Ted Gambordella - The Amazing Martial Arts Secrets of Fitness

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Th e Am a z i n g M a r t i a l A r ts Se c r e t s o f F i t n e ssby

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A t A n y A g e

No Heavy Lifting

No Ha rd Diets



M a r t i a l A r t s S e c r e t s o f F i t n e s

F l e x i b i l i t y

One of the most important Martia l Arts Fitness Se crets is FLEXIBILITY.

I

Flexibility a llows you to partic ipate in a ctivities and do things like a 20 year old .

Ba ck p a in is often c aused byla ck of flexibility. This la ck of flexibility often c auses the

ba ck to tighten up whenexerc ising, thus c ausing

musc le pulls and stiffness that e asily could be avoided witha few simple stretches.

How often should you stretch. until you fe e l loose ,

and every time before youbegin a strenuous exerc ise . Even if you only do your stretches for 3 to 5 minutes this is better than

pulling a musc le or te aring a musc le because you didn’t take the time toloosen up.

Here are some simple flexibility exerc ises you ca n do every day to keepthe body fluid .

f youare not flexible , you look and fe e l 10 ye ars older than you should.

Everyday



T r u n k R o t a t i o n

Pla ce your hands on your hips and rotate the body inlarge c irc les to the right andleft.

Do about 10 turns c lockwise , and then 10 turn counter c lockwise .



B O D Y T W IS TS

Pull the e lbows up to shoulder he ight

and twist hard to the left and right.

Do 10 to 12 twists to e a ch side



A R M C I R C L E S

Swing the arms in la rge c irc les around

the body. Forward and ba ckwards

Do about 10 to 12 swings e a ch direction



NECK CIRCLES

&

SH O U L D E R SH R U GS

Rotate the nec

in sm a ll c irc le

c lockwise and

counter c lockw

Do about 10 - 1

Shrug the shoulders

in c irc les forwardand ba ckwards

10 - 12 times



H o r s e S t r e t c h

Squat very low and push the hips down

into the squat. Move from side to side

and then drop to the ground on e a ch side .

Do 10 - 12 times e a ch side



W STR E TCH E

Le an over and gra b

ankles. Drop to oneside and try tostra ighten the leg. T

the other side.

Now pull the hea ddown to the kne e , t

over to the other knFina lly drop down inmiddle and try to tothe he ad to theground .

You c an a lso

drop the e lbows

to the ground

Hold each stretc

for 3 to 5 second



B U T T E R F L Y

Hold the ankles and

try to get the knees

down to the ground.

ou may bounce, and

push down with the

elbows.

ST R A I G H T L E G G E D ST R E T CH

Keep the legs stra ight and hold the knees.

Try to pull the he ad down till it touches the knees.

Hold for 3 to 5 seconds. Do this 10 times.



V STR E TCH

Sit on the ground andspread the legs as wid

as you c an. Now lean

the right and touch th

head to the knee , the

the left.

Finish touching the he

to the ground in the

m iddle .

If you are having troub

touching your head tothe ground it is not yolegs or ba ck that is theproblem . It is your HipThe next exerc ise will

he lp loosen your hips.



HIP STR E TCH

Open your legs as

wide as po

ssible andtry to forc e the knees

and hips to theground .

You can start with your hand

stiff then as you loosen updrop to your e lbows and

fina lly touch the he ad and

hips to the ground

You c an bounc

on this stretch.

Hold the fina l

position for 5 to

10 seconds.



A M E RICAN SPLITS

To re a lly stretch the hip

youshould pu

sh ha

r

dt

do the American Splits

Spread the legs as widas possible dire ctly infront of the body. Try totouch the hips to theground .

You ca n use your hands to he lp support

your body weight, andyou may lean forwardto drop the hips

ddown.



B ACK ST R E TCH

Sit on the legs and bend ba ckwards asFar as you can com fortab ly go. Use your hands for support. You do not have to go a ll the way ba ck.



B A R S T R E TC HIN

Bar Stretching is gre at, bumost people don’t have

b ar in the ir home or gymSo you can use a truck, oc ar ba ck, or even a table

Put your leg on the truck b a ck, and le an over to touchhe he ad to the kne es. Do

both side . Hold ea ch stretch5 seconds.

You can a lso le anTo the right and left to pumore pressure on thestretching leg.



B AR STR E TCHING 2

Put the leg on a low table and drop the we ight down to stretch

the hamstrings. Keep the leg stra ight.

e an over and

ouch the head

o the kne e . Do

oth legs



H I P A N D K N E E ST R E T C H

Keep the ba ck stra ight and

lift

the

knee a

s high a

s youcan to the side . Pull up on

the knee and stretch the

ba ck of th legs.

