Defend yourself against any attacker and get a six-pack body along the way in 10 easy steps! DISC L A IM ER–PA K M M A isn ot respon sible foran ym isu se ofth e in form ation con tain ed in th ispacket.Th isism erelya gu idelin e an d in n ow ay,sh ape orform doesth isgu ide com pen sate orequ ate th e train in g on e receiv esu n derth e gu idan ce ofan edu cated an d kn ow ledgeable in stru ctor.A n yresu ltsth at com e from readin g th isgu ide are bya disciplin ed im plem en tation ofit,alon g w ith vigilan t diet an d focu sed exercise. W h at Iam g iving y ou h ere is a q uick, no nonsense g uid e to g etting y ourself in to am az ing sh ap e in th e sh ortest tim e p ossible, along w ith th e basics th at y ou need to be able to d efend y ourself.N ow , Im ad e th is g uid e for p eop le w h o d on’t h ave th e tim e or th e resources to g o to a p rop er g y m w h ere a p rofessionalis coach ing .I f y ou d on’t h ave th e d iscip line to im p lem ent w h at y ou learn in th is g uid e, y ou m ay not g et th e results y ou w ant and in th e end y ou w illh ave no one to blam e but y ourself.Case in p oint, at th e g y m w h ere Iteach , Sy nerg y M ixed M artialArts and Elite Fitness in D H A Lah ore, allof o th e stud ents h ave g otten am az ing results w ith in tw o m onth s.Th is is because th ey are p ay ing to g ain access to p ersonalcoach ing w ith m e, and th ey are th us p laced in a w inning environm ent w h ere th ey are p ush ed just enoug h to m ake substantialg ains.I f y ou are rely ing on th is g uid e alone, not only w illy ou need th e inform ation p rovid ed but y ou w illalso h ave to m uster up th e w illp ow er and can d o attitud e to use th ese g em s of inform ation on y our ow n.Rem em ber, read ing th is g uid e w illnot turn y ou into lean m ean ass kicking m ach ine, I M PLEM EN TI NG I T TO TH E T h ow ever, W I LL. 100% g uaranteed !
Step 1. Make the commitment You m igh t not h ave b e e n e xp e cting th at one w e re y ou? M ay b e y ou w ante d to h e ar do th is p ush up th is w ay and b am , y ou’re gol d. Unl e ss y ou are m e ntal l y re ady and com m itte d to p utting in som e re ale ffort to transform y ourse l f from an out of sh ap e , m e ntal l y de fe ate d, and unm otivate d individualinto a fine tune d ath l e te w ith k nock out p ow e r, y ou w il lfail . Le t m e re ite rate th at. W ith out th e m e ntalcom m itm e nt and w ith out igniting th e de sire to b e com e a b e tte r y ou de e p in y our h e art, y ou w il lgo now h e re . H aving inform ation tak e s y ou now h e re , tak ing action w ith th at inform ation doe s.
Step 2. Stop being “busy” You m igh t not h ave b e e n e xp e cting th at one w e re y ou? M ay b e y ou w ante d to h e ar do th is p ush up th is w ay and b am , y ou’re gol d. Unl e ss y ou are m e ntal l y re ady and com m itte d to p utting in som e re ale ffort to transform y ourse l f from an out of sh ap e , m e ntal l y de fe ate d, and unm otivate d individualinto a fine tune d ath l e te w ith k nock out p ow e r, y ou w il lfail . Le t m e re ite rate th at. W ith out th e m e ntalcom m itm e nt and w ith out igniting th e de sire to b e com e a b e tte r y ou de e p in y our h e art, y ou w il lgo now h e re . H aving inform ation tak e s y ou now h e re , tak ing action w ith th at inform ation doe s.
