Excellence in swordsmanship demands that one make a conscious effort to learn and execute correct techniques and practical cuts with samurai weapons while living in accordance with bushido virtues — the samurai code for living. With time and experience, and assuming a certain level of physical ability and perseverance in diligent practice with samurai weapons, the road to self-mastery can be traveled by anyone in a relatively short period. When the road is not correctly navigated, however, self-mastery can elude one for a lifetime.

The Samurai Code of Bushido: Meeting of Mind and Weapon

The key to self-mastery is the melding of body and samurai weapons such as the sword, thus creating an inner spirit. The samurai code stemmed from an understanding of this need to control the mind and body, and so they developed a keen but subtle awareness to aid its pursuit. Without such total involvement, they found it difficult to adhere to bushido virtues or excel at any phase of a disciplined life.

Practicing the Samurai Code of Bushido Means Acting Responsibly As the samurai practiced bushido virtues and followed the precarious path to self-mastery, they could be forced to act as judge, jury and executioner when the occasion demanded. Yet their social status, the strict Japanese way of life — and, additionally, the samurai code of bushido — imposed certain responsibilities. They were forced to look beyond the present to the consequences of their actions and contemplate the possible results of using their samurai weapons. One reason they were so respected is they demonstrated exceptional perception and a sensitivity for the intricacies of wielding bladed samurai weapons while adhering to not only bushido virtues but to the moral precepts of the time.

These individuals were always conscious of their razor-sharp samurai weapons even as they acted in accord with their social position, which commanded reverence on and off the battlefield. They believed that to live and die by the blade was a point of honor. Because war was a proving ground for them, they quickly learned how to live from day to day, skirmish to skirmish, battle to battle. In the face of conflict, they gained insight into survival using all the knowledge they’d accumulated during their lives. That made the battlefield the ultimate arena for testing mettle and fortitude.

Two Types of Samurai Weapons Warriors

In war, the samurai were masters of destruction. They slowly began to comprehend the delicate balance between life and death. Many were aware that they might fall in battle, so they adhered to a strict code of ethics — the samurai code of bushido. If they were going to die, they wanted to do so with dignity and humility and without thought for their own welfare. In this light, a samurai who controlled his own destiny, and did it well in accordance with bushido virtues, achieved self-mastery.

Not all of these warriors adhered to the samurai code of bushido. Some had no desire to live by bushido virtues or fulfill their social responsibilities and discarded honor while manipulating others for their own benefit. They wished to experience again and again the sensation of using their samurai weapons to kill without putting themselves in harm’s way as one would do in battle. They frequently derived pleasure from using their samurai weapons to cut down unarmed peasants in the field.

Today, we’d call such men serial killers. They terminated life not for their clan or their lord; they used their samurai weapons to kill for sport while pretending to be true samurai — a blatant violation of the samurai code of bushido. Such men were the source of much grief throughout the ages and the perfect illustration of how the quest for self-mastery can go awry.

Because the definition is so broad, practitioners of kapap techniques in the Israeli martial arts are able to borrow moves from a variety of systems to create their own well-rounded impact defense. In the case of the first Jewish settlers of Palestine, they chose to use sticks as impact weapons because they had very few self-defense options, whereas the modern combatant using kapap techniques has many combat systems and martial arts from which to choose.

ISRAELI MARTIAL ARTS: KAPAP TECHNIQUES VIDEO
Avi Nardia Demonstrates the Use of Human Pressure Points to Take Down an Opponent

The Full Scope of Impact in Israeli Martial Arts

It’s also important to remember that impact in kapap techniques covers much more than just hitting your opponent. Instead, it requires knowledge, understanding and common sense. As a person aware of your relative position in life, do you know what impacts your body has been conditioned to withstand? Or do you know how strong of an impact you’re capable of launching?

In the end, impact in kapap techniques is never about brute strength. Use your best weapon — your brain — to make the right choice during a close-quarters conflict to escape and live to fight another day.

Using Human Pressure Points in Kapap Techniques

When some people think about the concept of impact, they imagine a punch sending someone through a wall. However, an impact can be something as simple as a pressure-point attack, which is a powerful force applied to human pressure points — small points on the body.

