Training Schedule

OH YEAH!!! I have just formulated a brief training guide line that will run for the next 6 weeks. It merges HIIT with weight training. Here is a bried outline.

HIIT Beginner's Layout

Minutes 1-4 (Warm-Up)
Jog at about 50% effort

Minute 5 (Workout Interval 1)
Sprint 30 seconds at maximum effort Jog/Walk 30 seconds

Minute 6 (Workout Interval 2)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds

Minute 7 (Workout Interval 3)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds

Minute 8 (Workout Interval 4)
Sprint 30 seconds at maximum effort
Jog/Walk 30 seconds

Minutes 9-12 (Cool-Down)
Jog at about 50% effort

After every two workout sessions, the number of "workout" intervals will be increased each time, up till about 10 total "workout" intervals. This will allow for a steady progression of fitness levels, and help one realise the full potential and results of interval training.

Here is the weekly ouline schedule.

Mon – weight training 5 x 20 crunches

Tues – HIIT, 5 x 20 crunches

Wed – weight training 5 x 20 crunches

Thurs – HIIT, 5 x 20 crunches

Fri – weight training 5 x 20 crunches

Sat – Alternate Sats HIIT

Sun - Rest


I really can't wait for training to start. Oh my, its getting late, gotta have sufficient sleep!!! More details on weight training will be available on the next post.

Chin-Up Master

High Intensity Interval Training (HIIT)

How do you burn fats and maintain your muscle mass at the highest level? Hmmm...Too much cardio can actually make you lose muscle mass while no cardio means u can't get the nicely chiseled ripped body.

My brother was telling me about the HIIT technique but what is HIIT? I decided to research more on this technique. Guess what? I hit the jackpot!! HIIT stands for High Intensity Interval Training. According to articles from www.bodybuilding.com, HIIT can help you burn fats 9 times more effectively than regular jogging and cardio exercises.

HIIT program involves a short period of time usually less than 15 or 20 minutes. The short duration of the workouts associated with interval training prevents the body from entering the catabolic state that happens during extended steady-rate cardio. This occurs when activities are prolonged and the body starts breaking down muscle tissue to use as fuel. By shortening the length of the training and increasing the intensity, Maintating muscle mass and burning fats is achievable. HIIT is the perfect method for losing fat while retaining muscle mass.

I'm really excited about this and I can't wait to try it out. Since my 8 weeks of initial training had ended, I have decided to write a new training programme. Hopefully I can post my latest training schedule as soon as possible.

Body of the week (1)

To motivate myself to train hard, I have decided to write an article every 1 0r 2 weeks on professional sports people and celebrities. The article will contain pictures of their amazing physique, a brief look at their lifestyle (hey I'm no nosey parparazzi okay!!! ) and hopefully their training methods.

The first person that caught my eye is this guy Bobby Lashley. Wow what a body!!! This guy is huge.



Currently, Bobby Lashley is from Extreme Championship Wrestling (ECW). His real name is really Franklin Roberto Lashley. Despite his tremendous body size, he posses agility and speed which is seldom seen in big guys. Hefty chest, broad shoulders and abs as large as biceps!!! His body is simply amazing. And I believe his training methods are simply gruesome to achieve this state of physique.



For those of you who still thinks that wrestling is real, please get a life. Obviously, nobody punches by stamping their foot, or chops the chest shouting "WOOO" like Ric Flair when they fight. The real deals are when they fall from ladders, jump from cages and lands on their backs. The injuries are real but the show is fake. Why do you think they called it World Wrestling Entertainment? However Bobby Lashley does have a bit of skill.

Lashley Lashley attended Missouri Valley College, in which he won three national championships between 1996-98. While somewhere between 1997-1998, Lashley was the NAIA Wrestling Champion. Lashley also practises Mixed Martial Arts (MMA).




Although I can't get any information about his training schedule or methods, I did find some of his finishing moves. Hehehhe. Come on LETS GET IT ON!!!

Finishing and signature moves!!!

(1) Dominator (Running front powerslam or Inverted front powerslam)

(2) Military press powerslam

(3) Spear

(4) One-armed delayed vertical suplex

(5) Overhead belly to belly suplex

(6) Side release belly to belly suplex

(7) Spinebuster

(8) Exploder suplex

(9) Military press gutbuster

(10) Kneeling torture rack backbreaker drop

I really hope I can be as big as this guy. Well, half of it wouldn't be too bad. Okay, gotta start training!!! Stay tune for more wonderful articles.