Archive for the ‘Nutrition’ Category

The Top 5 Fat Burning Exercises

Monday, November 12th, 2012

A question common asked in training is “What are the best fat burning exercises”?

Well, as you can imagine, there are no shortage of exercises to chose from, in fact the video below explains very well about the best movements for burning fat. It gives you a series of exercises to chose from for each movement.

The Movements include –

Any type of Squatting Movement – Bodyweight Squat, Single Leg Squat, Barbell Squat etc

Any type of Pushing Exercises – Bench Press, Push Press, Push Ups etc

Any type Pulling Movements – Chin Ups, Pull Ups, Dumbell Rows, Single Rows

Single Leg Exercises – Lunges, Single Leg Squats etc

Total Body Abdominal Exercises – Such as Mountain Climbers

These are the big 5 Movements for a Total Body Workout. They can be done with or without weights. Bodyweight exercises are totally fine so you see you can do something from each of these categories without the need for any weights or fancy equipment.

Watch The Video Below to see an excellent video covering these basic exercises.

Train Hard – Train Smart – Fightwize

Sensei Malcolm Bale – Instructor Ju Jitsu Rugby

PS – – – Do you know which Food are Great for Burning Fat?

Check Out The Top  ==>Fat Burning Foods<==

Lose Weight while you eat!


Weight Loss Through Martial Arts

Saturday, July 23rd, 2011

There are so many exercise and weight loss programs available these days it’s tough to know where to start. I eventually managed to convince my good friend Alex to come along to our Martial Arts and Fitness Classes one day. He managed to lose over 100 pounds by training regularly and making a few recommended changes to his eating habits. His testimonial below is a great example of the possible weight loss through Martial Arts. People benefit in so many different ways!

I started Jiu Jitsu training 6 months ago. Having been severely overweight (100 pound plus) I was somewhat reluctant to begin any kind of regiment that would interfere with my less than healthy lifestyle. Fortunately I started a new job where I got to know Sensei Malcolm.

After about 6 months of prodding by him, and procrastinating by myself, I decided to give it a try. It was one of the best decisions of my life.

When I started I had the usual fears of starting a new program with a lot of people who had been there longer and had more training than myself, but the fears were soon put to rest by the helpfulness of the people that I thought I would feel intimidated by. Not only were they eager to help, but they also gave me the confidence to pursue a complete change in my life as well as my attitude towards it.

Maybe someday you may see my story in a book, with the foreword being a tribute to Sensei Malcolm,  they also helped me develop a better nutritional plan than the fast food one that I had taught myself, and the other students who constantly surprise me with their support.

Drop by the club and feel free to talk Sensei Malcolm or myself about the complete life change that I have achieved with the help of this training.

If you knew me then and now you wouldn’t believe it, I still have trouble doing so. And if I can do it so can you.

Just a footnote, after getting a physical examination after training for only 4 months, my Doctor actually shook my hand and said he had never seen such a drastic change in a persons health, which by the way he said is now perfect.

Thank you

Alex Wilson


The Simply Raw Video Series is Amazing!

Sunday, November 7th, 2010

Raw for 30daysIf you’ve been following the amazing Simply Raw Video Series you probably know by now that we in America and the rest of the world need to make some serious changes in how we approach health…

And you’ve probably realized through this 100% fr*ee video series how important health is for your energy, vitality and overall success in whatever endeavor you undertake.

After all, it’s hard to run a successful business, have a great relationship with your spouse or even feel fully stable emotionally when you’re drained of energy from having a body that doesn’t deliver the energy you ask of it…

I think this video series has been an eye opener for many people about the society we’re living in that is getting sicker and sicker.

Fortunately there are solutions and they’re available for you right now.  The question is…are you willing to listen?

If you are then I suggest you take a look at video #3 in this free series with raw food expert David Wolfe which has just been released!

==> Simply Raw Video <==

In this video Alex Ortner, one of the executive producers of the film “Simply Raw: Reversing Diabetes in 30 Days”, sits down for a casual interview with David to not only
get his take on whats going on with the health of the world but also to get some practical, immediate steps that any person can take to get healthy.

To watch this video and the two other videos that have been released right now just click on the link below:

==> Simply Raw Video <==

I think that this video series that is being released by the Raw for Thirty team is amazing and that every person should watch them.

