Choy Li Fut

Original Name: 

Cai Li Fo (Mandarin) or Choy Li Fut (Cantonese) 蔡李佛

Founded By: 

Chan Heung 陳享 in 1836

Country of Origin: 

China

Introduction: 

Choy Li Fut is a form of Kung Fu developed by Chan Heung in 1836. Chan Heung named the new method of fighting after his instructors ‘Choy’ and ‘Li’ and the suffix ‘Fut’ was added as homage to Shaolin Temple. Word ‘Fut’ means Buddha and it is from Shaolin Temple that his predecessors came. This style of Kung fu is influenced by both Northern and Southern China. Unique character of this martial art form is that the techniques are different for students with different physique and Chan Heung has developed them from his own experience. All the fighting techniques in this form have been made into script by Chan Heung and were handed over to his close disciples.

Different forms used in this martial art are hand forms like (Small Cross Pattern Hand Form, level hand form), two man hand forms, staff forms, spear forms, broad sword forms, two edged sword forms, long handled weapon forms, fan forms, two part weapons, two persons combat weapon form, miscellaneous single weapons and dummy forms. Any person interested to learn Choy Li Fut has to begin with stance and movement training. It has got very different striking techniques and most of them are used in offence and in defense. Long fist and Buddhist palm are the two dynamic boxing types used here. Several traditional Chinese weapons are also used for fighting in this martial art form. The heaviest of all Chinese weapons ‘Nine-Dragon Trident’ is used in Choy Li Fut only. It has very realistic and practical methods of fighting, because the fighting technique developed during the period of war.

More information about style: 

Choy Li Fut aims to strengthen the student’s physique according to his ability and capability. After several steps and movements the student learns five wheel stance forms first. In this art, stances are combined with some kicks or sweeping steps. In the next step, students learn to fight multiple opponents and more hand techniques are taught. This is called five wheel fist forms and student learns to move swiftly, changing direction. It includes stance, block, grasp and strike combinations. Several individual techniques are taught in this stage. Last form is called Hung Sing Long fist form and also known as pulling or stretching out form. Here throwing techniques using twist of the hips and shoulders fully are taught. It is at this stage that the student studies to apply the techniques practically and to displace energy correctly. You can say that the student builds up at this stage.

Choy Li Fut uses powerful arm movements in circular motion for both attacking and defending. The circular movement is tricky to block and fist can curve over and around simply against the movement of opponent. There would not be much transfer of vibration. In this martial art form your shoulder as well as fist is having the position of a discuss thrower and the hits are more often than direct ones. Arms and fore arms rotate during each swing and this helps to knock away the opponents guard. Thus, your strikes are more effective and unblockable. Recovery time after each hit is less and hence the attacks are quicker.

Chen Heung has introduced more than 30 styles in Choy Li Fut. Among them 29 are advanced forms and ten are derived after animals like dragon, snake, tiger etc. All these techniques are incorporated from three Kung Fu styles and in this method your fists are like rocks attached to a rope in circular movement. Thus, the technique has gained much popularity as its power remains unquestioned through out South East Asia.

Oi-Zuki / Oi-Tsuki - The Lunge Punch

“Tsuki” meaning thrust in Japanese “zuki” from tsuki meaning punch or thrust   Also known as lunge punch or stepping punch.  This is a punch that involves a step.  It is commonly known as the most powerful punch in Karate, because the step puts your body weight behind the punch.  The punch travels outward from the body in a straight line.  It finishes with the oi-zuki in line with your centre of the body.  Oi-Zuki / Oi-Tsuki in itself:

• Punching arm in front and straight
• Other arm pulled back and resting on hip
• Both shoulders in line and facing forward
• Hips facing forward and open
• Legs in Zenkutsu-Dachi (front leg bent, short, back leg straight and long)

Yes, it might look and sound so simple and easy to do but for Shotokan Karate it is an art form all on its own.  It takes intricate and detailed movement to execute this basic stepping punch, which is oi-zuki, correctly.  It is not just simply a step and a punch.  I myself never realized that it would take so long to perfect and I see it in my kids who are beginners and how they struggle to do it in every class.   Oi-zuke isn’t necessarily about brute force and strength. In any case, I feel if you follow technique and execute the oi-zuki correctly you will automatically get and project the force and strength needed to give that first and final blow so well known in Shotokan karate.   Technique: Let’s say we are in zenkutsu-dachi with gedan brai, left leg in front.   

