Wednesday, 29 October 2014

Gaining muscle mass while shredding body fat

Building up muscles is the fundamental for fat burning. For the past few weeks I have attended many gatherings wtih my family and friends and eaten too much causing me to gain extra weight (even with beer belly). I can't let myself continue to grow fat this way because there is an upcoming 42km full marathon to conquer on 7th December, and I am determined to cut down my weight from 68kg to 63kg one week before the race. Through my past experience back in 2009 since I started training to lose weight, the focus will have to be on muscle strengthening and significant controlled diet without taking too much calories.

There are basically three methods to share with everyone out there who wants to know a healthy approach on losing weight and getting rid of excess fats.

1. Take note of your eating diet, do not consume too much calories, practice to set a target and check the amount of calories you should take per day.
2. Increase the frequency of your exercise routine, try to work on cardio exercise for faster fat reduction.
3. Build your muscle to increase your metabolism and calorific value.
Once your body muscle has achieved a stronger build, you would naturally feel rejuvenated,  energised and healthier with more focus in whatever you do. This can greatly improve many ways of your daily lifestyle.

With a positive mindset and practice, I believe anyone can get rid of unnecessary fats based on  careful diet planning, regular exercise and the right method to train your muscles.


Push up - 3 sets of 15 reps
Morning one session
Evening one session


Crunches - 3 sets of 15 reps
Morning one session
Evening one session


Chin up - 3 sets of 15 reps


Crunches - 3 sets of 15 reps


Chest press (80kg) - 3 sets of 15 reps


Leg raise - 3 sets of 15 reps


Latpull (80kg) - 3 sets of 15 reps


Roman Lateral Crunch (12.5kg) - 3 sets of 15 reps


Follow up with a 10km run

17 comments:

  1. Roman Lateral Crunch (12.5kg) that is very hard for me to do it! How many times you can do? For me maybe 3 times!

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  2. I managed to do 3 sets of 15 reps

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  3. 请问 Iatpull 的运动可以增强那个身体部位?

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    1. Latpull 可以增强shoulder, Triceps 的部位。

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  4. 请问如果要练成八块肌肉应该怎么练?我是帮我弟弟问的。。。。。。

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  5. Your body so smart! I think we can fight for one day for the exercise! Like the push up and crunches . See who can do more.hahaha.......

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  6. 我很羡慕你的身体很壮! 请问如果我要练成这样,应该要几个月才能成功?

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  7. 我有时练完Leg raise的时候,走路时感觉脚软!你有这样的现象吗?

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  8. 你跑马拉松赛可以跑几个小时呢?我猜两个小时?

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  9. Smart guy always has smart body! Keep training to be stronger one day!

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  10. 我发觉当你在做gmy的时候,你很喜欢带帽子。你不会觉得热吗?呵呵呵。。。。
    祝你在跑马拉松赛的时候顺顺利利!加油

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  11. Cool man! The all exercise is great! I would like to do it and also share to my friends! Thanks Mr.Ashley sharing!

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  12. I can do the push up exercise for almost 20 times! Can you do more than it! hahaha......

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  13. I think you can do some video for this exercise. Then that is easy to understand and also can follow your step to do it!

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  14. No bad for you sharing the exercise knowledge!

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