Step 3. Stop Eating Crap Pe opl e at m y gym ofte n ask m e ab out w h at th e y sh oul d e at.Th e y are usual l yl ook ing for a spe cific die t pl an.Th e y w ant to h e ar, “W ak e up in th e m orning and e at one b anana w ith m il k .W ait 2 h ours, drink a gl ass of w ate r and sq ue e z e a l e m on in your m outh , th row som e sal t ove r your sh oul de r 2 h ours and 15 m inute s l ate r e tc.e tc.Pe opl e w ant som e m agic form ul a. Be fore w e ge t to th e m agic form ul a (actual l y th e re is none ) you sh oul d tak e al ook at w h at you e at and give yourse l f som e cre dit re garding nutritional k now l e dge .Is drink ing soda h e al th y? Eve ryone is going to say NO , SO D A IS NO TH EALTH Y.You k now th is, I k now th is, and e ve n a piss poor, une ducate d rik sh a drive r h as an ink l ing of th is k now l e dge .So now w h at you ne e d to do, is ask yourse l f th e q ue stion.H ow m uch soda do I drink in a day? If your answ e r is 3-4 tim e s th e n stop ask ing m e to give you som e faddish die t and e l im inate th e soda first! O ur cul ture k now s th at naan m ak e s you fat and roti w il lk e e p you fit, is th is ge ne ral l y true or not? I w oul d say so.Cut out th e naan and e at roti! D e si e ggs and de si th ings are said to h ave m ore pow e r th an factory farm e d e ggs and factory farm e d foods, just as in th e w e st th e re is curre ntl y a tidalw ave of inform ation th at organic, fre e range food is h e al th ie r th an factory farm e d food.W e in Pak istan k ne w th is l ong b e fore it b e cam e a fad! Th e point is, al m ost e ve ryone k now s th e b asics of a good die t.D on’t e at junk , e at fruits and ve ge tab l e s and don’t e at too m uch .I am sure al lof you re ading th is k now th at.If th at’s th e case , th e n w h y th e confusion?! O nce you fol l ow th e b asic guide l ine s of a good die t pl an l aid out b y your m om and com m on se nse , and once you’re on a good e xe rcise routine , TH EN you can ask m e spe cifics.If you’re e ating parath a rol l s and your fl uid intak e consists of 100% soda, th e re is no point in m e offe ring you advice untilyou stop e ating crap!
Step 3. Stop Eating Crap Pe opl e at m y gym ofte n ask m e ab out w h at th e y sh oul d e at.Th e y are usual l yl ook ing for a spe cific die t pl an.Th e y w ant to h e ar, “W ak e up in th e m orning and e at one b anana w ith m il k .W ait 2 h ours, drink a gl ass of w ate r and sq ue e z e a l e m on in your m outh , th row som e sal t ove r your sh oul de r 2 h ours and 15 m inute s l ate r e tc.e tc.Pe opl e w ant som e m agic form ul a. Be fore w e ge t to th e m agic form ul a (actual l y th e re is none ) you sh oul d tak e al ook at w h at you e at and give yourse l f som e cre dit re garding nutritional k now l e dge .Is drink ing soda h e al th y? Eve ryone is going to say NO , SO D A IS NO TH EALTH Y.You k now th is, I k now th is, and e ve n a piss poor, une ducate d rik sh a drive r h as an ink l ing of th is k now l e dge .So now w h at you ne e d to do, is ask yourse l f th e q ue stion.H ow m uch soda do I drink in a day? If your answ e r is 3-4 tim e s th e n stop ask ing m e to give you som e faddish die t and e l im inate th e soda first! O ur cul ture k now s th at naan m ak e s you fat and roti w il lk e e p you fit, is th is ge ne ral l y true or not? I w oul d say so.Cut out th e naan and e at roti! D e si e ggs and de si th ings are said to h ave m ore pow e r th an factory farm e d e ggs and factory farm e d foods, just as in th e w e st th e re is curre ntl y a tidalw ave of inform ation th at organic, fre e range food is h e al th ie r th an factory farm e d food.W e in Pak istan k ne w th is l ong b e fore it b e cam e a fad! Th e point is, al m ost e ve ryone k now s th e b asics of a good die t.D on’t e at junk , e at fruits and ve ge tab l e s and don’t e at too m uch .I am sure al lof you re ading th is k now th at.If th at’s th e case , th e n w h y th e confusion?! O nce you fol l ow th e b asic guide l ine s of a good die t pl an l aid out b y your m om and com m on se nse , and once you’re on a good e xe rcise routine , TH EN you can ask m e spe cifics.If you’re e ating parath a rol l s and your fl uid intak e consists of 100% soda, th e re is no point in m e offe ring you advice untilyou stop e ating crap!
