Beyond the 7 Weeks

Now what?

Most people, after a program has ended jump right back into poor eating habits.
Will mine be the case as well.

I believe the answer is no.
Reason: this 7 weeks, i designed the program to be such that i acquire the habits and programmed it into my body.

Now, if i eat too much or if i execise too little, i feel really lousy and uneasy.

i also raised my level of acceptance higher and will and accept myself to become fat any longer!

Do jon me on this journey and email me should you have an difficulties along the way!

2.4km Training - Intervals Training

Congrats! You just found a training secret for 2.4km success!

For begineers who do not know what intervals training is.... It is usually done on a track where we know how far we are running. From the 400m starting point, run one round (400m) in 1 min 50 sec and when you are done, rest 1 min 50sec. This is what we will call 1:1 rest time. Do this for 6 rounds.


Subsequently training sessions, you should reduce both the running time and rest tme. i.e. we increase our speed. An ideal timing to meet will be below 1 min 30 sec for all 6 rounds.

Let me explain how intervals training helps.

1) It inputs into our muscles memory the pacing. Well you see, the more we run intervals, the more our body is programmed to understand how to pace. And pacing is one of the most important factor in the 2.4km test.

2) It increases our endurance. Although there is rest time in between each round we run, our body is fact getting fitter with each training session. We can easily expect as improvement of about 30secs with each intervals training IF you are a beginner. Also, remember i mentioned an ideal pace will be 1 min 30 secs - why?

1 min 30 secs each 400m for 2.4km will be a timing of 9 min.
If you are training for GOLD standard which is below 9min 45 sec, you will only need to maintain the pace of 1 min 35 sec (which will give you 9 min 30 sec).

Rememebr your body is used to running 1 min 30 sec already and if you put it onto a speed of 1 min 35 sec, what do you think will happen? Your body will feel comfortable enough to last all 6 rounds.

I trained many trainees using intervals training and i noticed that once they can hit the 1 min 30 sec pace for intervals, they either hit 2.4km Gold timing by a bit or missed it by a bit.

Subsequently, i increase the training distance to 800 m and the trainees are required to run 3 min and rest 3 min. We do this for 3 rounds for initial training sessions and increase it to 4 rounds. And guess what, results improve significantly.

Ok, you know what now? Knowledge is power only when you put it to action!

Look good, feel good, God Bless!

2.4km Training Strategy - For Beginners

Have you ever thought aboutit? Why 2.4km? Not 3km or 1km or just 800m?

Why i was a trainee, the Chief Physical Training Instructor explained to me that scientific studies have shown that 2.4km is the distance an average human, after training can sprint - running at 80% and above of his top speed.

So, 2.4km is really mainly about sprinting and lasting that pace.

The most effectively training for 2.4km which i recognize so far is interval training. Of course, it should be complemented with other trainings such as weights traning or static stations, water training, speed training and endurance runs.

For people who just started, i will highly you start with endurance runs and static/ weights training.

For the first 2 weeks, you can start by doing squads, lunges, and heel raises.
And twice that week, go for a 3km to 5km jog at an easy pace.

The first 2 weeks serve to condition your muscles so that they can protect your joints from getting injured. If we had gone straight into higher intensity training like intervals and speed training, there is a high chance you will get injured.

Subsequently you can start other trainign such as intervals* and the other trainings i mentioned.

* Highly reccomended

The Importance Breakfast in V Shape-ing

Hey Friends,

Have you been skipping breakfast? I hope not. But again, what you eat will help you BURN fats and BUILD shape.

Research from University of California at Berkeley has found people having the habit of eating grain-based breakfast has significantly lower Body Mass Index (BMI) than those who didn't.

Also, eating breakfast consistently also reduces the chance of over eating in the latter part of the day.

So, do start your day right with a goood healthy grain-based breakfast!

Dairy Food helps in burning Fats

Hi Friends,

A study from the University of California at Davis shows that dairy food may help curd our appetite.



Researchers found that men who added dairy food in their meals had their cholecystokinin (CCK) rose 20 percent. CCK is a satiating hormone which means that dairy products makes us feel satisfed and lessen our craving for food.

