books i need to get

Things that Albert Kim knows about

eating Pomegrantes & seaweed help hair grow strong and thicker with added volume and oil moisture increases in the roots of the hair/ scalp

when working out, u should only work out doing ur best for 45min. people who work out for more than that like 3hrs are usually dumbasses, because they dont realize that they're muscles are all worked up and everytime they pump iron, the inside of their muscle tissue is tearing apart more and more. so basically theyre pumping iron for no reason.
right after u work out, dont rest for like 20min or more. or else the chromosomes eat away ur muscle because your body needs fuel. and fuel is protein (meats/eggs).
[after eating a meal, the meal is the protein/fuel for your body to do a daily exercise {work out/lift weights} once your done working out, ASAP u have to put protein in ur body so your muscles can grow]
so as soon as ur done working out, go eat something.

running barefeet can cause increasing stability in balance control. it can also roughen up feet, supplying calous, hardening feet for tough turf

Vitamin B and drinking lots of WATER can decrease pimples/zits rapidly.
eating fatty foods is a false statement.
because the facial tissues have small tiny facial hairs, when dirt spores attaches to the skin, some dirt spores get into the roots of the hair, cloggin underneath and the roots cant reach the surface inabundantly supplied with oil, more and more oil is produced and the skin and hair is all clogging up. therefore a pimple occurs.
the body needs to be able to drink 8 glasses of water a day, enough fluids help the body to circulate the right amount of oil that needs to be produced.
if you eat right, 3 meals a day (including the basic food pyramid), with daily vitamin supplements and drink enough fluids with plenty of rest (8hrs of sleep is a full sleep) and excercise (45min of a workout). then your face will be clean.
also remember to do a daily hygeine (shower, wash hands/face) it also helps.
so it has nothing to do with eating fatty foods or junk like that.

always stretch before u exercise, it can cause injuries if u dont.
a 20min stretch should do. if your going to do back stretches, dont stand up bending down to reach...it will cause an injury in your vertabrae(backbone)[ a disc may eject]
instead you should sit down doing all your stretches.
when doing splits or stretching your groin/ legs out, the proper way to stretch is to have a nice stretched out back instead of a curled bent back.

drinking orange juice helps blood flow/circulate your body to your heart.
u should drink 3 glasses of OJ a day.
drinking MILK does not help ur bones get strong or does not prevent osteoporosis, that statement is false, instead milk increases body fat.
u should only drink 3 glasses of MILK per day.

Flexible Diet: (to have a more flexible body)
Glucosamine Sulfate
Glucosamine is a substance that occurs naturally in the human body. It provides strength, flexibility, and elasticity to cartilage and connective tissue by stimulating the production of glycosaminoglycans, molecules that hold joint tissue together. Glucosamine also decreases inflammation that can lead to the joint destruction of arthritis.
http://altmedicine.about.com/cs/art...Glucosamine.htm
drink water, no fastfood, no soda, avoid fats and excessive sugar. maintain a healthy diet, but more important than your diet, if you miss a day of stretching it puts you back about a week, and if you miss a week of stretching it puts you back about a month. try to stretch 1 hour a day to start.
on a website called www.elasticsteel.com they talk about certain enzymes that aid in flexibility some how, plus lots of other flex talk in their forums.

"Eat natural foods. The only supplement I take is an all natural dehydrated fruit and vegetable formula called Juice Plus. I'm a seafood vegetarian meaning that the only meat I eat is seafood and I eat lots of fruits and vegetables, soy products and whole grains. You probably don't eat enough fruits and vegetables if you are struggling with your flexibility.

Your total overall diet is the key thing to focus on. If you're eating junk food all day long, supplements won't do you much good at all. Most of us are eating more junk than we really need to 'cause it's cheaper and available on every street corner. Every meal you eat should be healthy and loaded with some combination of fruits, vegetables and whole grains. For protein, go with soy products, beans, nuts, and fish. Red meat, poultry and eggs will slow you down. Anyways, this is basically how I eat. I had all kinds of joint problems in my 20's and now in my early 30's my joint problems are gone. I do pretty much all the same type of moves including plenty of power.

