Hello everybody..

Now, i want to get a lean body and build muscle..besides, want to get body like a fighter and have strength and agility..

My training right now:

Cardio - Jogging 2km, and skipping 50 with 30s rest..

Weight lifting - Normal 11kg dumb bell..

So, may i know proper way to get the body like this:

cardio change to HIIT
weight lift change to the one that requires explosiveness aka power clean, snatch, ect. read the stickies. 11kg can only bring you to a certain point only. join a MMA class or something too. different type of martial art gives different type of body.

I think first you need to explain how is the current condition of your body. before the sifu here can advice you on the next step.

u wan the looks of the body
or the functionality of the body?

I got 172cm/92kg/38cm waist.. my total muscle mass around 50kg if i'm not mistaken..

Mostly have fat at the abs, oblisque and chest..sometimes looks like man boobs..

I want both..

start changing ur diet first...
most importantly
and i guess u made a mistake
if u got 38cm waist, u damn slim...
lol

you mean 38 inches waist is it?
your 38" is from measurement tape or from your pants? if from pants it is false.

if pants shud b more or less a?

Oops~ 38"

It's from my pants..so, if by tape i dunno how much..

nope, different a lot, the clothing industries have been telling white lies to keep consumer happy.

so shud be more OR less?
which?

of coz what pants show is less than actual size.
my pants and measurement tape show the size is different by 6"
don't think the cloth can expand until 6" ba..

If you want to replicate a fighter's body, then live the fighter's lifestyle.
Eat like them, train like them.

I personally don't know any local fighters whose training regiment consists purely of jogging 2km and weight lifting 11kg DB.

lol, dude ur best deal would be joining a martial art and since u r posting tony's pic, join muay thai (not those muay fit kind of stuff, go join real muay thai training). U will get lots of "hiit" there.

Already joined before..but other martial art..2 years ago..

Today i just do HIIT..

Jog, run, jog..really tired one eventhough i jog everyday..

HIIT burn more fat than cardio exercise rite?

hiit is cardio exercise.

Hi TS, I can't tell you how to train for other martial arts but I box. So I'm just gonna tell you what is recommended for boxers. (Not that I follow everything, because I'm lazy )

Please remember that boxers train specifically for that 3 mins round.
Cardio
Running

• At amateur level, 3 times a week 10km runs (I only manage 5km 3 times a week)
• Each run is divided into sections. First section is plain running for about 3km.
• Next section is 3 mins fast run (not quite a sprint yet) and then 2 mins of shadowboxing while jogging
• The final section is sprinting to the finish

Misc

• Squat jumps
• Burpees
• Lunges
• Leg raises
• Jump punches
• Jump twists
• Obstacle course type tyre exercise (i have no idea what its called)

*note that all these misc exercises are done while running. This run is separate from the 10km recommended runs

Martial arts specific
This you'll have to fill in yourself because it depends on the martial art you practice. But it should be about 4-6 hours a week.

Strength
Old school boxing coaches don't agree with weight training. They say it makes you slow. I'm not sure but I still do weights because power is important

I think you'd better ask the weights guru-s here for weight exercises that focus on explosive power and endurance, not strength. Since boxing is core and footwork centric, I mainly do core exercises.

Why not train for this??

lol. he wish!

lol I wish too!!

Ok..thnx..These are very useful..

Need to ready my mental to do these things..

Oh mai~ Passion..passion..passion..and patient..

Uh, I forgot to mention. During the 10km runs, the 3mins fast run 2 mins shadow boxing is done in a cycle. So 3-2-3-2-3-2 until the final phase where you sprint.

Also, even with all these, I'm still a fatty because I drink and smoke (too much). So diet is very important. I lost 13kg in 2 months when I regulated my food and drink. But then I started again. IMHO diet is the most difficult part.

.

This post has been edited by hoxy: Jun 13 2012, 05:12 PM

Truth. You, sir, know what you are talking about.

TS,i got this from some source:

What you get with the Scott Adkins Workout is a 6 day intense program that includes within it 2 high intensity cardio sessions that will keep you looking shredded (this is the secret most other mass building programs fail to target which is why you see a corresponding increase in bulk!).

Days 1/5: Legs and Shoulders

4 sets 8 repetitions (each leg) one legged barbell squat
3 sets 10 repetitions upright barbell rows
4 sets 10 repetitions kettlebell snatch
3 sets 10 repetitions barbell shoulder press
3 sets 12 repetitions jump squats
3 sets 8 repetitions (each side) bent over low pulley lateral raise
3 sets 10 repetitions barbell side lunges
Day 2/4: Chest, Back and Arms

4 sets 8 repetitions (each side) pushup rows
3 sets 10 repetitions Triceps push-downs with reverse grip
4 sets 10 repetitions cable curls lying on floor
3 sets 10 repetitions incline dumbbell press
3 sets 12 repetitions pull ups
3 sets 8 repetitions (each side) single leg deadlifts
3 sets 10 repetitions bench press close-grip
Day 3/6: High Intensity Interval Training & Core

10 minutes High Intensity Intervals on treadmill
3 sets 30 seconds plank on stability ball
3 sets of 30 seconds mountain climbers
3 sets of 10 turskish kettlebell get-up
3 sets of 10 cable crunches
3 sets of 14 bent knee hip raises
3 sets of 10 back extensions
4 sets of 12 ab twists with medicine ball or weight
10 minutes of jumping rope at variable intensity
Some Supplements That Will Help You Boost Results From The Scott Adkins Training program

This post has been edited by Cable707: Dec 26 2011, 11:31 PM

I dunno dat equation can be used in workout training..

Be a fighter not a simple thing..especially when u face wif ur challenger..


Another good info..will try if have sometimes..