routine for karate

[zuiquan21]

hi everyone. I'm 18, 5 8" and 90 kilograms. I'm muscular but unfortunately i have a layer of flab around the stomach that I'd like to get rid of. I practice karate mondays and wednesdays for 2 and a half hours each night. so i was wondering if anyone could recommend any diets and workout routines, I plan on getting quite serious about a routine and i want to build a lot of defined lean muscle and lose the excess fat. any ideas would be appreciated.
thanks

[Llamageddon]

Hey.

I think you might be better off asking this question in the health and fitness forum, as the guys in there know alot more about fitness routines than we (or definitely me!) do.

However, on a karate side good exercises would include kata, bagwork etc. To be honest, if practised correctly karate training is a good workout in itself. If you want to get rid of belly flab, I have been reliably informed that the two best things to do is to change your diet and to run. Lots.

I haven't managed to find a good karate specific routine yet, apart from training. If you find one, let me know!

[newy085]

Yeah i agree with Llama, the only way your going to lose the weight is through good diet and exercise. I am in the same shoes as you, want to lose around 20-30kg, you can check my Journal, I am going to be posting what I am doing, and how it is going.

Diet wise lots of veges and some lean meat's (chicken is good), fruits, yoghurt and nuts are good foods to try and include. Try and get six smaller meals a day, gives you a more constant supply of energy, and your body doesn't have to worry when it's next meal will come (sounds funny but it is true).

As for exercise, try and do something that uses a lot of muscles and get your heart rate up. Running, swimming and cycling are all good. Once you get your fitness up also look into Tabata or Interval (HIIT) training, it is good for weight loss.

[zuiquan21]

thanks for the suggestions, because im really trying to get serious about the whole diet thing because i usually just pulled off the whole exercise and eat whatever and that worked but then after i stopped for a while the excess came and havnt been able to get back into routine.
ill probably start a 4 day a week gym routine along with my karate practice and running every day or second day. now im just looking for specific diets and workout routines aye ill probs look into it in the next few days. keep you posted

[Anari]

"Push-away" (from the table)

increase cardio - "Run Forrest run"

[Llamageddon]

Moved this to H&F where you'll probably get a better response concerning what to eat etc

[Yohan]

Losing weight is 90% diet and 10% exercise. If you want to lose weight you need to eat less calories than you expend. Your first step is to find the daily caloric intake needed to maintain your weight, and the caloric intake needed to lose weight. Check out this website, enter the necessary information:

http://www.freedieting.com/tools/calorie_calculator.htm

Get your caloric intake needed for weight loss and divide that number by 500. That is the number of meals you should be eating every day - try to make your meals about 400-600 calories. Eat 5 times a day, about once every 2-4 hours. Include 1 serving of lean protein and 2-3 servings of fruits and vegetables with every meal. Also try to eat some good fats with your meals. Egg yolks, flax meal, nuts all count as good fats.