Beginning Karate

[J_ReneeW2007]

Hello,
Im sort of new to Karate, I did it in elemetary school some years ago (im 25 now lol). I am overweight (currently 195 at 5'1") and I would like to be about 130 lbs. I lift heavy weights (200 bench and 200 squat) I am not a big fan of cardio lol but I need to be! From the info I have gathered off fitness sites they say to build up to do cardio for an hour 4-5 days a week. So I split my routine up to do 30 min in the mornings and 30 min before bed. I am not doing this on the days I have Karate class (obviously). I am going to lay off of the weights and focus on body weight exercises mainly focusing on the core and legs (for the beginning) because I hear those are key in Karate.

Sample Routine in the morning:
jump rope 4x 3min
jumping jacks 4x1min
high knees 4x1 min
verticals (1 foot) 4x1 min
Run 1/4 of a mile

If I dont complete the workout I will just keep at it until i can eventually do all of it, so even if its too much for me it'll still help shed some weight!

Sample Routine in the evening:
kettlebell swing 5x10
kettlebell figure 8 5x10
kettlebell high pull 5x10
kettlebell around the world 5x 10
trunk twists 4x 1 min

Still tweaking the evening routine but I want to try kettlebells for corework!

I will be going to karate practice 3 days out of the week so the other 2 I will be doing this routine (I want to try to get in 5 days a week and rest on the weekends).
Again my cardio is terrible, but I was told to sit down, figure out ur strengths and weakness and focus more on ur weaknesses to and refine ur strengths to become a more balanced fighter. I want to develop 'awareness' from Karate, not into 'competitions or fighting ( I wouldnt mind of course but its the self development that I am trying to gain) I would really like some feedback. My focal points are cardio, im not ready for HIIT yet! and weight loss so I can move a lot easier with less effort lol!

[Seventh]

In terms of weight loss, there a few things you could do.

1. Eat clean, so do your best to stay away from processed foods if you can. Basically go as hippie as you can. You can exercise all you want but if you have a crap diet you are going to encounter quite a bit of difficulty.

2. You must have a calorie deficit of a 250-500. Everybody has a certain amount of calories they burn everyday, exercising or not. I believe it's called your basal metabolism. For example, if I have a basal metabolism of 2400, then I must eat roughly 500 calories less, forcing my body to get it's energy from other sources, in this case, fat. There are sites which have a basal calculator. Keep in mind though that they only give you a rough estimate, so. You'll have to experiment and see what works when it comes to eating.

3. Don't starve yourself though. If you do, you'll just gain weight and make yourself unhealthy. Try to eat 5-6 meals throughout the day, to keep your metabolism running.

4. Do both cardio and strength training. Muscle is the thing that burns off calories constantly to keep itself maintained.

5. Get a lot of sleep. It helps reduce stress levels which can contribute to weight gain.

6. Finally, have some determination!!

I wish you good luck!!

Also, you can use google to get more information. Knowledge is the power, and understanding is what let's you use that power :)

[Seventh]

I have no idea about the routine lol. Sorry. One of the other MAP members should be able to help.