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   For someone getting a lot of exercise (especially when regularly doing strength training) carbohydrates and water are really big factors in keeping healthy. Some foods to keep in mind when eating healthy are:

  • Fresh fruit

  • Whole grain foods

  • Rice

  • Sugar-free juice

  • Fresh veggies

   Generally avoid junk food and fad diets. They'll get you nowhere and, when you're regularly getting moderate to vigorous exercise they could really get you into a lot of trouble. So keep to the basic idea of eating healthy and you'll be fine.

General Strength

   The next thing you need to look at is the exercises themselves. After getting your running in, you may be wondering exactly which exercises to do and exactly how many of them to do. Your safe bets are crunches, push-ups, and pull-ups (if you can find a bar or tree branch to do them on). Below you'll find a list of how many of each you should do. At the bottom of the page there'll be some useful links for learning how to do them properly in case you can't remember back to High School gym class.

  • Crunches: Three sets of 100 reps.

  • Push-Ups: Three sets of 25 reps.

  • Pull-Ups: Three sets of 15.

  • Squats: Three sets of 50.

  • Wall Sit: Three sets of one minute.

   If any of those numbers turn out to be too easy for you, go ahead and add however many reps you feel adequately challenges you. If you find these numbers to be too difficult for you, don't worry about it. Either cut out one set or lower the number in each set so you can make it through but so you're also challenging yourself. Once the modified number you've made becomes too easy, go ahead and bump it up a bit so you can continue to challenge yourself and improve.

Water Training

   To water train you need a pool or other body of water that reaches up to your chest. Now remember that staying in water for too long even if it is indoors could cause hypothermia, so just watch your time. Depending on what moves you want to start with will depend on how you will stand in the water, for punching and blocking with your arms bend down until your shoulders are below the level of the water. While working on blocking and punching you are going to want your hands open and fingers together. If you're working your legs just do exactly what you would normally do.
   You'll probably want to start with about 10 to 20 reps per move, and once it starts to become too easy you can increase the number of reps. Remember that even though you may not be feeling the burn too much in the water it can and will catch up with you later, so don't over do it.

Tiger Claw Training

Stage One: Piercing Beans
   Fill a basin with a mixture of green beans and black beans, both about equal portions. Sit at a Horse-Riding Stance, and pierce both hands into the beans. At first, do not use strength. After training for some time, the student will find that internal force is generated.  It is very important to apply suitable medication for such training. Wash the hands in medicated concoction before and after training. This will clear blockage and generate blood flow, overcome swelling and eliminate pain.
   Once a week drink a medical concoction called “Brightening Eyes Concoction”. Piercing beans may affect the eyes. Aspiring students must not be ignorant of the importance of medical supplement. Otherwise, not only they may fail in acquiring the art, but hurt their hands and eyes. In kungfu terminology, this is “zou huo ru mo” (“Chow for yup mo”), which is “fire escapes eveil enters” or in simple modern language, “deviation”.

Stage Two: Fierce Tiger Cleansing Claws
   This is transforming the “hard” force derived from Piercing Beans into “soft” force. The photographs show the external forms of “Fierce Tiger Cleansing Claws”. But more significant is the “meaning” of the form, which is channeling intrinsic energy from the dan tian (abdominal energy field) to both claws.
The external movements must be coordinated with proper breathing and appropriate sounds. Practice twice daily. The number of repetitions for each session depends on the student’s ability and endurance. Gradually increase the number of repetitions.

Stage Three: Taming the Tiger
   There are two parts. The first part involves pressing up. Support your body with both palms and toes. By bending the elbow, lower and raise the whole body. When you can press up 30 times comfortably, proceed to the second part.

Stage Four: Clawing Jar
   Hold a jar using a tiger claw, and move it about. Add a cup of water each day. When the jar is full of water, add a cup of sand each day to increase the weight of the jar. Keep adding sand according to your endurance limit, or until the jar is full. Practice daily.

   The above are the methods to develop Tiger Claw Force. If you train diligently morning and evening for one or two years, you will certainly succeed. The biggest hindrance in force training is whether the student has perseverance. If you persevere and progress gradually according to established methods, you will certainly succeed irrespective of what kind of force you attempt.
   During the training process, the student must have sufficient “spirit” and “energy”. If the student is lacking in “spirit” and “energy” (i.e. mentally and physically weak), not only he will become tired easily but also harm himself physically and mentally. Students must realize this important point.