If you eat a more natural diet, over time your body will definitely thank you.
It might take a few months, a year, or a few years for the changes to take effect all depending on how poorly you have been feeding yourself. Have patience and give your body time to flush out the garbage and absorb the new good stuff. Your cells knows exactly how to fix themselves and stay super strong if you just feed them good, healthy food.

don't forget to drink plenty of fresh water every day and stay away from anything that has high fructose corn syrup and hydrogenated oils(lots of food has it--even a simple loaf of bread. Read your labels). Like I said, you gotta put yourself into a NATURAL state of mind. America's food industry doesn't really care about your health. You have to look out for yourself. If you want to be the best b-boy you can be, you might as well eat a good diet." -Bboy Forumla
 
"being vegan or vegetarian is best for you. stick to foods that go through little processing and are grown organically without pesticides. it will make you lighter on your feet and you will have more energy. breaking down the proteins and fats from meats is hard on the body and wastes a lot of energy that could be put towards dancing. even if your not vegetarian try not eating meat the day of competitions or jams, substitute with other protein sources such as beans and tofu. meats contain lots of hormones and toxins as well. these become stored in your body and build up over time. toxins can also be attributed to consuming fruit and vegetables that are grown using pesticides as well as other foods that go through heavy processing. regular cleansing can allow your body to free itself of these toxins and excessive build up. you can seriously loose 10 pounds or more by doing a cleanse just from the release of build up from your intestinal tract. cleansing is not simple, you can read about it on the net, just try searching "master cleanse" or "juice cleanse". your first cleanse will involve at least 14 days including preparation before and building up your system after as well as 7 days of fasting in the middle. the process leaves you feeling brand new though and i highly reccomend it. as i said tho its not for everyone." -Bboy RoyRocket

"your body derives the dominant portion of its energy from carbohydrates, followed by fat. if you want more energy, complex carbohydrates are the way to go, whole grains, wheat, etc. plan your meals at regular times, and make sure you're eating breakfast. make sure after a hard session you take in protein as well, to allow your muscles to recover and rebuild.

obviously eating healthy will allow your body to perform at a higher level. if you've never overhauled your diet, try it. you'll be amazed at how much eating healthier can affect your overall living.

but like someone said above, a good mix of foods is the way to go. drink plenty of water, get your vegetables for your vitamins and your fiber, get your complex carbs from grains and the like, and use a variety of protein, from lean sources such as chicken and fish.

chances are, you know whether or not you're eating crap all the time. it's up to you to fix it."-Bboy IllPhillyRock

eating Curry, a food from india is actually very healthy, because inside curry, the spices and peppers and paste has vitamins and minerals called Cucumin. when cucumin is digested inside the body, it helps blood flow quicker and easier, and cucumin helps to eat away diseases like skin disease or the birth of a cold or birth of cancer.

how to lose weight

ok, as far as weight is concerned..... weight means nothing. Look at an obese person and a hardcore body builder. Both can weight 300 lbs, one weight is fat, and the other muscle. So what you should be aiming for is reducing your body fat. To do that, you need a calorie deficit (talked about earlier), which essentially means you use more calories than you take in... its something like 150-300 calorie deficit per day in order to lose 1-2 lbs in a week....

now, everyone says fat is bad. That it isnt natural. This is utter bullshit. Fat is a way to store excess energy from food that isnt used. Prior to fast food and super markets, there wasn't any certainty of finding food. people would store food, but the body would store fat for an emergency like a drought or a hard winter (it goes even further back to when people where nomadic and hunted and you never knew when you would kill something). Regardless of what you weigh you have the same amount of fat cells. You're born with them, and they don't grow back (liposuction rips out the fat cells)...

now that we know what fat is, you can start to reduce your fat. Dieting to reduce fat doesnt work, because it requires you to reduce your intake below what your body needs to function in order to burn fat (one reason why lots of diets fail). Excercise. The key is in muscle. The more muscle, the more calories it takes to move. Thus, raising the daily minimum claories you need. The second thing is cardio. In order for fat to be turned back into energy, it needs to be exposed to certain temperatures and BLOOD! Running strengthens your heart so it can reach certain areas fat collects... called stubborn fat areas, such as the ass and stomach. Since there's less blod flow and heat in these areas, its harder to reduce the fat there.

