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Wednesday, 29 June 2016

Get Certified In Fitness NOW IN SABAH!


Sabah Fitness Festival has appointed FIT as the official education partner! 

Besides than featuring our signature Exercise Instructor workshop (Bilingual- Bahasa Malaysia & English), Fitness Nutrition Specialist, Bodybuilding for Personal Trainer and Certified Group Fitness Instructor Workshop, we brought our education partner from Australia- Functional Training Institute (or better known as Australian Institute Of Kettlebells) to deliver one of their most demanding workshop- Fundamental of Mobility Training.


Check out the course details here:
http://www.fit.com.my/fitness-courses/sabah-fitness-festival/

Credit to:( fit.com.my)

Izwan Yusop
Advanced Personal Trainer
Fitness First SCM

Tuesday, 21 June 2016

Compound vs Isolation Workout!



The best way to classifying your weight training exercise is to know which routine gives what to you. Which part and how many muscle being used to performed.


In this case there are 2 types of exercise:


Compound Exercise
Isolation Exercise



Some say that compound exercise is better than isolation and vice versa. But that is not all true.The truth is both compound and isolation exercise can benefits us in different ways

So let me break this down for you:

Compound Exercise- is any exercise that involves the use of more than one major muscle group at a time. Normally this involve movements from 2 or more joints on our body . Typically, there is one larger muscle group that ends up doing the majority of the work, and then one or more smaller muscle groups that are recruited secondarily. 


According to the basic movement in fitness, if an exercise involves pushing, pulling, squatting, lunges or deadlifting, it’s usually training more than one major muscle group, and that makes it a compound exercise.

Here’s a list of the most common isolation exercises along with the muscle it /trains:

  • Flat, Incline or Decline Bench Press (barbell, dumbbell or machine).Primary Muscle Group: Chest.Secondary Muscle Groups: Shoulders, Triceps
  • Overhead Shoulder Press (barbell, dumbbell or machine)Primary Muscle Group: Shoulders.Secondary Muscle Group: Triceps
  • Dips (on parallel bars with slight forward lean)Primary Muscle Group: Chest.Secondary Muscle Groups: Triceps, Shoulders
  • Dips (on parallel bars with no forward lean)Primary Muscle Group: Triceps.Secondary Muscle Groups: Shoulders, Chest
  • Rows (barbell, dumbbell, or machine)Primary Muscle Group: Back.Secondary Muscle Group: Biceps
  • Pull-Ups, Chin-Ups, Lat Pull-Downs (any type of grip).Primary Muscle Group: Back.Secondary Muscle Group: Biceps
  • Deadlifts (many variations).Primary Muscle Group: Posterior Chain (Hamstrings, Glutes, Back, etc.).Secondary Muscle Groups: Much Of Lower Body, Much Of Upper Body
  • Squats (many variations).Primary Muscle Group: Quads.Secondary Muscle Groups: Most Of Lower Body (Glutes/Hamstrings), Lower Back

Kevin Levrone IFBB Pro

And as you can see on the joint movement and muscle involvement below:
  • All chest pushing/pressing exercises also use the shoulders and triceps.
  • All shoulder pushing/pressing exercises also use the triceps.
  • All back pulling/rowing exercises also use the biceps.
  • Deadlifts and squats (and split squats, lunges, step ups, leg presses) also use a variety of lower body muscles and, in some cases, the lower and/or upper back.

Whereas on the other hand,


Isolation exercise- is any exercise in which only one major muscle group is trained by itself. Typically, the movement is done in such a way where usage of all other muscle groups is avoided, which leaves one muscle group isolated and able to do all of the work with mostly single joint movement.



Here’s a list of the most common isolation exercises along with the muscle it isolates/trains:
  • Flat, Incline or Decline Flyes (dumbbell, cable or machine).Muscle Group Trained: Chest
  • Lateral Raises or Front Raises (dumbbell, cable or machine).Muscle Group Trained: Shoulders
  • Biceps Curls (barbell, dumbbell, cable or machine).Muscle Group Trained: Biceps
  • Triceps Extensions (barbell, dumbbell, cable or machine).Muscle Group Trained: Triceps
  • Leg Extensions.Muscle Group Trained: Quads
  • Leg Curls.Muscle Group Trained: Hamstrings
  • Calf Raises.Muscle Group Trained: Calves

Basically, if an exercise involves raising, curling or extending, it’s usually training just one major muscle group, and that makes it an isolation exercise. Isolated exercises are great for minor tweaking once you have already established your goals, however for those looking to make significant muscle gains or lose bodyfat, they are not ideal.