1. Stepping forward with the right leg, the toes on the left foot start turning to the side in preparation of the front bent leg (left leg) shooting to the back to become the straight long back leg. 
2. As the right back leg land to become the front leg, the back leg should be planted at the back with the foot firmly grounded. 
3. Not forgetting to cock the hips for spring loading, at this point the hips will be closed facing sideways before twisting forward to push the chest and shoulder straight forward and launch the right arm forward for oi-zuki. 
4. The shoulder of the punching arm should not be extended past the shoulder of the resting arm.  It should be pulled back and in line with each other.  Common mistake!!!!
5. Also remembering that the resting arm (from the hip) becomes the punching arm and the other arm should now be resting on the hip.  This movement happens simultaneously.
6. The fists should be closed.  The fist in gedan barai should be facing down and the fist resting on the hip should be facing up.  The position in which the fists face only change once they move past the ribs (above the hips) close to the body.

Once again, I hope that I have cleared up any misconception on oi-zuke especially with regards to the shoulder that shouldn't be extended but pulled back and that I have shed some light on yet another very important technique in Shotokan Karate

4 Days Chinese Kungfu Tour

In this tour, you will visit the birth place of Chinese legendary Kung Fu at Shaolin Temple, and visit Longmen Grottoes not only to view the elegant statues, but also to know more about Buddhism development in China. 

Day 1 

Destinations: Arrive in Luoyang 

Today's Activities:Upon arrival at Luoyang Railway station, you’ll be greeted & warmly welcomed by our professional English speaking tour guide. Transfer to the hotel which you have booked before. 


Day 2 

Destinations: Luoyang-Dengfeng-Luoyang 

Today's Activities:Today morning you will take car or bus to Shaolin Temple. On the way, visit the famous Taoist monastery -Zhongyue Temple, to feel the traditional Chinese dream of purity and tranquility. In the afternoon, you will arrive at Shaolin Temple the birthplace of Chan Buddism-cradle of Shaolin Kung fu. Shaolin Temple, in the region of Song Mountain, Dengfeng City, Henan Province, is reputed to be 'the Number One Temple under Heaven'. The temple is the cradle of the Chinese Zen Buddhism and the Shaolin Martial Arts such as Shaolin Cudgel. 


Day 3 

Destinations: Luoyang 

Today's Activities:First you will visit one of the three largest grottoes in China--- Longmen Grottoes. The Longmen Grottoes are located in the south of Luoyang City. Longmen Grottoes, Yungang Caves and Mogao Caves are regarded as the three most famous treasure houses of stone inscriptions in China. Lots of historical materials concerning art, music, religion, calligraphy, medicine, costume and architecture are kept in Longmen Grottoes.In the afternoon you will visit the White Horse Temple. The temple, which is located about seven miles away from the city of Louyang, is covered with green ancient trees and appears solemn and tranquil. 


Day 4 
Destinations: Depart from Luoyang 

Today's Activities:Free in the day until our local guide escorts you to the railway station for your onward train to your next destination.

Shaolin Kungfu

Shaolin Kungfu is a kind of martial arts practiced by monks under the special Buddhist culture of the Songshan Shaolin Temple in Dengfeng City, Henan Province. Taking martial art skills and actions as the performance form and Buddhism belief and Zen wisdom as the cultural meaning, the Shaolin Kungfu has a complete technical and theoretical system.