hope that bit of information helps. My advice, do your research, ask a nutritionist if you can and stay away from fad diets. Drinking a glass or two of water with dinner fills up your stomach so you eat less Ice water burns more calories when you digest it because it lowers your core temperature.... ack... too much to say in the 20 minutes before i leave in the morning...... but yea, final thought: odds are, you're gonna gain some weight before you lose it (the other reason why diets fail)

It's all about the calories
Let's get down to the basics. A calorie is not your energy, but simply a unit of energy. Food contains energy that can either be burned or stored, and that energy is measured in calories. If there are no calories in what we eat, we will not get any energy. We also burn energy just by being alive, walking, sleeping, sitting, working out etc. The more intense and energy consuming the activity is, the more we burn. The energy we store is the energy that is not burned. That means if we take in more energy than we burn we gain weight.

How to lose weight by knowing your balanced calorie intake
Basically, if you want to lose weight, calculating your balanced calorie intake is essential. This means, how many calories you need in a day in order to stay at a steady weight - no gain and no loss.
There is no easy way to do this. There are maybe various different sites that claim to be able to compute it just by getting your weight and other info, but this method is not very accurate. Every person has a different metabolism, daily activity level, eating habits, etc. Instead, you should note how many calories you eat, for a period of time. You can get fairly accurate results after 3-4 days, but if you want a more precise number, do it for about 2 weeks. This involves recording everything you eat. Check the nutritional values per 100 gr. on all your foods, weight the amount of food you actually consume and calculate how many calories you eat. Finding that balance value is necessary for an optimal weight loss.

Let's say your balance intake is 2000 calories. This is the daily amount where you neither gain or lose weight. If you want to lose some weight, it's obvious that the amount of calories needs to be reduced. But it's a very bad idea to just reduce it drastically. If you do this, your body will figure out something is wrong. It will think that there is a shortage of food and it will enter "save-mode". This means that it will slowly burn from your reserves which includes your muscle. Yes you body will transform your muscles into energy. We want to avoid that. Specialists say that you should only cut down with 300-500 calories on your daily intake. If you're in a constant (but reasonable) energy deficit you body will start burning your body fat to make up for the energy shortage. And this is exactly what we want to achieve.

A good idea is to get your body fat percentage (BF%) measured. Do not use those crappy electronic scales you can buy in the stores, that claim they can measure your body fat. They can not do this very accurately. Instead you need to get this done with a special tong or a smiliar device. Go to your local fitness center and ask to get it done. Usually it's pretty cheap and you can get your accurate weight, height, BF% and other useful stats.

The average man has 15 to 17% body fat, while the average woman is between 18 and 22%. Typical scores for elite athletes are 6% to 12% for men and 12% to 20% for women.

(More on bodyfat measuring here http://www.brianmac.demon.co.uk/fatcent.htm)

So if your body fat is 22% and your weight is 72, and you want to reduce it to, let's say 15% you will need to let go 7% body fat.

22% of 72 kg = 30,5 kg of fat on your body.

you want to reduce it by 7%. That's roughly 10 kg you need to get rid of.

If we can only drop our daily calorie intake by 500, let's see how much weight we can lose in 1 week without losing our muscle.

1 kg fat ~ 7000 calories.

500 calories * 7 days = 3500 calories a week

This means that it's adviced that you don't lose more than 0.5 kg a week in order to preserve your (hard earned) muscle.

the 500 calories that you have to cut in a day doesn't necessarily have to mean starving yourself. The 250 of them can be reduced food consumation and the other 250 can be from cardio training (running, walking, rowing, cycling, etc).

However, you need to keep in mind that different food products have different calorie values. White bread, pasta, bleached rice, candy, sauce, fast food and similar stuff contains a lot of calories, while more natural products (eggs, fish, veggies, fruit, lean meat, brown rice, coarse bread) has a lower calories value in general (with exceptions of course). Next time you do purchases (or your mom/dad does it) ask them to buy stuff with lower calories. Read the Nutrition info on the back of the products.

