My guide to Training Part I

Please visit my new website for all my updated articles. Thank you!

I get motivated to share my knowledge whenever people appreciate what i do & whenever you guys tell me your progress. With my limited knowledge, i shall talk a bit on training.

You should know by now, there are tons and tons of training methods for all kinds of fitness goal. I shall write about general training. It's for newbies who are interested to engage in resistant training, but have zero idea on what to do.

In part 1, i will cover the following.
1) Training of movement, not "just" muscle.
2) Choice of weight/set/repetition.
3) Some fatal errors.
4) Some other advices

1. Training movement, not "just" muscle.
I believe in training every part of your muscle.
I believe in total body workout.
I believe in trainings that will be useful to everyday life. (Functional training)

Don't believe? Read the following and see if you agree with me.

1) Over training of chest, shoulders and arms. (Many guys)
They hunched.

2) Over training of abdominal muscle. (Many people)
They experience lower back pain.

3) Over training of upper body. (Many guys AGAIN)
Huge body with chicken legs.

Instead of focusing all these "small" muscles, engage in the following 8 movements. You will know that all muscles will be covered by these 8 movements. (2 examples of exercises each)

Upper Body

1. Horizontal Push (Bench press, Chest fly)
2. Horizontal Pull (Seated row, 1 arm DB row)
3. Vertical Push (Military press, shoulder press)
4. Vertical Pull (Pull up, Lats pull down)

Lower Body

Quad Dominant (My favourite - squats)
Hip Dominant (Deadlift)
Knee Dominant Flexion (Reverse leg curl)
Knee Dominant Extension (Lunges)

*Adapted this movement thingy from Peter Rouse


2. Choice of weight/set/repetition.
2.1. Choice of weight
If you are working 10 repetitions, choose a weight which you will be able to perform the exercise with 10 reps with good form. (Maybe last rep or 2 which you will struggle)

On in this case, if you are doing 10 reps of squats.
a) you are able to perform 7 reps only - the weight is too heavy, go lighter.
b) you are able to perform 14 reps - the weight is too light, go heavier.

2.2. Choice of set
For general training, 2-5 sets will be very good enough. In 1 workout session, do about 12-20 sets. That will be very very good already.

2.3 Choice of repetition
For general training, go for 8-12 reps.
For muscular strength training, go for 6-8 reps.
For muscular endurance training, go for 12-15 reps.

Please note that more muscle hypertrophy (growth) occurs at endurance training.

3. Some fatal errors.

I) Doing countless repetitions.
I will not say much about this. You see people doing 30 reps training, look at them yourself. If you think they have a nice body, go ahead and follow them.

II) Doing countless sets.
Same as I

III) Engaging in bodybuilders' trainings.
We are not bodybuilders. I just do these general training, and i think my body is desirable enough. It's the same with all my clients.
If you engage in arnold's press in hope of building big shoulders, go ahead. I can forsee you getting elbow injury 5-8 years down the road. (faster if you are WEAK)


4. Other
See those 8 exercises above? Engage in them in a training session. 2 sets of 15 is a good start for most beginners. You will be doing 16 sets of exercises in a workout.

Think squatting countless times in an hour while you watch TV is good workout? Yeah it's a good workout BUT, high volume training = high muscle hypertrophy. Do not complain when you get "thunderous" thighs.
ps: it's not easy to gain that much of muscles for everyone. but ladies do have more hypertrophy in lower body, just take note of this.

Do not use machines. Use free weight for all exercises. (cable work is considered free weight)

Avoid treadmills etc.


End.
All right, that's the end.

Please visit my new website for all my updated articles. Thank you!

Happy Happy!

Yup. 24th Birthday is a good one.

I just opened it. There's "cash" inside! Ang bao ah. hahha
let me guess.
Worm
A
Mel
PA
Yihui
last person is?
But thanks ah!

Enjoy the company of someone special.

Supper with
Worm
Mel
Yihui
Someone

SMS wishes by
ZHH
Samantha
Lynn
Xue Fang
Yi Xiu
Joanna Seah
Justin Boo
Justin Yam
Shi Yin
Han Loon
Kevin Soh
Denise
Stephanie
A
Charm
Qi Yang
Dennis
Max
Hui Chuan
Xinyi

Friendster by a few more.

