Body fat (everybody wants to know this!): 1-2% drop. 2mm on the 1 site supra illiac. 2mm on the abs. I did not biosig myself (because I can’t self measure 12 sites!) but there is a clear difference.
Waist drop 3cm each down to 78cm (smallest point) and 81cm (around belly button)
Weight down 2kg total.
I did the same food today, and I feel quite drained (did not take an off day the last 7 days to keep the lymph fluid flowing) so I just did some lower weight prowler pushes. Anaerobic capacity was not bad I still managed 8 laps of my gym’s 35m track with only a slight desire to throw up haha.
Bowel movements were good, I am also getting great sleep. At least 7 hours straight at night and a nap in the day. Once again, the topical magnesium + capsule magnesium combination seems to do very well. I highly recommend this combination especially if you KNOW that your digestive system has issues. The topical application (on skin) is wonderful for absorption.
I would probably do shorter cleanses of 1-3 days every month for health. In the future I will rotate the “extra supplements” to detox new things. I have a package for detoxing heavy metals, one for plastics and one for estrogen. All the detoxes will start when my far-infra red sauna comes in.
I am a healthy and quite a “clean” guy and I benefitted. Imagine somebody who has not taken care of themselves in the past or has worked/lived in a more toxic area or has genetic tendencies to store/be affected by toxins. They will benefit even more!
I lost a bit of fat although this is NOT I repeat NOT a fat burning plan. There are ways to burn fat faster. It is just that those ways get “stuck” by poor health or toxicity. That is that this plan is for. Detox removes obstacles to future progress. And that is part of reaching your goals!
Athletes benefit because toxicity can affect tendon and muscle strength. As well as aerobic and anaerobic endurance as it prevents cells from producing energy effectively. So guys and girls wanting to be strong should be on a detox at least twice a year as well.
THE END of detox!
I will slowly reintroduce food to my life! I think I need to put some fat back into my diet ASAP. I miss it even more than protein.
A question came in about carbohydrate levels, yes they are quite high during the detox because the protein used is rice based and will have some carbs. But its only 100+g which is not going to help you strip fat, but its not high enough to make you a tubby either. Also the carbs are always with protein and often with fiber so its not so bad:)
Do you think you would get a better workout in a park? Or at the best gym in Singapore?
Although the quality of the coach who designs your personal training or weight loss fitness program is the top priority, I would admit that the quality of your fitness program design is influenced by the tools available to the coach.
Imagine…If you only gave me a 5 kg dumbbell, I would run out of useful exercises faster than if you gave me a complete gym set up with the right mix of different dumbbells, varieties of barbells, lifting platforms, power racks, machines and accessories like gym balls, bands, lifting pins, grip training equipment, etc (oops that just describes my Gym in Singapore).
In my experience, it is almost impossible for a in home personal trainer or a fitness instructor who trains out of a condo gym or a hotel gym, or a community center gym, to match the results we get at the Genesis Performance Center.
Just think for a moment why this would be so?…They would need to match both my program design ability, knowledge of health, understanding of anatomy, thousands of hours of study and seminars, as well as have the right gym equipment to do the job! This is a problem because these gyms were not designed by a person with 16 years of drug-free training study and experience.
It is also hard for any outdoor boot camp in a park to match the results we get at our indoor fitness boot camp which fully utilizes all the equipment available to us. In fact one bootcamp member recently commented “I’ve tried all the other bootcamps in Singapore and yours is way more value” … well of course:) We only design good programs and will ALWAYS get the equipment needed to support it.
This year 2010 alone, I plan to spend much of our business budget on upgrading our equipment to continue to lead Singapore Gyms as the best equipped (with the most useful stuff!) so that I have the greatest variety of gym equipment, so that I can design the greatest variety of personal training fitness programs, so that I can help the greatest amount of people get the weight loss, mass gaining or sports performance goals they deserve.
When choosing a gym, like in the rest of life, there are three groups of people.
Those who read and make the right choice (check out the remainder of my Singapore fitness blog to read more!)
Those who observe others and make the right choice (check out our success stories on the Singapore fitness homepage, or the success stories page)
And those who “piss on the electric fence to learn for themselves” – unfortunately some people try other methods and places to try and get results but are disappointed, frustrated and upset. In the end, after some pain and unfortunate experiences, they end up at Singapore’s best Gym, The Genesis Performance Center.
Part of coaching clients either in our Singapore personal training or fitness boot camp programs, is managing the emotions of fitness. Getting strong, or lean or looking good is incredibly emotional and as a coach we need to handle these emotions.
Every Client in singapore who wants to build muscle, burn fat, lose weight and get strong wants it NOW.
Our fitness coaching, nutritional, health building and performance boosting programs get you there as fast as possible… but there is still this instant gratification factor that kicks in sometimes.
One of my clients was upset and discouraged and wondered why he kept getting “weaker” during this phase of his training. All other signs were good, he was leaner, bigger and visibly improved in all areas! Just that he could not lift the weights he usually could.
Here is where coaching and knowledge comes in. He has been on leave lately and has been training more often and on a harder program than before. I explained that I am intentionally over-training him for these few weeks so that when he rebounds he will be stronger than before. Also, he has to understand that he is a fairly advanced trainee, and these guys will have “great” workouts where they set records more and more infrequently as they progress. And it takes more and more specialized training to progress.
After all, the best in the world, the Olympic champ, has a great workout only once every 4 years!
The same is true for fat burning. Assuming you are training hard and doing the right nutrition and supplementation for your genes and current fitness level, weight loss or fat burning tends to come in “bunches” not 500g/day but rather nothing for a week, then suddenly 1-2kg. Then again, I as a coach have to keep people on track during the “no-progress” times.