The Shaolin Temple, built in the Nineteenth year of Taihe Period during the Northern Wei Dynasty (495), is a cultural space for the development of the Shaolin Kungfu. The Shaolin Kungfu, which is originally practiced by the Buddhist monks whose duties were to protect the temple, has been gradually developed into an art of perfect technology, abundant meanings and high reputation in the whole world after more than 1500 years of development. According to martial art books registered by the Shaolin Temple, there are several hundred sorts of routines of Shaolin Kungfu practiced by monks of generations, among which, several dozen are the representative of boxing routines that have been handed down. In addition, there are 72 stunts and Kungfu of special sorts like capture, wrestle, discharging bone, point percussion and Qigong. Altogether 255 routines of boxing art, weapon and mutual practice are still practiced today.

The Zen wisdom of Buddhism has endowed the Shaolin Kungfu with profound cultural connotations. The Buddhist commandment has evolved into the commandment of Kungfu practicing, displayed by the Kungfu morals of the practicers. This evolvement has endowed the Shaolin Kungfu with such characteristics as abstention, modesty and reservation, as well as taking regard to the inner strength, terseness and to winning by striking only after the enemy has struck.

The Shaolin Kungfu is an outstanding representative of the Chinese Wushu culture, and is the most representative performance form of the Shaolin culture.

Wing Chun

Wing Chun (also known as Wing Tsun, Ving Chun or Ving Tsun) is one of the most popular types of Chinese martial arts. Though it's basically an unarmed combat technique, Wing Chun may include weapons as part of its course. The origin of Wing Chun can be traced back to China, but the real history of its creation has long been a topic of much debate. The most credible suggestion regarding the origin of Wing Chun dates back to 1700 AD in the Henan Shaolin Monastery.

When the Qing forces raided and ravaged the Southern Shaolin temple, a nun named Ng Mui fled to the distant Daliang Mountains, the only survivor. Ng Mui already had knowledge of Kung Fu in the Shaolin temple, which she assimilated with a new form she had learnt while observing a battle between a snake and a crane. She taught this new combat style to her adopted daughter whom she named Yimm Wing Chun. The new system was refined and then passed on from generation to generation, and was eventually named Wing Chun, after Yimm.

The modernization of Wing Chun started in Hong Kong during the 1950s under a Grandmaster called Yip Man. The discipline began to gain real popularity in Asia and the West when actor Bruce Lee became one of the most famous Wing Chun practitioners.

The Concept of Wing Chun:

Wing Chun is based on three basic principles - Practicality, Efficiency and Economy of Movement.

1. Practicality: Techniques such as Palm-up Hand (tan sau), Wing Arm (bong sau), Slapping Hand (pak sau) are designed to maim the most sensitive or vulnerable parts of the opponent's body such as throat, groin, eyes and lower torso. Many movements and techniques in Wing Chun are often meant to be fatal.

2. Efficiency: Wing Chun does not use force against force, in order to gain the most efficient manipulation of the body's energy. It believes in accurately timed and appropriately positioned little movements, and counter-attack is based on the opponent's own force. This concept is also called Contact Reflexes.

3. Economy of Movement: This is a linear concept in which movements are based on an imaginary pole running vertically through the center of the body. The Center Line spreads out from this Mother Line, and since most of the vital points of the body are located along the Center Line, many offensive and defensive movements are based on this line. The Central Line, on the other hand, is the shortest path between the fighters where most of the combat exchanges take place.

Wing Chun Forms:

There are three basic forms in Wing Chun:

1. Empty Hand Form: This form has three more sub-forms - Siu Nim Tao - the foundation of the art, Chum Kiu - focus on advanced footwork and entry techniques, and Biu Jee - extreme short-range or long-range techniques, low kicks and sweeps, and emergency techniques.

2. Weapon Forms: The Dragon Pole and Butterfly Swords are the two forms of weapons incorporated in Wing Chun, categorized under advanced training.

3. Wooden Dummy or the Muk Yan Jong Form: A dummy made from several wooden posts represents a human opponent. The contraption is used to perfect angle, position, and footwork.