It's nice when someone remember you. especially lynn. never meet for months man. Must meet up!

-------------------------------

Got approached by a head trainer. But i never think so much as to join his company or something. Just expanding my network and learn from him. So yeah, hope he will see my message and reply my email.

---------------------------------

& lastly! I paid the deposit for Swift!!! (pearl white)
Got it at a good price with good package. Everything is included. & i mean EVERYTHING.

Solar film
Remote
Reverse Sensor
Leather wrapped seats
Sports rim
So i guess those that i needed are in.

but it will be good if the sports rim is bronze in colour
a spoiler for me
window visors

(except for the fog lamp) Anyway, the fog lamp is only for "look good" purpose. It's illegal to switch it on in singapore anyway.

So you guys will know i what i will add to it. I will keep it stock. Except that i will add window visor, probably a spoiler. that's all. stock condition!

So yeah, will be able to drive to school during the exam period. No worry about taking public transport again!

WOOT!

祝我生日快乐

hey hey you you i could be your boyfriend!

i'm still suffering from (you know what/who)'s hangover. waking up at 6am today from that dream is bad.

today is important, just hope i will still be smiling at 6pm today.
it will determine if i'm taking public transport or drive to school for exam. ha

Happy? Emo?

I must say that i'm blessed. I'm born non-handicapped. My family is complete enough for me to feel the love. Whatever i want in life, somehow, "lucky" things can just happen and everything will go my way.

Received a call from my car agent that i can buy the car at a much cheaper price because it's xxxxxxxxx.. (have to keep hush hush for now)

Dad insisted on a 2nd hand car a few days ago. I talked to him nicely just now. He said "yeah, this price huh? Can consider already."

Planned to go down this sunday to view the car, but alas, it's on a first come first serve basis, so i gotta go down tomorrow to pay the deposit. Just need to discuss this with my dad, so i gotta wake up like early tml? grrrr

Hope he will just say YES!

Every aspects of my life is good. Except for one. All my close friends, or pretty close will know what is it. Bad news will just come bombarding to me. I mean REAL BAD ones.

SIGH.

Nevertheless, i'm still happy. Just get emo at times. Waking up in the middle of night and feel the heart aches isnt really nice anymore.

G

Genting Trip

27/8/07 – 30/8/07

27/8/07

Morning, we will take a coach to Kuala Lumpur and check in hotel. The name of the hotel is either Federal Hotel or Swiss Gardens Hotel, depending on the more expensive or less expensive respectively. The more expensive hotel will of course be the hotel closer to the shopping centers. We will decide which hotel to stay in and it is either 130 or 120 S$. It will be free and Easy after that.

Stay in Kuala Lumpur for the night.

28/8/07

Afternoon at our own time, we will take taxi up to Genting. Prices should be negotiable. After that we will check in to the hotels. The hotel should be First World Hotel. After that it will be free and Easy.

Stay in Genting for the night.

29/8/07

Free and Easy in Genting.

Stay in Genting for the night.

30/8/07

Afternoon about 2 30pm, we will take a coach back to Singapore and will reach home around 8 plus to 9.

By Yuan Qing

Iris

Please visit my new website for all my updated testimonials. Thank you!

Iris
After Before

Iris
After Before

As you can see, i did the opposite of posting Before & After. I posted After (then) Before. Please take note of this.

This is a period of only 15 sessions over 3 months. Oh yes, that average less than a workout a week. She doesn't workout on her own.

Her diet:
She started eating her breakfast on her second month.
Stop all her nonsense snacks.
No other changes.
(Still the old traditional 3 meals, which i discourage)

Result:
Loss of only 1kg. This is because of the gain in muscle and bone mass, while there's fat loss.
Loss in inches at all parts of her body.
Most noticeable is her sharper face now.

My comments:
There is noticeable change to her body composition when she does not have regular workout and her diet is not quite decent. There is still a lot of room for improvement. Keep it up.
Oh yes, she's pretty strong. (still a lot of potential)

Her training can put some guys to shame.

Please visit my new website for all my updated testimonials. Thank you!

OIAP?

OH MAN
I CAN'T WAIT TO GET MY BUTT OVER TO GUILIN IMMEDIATELY.

Look at the weather!

