I will be relocated somewhere around december. From then on i will be in Hartamas; trying harder, living stronger and of course I hope that all of you would do the same in your training too.

Till then, please give me sometime to alter myself and my home gym.

Will be back in december. Thanks~

Just last week, I’ve injured myself at shoulders up to my neck. (Not sure what is the cause yet)

My neck was sprained badly that I have to be in bed 80% of my awake time. I am totally a “vegetable”.

I am doing better now after almost 1 week, but still having some stiff moments and pain around here and there. But would love to give it another week rest to fully recover.

My valuable piece of advice would be please becareful whether if you are training, or just sitting by the sofa or lying on the bed. Make sure you are also safe and injury free.

Will update more as soon as I am totally recovered!

So after a long and busy week, here it is.

This will be your bodyweight interval circuit workout routine. Perform one of the following after your strength training.

Beginner Level Interval Circuit Workouts

Circuit B
- Prisoner Squat - 12 reps
- Step-up - 10 reps per side
- Push-up - Max Reps - 1 (1 rep short of failure)
- Reverse Lunge - 8 reps per side
- Squat Thrusts - 10 reps

Advanced Interval Circuit Workouts

Circuit B
- Modified Good Morning - 12 reps
- Spiderman Pushup - 12 reps per side
- Push-up - Max Reps - 1 (1 rep short of failure)
- Stability Ball Jackknife - 12 reps
- Jumping Jacks - 60 reps
- Plank with Arms on Ball - 30 seconds

If you want to know more workouts like this you can visit Turbulence Training

After couple plates of main course meal and another couple plates of desserts add on with 2 bowls of ice cream and local famous “ice kacang”; my girlfriend and I decided to take a random picture of our guns. So here’s our candid pictures for you to enjoy.

P/S : I will be posting up FREE Interval Circuits in a couple of days that will help burn those stubborn fats around the belly as well as increase your cardiovascular fitness like no other. If you think that cardio machines are boring; then you will definitely enjoy these workouts. Stay tuned and stay fit!

- How often do you perform ab-crunches workout?

- How many ab-crunches are you performing while you workout?

- Do you really have to make ab-crunches a part of your workout routine?

- Would you consider a set of ab-crunch as a complete workout routine?

- Does performing more repetitions of ab-crunches give you a washboard abs or 6 pack?

- Do you really think that by just performing ab-crunches is sufficient for losing weight or burning fat?

The absolute answer would be, you CAN still get washboard abs, 6 pack or even burn maximum amount of fats around your stubborn waist by NOT PERFORMING A SINGLE AB-CRUNCH!!! PERIOD!!!!!!!!

I would love to tell you more. But then it would spoil the suprise, I am saying this not because I am trying to hide any information from you. It’s just I want you to fully capture and understand the nature behind getting a washboard abs or 6 packs.

The answes are all to be found in the 7 Minute Muscle by Jon Benson. Its not just a killer workout for building muscles, at the same time, its a killer for burning fats too. Not forgetting the fact that you only need 7 Minutes!

Grab yourself a copy and see what Jon has to say, you will not regret it at all!!!!

I guess the best question to ask yourself would be : “Does this workout suit my personality?”

If you don’t want to workout 1 to 2 hours per day like traditional bodybuilding programme, breaks up your body parts and has you do 20 to 24 exercises per body part and probably isn’t going to suit you.

If you are stuff for time, only get to workout 10-20 minutes day, high intensity single set kind of workout is probably going to workout better for you. In the end you need to decide for yourself and you won’t know until you’ve tested out.

Let me give you 5 main reasons I am talking about this 7 Minutes Muscle Plan and why it is very effective and it will work for the majority of the people who is reading this post.

