1. Look better, improve your physique efficiently and effectively!
2. One-on-one guidance for your fitness program
3. Design a fitness program that corresponds to your fitness objectives
4. Ensure that you are disciplined in your workouts
5. Track your fitness performance
6. Tweaking of fitness program as you progress
7. Fitness assessments and evaluations
8. Keep you company during your workouts at a place of your convenience
9. Help you focus your goals
10. Provides essential motivation
11. Push you to the limit
12. Advice you on your nutrition intake
13. HELP YOU FULFILL YOUR FITNESS OBJECTIVES!

Mens sana in Corpore sano
(ancient athenian) “… a sound mind … in a sound body”

Ladies – Lose that weight, tone up that body of yours!
Men – Tone up with pure muscle mass, get that body you’ve always wanted

When you look good, you’ll elevate your self confidence and esteem,
which in turn relates to better productivity at work and happier lifestyle.

Please visit www.FITNESSBOOTCAMP.sg for more info

While many prefer 1 on 1 training with me, there are those who ask for group training. Look no further. I work with more than 20 Fitness Pros to deliver the first and biggest (more than 1000 clients as at August 2009) Fitness Bootcamps! Training system and structure is prescribed by me and every workout is different. For more info, please visit my Fitness Bootcamp site at www.FitnessBootcamp.sg

What is Get Fit! Fitness Bootcamp?

One hour group workout sessions that are fun and burn lots of calories while enjoying yourself.

Our team of Fitness Experts offers world-class fitness instruction and motivational coaching by Internationally Certified Trainers – packed with challenging, exciting and fun activities designed to help you reach your fitness goals in the shortest time possible. Our results-driven conditioning program are about 60 minutes per session. Fitness Guru’s Fitness Bootcamp provides the intensity of a personal training session with the motivation from a group environment.

What are the the benefits of your programme?

* Reduce Weight (Body Fat)
* Reduce Inches
* Reduce Stress and Tension
* Increase Endurance Level
* Increase Strength
* Increase Agility and Speed
* Increase Self-esteem
* Increase Flexibility and Balance
* Increase Self-Confidence Who can attend? No matter your age, size or fitness level, you can achieve great results. Whether you are a beginner,an avid fitness enthusiast or just tired of the same old routine… our Fitness Bootcamp is the solution!

What kind of workouts will you be enjoying?

Our workouts include cardiovascular, speed and endurance, partner resistance, strength training, stretching exercises, circuit training, running, power walking, improved stretching techniques, giving your mind and body the optimal fitness experience and agility activities. We will stretch your fitness horizons with fitness games, group challenges, wheelbarrow races, kickboxing, medicine ball drills, plyometrics, farkleks obstacle course, guerrilla drills, grass drills, and more than 15 versions of the military standard push-up and CRUNCHES!

Our exercise programs that reduces weight (fat loss), inches and allows people to see quick results.

Where is it conducted?

In an indoor/outdoor environment, utilizing a fun fitness style instruction, coupled with the most progressive, innovative, and creative exercises in fitness, most importantly they’re FUN!

Are your workouts safe?

Your safety is our number one priority. Our trainers are certified internationally, such as from the ACSM and ACE. We work on workouts that have a scientific basis – contraindicative exercises are strictly FORBIDDEN!

Are your main trainers certified?

Our expert team consists of fitness professionals – with international certificates in fitness, and degrees, masters & PhDs in fitness and sports sciences. We are VERY CERTIFIED.

Our Fitness Bootcamp is for all fitness levels – whether you work out daily or haven’t worked out since 10 years ago.

All activities are structured so that you can choose the appropriate intensity for your fitness level. Our workout principles are based on discipline, motivation, and teamwork!

This program is about having FUN, motivation, and seeing REAL results!

What about motivation?

Motivation is a major key to your success. Our course is continuously being developed to keep motivation levels high. No two workouts will ever be the same! Not only is this a mark of a well-designed program, but it also prevents the boredom that many people experience after committing to a long-term fitness regimen. Each person at Fitness Boot Camp starts and finishes together. This bonds individuals into a group, making it easier to stay dedicated to the program.

