Category: Health & Fitness

Unlock the Secrets of Good Health & Longevity: Discover the Numerous Benefits of Chinese Martial Arts

The Old Master discovered the secrets to good health & long life centuries ago.

Martial arts are not just about self-defense; they offer a wide range of benefits for a healthy lifestyle. From breath work and mental balance to discipline and physical fitness, martial arts provide a comprehensive approach to wellness. The training can help individuals improve their lung capacity, reduce stress, increase focus, and make healthier food choices. Martial arts also provide a sense of community and social support, making it a great way to improve mental and physical health.

Learning how to use your breath properly has always been an important part of martial arts practice; the Old Masters figured out long ago that the breath was the secret to power and longevity. Kung Fu teaches controlled breathing can improve lung capacity and immune function and reduces stress.

Tai Chi principles encourage harmony with nature, promoting a connection to the environment and mental balance. Regular outdoor training improves mental and physical health.

Discipline and good habits are cornerstones of martial arts training. These habits carry over into other areas of life, leading to increased self-control. The discipline and self-control developed through training can be applied to nutrition, leading to healthier food choices.

Physical activity is a crucial component of martial arts, improving cardiovascular health, strength, and flexibility. The variety of techniques and styles offer a comprehensive workout that can be adapted to individual fitness levels.

Martial arts training fosters a sense of community and teamwork. Being surrounded by like-minded individuals committed to taking personal responsibility for their own health can positively impact our health when we have others holding us accountable.

Whether you’re interested in self-defense, fitness, or want to try something new, our articles will provide the guidance to start your journey. Don’t wait any longer; read more and learn about the numerous benefits of Chinese martial arts today!

(Don’t forget we offer small group classes and private lessons in-person or online, as well as one-on-one health coaching so you can get fit to fight! Our comprehensive classes are open to all skill levels.)

Disclaimers & Conflicts of Interest

I am not a doctor and the information provided should not be considered as medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine or lifestyle.

Please note that some of the links provided in this content may be affiliate links, meaning that I may receive a small commission if you purchase through them. However, please rest assured that any products or services recommended are based on my personal experience and belief in their value. I only recommend products or services that I have personally used and believe in.

Posted on April 6, 2023June 21, 2024 by Ashe Higgs

How Can I Improve My Martial Arts Grip Strength?

Improve Your Martial Arts Grip Strength With Jedd Johnson

Are you tired of losing your grip during intense martial arts sessions? Do you find yourself wondering, “How can I improve my martial arts grip strength?” Look no further! In this exclusive interview, I sit down with Jedd Johnson, a grip strength expert and top competitor in grip sport, to discuss the secrets of developing exceptional grip strength for martial artists.

With an impressive list of accomplishments under his belt and years of experience honing his craft, Jedd shares invaluable insights on different types of grip strength, effective training tools, and common mistakes to avoid. Stay tuned as we dive into the world of grip strength training and unlock the potential to elevate your martial arts game to the next level!

Disclaimer Notice

Jedd Johnson, Master of Grip Sport

Ashe Higgs: Jedd, can you give us a brief intro to your background and how you got into strength training and grip strength training specifically?

Jedd: My journey with lifting started when I played baseball and basketball in high school, but I was always inspired by movies like Rocky and pro wrestling. After an injury ended my baseball career, I got serious about strength training, exploring bodybuilding, powerlifting, and Olympic weightlifting. My strong point was overhead work, which led me to compete in strongman contests.

In 2003, I learned about a grip contest in Punxsutawney, Pennsylvania. I figured grip training would benefit strongman, so I signed up. Injuries eventually took me out of strongman, but I continued with grip training, and it’s been my main focus since 2006.

Ashe Higgs: Impressive! And you have quite a list of accomplishments in grip sport, right?

Jedd: Yeah, I’ve won the national championship in my weight class or overall several times. My first overall win was in 2014, and I’ve either won or taken second place every year since. I’ve also been in the top 10 list for grip sport over the last 20 years.

Grip Strength for Martial Artists

Ashe Higgs: Fantastic. Now, let’s talk about the application of grip strength in martial arts, which is the focus of our audience.

Jedd: Absolutely. I actually have a product called “Grip Training for MMA Athletes,” which demonstrates how grip strength can benefit martial artists. Developing full-body strength, including grip strength, can give you a significant advantage in martial arts.

Master of Grip, Jedd Johnson
thegripauthority.com

Key Takeaways

Start with one day a week of intense lower arm training and gradually increase.
Start with a full-body general warmup before moving on to grip training.
Gradually work towards specificity, moving from full body to arms, and then grip training.
Combine grip training with existing movements for time efficiency and effectiveness.
Integrate grip training with multi-joint exercises for the upper body, like pull-ups with rolling handles or using fat grips on dumbbells for rows and curls.
Utilize thick bar training and open hand exercises for general hand strength.
Focus on low reps for building absolute grip strength (3-5 sets of 3-5 reps).
Include exercises that promote blood flow in your hands for recovery, such as sledgehammer finger walks, rotation balls, sledgehammer rotations, extensor work with rubber bands, rice digs, or sand digs.
Monitor your results closely to avoid overtraining and promote recovery.

Types of Grip Strength

Ashe Higgs

Alright, let’s dive a bit deeper into grip strength training. Many people might only think of crushing strength, like closing grippers. Could you give us a breakdown of the different types of grip strength and how they’re organized in competitions?

Jedd

Definitely. There are three main types of grip strength:

Crushing.
Pinching.
Support grip.

Captains of Crush Grippers on Amazon

Crushing involves grippers and other exercises that require a dynamic movement of the fingers. Pinching is a type of grip strength where the thumb is the limiting factor. Examples include the two-hand pinch and block weight lifting. The last main type is support grip, which is static and requires holding onto a bar or a thick handle without any finger movement. Thick bar lifting is also part of support grip and includes exercises like the inch dumbbell and axle lifts.

Tools and Training Methods for Grip Strength

Ashe Higgs

What are some common tools and training methods for grip strength? In traditional martial arts, they had various tools for training grip strength, like the jar grip. Can you talk about some modern tools that people use?

Jedd

Certainly. There are numerous modern grip training tools available, like hub lifting, which is grouped with pinching exercises. There are also many rolling handles on the market made of steel, iron, or plastic, each presenting different challenges. The Saxon bar is another popular pinch implement, similar to an axle or thick bar deadlift. Some other common implements include the IronMind Little Big Horn, which resembles a cone and is used for training to pick up anvils.

nigiri game — traditional gripping jars, or Nigiri Game in Japanese

In grip sport competitions, we often see medleys, which are a series of challenges to be completed within a time limit, and vertical support exercises, which require gripping an object in a vertical position. All these different tools and exercises help athletes develop a well-rounded grip strength, essential for various applications, including martial arts.

Unconventional Tools and Fun Training Techniques

Ashe Higgs

So we’ve discussed different types of grip strength and various training tools. What are some unconventional tools for training grip strength, or some that are just fun to train with?

Jedd

One of the more uncommon and challenging tools is the Finnish ball. It’s a ball that sits on top of a plate and pins directly to a loading pin, requiring a key pinch grip. The key pinch can be very frustrating, especially for individuals with large hands, as they’re unable to cover the ball as well as someone with smaller hands. However, this evens the playing field for competitors with smaller hands. The hub is another implement where having large hands can be a disadvantage.

Ashe Higgs

The key grip is also essential in techniques like tearing decks of cards. I believe this type of grip involves more of the intrinsic muscles of the hand rather than finger or wrist flexors.

Jedd

That’s correct. Developing strength in the key grip can be beneficial in various applications, like gripping someone’s Gi or clothing material during martial arts. It’s essential to have strength in different ways.

The author ripping a deck of cards in half.

Training Tips and Guidelines

Ashe Higgs

I’m looking for general guidelines on warmup and cooldown, volume, intensity, and training frequency, and how to avoid overtraining and keeping hands healthy. Can you give me some tips on these aspects?

Jedd

Certainly. For warmup, start with a full-body general warmup before moving on to grip training. Bodyweight squats, light barbell squats, goblet squats, push-ups, presses, and curls can help. Gradually work towards specificity, moving from full body to arms, and then grip training.

Regarding loading and volume, I recommend focusing on low reps for building absolute grip strength. Aim for 3-5 sets of 3-5 reps, or even lower if you want to peak your strength. Keep in mind that everyone is different, and factors like your job and daily hand use will affect your ability to handle the volume in grip training.

To avoid overtraining and promote recovery, monitor your results closely. If you’re not seeing progress, it could be due to technique flaws or doing too much without enough recovery. To aid recovery, focus on exercises that promote blood flow in your hands, such as sledgehammer finger walks, rotation balls, sledgehammer rotations, extensor work with rubber bands, rice digs, or sand digs. These exercises can help keep your hands healthy and improve recovery time.

Beginner’s Grip Strength Training for Martial Arts

Ashe Higgs

For beginners looking to improve grip strength for martial arts, what would you recommend in terms of training schedule, volume, and intensity?

Jedd

I work with a lot of wrestlers, and we focus on integrating grip training with multi-joint exercises for the upper body, like pull-ups with rolling handles or using fat grips on dumbbells for rows and curls. Starting with one day a week of intense lower arm training and gradually increasing from there is a good approach. Exercises like wrist curls, reverse wrist curls, and reverse curls with an easy curl bar can help introduce grip training stresses to beginners. Thick bar training and open hand exercises are also beneficial for general hand strength.

Ashe Higgs

What do you think is the lowest hanging fruit in training grip strength for martial arts?

Jedd

Integrating grip training with exercises that martial artists are already doing is a practical approach. Using thick bars, hanging globes, or cannonballs for pull-ups and other exercises helps develop grip strength without adding extra isolated exercises. The key is to combine grip training with existing movements, which can be both time-efficient and effective.

Shop Fat Gripz on Amazon

Common Mistakes in Grip Strength Training

Ashe Higgs

What are some of the most common mistakes that beginners make when they start grip strength training?

Jedd

One common mistake is trying to do too much too soon, which can lead to injuries in the forearm or elbow. It’s important to start with conditioning and gradually increase the intensity and volume of training. Another mistake is focusing too much on grippers. While grippers are a popular and convenient way to train grip strength, the strength developed from grippers doesn’t always correlate well or carry over to sports performance. It’s crucial not to rely solely on grippers for grip training and to incorporate a variety of exercises to improve overall grip strength.

Ashe Higgs

That makes sense. And you know, going back to what we were saying at the beginning, there are basically three different types of grip strength, and crushing strength displayed with grippers won’t necessarily transfer over to an activity like martial arts or wrestling, because you can’t completely wrap your fingers around your opponent the same way you would with grippers. So with that, why don’t you tell us a bit about your coaching programs and where people can find you?

Jedd Johnson’s Coaching Programs

Jedd

I have two coaching programs. The first one is a basic instructional website called thegripauthority.com. It has around 1,000 posts on grip training, including a few on martial arts training. Most of the content is focused on grip sport training, but the techniques covered can help iron out many factors that athletes need to contend with when trying to perform well on any given implement.

