Tone up Routine

The majority of the world populations look into cutting down on the size 1st. As most enjoy a great meal with a God’s portion if not the Incredible Hulk or Dragonball’s Goku. I won’t say all came to the realization of the sinister behind a big waist line on their health but more and more people are aware of its harm and are searching for the solution. Governments are organizing free activities to promote a healthier living. It’s never too late. YES! I would like to emphasis on that because most people gave up due to age, or a doc’s diagnose or even blame it on inherited disease. For the latter it’s impossible to cure but you can make your life a better life by not making it worst. Doc’s diagnose is not final. Although it’s there you can actually improve it by eating better and live a healthier lifestyle. Age? HA! That’s just Bull. There are so many 70’s Grandfather with great physiques on Google. Search it or click my link. It’s a choice not a luxury.

Hence the topic today and the reason why I choose to talk about it 1st. I find it easier to shed down once you master food. I’ve been bodybuilding for many years but I’ve reach a plateau not at the desired result unfortunately. I kept pumping and cardioing to no avail. The unfortunate occurred. I’ve met a girl who stops me from gym and I even injured my legs which cause me to limp for 2 years. So there goes 8 years being unhealthy. Eventually 2008 I picked myself up and started to study on food and how it can change our lives. One of the 1st few books I came across was “Eat more, Weight Less by Dr. Dean Ornish” Most would interpret in disbelieve how can someone eat more and still weight less? This Eat More simply means more frequency and less portion. By bringing your metabolism up constantly with food through digestion you are forcing your body to work hard to burn off those unwanted excessive fats without moving a muscle. But this is not the absolute solution. Of course, you must exercise too. Not just to tone up but to maintain a cardiovascular health. So what is the frequency like? It all dependings your body type. High Body Fat% & Low Muscles% probably can try every 3 – 3 1/2 hours. Mid Body Fat% & Muscles% can try every 2 1/2 – 3 hours. High Muscles% & Low Body Fat% can go every 2 hours. So that’s done on dieting and how to keep the body as a fat furnace 24-7.

So most are more interested in the workout routine. Can tell from those who walks up to me and ask. When I tell them it’s all about the food, they paused and then asked me so what about the workout? lol. Anyways. My tone up routine? Well, I mostly work from light 1st to get the muscles going and slowly increase to medium weight over time as my muscles get stronger. Maintaining very high repetition with short rest stops. I started out with supersets and slowly moved on to giant sets and ended up with a circuit routine.

Initially I tried cardio but I find it rather tiring and boring and well, it doesn’t burn as much fats as I’ve expected. And on the down side if I don’t watch my diet on cardio days I ended up burning more muscles than fats. And my high intensity routine works as a weighted cardio regiment so adding more stationary cardio is pointless and over doing. So I just focus on low weight, hight intensity routine to get really toned.

Disclaimer: This program works for me but it doesn’t mean it works for everyone. Know your body and how it reacts to different diet and workout to gain successful results.

The Physics of DUMBbells

My Favourite machine – the Cable Machine

You can lift it however you want. Drop it however you want. Press it, raise it, row it… you call it and yet, it’s just dumbbell. Or the cable machine and even the barbell and the smith-machine. Yet it’s just movements right? So are you working out or just moving about in the gym? Are you burning those fats or just wriggling it around? Don’t just go to the gym for the sake of the thought of hitting the gym. Don’t just swing and lift heavy for the sake of working out HARDCORE!

So How? I just love this question. It’s as simple as knowing what your goal is and how to perform the correct form. Don’t rush but FEEL the muscles working. And most of all, YES People there is NO SUCH THING AS THE BEST EXERCISE for Abs, Biceps, Triceps… or any muscle group. It takes a good routine and program to get it work.

You’ve got to understand that muscles are not just 1 chunk of meat. It’s made out of many fibers stitched together to form either a pectoral, a tricep, etc. You know where I’m going. Google search muscles and you will find out it’s a very complex blueprint. So by doing just Barbel Curl alone won’t get the biceps to grow or even a triceps extension will make your tricep ripped. Different exercise works different part of the certain category of muscle. Different width and grip would determine which minor muscle you are working on in that particular targeted muscle.

So don’t waste time, effort and energy going to the gym to move but know what you are doing, know your exercise and work them muscles properly and correctly. Equipments are dead, YOU ARE NOT! so be creative but keep safety in mind and logic too. Feel every rep making sure it’s quality and not quantity. You can have 1000 reps a day but if it’s just reps, hey, i can spell too. MAKE sure QUALITY is the priority and you’ll slice half the time needed to achieve your goal.

Hit it HARD! Hit it RIGHT!

Technogym dumbbell rack