So, what’s best for you? Here’s what I recommend…


  • If your primary goal is performance related (increasing strength, improving performance,powerlifter, weight lifter strongman & etc.), then compound exercises should comprise the majority of your workout routine. Isolation exercises should be greatly limited or possibly avoided completely.
  • If your primary goal is for esthetic & looks related (building muscle, losing fat, getting “toned,” body building, athletic physique & etc.), then compound exercises should comprise the majority of your workout routine and get your primary focus. However, a secondary focus on isolation exercises is ideal and act as a final touch up to sharpen your look.
  • If you are a beginner with ANY goal, then compound exercises should comprise the majority of your workout routine. Isolation exercises should be kept to a minimum or possibly avoided completely.


See you guys on the upcoming post ya. Tq


Izwan Yusop
Advanced Personal Trainer
Fitness First SCM



Friday, 10 June 2016

The Best Post Workout Supplement- VITARGO


Assalamualaikum, I would love to share my review on “THE BEST” carbo-loader in the market right now which is VITARGO. But before I share my experience using this supplement for bodybuilding, let me introduce to you, what is VITARGO?

Vitargo is a patented carbohydrate with unique properties to give an effective loading of easily accessible muscle energy in the body. A superior choice over energy drinks that normally contain glucose, waxy maize, maltodextrin and sucrose. It transports through the stomach faster than any other carbohydrate for an instant surge of energy.  Vitargo is the only product of its kind that is university-research proven to be a more effective refuelling and recovery carbohydrate source  than those found in virtually all other sport and recovery products.

Vitargo can be used as a:

PRE-WORKOUT: Get your body ready for your next session or game with Vitargo S2 ahead of time, raising the blood sugar, fueling your brain for mental clarity and muscles to amplify the muscle pump. Prepare yourself to go harder, longer.
INTRA-WORKOUT: Keep the flow going, let Vitargo S2 help you retain mental focus and deliver the training intensity you want. Vitargo S2 is designed to maintain a steady carb burn rate throughout your workout.
POST-WORKOUT: Finish strong and experience the benefit of same day recovery. Vitargo is university proven to improve recovery performance just two hours after exhaustive exercise. Reward yourself for a job well done and give your body the head start it needs for the next time.

From my personal experience when I was using Vitargo back in 2013, I was using it only for my post-workout supplement to replenish my energy and all the electrolytes to aid my recovery. Surprisingly I was amazed by the great results. Something that I have never experienced before. Training for bodybuilding and fitness was pretty intense at that time and I still remember the first serving was on my leg day. As usual, right after the session, I thought just like the other post workout supplement that it will give you some energy to go through the day and feeling better the next day.

However, to my surprise after 15 minutes of ingesting my 1st Vitargo , my energy level restored to its original state as if I haven’t had my work out even yet. I don’t even feel tired from my hard-core leg day as I was 15 minutes ago before ingesting Vitargo. My body felt so fresh and thinking ‘wow’!! This is the best supplement ever!! It’s the real deal with no bullshit. No wonder it price a bit high in comparison to other post workout supplement in the market. Coz it works very well. Other plus point that I felt by using it are as follows:

 BLOAT FREE FUELING: Due to its low osmolality, meaning the low level of water it draws in, easier energy transportation is facilitated without the cramping and bloating associated with normal sports drinks.

TRAIN HARDER + LONGER: Vitargo S2 is designed to be there for you before, during, and for recovery after your training session so that you will be fueled and ready to go for the next round. A super soluble, sugar-free carbohydrate, Vitargo is the best muscle fuel aimed at helping you meet and exceed your training goals.

Studies shows that VITARGO :

Don’t let all of your hard work in the gym, kitchen and sports field go to waste by fueling your body with a low grade carbohydrate. When you are serious about your physical performance, you need to be serious about your choice of energy source. If you want your body to crash half way through your race, choose another highly marketed sports drink. But when you want to finish first, fuel your podium finish with Vitargo.

In an attempt to refuel and rehydrate with normal sports drinks during exercise, athletes will often feel bloated or experience stomach cramps. University researchers found that Vitargo emptied from the stomach more than 2 times faster than leading sports drinks. Clinical studies also prove that Vitargo replenished glycogen levels 68% faster which allowed for an increase in performance of up to 23% after just two hours of consumption!
Vitargo has a very low osmolality structure, which refers to the amount of water it draws in. This allows for easier transportation of energy while minimizing the risk of cramping.It doesn’t matter where you train and compete - on the field, court, rink, road, snow or in the water - carbohydrate will be the critical factor that determines how strongly you perform and whether or not you endure and fight to the finish. Timing is everything and to perform at your highest level you need a carbohydrate fuel source that moves through the digestive tract as fast as possible.
This product is suitable for muscle building, endurance,cross training, even any kind of sport in this world can benefit from it including for medical,lifestyle and any cooking application.
So you guys have to try this supplement, as of right now i think the price is slightly cheaper in comparison to few years back and much more affordable from as low as RM169 from RM220 back in 2013. 
Check it out from WDC Supplement Store ( Malaysia Official Distributor). Or log on to www.wdcnutrition.com to order  now!


by,

Izwan Yusop
Advanced Personal Trainer
Fitness First SCM

Reference( credit to): Vitargo.com



Wednesday, 8 June 2016

6-Pack Basic Guide. That You Need To Know!