The second coaching program is more of a virtual coaching setup. I create a week-long program for clients based on their needs. About 50% of my clients are grip sport competitors, while the rest are looking to improve their grip strength for other reasons. I’ve worked with people training for the Marines and others who needed to meet specific physical requirements. I set up a week’s worth of work for them, and they complete the training and send it back to me. I update it every week, as it’s challenging to set up multiple weeks of training for those with less experience in grip training.

This coaching program is called the Grip Task Force. We start with a coaching call to identify the client’s goals, and then I send them a week’s worth of training. They send it back, I update it, and we do a follow-up call every two weeks for Q&A and video analysis. During their time in the Grip Task Force coaching program, they also get access to thegripauthority.com for additional resources and information.

You can find me and my coaching programs at thegripauthority.com and by searching for Grip Task Force online.

Conclusion

As we conclude our insightful discussion with Jedd Johnson, we are left with valuable knowledge and methods to improve our martial arts grip strength. We’ve delved into the various types of grip strength, explored both conventional and unconventional training tools, and learned how to avoid common pitfalls in our training. With Jedd’s expert guidance, martial artists from all disciplines can now take their grip strength to new heights and unlock untold potential in their practice. As you embark on your own path to grip mastery, remember the wisdom shared by Jedd and embrace the power of a strong grip to achieve unparalleled success in the world of martial arts.

I extend my heartfelt gratitude to Jedd for taking the time to share his expertise and insights with me. His dedication to the art of grip strength and passion for coaching others have made this interview truly enlightening. Jedd’s emphasis on technique as a crucial factor in grip strength development reminds us that, like martial arts, proper coaching can save years of trial and error in our quest for mastery.

To all our readers looking to improve their grip strength for martial arts or other pursuits, we highly recommend considering Jedd’s coaching programs, such as The Grip Authority and Grip Task Force. With his guidance, you can unlock the secrets of exceptional grip strength and hone the techniques that will elevate your performance to new heights. Don’t miss this opportunity to learn from a true expert in the field and enhance your martial arts journey with the power of a strong grip.

Support My Work

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

Consider our small group or online martial arts classes to start your practice.
Explore our other articles to deepen your understanding.
Book a free discovery call to find out if one of our programs is right for you.

Join us and unlock the secrets of the Old Masters!

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Ashe is a highly skilled martial arts instructor and certified nutrition coach with over two decades of experience in the field. He holds a Master Instructor certification in I Liq Chuan under Sam FS Chin, making him one of only several individuals worldwide to hold the title. He has taught classes and workshops worldwide and is passionate about helping others achieve their fitness and wellness goals.

With a background in full-contact fighting and a Level 2 certification from Precision Nutrition in nutrition coaching, Ashe is a well-rounded expert in the fields of martial arts. In addition to his expertise, he has a wealth of experience in teaching and mentoring others. He has a natural ability to connect with his students and inspire them to reach their full potential.

Read more about Ashe here…

Disclaimers & Conflicts of Interest

I am not a doctor, and the information provided should not be considered medical advice. The information provided is for educational and informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.

Posted on March 28, 2023April 27, 2023 by Ashe Higgs

The Link Between Heart Rate and Overall Health

My friend Ryan over at RJB Health Coaching shared this fascinating article about the link between heart rate and overall health on his blog. Turns out, our resting heart rate can tell us a lot about our mortality risk and even provide clues about chronic stress. His article also dives into some helpful tips and tricks for managing stress and improving heart health. I highly recommend giving it a read!

Welcome to the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living. We aim to help you experience your best physical and mental health by incorporating these practices into your life. In this series, we explore exciting topics that are sure to get you thinking about your fitness and wellness routine in a whole new way.

a man checking his heart rate — Are Fitness Trackers Accurate?

Resting Heart Rate: The Best Indicator of Your Health?

Resting heart rate is a simple metric that could be the best indicator of your health. Just like an athlete’s heart rate can predict their performance in a competition, your resting heart rate can predict your risk of death from virtually any cause. Studies have shown that as your resting heart rate increases, so does your risk of dying.[1] However, even if you’re physically active and have a healthy lifestyle, an elevated resting heart rate still increases your risk of death.

An elevated resting heart rate can indicate that something may be wrong with your body. It reflects the amount of stress your body is under, and chronic stress can cause your heart rate to be higher. Therefore, anything you can do to lower chronic stress can help lower your resting heart rate. Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.

Here are the top five takeaways from the article:

Resting heart rate is a simple metric that can predict your risk of death from virtually any cause.
An elevated resting heart rate indicates that something may be wrong with your body.
Chronic stress can cause your resting heart rate to be higher.
Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.
Lifestyle changes such as minimizing long-term chronic stress, eating healthy, and developing conscious oversight for the amount of food you consume are all key to improving your overall health and lowering your resting heart rate.

source: https://doi.org/10.1503/cmaj.150535

Track Your Resting Heart Rate

As this article discusses, fitness wearables like the Apple Watch and Garmin offer an easy way to track resting heart rate. With built-in sensors that measure your heart rate continuously throughout the day, these devices provide a fairly accurate and convenient way to monitor your heart rate and assess your overall health. Many wearables even provide insights and analytics on your heart rate data, making it easy to spot trends and identify any changes over time. By tracking your resting heart rate regularly, you can gain a better understanding of your overall health and fitness level, and make any necessary adjustments to your lifestyle or exercise routine. Plus, with the added convenience of these wearable devices, it’s easier than ever to keep tabs on your heart rate and take control of your health.

Ancient Practices for Modern Stress Management

Slow breathing exercises can be a great tool to lower heart rate, improve HRV and manage stress.[2] They have been used for centuries and are a practice handed down by the Old Masters, who figured out centuries ago that the breath was the secret to both power and longevity. When we breathe slowly and deeply, we activate the parasympathetic nervous system, which helps calm our body’s response to stress. The Old Masters understood the power of breathing techniques to promote better health, balance, and inner calm. Practicing these exercises regularly can help you feel more relaxed and reduce anxiety, allowing you to better manage stress in your daily life.

Slow breathing is a simple yet effective technique that involves reducing the frequency of your breaths to six breaths per minute. This is typically achieved by inhaling for four seconds and exhaling for six seconds. The reason for the longer exhale is to activate our parasympathetic nervous system (PNS), which helps to promote relaxation and reduce stress. By consciously slowing down our breathing and focusing on our breath, we can improve our overall mental and physical well-being. It’s a technique that can be practiced anywhere, at any time, and has been shown to be beneficial for a variety of conditions such as anxiety, high blood pressure, and insomnia.

fit martial arts man meditating — Marrow Washing Qigong

Summary

In this Weekly Round-Up, we explore the link between heart rate and overall health. Studies have shown that resting heart rate is a simple metric that can predict your risk of death from virtually any cause. Even if you lead a physically active and healthy lifestyle, an elevated resting heart rate still increases your risk of death. An elevated resting heart rate may indicate that something is wrong with your body, and chronic stress can cause your resting heart rate to be higher. Good sleep, proper body composition, and cardiovascular exercise are all interventions that can help lower your resting heart rate.

In addition to lifestyle changes, slow breathing exercises can also be a useful tool for managing stress and lowering your heart rate. These exercises have been used for centuries and were practiced by the Old Masters to promote better health, balance, and inner calm. Practicing these exercises regularly can help you feel more relaxed and reduce anxiety, allowing you to better manage stress in your daily life.

Show Some Love

If you found this article useful, you can support my blog by making a purchase from our Amazon Storefront and help me continue to provide valuable content.

If you’re ready to embark on your own journey of personal growth through martial arts, here are three ways I can help:

Consider our small group or online martial arts classes to start your practice.
Explore our other articles to deepen your understanding.
Book a free discovery call to find out if one of our programs is right for you.

About Our Instructor

Get to know our instructor Ashe Higgs! Ashe has been teaching martial arts in Tempe, Arizona, since 2005 and is one of the world’s highest-ranking I Liq Chuan students. You can find out more about who he is and how he got started with martial arts by clicking here.

Disclaimers & Conflicts of Interest

References

Zhang, Dongfeng, Xiaoli Shen, and Xin Qi. “Resting heart rate and all-cause and cardiovascular mortality in the general population: a meta-analysis.” Cmaj 188.3 (2016): E53-E63.
Bernardi, Luciano, et al. “Oxygen-induced impairment in arterial function is corrected by slow breathing in patients with type 1 diabetes.” Scientific reports 7.1 (2017): 6001.

Posted on March 26, 2023April 6, 2023 by Ashe Higgs — 1 Comment

Qigong for Addiction: Revitalizing Recovery

man practicing qigong for addiction recovery

Qigong for addiction is a growing area of interest in the field of addiction recovery. As more attention is paid to the mind-body connection in clinical settings, Qigong/chi kung 氣功 is emerging as a promising tool for individuals seeking to overcome addiction. This gentle practice can help individuals improve their physical and energetic health while promoting cognitive thinking and impulse control, making it an effective supplement to traditional addiction treatment methods.

I recently had the pleasure of interviewing my friend Greg about his experience with addiction and recovery and the role that Qigong has played in his journey.

Introduction to Qigong

Qigong is a powerful mind-body method that involves coordinated movement, breathing, and visualization, rooted deeply in Chinese medicine, philosophy, and martial arts. With its name derived from qi/chi 氣, meaning “life energy,” Qigong is focused on supporting balance and vitality. This holistic practice has been handed down from the Old Masters, who discovered that the breath was the secret to power and longevity millennia ago.

As a gentle yet potent exercise system, Qigong has become increasingly popular worldwide, drawing comparisons to yoga due to its ability to help practitioners relax and find calm amidst the stresses of modern life. In addition, the practice is now recognized as a potential tool in addiction recovery, offering a holistic approach to treatment that incorporates the physical, energetic, and spiritual aspects of healing.

Through the coordinated movements, deep breathing, and visualization techniques used in Qigong, individuals can cultivate a sense of balance and inner stillness that can be invaluable in recovery. In addition, by focusing on the cultivation and circulation of qi, Qigong can promote antioxidant activity and improve the function of organs and systems in the body.[1] Qigong has been known to help individuals manage withdrawal symptoms and reduce cravings during addiction recovery. With its many health benefits, Qigong is now recognized as a potential tool in addiction recovery, offering a holistic approach to treatment.

Greg’s Experience With Addiction & Recovery

Before entering recovery, Greg’s life was consumed by addiction. He would use substances to change how he felt, including alcohol and other drugs. However, the addiction lifestyle was dangerous and violent, which led to Greg feeling vulnerable and alone. At the time, Greg’s daughter was very young, and she played a major role in his initial drive to get clean and sober.

After entering recovery, Greg began exploring martial arts as part of his search for a new way of life. He settled on Tai Chi but struggled with coordination and had no natural ability. Finally, however, he committed to the process of learning and refining his movements. “That commitment to a process started to feel good, which helped my self-esteem, you know, and being patient with slow progress,” Greg shared.

photo of qigong for addiction author and instructor Greg Pergament — Author of Chi Kung In Recovery, Greg Pergament

Martial arts played an important role in helping Greg become calmer and even-tempered, giving him confidence in his abilities to defend himself. “I became calmer, less prone to emotional outbursts. It seemed I became more even-tempered,” he observed. The practice also instilled perseverance and discipline in him, which helped him treat his addiction. “The martial arts played a big part in instilling that [perseverance]. “My wife tells me I have a lot of discipline, and that wasn’t the case before recovery,'” Greg reflected. “It was all about immediate gratification and impatience before I got clean.”

