Supplement & Nature Food

(All information from my study review and understanding, welcome you to comment and ask further question, it is good that to criticize my review, so that we know more better)

Am I need the supplement?

How to consider that I need the supplement to my body build up?

What kind of supplement that I need to take?

Supplement is the additional food that supply our body the nutrient. It is a processing product to mix all the ingredient to particular sufficient mechanism of our body need. Those nutrient actually can get from nature food. But, here have few questions;

Shall you know which of food can get those nutrients that you want to?

How much you need to take?

Easy for you to get the nature food from your closer market?

So, think this way, that's why the supplement will cost you quite amount of money. It is because that is instant for you.

Lot people worry that supplement have the side effect to our body. It is correct?

Now we only know that you will have side effect when you taking the drug, it is definitely!

For supplement, if you overdose, then it will become problem. Overdose make your physical change is not so serious, but if hurt your inner organ, you will suffering from health problem next or future!

Normally supplement have a guide on the label there, or else you may get the guide from nutritionist or doctor.

In addition, your personal trainer will just prescribe the nutrient to your body, no furthermore.

So, when you want to build up, tone up, muscle gain, maintaining, reduce weight/ fat, what supplement that you suppose to take?

When you step into supplement store, what you suppose to ask?

In the market, we have several brand, choose the trusted brand!

The function/option of supplement quite a lot, depend that brand too.

So, for common one, you may ask for weight gainer, whey protein, fat burner, etc.

Or else you may ask for energy booster, performance, strength, endurance, fast in recovery, etc.

How long I need to depend on supplement?

How about the nature food?

Will you able to invest your money all the time for supplement?

Decide yourself, for your money, sure supplement will cost you a lot.

For my opinion, if you can get your body and maintain it using nature food, why not?!!

Anyway, based on what I saw, it is consider your genetic, body mechanism, how fast you want to achieve, passion on workout, etc.

There is a way, when you get your body and that time you still using supplement to maintain your body, you may try to replace bit by bit with nature food.

So, make sure that you able to know:-

What kind of nature food I need to take for my body/ muscle?

How to control and maintain my body, based on my expectation to my body, performance, functional, etc? time to time? (let's say you want to go for competition for particular sport, it need performance, but when during summer, you want to have nice body shape)

Hmm... I guess that is what I want to share for today! ^^

Workout Plan I: Strength Training I

Sometime have no idea to plan for your workout routine and muscle focusing??

Ask yourself how many day per week that you come to gym or spend time to do workout?!!

1st thing is that where are you want to do workout?

Lot of people have misunderstanding that workout must do at gym or fitness center!! It is negative >.<

If you have no time and money to come to fitness center!! your choice is... private gym?? Home?? Garden?? So, that means that everywhere can do workout... ^^ no reason and excuse k XD

If you can buy a pair of adjustable dumbbell will be better too ^^ 2 DBs, lot of workout can perform at home and everywhere!! Bring along to the place for workout!!

Now my topic is regarding workout in gym or fitness center ^^

How you plan for dairy workout and muscle focusing??

So, If you come 6 days per week, this is suitable for you

Chest + Abs -> Back + Triceps -> Abs + Leg -> Shoulder + Arms -> Chest + Biceps -> Back + Leg -> Rest

9-12 exercise, 3-5sets, 8-15reps, rest 30-60secs between set/exercise

Cardio exercise at morning, 1 hour is just nice ^^

That is only the idea for you, how you feel?? Can you make it?? Or disagree??

Another option for you is that if you can workout for 2-4 hours (not suggested), separate workout session, or more to compound workout (suggested)!!

How about 5 days per week??

Chest + Abs -> Back + Arms -> Shoulder + Leg -> Rest -> Chest + Abs -> Back + Leg -> Rest

Sometime you can just choose and focusing one part of muscle per day, but add abs and exercise in dairy routine!! It will just nice ^^ Abs and leg make it alternate day XD

How about 4 days per week??

It is suggested more to compound exercise because save time, train more muscle group, involve more joint movement and body muscle balance!! But, it will only use up lot of your energy, it mean that you need to have good energy level for that ^^

Chest + Triceps + Abs -> Back + Biceps + Leg -> Rest -> Chest + Shoulder + Abs -> Back + Arms -> Rest -> Rest

So, how about those people only can come for 3 days per week??