As such a pat of butter or a slice of cheese added to our nutrition plan will help us on the whole since it lessen the probability of us cheating too often by snacking.

So, do add in some dairy food into your meal especially if you don't feel satisfied with your meal.

More Rockies!

Rocky - Get motivated dude!

Need Motivation?

I am putting in a series of Rocky Training Clips

Spartan 300 Training Video

Hey Guys,

Check this out and feel free to follow IF you can take it. Beginners please do not attempt



Look Good Feel Good

DRINK WATER ON EMPTY STOMACH

It is popular in Japan today to drink water immediately after waking up every morning. Furthermore, scientific tests have proven its value. We publish below a description of use of water for our readers. For old and serious diseases as well as modern illnesses the water treatment had been found successful by a Japanese medical society as a 100% cure for the following diseases:

Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and menstrual disorders, ear nose and throat diseases.

METHOD OF TREATMENT

1. As you wake up in the morning before brushing teeth, drink 4 x 160ml glasses of water

2. Brush and clean the mouth but do not eat or drink anything for 45 minute

3. After 45 minutes you may eat and drink as normal.

4. After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for 2 hours

5. Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day.

6. The above method of treatment will cure diseases of the sick and others can enjoy a healthy life.

The following list gives the number of days of treatment required to cure / control / reduce main diseases:-

1. High Blood Pressure - 30 days
2. Gastric - 10 days
3. Diabetes - 30 days
4. Constipation - 10 days
5. Cancer - 180 days
6. TB - 90 days
7. Arthritis patients should follow the above treatment only for 3 days in the 1st week, and from 2nd week onwards - daily.

This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times.

It is better if we continue this and make this procedure as a routine work in our life.

Drink Water and Stay healthy and Active.

This makes sense. The Chinese and Japanese drink hot tea with their meals, not cold water. Maybe it is time we adopt their drinking habit while eating!!! Nothing to lose, everything to gain.

For those who like to drink cold water, this article is applicable to you.

It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion.

Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine.

Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks: Women should know that not every heart attack symptom is going to be the left arm hurting.

Be aware of intense pain in the jaw line.

You may never have the first chest pain during the course of a heart attack.

Nausea and intense sweating are also common symptoms.

60% of people who have a heart attack while they are asleep do not wake up.

Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know, the better chance we could survive.

A cardiologist says if everyone who gets this mail sends it to everyone they know, you can be sure that we'll save at least one life.

A Cheat Meal A Month, Keeps Us Lean

Hey guys,

Something that i learnt. As we stay discipline and keep to our nutrition plan, we should recognize the need for a Cheat Meal, i.e. set aside a day once a fornight or month where we eat ANYTHING we want, in whatever quantity we want for that meal.

WHY???? - isn't that destroying ourseleves?

The truth is that there is great advanage dong it.

1) Increased Metabolism Rate - The sugar overload will spike your insulin and revampyour leptin levels when kept to only one day. This, in turn,increases your metabolic rate (but only when done very infrequently).

2) Refreshed Body - Eating all you want for just one meal gives your body a refreshing break. So make sure to get a good high intensity weight training workout the day after your overeating day, and you'll get one of the best muscle pumps you'll ever experience!

3) Refreshed Mind - Same goes for your mind. Putting in the cheat meal is in fact good for your mind. Many people control their diet so much that when they finnaly give in, they felt that they had wretch their plan and feel so discouraged that they totally give up. But by planning a cheat meal once in a while, we know that it is part of our plan to have a refreshing break and that gives us extra boost to carry on from there.

Hey so do plan in a cheat meal every fornight or monthly. it need not be scheduled, but allow yourself to indulge in your favorite candy buffet or yummy mouth watering chocolate foundle.

Look good, feel good,
Sean
V Shape Club Founder

Back from Taiwan

Hi Guys,

This is the start of Week 6! And i am just back from Taiwan, the land of wonderful (oily, fattening) food.

For the past week (week 5), i had no access to the gym. As such, i watched my diet and did push up and abs exercises.

I also learnt that in order to increase metabolism, we shoud target at major muscle groups such as legs, upper body, core instead of just concentrating on abs.

Ok, 2 more weeks to go and i am hitting the gym today.