Physical fitness and nutrition

Lee in Way of the Dragon in 1972.

Physical fitness
Lee was renowned for his physical fitness and vigorous, dedicated fitness regimen to become as strong as he possibly could. After his match with Wong Jack Man in 1965, Lee changed his approach toward martial arts training. Lee felt that many martial artists of his time did not spend enough time on physical conditioning. Lee included all elements of total fitnessmuscular strength, muscular endurance, cardiovascular endurance, and flexibility. He tried traditional bodybuilding techniques to build bulky muscles or mass. However, Lee was careful to admonish that mental and spiritual preparation was fundamental to the success of physical training in martial arts skills. In Tao of Jeet Kune Do, he wrote Training is one of the most neglected phases of athletics. Too much time is given to the development of skill and too little to the development of the individual for participation. ... JKD, ultimately is not a matter of petty techniques but of highly developed spirituality and physique.[73] The weight training program that Lee used during a stay in Hong Kong in 1965 placed heavy emphasis on his arms. At that time he could perform single biceps 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.[74] 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). Lee was documented as having well over 2,500 books in his own personal library, and eventually concluded that "A stronger muscle, is a bigger muscle", a conclusion he later disputed.[75] Bruce forever experimented with his training routines to maximise his physical abilities and push the human body to its limits. He employed many different routines and exercises including skipping rope, which served his training and bodybuilding purposes effectively.[76] 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".[77] 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 35 minute intervals. Lee would ride the equivalent of 10 miles (about 16 kilometres) in 45 minutes on a stationary bike.[78][79] 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.[80] An article of the S. China Post writes "When a doctor warned him not to inflict too much violence on his body, Bruce dismissed his words. 'the human brain can subjugate anything, even real pain' Bruce Lee".
[81]

Physical feats Lee's phenomenal fitness allowed him to perform numerous exceptional physical feats:[82][83]

Lee's speed in terms of reacting + punching from a distance of three feet away was determined to be around five hundredths of a second (0.05 second); from five feet away it was around eight hundredths of a second (0.08 second).[84][85][86] Lee could take in one arm a 75 lb barbell from a standing position with the barbell held flush against his chest and slowly stick his arms out locking them, holding the barbell there for several seconds.[87] In a speed demonstration, Lee could snatch a dime off a person's open palm before they could close it, and leave a penny behind.[88] Lee performed one-hand push-ups using only the thumb and index finger.[83][89] Lee performed 50 reps of one-arm chin-ups.[90] Lee could cause a 300-lb (136.08 kg) bag to fly towards and thump the ceiling with a sidekick.[83] Lee held an elevated v-sit position for 30 minutes or longer.[82]

Nutrition
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.[91] Lee also avoided baked goods and refined flour, describing them as

providing calories which did nothing for his body.[92] Lee consumed green vegetables and fruit 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.[93] He also became a heavy advocate of dietary supplements, including Vitamin C, Lecithin granules, bee pollen, Shilajit, Vitamin E, rose hips (liquid form), wheat germ oil, Acerola C and B-Folia.[94] Lee disliked dairy food although he felt that for building muscle he must consume milk. 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.[95] 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.[citation needed] 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.[95] 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.[96] Lee often consumed a drink of royal jelly and ginseng 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.[96] In traditional Chinese medicine, ginseng is also said to improve circulation, increase blood supply, allow quicker recovery times after exhaustion and stimulating the body.[97] In addition, Lee regularly drank black tea, often with honey or with milk and sugar.[98] Bruce Lees Workout: > Bruce Lees foundation was built on weight training. He typically performed 3-4 sets of 6-12 reps for most exercises. This heavy lifting favors more type II muscle fibers (or fast twitch muscle fibers), which leads to larger muscles and faster punches and kicks. > Lee varied his workouts often and focused on pushing his body to the absolute limits. By focusing on performance and constantly improving with each workout, a ripped body was just a byproduct of being in great shape. > Other than some isolation exercises to strengthen his biceps, triceps and forearms, most of Lees weight training focused on compound movements, like clean and presses, barbell squats,