Please visit www.FITNESSBOOTCAMP.sg for more info

Carbohydrates

There are two types of carbohydrates, SIMPLE and COMPLEX carbohydrates.

Simple carbohydrates, like table sugar, contain little chains of 2 molecules. This type of sugar is easily broken down and absorbed in our bodies because they have only two links to break.

Complex carbohydrates, on the other hand, have more chains and molecules. It takes longer to break it down into useful energy.

Which is better for you?

COMPLEX CARBOHYDRATES, of course. It breaks down more slowly and gives you a long term energy. Besides that, complex carbo is also useful in other ways. For example, vegetables are complex carbohydrate. They contain FIBER. Fiber Slows down the conversion of carbo into blood sugar.

Blood sugar (aka Glucose) is stored in the form of a substance called glycogen and glycogen is a source of energy.

Yoyo-ing effect of Blood Sugar

What?! Blood sugar yo-yoing is caused by the drop in Blood sugar.

Solution?: Manage insulin level.

For example: If we just take a 100% carbo diet in the morning for breakfast, by 10am to 11am you will feel hungry again right? Why? Because you feel a lull in energy. See, all the carbo is converted to glucose almost instantly and this increases your blood sugar to the roof!

Why? Glucose stimulated the production of insulin! So, what happens was Insulin rushed into the bloodstream and transports glucose into storage (liver, muscles and fats). Then the blood sugar in your brain drops. So now that your brain has less sugar, it asks for more food to be consumed. :

We can classify these carbohydrates into two parts :

Good (Stimulate the least insulin) and Not So Good carbohydrates (MOST insulin)

The ‘Good’ carbo are such as : Barley, Oatmeal, Apples, Pears, and Soybeans

Not So Good carbohydrates : Processed grains, corn chips, commercial cereals and raisins

So, what could we do now? SOLUTION : Manage insulin levels by balancing construction of carbo with proteins and fats.

Yoyo-ing effect of Blood Sugar

What?! Blood sugar yo-yoing is caused by the drop in Blood sugar.

Solution?: Manage insulin level.

For example: If we just take a 100% carbo diet in the morning for breakfast, by 10am to 11am you will feel hungry again right? Why? Because you feel a lull in energy. See, all the carbo is converted to glucose almost instantly and this increases your blood sugar to the roof!

Why? Glucose stimulated the production of insulin! So, what happens was Insulin rushed into the bloodstream and transports glucose into storage (liver, muscles and fats). Then the blood sugar in your brain drops. So now that your brain has less sugar, it asks for more food to be consumed. :

We can classify these carbohydrates into two parts :

Good (Stimulate the least insulin) and Not So Good carbohydrates (MOST insulin)

The ‘Good’ carbo are such as : Barley, Oatmeal, Apples, Pears, and Soybeans

Not So Good carbohydrates : Processed grains, corn chips, commercial cereals and raisins

So, what could we do now? SOLUTION : Manage insulin levels by balancing construction of carbo with proteins and fats.

Protein (also known as Amino Acids)

What are they? They are building blocks of life and used to rebuild our body’s tissue. Protein is also essential for the functioning of our nervous system, for growth and production of vital enzymes, antibodies and hormones.

How many components of amino acids are there? 22. 10 of these are called ‘Essential Building Blocks’

Note: Our body is constantly in a state of flux. Every 7 days, we have a completely new skin, the oldest red blood cell is only about 120 days old. Our walls of intestines are completely new after every 3 days.

CLASSIFICATIONS OF PROTEIN

There are two types of protein. The GOOD (Low Fat) and the BAD (High fat).

The GOOD (Low Fat) are such as Chicken breast, salmon, water packed tuna and tofu

The BAD (High fat) are such as Bacon, Beef (most), hotdogs, hard cheese.

ROLES OF PROTEIN

It REGULATES the blood sugar content in your body, helps to metabolise fat and STIMULATE the production of an important hormone : GLUCAGON

Glucagon is a mobilisation hormone, it moves energy out of storage and puts it to work. So this means, you will have less fat stores whenever glucagons moves the energy.

