Top Ten Exercise Myths

  1. Your cardio machine is counting the calories you’re burning.
  2. Heart rate monitors will let you know how hard you’re working.
  3. Your weight is the end all, be all.
  4. Low intensity exercise burns more fat.
  5. Chug a protein shake after workout.
  6. You can spot reduce for tight abs or toned arms.
  7. You can eat whatever you want as long as you work out.
  8. Cardio is the only way to lose weight.
  9. You have to do cardio in the morning on an empty stomach in order to burn fat.
  10. Drinking ice cold water burns fat.

You may have made the decision to join the Standard Chartered Marathon in Singapore at the end of the year. Great! It’s now time to start planning your training regime. You will need a running schedule, recovery days and nutrition plan in place. Though more marathon preparation include purely cardio workouts,  don’t forget to include some weight training.

Running long distance is hard on the body. Alongside with losing layers of fats, many people tend to begin losing good lean muscles tissues during their marathon training. By incorporating this weights /  fitness bands training into your regime, it will help you stay strong throughout your training and more easily transition to your post-marathon workouts! Do not feel weaker at the end of the race than when you first started!

Try and schedule these workouts twice a week (one Part A and one Part B) and see the effects it will have on your training. Good luck!


You may have made the decision to join the Standard Chartered Marathon in Singapore at the end of the year. Great! It’s now time to start planning your training regime. You will need a running schedule, recovery days and nutrition plan in place. Though more marathon preparation include purely cardio workouts,  don’t forget to include some weight training.

Running long distance is hard on the body. Alongside with losing layers of fats, many people tend to begin losing good lean muscles tissues during their marathon training. By incorporating this weights /  fitness bands training into your regime, it will help you stay strong throughout your training and more easily transition to your post-marathon workouts! Do not feel weaker at the end of the race than when you first started!

Try and schedule these workouts twice a week (one Part A and one Part B) and see the effects it will have on your training. Good luck!


fitness manifesto

FITNESS MANIFESTO

This is your body.

Love it, for it’s the only place you have to live in.

Nothing tastes as good as healthy feels.

Life doesn’t give you what you want, it gives you what you deserve.

Nothing is free; earn it.

Strength does not come from physical capacity; it comes from an indomitable will.

The voice in your head that says you can’t do this is a liar.

Don’t lose faith.

Push your limits.

You don’t have to go fast, you just have to go.

Sore Muscles; happy pain.

Sweat is fat crying.

Life is like exercise: The harder it is, the stronger you become.

Conquer you fears; never ever give up.

Fitter, faster, stronger.

If it doesn’t challenge you, it doesn’t change you.

It’s your road & your’s alone.

No pain, no gain.

Discipline is key.

 


What is Insanity?

Perfect program for enthusiast who is looking for a fitness challenge. This 60 days program is guaranteed to make you sweat and gasping for air.

Shaun T., Creator of INSANITY knew it would produce insane results in 60 days, but wasn’t sure if anyone was brave enough to try it. Turns out…there are a lot of crazy people out there. Crazy enough to actually enjoy doing the world’s most insanely tough workout. To like the feeling of being drenched in sweat…of going balls-to-the-wall for a full 45 minutes of muscle-searing exercise. Is INSANITY hard? Oh, yeah. It really IS the hardest workout ever put on DVD. It’s
totally crazy…but it’s going to get you crazy-good results. Your workouts include:

  1. Dig Deeper & Fit Test
  2. Plyometric Cardio Circuit
  3. Cardio Power & Resistance
  4. Cardio Recovery
  5. Pure Cardio & Cardio Abs
  6. Core Cardio & Balance
  7. Max Interval Circuit & Fit Test
  8. Max Interval Plyo
  9. Max Cardio Conditioning & Cardio Abs
  10. Max Recovery

What does Fitness Activist think of Insanity?

The Insanity DVD series will probably not appeal to those who prefer more low-key, passive forms of exercise, or those who don’t like the intensity of sports. I’ve noted as much several times. But for the right personality fit, there’s no better way to get in shape, see results and build a strong foundation of fitness.

