Bruce Lee Workout
According to http://en.wikipedia.org/wiki/Bruce_lee
Lee felt that many martial artists of his time did not spend enough time on physical conditioning. Lee included all elements of total fitness—muscular strength, muscular endurance, cardiovascular endurance, and flexibility. He tried traditional bodybuilding techniques to build bulky muscles or mass.
The weight training program that Lee used during a stay in Hong Kong in 1965, at only 24 years old, placed heavy emphasis on his arms. At that time he could perform single bicep curls at a weight of 70 to 80 lb (about 32 to 36 kg) for three sets of eight repetitions, along with other forms of exercises, such as squats, push-ups, reverse curls, concentration curls, French presses, and both wrist curls and reverse wrist curls. The repetitions he performed were 6 to 12 reps (at the time). While this method of training targeted his fast and slow twitch muscles, it later resulted in weight gain or muscle mass, placing Lee a little over 160 lb (about 72 kg).
He employed many different routines and exercises including skipping rope, which served his training and bodybuilding purposes effectively.
Lee believed that the abdominal muscles were one of the most important muscle groups for a martial artist, since virtually every movement requires some degree of abdominal work. Mito Uyehara recalled that "Bruce always felt that if your stomach was not developed, then you had no business doing any hard sparring". According to Linda Lee Cadwell, even when not training, Lee would frequently perform sit ups and other abdominal exercises in domestic living throughout the day, such as during watching TV. She said of Lee, "Bruce was a fanatic about ab training. He was always doing sit-ups, crunches, Roman chair movements, leg raises and V-ups".
Lee trained from 7 am to 9 am, including stomach, flexibility, and running, and from 11 am to 12 pm he would weight train and cycle. A typical exercise for Lee would be to run a distance of two to six miles in 15 to 45 minutes, in which he would vary speed in 3–5 minute intervals. Lee would ride the equivalent of 10 miles (about 16 kilometres) in 45 minutes on a stationary bike.
Lee would sometimes exercise with the jump rope and put in 800 jumps after cycling. Lee would also do exercises to toughen the skin on his fists, including thrusting his hands into buckets of harsh rocks and gravel. He would do over 500 repetitions of this on a given day.
According to Linda Lee Cadwell, soon after he moved to the United States, Lee started to take nutrition seriously and developed an interest in health foods, high-protein drinks and vitamin and mineral supplements. He later concluded that in order to achieve a high-performance body, one could not fuel it with a diet of junk food, and with "the wrong fuel" one's body would perform sluggishly or sloppily. Lee also avoided baked goods and refined flour, describing them as providing calories which did nothing for his body.
Lee consumed green vegetables and fruits every day. He always preferred to eat Chinese or other Asian food because he loved the variety that it had. Some of Lee's favorite Chinese dishes were beef in oyster sauce, tofu and steak and liver. He also became a heavy advocate of dietary supplements, including vitamin C, Lecithin granules, bee pollen, vitamin E, rose hips (liquid form), wheat germ oil, Acerola — C and B-Folia.
Lee disliked dairy food although he knew that for building muscle he must add milk and consume eggs. As a result he only ate dairy as part of cereals and protein drinks, usually using powdered milk instead of fresh milk. Lee's diet included protein drinks; he always tried to consume one or two daily, but discontinued drinking them later on in his life. They typically included non-instant powdered milk which is reported to have a higher concentration of calcium than other forms of powdered milk, eggs, wheat germ, peanut butter, banana, brewers yeast for its B vitamins, and Inositol and Lecithin supplements. Linda Lee recalls Bruce Lee's waist fluctuated between 26 and 28 inches (66 to 71 centimetres). "He also drank his own juice concoctions made from vegetables and fruits, apples, celery, carrots and so on, prepared in an electric blender", she said.