Pressure-point techniques are also useful surprise moves because human pressure points are located in areas of the body that most people consider to be part of their “personal space.” This means that your opponent might not expect his personal space to be penetrated with a pressure-point technique, even during a real conflict.

While human pressure points might seem easy to learn, their effectiveness depends on the ability, skill, mental awareness and physical fitness of both the defender and attacker. For example, an opponent high on drugs might not know that he is being hit in a sensitive spot. If that happens, then it’s best to consider your relative position and use a restraining technique instead of trying to exploit his human pressure points.

The Mask: Using Human Pressure Points to Take Down an Opponent With Just One Finger

Though it may seem improbable, you can take down an opponent just with one finger. The masking technique uses one of the human pressure points found under the nose to immobilize an attacker.

In the above video, I apply pressure with my forefinger to a point just above the demonstration opponent’s lip. This prevents the man from walking forward — but if he does, further pressure will force his head backward.

The “mask” technique helps me control the situation. With my opponent off-balance and uncertain because of the exertion against one of his human pressure points, my hand masks the opponent’s face. I can further control the situation by pressing into the man’s eyes before taking him to the ground.

When using kapap techniques such as this, avoid masking an adversary between the lips because he might bite you. From the mask, I can use other kapap techniques such as a rear choke hold, bringing his right arm under the opponent’s chin and placing his right hand alongside his own head. I then apply pressure by squeezing.

Learning Israeli Martial Arts is a Lifelong Pursuit

There is always more to learn, and the information in the video on this page — and in the book and DVD series titled Kapap Combat Concepts: Martial Arts of the Israeli Special Forces — is just a starting point. One source will never give you a complete understanding of combat. Whether you’re a student or an instructor, it’s always important to find qualified teachers, educational outlets and other resources to add to your base of knowledge.

In the turbulent world of krav maga, there’s perhaps no name that’s more respected than Eyal Yanilov. Born in 1959, he started training in the Israeli martial arts when he was 14. He began his Israeli martial arts education under Eli Avikzar but then shifted to Imi Lichtenfeld, founder of the system.

Imi Lichtenfeld was so impressed by the aptitude of Eyal Yanilov that he made him his assistant. The Israeli martial arts master tasked his disciple with committing the art’s principles and techniques to paper. The first fruit of the assignment was the Israeli martial arts book Krav Maga: How to Defend Yourself Against Armed Assault, co-written by Imi Lichtenfeld (as Imi Sde-Or) and Eyal Yanilov and published in 2001, three years after the founder passed away.

In case further evidence of Eyal Yanilov’s qualification as an Israeli martial arts expert is necessary, know that he is currently listed as “master level 3/expert level 8” in krav maga — the highest rank Lichtenfeld ever gave anyone.

The official title Eyal Yanilov carries is chief instructor of Krav Maga Global, the Israeli martial arts organization he founded in 2010 to spread real krav maga to the world — a mission he’s been carrying out since the 1980s.

With that goal in mind, Eyal Yanilov recently traveled to Southern California to meet with the staff of Black Belt so he could explain his system’s defense against variations of the front kick.

Krav Maga Technique Situation #1: Pre-emption

It goes without saying that the best to handle an attack — whether a front kick or anything else — is to avoid it. “The first lesson in krav maga is, don’t get into trouble,” Eyal Yanilov says. “But if you do get in trouble, we teach you how to deal with the problem.”

A krav maga technique that he prefers to use against a front kick entails counterattacking before your opponent can complete it. “You identify the problem — an attacker is approaching you from a relatively long range,” Eyal Yanilov says. “One option is to run away. If you can’t, you can do a pre-emptive attack.”

As soon as you detect the incoming technique, move off the line of attack, he says. That way, even if your follow-up krav maga technique fails, you won’t get hit. Immediately launch a kick — perhaps into his groin — before he finishes extending his leg.

Although krav maga technique instructors often demonstrate block-and-counter responses to an attack, Eyal Yanilov prefers pre-emption whenever possible. “We have what’s called the pre-fight or pre-technique,” he says. “The idea is that you should prevent, avoid, de-escalate the problem. Instead of waiting for him to attack you, you attack him while he’s advancing.”