The Role of Martial Arts in Addiction Recovery

During the interview, Greg shared how he got into practicing Qigong and Tai Chi. He started investigating and collecting magazines about these practices about six years after getting clean and started with Tai Chi at the end of 1994 or the beginning of 1995. He eventually became a senior associate instructor, teaching beginners Qigong and Tai Chi. “That became my expertise,” he said.

Chi Kung In Recovery on Amazon

Discovering Qigong: Greg’s Expertise and Teaching Experience

During the interview, Greg shared that he wrote a book titled “Chi Kung in Recovery: Finding Your Way to a Balanced and Centered Recovery.” The book was published in 2013 and is still in print, offering a unique perspective on the role of Qigong in addiction recovery.

Greg’s book focuses on how Qigong can help people in treatment, as addiction can do significant harm to the body. “It’s really taking a look at the physical, even though Qigong is much more than that. People understand that they’re doing something physical,” he explained. Qigong is a gentle practice that is easier for people than yoga and can help improve physical and energetic health. “Qigong ends up being something you can actually do to improve and continue to improve your life,” he said.

“Chi Kung in Recovery” is a valuable resource for anyone interested in exploring alternative approaches to addiction recovery and can be found online or at select bookstores.

Qigong as a Treatment Tool for Addiction

Qigong can be helpful for individuals in recovery or even if they are still in active addiction. However, Greg mainly focuses on teaching Qigong to individuals after detox when they start recovering physically. Qigong is an effective treatment tool as it can help with cognitive thinking and impulse control, which can help prevent relapses. The practice also promotes detoxification, as it helps to move energy and blood through the body. “It is really good for people in treatment because of the severe abuse and dysregulation the addict lifestyle has on our mind and body,” Greg explained.

The Importance of Community and Support in Addiction Recovery

It is important to note that Qigong is not a substitute for traditional addiction treatment methods but can be a helpful supplement. Greg emphasized the importance of a supportive community and having people to lean on during times of difficulty. “I had all these people that I could kind of lean on for strength when times were looking kind of scary,” he said. He credits the support of the people in the recovery community for helping him stay clean during difficult times.

Greg’s story is a testament to the power of qigong and martial arts as a path to a healthier, more productive way of living. Qigong and Tai Chi have been instrumental in his recovery journey, and he has shared his knowledge and experience with others through teaching and writing.

Greg practicing qigong for addiction — Greg practices qigong in the Nevada desert as part of his addiction recovery.

Qigong is a gentle practice that can improve physical and energetic health and promote detoxification, making it an effective tool for addiction recovery. “Recovery is not something you learn, like, Okay, I’m done. Now, you know, you have to stay plugged in [to a program because relapse is always a risk],” Greg emphasized. Qigong can help individuals maintain their recovery by improving their physical and energetic health and promoting cognitive thinking and impulse control.

Overall, Greg’s experience with addiction and recovery highlights the importance of finding a practice as well as a community that can provide support during difficult times. Qigong and Tai Chi have been instrumental in his journey, helping him improve his physical and emotional well-being. His dedication to these practices has also allowed him to share his knowledge and experience with others, ultimately helping those struggling with addiction find a path to recovery.

Qigong for Addiction Recovery

Qigong’s ability to harness life energy and promote balance makes it a promising treatment tool for those struggling with addiction. Moreover, scientific research has backed its positive effects on addiction, proving its efficacy in fostering recovery.

In a study reported by the National Qigong Association, 50 men in treatment for early-onset alcoholism participated in Qigong/Tai Chi alongside medication and group therapy. A comparable control group received medication, group therapy, and yoga but did not practice Qigong. Assessments conducted after 18 days and six months revealed significant differences between the two groups. The Qigong group showed improvement in cognitive thinking and impulse control early on and, after six months, experienced significantly fewer relapses and longer periods of abstinence.[2]

Additionally, a recent systematic review and meta-analysis by Kumar et al. examined the effects of qigong and tai chi exercises on individuals with drug addiction. The study found that qigong and tai chi exercise had a significant overall effect on depression, anxiety, quality of life, and sleep quality in individuals with drug addiction. Qigong was found to outperform tai chi in improving depression, anxiety, and sleep quality.[3]

Qigong’s benefits extend beyond cognitive improvement, as it also aids in detoxification by helping cleanse the bloodstream. By promoting relaxation, self-care, and energy generation, Qigong supports the achievement of many recovery goals. In addition, its spiritual aspects contribute to healing and fostering a sense of community among practitioners.

source: https://doi.org/10.3389/fpsyt.2022.826187

Conclusion

While Qigong and other holistic practices can be helpful supplements to traditional treatment methods, they are not a substitute for professional medical or psychological care. However, Qigong and Tai Chi may be worth considering for individuals interested in exploring alternative approaches that enhance addiction recovery.

In conclusion, Qigong’s life energy and focus on balance make it an effective, holistic approach to addiction recovery. By addressing cognitive, physical, and spiritual healing aspects, Qigong can help individuals regain control over their lives and reduce their chances of relapse. As more people discover the benefits of this ancient practice, Qigong is poised to become an increasingly important tool in the battle against addiction.

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Disclaimers & Conflicts of Interest

References

Hsu, Mei-Chi, et al. “Effects of Baduanjin exercise on oxidative stress and antioxidant status and improving quality of life among middle-aged women.” The American journal of Chinese medicine 36.05 (2008): 815-826.
Kumar, Rajesh, et al. “Effectiveness of an Integrated Intervention Program for Alcoholism (IIPA) for enhancing self-regulation: Preliminary evidence.” Asian journal of psychiatry 43 (2019): 37-44.
Cui, Jiabao et al. “The Impact of Qigong and Tai Chi Exercise on Drug Addiction: A Systematic Review and Meta-Analysis.” Frontiers in psychiatry vol. 13 826187. 8 Mar. 2022, doi:10.3389/fpsyt.2022.826187

Posted on March 21, 2023April 27, 2023 by Ashe Higgs

Are Fitness Trackers Accurate?

In the modern world, fitness wearables have become increasingly popular for tracking our health and exercise routines. It’s unsurprising that many people wonder, “are fitness trackers accurate?” Regardless of their accuracy, it’s essential to strike a balance between relying on technology and tapping into our innate ability to understand our body’s needs.

Welcome to another edition of the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living. By aligning our diet and lifestyle in harmony with our nature as human beings, we can experience our best physical and mental health. In this article, we’ll explore a recent study that questions the accuracy of some popular fitness wearables. Then we’ll delve into deeper, more profound reasons to be cautious about relying too much on technology for our well-being.

A recent study comparing popular wrist-worn fitness devices, such as the Apple Watch 6, Polar Vantage V, and Fitbit Sense, highlights the importance of not becoming overly dependent on these devices. The study found that while the Apple Watch 6 outperformed its competitors in heart rate tracking, all three devices struggled to provide accurate energy expenditure readings. In light of these findings, this article will explore the concept of interoception, or the ability to sense and understand our internal states, and how it can help us achieve a more balanced approach to our health and fitness. By combining the data from fitness wearables with our own intuition and self-awareness, we can ensure these devices serve as useful aids in our pursuit of optimal health and well-being without letting them dictate our entire fitness journey.

Battle of the Fitness Trackers: Apple Watch 6 Takes the Lead in Heart Rate Accuracy

Are fitness trackers accurate for calories burned?

In a recent study comparing three popular wrist-worn fitness trackers, the Apple Watch 6 emerged as the most accurate device for measuring heart rate across various activities.[1] The study evaluated the Apple Watch 6, Polar Vantage V, and Fitbit Sense, testing their ability to track heart rate and energy expenditure during five different activities.

Researchers enlisted 60 healthy young individuals to participate in the study. Heart rate and energy expenditure were measured using reference devices, the Polar H10 and Metamax 3B, in addition to the wrist-worn devices. The activities tested included sitting, walking, running, resistance exercises, and cycling.

Key Findings:

The Apple Watch 6 consistently displayed the highest accuracy for heart rate measurement, with a coefficient of variation (CV) of less than 5% for all activities.
The Polar Vantage V and Fitbit Sense demonstrated variable accuracy levels for heart rate measurement, depending on the activity (CVs between 2.44-8.80% and 4.14-10.76%, respectively).
All three devices showed poor accuracy in measuring energy expenditure across all activities (CVs between 14.68-24.85% for Apple Watch 6, 16.54-25.78% for Polar Vantage V, and 13.44-29.66% for Fitbit Sense).

The coefficient of variation (CV) is a statistic that measures how spread out the data is relative to the average, providing a simple way to compare consistency and accuracy across different devices or measurements

The study highlights that the Apple Watch 6 outperforms its competitors in heart rate tracking. Unfortunately, this particular study didn’t compare my favorite wearable, the Garmin (I wear a Garmin Solar Instinct 2). All three of the devices studied struggled to provide accurate energy expenditure readings. Healthcare professionals, athletes, coaches, and the general population should take these findings into account when considering the use of these devices for exercise training or nutritional programs.

Smart Watches & Sleep Tracking

The Four Stages of Sleep

The four stages of sleep include three non-REM stages and one REM stage. Stage 1 features light sleep with slow theta waves, while stage 2 has sleep spindles and K-complexes. Sleep spindles and K-complexes are distinctive brain activity patterns. Both play roles in memory consolidation and sleep maintenance. Stage 3, or deep sleep, showcases slow delta waves. Lastly, REM sleep involves rapid eye movement and fast, irregular brain waves similar to wakefulness.

Smartwatches track sleep using an onboard accelerometer, which is a sensor that measures movement and acceleration (the same technology they use to track “steps”). Onboard accelerometers in sleep trackers use movement data to estimate sleep stages. By analyzing periods of stillness and motion, they make educated guesses about transitions between light sleep, deep sleep, and REM sleep. Theoretically, this method provides a rough approximation of sleep patterns.

Unfortunately, the accuracy of smartwatches and sleep tracking doesn’t seem to be any better than for calories burned. Sleep trackers are often marketed as a way to improve sleep quality and overall health. This study reviewed six popular devices: BodyMedia FIT, Fitbit Flex, Jawbone UP, Basis Band, SleepTracker, and Zeo Sleep Manager Pro.[2] Researchers looked at metrics, theories, evaluations, and FDA clearance. Surprisingly, they found that most devices lacked crucial information about sensor and output accuracy. Only three devices had related peer-reviewed articles, but even their wake detection accuracy varied significantly. Ultimately, there was no solid evidence that these trackers can truly help with sleep issues in real life.

My own experience with the accuracy of sleep tracking and smart watches supports the results of the study by Lee et al. I have reviewed the data gathered by my beloved Garmin and compared it to my own objective and subjective experience. Sleep data indicated I was in deep sleep when I know for a fact that I was laying in bed reading, so my opinion is that the data for individual “phases” of sleep is completely useless. However, the accelerometers seem to be accurate in terms of movement. For example, if I get up in the middle of the night to use the bathroom, that movement is accurately recorded.