Iron Body Training

Iron Shirt
 Applied by pouring hot water on your body and letting it burn, start with cold water, then gradually build up very slowly to hot water. And then A chisel/File Down the area lightly for long periods of time. Making your skin rough, That being the objective, And to kill the nerves in your striking areas(Making you not feel pain) get a ruler or slapping stick, And slap the areas 20 times each on every squared out area on your body except face and crotch. Then Take a Boiling hot shower to get your body hard again. Then "whipping" your self on the back with some kind of material lightly to build up your immunity then moving on to harder.  Don't be afraid to get dirty, roll around shirtless in the sand be sure to really dig in so it scratches and makes it harder.

Do this every day you can:

  • Pour hot water on yourself to make it hard

  • Chisel lightly around your body with a nail file, Or chisel

  • Kill your nerves by hitting all over with a ruler

  • Take Boiling hot showers. For long times.

  • Whip your back lightly then hard with materials

  • Roll around in sand to get really rough skin

  • Rub Dit Da Jow all over yourself regularly.

Iron Palm

Iron Palm Equipment

  • Mung beans inside a leather canvas bag- They can be made, Easily. Once you have been practising with that move on to a rock, A smooth on where you "smack" it hard 100 times each hand.

  • Beggining bag( Mung bean filled leather canvas)

  • Intermediate bag(Just a river rock, A smooth one)

  • Advanced bag(Iron Balls in a leather canvas)

   The length of time that a student spends on the first two bags is three to six months each. Once the student reaches the advanced bag, they will stay with it for the rest of the time he trains. When you start with a new bag, start training with short sessions of five to ten minutes gradually working up to 30 to 45 minutes a day. At the beginning of each practice session, the student should warm up first with a beginning and then an intermediate bag before going to the advanced bag.
   After every training session the student should rub his hands with Dit Da Jow, a Chinese herbal solution used to toughen the skin, dissipate any bruising, and neutralize any effects of the iron's poisonous rust. The student rubs the Dit Da Jow into their hands for fifteen to twenty minutes after each training session. The medicine is rubbed on one hand by the other in a circular motion for about five minutes. The student then rubs the hand with a pushing motion toward the arm. This is done to ensure the circulation of blood in the hand is moved back toward the heart.

Iron shin

Rolling exercise
Take a bottle in both hands and roll it slowly up and down the shin bone.
Keep in mind that you have to roll the bottle slightly on the inside of the shin.
There is a muscle ( tibialis ) on the outside.
Knocking exercise
Knock the bottle to the shinbone, but not very hard.
The knocking should not hurt or leave bruises.
Don't knock harder than you would knock a door and please... don't break the bottle on the shin.
Roll 40 times, knock 20 times. ( breath the same speed you roll - knocks are fast and light )
Repeat about 5 times - 4 times per week.

Iron Forearm

Rolling exercise
Take a bottle in both hands and roll it slowly up and down the Forearm.
Keep in mind that you have to roll the bottle slightly on the inside of the forearm There is a muscle (tibialis) on the outside.
Knocking exercise
Knock the bottle to the fore arm bone, but not very hard.
The knocking should not hurt or leave bruises.
Don't knock harder than you would knock a door and please... don't break the bottle on the bone.
Roll 40 times, knock 20 times. ( breath the same speed you roll - knocks are fast and light )
Repeat about 5 times - 4 times per week.

Iron Foot
File your foot with a nail file/Chisel
Dont wear shoes around your yard, step on rocks barefooted
Dump hot water on them.
Fill a leather canvas up with mung beans and stomp on them
Fill a leather canvas up with steel balls and stomp them
Rub Dit da Jow
Strike concrete with your heels and strengthen them.

Iron Fist

Strengthen your knuckles by punching punching bags hard
Punch mung bean filled canvases hard
Pour hot water on them, Alot
Rub dit da jow on them alot
Punch Iron filled canvases with all your strength.

One-Inch Punch Technique

   The one inch punch is a little more difficult than the *three inch punch because you have less room to generate the power that the punch is known for.  Stand with your hands hanging loosely by your sides in your basic 1-inch punch ready stance. Keep your elbows by your side and raise your forearm and hand until they are straight out. Place a loose and relaxed fist on the target, (your palm facing inward) letting your upper knuckles touch the target and your lower knuckles slightly behind.
   The Strike begins with a very slight forward motion of the upper knuckles. Without waiting for the upper knuckles to strike firmly, the lower knuckles should spring forward (keeping in mind that your true target should be about 1 and 1/2 inches behind the point in which your hand first touched). At the same time that you thrust your fist forward you should twist your hip and shoulder inwards to get the added power and reach your true target. (this creates the internal shock effect)

Remember: Practice Makes Perfect!