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!

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