Summary
- Calculate your calorie balance intake
- Reduce your daily calorie intake by 300-500
- Let your diet reduce 50% and let exercise (cardio) do the other 50% of your calorie deficit
- get your body fat measured to get more tangible goals and results
- Don't lose more than 0.5 kg a week - or else you'll lose muscle instead
- Eat more meals (preferably 5-6) a day to keep your metabolism at a high level at all times
- Tuna fish is just rich on protein which helps you build muscle (among other things). It does not directly make you lose weight, lol!
- Don't count to much on what the scale says. Use the mirror - it never lies

Good luck losing weight!

copied + pasted from www.xanga.com/footworknomicon




Toprock.

Footwork is not easy.

The six step is one of the hardest moves to learn, a devoted bboy might eventually realize. It's a basic move, indeed, but a scarcely mastered one. What's usually obtained by many mediocre dancers is the six steps in their consecutive order, but what's lacking is the finesse, flow, execution, speed, emotion; the components of style that take years to perfect.

An old friend of mine who moved to an east coast state talked to me about his battling experience there. He is a heavily power/blow up oriented bboy and talks of being beaten at jams by footwork-oriented bboys who aren't great at footwork, but use it as a way to "win by favored style" and as an excuse to not practice any power. It seems this is the mentality of a lot of breakers who take advantage of the common opinion that style is better than power, and look down on those who take the effort to practice powermoves. The problem with these style-heads is that many of them are lacking what I'd say... a fairly critical component: style. I know a few hardcore power-movers who criticise footworkers because they claim it's too easy. This is true, for those who take the easy way out. Doing a mediocre sixstep to cici's and shuffles is indeed easy, and a lot of breakers call it style. It's true that foundation is what defines bboying, but anything obtained with little effort will always and only define wackness.

Footwork is hard. Real footwork, that is. Originality is hard to get. A simple six step can clearly define the level difference between two bboys based on its form, execution, and as Bruce Lee put it, "emotional content." Dull, lifeless footwork is no worse than doing windmills repeatedly. It's not the genre of style that's supposed to win the battles, it's the amount of effort put into developing those skills that determines the better bboy.

Practical Foundation

Some define foundation as the most basic beginning moves, some define it as building blocks of bboying. I personally see it as the defining content of the dance itself. Bboying heavily borrows movements from other artforms. Flares were originally a skill in gymnastics, while other moves such as windmills originally developed from martial arts and such. However, foundations moves such as six step, three step, etc. are unique to bboying alone. One can also argue that the original bboys before downrock was developed also used their rocking as a form of unique distinction, and some consider even basic powermoves to be part of foundation also... Anyways, this paragraph is only remotely related to the purpose of this entry which is to describe some practical uses of foundation footwork, also known as text. (And almost entirely not related to this picture of Lil John (Havikoro) with me, I think, staring somewhere in the back.)

Common footwork moves categorized under 'foundation' include: the obvious ones: six step (or cc long footwork), cici's, coffee grinders, shuffles, and a truckload of "often-mentioned-but-you- wonder-if-the-mentioner-actually-knows-what-the-hell-they-are-moves": four step, three step, two step, seven step, twelve step/running shuffle, russians, kneerocking, criss cross, back rocking, etc. It takes quite a lot of practice and skill to master the actual steps of each skill and formulate a text with it all, flowing and hitting the beat. These moves were not developed without purpose, fortunately, and creating a flow and easily hitting beats are precisely what foundation moves are designed to do.

On doing footwork:

Ok, there are two ways to go about doing footwork...

First method:
Studying the designs of step patterns and body positions of six step and three step and such gives greater understanding of what kind of movements creates a good flow. A lot of what I say I realize sounds like common sense and physics, but things like that aren't so easily noticed when learning for the first time. For example, the idea of keeping the body in compass-like rotation at all times, when the lower body is pointing one direction, the upper body should point in the opposite to achieve maximum efficiency for circular movement. This obsevation then leads to the idea of the quick hand placement and weight shift required in footwork that many beginners often forget in their preoccupation with leg movement. I made these observations while practicing a six step repeatedly, tinkering with my form to see how I can make it as clean/fast/smooth as possible. It's very important to pay attention to every step when practicing, mastering it until it becomes second nature.

