Martial Arts for Life

On A Quest To Be The Best!

Diet, Exercise, or Both?

Most adults decide at some point in their life (or are told by a physician) that it is time to lose weight. This weight loss varies from dropping a few “vanity” pounds to drastically changing one’s physique. One of the most frequent questions we receive is, “What is more effective for weight loss: changing my diet or exercising regularly?”

When it comes to the diet versus exercise debate, diet will always trump exercise. Simply put, someone who does not exercise and adjusts their caloric intake will lose weight. The simple fact is that diets result in weight loss.

The Diet Solution?: Diets get a bad rap because of the fad diets that have become so popular in recent years (Atkins, Low Carb, Grapefruit Diet, etc.). These diet plans tend to work on a very short term basis. There are two reasons for this: Number one, many times there are adverse health effects if these diets are followed for an extended period of time. Number two, most people do not have the self-discipline to follow a diet regiment that requires them to eat things they find distasteful or deny themselves foods they enjoy on a long term basis. Furthermore, diet alone does nothing to sculpt muscles or provide the lean, toned physique most people desire.

The Exercise Solution?: Although exercise has many well-documented health benefits, some individuals that exercise do not lose weight or struggle to lose any significant body fat. This is because many people fail to participate in a well-structured exercise program that includes both cardiovascular and resistance training at a high enough intensity to get results. Furthermore, many people exercise and then use that as license to eat a poor diet.

The Balanced Approach: In our experience, a combination of regular cardiovascular exercise and resistance training along with a balanced nutritional plan works well for most people. A proper exercise program revs up metabolism, strengthens, tones and burns fat. When consistent physical training is combined with a sensible, nutritious diet amazing results can occur.

We encourage individuals to find a workout program they find both stimulating and challenging. This physical training should be combined with what we call the 70/30 nutritional plan. This plan means that 70% of your meals are healthy and nourishing and 30% are things that you will enjoy in moderation, but provide little benefit to your health. Most people find this ratio very achievable with a little self-discipline.

This article was written by Rich Brugger. He holds a Strength Conditioning and Weight Training Certification from ISMA and is Black Belt Master Instructor. He co-owns and operates Martial Arts for Life in New Providence, NJ with his wife Michelle (a certified personal fitness trainer, a certified nutritional consultant and Black Belt Instructor).

If you’d like to learn more about making a healthy transformation check out our Thai Kickboxing program which includes physical training and nutritional consulting to help you reach your goals and be your best!

Martial Arts for Life

The Village Shopping Center, 1260 Springfield Ave., New Providence, NJ 07974

Proud to offer Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Union County NJ, Morris County NJ and all surrounding areas.

P.S. Visit our website at to learn about our Academy and our programs

Martial Arts for Life

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May 7, 2011 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

How To Avoid Becoming a Victim of Identity Theft

What Should I Do To Avoid Becoming A Victim Of Identity Theft?

Be stingy about giving out your personal information to others unless you have a reason to trust them, regardless of where you are:

1. Start by adopting a “need to know” approach to your personal data. Your credit card company may need to know your mother’s maiden name, so that it can verify your identity when you call to inquire about your account. A person who calls you and says he’s from your bank, however, doesn’t need to know that information if it’s already on file with your bank; the only purpose of such a call is to acquire that information for that person’s personal benefit. Also, the more information that you have printed on your personal bank checks — such as your Social Security number or home telephone number — the more personal data you are routinely handing out to people who may not need that information.

2. If someone you don’t know calls you on the telephone and offers you the chance to receive a “major” credit card, a prize, or other valuable item, but asks you for personal data — such as your Social Security number, credit card number or expiration date, or mother’s maiden name — ask them to send you a written application form.

3. If they won’t do it, tell them you’re not interested and hang up.

4. If they will, review the application carefully when you receive it and make sure it’s going to a company or financial institution that’s well-known and reputable. The Better Business Bureau can give you information about businesses that have been the subject of complaints.

5. If you’re traveling, have your mail held at your local post office, or ask someone you know well and trust another family member, a friend, or a neighbor to collect and hold your mail while you’re away.

6. If you have to telephone someone while you’re traveling, and need to pass on personal financial information to the person you’re calling, don’t do it at an open area where passersby can listen in on what you’re saying.

7. Check your financial information regularly, and look for what should be there and what shouldn’t.

Some useful tips from Union County Sheriff Ralph Froehlich courtesy of Martial Arts for Life of New Providence, NJ.

Martial Arts for Life is located in the Village Shopping Center in New Providence, NJ. Martial Arts for Life offers training in Karate, Tae Kwon Do, and Kickboxing to children, teens, adults, and families in New Providence New Jersey, Summit New Jersey, Berkeley Heights New Jersey, and surrounding areas in Union County and Morris County NJ.

For more information please visit our website at  or call us at 908.464.2836

November 8, 2008 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , | Leave a comment