The Secret to 6-Packs

A simple but effective way to work out your abs...

Lie down in your bed or on a soft mat, put both legs close together, and lift them up 90 degrees. Hold for 10 seconds. Lift down your legs slowly back to the starting position. Before the legs could rest on the floor, life them up again 90 degrees and hold for 10 seconds. Repeat as many times as position. Let the ab muscles do the work.

15 minutes Workout - Hard and Fast

A - Sumo Deadlift

B - Barbell Bench Press

C - Dumbbell Bent-over Row

Warm up A with 60% of the weight for 8 times.
Then do 2 sets of 8 reps with full weight.

Rest for 1 minutes in between sets.

Superset B + C :
Do 8 reps of B & C with full weight without resting in between.
Rest 45 minutes in between supersets.

Genting Trailblazer

*click on the picture to the official website

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Beach Body Ready Workout

Have been doing the following routine for the past one month :

Workout A
Set 1

1) Shoulder press
2) Piston upright row
3) Lateral raise

Set 2
1) Dip
2) Lying triceps extension (Skull crusher)
3) Close-grip overhand pullup
4) Cable bicep curl

Workout B
Set 1
1) Front squat
2) Sit up

Set 2
1) King deadlift
2) Swiss ball jackknife

Set 3
1) 45-degree travelling lunges
2) V-up

How I did it :

- Follow the routine on alternate days by doing Package A on Mon and Package B on Wednesday. Then, do Package A again on Friday.

- Use the heaviest to the lightest weight for 3 sets for 8,10 & 12 reps for each Package.

Men's Health RUN'08

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Setting your own target

I came across an article in the Net and find it very useful. Just to share here.

http://www.fitnesstipsforeveryone.com/setting-fitness-goals/

Setting short term fitness goals
- Lose 10 pounds in 2 months
- Cut out the greasy , fried, fast food
- Improve my appearance so I feel more confident
- Tighten up my body
- Define my muscles

Setting long term fitness goals
- Become healthier for my family and loved ones
- Be able to run 5 miles without feeling like I’m going to die
- Be able to play with my children without getting exhausted
- Lower my blood pressure
- Improve my self confidence
- Get those six pack abs I’ve always wanted
- Be able to go to the beach without feeling insecure about my appearance

Everyone should have such a target to carry them forward for a healthier and better self.

Advanced Beginner 2

After 4 weeks of Advanced Beginner 1, I am starting the Advanced Beginner 2.

1) Leg Press for quadriceps
2) Lying Leg Curl for hamstrings
3) Barbell Bench Press for pectorals and triceps
4) Wide-grip Lat Pulldown for latissimus dorsi, trapezius and biceps
5) Lying Tricep Extension (aka Skull Crusher) for triceps
6) Curl for biceps
7) Triceps Pushdown for triceps
8) Reverse Crunch for abdominals and hip flexors
9) Superman for lower back
*10) Shoulder Press for deltoids, triceps and lower trapezius
*11) Cable Upright Row for trapezius, deltoids and biceps

*Add these exercises if you feel ready and have energy left after completing the other exercises.

All 3 sets, Reps : 12, 10, 8
Progress : Increase weights with each set and every week.
Rest : 2 minutes between sets.