Now drop the

kne e down and

pull b a ck on the

leg. To stretch the

front of th legs

Pull ba ck as far

as you can andyou m ay lean

over into the

able .



ST R E TCHING WITH A PARTNER

If you have a p artner. Youc an hold on to the ir handfor ba lanc e and pla ce yofoot on the ir shoulder.

Stretch forward.

Do bothlegs.

You c an a lso lean

down and drop your

we ight to put morestretch on your leg



PA RTNE R ST R E TCH 2

Hold on the wa ll

or support and

ave your

part

ner

tretch your leg

tra ight up .

Side stretch. Le an

to the side and

have the p artner

stretch the leg up

like your doing aside kick

ry to stra ighten

our body up as

much as possiblento the stretch.



PARTNER B ACK STR E TCH

PARTNER SH OULD E R STR E TCH

Have the partner hold

your arms by the

e lbows and lean

ba ckwards. He will

gently pick you up and

stretch you

r

ba ck.

Go

Have your partner pu

your arms stra ight

ba ck a cross your bodto stretch the

shoulders. Go slow

and e asy.



M a r t i a l A r t s S e c r e t s o f F i t n e sWe ight Tra ining

We ight Tra ining is an important part o f Martia l Arts Fitness Tra ining and is something

that should be done consistently throughout your entire life . You are never too old

to start lifting we ights, but you ca n be too young. I do not suggest that you let achild whom h as not rea ched puberty to lift we ights. Wa it until the child is at le ast

13 and then only lift what they c an comfortably handle . Do not force them to doheavy reps. Let them build up the ir musc les. It is important not to turn the child off

to we ight tra ining so that they will want to continue to lift the ir entire lives.

I lift we ights every o ther d ay for 6 days, then take off Sunday. On the days I do not

lift we ights I wa lk,

do karate ,

wrestle , golf, o r some other form

of hard a erobicexerc ise . When I

wa lk, or golf I

a lways c arry awe ight in my

hands. This

doubles the

exerc iseeffectiveness by

a llowing an armand upp er body

workout, while

working out thelegs, abs and

he art with the

wa lking or golf.

I do not lift He avy we ights. I a m 54 yea rs o ld and d o not need to try to bench 300

pounds to prove I a m strong or build my chest. I a lre a dy have a gre at chest andkeep it toned and pump ed by lifting sm a ller we ights, but lifting the m hundreds o f

times.

I work out on the b ench with 135 pounds, o r 2 big plates and do reps of 50 to 100.

50 to 100 times for ea ch set.



B E N C H P R E SS

The Bench Press is one of my favorite exerc ises. It works the entire

chest, shoulders, ba ck, and abs. I do a lot of bench presses.

To do the regular bench press grasp the bar with the hands evenlyspaced . Lower the bar slowly to the chest and hold it about 1

second then push it ba ck up to the top. I warm up with 2 sets of about 10 “full” lifting reps.

This is the last set of “full” lifts I do. After my wa rm ups I go to my“modified ” or “ha lf up” bench press and do 6 to 10 sets of 50 to

100.



M O D I F I E D B E NC H P R E SS

N a r r o w H a n d s

During these sets I keep

my hands a little narrowabout the width of my

chest and I DO NOT LIFT the bar a ll the way ba ck up. I Pump the Chest by

only lifting the bar Ha lf Way Up and then ba ck down.

I bring the bar down to thechest, but only about ½

way ba ck up. This a llows me to pump the chest upby the large a mounts of reps I do.

I do 5 to 10 sets of 5

to 100 reps. That is not a mistype . I do

50 to 100 reps for 5

to 10 sets.



M O D I F I E D B E NC H P R E SS

Wi d e H a n d s

Here I do the sam e ha lf upreps but now my hands ar

very wide and I drop the

we ight more towards my

neck.

I do 3 to 5 sets of

50 to 100reps.



M O D IF IE D B ENCH PR ESSR E V ERSE H a n d s

Here I reverse theposition of my

hands and do ha lf

ups. The reverse

hands wo rks my

tric eps more and

the lower chest.

I do 2 to 4 sets of

20 to 40 reps.



I NC L I N E P R E SS

The Inc line Press is a better exerc ise for building a large beautiful

chest than the bench. It works the upper pe cs and shoulders and

gives the chest a full and ha rd look that is not a chieved by do ing

flat bench. I do a lot of inc lines and for m any years only didinc lines with very little flat bench.

Warm up doing ful extension reps. 2 sets of

10 to 15 reps.



I N C L I N E P R E SS

NAR R OW G RIP

Here I grip the b ar with my hand a bout as wide

as my chest and I use a “ha lf up” motion. I do

not go a ll the up . I only go a bout 5 to 12 inches.