Step 4. Get the Essentials Now th at y ou h ave y our attitude , sch e dul e , and die t re ady to go, b e fore y ou start training to b e a w arrior y ou’re going to ne e d som e b are e sse ntial s.You w il lne e d a 6-foot b ar, y our ow n w e igh t in w e igh t pl ate s, a h e avy b ag, som e b oxing gl ove s and w raps, a jum p rope and a pair of running sh oe s.Al lth is is going to se t y ou b ack ab out 15,000 rupe e s if y ou ge t q ual ity stuff.O r y ou can sim pl y go to a gy m w h e re al lof th is is avail ab l e, l ik e Sy ne rgy in D H A Lah ore . Th e re are pl e nty of oth e r pl ace s, b ut at Sy ne rgy y ou w il lge t al lof th e sam e training protocol s th at I am giving y ou h e re , pl us a m otivate d atm osph e re and e ncouraging training partne rs to h el p y ou out. Any h ow , ge tting th e sh oe s and jum p rope and finding a b asic gy m w ith w e igh ts w on’t b e a prob l e m .O fte n tim e s th e y w il lal so h ave a h e avy b ag to use .Th is is th e m inim um y ou ne e d to re al l y k ick up y our training, al th ough I am going to give y ou pl e nty of tips on h ow to train w ith NO EQ UIPM ENT w h atsoe ve r.
Step 5. Get Stronger So, y ou h ave y our e q uipm e nt or m ay b e y ou signe d up at a gy m .If y ou’re in Lah ore , th e n I h ope it w as Sy ne rgy ! Now y ou ne e d to ge t stronge r.I h ave th re e l ifts for y ou th at are going to re q uire th e use of y our ce ntralne rvous sy ste m and w ith in 8 w e e k s incre ase y our stre ngth 25%, m ay b e e ve n m ore ! First of al l , I am not going to give y ou a b ody b uil ding routine .O ur goalis not m ak ing our b ice ps b ig, ge tting gre ase d up in a th ong and prancing around in front of oth e r m e n.Th at’s b ody b uil ding, and it’s ab out l ook s.W e w ant stre ngth , raw stre ngth .But don’t w orry , y our m uscl e s w il lb e com e firm e r and m ore de fine d just as th e y w oul d if y ou h ad b e e n b ody b uil ding. Th e y just w ont b e infl ate d m uscl e s, th e y w il lb e l e an, h ard, FUNCTIO NAL m uscl e s. If y ou w ant to ge t stronge r, y ou’re going to ne e d to do th re e l ifts.Be nch st pre ss, de adl ift, and sq uat.D o th e m at th e sam e ratio.D on’t do b e nch pre ss, b e nch pre ss, b e nch pre ss, b e nch pre ss som e m ore b e nch pre ss and e ve ry once in a w h il e w h e n y our rotator cuff is m e sse d up from too m uch b e nch pre ss, y ou re m e m b e r th e re w e re tw o oth e r l ifts y ou w e re suppose d
W h y th e se th re e ? Be cause th e se are th e th re e l ifts th at w e igh ts l ifte rs and pow e r l ifte rs use to ge t strong. And th e se guy s are th e b e st in th e w orl d at ge tting strong, pl ain and sim pl e and no q ue stion ab out it. Th e re are oth e r l ifts l ik e th e cl e an and je rk and snatch b ut th ose are ve ry te ch nical l ifts and al th ough th e y w il lh e l p y ou tre m e ndousl y , th is is a sim pl e no nonse nse guide , and th at is w h y Iam e xcl uding th e m . F irst, l e arn lth e se l ifts. You can do th e re se arch on a prope r te ch niq ue for al y outub e since Ifind it h igh l y inappropriate to te ach th e se l ifts if y ou don’t com e l e arn from m e pe rsonal l y . Le arning h ow to l ift h e avy from te xt or e ve n just picture s is fool h ardy at b e st. F ind out y our 1RM , w h ich is th e m axim um w e igh t y ou can do w h il e m aintaining prope r form for 1 re p. O nce y ou h ave found out y our 1RM , p l ook up som e th ing cal l e d Pril e pin’s tab l e (attach e d) and use it to find out y our re p/se t sch e m e . D o th e se l ifts 2-3 tim e s a w e e k .
