TrainerQunling’s Fitness Sanctuary

Such a bad week I’ve had. On sunday, I was supposed to get myself on the treadmill for my interval training. But I was totally knocked out and tired where I had to sleep in the afternoon to make up for my energy lost.

Then on monday, I thought it was going to be a good day. But my pre workout shake was too filling for some reason; causing me to feel like puking during my workout. (It’s no fun when you have a full stomach of juice while you are doing a squat and deadlift) Due to that, I had to stopped my section halfway through. God Damn It!!

So on tuesday, I thought replacing a bit of my time with the workout that I’ve missed on monday then continue it with my interval training. But right after completing my leftover workouts, I stepped right onto the treadmill and started my first set of interval training. But guess what!!!! My left obliques suddenly went into a cramp state. ARGH!!! So I’ve only managed to complete 5 sets of my interval training instead of 10 sets as planned.

Wednesday was considered a good day where I managed to complete all my workout routines and even managed to lift heavier weights compared to usual. But as predicted, something came up, one of my meals was skipped cause I just couldn’t stuff down any food. This is getting ridiculous!!!

The story reaches thursday now. Today was my interval training day yet again, after having my breakfast; I thought of doing my interval training around 10-11am but that heavy duty scrambled egg didn’t seem to digest as fast as it is supposed to. So then I’ve decided to do it at 2pm after my client, but by that time; the stomach calls for food again! So it’s all screwed up yet again and guess what. I even fall asleep in front of my tv while digesting my lunch and reading my book. After waking up, I have this terrible flu and running nose causing me not being able to breath properly. Even now, my nose is still running!!

Tomorrow my partner will be coming in for a one day training with me, so I hope everything will turn out ok.

Regardless of what happen to us, we just have to keep going on and reach for our goals.

Imagine being able to eat 12,000-calories a day and win 8 Olympic Gold medals and still have a six-pack? 

Breakfast: Three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelet. One bowl of grits. Three slices of French toast topped with powdered sugar. Three chocolate-chip pancakes.

Lunch: One pound of enriched pasta. Two large ham and cheese sandwiches with mayo on white bread. Energy drinks packing 1,000 calories.

Dinner: One pound of pasta. An entire pizza. More energy drinks.

Yes, that’s insane!

NFL lineman don’t even consume that many calories yet Phelps’s is able to maintain not a single ounce of fat on him. 

Some interesting thoughts…

1. Phelp’s plan is the equivalent of eating of 25 Big Mac’s each day, yet he is still able to maintain single digit body fat despite the massive amount of unhealthy fats and lack of veggies and fruits in this diet. 

Take home lesson:

Perhaps the saying, “Your abs are made in the kitchen,” is not completely true if you can train 5 hours a day and 6 days a week. Unless you can increase your overall training volume then you’ll have to take your diet much more seriously. I am not saying you need to train 30-hours a week but perhaps you could consider more often for starters?

2. Many would argue that Phelp’s diet is full of “garbage” yet he has proven to be one of the most decorated Olympic athletes of all time. 

It’s all about about energy in versus energy out.  If his weight is staying constant, which it is, then he’s obviously burning the same amount that he is taking in. 

You’re probably wondering, what’s going to happen now that the Olympics are over… I don’t think he’ll have a problem of maintaining his weight because his metabolism is so high and he still needs to be in the water several hours a day. 

Don’t worry, I’m like you and if I tried to eat like Mike than I would end up in the hospital too.  I don’t mean to sound like Dr. Phil but as you can see it all comes down to what comes in and what goes out.  If you want to lose fat then you need to move more and eat less.

If you want to gain weight then you need to move less and eat more.  It’s that simple. 

Sorry for not being able to put in any fitness tips these days, been really busy over the weekend celebrating my girlfriend’s birthday.

But over the weekend, I’ve found out a very important key point that everyone should apply whether in your workout routine, diet or sleep. It’s dedication!!

I found out this video which is very inspiring to me. Hope that it will do the same for you. Enjoy~

http://www.youtube.com/watch?v=Fz5CO79_eXU

Olympics is going on right now, and for the past 1 week, everyone has been telling me how those gymnastics and weight lifting guys look like. How strong are they and how well built are they.

It’s nice to know that you want to look good yourself too. But, if you really want to look good and feel good, you are going to have to commit yourself towards your regime. Those guys didnt get their physique from sitting around the couch or slacking off at home. They’ve worked real hard and putting in solid hours everyday for their training, their sleep and their diets.

