Bruce Lee's Body Building Workout and Diet

!±8± Bruce Lee's Body Building Workout and Diet

Bruce Lee created a martial art called "Jeet Kune Do" or the "Way of the Intercepting Fist." However, as well know as he is in the martial arts... he is highly regarded for his physical abilities and ripped physique. The Bruce Lee body has become an icon for what an action star should look like today.

Let's face it, audiences are no longer willing to accept an actor who puts on a "Muscle Suit." From Brad Pitt to Will Smith -- it seems every A-list Hollywood actor has been emulating the muscular yet ripped Lee type of physique. What made him great was a combination of his workouts and his diet program.

The Bruce Lee Diet Plan

Lee always consumed a lot of Chinese food which are high in fiber.

Some foods that are high in fiber are:

* Fruits
* Vegetables,
* Breads,
* Beans
* Cereals

These foods are also high in antioxidants and will help cleanse your body.

Like many bodybuilders today, he usually ate 6 times per day. This kept his blood sugar level stable and his metabolism burning at a higher rate. He was also a big fan of keeping his body adequately hydrated -- by and large he drank 11 to 12 glasses of water per day.

In addition, from his bodybuilder friend... learned of the importance of maintaining a high protein, low carbohydrate diet. (Bruce Lee loved protein supplements and would routinely down 1 to 2 protein shakes per day.)

The key to gaining muscle -- besides working out... is in consuming enough protein. Protein makes up anywhere between 15 to 20% of our bodyweight. The bottom line is that protein is indispensable and it's the raw material that is needed to build muscle and other bodily tissues.

Of course, in his day one of the most popular protein supplements was casein. Today, we know that whey protein can keep us in a positive nitrogen balance state easier and quicker than using just casein protein.

The Bruce Lee Workout

His workouts were intense. Even Joe Weider... "The King of Bodybuilding" remarked that Bruce Lee's body was light years ahead of it's time. Bruce incorporated many different components into his workout program. Isometrics, free weights, yoga, and bodyweight exercises just to mention a few. Bruce Lee abandoned free weights really early on in his training. He felt that having big bodybuilder muscles was of no advantage to a martial artist. He focused more on what he referred to as "Functional Strength."

He realized very early on that isometric exercise was able to provide him with superior strength gains. He also used an "Isometric Power Rack" for a while in his training program. If anything defines Bruce Lee it's his ability to think outside the box. His mentality of... "use what works and discard what doesn't" -- has made him an innovator in many different fields.

For example, Bruce used every known isometric exercise device available in his training including a device that was then called the Tensolator. Using isometric exercise equipment was something that he made part of his training routine. And in fact, so have many mixed martial arts practitioners today!

Bruce Lee's Body Building Workout and Diet

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Inverted Row (Feet Elevated) - (Strength)

!±8± Inverted Row (Feet Elevated) - (Strength)

Place a bar in the power rack at about waist height. A bench is placed approximately three quarters of a body length away. Put the feet on the bench and the hands on the bar palms facing in. Hold the torso perfectly straight, feet are pointed straight and the legs are no more than hip width apart. From this position pull the chest to the bar and then slowly lower down until the elbows are almost fully locked.

Inverted Row (Feet Elevated) - (Strength)

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Strength Training Vs Bodybuilding - Whats the Difference?

!±8± Strength Training Vs Bodybuilding - Whats the Difference?

Most people who begin pumping iron have only a general goal when they start; to get into good physical condition. At some point their goal coalesces and they take the fork in the road that will lead to their destination; developing as a bodybuilder or as a power-lifter.

The tools they use are the same, in general, regardless of which fork they take. Bodybuilders and weightlifters used the same type of weights, the same racks, the same benches and often the same gyms. How they use that equipment is the difference that defines their goals.

A bodybuilder wants to develop his muscles in shape and size so that they display well. Their workouts consist of heavy weights lifted for multiple repetitions for a number of sets... and in an effort to tear down their muscle tissue so that the protein they ingest will rebuild it bigger, stronger and more shapely.

A weightlifter or power-lifter has a goal of lifting as much weight as they possibly can for one repetition. A weightlifter trains for two different lifts; the Snatch and the Clean-and-Jerk.

The power-lifter, on the other hand, trains for three different lifts; the Bench Press, the Squat and the Deadlift.

Both the bodybuilder and weightlifter will, in their training, work up to their maximum weight on each lift by progressively increasing the poundage on the barbell for each set they perform.

The goal of the bodybuilder is the maximum weight he can lift for six to ten repetitions. The weightlifter/power-lifter is looking for the most he can lift for one rep.

The bodybuilder will perform a workout routine that consists of many different exercises for each muscle group, often beginning with high-rep warm-ups and working up in weight until their max is reached.

They then move on to another exercise for the same muscle group, then another. They will complete three to five sets of three to five different exercises for each muscle.

A weightlifter will focus only on those exercises that work the muscles used in their two or three competitive lifts.

To balance their muscle exercise and development, they will perform some of the exercise the bodybuilder performs for arms, shoulders, chest and legs, but their goal is to strengthen them, not to build the muscles.

Many weightlifters and bodybuilders began their workout careers in one form of the training, only to switch to the other side of the gym as they developed more defined goals.