Unplugged and In Tune: Reconnecting with Your Inner Tracker

As we’ve seen, the data from wearables isn’t always accurate, and depending too much on these devices may lead to frustration. While data from wearables may be hit or miss, nature has already equipped us with an incredibly precise tool – self-awareness. By reconnecting with our innate ability to look within and understand how external behaviors affect our state, we can make adjustments that lead to a healthier lifestyle. This inner guide can help us find balance and harmony without solely relying on technology. Instead of fixating on data, let’s explore how tapping into our natural instincts can guide us toward a healthier lifestyle.

Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness” is a book by Brian MacKenzie, Dr. Andy Galpin, and Phil White that focuses on balancing the use of technology with a more intuitive approach to health, fitness, and overall well-being. The authors argue that our overreliance on technology can hamper our ability to truly understand our bodies and can create a disconnect between our physical and mental states.

In the book”Unplugged,” the authors emphasize the importance of interoception rather than relying on technology. Interoception is the ability to sense and understand our internal states and needs from moment to moment., like feeling hungry, thirsty or noticing our heart rate increase. It’s like having an inner GPS that helps us navigate our physical and emotional needs by tuning in to our body’s signals.

The most important lesson of the Old Masters was this: look within. The Old Masters focused on the harmonious connection between mind, body, and spirit. They taught that understanding one’s internal states and mastering self-awareness were key to unlocking both power and longevity. Through practices such as meditation, deep breathing, and mindful movement, they have passed on to us the methods to cultivate the ability to be in tune with our body’s internal state and to adjust it at will.

Similarly, MacKenzie’s “Unplugged” encourages readers to balance technology and intuition, using devices to gather data while not losing touch with their innate ability to understand their body’s needs. By advocating for a more mindful and self-aware approach, MacKenzie connects with the timeless teachings of the Old Masters of Kung Fu, emphasizing the crucial role of interoception in achieving true physical, mental, and emotional well-being.

Over-optimizing our health and fitness routines with unreliable data can lead to unnecessary stress and anxiety. Constantly monitoring every detail can make us fixate on minor fluctuations rather than focusing on overall well-being. Relying too much on inaccurate data from wearables can cause frustration and confusion, potentially derailing our progress and causing more harm than good. It’s essential to find balance, trust our intuition, and not let imperfect technology dictate our entire fitness journey.

Beyond Smart Watches: The Best Fitness Tracker for a Holistic Approach to Health

There are two very important data points that we can use technology to track on our own, but not available (yet) as smartwatches.

The first is a CGM, or Continuous Glucose Monitor, which is technically a wearable. Monitoring blood sugar can provide valuable insights into how our food choices affect energy levels and mood throughout the day. This study found that adherence to a healthy diet that keeps our insulin levels low is associated with a lower risk of major chronic diseases.[3] CGMs can help us better understand how our food choices influence blood sugar levels, which in turn can impact our risk of developing conditions like cardiovascular disease, type 2 diabetes, and cancer.

model displaying Nutrisense CGM - one of the best fitness trackers you can use. — Nutrisense is one company offering CGMs via subscription direct to consumers.

By monitoring blood sugar levels with a CGM, we can identify which food choices keep our blood sugar (and thus insulin) levels and inflammatory markers low, as well as reduce diabetes risk.[4] This information allows us to make more informed decisions about our diet, ultimately contributing to the kind of robust health we’re all after.

The study by Wang et al. highlights the importance of considering dietary patterns that minimize high insulin levels and inflammation for chronic disease prevention. By using a CGM to track our blood sugar levels and adjust our food choices accordingly, we can follow a diet that aligns with these guidelines, reducing our risk for major chronic diseases.

Monitoring blood pressure is also essential. High blood pressure is frequently called “the silent killer” as it has no symptoms for decades until enough damage has been done. Monitoring our blood pressure regularly helps identify potential cardiovascular risks, like hypertension or heart disease. Tracking our blood pressure can give us useful, actionable insight into how our lifestyle choices, like diet, exercise, or breathwork, impact our overall heart health. To track our blood pressure, there are plenty of blood pressure monitors for home use available on Amazon or at your local pharmacy. Most fitness wearables integrate with a smartphone app that allows you to record your blood pressure manually to track it over time. Many new blood pressure monitors even use Bluetooth to connect to an app, ensuring accuracy and preventing you from ever forgetting to record a measurement.

Conclusion

As we have seen throughout this article, fitness trackers can provide a few valuable insights into our daily activity and heart rate. However, it’s important to remember that these devices are not infallible and often struggle with providing accurate data in certain areas, such as energy expenditure and sleep stage detection. Therefore, it’s crucial to balance our reliance on technology with a more intuitive, self-aware approach to health and fitness.

By combining the data from wearables with our own innate ability to sense and understand our internal states, we can ensure that these devices serve as helpful aids in our pursuit of optimal health and well-being without becoming overly dependent on them. Furthermore, exploring additional monitoring options, like continuous glucose monitors and blood pressure trackers, can provide a more comprehensive understanding of our health, allowing us to make more informed decisions about our lifestyle choices.

Ultimately, the key to a healthier lifestyle is finding balance and harmony between the judicious use of appropriate technology and tapping into our natural ability to sense inward. By doing so, we can not only optimize our fitness routines but also develop a deeper connection with our bodies and a more mindful approach to overall well-being.

If you found this article useful and want to support my work, please consider making a purchase using one of the affiliate links above or by visiting our Amazon storefront. Your support helps me continue to provide valuable content and insights on martial arts, health, and fitness.

Are you ready to unlock the secrets of the Old Masters for yourself? Consider joining one of our programs, where you’ll learn the timeless techniques that help balance technology and intuition in the pursuit of health and well-being. Embark on a journey to a more mindful and self-aware approach to your fitness journey today.

Disclaimers & Conflicts of Interest

References

Hajj-Boutros, Guy et al. “Wrist-worn devices for the measurement of heart rate and energy expenditure: A validation study for the Apple Watch 6, Polar Vantage V and Fitbit Sense.” European journal of sport science vol. 23,2 (2023): 165-177. doi:10.1080/17461391.2021.2023656
Lee, Jeon, and Joseph Finkelstein. “Consumer sleep tracking devices: a critical review.” Studies in health technology and informatics vol. 210 (2015): 458-60.
Wang, Peilu, et al. “Optimal dietary patterns for prevention of chronic disease.” Nature Medicine (2023): 1-10.
Dimova, Rumyana et al. “The relationship between dietary patterns and glycemic variability in people with impaired glucose tolerance.” The Journal of nutrition, S0022-3166(23)35424-5. 9 Mar. 2023, doi:10.1016/j.tjnut.2023.03.007

Posted on March 14, 2023April 27, 2023 by Ashe Higgs

The Benefits of Cold Water Immersion and Heat Exposure for Health: A Study by Dr. Susannah Soeberg

Welcome to another edition of the Weekly Round-Up, where we explore the intersection between ancient practices and modern science as part of a more natural way of living so that we can experience our best physical and mental health. In this installment, we’ll explore three exciting topics that are sure to get you thinking about your fitness and wellness routine in a whole new way.

Winter Swimming

I’ve been exploring and writing about heat and cold exposure as part of my Natural Way of Living approach since 2015. I recently learned of the work of Dr. Susannah Soeberg of Denmark in this area.

Dr. Soeberg, a renowned expert in the field of health and wellness, recently conducted a study on the effects of cold water immersion and heat exposure on the human body. The study, which was published in Cell Reports Medicine in 2021, discovered the minimum threshold for experiencing significant health benefits from these practices.

According to Dr. Soeberg’s study, only 11 minutes of cold water immersion and 57 minutes of sauna per week can increase focus, energy, and mood. It’s important to note that this time should be divided into two to three days, ideally alternating between the two practices. During cold water immersion, noradrenaline and dopamine levels increase 2.5x within minutes and can last for hours. This hormone increase has been shown to activate brown fat, leading to improved metabolism and overall health.

Brown fat activation is a key factor in the health benefits of cold water immersion and heat exposure, as Dr. Soeberg’s study found. Brown fat activation increases during cold water immersion and people who regularly practice this technique are better able to tolerate the cold. The study also found that brown fat activation leads to lower insulin production and faster glucose metabolism. Additionally, the study found that brown fat activation has a circadian rhythm in humans, with higher activation levels early in the morning before waking up. This means that people who regularly practice cold water immersion and heat exposure may have a higher metabolic rate and feel warmer throughout the day.

Dr. Susannah Soeberg studied the effects of cold water immersion and heat exposure on the human body.
The study was published in Cell Reports Medicine in 2021.
The study found that only 11 minutes of cold water immersion and 57 minutes of sauna per week can lead to significant health benefits.
Brown fat activation is a key factor in the health benefits of cold water immersion and heat exposure.
People who regularly practice cold water immersion and heat exposure may have a higher metabolic rate and feel warmer throughout the day.
End on the cold to force the body to activate more brown fat.

Dr. Soeberg recommends starting slow and gradually building up your tolerance over time when incorporating cold water immersion and heat exposure into your daily routine. When practicing both techniques, it’s important to end on the cold to force the body to activate more brown fat and reheat naturally. This is known as the “Soeberg principle,” and it has been endorsed by Professor Andrew Huberman from Stanford University.

Dr. Soeberg’s study has shown that cold water immersion and heat exposure can have significant health benefits, including increased focus, energy, and mood, improved brown fat activation, and faster metabolism. By incorporating these practices into your daily routine, you can improve your overall health and well-being. Learn more about Dr. Soebergs work at The Soeberg Institute.

Explore how cold exposure can improve your health and energy levels today! Buy ‘Winter Swimming’ by Dr. Susannah Solberg on Amazon now.

Additional Articles From This Week

The Hidden Meaning of Crouching Tiger Hidden Dragon

Discover the fascinating origins of the title “Crouching Tiger, Hidden Dragon.” This iconic film draws from Chinese culture and features stunning martial arts scenes. Explore the hidden meanings behind the title, the connections to the characters, and the allusions to the film’s storyline. Don’t miss out on this must-read article for martial arts and Chinese culture fans. Read the full article to learn more!

5 Martial Arts Like Tai Chi

Join us on a journey through the fascinating world of five martial arts like Tai Chi, including I Liq Chuan, and more.

We’ll delve deeper into the history and philosophy of these practices, examine their unique training methods, and highlight their many benefits for modern-day living. Unlock the secrets of these ancient martial arts. Read the full article and discover the magic for yourself.

Disclaimers & Conflicts of Interest

References

Søberg, Susanna, et al. “Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men.” Cell Reports Medicine 2.10 (2021): 100408.

Posted on March 8, 2023May 12, 2023 by Ashe Higgs

Clear Your Mind, Improve Your Life: The Connection Between Breathing and Brain Function

According to research, many neurodegenerative disorders are associated with the build-up of toxins in the brain, which can lead to cognitive issues such as brain fog. To maintain good brain health, it’s important to understand how your body clears toxins and waste products, and one key system involved in this process is the glymphatic system. This system relies on movement and breathing to function effectively.