Article Source: http://EzineArticles.com/249995

How to Learn Wushu by Oneself

Learning wushu is not easy, especially when there is no teacher giving the necessary instructions. Nevertheless, with the help of an adequate guidebook and by dint of persistent effort, one can attain a relatively high level in wushu techniques. To achieve this, the following points must be kept in mind.     First of all, one should pay attention to practising and mastering the basic movements. As a Chinese saying goes: The deeper the root is, the more luxuriant the foliage will be. With a good command of the basic skills, one can improve quickly and reach a high level in techniques.     The basic skills can help the wushu trainee increase his strength and speed of movement, as well as his stamina, flexibility and dexterity. They include exercises of the shoulders, waist and legs, the forms and movements of the hands, feet and body peculiar to wushu, as well as the various stances. They also include exercises in leaping and balancing, and in rolling and tumbling. Solid basic techniques can be acquired only through persistent training over a long period, in the process of which concentration of mind, strict adherence to the requirements, and unflagging effort are of vital importance.     Second, one should get a full understanding of the correct style and requirements of the movements so as to achieve the desired result. A beginner should not proceed too quickly and apply force blindly, but should acquire the correct style, proceed in a systematic way and do his best to meet the requirements. This should be done from the outset, for incorrect styles and bad habit, once acquired, would be difficult to rectify. When practising the "forward horizontal punch," (Fig 1,2,3) for instance, be sure that the head and neck are held erect, the body is upright, the shoulders are sunk and the punches are delivered with the turn of the torso. To master the movement, first do it slowly and in a relaxed way for a period of time until you get the hang of it. Having laid a good foundation, you may increase the speed and force of the punches.     Let's take "punch in a bow stance" for another example. This movement requires the bending of the front leg so that the thigh is horizontal and the knee and the toes form a perpendicular line, while the rear leg is straightened, with the toes turned inward. This movement may be practised in separate parts. After mastering it, one may go on practising other movements such as "driving the rear foot against the floor," "bringing the thighs together," "turning the torso," "extending the shoulders and directing force to the fist." In a word, these requirements are essential to the practice and mastery of wushu routines. In competitions, if ten points are offered for each routine, six will be awarded to performers who do the movements according to the requirements.     Third, one should know which movement is for attack and which is for defence. Attack and defence are the basic contents of wushu routines, without which all routines would be meaningless. In the movement "swing left hand and punch with right fist in bow stance," (Fig 4, 5) for instance, one should know that the "left hand swing" is for defence while the "right punch" is for attack. In warding off an opponent's blow from the left side, one may grab his arm with the left hand and pull him inward and at the same time punch his chest or abdomen with the right fist. In swordplay, the hand movement "rotating wrist leftward and rightward" appears to be ornamental and useless. Actually it is not. When an opponent attacks the lower and middle part of the body with a weapon, one can by means of this movement push off the weapon leftward or rightward with his sword and follow it up by thrusting his sword forward and upward at his opponent.     Having grasped the offensive or defensive character of each movement, the trainee will in practice be able to execute every movement with a purpose in mind. For trainees who do not know the meaning of each movement, though they may perform the movements in a quick and beautiful way, their performance would amount to mere form without substance. These trainees will of course not be able to grasp the essence of wushu.     Last but not least, one should grasp the styles and characteristics of the routines. Different wushu schools have different styles. In learning the different kinds of wushu routines with or without weapons, it is imperative that the trainees grasp the accurate styles of each and not mix them up. In practising changquan (long-range boxing), for example, the movements are extended, fast and forceful, flexible and rhythmic, interspersed with leaping, rolling and tumbling. The style of taijiquan, on the other hand, is totally different. In performing taijiquan, the movements are slow, gentle, continuous and in circles, like the drifting clouds and flowing streams. Exercises with weapons vary in style, as the weapons differ in shape and size. Broadswordplay is characterized by vigorous and rapid movements, while performance with the spear or cudgel features sudden thrusts and flails.     In short, to have a good command of the styles of different routines, one should practise untiringly. Only with perseverance can he reach his goal.

International Taekwondo Organizations

During the past years taekwondo has become a very popular sport. All kinds of competitions and tournaments have emerged from a local to a global level. It has also recently become an Olympic sport, leading to a hierarchy among international taekwondo organizations.

