FREE Quick Start Workout Routine 1

Hi, this is the first time that I am posting up an absolutely FREE Quick Start Workout Routine for everyone to jump start your metabolic rate and start losing those body fats that you gained before this. This is a FREE workout routine for those of you who had not been active or exercising for more than 2 months. Enjoy~


FREE Quick Start Workout Routine 1 - Awesome video clips here

Day 25

Snack : granola bar 90 kcal

Breakfast : coffee, cereal 507 kcal

Lunch : spaghetti, tuna, cucumber, tomato 513.65 kcal

Snack : banana 100 kcal

Post workout shake : whey protein, milk 278 kcal

Dinner : rice, tofu, grilled pork, tomato 491.51 kcal

Total calories consumed today : 1980.16 kcal

Day 24

Breakfast : cereal, milk 418 kcal

Snack : coffee 89 kcal

Post workout shake : whey protein, milk 278 kcal

Lunch : bread, sweet potato, grilled pork 664.25 kcal

Dinner : rice, pork, broccoli 531.3 kcal

Snack : Strawberry 35.27 kcal

Total calories consumed today : 2015.82 kcal

Day 23

Breakfast : bread, coffee 365 kcal

Snack : banana 100 kcal

Post workout shake : whey protein, milk 200.5 kcal

Lunch : spaghetti, tomato, cucumber, tuna 513.65 kcal

Dinner : rice, grilled chicken, broccoli 565.7 kcal

Total calories consumed today : 1744.85 kcal

Day 22

Breakfast : coffee, bread 240 kcal

Snack : banana 100 kcal

Post workout shake : whey protein, low fat milk 194 kcal

Lunch : rice, choy sum, broccolli, chicken 483.9 kcal

Dinner : rice, choy sum, egg tofu, chicken 563.53 kcal

Snack : pineapple 54 kcal

Total calories consumed today : 1635.43 kcal

* Just to let everyone know one thing, the food in my pictures are normally boiled, steamed and grilled. One of my friends told me that I should state this out in case anyone misunderstood thinking that I fried my food. My food intake normally are either fresh salad, grilled with no addition of oil, or only once or twice with virgin olive oil as dressing(very small amount of it). Thanks Khai Yong

Day 21 - End of Week 3

Breakfast : cereal 347.4 kcal

Snack : bread, jam, banana 204 kcal

Lunch : potato, onion, egg omelet, bread 672 kcal

Dinner : belacan fried rice, choy sum, pork 447 kcal

Snack : mandarin orange 45 kcal

Total calories consumed today : 1715.4 kcal

Spot Reduction

What is "Spot Reduction"?

Do you always have people telling you or shall I say, teaching you that you can reduce your flabby arms size by doing more arms workout or make your man breast more firm by doing more chest workout. Or even worst, if you want to get 6 packs abs, just do a lot of sit ups. If you happened to come across people like that, please ignore them. Cause it means that they don't understand how our body works. Let me emphasize this, "There is NO such thing burning fat in one particular area in our body. It works overall, every part of our body.".

Let me reveal a secret to all of you which are reading my site. Our body is natural born to be a fat burning machine. But it's just up to us whether if we want to "switch ON" that button. In order for our body to burn fat, all you need is just bring your heart rate up to 60-65% for average people. That's all you need, regardless of what you are doing; as long as your heart is in that 60-65% fat burn zone. YOU WILL BE BURNING FATS from your body(every single part of your body), WITHOUT A DOUBT!

So guys and girls, whether if you are doing shopping, walk in a park taking your family out, or even spending your time with your friends. Just as long your heart rate is 60-65%, you will have your "Fat Burn Button" switched on.

Day 20

Breakfast : cereal, coffee 533 kcal

Post workout shake : whey protein, banana 290.75 kcal

Snack : 7-up revive 91 kcal

Lunch : bread, turkey ham, cucumber, eggs, light dressing 537 kcal

Dinner : rice, pork, cauliflower 532 kcal

Total calories consumed today : 1983.75 kcal

Day 19

Snack : granola bar 90 kcal

Breakfast : cereal, coffee 513.2 kcal

Lunch : egg omelet, sunflower seed bread, roast chicken, turkey ham, mustard, pickles 535 kcal

Snack : muesli, yogurt, milk 268 kcal

Dinner : white bread, turkey ham, lettuce, chicken ham, beef ham, light dressing 448 kcal

Total calories consumed today : 1854.2 kcal

Eating Out

What happened when we can't have our healthy food and was forced to eat out?

There is always a way to minimize your fat intake and maximize your nutritional food intake. When we are eating out, always look for places that serves us good food instead of junk food. Try considering how they prepare the food and always ask them to seperate the dressing. In order to not over consume extra calories ( FATS ).

That way, you will still get to enjoy your food in a healthier way. Rather than just gobbling away all the things that are going to waste your hard work and effort during your training session.

* If you are not working out on the training ground, work out in the kitchen by learning how to prepare your own meal. It definitely benefits you in the long run~!

Day 18

Breakfast : granola bar 90 kcal

Breakfast : cereal, coffee 552.4 kcal

Post workout shake : whey protein, banana 271.25 kcal

Lunch : spaghetti, cucumber, dory fish 565.4 kcal

Dinner : rice, dory fish, broccolli 332.5 kcal

Total calories consumed today : 1811.55 kcal

Day 17

Breakfast : cereal, coffee 488 kcal

Lunch : wheat bread, sweet potato, pork 616.7 kcal

Post workout shake : whey protein, MnM, banana 291.25 kcal

Dinner : rice, pork, broccolli 600.8 kcal

Total calories consumed today : 1996.75 kcal

Day 16

Snack : Granola bar 90 kcal

Breakfast : wheat bread, eggs, coffee 516 kcal

Post workout shake : whey protein, m&m 236.75 kcal

Lunch : wheat bread, dory fish, sweet potato 444 kcal

Dinner : rice, choy sum, tomato, dory fish 526.6 kcal

Total calories consumed today : 1813.35 kcal