Step 6. Get Faster You don’t w ant to sim pl y ge t b ig and sl ow . You al so ne e d to h ave th e spe e d and e xpl osive ne ss to sh ock and aw e som e one if y ou h appe n to b e attack e d or e nd up in a figh t. Pow e r pl us spe e d e q ual s se rious K O pow e r. Iam going to offe r y ou tw o sim pl e th ings to ge t th e spe e d and pow e r: sprints and pl y om e trics. Sprints are pre tty se l f-e xpl anatory . F ind y ourse l f 100 m e te rs of straigh t runw ay and go at it as fast as y ou can. Isugge st starting out w ith 10 sprints w ith one -m inute re st in b e tw e e n. Se cond is pl y om e trics. Basic pl y om e trics are osive m ove m e nts using a e xpl re sistance . Th e tw o pl y om e tric m ove m e nts Iam going to re com m e nd are pl y o push -ups and pl y o sq uats. F or th e pl y om e tric push -up, do a re gul ar push up b ut do it fast e nough to l aunch y ourse l f off th e ground. T ry to do a cl ap in b e tw e e n. F or th e pl y om e tric sq uat, sim pl y jum p as h igh as y ou can and b ring y our k ne e s tow ard y our ch e st. D o th e se tw ice a w e e k . 3 se ts e ach , 5 , 10 or 15 de pe nding on y our fitne ss l e ve l .
Step 7. Be stronger and faster for longer So y ou h ave th e stre ngth and y ou h ave th e spe e d. W h at’s m issing? M uscul ar e ndurance . W h at good are our ne w found sk il l s if y ou can onl y appl y th e m for ab out 30 se conds? Th is w h e re y our e ndurance training com e s in, for th is y ou ne e d to do h igh re ps and/or circuits. I f y ou’re training for a figh t th e n y ou w il lh ave to se t y our training tim e for h ow e ve r l ong y our figh t is going to b e , w ith appropriate re st pe riods. But if y ou’re training for stre e t attack s th e n Iw oul d sugge st no m ore th an 10 m inute s of constant w ork . I n fact, th at m ay e ve n b e too m uch b e cause in re al ity , th e k ind of pe opl e w h o e nd up in stre e t figh ts are usual l y not ath l e te s. Th e y are al ltoo ofte n out of sh ape sm ok e rs w ith no te ch niq ue , w h o w oul d prob ab l y not l ast m ore th an a M I NUTE in a re alfigh t. So w e h ave tw o strate gie s for y our e ndurance w ork . F irst is straigh t and sim pl e m uscul ar e ndurance —tons and tons of push -ups and sq uats. W e ’re tal k ing in totalre p counts of 100 or m ore . M ay b e 100 straigh t push ups fol l ow e d b y 100 straigh t sq uats. O r, 5 se ts of 25 push -ups fol l ow e d b y 5 se ts of 25 sq uats one afte r th e oth e r w ith as l ittl e b re ak as possib l e. Anoth e r gre arl y at th e gy m , is som e g at option, and one th at w e do re gul th ing cal l e d tab atas. Tab atas are 20 se conds of w ork fol l ow e d b y a 10 se cond re st pe riod for 8 rounds. You can do tab atas w ith any th ing-push ups, sprints, sq uats, pul lups e tc. Th e se cond strate gy is to do a circuit. F ind 5-10 e xe rcise s th at are h ard e nough th at b y th e 45 se cond m ark of continuousl y doing th e m , y ou are going to b e q uite tire d and h uffing and puffing. Ch ain th e se e xe rcise s one afte r anoth e r into a circuit, going from e xe rcise to e xe rcise afte r e ve ry m inute . F or e xam pl e: Push -ups, one m inute Sq uats, one m inute Punch ing on th e b ag, one m inute Sit-ups, one m inute And re pe at tw ice . D o th is w ith no b re ak s in b e tw e e n e xe rcise s. D o th is routine 2-3 tim e s pe r w e e k , sch e dul e d around y our oth e r e xe rcise s and y ou w il lb e com e a w e l l -rounde d e ndurance ath l e te . Anoth e r addition th at y ou can do 1-2 tim e s a w e e k is distance running. Th is re q uire s no re ale xpl anation and al ly ou ne e d to do is put on y our sh oe s, m ay b e grab som e h e adph one s and h it th e stre e ts or a track for 30 m inute s straigh t.