I’ve been receiving loads of emails from people everywhere asking me for tips to get fit and to look better. Just so you know, I am more than happy to help you out. But the least you can do is, please be serious about what you are going to ask me as well as take my advices seriously.

I will not hesitate to guide you to your fitness journey. But you will have to pick up the responsibility of being commited to your goals. Saying that “I will do it” compared to actions where you are “actually do it” makes a huge difference.

Get your goals right, plan your regime properly, the next thing you should do will be………. GET STARTED!!!!!

Few days back, I was saying something about revealing some tips that could benefit those of you in your fat burning journey.

The secret is……………………… Turbulence Training.

So what is “Turbulence Training“? A lot of you might have not heard of Turbulence Training before even after working out for more than a year. Just so you know, the workout routines on my site are very much similiar to Turbulence Training where it applies the same concept where it leads to great results.

The benefits of Turbulence Training are so much that I could not name them all, but here are 2 reasons that would definitely get your attention.

1. Time efficient

2. Research proven workouts that boost muscle growth and blowtorch body fat

Here are the 5 Fat Loss Myths that has been slowing down your fat loss process all these years.

Myth 1 - You have to do cardio in the morning on an empty stomach in order to burn fat

Myth 2 - You have to do cardio in the fat burning zone

Myth 3 - You have to do cardio 7 days a week

Myth 4 - You have to do cardio for at least 20 minutes before you start burning fat

Myth 5 - You can’t lose fat and gain muscle at the same time

So if you want to understand more about Turbulence Training, or perhaps you just want to start getting rid of those stubborn belly fat and build muscles. Then have a look at what Turbulence Training is all about. You have nothing to lose but your stubborn fats!!!!

 For the ladies - The washboard abs that you could achieve with Turbulence Training

 For the guys - The rock solid 6 packs that you could achieve with Turbulence Training

Last week, I finally managed to get my treadmill as stated on my previous post. But only managed to perform my interval training once due to time constrain.

Tomorrow is my 2nd interval training on my treadmill. On my last interval training, I didn’t really pushed myself thinking that it’s not really worth it to die on my new treadmill =p

So after trying it out yesterday, I am pretty sure what level I could perform on my next training session. So hopefully I could max out the speed on my treadmill soon.

The question for most people will be “Should I walk? Jog? Or run?”

My answer is………………………… “Why not do all 3!”

Let me break down what I normally see people doing in the gyms on the cardio machines.

1. 60% are walking on the treadmill thinking that would be sufficient to help them burn off those stubborn fats.

2. 20% are doing light jogs for a VERY long period of time as if they are training for marathons or iron man challenge.

3. 10% are performing good workouts knowing what they  are supposed to do. Whether if it’s running, jogging or walking.

4. 10% are just taking up the space of the cardio machines by chatting with their friends or someone they just randomly met. Or even worst, I’ve seen cases where some people actually fell asleep on the upright bicycle in the gym. DAMN!!!!

If you are looking for long term and effective results from your training, make sure you plan your training ahead and be serious with what you are doing instead of just wasting your time off in the gym. I am sure you would enjoy more of your time outside the gym with your friends or families.

This 2 weeks had been quite rough for me. The reason why? A lot of stuff been going on regarding with my workout routines, diets, sleeping habit, PDA going insane, can’t figure out what birthday gift to get for my girl, budget controlled since I’ve been spending quite a bit this month. Best of all, adding on to that today; my land-lady called!!!!!

Just so you know, she doesn’t call unless I am like late for my rental payment =]

Here is how our conversation was like :

Land-lady : Hi qunling.

TrainerQunling : Hi XXXXXXX.

Land-lady : How are you?

TrainerQunling : I am fine. Thank you.

Land-lady : I need to ask you something actually. Actually I’ve placed my house on sale for a very long time. But there was no response, today someone wanted to go over and see the place and they might want to buy it.

TrainerQunling : Errr. Ok. But I won’t be in.

(In my heart I was thinking : Why in the world would you put your house on sale while you are currently renting it to me. That goes against all the laws for owner and tenant for rentals.)

Land-lady : Oh so when are you free?

TrainerQunling : How about I check my busy scheduale and fill you in on that later.

Land-lady : OK.