Second method:
Just fucking do the move. (However there's a higher risk you'll end up looking like shit)

Beat-hitting:

It surprised me at first how many foundation moves are designed just to hit the beat. Just look at cicis. Shuffles are a little harder to master but efficient as well. Foundation, when mastered, can provide infinite opportunities to hit a beat in the middle of text. Direction switches, going from footwork to a toprock step, accentuating a particular step...etc. are all ways to match the music. Even so, simply hitting the beat isn't enough if it's done sloppily, one needs to be able to hit it seemingly out of a flow and going back into the flow smoothly... and know the drums, horns, vocals, guitar, and bassline of every popular break like the back of their hand, and pull a crazy funky tech combo during a drum riff and end it with a sick pose. Ok, so it's pretty hard. Nobody said it would be easy. Some personal favorite bboys foundation-wise include Ken Swift, Alien Ness, Machine, Crazy Legs, Lil John, and many other famous icons of bboying.

Footwork Form.

strategies

what are your strategies or battle tactics u have thought of or planned out?

we all have strategies, we dont expose them all. but for the culture some of the newcomer bboys need to feed off to learn to grow, gain some new strategies and grow from them.

what are ur secrets that u keep, not asking u to drop them all, just drop some.




i'll start with some.

it may sound cruel, but i learn alot from this. i use my friends so i can build myself up stealthly.

i dance with newcomer bboys and poppers, or dancers i havent heard of around the area, i notice alot of them dont realize that bboying is a dance, to them its just a gymnastic trick show. but i still dance with them, so i can analyze my future opponents in the scene, to test how they act, re-act, think, move, etc.
when dancing with friends, i never practice or expose my techs i've thought of, i only practice foundation, tops, footwork and transitions. because i kno alot of newcomers like to bite moves, so i never show my stuff, only when im in a tournament or a raw cypher battle/deal.

i always go to a cypher and scope it out.. to analyze all my victims/opponents. i look out for well-rounded bboys. but the most i look for is unique style heads (abstract/hybrid style), which is hard to find around the area. if there are ones, then i will call u out.

i make a bboy journal to write/jot/draw out my newskoo techs and sets, because i have alot, and i cant remember them all. most of the time i think of 2 - 4 techs in one day, try them out, then brainstorm 2 new sets, try them out, draw them out, and then call it a day...then visit my journal 3 weeks later...to study them again.

when battling, i try to make my sets short but deadly right in ur face impact and on point. i make them short to conserve energy that i might need during the later rounds, i make them on point /deadly cause its short, but right to the point.

i love to toprock. toprocking is my favorite move, its easy and u dont have to waste alot of energy and just dancing to the beat is fun.
after watching YNOT of RSC, i wanna be doper than him one day.

i also dance practice with some of the known heads around the area like labratz, lionz of zion, arrive to defie to see how they practice.i feed off from all of them.
everyone who dances is pretty much like my blood source, and im a vampire that needs to keep on feeding to survive.

i find that people can practice everyday, its actually good for you. because i used to get sore all the time from practicing everyday, but i did wrong methods, i never hydrated myself or eat proteins right after, or stretch. im sure if people do those 3 things, they can practice as long as they can.

sometimes i get nervous when a tournament battle is coming up, but when i get nervous, i try to calm myself, like smoking a cigarette, eating, stretching, and warmin-up...i throwdown in alot of cyphers before the battle comes up, that helps me gain confidence. and also getting to kno other dancers.

i try to be underground as possible, like dancing in my basement alone, with the mirror in front of me.. i try not to take footage of me, because it makes me self-conscious concieted and stuff. even if i truly wanted to see what my moves look like, but i cant because i dont have access to one. so i just keep practicing and practicing until i assume that its getting better, my reflection tells me insight.
i think its better if u keep practicing without taking footage of yourself, or take footage of yourself once every 3 months to see how quickly u progressed. i dont recommend u take footage of yourself everyday, it will make u think too much.

i like to practice by myself alot and dancing to alot of IDM to make me think. idm is like fuel to my thinking cap for moves. i would practice by myself like 4times a week, and then on weekends i would go have practice sessions with my crew. sometimes crew sessions are good too, they feed u, and teach u stuff.