Step 8. Be injury Proof A strong core and strong joints are going to k e e p y ou injury fre e so th at y ou can train for y e ars to com e .I n th e e nd, it’s th e tim e y ou put in th at m ak e s y ou a b e tte r ath l e te and figh te r. H e re are som e th ings y ou ne e d to re m e m b e r in orde r to b e injury fre e : First, w arm up, cooldow n and stre y b e fore and afte r e xe rcise .I f st tch prope rl y ou go straigh t into y our routine w ith out doing so, y ou risk th e possib il ity of ge tting h urt.W arm up b y doing l igh t e xe rcise for 5 -10 m inute s such as jum p rope , fol l ow e d b y a rotation of al ly our joints, from y our ne ck dow n to y our ank l e s.Rotate e ach and e ve ry joint 1-15 tim e s in b oth dire ctions b e fore m oving on to th e ne xt one .Afte r e xe rcise , re m e m b e r to stre tch for at l e ast 15 m inute s.You can ch e ck out a varie ty of stre tch ing routine s on th e I nte rne t. N e xt, w h at y ou ne e d to do is se rious core w ork .A l ot of y ou w e re prob ab l y w onde ring w h e re th e ab w ork cam e in, and h e re it is.You ne e d to do core training e ve ry day w ith one re st day pe r w e e k .Iam not te l l ing y ou to sim pl y do sit-ups, Iam tal k ing core w ork .Th at m e ans y our front ab s, y our ob l iq ue s and y our b ack . A sim pl e se t y ou can do is pl ank for 2 m inute s (on y our e l b ow s and toe s), side pl ank (one e l b ow on th e fl oor w ith th e oth e r e l b ow tow ards th e sk y ), and th e b ack b ridge or w re stl e r’s b ridge .So, front pl ank , side pl ank and w re stl e r’s b ridge .You can vie w h ow to do th e se on th e I nte rne t. W h y is th e core so im portant to injury pre ve ntion? Be cause th e core is w h at h ol ds y our b ody toge th e r. A strong core provide s y ou w ith a strong ce nte r of gravity , so if y ou’re w re stl ing or training y ou are l e ss l ik e l y to m ove aw k w ardl a y and ge t h urt.
Step 9. Learn the fundamentals of fighting O k , th is can b e a b ook in itse l f, b ut I am going to k e e p it b rie f. If y ou re al l y w ant to l e arn h ow to figh t, go to a figh ting sch oolw ith a l e gitim ate instructor. Avoid sch ool s th at are too focuse d on tradition, uniform s and training w ith b attl e -axe s. Avoid sch ool s w h e re th e instructor h as no h um il ity and re fuse s to acce pt anoth e r point of vie w . You w ant to go to a sch ool w h e re th e instructor is al so a stude nt in th e se nse th at h e h as an ope n m ind to l e arning, b e cause th e gre ate st te ach e rs are th ose w h o k e e p im proving. Th e re is no ve il ing on k now l e dge , so if y ou find y ourse l f w ith an instructor w h o acts l ik e th at, RUN AW AY. Particul arl y h e re in Pak istan, an instructor w il lb e l ack ing in form ale ducation, y e t h e /sh e w il lcl aim to k now e ve ry th ing. Pl e ase dum b y ourse l f dow n in orde r to l e arn. It’s a sad fact th at we l ive in th is k ind of socie ty , b ut it is true . GO TO A PRO PER SCH O O L. Th e re is, h ow e ve r, no h arm in unde rstanding th e b asic conce pts, and th e se I am ab out to im part to y ou. For one , y ou ne e d to b e com e fam il iar w ith th e fact th at th e re are 4 range s of com b at (3 if y ou’re figh ting in a sanctione d M M A or k ick b oxing e ve nt). Th e first range is proje ctil e range . At th is range som e one can sh oot y ou or th row som e th ing at y ou w ith a proje ctil e from a distance . Th e se cond range is fre e m ove m e nt range or strik ing range . At th is range th e com b atants can strik e e ach oth e r w ith th e ir l im b s or w ith a h and h e l d w e apon, b ut th e y are not gripping e ach oth e r. Boxing and k ick b oxing fal l into th is cate gory . Th e th ird range is cl inch range . In th is range th e figh te rs w il lcl inch , m e aning th at w h il e stil lstanding, one figh te r w il lgrab th e oth e r so th at th e ir b odie s are in som e w ay attach e d, e ve n if it is one h and grab b ing a sh irt or w rist. Th e fourth and finalrange is grappl ing range . In th is range th e figh te rs h ave fal l e n to th e ground and are now gripping e ach oth e r in th e prone position. lth re e range s. Th e proje ctil e To b e an e ffe ctive figh te r y ou m ust m aste r al range re q uire s som e sort of fire arm s training, w h ich is not som e th ing I am 100% q ual ifie d to te ach . I h ave pe rsonale xpe rie nce w ith fire arm s and th e ir use , b ut ne ve r as a coach . So find a prope r coach ! In th e strik ing range y ou w il lne e d to study th e fundam e ntal s of arts such as b oxing, m uay th ai, k ick b oxing, k arate or k ung fu to nam e a fe w . But th e m ain point is to l e arn h ow to y ou use y our fists, l e gs, k ne e s, e l b ow s and e ve n y our h e ad to pum m e lsom e one into unconsciousne ss. In orde r to de l ive r y our strik e s w ith pow e r and accuracy , y ou m ust h ave good b al ance , footw ork and te ch niq ue .