I do 5 to 8 sets of 35 to 75 . It is important to watch your

bre athing bec ause you ca n easily run out of bre ath doinginc lines. Be sure to bre ath every few reps. And it is a lso important

to have a “spotter” to he lp lift the bar off your chest if you a reforc ing the last few reps. Unlike the flat bench. You re a lly c an’t

chea t and put the bar up on the inc line . When your chest is

exhausted you will nee d he lp to put the bar up.



I N C L I N E P R E SS

W i d e G R I P

Here once a ga in I do not go a ll the way up , I use

ha lf ups and go about 6 to 12 inches. I do 4 sets

of 35 to 50.



S Q U A TS

Let me say that I do not advoca te doing squats with th

bar on your ba ck.

This has a lways hurt my b a ck a nd will wind up hurting yours. You c anget the same results doing thesquats from your b a ck, or on a“ha ck” squat machine , where

you lie on your b a ck and thera ck is about 45% up.

You c an do the full

squat and when

you a re thru, do

some toe ra ises towork the c affs.

I do 6 sets of 20 to40 reps.



D U M B E L L S

R e g u l a r Cu r l s

Stand with the feet about shoulder width ap art and curl the

we ight stra ight up . I a lternate arms, and one a rm at a time so I

c an concentrate on the exerc ise .

Do 6 sets of 12 to 24 reps.



D U M B E L L S

Stand with the feet about shoulder width ap art and curl the

we ight up and a cross the body. You c an a lternate arms, or use

we ights in both hands. Turn the we ight over as you curl up.


C r o ss o v e r s



D U M B E L L S

This curl is done ra ising the arm stra ight up and curling the

we ight. I use he avy we ights and re a lly push the body to build the

musc le . So I do less reps.


S t r a i g h t c u r l s h e a v y w e i g h



D U M B E L L S

Stand wi

th

the

fee

t abou

t shoulde

r

width ap a

rt li

ft the a

r

ms stra ight up in the a ir. Drop the we ight directly behind the hea d

and then push it up . Concentrate on the triceps. Be sure to keep

the e lbow stra ight.

T r i c e p s e x t e ns i o ns





D U M B E L L S

This is the only type of squat I recommend. It does not hurt the

ba ck or kne es. Hold the we ights in both hands and squat down,

then ba ck up.


s q u a t s



D U M B E L L S

I never wa lk without my we ights, even when playing golf. The

we ights give you twic e the effect of regular wa lking. The wa lking

he lps tone your legs, butt and ba ck, and the we ights work your

upper body.

I wa lk at le ast 1 m ile to 3 m iles, very quick. I do this at le ast 3

times a week,

sometimes 5.

Wa l k i n g w i t h w e i g h t s



Sometimes I curl the we ights a cross my body.

Alternating hands.

Sometimes I punch the we ights in front of my

body. Twisting the wrist at the end of the punch.



When my b iceps get tired I immediate ly go to triceps

extensions with a lternating

arms.

I do this as m any times as I

c an, usua lly a bout ¼ a m ile



B u i l d i n g mus c l e s w i t h o u t w e i g hc h a i r t r i c e p s

You can pump up the tric eps by doing d ips from a cha ir. It a lso

works the chest. Hold the arms of the cha ir and d ip down as low

as you can. Concentrate on the triceps and chest.

I

do 5sets

of 50

r

eps.



B u i l d i n g mus c l e s w i t h o u t w e i g hT r u c k t r i c e p s

You can pump up the tric eps by doing d ips from the bump er o

a truck, or c ar. It a lso works the chest. Hold the arms of the

cha ir and d ip down as low as you can. Concentrate on the

triceps and chest.

I do 5 sets of 50 reps.



B u i l d i n g mus c l e s w i t h o u t w e i g hG r o u n d t r i c e p s

You c an pump up the triceps on the ground without we ights bylifting the body off the ground and dipping down to the m iddle . Concentrate on the triceps.

I do 5 sets of 25 reps.



B u i l d i n g mus c l e s w i t h o u t w e i g hs u p e r p u s h u p s

I do a mod ified push up where I do not come a ll the way up . I keep my afa irly c lose to the body and go a ll the way down, but only up a bout 6 to 1inches. This re a lly pumps the chest, arms and shoulders.

I do sets of 100 to 150. I do 5 to 10 sets. For 500 to 1,000 push ups.



B u i l d i n g mus c l e s w i t h o u t w e i g hs u p e r p u s h u p s 2

This is done the sa me way as super push ups, but with the arms he ld c losetogether, to re a lly work the inside of the chest. I go a ll the way down, but oup about 6 to 12 inches. This re a lly pumps the chest, arms and shoulders.