TrainerQunling : Bye (Down goes the phone)

Honestly speaking, for those of you out there who doesn’t realize this fact. When someone is renting your house, you are not allow to sell or back out half way during your contract with them, it’s a violation of law. Not only that, now my land lady is trying to ask someone to come over and check out the place when I am still currently living in it. That’s a total violation of privacy man. My level of anger had raised up so bad I will have to calm down before I perform my workout routines tomorrow.

For those of you who knows me, TrainerQunling Fitness Training had been established for more than 1 year now. Currently reaching the end of the second year. But with all these obstacles, I am thinking more of relocating and get my own place instead of renting from someone. Of course I will totally have that place designed entirely to fit in my perspective of a perfect home gym. By then, I will be able to enjoy my workouts even more than now.

So the questions are,

1. Will I be relocating soon?

2. If yes. When will it be?

3. If yes. Where will it be?

4. How would my new place look like?

5. Will I be able to bring my Fitness Training services to a new level after the relocation?

Let me know what do you think.

Will be posting up something that could benefit you for maximum fat burning soon. Stay tuned.

I’ve been slacking on my interval training for the past 2 weeks since my Insane Muscle Building Regime was launched. So I think I really need to get back on track with my cardio training.

Few days back I’ve finally made my decision to get a treadmill. Finally, my treadmill came in yesterday at around 3.30pm while having a training session with my client.

So here are some pictures from my new Reebok treadmill.

It’s now my 2nd week of my insane muscle building phase, everything seems to be pretty much on track and my body is starting to adapt to it quite well now. At the start, eating 4000 calories seems to be very hard to me, now its just hard! =p

Diet, Workout and Rest helps with muscle building. But does diet alone plays a big role in getting 6 pack too?

Of course! What do you expect?

Don’t be suprise that if you are following the workout routines exactly and don’t get any results if you are still munching down those fast food, chips, soda, creamy cakes and fried buffalo wings.

Diet alone plays a big role in your life since you are eating at least 3-4 meals a day(I am assuming you that, since I am eating 6 meals a day) So if you are still munching down those unhealthy food, I strongly suggest that you put a stop to those unhealthy food if you really want to get those ripped 6 pack for the men or even a nice sexy flat abs for the ladies in the shortest period of time.

So if 6 pack or sexy flat abs is your goal, say NO to fast food, chips, soda, creamy cakes, fried buffalo wings & etc. for now.

Just yesterday, my buddy was updating me about his progress where he have to get 6 packs in 2 months instead of 4 months. So he was telling me that how well is his progress now; but then at the sametime he feels like he’s not being able to perform at his best for the workout routines this week because his body seems to be tired from the inside out.

So, he made this quote for everyone : “Just How Hard Will You Work For Your Goal?”

I will normally ask myself the same question when it comes to my bad workout days. Then it came to me that you might experience the samething as we all do.

Since there are so many people emailing me and asking me about the tips and tricks to get the 6 packs and beach body. Therefore, I came up with this idea. Why not I launch a Beach & Bikini Contest for the public. Where there will be NO joining fee, NO drugs, NO nonsense workout routines and diets as well as NO turning back for getting the 6 packs and beach body you’ve always desired.

This particular contest holds the purpose to help all of you out there who is struggling to complete your training as planned. Or perhaps to execute the pre planned diet you are so well prepared for. It is to help ensure that you get the 6 packs and beach body you desired and not be leaving your shirt on when everyone else at the beach is either topless or in their bikinis.

Don’t get me wrong. The main idea of the contest would be for the public to be aware of their health and fitness level. In the process of achieving the beach & bikini body you will not only see your 6 packs or a sexy bikini body revealing itself; but at the same time your fitness level will drastically increase and you will notice that your body fat percentage would easily drop 6-10%. Which brings you to a healthier and fitter life!(Not to mention that it will improve your sex life too =p)

In the spirit of competition, I am willing to give out a prize(not involving any cash =p). The winner will be recieving a 24 Weeks Custom Made Workout Routine. This particular workout routine will be generated based on the person’s fitness, medical and health profile. Therefore, it will not only provide you results; but will ensure that you are making the best out of your 24 weeks of training. Squeezing every single bit of improvement out of your training and giving you results at it’s peak.

Bear in mind that, males and females are all allowed to participate. There will be no restrictions towards achieving better fitness and health. 

But the question from me would be, “Should I launch this contest?”.

I need some feedback from all of you to ensure that I am making the right choice. If you think I should launch this contest, please drop me a comment or email me. Thanks.