By far the most popular one is WTF (World Taekwondo Federation). Founded in 1973 the South Korea based organization is the top authority in Olympic taekwondo as member of International Olympic Committee. The organization has a long history of more than 30 years and is comprised of members from 182 National Associations from five world regions: Asian (ATU), European (ETU), Pan American (PATU), African (AFU) and Oceanian (OTU)

Also a big player in the field of taekwondo is ITF (International Taekwondo Federation). Founded in 1966, ITF main proposes are to manage the tournaments and seminars, set the standards of teaching and helps to ensure the correct certification and ranking. At the base of their values and knowledge stand the most important books about taekwondo art and practice: "The Encyclopedia of Taekwon-Do" in 15 volumes and "The Korean Art of Self Defense" also known as the Condensed Encyclopedia, both written by General Choi Hong Hi.

The American Taekwondo Association (ATA) was founded in Omaha, Nebraska, U.S. by Haeng Ung Lee, in 1969. Together with Songahm Taekwondo Federation and World Traditional Taekwondo Union they comprise one of the largest taekwondo organizations in the world, summing up to more than 350000 members. ATA is popular for practicing sogham Taekwondo in their affiliated schools. Sogham means "pine tree and rock" and compares the student learning taekwondo with the growth of a pine tree.

WTF is the most important of all the taekwondo organizations due to its Olympic status. During the past years the way it functions has become more democratic, having evolved into a structure capable of balancing international expectations. I think that WTF is currently on the right track and will continue to be as long as it keeps its Olympic status. After general Choi's death ITF split into three organizations: ITF Vienna, ITF North Koreea and ITF Canada, all claiming to be "the real" ITF. This however had a detrimental impact on ITF's international prestige affecting its image. Easily noticeable from its title, ATA is a predominantly American organization. This situation stops it from obtaining true international recognition.

It is my opinion that taekwondo will always have many different styles and will be represented by a large number of organizations. I base this assumption by the way this kind of affairs are influenced by economics, national policies and the individual opinions of influential people.

Markku Parviainen, Taekwondo & Fitness coach, MP-Taekwondo akademi Göteborg SWEDEN, http://www.markkuparviainen.com

Markku Parviainen has studied Taekwondo (WTF) over 30 years and was member of Finnish national team for 10 years. He has a Coaching degree from the Finnish sport institute and has coached the Finnish junior national team. He competed in over 100 tournaments and his best results were a Bronze medal in the European championship and numerous national and Nordic titles. His students have received medals in World championships and European championship games. Currently he lives with his family in Sweden and runs his Taekwondo School in the city of Gothenbourg.

Article Source: http://EzineArticles.com/5678686

Thin thighs in 30 days

Think nothing can be done about cellulite and stubborn saddlebags? A proven formula to iron out the creases is back - and it's better than before...

Banish saddlebags: Through specific toning exercises and the right diet, you can shape up in just a month

Are your jeans feeling uncomfortably tight after Christmas? Would you do pretty much anything to get rid of your cellulite?

Unfortunately, when women pile on the pounds, it tends to sit stubbornly on our hips, bottom and thighs. 

But the good news is that there is something you can do about those unwanted lumps and bumps. How does dramatic inch-loss in less than a month sound?

Wendy Stehling, author of Thin Thighs In 30 Days — which sold more than 2.5 million copies in the 1980s — has updated it for today’s woman. 

Though the basic programme remains true to the highly effective original, a handful of new exercises and the introduction of interval training in the Walk Out section will blast away cellulite more efficiently than ever before. 

Follow Wendy’s expert advice and your thighs should feel sleeker and slimmer within days.

‘Because of our female ­physiology, wobbly, cellulite-ridden thighs, saddle bags of fat on hips and a dimpled, droopy bottom are the bane of most women’s lives,’ says Wendy. 

‘In my experience, however, we can eliminate some of that unwanted fat and firm up things quite dramatically in a relatively short time with a focused diet and exercise.

‘You don’t need to eat exotic foods, buy expensive miracle creams or even invest in a gym membership to see results. All you have to do is commit to my simple, proven, three-step ­programme for 30 days.’