Breathing Exercises: How to Help Your Body Clear Brain Toxins and Improve Brain Function

slow breathing at night can help detoxify the brain

New research has identified the sub-arachnoid lymphatic membrane (SLYM) as a crucial component of the glymphatic system. This thin, delicate membrane acts as a barrier, allowing only small molecules to pass through and separate “clean” and “dirty” cerebrospinal fluid (CSF). It also helps to maintain the brain’s defenses by preventing outside immune cells from entering.

To help your glymphatic system function at its best, Dr. Steven Lin recommends engaging in the following practices:

Nasal breathing at night: Breathing through your nose helps to keep the flow of CSF to the brain tightly managed. Mouth breathing or snoring can interfere with this process.
Movement: Regular physical activity can help to keep your glymphatic system functioning well. Engage in moderate exercise for at least 30 minutes a day.
Correct tongue posture and swallowing: Proper posture and swallowing techniques can help to clear the vessel systems in your head and neck, allowing for effective glymphatic system function.

By engaging in these practices, you can help to clear toxins and waste products from your brain, improving brain function and reducing brain fog. If you suffer from cognitive issues or neuro-degenerative disorders, it’s important to talk to your healthcare provider about incorporating these practices into your routine.

I have written about the glymphatic system and a possible relationship to the ancient neigong 內功 practices of xisuijing 洗髓經 or Marrow Washing previously here and here.

Uncover the Secrets to Achieving Your Fitness and Martial Arts Goals: The Key Metrics You Need to Know

At the heart of any martial arts or fitness journey is the desire to improve performance, prevent injuries, and achieve your goals. But how do you measure progress and make sure you are on the right track? The answer lies in tracking the right metrics, which can help you identify areas of weakness and focus on continuous improvement. In this article, we will reveal the key metrics that every martial artist and fitness enthusiast should track to maximize their performance and reach their full potential.

Discover the ancient roots of martial arts and fitness and how they are intimately connected to help you become stronger, more explosive, and more resilient. Learn the proven strategies to develop power, grip strength, leg strength, and core strength to take your training to the next level. Don’t fall for common myths and bro-science; read on to learn the truth and achieve your fitness and martial arts goals efficiently and effectively!

Read: Martial Arts And Fitness

In this week’s edition of “The Weekly Round-Up,” we explored how breathing exercises can help to clear your brain of toxins. To take your fitness and wellness routine to the next level, check out our in-person and online martial arts instruction and our “fit-to-fight” online health coaching program. Learn how to become stronger, more explosive, and more resilient and achieve your fitness and martial arts goals efficiently and effectively!

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Disclaimers & Conflicts of Interest

References

Møllgård, Kjeld, et al. “A mesothelium divides the subarachnoid space into functional compartments.” Science 379.6627 (2023): 84-88.

Posted on March 6, 2023March 22, 2023 by Ashe Higgs

Top 7 Metrics for Martial Arts and Fitness Enthusiasts

Unlocking Your Full Martial Arts & Fitness Potential

Are you ready to unlock your full potential with your martial arts and fitness training? It all starts with tracking the right metrics to improve your performance, prevent injuries, and achieve your goals. But which metrics should you track, and how can they help you reach your full potential? The truth is, many martial arts and fitness myths and a “bro-science” floating around could hinder your progress.

In this article, we will reveal the key metrics that every martial artist and fitness enthusiast should track to maximize their performance. By the end of this article, you will have a clear understanding of how these metrics can help you achieve your goals and reach your full potential.

Martial arts and fitness are intimately connected. Being fit to fight is crucial, and all cultures across history have recognized the importance of conditioning their soldiers. A martial artist must have the discipline, concentration, and physical ability to execute techniques with power and explosiveness while maintaining balance and center. For self-defense, the penalty for failure can be catastrophic. Individual fitness and physical performance could mean the difference between life and death, especially for soldiers on the battlefield.

From Sparta To Modern Day

The ancient Greeks placed a high value on developing a strong mind and body. The Spartans, in particular, were renowned for their rigorous physical training and discipline, which were seen as essential for producing elite warriors. They believed that a strong body was necessary for a strong mind and that physical fitness was integral to mental well-being. The ancient Greeks had it right all along!

Without a high level of aerobic and anaerobic capacity, muscular endurance, and strength, a fighter will struggle to last long in a fight or deliver effective strikes and blocks. Being fit to fight helps prevent injury, as a strong and healthy body is less prone to injury and can recover faster.

martial arts and fitness key indicators infographic — See below for more details. Click to enlarge.

It’s understandable to feel overwhelmed with all the conflicting information out there. Many people fall prey to common myths and bro-science, leading to wasted time and effort. But fear not; by focusing on proven strategies outlined below, you can achieve your fitness and martial arts goals more efficiently and effectively. Discover the truth about what really works and what doesn’t. Get ready to level up your game with these secrets.

The more you sweat in training, the less you bleed in battle.
~Patton

image of an ancient Spartan warrior. — The Spartans were famous for their martial arts and fitness training. IYKYK

Before we dive in, it’s important to note that this article is not a specific fitness program. Rather, it serves as a guide to help you focus on key areas, evaluate your current fitness level, and set achievable goals. Please consult a qualified medical professional before beginning any new exercise program or making significant changes to your current routine.

Key Metrics For Martial Arts And Fitness

Beautiful Strength

Bruce Lee was a pioneer of fitness for martial arts — Bruce Lee focused heavily on his core strength. He was famous for his “dragon flag.”

The old Greek phrase “kalos stenos” translates to “beautiful strength” in English. It is the root of our modern term “calisthenics.” Strength refers to the maximum force an athlete can generate against resistance. It is an essential metric for martial arts and fitness performance, as it determines an athlete’s ability to perform heavy lifts and resist external forces (like an opponent).

Regarding the research on mortality, there tends to be a publication bias in favor of low-intensity steady-state cardio or LISS. This is due at least in part because it takes no skill on the part of study participants to jump on a treadmill or an exercise bike or any coaching skill on the part of researchers to do the same. However, strength has been shown to be a better predictor of your mortality risk than aerobic fitness. Increasing your strength will yield the greatest return on investment when it comes to your health and quality of life overall.

Grip strength

Grip strength is an often underdeveloped aspect of physical fitness. However, it is essential for martial arts practitioners, who need to be able to control their opponents’ movements and techniques.

Research has shown that grip strength is a strong predictor of mortality in both men and women, regardless of age or health status.[1] The link between grip strength and mortality is thought to be due to the fact that grip strength is a measure of overall muscle strength and is indicative of a person’s overall physical function and health. As such, grip strength is increasingly being recognized as an important measure of overall health and a useful tool for identifying individuals at risk of premature death.

Gripping jars, or wine jars／pots, 酒罈 jiu3 tan2 in Chinese, were traditional methods of improving grip strength.

Traditional martial arts like Uechi-ryu, a style of Okinawan karate, utilize a unique training tool called Nigiri Game, or “gripping jars,” to develop grip strength. These jars come in various sizes and weights and are filled with sand or pebbles. Practitioners grip the jars with their fingers, forearms, and wrists, and perform various exercises to strengthen their grip. The use of Nigiri Game in Uechi-ryu is an effective way to improve grip strength, which is essential for performing techniques that require a strong grip in martial arts.

In the modern era, trainees have an extensive variety of equipment available to train grip strength. You can check out a selection of equipment I use myself in our Amazon Storefront in the grip strength section.

Leg strength

kung fu master with sword — The low stances used in traditional martial arts improve the strength and flexibility of the legs.

Leg strength is another critical area for martial arts practitioners. Strong legs are essential for generating power in strikes and kicks, as well as for maintaining balance and stability during movements.

Grandmaster Sam Chin, the founder of Zhong Xin Dao I Liq Chuan is often critical of Western strength training methods, especially the disproportionate emphasis on upper-body strength by your average gym bro. GM Chin says, “Chinese Kung Fu doesn’t focus on the upper body so much; we focus more on the legs. If you want to know if someone is dangerous, look at their legs.“

Martial arts and fitness training can help develop leg strength through exercises like squats and low stances. These exercises focus on developing the muscles in the legs, improving both strength and endurance. The ability to transition from sitting on the floor to standing without using your hands has been shown to be another strong predictor of mortality.[2]

Ancient Strength Training

A full 30-minute “Persian Yoga” workout.

One of the oldest strength training methods for martial arts still in existence comes from ancient Persia (modern-day Iran). Persian strength training methods use three tools called meel, shena, and sang. The meel is a long, wooden club used in pairs for rotational and swinging exercises to improve grip strength and overall body control. The shena is a flat, rectangular wooden plank used for exercises that resemble Hindu pushups, focusing on the upper body and core strength. They use these tools to improve grip strength, core stability, and overall physical strength and conditioning.

Power

Power is the ability to exert maximum force in the shortest possible time. It is a crucial metric for martial arts and fitness performance, as it determines a fighter’s explosiveness and ability to generate force quickly.

In Chinese martial arts (kung fu), Fajin 發勁 describes an explosive release of power involving a sudden burst of energy from the whole body directed toward the target. The term Fajin literally translates to “explosive power.”

Internal martial arts styles, such as Tai Chi and Bagua, and external martial arts styles, such as Shaolin Kung Fu, often use Fajin. The practice of Fajin involves a combination of physical and mental training. It requires an understanding of body mechanics, breathing techniques, and mental focus to execute the technique effectively. To generate Fajin, a practitioner must first generate and store energy through proper breathing and relaxation techniques. This energy is then released explosively through the entire body, from the feet to the hands, resulting in a sudden burst of power.

Kicking a heavy bag to develop power — Check out our beginner’s guide to martial arts equipment.

Related Article: Beginner’s Guide To Martial Arts Equipment

Some of the modern exercises that can improve power include explosive plyometrics, Olympic lifts, and medicine ball throws. Using a heavy bag and hitting pads are effective methods to develop power in martial arts and combat sports. These tools allow practitioners to practice striking with maximum force and speed, which can translate into more powerful strikes during competition. Consistent training on the heavy bag and pads can also improve overall technique and accuracy.

Body Composition

image of the author in top shape — Can Martial Arts Build Muscle?
Read More…

Body composition refers to the proportion of fat and muscle mass in an athlete’s body. It is a crucial metric for martial arts and fitness performance, as it determines an athlete’s overall health and fitness level. A low body fat percentage and a high muscle mass percentage are indicative of good body composition. Proper nutrition and regular exercise can help improve body composition.

While not the primary focus of martial arts and fitness training, building muscle mass is still an essential component of physical fitness. Building muscle can improve overall strength, power, and endurance. Combat sports athletes who compete in a specific weight class may need to be careful about building too much muscle. Muscle mass is also a very oxygen-hungry tissue and may adversely impact endurance to varying degrees.

Dr. Gabrielle Lyon conducts research on protein and refers to muscle as “the organ of longevity.” She believes that muscle is critical for healthy aging and can prevent chronic diseases. Muscle mass not only helps us to interact with our environment more effectively by being stronger, but muscle mass also plays a role in both a healthy immune system [3] and hormonal milieu [4], including insulin sensitivity and testosterone levels.