On top of that, GLUCAGON and INSULIN moves in opposite directions. The increase in the production of glucagon (moves fat) will decrease the production of insulin (stores fat).

Insulin stores energy in our tanks and Glucagon helps to empty the tank.

So lets try wrapping things up. If you eat too much carbo, your blood insulin level will be high, your glucagons level will be low. We wont be able to burn much fat if glucagons levels are suppressed.

Yoyo-ing effect of Blood Sugar

What?! Blood sugar yo-yoing is caused by the drop in Blood sugar.

Solution?: Manage insulin level.

For example: If we just take a 100% carbo diet in the morning for breakfast, by 10am to 11am you will feel hungry again right? Why? Because you feel a lull in energy. See, all the carbo is converted to glucose almost instantly and this increases your blood sugar to the roof!

Why? Glucose stimulated the production of insulin! So, what happens was Insulin rushed into the bloodstream and transports glucose into storage (liver, muscles and fats). Then the blood sugar in your brain drops. So now that your brain has less sugar, it asks for more food to be consumed. :

We can classify these carbohydrates into two parts :

Good (Stimulate the least insulin) and Not So Good carbohydrates (MOST insulin)

The ‘Good’ carbo are such as : Barley, Oatmeal, Apples, Pears, and Soybeans

Not So Good carbohydrates : Processed grains, corn chips, commercial cereals and raisins

So, what could we do now? SOLUTION : Manage insulin levels by balancing construction of carbo with proteins and fats.
Fats: Some facts that you may want to know.

Do you know that if you eliminate all the fat in you body, you will be dead in about 6 weeks?

What are the main functions of fats?

Fats cushions the vital organs, and insulates our body. It also stores energy and help utilise certain vitamins.

Fats help the body to produce a hormone called CCK (Nope its not Choa Chu Kang). The CCK sends signal to the brain saying it is full! Fats satisfy hunger longer! Further, fats slows down the conversion of carbohydrates into glucose.

Fats: Energy?

Fats are a very concentrated form of energy, actually. 1 gram of fat gives us 9 calories, while a gram or carbohydrate or protein gives us 4 calories.

Classifications of Fat

We can classify them into three parts: Favourable (High Monounsaturated Fat), Alright in Moderation (Low in saturated fat) and Unfavourable (High in saturated fat).

Favourable (High Monounsaturated Fat): Olive Oil, Canola Oil, Peanut Oil

Alright in Moderation (Low in Saturated fat) : Light Mayo, Sesame Oil, Soybean Oil

Unfavourable (High in Saturated fat) : Butter, Cream, Sour Cream, Cream Cheese

During aerobic activity, your body uses two kinds of stored energy for fuel: fat and carbohydrates/sugar. The intensity of your exercise session determines how much of each energy source is utilized.

Many people believe that a long duration of low- to moderate-intensity exercise is the best way to lose fat. That’s because at an easy pace, working at 60% of maximum heart rate, approximately 50% of the calories you burn come from fat. If you exercise at a higher intensity, say 80% of heart rate max., only 40% of calories you burn come from fat. The majority (60%) come from sugars.

Lower intensity exercise burns more fat calories than higher intensity activities. The more intensely you exercise, the more carbohydrates (and the less fat calories) you’ll expend. But if you’re ready to conclude that lower intensity exercise is the way to go for optimal fat loss, hold on.

When your goal is fat loss, you have to look at the total number of calories you expend during an exercise session. Low-intensity activity burns less overall calories than high-intensity exercise. Let’s say you walk at an easy pace for 45 minutes. You would burn far less calories than if you ran at a higher intensity for that same duration. Burning a greater percentage of fat as fuel does not mean greater fat loss. To make the most of your fat loss program, focus on the total amount of calories you burn in a session, not the percentage of fat versus sugars.

Since high-intensity exercise burns more calories in a shorter period than low-intensity activity, it’s very time-efficient. But is higher intensity exercise always the best choice? No. If you’re just starting an exercise program and your goal is fat loss, it wouldn’t be wise to jump into a high-intensity exercise routine. If you don’t injure yourself first, you’re bound to feel so uncomfortable and discouraged that you quit your program fairly quickly. For beginners to exercise who are interested in fat loss, stick with low to moderate intensity. Give yourself time to improve your fitness level and gradually increase the intensity of your workouts.