In th e cl inch ing range you w il lne e d to study th e fundam e ntal s of m uay th ai, judo and w re stl ing to nam e a fe w . W ith m uay th ai you can l e arn h ow to controlan oppone nt in th e standing position and to l and e ffe ctive k ne e and el b ow strik e s on th e m . In judo, you w il ll e arn h ow to b re ak som e one ’s b al ance and th row h im or h e r ove r you e ffortl e ssl y, w h il e w re stl ing w il lte ach you h ow to ge t unde rne ath a pe rson and sl am h im or h e r to th e fl oor. For al lth e se arts you w il lne e d to h ave som e se rious stre ngth and cardio, as th e cl inch position is EXH AUSTING. Final l y, for th e grappl ing range you w il lne e d to study th e fundam e ntal s of w re stl ing, Braz il ian Jiu Jitsu and sam b o. For th is range you m ust k now h ow to b e positional l y dom inant on th e ground, and th at usual l y m e ans b e ing ab ove your oppone nt so th at th e y are carrying your w e igh t. In th is position, you can rain dow n strik e s on th e m w h il e th e y l ie h e l pl e ssl y unde rne ath you. W re stl ing is a gre at art th at te ach e s you b oth th e fundam e ntal s of th is conce pt, as w e l las judo. You m ay, h ow e ve r, e nd up on th e b ottom , and for such a situation you ne e d to h ave a strong Braz il ian Jiu Jitsu b ase . Braz il ian st Jiu Jitsu or BJJ h as th e b e st guard position in th e m artialarts w orl d. Th e guard position is w h e re you are on your b ack and you h ave your oppone nt trappe d b e tw e e n your l e gs. From th is position, you can use BJJ te ch niq ue s to fl ip your oppone nt ove r or put h im in a l ock or ch ok e . Th is is one of th e l onge st portions of th e e -b ook , ye t I cove re d NO TH ING. Th at sh oul d unde rl ie th e im portance of going to a l e gitim ate and prope r figh t sch oolin your are a.
Step 10. Always grow Th e finaland m ost im portant ste p and tip in th is e ntire guide is th e fol l ow ing: ALW AY S GRO W . W h at I m e an b y th at is al w ays se e k to im prove yourse l f m e ntal l y, ph ysical l y, te ch nical l y and e ve n spiritual l y. You w il l , no m atte r h ow h ard you try, ne ve r b e pe rfe ct. You w il lal w ays h ave som e th ing m ore to l e arn and som e th ing h igh e r to ach ie ve . If th is guide b e gins your journe y, I h ope and pray it doe sn’t e nd in tw o w e e k s or tw o m onth s, l ik e so m any pe opl e I h ave se e n. D on’t l e t it b e a fad, l e t it b e som e th ing th at ch ange s your l ife and carrie s ove r for ye ars and ye ars to com e . Le t it b e som e th ing w ith w h ich you can inspire and guide oth e rs to l e ad th e sam e pure , w arrior l ife styl e th at PAK M M A e spouse s. You don’t ne e d to b e a profe ssionalfigh te r;you just h ave to h ave th e h e art of one .