I do sets of 50. I do 5 to 10 sets.





a b d o m i n a l s

You c an’t do enough sits

.

I do hundreds a day,

sometimes athousand. I do them without my feet pushed ag a inst anything or

under anything, and I lean to the right and left when I work, so I

c an work e a ch side of the abs and the musc les that surround the

Si t s u p s



I never put the hands behind the hea d, and never go a ll the wa

ba ck. When you go to down to the ground and lie flat you are

resting, and when you start to c om e up you hurt your neck, and

not work your a bs.

I a lways twist to the side and punch up to work

my arms too.

I do sets of 50 on ea ch side and then 50 in the middle . For a tota l of

150, then I rest and do it aga in. This is one set. I do 5 sets for 750 sits ups



A b d o m i n a l

c r u n c h e s

Cr

unches a

r

e a modified

sit

that tightens the abs but doe

hurt the ba ck. This time you pyour hands behind the he adand crunch up as far as you

c an, at le ast 6 inches off theground .

I try to do 50 reps at a time insets of 5.

You can a lso pull the

legs into the arms To

re a lly concentrate

the crunch.



A b d o m i n a l

A r m s u p s & v u p s

Hold the arms stra ight up and pull yourse lf off the ground. You

can a lso pull the legs ba ck and try to touch the toes as you lift

the head towards the legs.

Do 3 sets fo 25 reps.



B a c k s t r e n g t h e n i n g

Lie on your back and put your hands behind your head. Lift thebutt off the ground and up as high as you can. Drop your weightdown first to the right side then to your left side.This will help strengthen you lower back.Do 4 sets of 12 to 16 reps.



a b d o m i n a l s

You c an re a lly wo rk the lower abs by doing leg lifts in a cha ir. You

c an concentrate on the legs and use the cha ir for support and not

hurt the ba ck. Keep the legs stra ight and lift them stra ight up.

For a variation you can curl them stra ight ba ck.

I do a lot.

I do sets of 50 to ea ch side,

a nd 50 to the m iddle.

4 sets

L e g l i f t s i n a c h a i r



A b d o m i n a l

Leg Lifts are important for severa l re asons. They work the lower abs

and the he lp strengthen the ba ck, as we ll as the knees. Keep the

toes pointed and the legs stra ight. You c an lift them stra ight up or

curl them ba ck into the abs.

I do a lot. I try to do them for 3 m inutes without stopping. I c an

usua lly do 180 or more in the 3 m inutes.

L e g l i f t s



A b d o m i n a l

Si d e b e n d s

Side bens re a lly wo rk to get rid of that love musc le or bulge

around the wa ist. Hold one hand on the he ad and lean to theright and left side as far as you can.

Do 3 sets fo 25 reps e a ch side .





B u i l d i n g mus c l e s w i t h o u t w e i g h t s

4 Way Bre athing

is a way

totighten a ll the

musc les o f thebody, espe c ia lly

the abs and

ba ck. It is anextreme

isometric

exerc ise andf

or

ces you

toconcentrate on

getting a ll the a ir out of your body

and tightening

the musc les.

Start with the

arms in front o f the body and

slowly move the

arms stra ight up , tightening every

musc le and

concentratingon removing a ll

the a ir from the

stomach.

Return the arms,

and now go out

to the side , thento the front and

fina lly stra ight

down.

4 w a y B r e a t h i n g



After you have done the 4 way bre athing holds the arms to the sides

the body and re a lly tighten and squeeze the stom a ch musc les,

bre athing out, and squeezing very very hard to c le ar a ll the a ir from

stomach.

This exerc ise he lps deve lop KI and I test my KI by punching myse lf in

stom a ch very hard.

You do not have to punch yourse lf,

unless you wto.





To do theexerc ises youmust first start withthe body verytight andconcentrate onthe bre ath.

Now b r e a th in g

out move ve rys l o w l y a n dfo rc e fu lly in a ll

d i r e c t i o n s .

Pushing one handout and pullingthe othe r handb a c k .

You can puncha cross the body,

to the side of the

body, to the front of the body,

down and even

up.

You must force a ll the a ir out, andtigh

ten a

ll themusc les on e a ch

punching or pushing drill.



he key to doing thexerc ises right is to

rc e the a ir out

nd tighten theusc les. When you

ush or punch out

th one hand , youull b a ck with the

ther hand .

Always move ve

r

yslowly and

concentrate on th

bre athing thetightening of the

musc les. You mus

get a ll the a ir out and a ll the musc le

tight.

Documents

Ted Gambordella - The Amazing Martial Arts Secrets of Fitness