• Regulates appetite: Although some people mistakenly think that exercise increases appetite to the point that extra food eaten will negate the number of calories burned, this is not the case. Exercise actually regulates your appetite helping you eat fewer calories.
• Increases metabolism: Also untrue is the belief that exercise is not worth the effort because of the relatively small number of calories used. For example, walking burns about five calories a minute. Since there are 3,500 calories in a pound of fat, it would seem that you would have to walk 11 1/2 hours to lose a pound. The truth is that even moderate exercise creates an 8-fold increase in your metabolic rate (calorie burning) for hours after the exercise. This residual effect, not the exercise itself, is its greatest benefit of exercise for burning calories.
• Maintains Muscle: The movement involved with exercise requires you to use your muscles, which causes the necessary physiological changes for muscle to maintain (or even increase) its size and strength. Since every pound of muscle requires 50-100 calories per day to sustain itself and since fat is burned almost exclusively in your muscles, maintaining your muscle is crucial to losing body fat. Without exercise, you’ll lose muscle and reduce your ability to burn fat. When it comes to your muscle, you either “use it or lose it.”
• Increases Fat-Burning Enzymes: Muscles have very specific enzymes which burn only fat. Research has shown that people who exercise regularly have far more fat-burning enzymes in their muscles than people who don’t exercise. In other words, exercise causes your body to “beef up” its ability to burn fat more efficiently. This means that the more you use your muscles with exercise, the more fat-burning enzymes your muscles develop to burn more fat.
• Changes the Body’s Chemistry: Exercise positively affects a number of hormones in your body which are related to fat storage such as insulin, adrenaline, and cortisol. Endorphins, small morphine-like chemicals, are secreted with exercise and can also help reduce fat storage, as well as create a feeling of well-being and alleviate stress. Exercise also speeds food transit time through the intestines to complete the digestive cycle which reduces the chances for digestive disorders and bowel cancer.

The benefits of exercise go way beyond losing body fat. A fit body responds differently to things than a fat body. Things like cholesterol, sugar, salt, etc. simply don’t affect someone who’s fit the way they do someone who’s fat. From a health standpoint, exercise positively affects every organ in your body. Exercise also improves your sleeping patterns, energy level, and overall feeling of well being. The more you do, the more you will want to do as the benefits continue to increase and you get the results you’re after. In short, exercise is a must for losing body fat as well as improving the overall quality of life. It will add years to your life and life to your years.

Health consequences associated with anabolic steroid abuse include:
(Source: National Institute of Drug Abuse)

• In boys and men, reduced sperm production, shrinking of the testicles, impotence, difficulty or pain in urinating, baldness, and irreversible breast enlargement (gynecomastia).
• In girls and women, development of more masculine characteristics, such as decreased body fat and breast size, deepening of the voice, excessive growth of body hair, and loss of scalp hair, as well as clitoral enlargement.
• In adolescents of both sexes, premature termination of the adolescent growth spurt, so that for the rest of their lives, abusers remain shorter than they would have been without the drugs.
• In males and females of all ages, potentially fatal liver cysts and liver cancer; blood clotting, cholesterol changes, and hypertension, each of which can promote heart attack and stroke; and acne. Although not all scientists agree, some interpret available evidence to show that anabolic steroid abuse-particularly in high doses-promotes aggression that can manifest itself as fighting, physical and sexual abuse, armed robbery, and property crimes such as burglary and vandalism. Upon stopping anabolic steroids, some abusers experience symptoms of depressed mood, fatigue, restlessness, loss of appetite, insomnia, reduced sex drive, headache, muscle and joint pain, and the desire to take more anabolic steroids.

In injectors, infections resulting from the use of shared needles or nonsterile equipment, including HIV/AIDS, hepatitis B and C, and infective endocarditis, a potentially fatal inflammation of the inner lining of the heart. Bacterial infections can develop at the injection site, causing pain and abscess.