STEP ONE: THE WALK OFF

Get perfect pins: It's a walk in the park

One of the very best ways to slim your thighs and improve your general health and well-being is to get out and walk — briskly and regularly.

It doesn’t sound ­innovative, but did you know that with the right pace and route, walking can burn off more than 300 calories an hour? 

And when you use the correct technique, walking regularly really can tone bottom and thigh muscles incredibly quickly.

To get the dramatic results that the Thin Thighs In 30 Days programme promises, you need to walk one to three miles, six days a week — ­follow the weekly walking ‘prescriptions’ in the 4-Week Fitness Plan box (below). 

You also need to perform the ­simple — but hugely effective — Work Off exercise routine after each walk.

Walk off wobbly thighs

• Decide on the routes you are going to walk. You need to map out a selection of 1½, 2, 2½ and 3-mile courses. To quickly work out suitable routes, go to mapmywalk.com. Key in your proposed walk on a map of your local area and the site will ­calculate the distance for you. 
• Alternatively, first drive or walk around your ­proposed route and use your car’s mileometer, or — if you’re on foot — a pedometer to ­measure ­distance. Include hills and inclines in your workout when you can for their extra fitness and toning benefits.
• Set aside at least 45 minutes (ideally an hour) every day for your Walk Off, but do remember you must include a rest day each week (I recommend Mondays). You can walk to work, pop out at lunchtime for a brisk stroll — whatever suits. Walking on a treadmill counts, too.
• Always walk in a pair of good-quality walking or running shoes that leave plenty of room for your toes.
• Walk at the pace that is right for you. If you’re already pretty fit, alternate jogging and walking to boost your routine.
• Stretch your muscles thoroughly before and after exercising.

Quicken your pace

LUMPS AND BUMPS

70 per cent of cellulite is caused by lifestyle; 30 per cent is genetic

Posture is important. Keep your shoulders back and your chin held high — look straight ahead.
Walk naturally, but faster than you typically do, allowing your arms to swing. 

This is not a casual amble around the shops, so step up your pace ­several notches. Lengthening your stride will tone your inner and outer thighs more efficiently.

If your legs become stiff during your walk or you become short of breath, slow down.

If you become dizzy, stop immediately and regain your equilibrium. If you haven’t exercised in a while, you may struggle at first, but don’t give up. 

Just take things steady until you build up enough strength and ­stamina to up your pace a little.

STEP TWO: THE WORK OFF

1. THIGH RAISE: Lying face down, raise your legs —from just above your knees — so your feet are a
few inches off the ground (above top). Bend your knees, keeping them off the ground, and hold that position (above bottom). Start with five ­seconds and gradually work up to 15 seconds. Slowly unbend your knees and, with control, lower your straight legs to the ground, then repeat

2. BYE BYE TO YOUR INNER THIGHS: Sit on the floor with your back straight, knees bent and legs wide apart.
Place your left arm directly over your left knee, using your right hand to support yourself by your hip ­(pictured left). While sitting straight, move your right foot to your left hand and hold for five seconds to start. Begin with five reps, then repeat on the other side

3. KICK-KICK: Sit straight, on the floor, with your right knee bent and left leg straight out (above, top). Lift up your left leg so that your foot is at least 6in off the ground (above, bottom). Hold for five seconds to start, then, with control, lower leg. Repeat on the other side

4. PONY KICK: Get down on your elbows and knees (above, top). Keeping your back flat, slowly raise your left thigh to about 45 degrees, with your knee bent and pointing your heel up to the ­ceiling (above, bottom). Hold for
five seconds. Lower leg and repeat five times or more — before repeating ­exercise and same number of repetitions with your right leg

5. BALLET THIGH: Holding on to a railing or the back of a chair, stand with both feet facing forward. With your chin up, move your right leg back with the toe touching the floor (left). Then raise your right leg back at an angle (not straight back) — lead with your heel, until your heel is 12in off the ground (right). Hold for five seconds, then lower leg and repeat. Start with five repetitions and work up to 20 or more. Repeat on the other side

6. THIGH CHAIR: Stand about a foot away from a wall with your feet straight ahead. Slide your body down the wall, until you are sitting with your thighs perpendicular to the surface (pictured). Hold this position for between 30 seconds and two minutes

YOUR FOUR-WEEK FITNESS PLAN

WEEK ONE
Every day (except Monday): Walk for at least one mile at a brisk pace. On days when you have extra energy, add a hill to your walk or introduce ­interval training: walk at a fast pace for 30 seconds to one minute. Then slow to a brisk pace for 30 seconds to one minute. Repeat for as long as you comfortably can.