Plus, I know about the secret surprise that’s coming as we get closer to World Diabetes Day on November 14th and I want to make sure that you know about it.  🙂

Alex and his team are passionate about helping to not only improve your health but also to working together to create a more health conscious world where disease is no longer the norm.

I hope you check out the videos.  They really are amazing…

==> Simply Raw Video <==

To your health,

Malcolm Bale

P.S. – I promise you that watching these videos will inspire you and educate you on how to lead a better life where you have an endless level of vitality and energy.

This information is powerful…and it can change your life…

Raw for 30 days

The 5 Nutrients Athletes Need Most

Tuesday, August 24th, 2010

Martial Artists are some of the best-trained and well-rounded athletes in the world. As the body is the principle tool, muscles can be developed in ways that prepare them for most challenges that come their way. They also rely on intellects to analyze, strategize, and execute their best moves to suit the situation. Master Martial Artists are able to maintain body and mind in top condition through good nutrition. Look at these five nutrients, critical to your best performance, on or off the Mat.


The mainstays of an athlete’s diet. Some nutritional experts suggest that athletes get between 50 and 55% of their daily calories from carbohydrates, as they provide the muscles with glucose, and easily-digested, energy-boosting sugar. This quick-absorbing, slow-releasing energy serves well throughout the day. The energy release is so efficient that athletes often load up on carbohydrates in preparation for strenuous events (Gradings definitely qualify for this category!)

The sources: Rice, pasta, whole grains and cereals are best, but Carbohydrates are also found in fruits (both fresh and dried), vegetables, and beans (legumes).


Protein has been called the “building block” of the body, however, it is possible to get too much of a good thing. Many high protein foods also contain high levels of fat. For example; a person who weighs 100 pounds needs 60 to 90 grams of protein a day; excess protein does not help build extra muscle and can end up being stored as extra body fat.

The sources: Vegetable or lean animal proteins are ideal: beans, nuts, and their products (such as tofu and peanut butter) also fish, meat, poultry, and dairy products.

Vitamins and Minerals.

Vitamins and minerals themselves do not provide you with energy: theyactually  help the body to perform a multitude of chemical processes which are essential to your body’s best functioning.

The sources: A well-balanced diet including plenty of whole foods (fresh fruits and vegetables, whole grains, protein, and moderate amounts of fat) will usually provide you with the vitamins and minerals necessary, but your requirements may vary: you might want to talk to a physician about finding a vitamin supplement that makes sense for you.


Contrary to popular belief, fat can be good for you but only in moderation of course! Moderate levels of fat provide extra fuel and help the body process and put certain vitamins to use. The brain performs at its best with the help of moderate dietary fat.

The sources: It’s not hard to find fats; they’re in just about everything we eat, with the exception of most fruits and vegetables. Limit your fat intake to 30% of your calories (each fat gram has 9 calories); your intake of saturated fat should be minimal.


One of the best ways to improve your Martial Arts performance, and most easily overlooked, is to keep yourself well hydrated. Water is as critical for the pumping action of your heart as it is for helping you to blink dirt from your eye. Be sure to drink before, during, and after your workouts, at least ten ounces before and for every 45 minutes of activity. Don’t wait until you feel thirsty! By the time thirst kicks in, your system is already being taxed by lack of water. The sources: Be sure to take in the cleanest water available. Remember that food can be a great source of water; fresh fruits and vegetables have high water content, as do 100% juices. Avoid caffeinated drinks, since they can actually dehydrate you.
Never underestimate the power of nutrition to improve the way you feel and the way you perform, not only as a Martial Artist but for everyone on a day-to-day basis. Give your body the fuel it requires to meet your greatest Black Belt expectations.

Have Fun – Train Hard – Train Smart – Fightwize
Sensei Malcolm Bale

The Time is Now – Free Exercise Tips

Monday, February 23rd, 2009

Free Exercise Tips are available everywhere you look these days. That can be a good thing if you have an idea of what is suitable for you.

With the recent Economic turndown, many people are reaching a point of high anxiety and high stress levels. Many are extremely worried about their jobs and future prospects with companies that are struggling themselves in the current Economy.

For this reason, it is even more more important to look after yourself. Make an effort with Fitness, Health and Nutrition. There is so much you can do that is not going to cost you a penny.