Are the associated skill and theory reserved for high-level krav maga technique practitioners? No, Eyal Yanilov says. “We start this almost from day one in krav maga.”

Krav Maga Technique Situation #2: Parry If You Must

If you don’t have the advanced warning or range to do a pre-emption, you should employ Eyal Yanilov’s “200-percent defense” principle.

“When he kicks, do a hand defense with your forearm to deflect the kicking leg,” Eyal Yanilov says. “At the same time, move your body out of the channel of the attack. Then move diagonally forward until you can reach him with your counterattacks to the face and throat. Then leave the area. Don’t stay in the danger zone. That’s the post-fight [part of the altercation].”

Your counters can range from palm strikes to straight punches. “We specify the best technique for a specific situation, the best solution for a specific problem,” the Israeli martial arts expert says. “The best thing is to understand [your abilities and the situation] so you can have the best performance, and if you’re not able to do your best, you’ll still be able to function and solve the problem.”

The krav maga straight punch starts with a vertical fist and rotates to about 45 degrees while making contact, he says. “In training, you may not see a lot of turning because we don’t hit the partner. The turning is only at the end of the strike.”

Krav Maga Technique Situation #3: Sitting in a Chair

Although the basic concepts of the front-kick defense don’t change, the details for executing your chosen krav maga technique vary according to the situation. If you’re sitting in a chair when the attacker initiates, you start the same way — with a hand defense and body defense, Eyal Yanilov says. Swing your arm in front of your torso, effecting a redirection with your forearm, and move your body off-line.

“When you move, one leg will go a little bit backward and the other forward, making it easy to get up,” he says. Immediately counterattack to the thug’s head with your palms, fists and hammerfists. If you feel so inclined, yank his head down into a rising kick or knee thrust. You can even pick up the chair and use it as a weapon.

Krav Maga Technique Situation #4: Defend and Disable From the Ground

If you’re sitting on the floor when you’re assaulted — either because you wanted to be there or were knocked down — you should deflect the kick while moving your body out of the path of the foot, Eyal Yanilov says. Again, use the 200-percent defense: 100 percent with your hand deflecting the leg and 100 percent with your body moving out of the way to the rear or side.

“As soon as you can, counterattack,” Eyal Yanilov says. “The moment you shift your weight, there’s no longer any weight on your legs, so you can kick with them.”

The Israeli martial arts expert’s favorite targets are the back and side of the knee, depending on the orientation of the aggressor. Continue kicking while you get up, he says. “Once you’re on one knee, you either move toward him and continue to attack, or you move away from the danger zone.”

Krav Maga Technique Situation #5: Lying Down (Worst-Case Scenario)

“If you’re lying on the ground, the natural behavior of an attacker will be to stomp on your head or chest,” Eyal Yanilov says. As dictated by the angle of the kick, your hand defense starts with a deflection aimed at the inside of the ankle or the lower leg, which deflects the foot from its path.

“Your body defense is a bit more difficult,” Eyal Yanilov says, “but you definitely have to move out of the way. Immediately counterattack to the groin. Before he falls on you, push yourself away by placing your hands on his knees—which also straightens his legs and keeps him from letting them bend and landing on you.”

Resume your counterattack with your legs, targeting his upper body, knees or groin. As with all krav maga defenses, you must then decide whether you will continue to counterattack —perhaps to ensure the safety of a loved one who isn’t quite so mobile — or leave the area and seek safety.

For more than 30 years, Lamar Davis has studied and trained in Bruce Lee’s art of jeet kune do. He has been certified as a full/senior instructor by five of Bruce Lee’s original students: Joseph Cowles, Patrick Strong, Leo Fong, Jerry Poteet and Steve Golden. Lamar Davis is the founder of and head instructor at Hardcore Jeet Kune Do. He also serves as the Hardcore Jeet Kune Do Chinese Gung Fu Association’s executive director/senior instructor in addition to being the co-founder of the International Wing Chun/Jeet Kune Do Alliance and the Efficient Warrior Alliance.

