Routine

Many of us wonder if there is some sort of sequence/order that we need to follow in order to maximize our workouts. So as another reader decided to ask me this today, I’ve decided to write this post to hopefully shed more light on this concern. [click to continue...]

If you’ve been:

1. Trying hard, but haven’t seen the progress you desire…
2. Training hard, but no results…
3. Unsure of your eating habits…
4. Having trouble gaining weight…
5. Curious about your fitness levels…
6. Wanting to get a personalised workout routine tailored for you…
7. Always wanting to get the help of a Personal Trainer, but could never afford the full package…

… then the GET FIT - Muscle Up Workshop is for you.

Get FIT - Muscle Up is a personalised, professional workshop aimed at those with exercise experience, and who wish to pack on some muscle/bodyweight. It is open for both men and women.

Having personally spoken to Jerrican Tan, the workshop coordinator, I personally think that this is a fantastic way to learn how to fine-tune and ‘fix’ your bodybuilding routine for maximum progress, and there is no better person who could help you .

Jerrican is not only an American Council on Exercise® (ACE) Certified Personal Trainer, but he is also a Lifestyle & Weight Management Consultant (probably the only one in the country, also ACE certified). He is my friend, mentor, former competitive bodybuilder, and a trainer of trainers. More on him HERE in an interview by the New Straits Times.

To add on, and so that you understand the value of this workshop, the typical cost of an ACE personal trainer here in Malaysia is nothing less than RM180 per session(hour). So, RM300 for 6 hours of his time is definitely worth the investment. You will learn everything you need to know to equip you to reach your goals, and you will also walk away with a workout routine personalised for you.

Every participant also gets their FitnessAge measured - which shows you where you are in the following areas:

1. Body composition - Body fat percentage, Weight, and Body Measurements
2. Cardio - Resting Pulse and Recovery Pulse
3. Flexibility
4. Strength

Read my review on FitnessAge HERE.

What makes this workshop different?
Being an ACE certified personal trainer, you can be sure that the workshop will cover what is proven, endorsed, and considered safe AND effective by The American Council on Exercise®. No unorthodox and dangerous tips that you can’t or shouldn’t follow. This is the real thing.

Workshop Schedule:
March 22nd & 23rd (Sat - Sun) - 10am to 1pm
Total duration: 6 hours (3 hours per session)
Registration: RM300
Venue:
Fitness Innovations (M) Sdn. Bhd.
No.2-8, 2nd Floor, D19 Business Centre,
Jalan PJU 8/3, Bandar Damansara Perdana,
47820 Petaling Jaya, Selangor, Malaysia
Tel: +603-77260030, Fax: +603-77260032
http://www.fitthai.com

Seats are REALLY LIMITED because the size of the group is limited to a maximum of 5 persons to ensure individual attention to each participant - so do call Fitness Innovations at the number above to confirm your seat.

There is a workshop scheduled every month, and they are all limited to a maximum of 5 participants.

About ACE
The American Council on Exercise® is a nonprofit organization committed to enriching quality of life through safe and effective exercise and physical activity. As America’s Authority on Fitness, ACE protects all segments of society against ineffective fitness products, programs and trends through its ongoing public education, outreach and research. ACE further protects the public by setting certification and continuing education standards for fitness professionals.

A couple of weeks ago, a friend of mine introduced me to a piece of software called FitnessBliss Bells, and wanted me to review it and share my opinion.

FitnessBliss Bells is part of the FitnessBliss suite of software - FitnessBliss (for fitness enthusiasts), FitnessBliss Pro (for Personal Trainers), FitnessBliss Bow (for Bowflex users), FitnessBliss Cross (for CrossBow users) and FitnessBliss Bells (dumbbell exercises). [click to continue...]

In this post, Dave C, one of my readers, relates his experience with kettlebell training and his attempts to try out the 300 workout routine - recently made popular by the movie 300.

I’ve been working out, cycling, circuits, running etc. for years. The gym I go to is small and owned by a friend so over the last couple of years I’ve convinced him to get a kettlebell, some high & low rings as additional equipment.

Last week on Friday, the workout was the 300 workout for those that felt up to it. I tried it but focused on finishing rather then on time. I took 44 minutes & I was wiped. Today, after a weekend off, I hit it again but this time I worked on speed. I managed to complete it in 27 minutes. The last 25 pullups were murder. I’m 46, male, and I eat pretty good. I usually get 1g of protein per lb, I’m 6′3″ and weigh 195lbs. I’m not saying this workout was easy, far from it, but it’s doable. The 20 minutes is not something I’ll ever get down to though. My time today was probably as good as I’ll get… I didn’t see much time I could have cut off. Maybe if I get better at pullups I can improve.

As far as preparing for this workout, I added components of the 300 into my regular workouts for the past year. So I’d do floor wipers (the hardest part of the 300 IMO) or kettlebell presses in sets of 25 so when I tried the 300 I’d be familiar with them and my body would be able to handle the stress.

In the end the cardio stress was greater then the muscle stress. It’s hard to move from exercise to exercise without taking a long break, as each exercise forces you to work to exhaustion 2-3x.

Publicity photo from movie ‘300′
(Credit: Warner Bros.)

Be sure to read my post: The 300 Movie Workout - What We All Overlooked for more insight and my thoughts on the challenging 300 Workout Routine.

DM says:

As you can see from Dave’s experience… the 300 Routine, or components of the routine can be fit into your existing workout routine for that extra bump in intensity and perhaps even breathe a refreshing change into a stale routine. Just because we can’t perform the entire routine, does not mean that we don’t even try!

Anyone else out there having fun with their kettlebells?