Sohan

I started out by running short distances and pushing it a little further evey week. (Buy good running shoes!) I then started mixing in other excercises. After 5-6 weeks my routine was lasting 45 - 60 minutes a day. I was told that you need to "fuel the train" by having a little something to eat (fruit, cereal etc..) which boosts the metabolizm giving energy to burn calories. (I can't back this claim up, just what I was told) I train in the AM every day. I just go to bed a little earlier and get up earlier. Mentally, I look at my morning run as "roadwork", and adopt a boxer's mentality for training. I find it very motivating. As far as eating beforehand, since blood sugar is typically low in the morning, a glass of juice makes me much more productive in the workout. Depends on your stomach tolerance, but everyone could use some carbs to up their blood sugar in the AM. With respect, Sohan

Try it for a week. Go to bed at 9 or 10, and get up early but have a glass of juice, and then exercise for about 20 minutes at a light intensity. Then get a good breakfast and skip the coffee (try decaf instead). Also, get a small morning snack about 3 hrs later, and then eat a decent lunch. Skimp on the later calories, but not the morning ones. Do this for a week, and I guarantee it'll make a big difference... With respect, Sohan

Jiffy, I strengthen my immune system more effectively by training, eating well, managing stress, and getting good rest between workouts. I don't need someone sneezing on me to bolster my defenses. With respect, Sohan

Sounds like you're just out of shape. Get a good warmup and cooldown and give your body time to adapt to the routine, and you'll be fine. With respect, Sohan

SK, you may want to look at your diet and sleeping schedule. You sound like you might be sleep deprived and need an extra hour at night, or your diet may be deficient as well. Make sure you're getting enough quality nutrients and a sufficient caloric intake to support your activity level. Also, make sure you're getting a good post-workout meal after any exercise session to boost recovery. If you want to train in the morning, I suggest going to bed a little earlier at the start, and keeping the workouts short and easy for a couple weeks until you get used to them, whether you run, cycle, lift weights, do MA, etc. Let your body adapt to the stress before you give it more. With respect, Sohan

I was reading another post, and this is a comment for those considering training this winter (if it is winter where you live) with an existing cold or flu. Although exercise can do YOU a world of good when you have a cold, it can also make your fellow dojomates sick--sweaty people making frequent physical contact in damp clothing are simply hot zones for infectious viruses. I personally get very cranky when a training partner comes in with a cold, because it puts me at risk, and I ABHOR being sick and missing training. I am sure I speak for many other MA practitioners by saying that if you are sick, even if you think it's no big deal, please stay out of the dojo and train solo until you feel better. With respect, Sohan

SK, you just have to "train" yourself to be a morning person. I prepare my gear for the next day that night before and then get to bed earlier, even if it means missing out on TV---nothing really worthwhile happens after 10PM anyway. The next morning I down a big glass of water and maybe some OJ and then head for the door. Adopt a "just do it" attitude and after a while, your body will be fine with early-AM training. With respect, Sohan

Glad to hear you're healing up! With respect, Sohan

dunno about the chest problems, but the loading phase is unnecessary. All that is doing is making your supply run out faster and you dig into your pockets sooner. Forget the loading phase and just start the normal reccommended usage. E & K, I wouldn't say loading is unnecessary. In my experience it certainly does fills the tanks quicker--and I always notice a remarkable difference in my workouts and my physique after 5 days. Not loading gets the same results, but it just takes longer. I know there's still some conflicting research about this, but I've taken enough of the stuff to know how it affects me. With respect, Sohan

The great news is that Sohan answers questions all across the forums, so we already have an "Ask Sohan" thing going!Just trying to help out. This place gives a lot to me, so I like giving back! With respect, Sohan

That's the only way to go. We have a guy that teaches gymnastics where I do karate who is 78 years old and can still do handstand pushups and backflips, and has a grip like a vise. He is my inspiration. With respect, Sohan

See this: http://oldschooliron.com/index.html With respect, Sohan

Kettlebell training has been around for years. It is the current fad today in functional training, but it is still a very useful tool. I wouldn't rush out and buy a set until you've tried them (they're expensive), but there are many sites on the web that can help you with instruction on how to use them if you have access to kettlebells at a gym. I personally prefer sandbags and dumbbells because they're cheaper. With respect, Sohan