Follow each of your walks this week with this Work Off routine (outlined above). Repeat exercises one to four five times on each leg. Hold Ballet Thigh for five to ten seconds and repeat five to 20 times (do as many repetitions as you can comfortably manage). Hold Thigh Chair for 30 seconds to two minutes.

WEEK TWO
Apart from on Monday, walk a minimum of 1½ miles every day this week. 
Interval train on Tuesday (alternating fast and brisk paces for 30-second to one-minute intervals) and walk up a hill five times in addition to your walk on Friday. 

After each walk, perform five repetitions of the Thigh Raise, eight repetitions of exercises two to four on each leg and hold Ballet Thigh and Thigh Chair positions for as long as you can.

WEEK THREE
Walk a minimum 1½ miles on Wednesday, Thursday and Saturday. Walk two miles (including one-minute interval training) on ­Tuesday. On Friday, walk 1½ miles and walk up a hill five times. Walk 2½ miles on Sunday.

After each walk, do the Thigh Raise five times. Repeat exercises two to four up to ten times on each leg. Hold Ballet Thigh and Thigh Chair for as long as possible.

WEEK FOUR
Walk a minimum two miles on Wednesday, ­Thursday and Saturday. Walk 2½ miles (including one-minute interval training) on Tuesday. On Friday, walk two miles, and walk up a hill seven times. Walk three miles on Sunday. 

After your walks, repeat Thigh Raise eight times. Repeat exercises two to four up to 15 times on each leg. Hold Ballet Thigh and Thigh Chair for as long as possible.

STEP THREE: THE WEIGHT OFF

The diet part of the Thin Thighs In 30 Days regime is incredibly simple: you need to count calories.
That’s right, straight-forward calorie counting. No eating only a single food group, no crash diets or weird recipes to follow.

According to a 2009 study by Frank Sachs, Harvard School of Public Health professor of cardiovascular disease ­prevention: ‘Weight loss depends on cutting calories rather than any specific diet. ­People can lose weight eating the food they like to eat just by eating less.’ 

So despite what other diets would have you believe, it really is that simple. Eat the right number of ­calories and you will lose weight.

The Weight Off diet is designed to help you drop up to half a stone in 30 days.

If you have more than a dress size to lose, you are best finding long-term ­support in a diet programme. 

So how many calories should you be eating? Once you start following the Thin Thighs Work Off and Walk Off programmes, if you eat the right amount of calories to maintain the weight you’d like to be (see chart below), you should lose weight. 

So, if you are 39 and would like to weigh 9st, you need to eat 1,900 calories a day. This is because active, strong ­muscles need more calories to keep them ticking over than inactive ones do. 

If you are fit and your muscles are toned, you’ll be burning substantially more energy than an unfit, inactive person — even if you’re just sitting on the settee.

It’s easy to keep track of the amount of calories you are eating each day. All you have to do is tot up the number of ­calories on the nutrition labels of the foods you are eating. 

But do remember that though a ­calorie is a calorie, whether it is in ice cream or vegetables, foods that are packed with lean protein (such as grilled chicken, nuts, fish, low-fat dairy products and lean red meat) and low in fat, added sugar and rich in fibre (such as ­vegetables, fruit and wholegrain carbohydrates) will fill you up for longer.

And they will help to keep you healthier than a diet of cakes, crisps and chocolate.

Some Helpful Tips to Get Started With Nunchaku Training

Nunchaku is a traditional weapon which is comprised of two sticks, the ends of both connected by a short rope or chain.