JEET KUNE DO VIDEO Lamar Davis Demonstrates Simple Trapping and Compound Trapping

In this exclusive jeet kune do video, pulled from Lamar Davis’ DVD collection Jeet Kune Do for the Advanced Practitioner, the second-generation Bruce Lee student explains and demonstrates the concepts of simple trapping and compound trapping.

“A simple trap is where a single trapping movement is used to accomplish your goal — which is to clear the line and hit the opponent,” Lamar Davis says. “A compound trap comes into play when you try to clear the line with the first trap, you attack, and your attack is defended by the opponent, making it necessary for you to trap again.”

Training Safety for Jeet Kune Do Techniques

In this exclusive jeet kune do video, Lamar Davis stresses the importance of safety in training while preserving execution follow-through. “When I train this [simple trap], I punch past the head … so that I get to train penetration without hurting my partner.”

How Compound Trapping Works

“If [my opponent responded to my first trap] with a defense — let’s say he crossed the centerline a little bit — then that means I didn’t get in here,” Lamar Davis explains. “So what I have to do is trap again. I pull [his left arm] across [his right arm] to shut him down completely so I can land my backfist.”

Learn More Jeet Kune Do Techniques From Lamar Davis!

The preceding jeet kune do video was an excerpt from Lamar Davis’ three-DVD series — Jeet Kune Do for the Advanced Practitioner — which details a wide variety of jeet kune do techniques and training tips, including:

• mobility
• centerline preservation
• attack lines/zones
• primary vs. secondary targets
• hand tools
• zero-pressure drill
• cross-energy drill
• harmonious spring drill
• single/double-arm sticking hands
• attacks and trapping
• seong chi sao applications
• the four kinds of traps
• simple trapping
• compound trapping
• the four basic root traps
• timing beats/half-beat insertions
• trapping functionalization

Like the people who run most magazines, we at Black Belt love to look at surveys — in particular, surveys that tell us what you want to read. Back in the 1970s, those surveys told us you were interested in kung fu self-defense moves and jeet kune do moves.

In the ’80s, it was taekwondo techniques, ninjutsu techniques and jeet kune do techniques. In the ’90s, it was kenpo, Brazilian jiu-jitsu and jeet kune do. In the 2000s, it’s been the mixed martial arts and — you guessed it — jeet kune do.

To serve up an article about the one fighting art that has remained on everyone’s radar ever since Bruce Lee began showcasing it in movies, we talked with Ted Wong, the man many claim was Bruce Lee’s No. 1 disciple. In 2006, Ted Wong was inducted into the Black Belt Hall of Fame as Man of the Year for his ongoing efforts to propagate JKD around the world. Who better to turn to for advice on fixing the mistakes students make in their jeet kune do techniques?

Sadly, Ted Wong passed away on November 24, 2010. Before his passing, however, he shared with us the 14 mistakes he encountered most often and offered advice from his decades of experience.

Jeet Kune Do Techniques Mistake #1: Wrong Origins

Not all aspects of JKD punching stem from wing chun kung fu, Ted Wong says. “Much of the JKD being taught today is based on wing chun structures. I have a lot of respect for wing chun, but it’s not JKD. In fact, the majority of Bruce Lee’s notes in Tao of Jeet Kune Do are from boxing and fencing.

“One of the most important phrases in his notes and in the Tao comes from a boxing book: ‘The essence of fighting is the art of moving at the right time.’ But you have to move and think like a fencer because mobility is the key in JKD or any fighting art.”

Jeet Kune Do Techniques Mistake #2: Wrong Balance

Bruce Lee taught that the key to balance is having your head positioned vertically over the line that connects your feet, Ted Wong says. “If it’s not and your opponent forces you to move backward, you have nowhere to go while staying balanced.”

Even worse, you can’t follow up when your balance is off. You’re basically limited to your initial jeet kune do moves, be it a punch or a kick, because you’re not in a position to throw another one with any power, he says.

In some instances — specifically, when your opponent is backing up after your first strike — you’ll need to pursue him with follow-up shots. That’s when you really have to keep your head over the line between your feet so you can quickly close the distance.