Final Results and Recommendations

As of my last day on the Insanity workout, I’d lost 7 pounds and decreased my chest, waist and hip measurements by 2 inches each. A week after finishing Insanity (and starting a new round, with a day off between workouts), I’d lost another 4 pounds. Two weeks after finishing Insanity, I am stabilizing at a 12-to-14-pound total weight loss. My obliques are cut, and my overall physique is noticeably slimmed down. I’ve been told that my weight loss looks more like 20 pounds.

I do have a few words of warning for those who might want to embark on the Insanity workout. I’ll be following these on my new round.

  • Commit to doing the workout as scheduled, without fail. Earlier this summer, I was forced to take about a week off with just one week to go; the difficulties I encountered upon restarting the workouts showed my conditioning losses and challenged my spirit.
  • Do your workouts with a buddy (together or apart). My Insanity cycle inspired a friend who already owned the DVDs to start up a new cycle. We bonded over the challenging DVD of the day and kept each other accountable.
  • Catalog your journey with the public. Share your workouts with your blog readers, Twitter followers or Facebook friends. Having this column as an accountability tool made sure I kept on task, as I knew I had to report on how my week went.
  • Follow the diet that comes with the plan. I didn’t do this until the end. It’s tempting to eat whatever you want after working so hard — I didn’t gain weight when I did so, which seemed to reinforce the behavior — but shortly after eating a clean, healthy diet, you’ll start to crave fish, or chicken or homemade guacamole after workouts. (And you’ll see faster results!)

Equipment Required

How much is Insanity?

US$ 119.85 + US$19.95 (Shipping/Handling)

How to order Insanity?

Send an email to international@beachbody.com providing both the items you’d like to purchase and your phone number. Within 24 hours, they will call you at the phone number provided, tell you the total cost including shipping and handling of the products you’d like to purchase, and answer any questions you may have. Click here for more details.

Or you can torrent it.. **you didn’t hear it from me**


What is P90X?

Perfect program for enthusiast who wants a well organized training system that shows how and when to change your routine for maximum result, using the advance science Muscle Confusion. So your body keeps changing throughout the 90 days and beyond.

P90X is a revolutionary system of 12 life-changing workouts. You also get a comprehensive 3-Phase Nutrition Plan, a detailed Fitness Guide, a P90X Calendar and tracking worksheets. No gyms or fancy sports equipment required. All you need is a small space (about 6 by 6 feet), a set of dumbbells or resistance bands, a pull-up bar, and about an hour a day. Your workouts include:

  1. Chest & Back
  2. Plyometrics
  3. Shoulders & Arms
  4. Yoga X
  5. Legs & Back
  6. Kenpo X
  7. X Stretch
  8. Core Synergistics
  9. Chest, Shoulders, & Triceps
  10. Back & Biceps
  11. Cardio X
  12. Ab Ripper X

What does Fitness Activist think of P90X?

P90X is structured for muscle confusion. Each day is different, targeting different sets of muscles and providing either a cardio or weight-lifting workout. In addition, each WEEK is different. It’s not like you just keep rotating the same DVDs in a continuous loop. Being someone who tends to get bored with monotony, I was happy to learn of the variety.

Day One: Chest and Back + Ab Ripper X

This workout revolves around the pull up and the push up. MANY of them, at that. Which was just swell because I cannot even do ONE. Luckily for me, we’re told to use a chair for assistance until we’re able to do them on our own.

It was about 10 minutes into this workout that I realized what I had gotten myself into. And I still had 50 minutes to go. How I survived I’m still not sure. Ever wonder if your armpits can quiver? They can.

Oh, and after I made it though the hour long workout? I got to do 20 minutes of some of the most intense ab exercises I’ve ever come across. Like I said, HARDCORE.

Day 2: Plyometrics

 This was a cardio DVD. And after putting my shoulders through the third circle of hell, I was thankful for a break. HA! In P90X there are no breaks. None. Other than one day of rest a week, you should just know that you are going to work hard every.single.day. This workout was a great example of that.

After the Mister and I got 30 minutes through we both looked at each other and yelled – we STILL have 30 minutes of this sh*t to go! Reason #9875 recommend doing his program with a partner. You’ll keep each other motivated threaten the other person’s livelihood if they even CONSIDER leaving you alone.

Day 3: Shoulders and Arms + Ab Ripper X

When the alarm went off on Wednesday morning, my soul died a little bit.

