amino acids to sugars. Watch for my General Diet Advice thread.

Walk in the door just as you would in any situation, respectful and polite. Let them know that you're eager and willing to give it 100%. There's no mystical path to walking in the door. Be yourself. If you walked in all cocky and hard then punked out after 20 push ups, I'm sure you can see the outcome of that one.

Cung is going to be doing the next K-1. If you want to watch, check your pay per view listings. Also, not to change the subject, but since when did UFC become the standard measure of a fighter? I hear a lot about how so and so would do in UFC, why. I mean how often do you hear "Floyd Mayweather is a great boxer, but how would he do in WWF". I don't get it.