I will use myself as an example of not having great workouts often. Here is me… lifting 200kg x3 in the deadlift from a podium at 81kg bodyweight. This was a VERY draining attempt for me and I could not repeat this effort for more than 3 weeks after this set of exercise. I had a “great” workout only once in that MONTH! But its ok because it was a record that I had been training 6 weeks to get.
The key is to stay on track, stay in focus and never give up on your fat burning, muscle building or weight loss goals.
When the container arrived fresh from the port… and the shipping guys unloaded all the new equipment into our gym. Got to be honest… I didn’t really know what to do with the mountain of boxes. But we gotta start somewhere.
Thanks to my very helpful family and clients, we managed to get started and get finished so that the Genesis performance center is even better able to cope with the fat loss, strength training and performance needs of our clients.
Laying out the 35m indoor track was particularly hard! Rubber is insanely heavy and getting the big rolls into place was like doing strongman tire flips.
But in the end its all worth it, we now have more than 20 benches and 6 sets of dumbbells. Also we have 14 squat racks/power racks so that nobody has to wait for equipment. You will be surprised how effective workouts can be when you can stick to the required rest intervals.
So there we have it, the best private fitness center in Singapore just got better and it doesn’t stop here. I think and dream day and night of new things to learn and teach so that we can meet the needs of our clients better. Personal training for weight loss, fat burning and muscle building, as well as fitness boot camps are not the end of what we can help clients with. More and more coming soon.
Weight loss, fat loss, and mass gaining are the goals of three major groups of people that join our customized personal training and our group fitness bootcamps. What we do at the Genesis Performance Center is give you a world class fat loss or mass building training program, along with nutrition that is customized for your genetics, ethnicity and current levels of bodyfat.
The mental/psychological aspects of fitness. There is an old saying that says:
“If you want to know where a person’s mind has been, look at their body today…
if you want to know where a person’s body will be tomorrow, look at their mind today”
Our body follows our brain! For e.g. when we are afraid, our hair stands up and our heart beats faster.
So ask yourself… if you have been stuck in a fat loss, weight loss, or muscle building rut or plateau lately, and you have been trying without success to get the results you want…
When first time visitors come to my gym, they often have similar goals. Fat loss, muscle gain, better performance, better health etc.
One of the questions they often ask is “what are the average results that people get”.
That is a fair question. But not a very good one.
I’m not looking for people who want to be average! The commitment, time, energy, and money that you would spend on good coaching, should not leave you with an “average” experience, or average results.
Ask me “what is the BEST result you have ever seen” – and aim to be even better!
I love the gym that I own now. It’s has everything we need to get great results for clients. Barbells, dumbbells, kettlebells, bikes, slide board, and a bunch of other stuff.
But as a Personal trainer and fitness coach in Singapore, I am facing the same challenge that all businesses in Singapore face. Space.
Singapore space is at a premium and so is its price! Ouch. We can either go super cheap (but super far away!) or expensive in the town area. The problem is that there isn’t that much inbetween these 2 extremes (that I have found suitable!).
One day I want to own a large warehouse type building in a fairly accessible place. Then we can build a gym that has space so that my staff and I can help more people! I want space for running drills, an short indoor track, a place to throw medicine balls and stuff like that too. Yummy.
Something like this…less boxes, more training space and equipment!
That is why I’m building the Genesis Performance Center. Client by client I want to make them all successful so that when we do build a big place one day, it won’t be a white elephant, but rather a place which will be filled every day with a great community of people who are transforming their health, their performance levels and their lives.
Below is a video of some of our clients training in our OLD GYM. It was only 700sq ft! Now we are in a 3100sq ft facility. More room for more fun.
That is the logo of our company, the Genesis Performance Center. I wanted something “active” looking, not just those “one bicep and a dumb bell” kind of logos.
It really is a symbol of the way I feel fitness should be. Not just the muscles, or the leanness or the small waistline, but rather athletic fitness that improves all areas of life and makes daily living a joy.
One of my favorite sayings is that “the body is made for movement” and thats the way my clients and I train.
The research statistics are pretty scary. During our life we have about an 80% chance of having back pain. Sure its not a Singaporean study but I see no reason to think that we are different.
After taking a look at some of the ways “real life” people I know in Singapore that have hurt their backs…it’s something that we as personal trainers and fitness professionals MUST take note of and prevent. Here are some of the ways that people I know have been hurt.
1. Back pain after Sneezing (this one was a slipped disc that required long term medical care)
2. Back pain after helping an old lady carry her shipping.
3. Back pain while slipping on a moist badminton court
4. Back pain while helping a friend shift furniture
As usual I’m a “be a part of the solution” kind of guy, and actually I study a lots of material specially so that my staff and I at the Genesis Performance Center can help our clients deal with, prevent and recover from back pain so that they are back to full speed, full strength and full health.
Back pain is frustrating because it makes us feel old and immobile and I dare say …. even helpless! It is only responsible for fitness and performance professionals to help people avoid it!
Thanks to my very helpful family and clients, we managed to get started and get finished so that the Genesis performance center is even better able to cope with the fat loss, strength training and performance needs of our clients.
Laying out the 35m indoor track was particularly hard! Rubber is insanely heavy and getting the big rolls into place was like doing strongman tire flips.
But in the end its all worth it, we now have more than 20 benches and 6 sets of dumbbells. Also we have 14 squat racks/power racks so that nobody has to wait for equipment. You will be surprised how effective workouts can be when you can stick to the required rest intervals.
That is the logo of our company, the Genesis Performance Center. I wanted something “active” looking, not just those “one bicep and a dumb bell” kind of logos.
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