0To make them lose weight give them little food and make them exercise alot so that they are burning more calories then they are taking in
Question added to topic exercise
0The power clean is one of the best exercises for the combat athlete. Power cleans can be performed with a barbell, with two heavy dumbbells, with a single heavy dumbbell, with a heavy sandbag, with a heavy barrel, or with a heavy log or anvil. Anything heavy and challenging works just fine, so don’t limit yourself to barbell cleans.
0Squats are a critical exercise for any strength and power trainer – and that includes any combat athlete. The strongest and most explosive athletes in the world are Olympic weightlifters. If you want to become just as strong and explosive, follow their example in training. These men train almost exclusively on squats, front squats, heavy pulling movements, and heavy overhead lifting. No isolation and specialization movements whatsoever. With such compound and big power movements, you are able to train your body as a unit.
0Bench presses are overemphasized in most training programs. Sure, they are a good exercise and a great way to build mass and strength in the upper body, but for combat athletes and martial artists, the standing press performed with barbells is a much better exercise because it’s movement is more natural and more specific for live combat.
0Most training programs emphasize the showy muscles of the upper body – arms, pecs, and abs. A combat athlete needs to develop the POWER muscles: legs, hips, lower back, traps, sides, neck, and forearms. The rest of the body will grow bigger and stronger with very little in the way of direct exercise as long as you train the power groups.
0On the street, on the mat, or in the ring, strength, power, speed, and condition are what counts. “Cuts” and training for it don’t mean anything and doesn’t make sense to a combat athlete. If you are training for combat and martial arts, forget about “bodybuilding.” Combat athletes need to train in an entirely different manner than posers, pumpers, shapers, toners, and body sculptors.
0A good coach learns how to play mental games and change the goal by doing more or fewer reps, changing sequence, exercises, or by just lying to them when telling them the poundage on the bar. Coach, training partner, personal trainer, whoever you are, there is always something you can do to keep a mental edge.
0More and more writers and so-called “experts” began to extol the virtues of various training systems that allowed the trainee to use light poundages in his exercises. These are the worst weight training programs ever written, because you neither gain muscle nor strength from it! One such system was the high rep, high set pumping system with limited rest periods between sets. Another was the idea of time-controlled reps, or super slow reps, so you can “feel the burn” and “go for the pump.” To become strong and muscular, you cannot circumvent the fact that you need to train hard and heavy. There’s just no workaround for it, and no amount of slow training or pumping can ever compensate for the tendon strength and overall body power gained from intense and heavy lifting.
0The “scientists” and “researchers” who condemned as dangerous virtually all of the basic, result producing exercises also bear full responsibility for the current state of strength and weight training. These researchers claim that squats are bad for the knees and the back, when they themselves haven’t been under the bar. Because they condemn every big movement that uses heavy poundages and label them as dangerous, they have created a world of scrawny and wimpy novices who can’t even lift bodyweight in power movements.
0Economics! If you have lots of men who squat, bench, and deadlift big weights, you need to shell out plenty of cash to buy enough plates and equipment to keep them all happy. If your members are big and strong, your equipment must be top of the line -- and that means expensive – because anything flimsy won’t even last a week.
0Commercial interest came into play, as they always do. Because the exercise business became a big business with mass marketing, there was money to be made – big money – by getting out-of-shape, unathletic types through the door as fast as possible. To do that, gym owners discouraged heavy lifting to make gyms appealing for the average trainee instead of scary and intimidating.
0The ever increasing separation of Olympic lifters, powerlifters, and bodybuilders has contributed to the fiction that light weights build muscle. There was a time when the magazines covered all three endeavors, when the lifting meets and the bodybuilding contests were held together, when lifting champions appeared as special guests to do exhibitions at bodybuilding shows and bodybuilding champs gave exhibitions at lifting competitions. Back then men were both extremely well built AND extremely strong. All of this kept the bodybuilding crowd focused on heavy training. Once the magazines began to cover bodybuilding almost exclusively, the bodybuilders quickly forgot about the importance of heavy training.
0What the machines did was teach weight trainees that poundage no longer mattered. In fact, the machine manufacturers encouraged such thinking by labeling the plates in their weight stacks not in pounds but by letters of the alphabet. Instead of using 100 pounds for 10 reps in the press, you would use “plate J.” Once you start thinking in terms of “plate J” or “plate K” you have disassociated yourself completely from the idea of WEIGHT training – which is precisely what happened on some machines.
0The proliferation of machines made meaningful strength comparisons impossible. While it’s safe to say that a man who does ten reps in the standing press with 185 pounds on an Olympic barbell is stronger than a man who does ten reps in the same lift with 150 pounds, you really can’t compare ten reps with 180 on a Nautilus machine to ten reps with 150 on a Universal gym unit because of things and factors such as mechanical advantage, friction etc.
0Weight training magazines back in the day used to cover Olympic lifting and not bodybuilding. When the magazines had plenty of photos of top flight lifters tossing huge poundages overhead, they automatically sent readers an important message: that a trained athlete can put 300 to 400 pounds over his head. When you grow up seeing photo after photo of men lifting 300 to 400 pounds overhead, you tend to think you can add more to your 300 pound squat or your 350 pound deadlift. You raise your mental limits. When you view 300 as a weight that some men can press, it makes you think you surely can bench press the same poundage.
Why are pictures of Olympic lifters more encouraging and inspiring compared to images of powerlifters?
0When Olympic lifters handle big weights, they do so without spotters and with no support gear other than (at most) a belt. A photo showing a man ding a heavy overhead lift with no spotters and no support gear is inspiring and impressive. A photo showing a man surrounded by spotters and triple layered in heavy duty polyester is not.
0Magazines and mainstream media show powerlifters surrounded by a crowd of spotters, and girdled in wraps, bench shirts, and super suits, all of which sends the not-so subliminal message that heavy weights are DANGEROUS. After all, if a ranked powerlifter or a world champion can’t do a squat without six spotters, a double ply super suit, squat briefs, an erector shirt, and wrist and knee wraps, the average guy is hardly going to approach his next set of heavy squats with anything less than fear and trembling.
What are some of the factors that caused weight trainers to lose sight of the critical importance of heavy poundages?
0One factor that accelerated the problem was the development of weight training machines with built-in weight stacks. This lowered expectations because the machine made it look like the top weight on the stack was the upper limit of human achievement. One tended to think that lifting the whole stack was impossible – something only a Superman could do. If you only managed half the weight stack, you tended to thing you were “doing ok.” The machines were teaching us that 220 pound bench presses were world class lifts!
Why is it that most of the modern systems we have now are ineffective in gaining muscle and strength?
0Modern systems that advocate lifting the weights real slow, going for the burn, or training for the pump let you train with weights so light you’d have to weigh them twice to get a reading on the scale. I know for a fact that no one gets big and strong on this sort of training. Light weights won’t build muscle. If you want to become bigger, faster, and stronger, your primary and exclusive focus should be on packing weight onto the bar in the basic exercises. Until you make that your prime objective, your weight training career is never going to get off the ground.