“JKD is all about action: moving, shifting, kicking, punching, trapping, blocking and parrying. It is a continuum of perpetual motion, yet there is a flow of stillness that encapsulates awareness, perceptiveness and intuition.”

— Floyd Burk

Jeet Kune Do Techniques Mistake #3: Wrong Stance

Bruce Lee developed the JKD stance for a reason: It serves a fighter well in the greatest variety of situations. All the more reason not to abandon it as you face different opponents — a grappler, for instance.

“If you make your stance too wide, you cannot move,” Ted Wong says. “A grappler will pick you up and throw you to the floor. If you keep the proper stance while your opponent shoots for your front leg, however, you can quickly move back and hit him.”

Remember to keep your balance forward for maximum power, he adds.

In order to execute jeet kune do moves correctly, you need the proper JKD stance. To construct the right stance, imagine a line between you and your opponent. The toe of your front foot should be on that line, as should the arch of your rear foot. An isosceles triangle is formed with your lead toe at the top and your rear heel and rear toe at the bottom vertexes.

“If you have an open stance like a boxer, that line will point away from your opponent, and you’ll lose your power structure,” Ted Wong says. “One key part of JKD is, it’s not how fast you hit or how much muscle you have; it’s that you have that power structure. You have to keep it intact no matter how or where you move. When you’re off, you lose power and mobility.”

Jeet Kune Do Techniques Mistake #4: Wrong Understanding

You can’t rely on one or two forces in jeet kune do moves. You need three, Ted Wong says. “The first is vertical. Your stance is slightly down to begin with, and then you strike as you rise. It’s normally used in the uppercut.

“The second force is linear, which means you’re moving forward. It’s what powers the lead-hand strike.” Obviously, footwork is important to create that forward motion.

“The third is rotational,” Ted Wong says. It emanates from twisting your hips and is the force that powers the hook punch and hook kick.

Jeet Kune Do Techniques Mistake #5: Wrong Distance

“Perhaps the most common mistake people make when learning JKD is [related to] distance, Ted Wong says. “If you have the wrong distance, you cannot get your technique or combination off, and you might get hit. So it’s critical to be able to judge distance.”

The philosophy, which derives from fencing, is simple: Stay far enough out of reach to prevent your foe from touching you with a punch or kick — and from being able to lean and touch you. If he wants to make contact, he’ll have to take a step. Obviously, you’ll have to do the same to reach him, but because you’re trained to close that gap, it’s easier for you.

Jeet Kune Do Techniques Mistake #6: Wrong Timing

“Nobody throws a punch like in JKD,” Ted Wong claims. And that’s why it’s so hard for the average martial artist to master jeet kune do techniques. When developing timing in your jeet kune do moves, Ted Wong advocates memorizing a motto from fencing: Hand before foot always.

“You can see reference to it in the Tao,” he says. “Your hand moves before your feet move. It comes from Aldo Nadi, who was a four-time Olympic medalist in fencing. It enables you to bridge the gap and land the shot.”

Jeet Kune Do Techniques Mistake #7: Wrong Defense

Too many students lean away from their opponent to avoid a punch. Ted Wong calls the remedy to this mistake “half-half sharing.” Instead of merely leaning, your upper body is angled backward to cover half the distance needed for your evasive movement and your footwork covers the other half.

That gives you a margin of safety, and it doesn’t leave you out of range or off-balance, either of which could preclude a counterattack, he says.

Jeet Kune Do Techniques Mistake #8: Wrong Flow

Another mistake beginners make is separating their forward step from their lead-hand strike — in essence, they step, plant their foot on the ground and then punch. It’s way too slow, Ted Wong says.

The preferred way to execute jeet kune do moves is to make sure that when you land your blow, your front foot isn’t on the ground yet, Ted Wong says. “When you hit, it’s one, two, three. One is your fist hitting his face, two is your front foot hitting the ground and three is your rear foot hitting the ground after the step.”

Jeet Kune Do Techniques Mistake #9: Wrong Power Source

The power of your jeet kune do moves should come from your rear leg, not from your arms. “You channel the power from your back leg through your body and into your punch,” Ted Wong says.