But after powering through and putting my arms through one of the hardest workouts they’ve ever seen, I’ve felt the strongest I’ve ever felt. I’m aware that my muscles weren’t ALREADY getting stronger, people (although with this workout, who can say for sure!), I’m talkin’ inner strength. It’s something I wasn’t expecting with P90X. I wasn’t expecting to feel so accomplished, so proud. It was a happy surprise. It almost made the pain worth it.

You’ll notice that after the hour of weight training, I had to continue with the Ab Ripper. If hell is real, it’s the Ab Ripper on a continuous loop.

Day 4: Yoga

This workout was an hour and 30 minutes! Now I know a few yogis have said that P90X bothers them because it isn’t as authentic as “real” Yoga. I happened to love it. The poses were traditional yoga poses and it was one of the few Yoga workouts I’ve done where I actually feel like I’m working out.

Also – I’m not nearly as flexible as I thought I was.

While this workout FELT the easiest while doing it, my body felt like it had been trampled by the end of the day.

Day 5: Legs and Back + Ab Ripper

 DO NOT – I repeat – DO NOT take a spinning class the night before this workout. In all fairness, I did not KNOW that day 5 was a leg workout. Taking that spinning class was the stupid. VERY stupid. At one point during this workout I was evaluating all the knives in my kitchen – trying to determine which one would do the best job of CUTTING MY LEGS OFF. I wish I was kidding.

And you may have noticed I got to do that lovely Ab Ripper again! I am the luckiest.

Day 6: Kenpo

 BEST DAY OF P90X EVER!

I loved this workout. LOVED. Yes, it was hard, but it made me feel like a badass, and there are few things better than that.

As some of you may know, I have a black belt in karate! I earned it in high school after practicing for several years. I’ve been out of practice for awhile, but I’d like to think my technique came right back in this workout!

This workout was (dare I say?) fun and went by very quickly.

Day 7: REST

There is a God.

Hope this walk through of P90X has helped you.

Equipment Required

How much is P90X?

US$ 119.85 + US$19.95 (Shipping/Handling)

How to order Body Beast?

Send an email to international@beachbody.com providing both the items you’d like to purchase and your phone number. Within 24 hours, they will call you at the phone number provided, tell you the total cost including shipping and handling of the products you’d like to purchase, and answer any questions you may have. Click here for more details.

Or you can torrent it.. **you didn’t hear it from me**


What is Body Beast?

Perfect program for enthusiast who wants a rock hard body that gets attention. Train with world-class body builder Sagi Kalev, former “Mr Israel”, and pack on up to 20 pounds of pure muscles in just 90 days!

Body Beast provides you with 12 body-bulking workouts that’ll have you grunting, cursing, and begging for mercy. And because you need to eat right to get big, it also includes Sagi’s in-depth eating plan. This is based on cutting-edge muscle growth science, so don’t expect some wimpy lettuce wedge diet. Be prepared to eat like never before, and then eat some more. Get ready to EAT LIKE A MAN. Body Beast training consists of a 90 day workout routine to train the 6 main body parts:

  1. Arms
  2. Shoulders
  3. Chest
  4. Back
  5. Legs
  6. Abs

(It also includes other Cardio and Stretching exercises)

What does Fitness Activist think of Body Beast?

How Does It Work:

The workout program is broken down into three phases.

  1. Build (3 weeks) – composed of four primary workouts: 1) Chest/Tris, 2) Legs, 3) Back/Bis, and 3) Shoulders. The workouts are all near to 40 minutes.
  2. Bulk (6 weeks) – modern approaches to weightlifting and is composed of five primary workouts: 1) Chest, 2) Legs, 3) Back, 4) Bis/Tris, and 5) Shoulders. On average, the workouts are around 35 minutes long.
  3. Beast (3 weeks) – mixes the Build and Bulk workouts with some extra cardio in order to shred and show the muscle you’ve worked so hard for.

Diet:

This is a well balanced diet plan that will require for you to eat a lot of foods high in protein. Comes with some (not many) muscle building cooking recipes.