The great bodybuilder and trainer, Bill Pearl, said it best. Remarking about bodybuilding with weights, he said, "Lift like a bodybuilder, not a weightlifter." His point was that bodybuilders should be lifting heavy weights, but for multiple reps.

If they were most impressed by how much weight they could lift for one rep, they should be weightlifting or power- lifting instead.

All of us who pump iron as bodybuilders still like to see how much weight we can lift for one rep on occasion. The risk of injury that could curtail training is always a specter when you do something your body isn't used to, so always have a spotter when you are going for the max.

Weightlifters do develop their bodies, but not in the same shapely, formed manner as do the bodybuilders. Lifting weights, regardless of the reasons for doing so, will develop muscles. Developing shapely muscles does require specialized exercises.

While a weightlifter will do biceps curls to increase the strength of his arms, he will focus on heavy curls, not the shaping exercises of a preacher bench or sets of incline dumbbell curls.

Thin skin and vascularity is the goal of bodybuilders, while any vascularity that occurs in a weightlifter's muscles is a byproduct of their exercising, not the desired result.

The approach to their diets will differ between bodybuilders and weightlifters. Both want energy derived from carbohydrates, but the bodybuilder will load his system with proteins to gain size. The weightlifter will consume foods that will give him greater strength and endurance.

Strength Training Vs Bodybuilding - Whats the Difference?

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5 Simple Steps to Amazingly Toned Legs

!±8± 5 Simple Steps to Amazingly Toned Legs

With the holiday season coming, the jeans come off, the skirts go on and legs come out to play... assuming you're a girl that is! But are you really confident about having your legs on show this Summer? If you want to improve the shape of your pins and give yourself a real confidence boost, here are 5 simple steps that you can easily fit into your everyday routine.

1. Power walking

Walking is great aerobic exercise, but power walking takes it to a whole different level. You get the aerobic, fat-burning benefit of walking, with added muscle toning from the longer, more powerful strides. Power walking is particularly good for toning your bum, hamstrings and calves - all the muscles at the back of your legs. And how do you power walk? Just lengthen your stride and walk like you're late for your best friend's wedding. Just 10 minutes a day will make a real difference, so if you walk to the station or anywhere else on a daily basis, simply pop your trainers on, put your heels in a bag and power walk there!

2. Stair stepping

If power walking is the ultimate exercise for the back of your legs, stair stepping is the ultimate for toning the front. Each 'step' really targets the quadriceps, the group of muscles that make up your thigh. Like power walking, stair stepping doesn't have to be done at the gym. Give up the lift and use the stairs at your office whenever you can. Make a rule at home that you're only allowed to use the upstairs toilet or talk on the telephone upstairs. If you can rack up at least 100 stair steps a day as a routine you'll start to notice your legs slimming and firming up. And remember this quote - "A person's health is to be judge by that which they take two at a time - pills or stairs" - so don't be afraid to double-up!

3. Isometric exercises

Iso-what-ric? I hear you say! Isometric means holding a certain position so the joint is locked. This "static contraction" of the muscle is fantastic for toning and firming, and best of all you'll hardly break into a sweat. This makes isometric exercises something you can easily do at home or at the office - just as long as you're not wearing tight trousers! Three great examples are 'isometric squats' and 'isometric lunges' and 'isometric heels raises'. Simply hold the yourself in the squat, lunge or heel raise position for 20 to 30 seconds, whenever you get the opportunity. Just don't get busted by your boss or he/she will wonder what you're up to! Try to aim for 10 minutes a day in total, and be prepared to feel your legs burn a bit.

4. Eat more protein

Never underestimate the power of good nutrition to change the shape and feel of your body. To tone and firm up any muscles of your body, including your legs, it's important that you have enough good quality protein in your diet. At the end of the day that's what muscle is made from - meat, poultry, fish, seafood, eggs, nuts, beans, pulses, soya, and so on. Not only that, it is well proven that protein helps to suppress the appetite and reduce sugar cravings, so getting enough protein into your lunch and dinner will help you to resist the chocolate bars you've been wearing on your legs all winter! Which leads nicely to the next simple step...

5. Eat less sugar

If you have a high-sugar, high-carbohydrate diet you'll be wearing a nice thick layer of it around your newly toned thighs. We are constantly reminded by the media and doctors that a diet high in fat is the major cause of heart disease, but with all that nagging about fat we often fail to realise that it is actually sugar in our diet that is causing our weight gain - and flabby thigh disease! Drop the biscuits with your tea, clear out your cupboards of chocolate and crisps, and reduce your portions of bread, pasta, potatoes and alcohol. Instead, try to get into the habit of filling up on good quality fruit, yogurt and low-sugar snacks between meals and keep the drinking to the weekends.

So here's your 5 step challenge... (1) 10 minutes of power walking a day, (2) 100 stair steps a day, (3) 10 minutes of isometric exercises a day, (4) add protein to your lunch and dinner, and (5) reduce the amount of sugary carbs in your diet. Soon enough you'll be so proud of your legs you'll be wanting to show them off on your next skiing trip!

5 Simple Steps to Amazingly Toned Legs

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