Month		Jan	Feb	Mar	Sep	Oct	Nov	Dec
Temperature (°C)	Average	7.9	9.1	13.2	25.6	20.7	15.1	10.2
	Max	12.0	12.9	16.9	30.9	25.8	20.1	14.7
	Min	5.0	6.5	10.5	22.0	17.1	11.8	7.0
Rainfall (mm)		52.5	87.5	127.5	77.5	87.5	72.5	47.5
Season division		Winter			Autumn		Winter
		26/10-31/3 (157 )			6/9-25/10 (50 Days)		26/10-31/3 (157 Days )

It's cooler than Singapore when i go there early Sep. And the temperature will get lower till i come back!

Check out some of the activities

Serena - don't know why, norah jones says (11:17 AM):
got rafting, ATV and paintball
kev- baby you are amazed by me. (all the time) says (11:18 AM):
did you all get to play all these?
Serena - don't know why, norah jones says (11:20 AM):
yup of cos

Check out this video. May seem boring. But it's just 1 of their many activities!



Check out more of the resort down here.
http://www.guilinadventure.com.cn/english/home.asp

Oh btw, there's 4 students going. There's no shift work. And the 4 students will have the same off day. HOW NICEEEEEEE

please please please.. dont read this

please dont read this if you are sensitive to vulgarity
to read, just highlight this blog entry.


JUST 1 WORD: FUCK


enough said.

i just hate arguing with you dad. people tell you anything, you will believe. you are too stubborn to listen to my suggestion. oh man, please go and reconsider what i said. it's a much better choice. by reconsidering the option, you are losing out!

oh btw, i'm really crazy over her. when people asked, they were all shock by my choice.
Coz i don't give any hint of my "infatuation" at all. heh
"WHY?" they asked

my reply?

nothing.


EDITED: Sorry, my background isnt white. No idea how to censor the word. but well. fuck it.

OMAN

Took pics of my 2 lady clients today. They stretched 15 sessions over a period of 3 months. Though they may lose only 2kg each, but there's a big difference in their appearance. Face sharper, tummy more than 50% loss etc.

Just need to wait for their permission to upload the pic.

Anyway, they did go through good training with me. The weight & form they bench and squat can put some guys to shame. ha.

Their diet is not up to par, just slightly less than decent. One of them only started to have regular breakfast recently.

Oman, some people may think, what's the point of training?
My answer "if you are happy with your appearance, then fine with me. dont go complaining 'oh why am i so fat' etc when you are not even willing to workout"

Kudos to people who want to workout but unfortunately, have no idea how.
Bad luck if you encounter personal trainer who give you bad training.

Yes, i feel that i am a good trainer. But i cannot take people with past injuries though. Not educated enough to train them.

All right. 1 day to go before all my projects are due. I hope i can start working on them soon.

till then.. weekend.

absolutely!

Oh man. They are waiting for me to finish my possibly last semester of school!

Osim body shaper.

A review of this product. It claims to help people to lose fat by just placing the pad on wherever.

My comment? Nil. I better save it to myself in case i get sued by Osim.

I'm not sure if it will shape your body. It will not la! But it can give you a good "massage"

Place it on your body, set highest power. and you will see what happennnnnnnnn...

Buy it when you have too much cash to burn.

i'm feeling

so emoooooooooooooooooooooooooooooooo

Update update!

Went for Jacky Cheung's concert last night! Ok, i'm a swaaaa koo. This is my first time attending a concert. hahah
& it's free!

The tic. Why never decorate one ah?


Driven to indoor stadium in a limo.


Full house!


That's all, no pic from the concert. He sang a lot of his old songs and some of his new ones. Which well, i still prefer his old songs. He did a mini musical of his snow wolf and perhaps love. It will be better if he were to speak chinese for the concert. Damm man, he speaks Cantonese, i dont understand at all la.


New style?


My last manual car wash for vanny. She will be gone from 15th August

What's love?

A man was having a conversation with Buddha in the middle of the night. Buddha was sitting down while the man was standing.

Man: O Buddha, I have a girlfriend of five years, but now I have fallen madly in love with a new lady. I really don't know what to do.

Buddha: Are you sure that the lady you're now madly in love with is the one you love most, and will be the very last woman in your life?

Man: Yes.

Buddha: Then initiate a break up so you can be with the new lady!