pullovers, bench presses, good mornings, pull-ups and dips. This is key for adding lean muscle and boosting metabolism to burn off body fat. > Bruce Lee would workout every day for 2 hours in the morning, exercising core muscles to help with his martial arts, stretching to increase flexibility and running to increase cardiovascular endurance. > Later in the day Lee would spend another hour weight training and cycling. Sometimes he subbed in jump roping or longer interval runs, where hed switch up his speed every 3-5 minutes. > Lee also spent time conditioning the skin of his fists. Hed do up to 500 reps of punching his hands into buckets of rocks and gravel. Like I said a total badass. Bruce Lees workout routine is the definition of well-rounded. The main thing I want you to take away from this post is that its no accident the guy looked so ripped and athletic. If you want to have a similar body that makes you look like a deadly street fighter, youre going to have to work hard and NOT cut corners. This means using heavy, compound weight lifting, doing intense intervals, stretching to improve your flexibility and at least one longer cardiovascular conditioning workout each week. On top of that, youll want to put in extra work on lagging body parts. For example, if you want to have a killer peak on your biceps, youll need to add some isolation exercises to accomplish this but itll have to be done in addition to the majority of your training. Because, the foundation of your workouts need to rely on the things thatll give you the most bang for your buck. Im not saying you should start working out 3 hours a day, like Bruce Lee did. Im just saying you need to focus on all the elements of total fitness. You can accomplish all of this in much less time by following my advanced fat loss workouts. Bruce Lees workout routine only gave him a ripped fighters body because of his diet. He still wouldve been in great shape, but he wouldnt have looked as lean and sculpted without the correct nutrition. Lets take a look at Bruce Lees diet plan.

Brock Lesnars Workout

Brock Lesnar was born July 12, 1977 in Webster, South Dakota, Brock is an American mixed martial artist as well as a former professional and amateur wrestler. He is the current UFC Heavyweight Champion. Brock Lesnar is 6ft. 3in. and weighs in at a monstrous 276 lbs.

Lesnar started a career in Mixed Martial Arts and had his first fight in June 2007. He then signed with the UFC in October 2007, and captured the UFC Heavyweight Championship from Randy Couture on November 15, 2008. If you enjoy this workout you may also want to try the caveman training program that Brock Lesnar goes through while preparing to fight in the UFC.
DAY MON MON MON MON MON MON MON TUE TUE TUE TUE TUE TUE TUE TUE TUE TUE WED THU THU THU THU THU THU FRI FRI FRI FRI FRI FRI EXERCISE Bench Press Dumbbell Press Dumbbell Flye Cable Crossover Dip Pressdown Lying Triceps Ext. Wide-Grip Pull-Up Med-Grip Pull-Up Close-Grip Pull-Up Close-Grip Pulldown Seated Cable Row Stiff-Legged Deadlift Deadlift EZ-Bar Preacher Curl Hammer Curl Seated Dumbbell Curl REST Dumbbell Front Raise Dumbbell Lateral Raise Upright Row Overhead Barbell Press Seated Dumbbell Press Shrugs Leg Extension Leg Curl Close-Stance Squat Med-Stance Squat Wide-Stance Leg Press 3 3 4 6 4 4 3 3 4 4 4 6 10 10 6 12-1 6 15 10 10 6 6 6 6 SETS 6 4 3-4 3 4 4 3 4 4 4 4 4 4 6 3 3 3 REPS 12-1 6 8 8 8-10 6-8 10 6 6 6 6 6 6 12-1 10 10 10

Bill Goldberg Workout Routine

While he doesn't have a preset routine any more, Bill Goldberg workout routine would include the following training days: Day 1 Heavy Cleans Light Snatches Olympic Squats Weighted Back Extensions Neck Braces Day 2 Heavy Snatches Light Cleans Close-Grip Incline Barbell Press Weighted Dips Neck Braces Day 3 Behind-The-Neck Push Presses T-Bar Rows Weighed Close-Grip Pull-Ups Standing Sit-Ups Day 4 High Pulls Military Press Dumbbell Clean and Press Decline Dumbbell Press Standing Sit-Ups Additionally, Goldberg's workout includes sets with rubber bands. When he can't get to the gym, he performs Hindu squats and Hindu pushups.