It may well be a time when you least want to exercise, due to the stress and lack of motivation but a sensible workout always makes you feel better for doing it. Oftentimes you start feeling some of the benefits almost immediately.

There are many Free Exercise Tips available online, there is also a great deal of good information to be found on health and Nutrition. In fact, the problem can be that there is too much information available. It is a case of wading through the information and extracting what is relevant and suitable for you.

Remember to consult a physician before starting an Exercise or Nutritional program.

Train Hard – Train Smart – Fightwize

Strength for Life

Tuesday, October 7th, 2008

Something everyone should think about is “Strength for Life: The Fitness Plan for the Rest of Your Life”, it’s a book that recently hit bookshelves and written by Shawn Phillips.

I was a big fan of one of Shawn’s previous books ABSolution: The Practical Solution for Building Your Best Abs and also “Body for Life” by Shawn’s brother Bill Phillips.

Body for Life: 12 Weeks to Mental and Physical Strength was great in explaining many of the fundamentals of Fitness training and nutrition in a way that is understood by everyday people. The nutrition side was certainly an important aspect for me to understand and had helped me to make some important changes in my life.

Body for Life also introduced goal setting to me, encouraging that we not only make long term goals but weekly and even daily goals, more importantly it helps you to monitor whether you are achieving these short term goals.

Achieving these many small goals really help to make the much larger, long term goals more attainable. This whole concept can be applied to any area of your life and not just applied to your Fitness or Health plan.

I have only read a few chapters of “Strength for Life” so far but already I’m finding it to be a riveting read. There are many things that are put into perspective. One of those is how Health is a choice, whether, you decide on making a conscious effort towards good health or just drifting through life and see what happens. Strength for Life is based around FIT – Focus Intensity Training and goes into detail regarding the Power of Focus.

Regardless of where you are at now, I highly recommend these books as a “MUST READ”, one of the other important factors they teach you is that fitness is relative to you, where you are at now and where you want to be, not comparing you with anyone else but you.

These books also explain how simple you can make this and does not require a great deal of time to incorporate a fantastic, effective program into your lifestyle and allow you to gain great benefits just as tens of thousand of people have by using the information that is made available to you.

Wherever you are at now, grab yourself a copy and put the information to work and become another one of the success stories.

As we grow older, the need for exercise and good nutrition becomes even more important, if you don’t understand why then it’s time to find out.

Stay Strong – Train Smart – Fightwize

Martial Arts Nutrition

Monday, March 24th, 2008

Martial Arts Fitness Training includes a wide range of disciplines and skills. Speed, strength, endurance, flexibility and agility are major components of your overall goals. 

To acheive high levels of fitness you must also pay major attention to your nutrition. If you are not fueling your body adequately then this will be counter productive to your training. 

Punching and Kicking, grappling, sparring, throwing are performed over and over. On top of training for co-ordination, timing, speed, strength and power this can all take it’s toll on your body. 

Their are many factors to consider when organising your Nutritional needs – 

Eat a measured amount of complex Carbs approximately every 3 hours to ensure you are receiving the energy your body requires. Eat high quality proteins approximately every 3 hours to ensure effective muscle repair and growth. Keep the amount of fats you have to a minimum as it is not efficient energy source for high intensity training. 

Martial arts nutrition is as critical as the training itself, give it the attention that it requires to be successful.

Nutrition for Martial arts

Wednesday, February 13th, 2008

Jiu-Jitsu and other fighting arts, involves a wide range of disciplines. You require strength, power, endurance, speed, stamina, flexibility and agility. 

Nutrition for Martial arts is an area that is every bit as important as any of the disciplines mentioned above. You require short term energy as well as maximising your muscle recovery. 

If you are going to put yourself through punishing, high intensity training, it makes sense that your body will require extra nourishment to make it all possible. 

Good nutrition for Martial arts involves consuming measured amounts of complex carbohydrates and proteins several times per day. This should be done over 5 to 6 meals to ensure you are fueling your body and effectively repairing muscle tissue. 

As fat is not an efficient energy supply, it needs to be limited. Your body does require some of the more healthy fats. 

Look to gain muscle without putting on fat whilst keeping a good strength to weight ratio. 

Nutrition for Martial arts is every bit as important as the training itself and do not kid yourself otherwise!