According to Lee, the size of portions and number of meals were just as important. He would usually consume four or five smaller meals a day rather than a couple of large meals, and would boost his metabolism by eating small healthy snacks such as fruits throughout the day. Fruit and vegetables provided him with the richest source of carbohydrates, he was particularly keen on carrots which would make up one half of the contents of the drink, with the remaining being split between the other fruits and vegetables. The reason why Lee was so keen on juicing vegetables and fruits is that he believed it allowed the body to assimilate many nutrients more easily. The enzymes in the juiced vegetables acting as organic catalysts which increase the metabolism and absorption of nutrients. Given that most of these enzymes are destroyed when vegetables are cooked, Lee would try to consume them raw.
Lee often drank a royal jelly and ginseng drink as they contain B-complex vitamins, including a high concentration of vitamin B5 (pantothenic acid) and vitamin B6 (pyridoxine), acetylcholine, hormones, and eighteen amino acids which allow for a quick energy boost. In traditional Chinese medicine, ginseng is also said to improve circulation, increase blood supply, allow quicker recovery times after exhaustion and stimulating the body. In addition, Lee regularly drank black tea, often with honey or with milk and sugar.
One thing to note here while mentioning all these supplements that Bruce Lee was taking, one must always be careful not to take more of any one vitamin and mineral than is the daily recommended allowance. Exceptions might be Vitamin D where research is pointing more and more towards higher limits, and every person's needs are different based on skin color, age, sun exposure etc. Consulting with your doctor is very important as one vitamin might hamper the effects of another, or a person could get toxic levels of a vitamin causing permanent damage. Never just grab supplements without researching each and every one.
Here's some information on Bruce Lee's workouts I originally posted here http://www.buyersmls.com/brucelee/
According to 1996 article from Iron Man, Bruce Lee utilized an weight
lifting schedule on an every other day basis to allow for recovery. Lee
coordinated his bodybuilding workouts so they fell on days when he
wasn't engaged in either endurance-enhancing or overly strenuous martial
arts training. He increased his body weight from 135 pounds to 165.
Bruce Lee was obviously in great shape during his short life time. So what happened?
The following video is basically audio from a 1975
comic con where Chuck Norris was speaking to the crowd.
His story is basically this, that he had met Bruce Lee during the Green Hornet series, and that he had trained with Lee before later working with Lee on the infamous fight scene for the movie, Way of the Dragon. He goes on to talk about the rumors surrounding Bruce Lee's death. According to Chuck Norris, Bruce had ruptured disks in his back weightlifting. The doctor had told Lee he would not walk again, but Lee was up on his feet in a month. Afterwards, according to Norris, Bruce Lee suffered back pain and had to take medications for it. The pain medication added to some antibiotic he was given for a headache while filming his last movie caused his brain to swell and ruptured brain cells.
Is there a lesson here? Well there are other versions of Lee's death varying around what he took for a headache that day. Wikipedia even mentions a previous incident where he was taken to the hospital for brain swelling, but if you go just on what Chuck Norris says happened then there might be something we can learn from Lee's unfortunate death. Lee was by all accounts extremely successful in his fitness goals thanks to his determination to work out and focus on his diet. Unfortunately, one bad workout sent him on a downward spiral almost paralyzing him for life, and inevitably putting him on pain medication that may have combined with other meds to cause brain swelling. For certain when lifting weights one needs to be careful. Warm up first for at least ten minutes to prevent injury, and be extremely careful with back exercises. In all weight lifting exercises build up, and never grab the heaviest weight first thing. Start out lighter and build up to heavy even in the same workout in order to get the muscles warm and filled with blood.
As far as medications go, it goes without saying the less we have to take the better, and always be cautious about what you take and never mix any medications together without doctor's orders.
Don't be afraid to lift weights though because in all fairness a person can hurt their back just sitting up wrong, and the worse shape your muscles are in the better chance you have of getting hurt doing mundane things like picking up a pencil. Lee's initial recovery from his back injury also speaks volumes about a body's ability to recuperate that is in great physical condition.
So keep building your body, but above all do it smart and base your workouts on where you are at currently.
How much exercise is too much? Marathon running might be a place to draw the line.
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