What kind of training should you do?

So many different kind of training is available now that I am also confuse what kind of training is right for me. We have yoga, CrossFit, Power lifting, bodybuilding style, Running, Calisthenics, high intensity interval training (hiit)
and some suggest just swinging the kettle bell at home for a workout.

The main thing that I want to touch on is what do you want to achieve out of the workout. Have a open mind to it. For example if you want to build muscle on your upper body, you can’t be only doing only running everyday and none of your upper body muscle is work then no muscle will grow
heechai.com

Different kind of training engage your different muscle group, most of the people actually have a mixture of high weight and low rep for strength mixed together with high rep and moderate weight for your endurance muscle.

For myself I like to mix around different kind of workout to shock my body. To make sure that all kinds of muscle fiber is hit. Keeping an open mind is certainly very important, reading on the Web and saying oh this bodybuilder did this kind of training and he is like this, so his workout surely will be able to get me to his size. But remember we only see that one hour of his workout, thru out the day you don’t know what else he is doing! He may have other secret training that he don’t wish to reveal.

likewise during cutting phase, you can see a lot of people doing depleting workout, super high reps but did you see what they did before the training?

To me there is no right or wrong training, every kind of training has its own strength. If you see results, just keep on doing. Just my take.

I Recently have been doing a 4 sets routine.

first set light weight for 20 reps

2nd set 15 reps

3rd set 10 reps

and end off with super heavy 5 reps

if you are unable to complete the reps, pause for 5 to 10 sec and continue.

i ensure that all my muscle group is hit. Give it a try.

Subway eat fresh? Is Subway really fresh?

I always loved the subway chicken breast foot long. Ordering it without the cookies and drinks thinking that it was the healthiest meal ever that will help get me lean and shredded.  What can go wrong with bread, vegetables (cucumber, tomato, and olive) and chicken breast?
Only until one day, where I got the frozen chicken breast that was taken out fresh from freezer. They had to defrost it in the oven and it looks the same white chicken and everything, until I chew on it. Some of the part wasn’t normal, it was chewy, it feels like I just put some eraser into my mouth. I knew that something was not right. So here is my research for the FRESH SUBWAY.
First of all, SUBWAY EAT FRESH according to SUBWAY is define as the sandwich is made fresh on the spot and that doesn’t mean the ingredient is fresh.
In its defence, Subway says by ‘fresh’ it means that the sandwiches are freshly made in front of customer, not that the ingredients are fresh. It also says that, where possible, it sources meat from the UK. Not that its meat is 100 per cent meat: Subway told me its ham contains pork rear-leg meat, water, salt, stabilisers, dextrose (sugar), lactose, smoke flavouring, preservative and antioxidant. What goes into the flavouring, it did not divulge.
I will only be touching on the chicken breast for this post, but subway is still a fastfood chain stall so we cant really expect much. Here it goes …
CHICKEN BREAST PATTY
Chicken breast with rib meat, water, seasoning (corn syrup solids, vinegar
powder [maltodextrin, modified corn starch and tapioca starch, dried vinegar], brown sugar, salt, dextrose, garlic powder, onion powder, chicken type flavor [hydrolyzed corn gluten, autolyzed yeast extract, thiamine hydrochloride, disodium inosinate and disodium guanylate]), sodium phosphates.
Your chicken breast is not really your chicken. It is a mixture of corn syrup, maltodextrin, corn starch, tapioca all the bad carbohydrates. And some corn gluten and your chicken taste comes from chicken type flavor. All I can say is what did I just ate!?
Anyway it’s a fast food chain, don’t be cheated by the eat fresh and thinking that eating subway is healthy.

Rob Riches on Steroid?

Rob Riches Fail a drug test.

http://www.robrichesfitness.com/did-rob-riches-fail-a-drug-test/

Rob riches on food.


Rob Riches state that he is natural and given us a goal, a dream for us to chase. What if the report is true? Our dream of that ripped physique, working to hard thinking that one day if we really work hard it will be achievable becomes impossible.
Will we start binging and give up on fitness?
But to me what really matter is not if they are on roids or on other stuff, hard work is needed still to achieve that physique. It’s a state of mind that we achieve from fitness that really matters. That moment when you finish the workout everyday, your mind becomes stronger. The positive attitude to believe that you can and you will. Every day waking up and look into the mirror telling yourself you earn that every piece of muscle.
Aesthetic mind builds, aesthetic body.

Review – Vibram Five Fingers – Bikila

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My first barefoot shoe, So far this shoe has been with me for quite some time already and i must say the quality of the shoe is really good.
i ran a 42km with it, quite a number of 10km and 20km as well for about 2 years and i am still using it now.
You may find it hard to put on in the beginning, as your toes are not that flexible yet. After a few times it will get better. I used this for Lifting, running even doing strongman training i am using this!

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Overall I must say this shoe is really durable and easy to bring around any one who is interested to try barefoot running. Please give it a try!
I would really like to review more barefoot shoes in the future!

Body Check after different diet

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From left to right 68kg, 72kg, 70kg, 72kg, 71kg
First photo was taken around last year march. I just started working at NutriFirst and I wanted to get a better body.
2 months later I bulk up to 72kg and subsequently i continued bulking to 74kg by eating like 3000 calories everyday with the help of pass gainers and a lot of food. I don’t really watch my diet but i try to avoid deep fried food, high sugar (canned drinks) or processed food (hotdog, MacDonald)
3rd photo was after the standard chartered marathon in 2012. That time i drop my weight all the way to 68 kg for the run. It was pretty easy for me to lose muscle weight, i stop eating high amount of calories and totally stop lifting weights for one month and I drop about 6kg. After the marathon i started doing my usual bulking but this time, i did not use a mass gainer as i am able get my calories from food alone. 4th photo is around MAY.
The last photo is the most recent one for 2 July 2013. Where i started my intermittent fasting.