1. It focuses on one variable. It focuses on the most important variable of all, which is progressive overload. Most programmes out there are very subjective, if you’re following 20 sets on your chest and you are doing this programme week in and week out. How are you going to know if you are progressing? It’s all subjective, drop sets are great, forced reps are great, strip sets are great. But how do you know if you are progressing? What I like about this 7 Minutes Muscle Plan is that it allows you workout with one clear focus. Every single workout you do in the programme you have one goal and one goal only and thats to……………. I can’t really reveal it or else it will spoil the suprise. But it’s very very simple. Once you start focusing on outdoing this one number, you will be amazed how quickly you start building muscles. Mostly, the rest of the workouts you’ve been doing in the past you are going to see you have kind of just overkilled and you are over training your muscles.

2. Most programmes release too much cortisal which actually breaks down the muscle you are trying to build. 7 Minutes Muscles Plan is very very hormonal friendly.

3. This is really going to appeal to those anybody out there who wants to perserve their joints, tendons, ligaments. Its that you are not going to be working with maximum weights. (Yeap, I’ve told you one of the surprise) You are not going to be working with super heavy weights. You are actually going to be working with that are much less and you probably used to working with. But the way you do it and the way it’s structured. You will be blown away by how intense this workout is. Trust me, I am going to introduce “A piece of cake” workout to you. We all know that we need a certain degree of high intensity to see results. Thats common sense and you and I know that

4. What I really like about this workout is that its really short. Literally 7 minutes per body part. Whats the point of working out if you dont have a life and you have nothing to show for. The reality is you will be working out for a very short period and time. It will require your 100% focus and when you are training for 7 minutes at that time. You will be amazed by how you can eliminate the distraction. Its very powerful!

5. By checking out this programme, and by using it; I guarantee you are going to build the muscle you want without drugs, without bulls*** supplements and training way less than before. In exchange, I am going to send to you a cuztomized 4 weeks personal training programme designed based on your body, your fitness level, your health condition and you can’t find it anywhere else. Make sure you check out the link below before the promotional time is over. Cause then I will be taking out my bonus forever.

7 Minute Muscle

Here, I am going to introduce my Facebook Fitness Group to help out all of those who are in need of motivation, support, determination.

Click Here for TrainerQunling Facebook Fitness Group

Not only that, I will also let you in on some success stories from others who had used Turbulence Training and had great results too.

Click here for success stories

If the success stories of others inpires you and you want to get started with your very own Turbulence Training. Just click on the link below and get started NOW!

For Males - Click Here

For Females - Click Here

But I will make sure to input more interesting new stuff on the upcoming weeks.

Oh, the good news is, TrainerQunling will not be relocating since my landlady decided to extend my leasing. Thank god!

Here is something off the record, my PDA had been “Knocked Out” for the past 2 weeks causing me a lot of trouble on planning my stuff and clients. So I am currently deciding on getting myself a new handset/handphone/PDA.

The choices in the market are so wide and I am not being able to make up my mind. Please drop me some feedback on which will be a better choice for me. Thanks everyone!

Choice A. - HTC Touch Pro

Choice B. - Nokia N96

Choice C. - Nokia E71

Pre-dinner bread & butter - 200 calories

Pre-dinner cocktail - 150 calories

Appetizer - This could be a 500-1500 calorie bomb on it’s own!

Steak - 300-500 calories
Potato - 150-300 calories
Vegetable - 100 calories

Dinner Drink - 150 calories

Dessert - 300-750 calories

After Dinner Drink - 150

And that’s only if you CONTROL yourself. If you go on a rampage, you could be looking at 2500 or even 3000 calories in one sitting. Those numbers are scary.

Fortunately, there are ways to avoid this dietary nightmare while dining out. Here are 5 rules to cut 1000 calories from your dining-out diet…

1) Plan ahead and avoid restaurants that offer huge portions.

2) Skip the bread. It won’t stop you from eating your full meal anyways, so just send it back.

3) No booze or liquid calories of any type.

4) No potates. Stick to your protein and your vegetables.

5) Reward yourself with only the tiniest bit of dessert, if at all.

It’s all about taking responsibility for your choices. And yes, choosing between the “Pain of discoipline or pain of regret”. What’s your choice?

For more diet and exercise tips, visit:

Turbulence Training

So, today was his due date for 8 weeks. I am now posting up all his before and after pictures. Hope it will be inspiring to those of you undergoing the same journey.

Before