Sadik Hadzovik IFBB Pro

What do people sees first when you take of your clothes? What do girls go crazy about? ABS!! But how many of you out there master the basics of Abs development? How many reps do you perform for each exercises? From my experience as a personal trainer, most guys cramp their abs with insane reps and resistance on this particular muscle and end up feeling and being bloated with no abs definition at all.

Before beginning this 6 pack routine, first of all I am sure most of you guys focus really hard on the abs exercise itself. But the truth is, it works the other way round. Abs are made in the kitchen!! Abs workout of course develop the muscle in that particular area. But understanding how abs can be visible ripped and shredded lies on this picture below.

Take a look at the anatomy in this picture, the top 1st layer is our skin. Under our skin is the layer of fat, and under that fat is the layer of muscle in which to our concern particularly the abdominal muscle known as “abs”. Basically, everybody in this world have abs. Whether it appears visible or not, that is our main concern right now. If you are overweight, the chance for your abs to be visible is almost impossible as a thick layer of fat is covering those 6 pack muscle. Whereas if you are skinny, obviously your body fat percentage is low and less fat covering those muscle thus makes it appear much more visible.

The question is, how should you make your abs visible? The ANSWER is, to lower the fat layer covering those abs by lowering your body fat percentage. As I mention “abs are made in the kitchen”, referring to changing your diet pattern. High protein diet with low fat & carbs intake will bring you there.
 Steve Cook IFBB Pro

Second, comes your workout. I am sure you guys have done it the other way round and expecting some great result but its not. Because the fundamental of great abs is 1st great diet, 2nd is your workout. As high protein are required to develop those muscle tissue and aid your recovery. Low fat & carbs consumption will lower down those body fat and your abs will eventually appears as more visible.

To combine that with various abs workout and cardio will aid in the process. Once you have alter your diet, now it is time to master the workout. Abs muscle consist of different component and sections. Refer to the picture above. A combination of different exercises will target and work different sections of your abs muscles.

1. RECTUS ABDOMINIS (Upper & LOWER Abs)
Exercises such as the crunch, sit ups, pelvic tilt, leg raises, cable crunch, all help develop this area.

HOW DO THEY FLEX?


The rectus abdominis flexes as we move our torso in a forward motion(known as upper abs) and as we bring out pelvis upward (known as lower abs)

2. THE OBLIQUES (INTERNAL & EXTERNAL)
Exercises such as the cross-body crunch, decline oblique crunch, dumbbell side bend, leg/knee raises, and plate twist all help develop the obliques.



HOW DO THEY FLEX?

The internal and external obliques function in the same way, they can be exercised by means of rotation and/or lateral flexion of the torso.

3. TRANSVERSE ABDOMINIS
Should not be a concern, too little of movement to properly workout and will end up in a waste of time.



HOW DO THEY FLEX?

Well, the transverse abdominis is involved with abdominal compression. What does this mean? Well it means that this muscle provides fairly little movement and is useless in working out.

You should treat your abs just like every other muscle on your body. NOT EVERYDAY. Recommended 2 time per week is more than enough. Muscle need at least 48 hours to rest and recover.A good rule of thumb with your abs is if they are still sore, continue to rest them, might sound stupid, but hey sometimes it just takes some common sense.

Ahmad Haidar IFBB Pro

Try this beginners Abs Exercise that hits every single section of your abs muscle.

Abs circuit training.

1. Overall Core muscle- Plank
2. Upper abs- Crunches
3. Lower abs- Leg raised
4.Obliques- cross-body crunch

  • Every exercise performed for 1 min non-stop.
  • Rest 10 sec in between exercise
  • Once all 4 exercise completed, that is considered 1 round. Rest for 1-2 min between rounds &
  • Repeat for 3/4 rounds
Lee Labrada IFBB Pro

Cardio 

Should be done every other day, or at least 3 x/week starting at 15 minutes the first week and increasing the time each week after. Cardio exercises may include treadmill, stationary bike, elliptical machine, jump roping, boxing, running, basically anything that will get your heart rate up quickly.