Intermittent fasting -Week2- Vascularity

Recently i am really addicted to getting more vascular.

How can you get more veins to show?

  1. high protein low carb diet
  • it will help your body to use more fats as energy instead of using carbs. This is especially helpful is you workout fasted in the morning, working fasted in the morning is said to be able to increase fat burn by 20% more than normal workout timing!
  • shred more fats
    • the main reason why your veins is showing is because your fats is thinning out. you hardly see fat people with veins right.
  • take some Nitric Oxide supplement like arginine product
    • Arginine is a vasodilator. it helps to relax the blood vessel and increase blood flow.
    • http://www.nutrifirst.net/view_products.asp?catid=39&categoryname=NO2-NitricOxide
  • Lift heavy ass weight with proper form
    • if you are lifting heavy with proper form you will be putting the muscle under a more stressful environment in turn tearing more muscle fiber. To recover yourself during workout the body will call more blood to flow to that particular muscle group (the pump). therefore it creates more vascularity.

    3rd week intermittent fasting

    Doing intermittent fasting for 16(fasted)/8(feast) hour or sometimes 18/6 hour. I dont have a fix plan it really depends on how hungry i feel each day.

    i really do feel more vascular now and more definition is coming out. weight did increase by a bit.
    but normally we dont only go by how much weight you increased, it is not that accurate become what we want now is only muscle gain.

    muscle gain and fat lost so weight will be hover around the same. if my prediction is right, after dropping a few more percentage of body fat, we weight should start to rise. Shall see how it goes!

    All the best people.

    Optimum Nutrition Gold Standard Whey

    Gold standards whey – Double rich chocolate flavor 10lbs bag

    This is one of the highest rated brand in the supplement industry.
    First of all taste and mix-ability. I taste more like dark chocolate to me. Not that artificial and not so sweet. Mixes well with just a few shake and it is a light blend very easy to drink.
    Protein content.
    This is a high isolate and low concentrate protein powder. Which is a higher grade compare to most other brands. Percentage of protein per scoop is also above 80%.
    If you are just looking for a post workout shake this may be the right one for you. If you want something better, can go for pure isolate protein like optimum nutrition hydrowhey

    Get yours at NutriFirst

    Should you replace your meals with protein shake/mass gainer

    Should you replace your meal with mass gainer or protein shake? The answer is no, you still need to get your vitamins and minerals from the food that you take in. Protein powder and mass gainer is a supplement it is suppose to be an addition to help with your diet and not to replace it! Same as meal replacement powder it will be good to use it on a 2 day on 1 day off basis and only use it to replace your dinner.

    Review – BPI – Pump HD

    BPI – Pump HD blue ice lemonade. 
    So far the best tasting Pre workout I have taken. 
    Very mixable. Sweet taste follow by a sour after taste. 
    Definitely a very strong Pre workout.
    This one is slightly different from the rest of the BPI Pre Workout as it contains some Leucine some electrolyte something different from rush and 1mr. 

    I tried sipping thru the workout, the focus was great but I think the caffeine content is a little too strong. 
    For those who never try Pre workout before might want to consider using half a scoop. Per serving contains 11g of powder. Overall awesome Pre must try! 

    Bring your container to NutriFirst and ask me for a free serving if you want!

    Gaspari nutrition – myofusion

    Taste 8/10 (very rich and creamy)

    Plus points
    Contain : CLA
    Price : mid range
    Mixture of egg protein and whey isolate. Last up to 6 hours

    Usplabs – yok3d

    Very small pills. Easy to swallow
    A lot of people say they don’t feel any effect on this.
    But for me this is the most potent nitric oxide I ever tried.
    In this formula is arginine nitrate(no3)
    Both of this ingredient relaxes the blood vessels.
    Gives you pump and endurance. Makes you want to keep on pumping.

    Contains no stimulants in it. Good product for people who wants a better pump and more vascularity.

    Rating 9/10

    muscletech – nano vapor

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    Taste 6/10 (taste like medicine) mixes well. ultra fine powder.
    This formula is supposed to increase your pump with the arginine content.
    Improve focus by caffeine
    You are suppose to feel heat up after taking this, thermogenic compound
    For the thermogenic I felt hotter than normal after workout. So I the thermogenic part am effective.
    Normally I workout at night, sometimes I will feel kind of sleepy during workout. This product boost me and keeps me awake and don’t really gives me sleeping problem after training
    For the pump I don’t really feel much of a different.
    Not one of the best but still worth a try.
    Rating: 8/10

    universal – animal pak

    a multi vitamin supplement amino acid,vitamins, digestive support and body detoxing

    a total of 11 pills to swallow.
    the pill are actually pretty huge, if you cannot swallow normal pills do not try this.

    question : is it normal to get yellow piss from animal pak
    yes, its because of the excessive amount of Vitamin B2 (riboflavin)

    is it harmful?

    no, unless you really overdose it too much if not it will just excrete through the unrine.

    Magnum Opus

    taste 9/10 (taste like soda water)
    mixes well, but foamy

    this formula is suppose to increase endurance because of the beta alanine content.

    After trying this for a few workout, the only thing I feel was the beta alanine (tinkering) energy and endurance increments is very minimum or none.

    Looking at some video online all seems great about this product. But this is not a product for me. I won’t recommend getting this.

    potency : 3/10