Sean's        

     Answers    

For 

  Julius Tan

Here Is The Answers Specially For Your Questions, Julius! Sincerely From Sean Toh.

Dear Julius,

Thank you for the compliments about this great site. This site is a result of my passion in what I love doing. So you want a toned body with some muscles with extra focus on stamina and endurance? 

I could see that you primary focus is to get your stamina up and increase your endurance. High intensity bodybuilding will not be suitable in this case but we could still incorporate some bodybuilding in your training routine. As your focus is on your stamina, I will recommend using circuit training to increase your stamina and endurance. So are you ready for your online learning journey with me now, Julius?

Your basic training circuit can easily be combined with the mobility training to form a well-rounded training session. A full mobility-plus-circuit workout, including warm-up, mobility training, circuit work, and a 10-minute cool-down can be completed in about an hour or less. Is that too much time for you, Julius? Definitely not!

You only need to complete the overall workout twice weekly. In addition, the payoffs from circuit training are great. Whether you're a cyclist,  a runner, a rugby player, a swimmer, or a participant in racket sports, you'll improve your strength, mobility and stamina through circuit training.

As a result, you will move much more powerfully as you take part in your sport. Bear in mind, though, that for best results the circuit training sessions should not be performed on consecutive days. 

At this point, I will like to introduce Enter Cardio Circuit Training (CCT). What is Enter Cardio Circuit Training(CCT) and how does it work? Enter Cardio Circuit Training is a form of cardiovascular workout simply involves elevating your heart rate to anywhere from 60-80% of your maximum (depending on your goals - 60% for fat burning, up to 80% for fitness). Hence, you will achieve the effects of toning your body and building your stamina. In CCT, you don't necessarily have to run, because any activity that keeps your heart rate up will suffice, and CCT does just that!

The beauty of CCT is that you  moving from one exercise to the next, there's no boredom associated with hours on a treadmill. Since your goal is to stay in shape, get fit or burn calories, and increase your endurance. CCT can help you achieve your goal. 

O.k. here's how it works. Pick one exercise for each zone - Upper, Middle, and Lower - and perform them in giant set fashion with little or no rest in between exercises. After they're done, rest anywhere from 30-60 seconds and repeat the cycle. Or, you can use different exercises in the next giant set to keep things interesting. Keep going for 30 - 45 minutes, and your cardio session is done, simple!

Now, here is a sample framework just for illustration purpose, feel free to modify it to suit your training needs, Julius.

Upper Zone - (Upper Body)

1) Pushups

Pushups are great for developing the muscles of the chest, triceps and shoulders. There are many variations of the standard pushup, so feel free to improvise. For beginners, make sure your hands are positioned wider than your shoulders, letting your elbows flare outward on the descent. I suggest never going to failure when doing pushups in this workout. The point is to keep your heart rate up, not repping out which may sap your energy levels too quickly. The same goes for the other exercises. If you can do a maximum of 40 pushups in one setting, limit yourself to 25-30 each time, just enough to give your muscles a nice pump.

2) Dips

These work the triceps and chest. Place your hands on the edge of a chair (make sure it doesn't roll away from you!!) and place your legs on the edge of another chair. Dip down until your elbows make a 90-degree angle and drive back up.

* Any other exercises that work the upper body, such as free weight movements can also be included in this section.

Middle Zone - (Abs)

1) Forward Crunches

These work primarily the upper and middle abs. They can be performed with the feet on the ground or in the air. Keep the knees bent, whatever the position, to remove stress on the lower back. Crunch slowly. Better to get 10 quality reps than 30 sloppy ones. Avoid pulling the neck toward the chest when crunching. Shoot for 25 reps.

2) Side Crunches

These are performed similar to the regular crunch, except you twist the torso toward the center on the way upward to activate the obliques. Do 25 reps.

3) Bent Knee Leg Lifts

These work the lower abs. Lie flat on the ground, placing the hands under the lower back. Bend the knees in a 90-degree angle, and crunch by bringing the knees toward the chest. Do 25 reps.

4) V-Ups

These work the lower abs and the hip flexors. Sit with your butt at the edge of a chair, placing your hands behind you for support. Bring your feet off the ground and bend the knees in a 90-degree angle. Pull the knees toward the torso, keeping the feet off the ground until the entire set is completed. Do 25 reps.

Lower Zone - (Legs)

* These exercises are pretty self-explanatory. With the exception of the bodyweight squats and lunges, time yourself instead of counting reps for these exercises. E.g. 1:30mins with the jump rope or 2:00mins of running on the spot.

• Jumping Jacks
• Bodyweight Squats 
• Bodyweight Lunges 
• Jump rope
• Spot Running

A Few Points To Remember:

• Stretch before and after your workout
• Have a bottle of water handy to stay hydrated
• Practice good form and stop if you feel faint or dizzy!

Now Julius! The exercises presented above are simply providing a framework to help you get started. The key is to keep your heart rate elevated. Feel free to improvise if you can't perform certain movements and be creative in constructing your own workout.

If you own a set of free weights, you can even do regular free weight movements that you would do at the gym like dumbbell curls or shoulder presses. The wonder of CCT is that you can perform as many exercises as you want in limitless combinations in the convenience of your own room. Julius! Now you know how to go about increasing your endurance and stamina, you don't have any excuses. it's time to get some cardio in and see that improvement in your overall fitness level.

Sean's Recommendations On How To Use Supplementations To Improve Your Endurance

Although I have recommended and advise you on lots of matters, it takes more than education, resources and advice for you to be successful. You need to be patience and committed to your plan to achieve a bit of results. When you see your body changing. It’s that bit of results that will motivate you even more to train harder. Just in case, if you have been waiting the whole day for all the answers. I will like to apologize for the delay to your answers because I believe in giving my best advice to you personally and sincerely from my heart. I needed the time to understand the problems you faced, understanding them and finding the right resources for your education so that you have a higher success rate when you implement your plan.

Last but not least, may I wish you all the success implementing the plan and achieving some results that you can see for yourself. Do consult a proper physician before consuming any supplements that you are not sure. It’s has been my pleasure providing consultancy service to you, Julius!

 Your Sincerely

P.S. If you find that Credit Plus Health By Sean Toh has empowered you to learn a lots more to take control of your financial & health matters, please share this website with the world, your friends and family members. Click here to Tell Your Friends Now!

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