Man: But my current girlfriend is gentle, kind, virtuous. If I initiate a break up, wouldn't it be quite cruel and unethical?

Buddha: In marriage and love, it will only be cruel and unethical if there is no love. You're now in love with another lady and no longer your girlfriend, and a break up is the right thing to do.

Man: But my girlfriend loves me very much, she really loves me very much.

Buddha: Then she is fortunate.

Man: I'm going to leave her for another woman, and this should cause her to be in misery. How can she be fortunate?

Buddha: Because she still possesses the love she has for you, whereas you have lost the love you have for her, because you have fallen for someone new. Accurately speaking, it is a blessing to possess and a misfortune to lose possession, therefore the one in misery is you.

Man: But I'm leaving her for another woman, she should be the one who has lost me and thus feel miserable.

Buddha: You're wrong. You're only an entity in her love life. When you, the entity, no longer exists, her true love will continue on to another entity. Because in her love life, she has never lost true love, therefore she is the one who should be blessed and you the one in pain.

Man: She said she would love only me all her life and not a second man.

Buddha: Have you not said something similar before?

Man: I... I... I...

Buddha: Look at the three candles in the urn before you, the one that shines most brightly.

Man: I don't know, they're all equally bright.

Buddha: These three candles can be likened to three women. One of them is the woman you have fallen for. There are so many humans in existence, and there are more than hundreds of thousands of women. You can't even tell which is the brightest or point out which is the woman you love now, yet why are you so sure the one you love now is that woman, and even more so, how can you be so sure she will be the last woman in your life?


Man: I... I... I...

Buddha: Now put one candle close to you, and look closely which of the three candles are the brightest.

Man: Of course it's the one right in front of me.

Buddha: Now put it back to where it was, and then look again and tell me which is the brightest.

Man: I really cannot tell which is the brighest.

Buddha: Actually, the candle you brought before you is like the woman whom you have fallen for. Love stems from the heart. While you love her, you feel that she is the brightest candle. When you put the candle back to where it was, once again you could not tell which was the brightest candle. This type of love is only a kind of greed that blinds you and looks beautiful and perfect on the surface, but in the end it's only an empty dream.

Man: Oh! Now I know. You didn't really want me to leave my girlfriend, you merely wanted to enlighten me.

Buddha: I won't tell you if you've seen through me. Now, go.

Man: Now I really know who I love - she is my girlfriend.

Buddha: Amituofo, amituofo, amituofo. When one is alive, one can hardly avoid love. May all lovers in the world cherish the one beside them, steer clear of greed and illusions and create happiness with their special one.

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To 1 of my reader, have i enlighten you?

Oversea Industrial Attachment Program

Somehow, i cannot reject the school on the spot. I went for the interview this noon.

Somehow, i THINK i did quite well in the interview.

Somehow, i feel going there will be a better advancement to me than staying in Singapore to do part time PT.

Working oversea for 6 months will make me more marketable.

To all my clients: We'll be coming up with a solution together during our next session.

To all my close friends: Treasure the next 2 months. Coz i will miss you all!

To my friends: i know my decision will not affect you!

To my crush: Confession before i go. Definitely!

There's a lot of people who are afraid to take a break from training totally. I'm off training for 7 days, indulge in lousy food. But heck, i gained weight. Around 1kg. (some of them are fat though) Check out the pic.


ok, i'm that little bit narracist. please pardon my poor spelling. that's what make me special isnt it? ha

have i make an impact to your life?

Question first: who nominated me for this Hey Gorgeous?

Oh man, all my friends and clients said i look old in that pic, should have put this instead.

Bruised lips!



Let me clarify, i don't summit that myself. Coz i'm oversea for the whole of last week.

But anyway, i'm glad to make many new friends during the trip. Esp to the people below.

SHOCK Ting: she looks "o.O" all the time. Look zombified. lol. but listen to all her ghost story. seem quite pro. but she's a carrot head for the "Captain game!"

Qi Yang: Wah seh, HUM SUP~ I just want to listen to your presentation!

Purple: Another carrot head for "Captain game!" but well, she's strong. I would really love to spar with you soon!

Xin Yi: Don't need say. Many people mistook her as my gf.

Justin boo: STAND UP STRAIGHT!