Combat Sports & Weight Class

For athletes who compete in weight classes, the goal is to be as strong and lean as possible at the lightest possible weight for their weight class. This allows them to maximize their power-to-weight ratio and compete at their optimal performance level. However, it is important to note that super heavyweights can be an exception to this rule, as they are not limited by weight restrictions.

To achieve their optimal body composition, athletes must focus on proper nutrition and training. This includes a diet that is high in protein and low in fat and carbohydrates, as well as strength and conditioning training that targets both muscle development and fat loss. It is important for athletes to work with a qualified nutritionist and strength coach to develop a plan that is tailored to their individual needs and goals.

Maintaining a healthy body composition is not only important for performance in competition but also for overall health and well-being. Excessive weight cutting or gaining can have negative effects on an athlete’s health, both in the short and long term. Therefore, it is crucial for athletes to approach weight management in a responsible and sustainable way, in order to maximize their potential and ensure their long-term health and success.

If you would like to read more about martial arts and building muscle, please read out article Can Martial Arts Build Muscle?

image of healthy foods that help with martial arts and fitness — Check out our nutrition coaching program. 100% online; join from anywhere in the world.

Muscular Endurance

Hung Gar’s Tid Sit Kuen, or “Iron Wire”

Muscular endurance is the ability of a fighter’s muscles to perform repetitive contractions without fatigue. It is a crucial metric for martial arts and fitness performance, as it determines an athlete’s ability to sustain prolonged efforts.

Chinese Kung Fu styles like Hung Gar have special exercises like “Iron Wire,” which require us to maintain constant tension throughout the body. In I Liq Chuan we use a similar training method we refer to as “wrapping” or “winding.”

Kettlebells are an especially effective tool for developing muscular endurance, as are low-load, high-repetition lifts used frequently by many Crossfit facilities. Regular sparring and grappling in martial arts will also effectively improve muscular endurance, especially grappling, where muscular contraction is frequently held for sustained periods during submission holds like chokes.

Anaerobic Capacity

Anaerobic capacity refers to the ability of an athlete to perform high-intensity activities without the use of oxygen. It is an essential metric for martial arts and fitness performance, as it determines an athlete’s ability to perform explosive movements and quick bursts of energy. Sprinting, HIIT, and plyometrics are some of the exercises that can improve anaerobic capacity. Intense sparring or live rolling in martial arts will also increase anaerobic capacity. If you’re training hard enough that you cannot maintain nasal breathing only, you are training in the anaerobic range, often referred to as Zone 3, or Zone 4 training, where lactate production in the muscle is high.

Aerobic Capacity

Aerobic capacity refers to the ability of an athlete to perform prolonged activities with the use of oxygen. It is an essential metric for martial arts and fitness performance, as it determines an athlete’s ability to perform activities for an extended period. If you can breathe comfortably through only your nose, or you can carry on a conversation while training, you’re in the aerobic zone, or Zone 2.

Zone 2 & The MAF Method

Zone 2 training is a method of endurance training that involves working out at a specific heart rate range, which is generally between 60-70% of an individual’s maximum heart rate. This method of training is aimed at improving an athlete’s aerobic capacity and endurance, which can have significant benefits for overall health and athletic performance.

The MAF method to improve cardiovascular fitness book on Amazon — The Maffetone Method by Phil Maffeone on Amazon

Phil Maffetone is an excellent resource for zone 2 training, as he is a renowned coach and author who has popularized the method. Maffetone’s approach to training is based on the principles of developing an efficient aerobic system, which is achieved through consistent training at a low intensity in Zone 2. He believes that this approach helps to improve an athlete’s metabolic efficiency, allowing them to burn fat as a primary fuel source and conserve carbohydrate stores.

Maffetone’s approach to training is based on the concept of the MAF (Maximum Aerobic Function) heart rate, which is the highest heart rate at which an individual can maintain a strictly aerobic effort. By training at or below this heart rate, athletes can improve their aerobic capacity and endurance without the negative effects of overtraining or injury.

Zone 2 training has become increasingly popular in endurance sports, with many athletes and coaches recognizing its benefits for long-term health and performance. By focusing on developing the aerobic system through consistent low-intensity training, athletes can improve their ability to perform at higher intensities without experiencing the negative effects of overtraining or injury.

VO₂ max

VO₂ max is the maximum amount of oxygen an athlete can consume during exercise. It is a crucial metric for martial arts and fitness performance, as it determines an athlete’s endurance capacity.

VO₂ max is the maximum amount of oxygen an athlete can consume during exercise and is typically measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).

The measurement of VO₂ max involves an athlete performing a graded exercise test on a treadmill or stationary bike, while wearing a mask or mouthpiece that measures their oxygen consumption and carbon dioxide production. During the test, the intensity of the exercise is gradually increased until the athlete reaches their maximum effort level.

The test measures the amount of oxygen the athlete consumes and the amount of carbon dioxide they produce during exercise. By analyzing these measurements, the athlete’s VO₂ max can be calculated. The test is typically conducted in a laboratory setting, and the results can provide valuable information about an athlete’s cardiovascular fitness level and endurance capacity.

There are several factors that can affect an athlete’s VO₂ max, including genetics, age, gender, and training level. However, by focusing on endurance training activities such as running, cycling, or swimming, athletes can improve their VO₂ max over time.

Assessing Your Fitness

Optimal Fitness Program. Professors Andy Galpin & Andrew Huberman — Huberman Lab Podcast

Stanford professor or neurobiology and podcaster Andrew Huberman recently ran a six-episode series on all things fitness with guest Andy Galpin. Andy is a well-known professor of exercise physiology and researcher in the field of human performance. He is also a strength and conditioning coach who has worked with various professional athletes and teams. Below is a summary of the key fitness assessments and their requirements that you can use to evaluate yourself, presented by Professor Galpin throughout the series.

Power Test:

Power is the combination of strength and speed. But how can you measure power? By measuring your jumps.

To pass this test, you must be able to complete a broad jump that is at least the same length as your height. For females, a 15% deduction is applied. A vertical jump, with hands together above your head, is also an option. A minimum of 24 inches is required for men, while those over 50 can get away with 20 inches. For women, a 15% deduction is also applied.

Body Composition:

Your body composition is the foundation of your physical performance. By tracking your body fat percentage and muscle mass, you can optimize your strength, speed, and endurance. But what is the ideal body fat percentage for men and women, and how can you measure it accurately?

The DEXA scan Fat-Free Mass Index (FFMI) should be 20 or higher for men and 18 for women, assuming the person has a sub-30 % body fat. Less than 17 for men and 15 for women is not considered good.

At Home Test

To assess body composition at home, a simple test measures the hip-to-waist ratio with a tool like a body tape. To do this, measure the narrowest part of the waist and the widest part of the hips, then divide the hip measurement by the waist measurement. A ratio greater than 0.8 for women or 1.0 for men suggests excess body fat and increased risk for health problems. This method provides a quick and easy way to monitor body composition changes over time.

Aerobic Capacity Test:

You must maintain a non-walking pace for at least 20 minutes straight, ideally with nasal breathing only.

Strength Tests:

Grip strength is crucial in this test, with 40 kgs being the minimum requirement. Ideally, you should be able to lift past 60 kgs with less than a 10% deviation between your hands. Women have a 35kg cutoff, with 50 kg being preferred. You can optionally do a dead hang for time, with 30 to 50 seconds being the average. Over 60 seconds is excellent, with women usually performing better in this area. A bilateral leg extension of one rep with body weight is also required. For those over 40 years of age, a decrease of 10% per decade is acceptable. You can also do a goblet squat hold with half your body weight for 45 seconds. As an intro, 1/3 of your body weight for 30 seconds is okay.

Muscular Endurance:

You must hold a front plank for 60 seconds and a side plank for 45 seconds. For push-ups, a minimum of ten reps is required, with 25+ consecutive push-ups being ideal. Between 10-25, reps is acceptable, with 15 reps for females being preferred. 5-15 is okay, while sub 5 is slightly problematic. Zero is a significant issue.

VO2 Max:

You can perform this test by running for 12 minutes to measure the maximum distance covered or by doing it in a lab with a mask on. You need to cover a minimum of 1 to 2+ miles within 12 minutes.

Anaerobic Capacity:

This test requires 30 seconds of maximal effort without worrying about technique. Your maximum heart rate should decrease by 0.5 beats per second or 30 beats every minute for the next three minutes.

Simplified Fitness Assessment

Mark Rippetoe, aka “Rip,” developed the Starting Strength method.
image source: Wikipedia

Mark Rippetoe, aka “Rip,” is a strength training coach and author who has developed the Starting Strength method, a program focused on the basic barbell exercises: squat, bench press, deadlift, press, and power clean. Rip proposes a much simpler standard for strength and fitness that requires no specialized equipment (besides a barbell and a stopwatch):

2x bodyweight squat
2.5x body weight deadlift
1x bodyweight overhead press
12 chin ups
70-second 400m sprint

Summary & Conclusion

Martial arts and fitness must be balanced to bring out the best in ourselves.

In martial arts and combat sports, skill and fitness are crucial for success. Skill rests atop capacity, meaning that one’s ability to perform well in their chosen discipline ultimately depends on their physical capacity. To train effectively, practitioners must be fit for duty, but this does not mean that fitness should take priority over skill development.

Like yin and yang, the two must be kept in balance. While it is important to focus on improving physical fitness through strength and conditioning training, it is equally important to dedicate time to skill development through technique drills and sparring. Neglecting either component can lead to an imbalance in training, which can negatively impact performance in competition or self-defense.

Fitness Is Individual

Maintaining a balance between skill and fitness also requires an understanding of one’s individual strengths and weaknesses. By identifying areas of weakness, practitioners can tailor their training to address these areas, whether it be through additional skill development or targeted fitness training.

Ultimately, well-rounded martial artists should prioritize the development of technique and skill while also incorporating strength and conditioning training to supplement their abilities. By maintaining a balanced approach to training, martial artists can achieve the highest level of success and proficiency in their chosen art.

In conclusion, martial arts and fitness training offer a comprehensive approach to physical fitness, encompassing strength, endurance, and agility. Whether you want to improve your health, develop practical self-defense skills, or simply challenge yourself, martial arts and fitness are excellent choices. So embrace the philosophy, practice with discipline, and become like water, adapting to any situation with ease and grace. Remember, martial arts and fitness are not just about physical prowess but also about achieving balance and harmony in all aspects of your life.

Next Steps

Are you looking for a unique way to improve your fitness and mind-body connection? Join Falling Leaves Kung Fu and experience the transformative power of I Liq Chuan. Our expert instructors will guide you through this complete martial art, designed to strengthen your body and sharpen your mind. Don’t miss this opportunity to improve your health and well-being. Sign up for our classes today! With online coaching available, you can join our program from anywhere worldwide. You can also check out our guides on deciding which martial art program is right for you or what to look for in a martial arts school.

