Personal Training Blog | Featured client: Rabbani (Week 4)

Current weight: 78.6kg

2nd session for week 4. For Wednesday's training, the target was to do strength training for the upper body with different exercises per body part using only free weights. After 15 mins of warming up, it was time to pump some iron!

Started off with bench press followed by chest flys.

Dumbbell pullovers and bench pulls for the back.

 Workouts for the Deltoids & Trapezius: (Anti-clockwise) Barbell shoulder presses, lateral raises and barbell shoulder shrugs.

Tricep dips & dumbbell tricep pullovers.

Bicep curls + Concentration curls. He's already feeling the excitement in his muscles!

Ended off with Side bends for the obliques and tuck ins for the abdominals.

It is important that you start the workout from the biggest muscle group to the smallest group because by choosing to work your bigger muscles first will have a wide variety of implications on your workout. Overall, you will be able to achieve higher intensities throughout your workout because the largest muscle groups will have a chance to activate without your body already being fatigued from smaller muscle work.

Keep fit and stay fit!,

-fuad

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Metta Charity Run 2012

This is the first time Reactiv has been invited to be the official fitness partner for a Charity Run! 

I was really looking forward to it.

We put together two videos for the participants for their pre-run preparation - 

one for the warm up procedure and the other one for tips on running drills.

Please enjoy and share!

It was a beautiful morning on 2nd June and the Guest of honour

Dr Teo Ho Pin, Mayor of North West District was present to grace the Charity run. 

Upon the arrival of Dr Teo and all the participants, Fuad and myself led the mass warm up.

Arm swing!

Everybody look to the left!

Dr Teo enjoying his dynamic warm up

For more information on the run and the pictures, you can visit their facebook page at :

http://www.facebook.com/MettaWelfareAssociation

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Personal Training Blog | Featured client: Rabbani (Week 4)

Current weight: 79.8kg

Rabbani has just completed 3 weeks of training and have since moved on to start on his 4th.

He completed a total body HIT (High-Intensity Training) yesterday and I'm sure that behind all the muscle aches that he is having right now, the accomplishment of completing this workout will spur him on! Though tough, HIT is a great way for individuals to burn fat as well as build muscle that involves body weight + weight bearing equipments.

For this session, the amount of load was minused off by 50% as exercises was performed as a slow rate - 4sec +ve, 4sec -ve. We started off working on the biggest muscle group and ended with the smallest.

Squats, concentration is key.

Persevering through the leg extension machine!

Don't forget the hamstring curls.

Bench press.

Lat pulldowns for the back.

Enduring the pain!! Shoulder presses.

Concentration curls. Another form of exercise for the biceps.

Skullcrushers for the triceps.

Core stabilizers.

Throughout the past 3 weeks of training, Rabbani's form while doing exercises has improved but there is still more to improve on, especially on his posture. Hopefully, in the coming weeks to come, we can see a difference to it.


Keep fit and stay fit!,
-fuad

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Personal Training Blog | Featured client: Rabbani

Since May, I have been working hard trying to make my personal training client, Rabbani, to achieve his fitness goals and I think it is a good idea for me to blog it out to record his progression as well as getting people interested on what goes on when a PT meets his client.

A short Bio of himself: - 

Name: Rabbani Mubarak

Age: 24

Height: 172cm

Profession: Marketing Executive

Weight (before training programme): 81kg

Rabbani's desired outcome from training:

- Toned and developed thighs, hamstrings, calves and gluteus.

- To lose love handles, abdominal fat and achieve a narrower waist line.

- Stronger midsection and upper body.

I have designed a programme that is specifically made for him that includes a mix of HIT (High-Intensity Training), HIIT (High-Intensity Interval Training) and weight bearing resistance training; amongst other things. Do keep a lookout on his progression over these few months and don't forget to comment! :)

Keep fit and stay fit!,

-fuad

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53rd National Inter-School Track and Field Championships 2012

53rd National Inter-School Track and Field Championships 2012

The Annual school track challenge has come to an end and we witnessed records being smashed, PB being set, "dark horse" schools getting into the finals and "sure win" schools not meeting expectations.

This is my 2nd Nationals with ACSi and Sengkang Sec and we saw how the teams grew, from heats qualifiers last year to finalists this year. I helped the teams train hard and diligently for this major competition and I witnessed the sacrifices made for the relay teams.

These crazy 8 days of competition plagued by unpredictable weather and harsh AM heat did not stop our school athletes from breaking records. Many reports by the Straits Times and other major news publications featured our athletes in their writeup. I personally feel that this is really good publicity for local Athletics.

Please download the results here:
http://results.schoolsports.sg/sectrack/ss_home.php?mypage=download.htm

The articles:





Thank you Sha for these articles and Mr Lawrence Ang for the pictures below!












And my contribution:

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