Now you have learned the important basics of developing the 6-Pack Abs. I am sure you guys will succeed with this information given based on my experience as a personal trainer. The best is from god and the less is from me as a human. Try this routine, and check out other articles and posting from me soon.

Thank you.

by,
Izwan Yusop
Advanced Personal Trainer
Fitness First SCM




Sunday, 5 June 2016

JK1M Team Leader Application




“Are you passionate about helping others? Jom Kurus is a great platform make a lasting difference in someone’s life.”

Application untuk team leader Cabaran Jom Kurus JK1M is now open. Apply at http://kevinzahri.com/tl. Jom cabar diri untuk bantu rakyat Malaysia kurangkan berat badan bersama.

  • Be part of one of the biggest regional weight loss competition.
  • Great career opportunity to gain real-life experience on executing their own weight loss programs.
  • Tremendous networking opportunity to gain and share experiences with 100 other trainer, including Kevin Zahri himself.
  • You can earn up to RM10,000 during the 6 weeks.

Izwan Yusop
Advanced Personal Trainer
Fitness First SCM


Saturday, 4 June 2016

PREGNANCY & EXERCISE (THE BENEFITS)


Unlike in the past, beliefs about how exercise affects pregnancy have changed worldwide. However most pregnant women in Malaysia and our society are not aware of the benefits of exercise or/and they even have the wrong mindset that it would bring great risk to their pregnancy.

According to research, suggested below:

  • 1985, Research by American College of Obstetrics & Gynecology (ACOG) approved exercise routine for expecting women but restricted to 15 min.
  •  In 2002, (ACOG) has formally recommend to include exercise throughout pregnancy in absence of medical complications 30min or more a day on most or every other day in a week.
Having the experience training pregnant client as a personal trainer, I would like to share how exercise can give great benefits for those who are expecting:
  • Common complaint such as fatigue, swelling of joints and muscle often reduced.
  • Less problematic & comfortable pregnancy
  • Shorter & less painful delivery
  • Relief mental & emotional stress,
  • Improve physical fitness (*during pregnancy, women often get hypertension & high glucose level due to overeating and less/not exercising at all).
  • Exercise will not affect the infant birth weight.
Talking about exercising, some major parts of the body need extra attention to ease delivery the process for example: Strengthening pelvic floor & core, gluteal, hamstring, quadriceps and upper back muscles are crucial.  Here are some routines that you will find helpful:
  

  
Trx Row- Working the back muscle



From Top- Bridge, middle-Birddog, 3rd- ball squats (These three exercises works the pelvic floor, core, gluteus, hamstring, and quadriceps).

So step up and try these exercises, for a better pregnancy and delivery  yourself. You will feel the difference. However, i advise beginners to engage with a personal trainer, who is certified training pregnant and post-partum client. This way, you will be given a proper routine and  safety precaution during your sessions as pregnant women have certain limitations in the period of pregnancy. 

Thank you.

Prepared by,
Izwan Yusop
Advanced Personal Trainer Fitness First SCM
(Certified Training Pregnant & Post-partum Client)


Reference
Ø  Fit Malaysia Training pregnant & post – Partum Client course (2012) CEC.
Ø  National Academy of Sport Medicine (2005) Shaping the industry – Exercise and Pregnancy Issue 1, No.6.
Ø  American College of Obstetricians and Gynecologists (2002), Chapter Exercise during pregnancy and the postpartum period, 99:171-173.

Ø  ACE’s PDF Guide to pre-natal Fitness (2004), American Council of Exercise, Healthy Learning Monterey, CA

PROMOSI BULAN RAMADHAN! TITAN WHEY PROTEIN. (RM 159)


Sempena bulan puasa 2016 ni. pihak AGYM NUTRITION Telah mengadakan promosi besar-besaran sehingga Hari Raya Aidilfitri ini dengan menawarkan HALAL TITAN WHEY PROTEIN pada harga runtuh iaitu RM159/unit berbanding harga biasa RM199. 

Ini adalah diatas sambutan yang menggalakkan daripada pengguna dan rakyat Malaysia yang sentiasa menyokong. Dan disamping itu dapat memberi galakan kepada umat Islam di Malaysia ini untuk terus bersenam dan mengamalkan gaya hidup sihat walaupun berpuasa. 

Kepada korang yang berminat jangan la lepaskan peluang ni ye. Harga tu tak dapat kat tempat lain. Korang boleh layari website mereka atau terus ke FB atau IG Agym Nutrtition untuk tempahan. Nak raya ni banyak pki duitkan? haaa cepat2 order ye. Selamat berpuasa.




Izwan Yusop
Advanced Personal Trainer
Fitness First SCM