The Good:

  • Cardio routine is only 30 minutes, which is good because: It’s faster than normal cardio sessions, and you burn the fat while keeping the muscle mass
  • It’s a straightforward no BS muscle building program
  • The mixture of progressive sets, single sets, compound sets etc… help you get stronger, bigger and keep the program interesting
  • Great, simple to follow instructions on performing a variety of muscle building exercises

The Bad:

  • It’s really hard in the beginning for those who have never done weight lifting before
  • Really fast paced muscle building program. You will constantly find yourself pausing the DVD to properly adjust and keep up with the program
  • It is a 90 day commitment. But that shouldn’t be a problem if you really want to change the way your body looks

Bottom Line:

Yes, the Body Beast isn’t perfect! But there’s no muscle building program out there that is!

This program is perfect for those who want to get bigger, stronger and put on some solid muscle. If you’re ready to change your life, boost your confidence and build a great looking body, than Body Beast is what you want.

Equipment Required

How much is Body Beast?

Body Beast Base : US$89.85 + US$24.95 (Shipping/Handling)

How to order Body Beast?

Send an email to international@beachbody.com providing both the items you’d like to purchase and your phone number. Within 24 hours, they will call you at the phone number provided, tell you the total cost including shipping and handling of the products you’d like to purchase, and answer any questions you may have. Click here for more details.

Or you can torrent it.. **you didn’t hear it from me**


The O and 8 shaped expanders are provides increased resistance when performing one or two arm exercises, or lower body exercises. Here are some example on how to use the expanders.

[pix_tabs active=”1″][ul][pix_tab title=”BICEP”][pix_tab title=”REAR DELTOIDS”][pix_tab title=”TRICEPS”][pix_tab title=”LOWER BODY”][/ul]

[pix_tab_content title=”BICEP”][/pix_tab_content]

[pix_tab_content title=”REAR DELTOIDS”][/pix_tab_content]

[pix_tab_content title=”TRICEPS”][/pix_tab_content]

[pix_tab_content title=”LOWER BODY”][/pix_tab_content][/pix_tabs]


Tips and training advice given by fitness coaches on how to improve on your IPPT or NAPFA scores. Say goodbye to remedial training and hello to monetary rewards! Don’t miss this golden opportunity.

[pix_tabs active=”1″][ul][pix_tab title=”PULL-UPS”][pix_tab title=”STANDING BROAD JUMP”][pix_tab title=”SIT-UPS”][pix_tab title=”SHUTTLE RUN”][pix_tab title=”2.4 KM RUN”][pix_tab title=”SIT & REACH”][/ul]

[pix_tab_content title=”PULL-UPS”]

What is pull-ups / inclined pull-ups?

  • Maximum number of Pull-Ups in 30 seconds (for males 15 years and above)
  • Maximum number of Inclined Pull-Ups in 30 seconds (for males below 15 years and all females)
  • Measure of upper limb muscular strength and endurance

How to do pull-ups?

  1. Hang from the bar with an overhand grasp (palm forward or backward or either ways) with hands about shoulder width apart, elbows straight and feet clear off ground. This is the starting position
  2. Pull up till chin reaches the bar and return to starting position. One pull-up is counted when, and only when, the chin reaches over the bar
  3. Repeat, doing as many pull-ups as possible within 30 seconds or when no more complete pull-up is possible, whichever comes first. This is the performance score
  4. No kicking or swinging of body is allowed while attempting the pull-up
  5. Rest between pull-ups is permitted

How to do inclined pull-ups?

  1. Lie supine (face up) under the horizontal bar with the chin rod directly over eyes. (The outstretched hands should be about 5 cm beyond reach of the horizontal bar.)
  2. Hang from the bar with an overhand grasp (palms forward), hands shoulder width apart and elbow straight (the whole body to be kept straight) with heels resting on the floor. This is the starting position
  3. Pull up until the chin over the chin rod (touching it), keeping the body straight at all times. This is one pull-up. Return to the starting position. The pull-up will not count if the chin fails to touch the bar or when any part of the body (other than the heels) touches the floor
  4. Repeat, doing as many pull-ups as possible in 30 seconds OR until no more complete pull-up is possible, whichever comes first. This is the performance score
  5. Rest between pull-ups is permitted

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[pix_tab_content title=”STANDING BROAD JUMP”]

What is standing broad jump?

  • Better of two consecutive Standing Broad Jump distances
  • Measure of muscular power of lower body

How to do standing broad jump?