Jeet Kune Do Techniques Mistake #10: Wrong Angles

Jeet kune do combat isn’t just a back-and-forth exchange of blows. It’s two-dimensional. That second dimension comes from moving off to the side when you’re confronted by an attack.

“Angling can put you in a safer position to counter from,” Ted Wong says. “For example, at the same time you move in for a punch to counter your opponent’s punch, you angle to the outside of his arm so he can’t hit you with his counterattack. It’s a built-in safety.”

Jeet Kune Do Techniques Mistake #11: Wrong Approach

In JKD, you shouldn’t just step toward your opponent and try to score with a punch, Ted Wong says. Even if you execute the attack correctly, success is hard to come by because he can react before you land the shot.

The right way to enter is with a stop-kick — for example, using your lead leg to attack his lead leg or body, whether he’s moving forward or not. Then you launch your punch as your front foot comes down. Make sure to angle off to the outside as you strike, Ted Wong adds.

Jeet Kune Do Techniques Mistake #12: Wrong Punching

Many martial artists throw the rear-hand punch while their fist is vertical, but that creates less than optimal bone alignment, Ted Wong says. The right way according to JKD is to turn your fist so your elbow is pointing slightly up — so your pinkie knuckle is higher than your index-finger knuckle. That orientation aligns the bones in your forearm with the ones in your hands for maximum structural integrity.

It also raises your upper arm, which protects your chin. In contrast, if you punch with your fist vertical, your upper arm will be lower, thus exposing your chin to a counterattack.

Jeet Kune Do Techniques Mistake #13: Wrong Kicking

One of the most serious mistakes Ted Wong has identified involves practitioners who lean backward while kicking. It’s bad for many reasons, he says. First, you sacrifice power whenever you lean backward. Second, you probably won’t have a chance to land more than one technique because your arms can’t reach him from your compromised position. “It’s a one-shot deal for you,” he says.

Third, you might fall — more than a few fighters have taken a tumble in the ring or on the street because they’re off-balance after such a technique. Fourth, if you have to struggle to avoid falling, you could very well find yourself hopping backward to regain your balance, and that’s not good.

In lieu of leaning in your jeet kune do moves, you should keep your balance forward as required by the JKD stance.

Jeet Kune Do Techniques Mistake #14: Wrong Reaching

Punching is a highly effective subset of Bruce Lee’s art, but it’s often sabotaged when beginners lean too far forward to hit in their jeet kune do moves. “In JKD, we start from farther back — just like in fencing — so if all you’re going to do is lean, you won’t make it,” Ted Wong says. “It’s too far, which is why footwork is important to cover the distance.

“In boxing, it all takes place within arm’s reach. I touch you and you touch me. But in fencing, if I touch you and you touch me, we both get killed. It’s about who can bridge the gap and get in quicker to score. JKD students think the same way.”

What’s the biggest nutrition breakthrough for the next 25 years? Our vote goes to nutrigenomics—the study of the interaction between what you eat and your DNA. Researchers have recently uncovered a handful of common foods that crank up your fat burning genes.

Here’s how it works: Each cell contains the DNA for your entire genetic code. This master cookbook of proteins, hormones, and molecules remains relatively unchanged through your life. What does change is the recipes (or genes) your body is using. Drugs, foods, hormones, and other molecules can tell your body what recipes to use to create more of the specific enzymes, hormones, and compounds that you need.

So what foods can crank up your body’s natural fat-burning power?

Green tea. Green tea—both as a supplement or the brewed leaves—turns off genes that are responsible for fat cells’ sugar uptake and turns on genes that mediate sugar uptake by muscle cells. The result: smaller fat cells and more active muscle cells. A review from the American Journal of Clinical Nutrition showed that drinking green tea every day will trim up to an extra inch off your waistline in 12 weeks. (Caffeine and the antioxidant EGCG are also part of green tea’s fat-fighting arsenal.) Click here to learn whic  tea beat out 14 others and was named the best green tea when we analyzed the antioxidant content of popular brands.