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Disclaimers & Conflicts of Interest

References

Gale, Catharine R., et al. “Grip strength, body composition, and mortality.” International journal of epidemiology 36.1 (2007): 228-235.
De Brito, Leonardo Barbosa Barreto, et al. “Ability to sit and rise from the floor as a predictor of all-cause mortality.” European journal of preventive cardiology 21.7 (2014): 892-898.
Rogeri, Patricia S et al. “Crosstalk Between Skeletal Muscle and Immune System: Which Roles Do IL-6 and Glutamine Play?.” Frontiers in physiology vol. 11 582258. 16 Oct. 2020, doi:10.3389/fphys.2020.582258
Pedersen, Bente K., and Mark A. Febbraio. “Muscle as an endocrine organ: focus on muscle-derived interleukin-6.” Physiological reviews (2008).

Posted on January 9, 2023June 21, 2024 by Ashe Higgs

Will Martial Arts Help Me Lose Weight?

A Beginner’s Guide To Martial Arts & Weight Loss

A question I hear frequently is, “will martial arts help me lose weight?” Martial arts have been around for thousands of years and have evolved into diverse practices that can be used for self-defense, fitness, and personal growth. With the growing emphasis on health and wellness, many people are now turning to martial arts to lose weight and improve their overall fitness. This article will explore the pros and cons of using martial arts for weight loss and the principles most effective for burning calories and shedding pounds.

A lean and muscular Bruce Lee in the film Enter The Dragon — Bruce Lee’s films have inspired many.

Today, martial arts are synonymous with good health and fitness in most people’s minds, and this is in no small part due to the impact that people like Bruce Lee have had on the world of martial arts and fitness. Bruce Lee was a legendary martial artist known for his famous quote, “Be water, my friend.”

More than 50 years after his death, he is still widely considered to be one of the most influential figures in the history of martial arts. His incredible build and persona have inspired many people to pursue martial arts to improve their health and fitness.

Thank’s to Lee’s amazing physique, it’s no wonder so many people pursue martial arts to help lose weight.

Can Martial Arts Help You Lose Weight?

The short answer to this question is yes; martial arts can help you lose weight. Many styles involve high-intensity cardio and strength training, which can result in significant calorie burn and weight loss. However, it is important to remember that weight loss is not the only goal of martial arts training. Many people also practice martial arts for self-defense, mindfulness, and personal growth.

When it comes to weight loss, it’s important to understand that the underlying principle is simple: you have to be in a calorie deficit to lose weight. This means you need to consume fewer calories than your body is burning. While there are many different approaches to weight loss, this basic truth remains the same.

The Power of Martial Arts in Supporting Weight Loss Efforts

Bruce Lee represents the ultimate martial arts physique in the minds of many people.

Martial arts, like other forms of exercise, can support your weight loss efforts in two key ways:

helps provide stimulus to maintain muscle mass during a calorie deficit
helps create or increase a deficit by burning extra calories

First, exercise like martial arts helps to provide a stimulus to maintain muscle mass during a calorie deficit. When you’re in a calorie deficit, your body tends to break down muscle tissue to use it for energy. This can be a problem because muscle tissue is a key contributor to your metabolism, meaning that the more muscle you have, the more calories your body burns at rest. Exercise like martial arts can help to prevent the loss of muscle tissue, which can help to maintain your metabolism and offset the dreaded “metabolic slowdown” that often accompanies weight loss.

Second, exercise like martial arts can help to create or increase a calorie deficit by burning extra calories. When you engage in physical activity, your body burns calories to fuel your movement. The more intense the activity, the more calories you burn. Martial arts can be a great way to get in some extra physical activity and create a calorie deficit, which can help you to lose weight.

adult woman training martial arts — Martial Arts And Fitness

Personal Responsibility

Additionally, martial arts are renowned for fostering self-discipline. We develop a strong sense of focus and commitment by setting and working towards goals in the training environment. This mindset can be easily transferred to other areas of life, such as eating healthier, which is key to weight loss success. By setting achievable nutrition goals and sticking to them, we can improve our overall health and well-being.

Support & Accountability

Not all peer pressure is bad. Belonging to a community of like-minded individuals is a powerful motivator. Martial arts helps us not only take responsibility for our own safety, but for all of our thoughts, feelings, and actions. By working alongside others towards common goals, individuals are held accountable for their progress and can stay motivated. The camaraderie of a martial arts community can help individuals stay on track with their weight loss goals and encourage them to continue improving their health and fitness.

group photo — Belonging to a community of people committed to taking responsibility for their own health can be a powerful motivator

Mindfulness of Food

Zen philosophy is key to many martial arts practices like I Liq Chuan. Whenever we have been on meditation retreats at MABA (Mid-America Buddhist Association), mindfulness of food and eating was always stressed as part of the training. By cultivating mindfulness of food, we can approach mealtime with a greater sense of balance and awareness. This can greatly support long-term weight loss efforts.

students listen to lecture by Ven Jiru — I Liq Chuan students listen to a lecture by Master Jiru at MABA.

Eating slowly and mindfully can have a greater impact on weight loss and overall health than just focusing on what, when, and how much we eat. Eating mindfully can bring immediate benefits, such as eating less without feeling deprived [1]. Physiology and psychology play a role in this, as our body needs time to register feelings of fullness, and savoring our food leads to feeling satisfied with less.

Eating slowly and mindfully can also improve digestion, reduce bloating and stomach pain, and increase nutrient absorption. This, in turn, leads to feeling better physically and mentally and helps develop a better relationship with food by learning to listen to our body’s internal hunger and satiety cues. This skill can lead to healthier food choices for the rest of our life instead of relying on a rigid meal plan.

Four Tips for Effective Weight Loss with Martial Arts

Starting a weight loss journey can be a challenge, but with martial arts as your companion, you can achieve your goals. To help you get started, here are four tips to consider:

photo of high protein foods — eating more protein can help with weight loss

Calories count
Eat more protein
Avoid liquid calories
Focus on whole foods

It’s important to remember that martial arts alone do not mean guaranteed weight loss. When it comes to weight loss, there’s really only one requirement: you have to be in a calorie deficit. If you’re eating more calories than you’re burning, you won’t lose weight, regardless of how much martial arts you do.

However, when combined with a healthy diet and a calorie deficit, martial arts can be a powerful tool for weight loss.

Calories are King

When it comes to weight loss, calories are still king. We cannot break the laws of thermodynamics. Counting calories can be a tedious task, but it can be extremely useful short term, especially in the beginning. By tracking your calorie intake, you’ll better understand how much you’re eating and how many calories you need to cut back to create a deficit. This can help you to make informed choices about what to eat and how much of it to eat. Remember, to lose weight; you need to be in a calorie deficit.

Eat More Protein

Protein is an important nutrient that helps to build and maintain muscle mass. When you’re in a calorie deficit, your body tends to break down muscle tissue to use it for energy. Eating enough protein can help to prevent this [2], which can be especially important if you’re engaging in martial arts or other forms of exercise as part of your weight loss journey. People tend to eat more calories when they undereat protein, so it’s important to make sure you’re getting enough.

Whether you’re looking to maintain muscle mass, create a calorie deficit, or both, eating more protein can help to support your weight loss efforts and improve your overall health and fitness.

The best protein options are the ones we’ve eaten for millennia.

Avoid Liquid Calories

Drinks like soda, Starbucks frappuccinos, and smoothies can pack a lot of calories from sugar. Although smoothies and shakes are often touted as helpful for weight loss, in reality, the opposite is usually true. Shakes and smoothies can easily top 1000 calories or more; liquids also tend to empty your stomach quickly. This can leave you feeling hungry again soon. To avoid liquid calories and help with weight loss, drink water or other calorie-free drinks like green tea instead.

photo of colorful smoothies — Smoothies & shakes are not helpful for long-term weight loss

Focus On Whole Foods

Focusing on whole foods during a calorie deficit boosts micronutrient intake (vitamins and minerals) and helps you eat fewer calories. Whole foods provide essential nutrients while taking longer to chew. This helps keep you feeling satisfied and reduces the temptation to snack. Getting enough vitamins and minerals is important because they play a role in the metabolic processes that help us burn body fat for fuel [3] and keep our immune systems strong.

image of whole foods with text "you can't out train a bad diet." — Our “Fit To Fight” one-on-one health coaching program can help you succeed!

By following these tips, you’ll be on your way to effective weight loss. Remember, weight loss is a journey, and just like martial arts, it’s important to be patient and persistent. By incorporating martial arts into your routine, you’ll improve your overall health and fitness and progress towards your weight loss goals.

Summary & Conclusion

Martial arts can support our weight loss efforts in two key ways. First, it helps to provide a stimulus to maintain muscle mass during a calorie deficit, preventing us from losing muscle tissue. Second, martial arts can create or increase a calorie deficit by burning extra calories, resulting in weight loss.

In addition to physical benefits, martial arts also promote self-discipline and mindfulness of food, which help us make better long-term food choices and eat less without feeling deprived.

Belonging to a martial arts community helps us stay accountable and motivated toward our weight loss goals.

While martial arts alone do not guarantee weight loss, they can be a powerful tool when combined with a healthy diet and calorie deficit. Remember that the underlying principle of weight loss is simple: you have to be in a calorie deficit to lose weight.

Ready To Take The Next Step?

If you’re looking to get involved with martial arts classes to lose weight, get in shape, or improve your health, you’re not alone. It’s one of the most common reasons people say they’re interested in a martial arts class, but remember what you do “off the mats” is just as important, if not more so, than what you do on the mats. A complete martial arts program is not just about fighting; it’s a way of life!

If you’re still not sure about how to get started, you can join my one-on-one health coaching program and receive personalized guidance, support, and accountability no matter where you are in the world. With my guidance and support, you’ll have the tools and confidence you need to reach your goals and achieve lasting results. Sign up for a free discovery call and find out if my program is right for you!

If you’re just looking for martial arts training, join us for personalized lessons during our small group classes or from the comfort of your own home with our online classes.

References

Andrade, Ana M., Geoffrey W. Greene, and Kathleen J. Melanson. “Eating slowly led to decreases in energy intake within meals in healthy women.” Journal of the American Dietetic Association 108.7 (2008): 1186-1191.
Jo, Edward, et al. “Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients.” Clinical Nutrition 38.1 (2019): 372-382.
Johnston, C.S., Corte, C. & Swan, P.D. Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutr Metab (Lond) 3, 35 (2006). https://doi.org/10.1186/1743-7075-3-35

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Disclaimers & Conflicts of Interest

Posted on December 29, 2022June 21, 2024 by Ashe Higgs

Can Martial Arts Build Muscle?

One of the most frequently asked questions I get is, “can martial arts help me build muscle?” Crossfit and bodybuilding aren’t for everybody, but most people still understand at a gut level that building muscle and strength is important. Indeed, a recent review of 10 studies looking at the benefits of strength training found the strongest evidence to date (no pun intended) that any amount of strength training significantly reduced death from all causes, including heart disease and cancer!

Martial arts are a popular form of exercise that can be a great way to build muscle, improve overall fitness, and develop coordination and skill. This article will explore three ways martial arts can help build muscle, including resistance training, sparring, and conditioning exercises.

Key Takeaways

Martial arts can help you build muscle in three ways:

Resistance Training
Partner Work
Conditioning

Limitations of martial arts & building muscle:

Specificity
Intensity
Individual factors like age
diet & lifestyle factors like sleep

We’ll also consider potential limitations or challenges that may affect the extent to which martial arts can help build muscle, such as intensity, focus on muscle growth, and individual differences. Whether martial arts is an effective way to build muscle will depend on your current condition and any potential limitations or challenges.