What you can do should more to total body workout!!

Muscle recovery 48 hours!!

However, what I can say is that the result will be less than those workout 4-6 days per week!!

Let's re-schedule your timetable, invest time to your body, fitness and health!!

Those people workout 1-2 days per week, those just focus to strength not other fitness component, focus to stamina but not for other, etc >.<

What I can advice is that, come on!! experience more in fitness, invest for your health and fitness goal ^^

Kian's Training Drill

I know that lot people nowadays use TRX and ViPR into their fitness exercise.

However, I can't use it, because that is for those certified trainer using it.

Anyway, my next action is learn something from those fitness equipment's exercise, then convert and modified them to become my training method/ technique.

Moreover, I need to make sure my training method/ technique is safe and nice to see and acceptable.

For example,

TRX Deep Row = Deep Row with Cable Cross Machine

TRX Atomic Push Up = Jacknife + Push Up on Swissball

Next, I need learn more, see and read more about workout.

Remember their name and practice it before apply to my client.

Especially for personalize program such as women and obese.

I always like to use free weight, swissball, cable, step board and bosu ball into my training program.

For the muscle part, I'm good in core and abs.

Is it the time to do some changes?

Or else I need to change my training method, for example supersets, circuit training, etc.

Change location will be the good idea.

My client still all younger and male only, actually I know also the training for women, old adult and special population, but failed to get those client.

In order to let my client to see the result, I will always passion and focus to the training, let they feel, understand and clear what are they doing during training. Importantly is that they feel enjoyable and that is the quality training.

Ling Neng Ho (016-628 2173)

Personal Trainer

Fitness First Menara Axis

长高点

长得高，好处多，
但长得矮，并不是一无是处。

上了课，就了解的来分享。
什么时候是成长巅峰期，中断期，衰退期？
和骨头有什么关系？该吃什么，喝什么，有无作用？

年少时，是成长巅峰时刻，
能摄入多少钙质就多少，过多该得避免。
将骨质量飙到最高点，人就会这时候长高的呗。
一天三杯牛奶，如果你不易泻肚子，那就好了。

到了二十出头，是骨质量最高点，增长的变化暖慢或停止。
骨头是有动力的器官，不断有变化。
变化在于生长与流失。
年少时，生长率偏高于流失率。
到了二至四十，生长与流失率就会相等值，
骨质量是为最高等值，生长与流失比率尚未影响骨质量。

再提一次，长高机会只有在少年时期，
之后再灌入再多的钙质，是没有用的，
它不会再激发生长率，
但会使你的头变大，那是医生/老师说的，应该不是玩笑喔。
(要灌入的钙质量，听医生指示就为正确。)

大概四十岁，生长与流失率开始逆变了。
我不说你也该知道了吧。
骨质量开始下滑五至十五度。
下来的岁数下滑二十五至三十五度。
骨质量低了，人老之外，
人矮了，骨头脆弱了，病症缠身。

后悔的是，
为什么不把骨质量等值飙到最高，
这样，就算下滑也不苦了后半生。
那你说呢？

附加: 天天跑步有氧运动对骨质量好不好呢？
不可行，
运动导致抑制骨头生长，
长期就不好了，流失不断。
所以，隔天作息复原很重要。

当骨质量低了，骨头就很脆弱，染上骨骼疏松症的风险就高了。
我们问: 为了避免骨骼疏松症，灌取钙质产品有无用处？
为不影响产品市场，除了有人体研究发现，不然医生就不公开说话，
目前只有一些手术能挽救的救，能暖慢则慢...

对女性有个警告。
通常五十至六十，女性开始停经了。
雌性激素在更年期减少了，
因为它能控制骨头流失量，
如此一来，骨质量就会忽然落滑大概四十五度，
导致骨骼疏松症的风险偏高。
脊椎，腕关节，臀部都是骨骼疏松重部位。

在运动界里，为了控制体重，饮食的年少女生，
导致经期不正常，停经现象发生。
是故意不故意就不谈了。
总之，这也是一个骨骼疏松的缘故。

从基因，母亲怀胎，出生，年幼，年少， 少年期，成年期，更年期，年老时，
你知道多少？
饮食，运动，学习...
怎样才是最经济化？最生效的？最明确可行？
这都是知识，
不是死的，是有动力的，不断更新与发现，我们也得知道。