Fish oil. Touted for its many health benefits, the fats in fish oil—EPA and DHA—activate a group of specific proteins in your cells called Peroxisome proliferator-activated receptors (PPARs). PPARs interact with your genes and can increase the burning of fat for energy as well as improve insulin sensitivity. Researchers from University of South Australia showed that when men combined a supplement of 1.9 grams of EPA and DHA each day with regular aerobic exercise, they lost 4.5 more pounds compared to men who just did regular aerobic exercise during the 12-week study. (That’s one reason why fish oil was named one of our 18 Best Supplements for Men.)

Pistachios. Pistachios fight inflammation—a driving force of weight gain—by reducing the expression of the inflammatory gene IFN-stimulated response element by a whopping 78 percent. Researchers from UCLA showed that snacking on 1.5 ounces of pistachios per day instead of 2 ounces of pretzels helped subjects lose 2 extra pounds over 12 weeks. (Pistachios—which are higher in fat and protein—are also more satiating than pretzels, which could have helped subjects eat less overall.)

Pomegranates. Pomegranates are packed with high levels of a potent class of antioxidants called anthocyanins. Anthocyanins are famous for having beneficial effects on your blood vessels and your heart, and they are now also being show to be fat-cell killers. When exposed to anthocyanins, the growth of premature fat cells to full-blown fat cells is stopped. How? The anthocyanins down-regulate the expression of the pro-obesity and diabetes gene plasminogen activator inhibitor-1.

Olive oil. Subjects in a study ate on different days a high-carbohydrate meal and a meal high in monosaturated fats—including 2 tablespoons of olive oil. The high-carb meal suppressed the genetic sequence that creates adiponectin, a hormone that helps your muscles use sugar. The meal with olive oil, however, had the opposite effect.

Richard Bustillo, a first-generation student of jeet kune do founder Bruce Lee, was inducted into the Black Belt Hall of Fame as the 1989 Co-Instructor of the Year. Devoting much of his life to preserving and propagating the teachings of Bruce Lee, Richard Bustillo was one of the jeet kune do founder’s first followers in Los Angeles and was partly responsible for training Bruce Lee’s children (Brandon Lee and Shannon Lee) in the martial arts.

Richard Bustillo’s beginnings in martial arts trace back to when he was 10 years old and joined a judo club. His martial arts training over the years went on to include boxing, kajukenbo, escrima, Thai boxing, wrestling, jujitsu, silat and tai chi chuan. Despite this wide array of martial arts experience, Richard Bustillo has always been a believer in Bruce Lee’s teachings and jeet kune do techniques. which he evolved into his own version for teaching at his IMB Academy in Torrance, CA.

In this exclusive video, filmed at one of Black Belt’s photography studios, Richard Bustillo teaches jeet kune do techniques based on what he calls “the six gates of jeet kune do.”

JEET KUNE DO TECHNIQUES VIDEO First-Generation Bruce Lee Student Richard Bustillo Shows You JKD Counterattacks

 

Richard Bustillo on Bruce Lee and Versatility

“When I was 24, I met Bruce Lee, and I studied with him at the original Chinatown school,” Richard Bustillo says. “I was one of the original students there. Bruce emphasized the importance of being well-rounded in all ranges, and now at the IMB Academy, we focus on that concept. We like to use weapons in long range, boxing strikes and kicking in middle range, and grappling and trapping up close. You have to know all those ranges to be successful in self-defense.”

Richard Bustillo on Safety When Practicing Jeet Kune Do Techniques

“These six gates can be used as drills or in actual application for street self-defense,” Richard Bustillo says. “Because [these are fast jeet kune do techniques], we try to emphasize not hurting each other [when training]. We always emphasize safety when practicing — touching the body and not the face.”

Richard Bustillo on Bruce Lee’s Approach to Jeet Kune Do Techniques and the Martial Arts Overall

“The most important thing I’ve learned from Bruce Lee is honesty,” Richard Bustillo says. “Every individual should honestly think for himself/herself, accepting only what works for himself/herself that makes good practical sense. The individual is more important than any style or system. Jeet kune do is Bruce Lee’s personal approach to fighting for survival in an uncontrolled situation. His art is founded upon body mechanics, simplicity, effectiveness and adaptability. It is based on his concepts, principles, philosophies and personal training methods.”