High Intensity Training. This is a training method which believes in minimizing the sets per exercise. No warm-up sets are done with the belief that the first few reps of the exercise is sufficient. Each set is done at very high intensity to complete failure. In a typical HIT workout, 15-20 different single set exercises may be done in the space of 1 hour hitting the entire body with around 2 mins rest between sets. Amongst other benefits, HIT training is a very time efficient way of training.

What is Periodization?

Periodization is a training method where over a series of weeks the number of reps is dropped and the weights increased. The idea behind this is to shock the muscles into growth by varying the reps & weights. Part of the theory of periodization revolves around the idea that a person can’t always train with 100% intensity and that the body may actually need some periods of lighter weight, variable rep training to allow for recuperation. In addition, periodization is based on the idea that not all muscle fiber types can be trained with the same rep schemes.

There are three macronutrients (food consumed in large amounts to meet energy and other physiological requirements) that you must consume daily: protein, carbohydrate and fat. Bodybuilders often focus on protein (which is the largest constituent of muscle cells after water) because, after all, “you are what you eat.” However, the most critical factor for weight gain is total Calorie (one Calorie = one kilocalorie) intake.

How many Calories? Those attempting to add muscle to their frames should consume at least 15 to 20 times their body weight (in pounds – kg x 2.2) in Calories per day.

How much protein? Approximately 15 to 20% of those Calories should come from protein.. Common sources of include milk, eggs, red meat, chicken & beans.

How much carbohydrate? Approximately 60 to 65% of those Calories should come from carbohydrates. The healthiest diets usually involve a wide variety of carbohydrate sources starting with vegetables and fruits. Other sources of carbohydrates include rice, pasta, baked potatoes, oats and breads. These are common carbohydrates consumed on weight-gain diets.

I want to tone up, but I don’t want to get too big. How can I achieve this?

You should work out exactly as described above with one exception: once your muscles are as toned as you want them, stop increasing the amount of weight. Performing sets of endless repetitions with extremely light weight is a waste of time. It will not make you more toned. There are only two reasons to perform more than 12 repetitions in a set: 1) you really like to warm up thoroughly or 2) you really like the feel of the pump after a high-rep set. High repetitions will not lead to toning, or hypertrophy for that matter.

No. When we’re working a muscle or group of muscles to burn fat, we have no control over what part of the body we burn fat from. There is no such thing as “spot reducing”. 100 reps of any exercise is a waste of time.

Fat generally is used up in pretty much the reverse order it was put on, (LIFO – Last In First Out). When you are exercising, the blood is carrying fat from all over the body to provide the energy. The muscles which are being worked will improve, of course, so when the layers of fat finally do get worked off, you’ll have some nice lean tissue to show for all your efforts.

FAT BURNING: How do I know when I’m exercising hard enough to burn fat?

Actually, you’re *almost* always burning fat at one rate or another, but you burn most when your body is in its aerobic range. A good rule of thumb is that after 20 minutes in your aerobic zone, you will be burning more fat than carbohydrates / glucose.

Research has shown that a lot of people get into their fat burning zone after about 20 to 25 minutes of sustained low to mid intensity aerobic exercise (jogging, rowing, cycling). So, when you are jogging, remember that you are burning your glucose and carbohydrate calories for the first 20 minutes, and you will start burning a major portion of your fat calories after the 20th minute. If you can increase your aerobic activity to 30 minutes or longer, you will be burning a larger percentage of calories from fat.

There is still some disagreement as to which is better – longer duration at lower intensity, or shorter duration at higher intensity. If you are limited in time, then the higher intensity will maximize your aerobic benefits in a shorter time.

If you can work for a longer duration at a lower intensity, you will decrease your chance of injury. The object is to burn more calories than you take in. 3,500 calories equals l pound of fat. Your muscles will continue to burn fat after both aerobic and anaerobic (muscle training) exercise.

The question is also perhaps the most common question raised by individuals exercising for the purpose of either weight loss or simply weight control. This stems from the recognition that aerobic exercise is a significant adjunct to any weight loss program, that is diet plus aerobic exercise produces more weight loss than diet alone. In addition, the weight lost with exercise tends to be a higher percentage of fat.