  1. Stand with feet about shoulder width apart and toes just behind the take-offline
  2. Prepare to jump forward by swinging the arms back and forth and rhythmically bending the knees to about 90 degree
  3. Jump as far forward as possible,takingoffwithbothfeetandlandingwithbothfeet. (Attempt is not counted if subject loses balance and falls backwards, touching the area behind feet with any part of his/her body)
  4. The distance, to the nearest centimetre, between the take-off line and heel nearer to that line is the performance score
  5. The better of two valid attempts shall count

[/pix_tab_content]

[pix_tab_content title=”SIT-UPS”]

What is sit-up?

  • Maximum number of Bend Knee Sit-Ups in 60 seconds
  • Measure your anterior abdominal endurance and muscular strength

How to do sit-up?

  1. Lying face up, with knees bent at about 90 degree, feet shoulder width apart and firmly held down by partner at the ankle. This is the starting position
  2. With hands cupping the ear, curl up to simultaneously touch the knees with the respective elbows. Return to the starting position, making contact with the floor (or mat) with shoulders
  3. One sit-up is counted when, and only when, the elbows touch the knees. Repeat, doing as many sit-ups as possible within 60 seconds
  4. Rest between sit-ups is permitted

[/pix_tab_content]

[pix_tab_content title=”SHUTTLE RUN”]

What is shuttle run?

  • Faster of two attempts to complete a 4 x 10m Shuttle Run
  • Measure of general speed, agility and coordination

How to do shuttle run?

  1. Stand with toes just behind the starting line, facing the wooden blocks
  2. On command, ready, Go! Run across to pick up one block and return to place it behind the starting line; run back to pick up the second block and run towards and across the starting line
  3. Subject need not place the second block behind the starting line, just run through the finishing line
  4. The time,to the nearest one-tenth second, is the performance score
  5. The better of two attempts shall count

[/pix_tab_content]

[pix_tab_content title=”2.4 KM RUN”]

What is 2.4 km run?

  • Minimum time taken to complete a 2.4km Run/Walk on a firm and level surface
  • Measure of cardiorespiratory endurance (or aerobic) fitness and lower limb muscular endurance

How to do 2.4 km run?

  1. On command, run or walk on a firm and level ground for 2.4km (1.5 miles) in the shortest time possible. A stadium track is recommended
  2. The time, to the nearest 1 second, is the performance score
  3. Rest during test is permitted

[/pix_tab_content]

[pix_tab_content title=”SIT & REACH”]

What is sit & reach?

  • Better of two consecutive Sit and Reach distances
  • Measure of forward trunk flexibility, hip flexion and hamstring muscle stretch

How to do sit & reach?

  1. Sit with the head, back, shoulders and hips against the back-rest and place both feet, shoulder width apart, against the foot-rest
  2. Stretch out both arms in front of the body with hands together, palms down, thumbs interlocked and index fingers in contact with each other, middle fingers touching the tip of the sliding rule (zero point) and maintaining body position throughout. This is the starting position
  3. In one movement, reach forward as far as possible and hold the extreme position for at least 2 seconds.
  4. The furthest distance reached, to the nearest centimetre, is the performances core
  5. The better of two attempts shall count

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The Door Anchor is 15 inches long and is made out of multi-woven nylon webbing, soft foam, neoprene and a nylon core. It will NOT harm your door and is designed to stay secure!

Securing the resistance band to the door with the anchor is easy:

[pix_tabs active=”1″][ul][pix_tab title=”Step 1″][pix_tab title=”Step 2″][pix_tab title=”Step 3″][pix_tab title=”Step 4″][pix_tab title=”Step 5″][pix_tab title=”Step 6″][/ul]

[pix_tab_content title=”Step 1″]Take the door anchor.

Door Anchor of EXB-02G

[/pix_tab_content][pix_tab_content title=”Step 2″]Open the door.

dooranchorStep1[/pix_tab_content][pix_tab_content title=”Step 3″]Go behind the door and thread the loop of the anchor through the opening on the hinge side.

dooranchorStep2[/pix_tab_content][pix_tab_content title=”Step 4″]Open the loop of the door anchor.

dooranchorStep3[/pix_tab_content][pix_tab_content title=”Step 5″]Thread your elastic(s) through the loop of the door anchor.

dooranchorStep4[/pix_tab_content][pix_tab_content title=”Step 6″]Enjoy your workout!

dooranchorinaction[/pix_tab_content][/pix_tabs]