In addition to the physical benefits of building muscle, practicing martial arts can also have numerous other benefits, such as improving coordination, flexibility, and mental focus. It can also be a fun and enjoyable way to stay active, maintain a healthy lifestyle, and meet like-minded people who share your values.

Will Martial Arts Build Muscle?

If you haven’t been very active recently, almost anything can help you build muscle. This study looked at how different types of exercise affected obese women’s bodies and health. The women were split into two groups. One group did cardio, and the other did resistance exercise for 12 weeks. Both groups lost fat and gained lean muscle mass.

However, as individuals become more accustomed to their training program and less out of shape, the adaptation processes start to specialize; this means that after about eight weeks, if you want to continue to develop new muscle, you will have to adjust your training. After that, how much muscle you can develop will depend on several factors.

3 Ways Martial Arts Training Can Help You Build Muscle & Get In Shape

Resistance training: Western-style weightlifting is a recent addition to martial arts programs, but traditional martial arts have always incorporated resistance training of various kinds over the centuries.
Sparring: Many martial arts styles, such as boxing, kickboxing, and judo, include sparring as a regular part of training. However, hard sparring isn’t the only type of partner training you will practice in martial arts. For example, in I Liq Chuan, we have a unique training method called spinning hands, which involves a lot of heavy pulling and pushing with a partner. It can help to build muscle, as well as improve cardiovascular endurance and overall physical fitness.
Conditioning training: A martial arts conditioning program typically includes a variety of exercises to improve cardiovascular endurance, power, speed, and flexibility. These may consist of running, plyometrics, agility drills, and stretching. The program may also have specific exercises or drills to improve martial arts skills, such as footwork, punching, and kicking.

Resistance Training

Bruce Lee represents the pinnacle of the martial artist’s physique in the minds of many, and for a good reason. Lee was a pioneer in incorporating modern resistance training methods into his martial arts regimen. Resistance training involves using external resistance to increase muscle strength and endurance. Martial arts have always included resistance training. However, it has taken very different shapes and forms throughout history.

Ancient Resistance Training Methods

Bruce Lee's muscular physique is portrayed by this bronze statue in Hong Kong harbor. — Read more about how Bruce Lee built his muscular physique here.

Western-style strength training primarily uses barbells and dumbbells. It tends to focus on the sagittal plane and moving the bar in a straight line. In contrast, Eastern strength training methods are much more circular and multiplanar in nature.

The earliest form of strength training in martial arts likely originated in ancient Persia. It involved using heavy clubs called ‘meel,’ large wooden shields called ‘sang,’ and a board called the ‘shena’ for pushup-like exercises. These ancient forms of resistance training are still in use today, especially in Iran, where men meet and train in “houses of strength.” This type of training has a history stretching back possibly 5000 years.

Chinese Kung Fu has its own unique strength training culture, which uses a variety of specialized equipment. The Chinese also developed training methods using a barbell made of bamboo or wood with stone plates on one or both ends, called the “single-head” and “double-head,” respectively. Unlike a Western-style barbell, single and double-headed exercises in martial arts are very dynamic. They involve a lot of swinging and twirling the weights around the body in a circular manner or tossing and catching the weights to strengthen the hands for fighting.

The stone lock is another tool unique to Chinese kung fu. Also used in a swinging, circular fashion or thrown and caught, You can train the stone lock alone or with a partner/small group.

Partner Training

Partner training is another form of training common in martial arts that can help you build muscle, particularly in grappling arts. No activity on earth is more intense and exhausting than fighting or wrestling with another human being! If you’ve ever seen the bull-like necks, thick traps, and gorilla-esque arms of an Olympic wrestler, there can be no doubt about the effectiveness of partner training for building muscle. Remember, resistance exercise is just applying force to an external resistance, which can include another person.

In I Liq Chuan, our fundamental partner training exercise is spinning hands. Unlike Western-style strength training with a barbell, spinning hands develops strength through rotation via a series of pushing, pulling, and “grinding” circular movements with a partner.

Conditioning

Some possible components of a martial arts conditioning program may include:

Cardio training: This may involve activities such as running, shadow boxing, or skipping rope to improve cardiovascular endurance.
Strength training: This may involve weight lifting, calisthenics, or bodyweight exercises to build strength and muscle.
Power training may involve exercises such as plyometrics or medicine ball throws to improve explosive power and speed.
Speed and agility training may involve drills and exercises designed to improve quickness and coordination, such as ladder or cone drills.
Flexibility training: This may involve activities such as stretching or yoga to improve flexibility and reduce the risk of injury.
Body hardening: many martial arts have a variety of body hardening training to desensitize the body to pain, increase bone density for striking and kicking, and ability to absorb impact without injury.

Chinese kung fu, in particular, has a rich history of conditioning and body-hardening techniques. In the video below, Sifu Chris Heintzman demonstrates a few of the unique methods for strength training and body hardening from his Tibetan Hop Gar lineage. (I know Chris from my san da days, and he’s one of the teachers active today I would recommend without hesitation.)

Historically, traditional kung fu had many different training programs to improve resilience and toughness, such as “iron vest/iron body” and “Golden Bell” sets. In addition to subjecting the body to increased stress through repeatedly striking wooden posts, sandbags, etc., these sets also involved various forms of qigong and herbs to help improve recovery between training sessions and help prevent the disability that can happen when we subject ourselves to intense conditioning methods.

Limitations Of Martial Arts & Building Muscle

It’s worth noting that while martial arts can be an excellent way to build muscle, it may not be suitable for everyone, and there may be certain limitations to the extent to which it can help build muscle. Here are three potential reasons why martial arts may not help build muscle for some people:

Insufficient intensity: While martial arts can be a high-intensity workout, it may not be sufficient to stimulate muscle growth for some people, especially if they are already highly fit or are not training with enough intensity or volume. Muscle growth occurs when the muscles are subjected to progressively more challenging workouts over time, and the intensity and volume of the training need to be sufficient to stimulate this adaptation.
Limited focus on muscle growth: While some martial arts styles may include specific training drills and exercises that focus on building muscle, others may not emphasize this aspect of training. As a result, individuals primarily interested in building muscle may see less progress through martial arts compared to other training types that focus on muscle growth.
Individual differences: Finally, it’s essential to remember that everyone is different and will respond differently to training. Some people may have a natural tendency to build muscle more easily than others, which can be influenced by genetics, age, and hormone levels. As a result, even if martial arts is an effective way to build muscle for some people, it may have a different effect for everyone.

Other Considerations For Building Muscle

You can’t out-train a bad diet! Proper sleep and nutrition are crucial. Adequate sleep allows the body to recover, while a balanced diet provides the necessary nutrients for growth. Skimping on either of these lifestyle factors will hinder progress.

image of whole foods; a diet of whole foods is important when it comes to building muscle — get into fighting shape with one-on-one health coaching!

The martial arts are known for helping to cultivate discipline. This is one of the most valuable personal qualities we can develop. Discipline protects us from the tyranny of our own worst thoughts, feelings, and behaviours. Having discipline doesn’t mean we have to white-knuckle it through our lives, though.

If you’ve been having trouble losing weight and getting into fighting shape, you’re not alone. A nutrition coach can help you meet your goals by providing personalized nutrition guidance and support. Coaching may include educating on the importance of different nutrients for muscle building or weight loss or offering strategies for overcoming challenges such as cravings or a busy schedule. A nutrition coach can also provide accountability and motivation to help you stay on track and progress toward your goals. If that sounds like something you’re looking for, check out our Fit To Fight one-on-one health coaching program!

Summary

While martial arts can be an excellent way to build muscle and improve physical fitness, it’s essential to consider your individual goals and needs and any potential limitations or challenges when deciding whether it is the right form of exercise for you.

In summary, practicing martial arts can be a fun and effective way to build muscle and improve overall physical fitness and coordination. Martial arts can build muscle through resistance training, sparring, and conditioning exercises.

The intensity and focus on muscle growth may vary depending on the martial arts style and individual factors, including age, sex, stress levels, and lifestyle.

Join our martial arts classes to experience the benefits of building muscle, improving body composition, and developing physical fitness and coordination. Learn from experienced instructors and train with other motivated individuals in a supportive and challenging environment.

About the Author

Ashe Higgs, I Liq Chuan Master Instructor & L2 Nutrition Coach

Read more about Ashe here…

Improve Your Martial Arts Grip Strength With Jedd Johnson

Jedd Johnson, Master of Grip Sport

Grip Strength for Martial Artists

Key Takeaways

Types of Grip Strength

Tools and Training Methods for Grip Strength

Unconventional Tools and Fun Training Techniques

Training Tips and Guidelines

Beginner’s Grip Strength Training for Martial Arts

Common Mistakes in Grip Strength Training

Jedd Johnson’s Coaching Programs

Conclusion

Support My Work

Show Some Love

Read More!

About the Author

Disclaimers & Conflicts of Interest

Resting Heart Rate: The Best Indicator of Your Health?

Here are the top five takeaways from the article:

Track Your Resting Heart Rate

Ancient Practices for Modern Stress Management

Related Posts

Summary

Show Some Love

Read More!

About Our Instructor

Disclaimers & Conflicts of Interest

References

Introduction to Qigong

Greg’s Experience With Addiction & Recovery

The Role of Martial Arts in Addiction Recovery

Discovering Qigong: Greg’s Expertise and Teaching Experience

Qigong as a Treatment Tool for Addiction

The Importance of Community and Support in Addiction Recovery

Qigong for Addiction Recovery

Conclusion

About the Author

Disclaimers & Conflicts of Interest

References

Battle of the Fitness Trackers: Apple Watch 6 Takes the Lead in Heart Rate Accuracy

Are fitness trackers accurate for calories burned?

Key Findings:

Smart Watches & Sleep Tracking

The Four Stages of Sleep

Unplugged and In Tune: Reconnecting with Your Inner Tracker

Beyond Smart Watches: The Best Fitness Tracker for a Holistic Approach to Health

Conclusion

Read More!

Disclaimers & Conflicts of Interest

References

Winter Swimming

Additional Articles From This Week

The Hidden Meaning of Crouching Tiger Hidden Dragon

5 Martial Arts Like Tai Chi

Read More!

Disclaimers & Conflicts of Interest

References

Breathing Exercises: How to Help Your Body Clear Brain Toxins and Improve Brain Function

Uncover the Secrets to Achieving Your Fitness and Martial Arts Goals: The Key Metrics You Need to Know

Read More!

About the Author

Disclaimers & Conflicts of Interest

References

Unlocking Your Full Martial Arts & Fitness Potential

From Sparta To Modern Day

Jump To

Key Metrics For Martial Arts And Fitness

Beautiful Strength

Grip strength

Leg strength

Ancient Strength Training

Power

Body Composition

Combat Sports & Weight Class

Muscular Endurance

Anaerobic Capacity

Aerobic Capacity

Zone 2 & The MAF Method

VO₂ max

Assessing Your Fitness