I think you're eating too much protein, and not enough fruit and veggies. All protein and few carbs makes you pretty stinky in wrestling practice from ammonia in your sweat, plus it's going to kill your endurance because of low glycogen. Also, you need to cut some of the fat you're eating as well. See if you can get steamed veggies at the cafeteria, or go buy a steamer and keep it in your room. Also, get some fiber in your diet. Milled flax, oatmeal, etc. Fiber keeps you full and keeps the calories low also. Here's a good shake you can try: 1/2 cup rolled oats (uncooked) 2 Tbsp Milled Flax Seed 1/2 cup canned pineapple 1 cup OJ 1 cup fat-free plain yogurt 1 scoop whey protein powder (@20-23gms-optional) 1 medium peeled carrot Mix in blender until smooth. Add or delete ingredients as you need to. If it is too thick add some water. All these ingredients you should be able to keep in a dorm fridge. I eat one or two of these every day, and I rarely get hungry later. With respect, Sohan

Actually, creatine is not an amino acid. It is a nitrogenous organic acid that is made in the liver by parts of three amino acids, but is not itself an amino acid. And it does nothing to "regenerate" muscle tissue, but is merely a metabolite that is used as a source of ATP for short duration higher-intensity exercise. Supplementing it in the diet provides for greater stores of creatine in muscle tissue, allowing one to experience higher training volume which in turn allows for better gains. Sorry, just wanted to point that out. With respect, Sohan

Think positive and don't allow yourself to consider anything other than success here. Your emotional outlike and determination will make a world of difference in your recovery. This is the best time to fall back on the principles you've learned in karate--you are going to find them more useful than you thought! We're all pulling for you, KarateK. Let us know how things go! With respect, Sohan

If you don't like us, why don't you just say so? With respect, Sohan

Try Tabata intervals. Do 20 seconds of burpees, then rest 10 seconds. Do this 8 times total (4 minutes total). Simple but highly effective workout. With respect, Sohan

Do them at home. I do, because my wife already knows I'm weird. With respect, Sohan

Great, great exercise. No equipment needed, and a fantastic way to boost conditioning and work capacity: 1. Stand with your feet shoulder width apart. 2. Squat down and put your hands on the ground just outside your knees. 3. Kick your feet back and drop into a pushup position. 4. As you push up, pull your knees back into the squat position. 5. Leap straight up, either with a knee tuck or straight leg extension. You can use this exercise in a variety of combinations or within a circuit. The simplest way is to do 3 sets of 10 reps to start with a minute rest between sets. Make each jump explosive, and be sure to drop your belly to the floor for the pushup. You can also use a medicine ball that is placed in front of you. Grab the medicine ball for the jump and place it back down before the pushup. With respect, Sohan

It sounds broken. Let us know what the doc says. Get better soon! With respect, Sohan

Drink a tablespoon of apple cider vinegar after you take your protein. It should solve the problem. Rinse your mouth with water afterward to remove the acid from your teeth. Also, be sure to take your creatine separately from your protein, or you won't assimilate it as well. Take creatine with fruit juice or something else that has simple carbs. With respect, Sohan

Thanks, GMac. Nice to hear you've joined the ranks. Just keep at it and never give up, and a few years from now you'll wonder why you didn't start earlier! .......... If anyone is interested, here is another workout I did yesterday at the track before evening karate. I got the idea from another trainer, and modified it slightly: 400m Sandbag carry (100 lb sandbag) 400m run Sandbag clean and press x 8 reps 5 Burpees (No rest between exercises) Three repetitions of this cycle in total. I'm not supposed to rest between cycles, but I gave myself a minute anyway. Tough workout, and then we worked kata for an hour and a half last night. I am indeed wiped today. With respect, Sohan

Absolutely. It's never too late to start. Keep up the good work! With respect, Sohan

Make sure you warm up before you skip. Some knee wheels, pushing back on knees, bodywt squats, etc. Keep it really brief at the start and don't do it more than 3x/wk for a few weeks. Good luck! With respect, Sohan