Edwin: nice room mate who love to be clean like me. heng i never share with silver dragon or justin, the 2 smelly bastard!


-----------------------------------------------------------------------------

I'm glad to have make some impact to some people's life. (They tell me personally!)
I never know a simple sentence by me can make you stay motivated. That's the thing which keep me going. Progress of clients and friends.

Hope you guys will leave a comment for me.

My guide to Fat loss II

Please visit my new website for all my updated articles. Thank you!

I hope you guys lost some fat after reading
Guide to fat loss I. It's time for the 2nd part now.

Assuming one have a decent diet plan & workout plan, you should experience some fat loss. The rate of fat loss will slow down. (remember body adaptation?)

So now, we will need to plan our workout. Doing the same thing all the time will not work.

After reading up from OPT & CoachJon, and experimenting with my own body, i agree with them that High Intensity Interval Training (HIIT) is a good way to lose more body fat.

HIIT
Do some specific warm up before hand.
Sprint (jog or stride or brisk walk; depending on individual's fitness level) 30 sec
Walk (jog) for 30 sec

This is 1 cycle.

* Repeat for 4-xx cycles.

Cool down.

End of HIIT training. With a 4 cycles HIIT, you will need less than 10 minutes of workout time.

Now to the planning part,
1st week: 4 cycles
2nd week: 5 cycles
.....
8th week: 11 cycles

Fat loss will slow down due to body adaptation, so remember to increase the intensity of training by increasing running speed & increasing the number of cycles.

Remember to do HIIT 2-3 times a week. Doing once a week isn't really helpful.

Diet
With that 6 decent small meals a day, you are still experiencing slowing down of fat loss! what to do?

Start to reduce your calories intake too. Start with around 50-100 calories lesser a day. Have this for a week or so and reduce another 100 calories.

Question: Won't we be hitting below the "safe 1200 calories/day" sooner or later?
Answer: Yes. Depending on weight/BF% etc, stop reducing calories intake further after a certain point. I will try to explain a bit later on.

Plan
We have to plan because of body adaptation!

Diet plan: (for example)
Week 1: 1500 calories
Week 2: 1400 calories
Week 3: 1300 calories
Week 4: 1200 calories
REST!!!! Have your usual diet of around 1500 calories.
After resting for a week or 2, have the calories deficit diet plan slowly again.

***Do note "good calories" v "bad calories"***
1500 good calories is better than 1200 bad calories.

Same with HIIT training,
4 cycles in 1st week.
up to 11 cycles by 8th week.
Rest for a week or 2, repeat the same 8 weeks plan.

It's still the same with muscle building program!
xx reps xx sets for 8 weeks.
rest
yy reps yy sets for 8 weeks.

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That will be all. My guide to fat loss II with poor organization, poor grammer & poor everything. It may look so bad to pro trainers, but please appreciate what i have done here. This part II can explain to many newbies why they are not experiencing fat loss after a certain period of a lifestyle change. They may get fed up & switch back to their poor lifestyle again. I hope this will let you think your next step in achieving your lean body again.

Think about this: Do you want fastest fat loss in shortest possible time and see maybe 3kg of fat loss or do you want to do it slowly & progressively so that you can lose 10kg of fat in the long run? I will certainly choose the latter.

Think about this too: Average age of my clients is 27. They are still "lean" at the age of 18. You took 9 years to accumlate all these fat, how short a period of time do you want to lose the fat? 1 month? (unrealistic) 6 months? (with good diet and workout plan, you can) 1 year? (slow & steady win the race)


***Important***
Please note that the figures above are for illustration purpose only, please find out how many calories is good for you.

I did this article within 1 hour, gotta rush project & sleep early for school tomorrow. So yeah, appreciate.

Do leave comments, i need to know if newbies can understand what i'm trying to convey.

Please visit my new website for all my updated articles. Thank you!

sweet?

guy enters girl's room and wants to take a look at her.
she thought he's peeping at her diary and shout at him

"GET OUT!!!!!!"

He was shocked and left the room, feeling disappointed.

Minutes later
Guy receive a sms from her
"Sorry about just now. There's this new movie. Wanna catch it together?"

xxxxx
xxxx
xxx
xx
x


SWEET!!


Just dreamt about this during my nap just now. :D


Can infatuation turn to love?