Why should we in a good shape

Sorry guys, this video is in mandarin , I couldn't get an English version, but I want to share this,  I think there will be certain amount of people will get benefited.

Many asked, why should I be bother to get in shape? It takes too much time and effort to work out, I could live with - out of shape, is just how I look, I don't really care how people look at my shape :D

Well, there is plenty of reason why you wanna be in shape. Don't get it wrong, in shape doesn't mean that you need a six pack or look like a body builder. 

Our body is an intelligence bio machine. Most of the time we don't need a doctor to tell us our healthy level. It will shows you! Too much body fat? what does that tell you? beep~ beep~ sir! you are crossing the line, back off. Stop eating junk food, don't always stick your butt on the sofa watching TV!

If your waist is fat, that is not only telling you that you got fats sitting on top of your muscle, but warning, your organs can't take anymore fats internally.

To cut it short, here is 10 simple reason why we wanna stay fit -

1)  Live better and longer

2)  Thrive not just survive

3)  More energy

4)  Avoid disease/Illness

5)  Keep medical costs low

6)  For your family

7)  Empowerment and confidence

8)  Look better

9)  Better mental health

10) and finally - better sex :P

I am not going to write a super long about why we should get in shape, there is plenty good people out there is sharing awesome information. Check it out, here is some I think is quite convincing

http://www.marksdailyapple.com/reasons-to-stay-healthy/#axzz1wq1560El

http://www.femalefirst.co.uk/health/health-1062.html

http://www.stjohnprovidence.org/HealthInfoLib/swArticle.aspx?1,2359

http://liveto100.everybody.co.nz/physical-activity/how-to-stay-fit-and-why

Go out! take a walk! there is Sun out there :)

Home Chest & Back Workout

Hey guys,

It's been a while. finally the movie  I am working on has come to an end. It is a great movie, very good story and great visual effect works to support the story. Its call "Gravity" should be showing in the cinema around next summer. If you have time check it out. support the original ;) you support will keep us (artist) busy.

Now my first mission for the next 6 months will be Gain More Muscle!!

This is a great home chest and back work out if you don't have time to go to gym, or after working crazy hours which Gym are already closed by the time you get out from the cubicle. This thing here save my muscle from shrinking while I was so busy.

I kinda modified a little bit of what Mike Chang is doing but basically all the movement is exactly the same. Push up is not working for me anymore, so what i did is, put some weight in a back pack to make your push up a little more heavier than your own body weight. If you are having problem to find any weight, get a few empty mineral water bottle fill it up with water and adjust to the weight that suit you.

If you don't have a pair of dumb bell at home, I suggest you to get one, it really comes in handy and easy to keep. Make sure you get something like this

This allow you to change the weight for variation workout routine.

Alright Mate! Happy work out and stay healthy not matter what :D

Tricep and Biceps Workout - totally feel pump!

Hey guys,

I am suppose to work till very late tonight, but I went to gym for an hour, and because of I am only allow for such a short time for work out today, so I wanna make it short and super pump.

I remember this bicep and tricep work out that I posted few weeks ago, before I was sick.

I did what he mention in his video and I did one more set so all come together 4 sets.

I felt super pump after 4 sets.

This is what I did -

1) bench dip 20 reps without any weight
2) bar curl 10 reps 15kg
3) bench dip 10 reps with 20kg
4) bar curl 20 reps 15kg
Then rest 90 seconds and repeat 4 steps I mention above and do all together 4 sets.

I completed this in 15 minutes thats also a key to quickly pump all your blood into these muscle group.

Now I am back to work, I feel absolutely awesome after work out and able to produce a lot more animation tonight!!

Hopefully you get the same feeling and result!

Happy Healthy Workout!

Figure Robics

Ahem~ I guess is kinda fun to watch eventhough if you are not interested to do aerobics :P

Happy work out!

Day 3 - Supernatural Deltoid Training/shoulder

Hey Guys!


Hows your work out ? I hope you feel excellent with your get super fit goal!


Today we are gonna talk about deltoid training.


I found this video in youtube, training with Kirk's personally customized shoulder training regimen designed to hit the shoulders with direct stimulation with no wasted movement or uneeded momentum. The delts and targeted muscles are doing all the work and recieving all the stimulation.


Check out this video, I personally found it very helpful for deltoid/shoulder training.


try to follow this moves but remember to go for the weight that fit you best.


I did mentioned about bigger and smaller muscle group. Shoulder is smaller muscle group. You don't want to get these muscles injured. It is very hard for these muscles to get fully recover once injured.


Watch how he maintains his posture while he is doing all different kind of movements. Although his is training with very heavy weight but his posture never goes wrong, thats the key of keeping you deltoid stimulating and healthy at the same time.


There is a lot of people in the gym you can see, they are working out with super heavy weight with momentum which is not really healthy and effective.


So conclusion of shoulder training for skinny people like me. Never go for over heavy weight, always maintain a good healthy posture with good weight for yourselves!


Happy healthy work out!

Work Out Plan Day 2 - Back Muscle Group

Hey guys!

How was the day one work out? you can share you experience here with me if you like ;-) or if you have any suggestion, just shoot.

Day 2 We were talking about Chest work out on the day one plan. Chest basically is a kind of "push" movement, so on day 2 we might not want to "push" again. Our muscle need certain amount of time to rest/repair to get bigger.

I am suggesting to work on our back on day 2. Back exercise is "pull" and back is also bigger muscle group, normally I push myself to do more on chest work out, so the next work out I will need support from another bigger/stronger muscle group, which back muscle group is my best option.

P.S chest and back is bigger muscle group.

arm and shoulder is smaller muscle group. I normally take good care of smaller muscle group, reason is these muscle get injure easier. I will talk about this later on small muscle group work out.

Big Muscle Group - Back Work Out in the Gym! Part 1 

is really good back exercises, it works for either advance body builder or beginner.

For a skinny guy like me, all I need to do is, do the same exercises, make sure my posture is correct, always chest up, straighten my back and go for the weight that I totally feel comfortable with.

Big Muscle Group - Back Work Out in the Gym! Part 2

This is a very good reference of showing you how to stabilise your posture/movement during your work out. A lot of people do these exercises really fast, that could lead yourselves to injuries. In order to build healthier muscle, always go slow and steady. Hold your posture, go slow and comfortable weight.

Big Muscle Group - Back Work Out in the Gym! Part 3

I will not suggest a beginner to do this, I personally think this work out is really good, but only apply to advance body builder who already has at least a year experience. As we can see his movement is pretty fast and a little bit complicated, and he is doing what we call super sets. Super sets is one exercise right after one, the in-between rest time is super short. The reason I link this video here is for people who is looking for more advance work out tips.

as a beginner, I strongly suggest you don't practice this yet. in order to practice this exercises, you will need a stronger sense to stabilise your posture and fully focus on what you are doing at that moment.

I just finish my back work out with my buddy today, I feel destroyed today after so many days haven't been to gym (lot of over time at work recently) but I feel so much better after gym, totally refresh myself and ready to fight the battle for the rest of the week. 

Wish yo'all happy work out! keep it up, you will get the result you want if you insist!!!

Big Muscle Group - Back Work Out in the Gym! Part 3

Big Muscle Group - Back Work Out in the Gym! Part 2

Big Muscle Group - Back Work Out in the Gym! Part 1

Shoulder work out

Massive Bowling Ball Shoulder Workout