Sunday, 2 November 2014

A two-a-day workout

Today I have my run in the morning and then trained with weights in the early evening. This is known as a two-a-day workout, and will boost your weight loss. You do not have to do this type of routine every day, but if you can find the time to do at least one of these double workouts each week, you will be well on your way to reaching your weight-loss goals.

Running in the morning can also help you to lose weight faster. A run will jump start your metabolism early in the morning, so your body burns calories at a faster rate throughout the day. 

Today I did not take the actual photos while I'm training in the gym, but this is all the exercise I have trained in the gym.

Latpull ( 80kg ) - 4 sets of 15 reps

Lower abs crunch - 4 sets of 15 reps

Chest press ( 80kg ) - 4 sets of 15 reps

Roman Lateral Crunch ( 12.5kg ) - 4 sets of 15 reps

Lat Row (17.5kg) - 4 sets of 15 reps

Crunches - 4 sets of 15 reps


  1. The Roman Lateral Crunch seem very hard to do! Anyway I will try it one day!

  2. That is good knowledge for workout everyday! Thanks for sharing!

  3. Your muscle so big! 如果我跟你比腕力的话我肯定会输!哈哈哈。。。。。

  4. I would like to make my weight-loss! But now I see your suggestion that is good idea to do it! Thanks for share! I hope that is work for me to make my weight-loss!

  5. How is your Morning Run yesterday? That is good run for everyone's!

    1. Is a great run. Thank you Albert Khor

  6. I would like to go for Morning run next time. Because I want to make my weight-loss from 78kg to 60kg!

  7. Exercise always can keep my body shape beauty!

  8. What's up today? Another run again

  9. According to me., there should be motivational videos playing in the gym
    along with the music. This way the people who come to the gym and don't feel
    like working out can get motivated and get good results.