Learning Nunchaku requires a lot of practice. Here are few tips to get you started with Nunchaku Training.

1. You should start by holding Nunchaku in one hand. You should grip such that the chain or the cord is pulled firmly. Make sure one stick is higher than the other one.

2. Now stick should be released from the fingers and grip the stick with hand which is held by your thumb. Hand should grip the stick half-inch from the end.

3. Twirl the Nunchaku. Make sure your arm is in line with the floor with fist at the body's centreline. Ensure that movement is with wrist and minimum with arm.

4. Avoid hitting your face by placing your other hand vertical in front of your chest. Fingers are in the upward direction.

5. In order to learn reversing, get hold of free stick in the other hand. Swing it down and outward, away from your body and make sure to place the free hand such that it is in safe position.

6. After you have practiced and learned to hold and use Nunchaku, next comes striking.

7. When you are about to strike opponent, move your arm towards the opponent across from body. This will ensure that the free stick doesn't hit you after bouncing back.

8. Shooting at opponent is achieved by holding one stick in vertical direction and pull back the other stick, holding it horizontally.

9. Horizontal stick should be released. Let the wrist of other hand flick forward. This will cause the stick which is free to travel in horizontal movement till arrested by cord, resulting in flipping over of the free stick and thus hitting the opponent.

10. You can also knock down your opponent by wrapping the Nunchaku's cord around the foot and jerking to off-balance him. Similarly, to get rid of weapon, wrap around fist or the opponent's weapon itself and pull it forward.

11. Blocking can be done by catching a strike in cord.

Also, checkout YouTube. If you are having any troubles with a move or technique, you will find many step by step videos to help with your Nunchaku Training.

Kevin Kooistra is the chief editor of Martial Art Supply's article publishing and blog content. We strive to have accurate, straight forward, and relevant information on the subject of martial arts

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Light Body Kung Fu

Light Body Kung Fu, sometimes called Light Kung Fu, is one of those ancient myths that has a lot of substantiation. There are directions in old textbooks concerning the discipline, and every once in a while you see something really astounding that makes people think that such things are possible. This article is going to be concerned with directions for reaching that high Kung Fu ability.

Basic directions for learning light kung fu, and being able to do martial arts techniques like leaping six feet straight up, are usually childish, or esoteric. The childish instructions are things like, 'dig a hole and leap out of it one thousand times. Take one cup of dirt out of the earth every evening, and in ten years you will be able to jump out of a twelve foot pit.

Let's see: one inch a day, 365 days times ten years, 3650 inches divided by twelve...guy should be able to leap over 300 feet vertically. Maybe it was a cup of dirt every week? But that would still be over near 30 feet vertical.

The more esoteric instructions involve things like breath to the tan tien while you do the dragon flies posture. The third chakra must be engaged on year four, and the fifth chakra will sleep on year nine. Pray to Buddha constantly while you do this.

The childish and the esoteric out of the way, more confusion is often introduced by scientists. I came across the following directions for light kung fu on a karate forum. Gigong is just the ability of transition of body weight between the two feet in such a way that the body weight never gets enough time to rest its fullness on to any of the legs in any period of time...and the paragraph goes on to analyze shortening the cycle of stepping.

This last description is most fascinating, but there is always a problem when somebody tries to describe something that is beyond science with...science. What I mean by this is that science describes how the universe works, but it doesn't really tell you how to use your mind to move it around. I know people trained in science will argue with what I have just said, and try to inflict their reasoning on the phenomena, but science can't account for supernatural phenomena such as light kung fu, raising the dead, or, say, walking on water.

I had a student who could walk on water. Actually, what he did was run across the corner of a swimming pool. He would get a running start, do a couple of things with his mind, and run over the surface of the water without sinking.

What is of interest is what he was doing with his mind. Gravity can be measured, of course; it can be described by science, but it is still an idea that you must believe in for it to function. We are raised up to make physics work (trained by schools slanted towards the scientific method), but the secret of light body kung fu is to untrain your mind, to overcome the idea of gravity, and that takes a lot of kung fu discipline.