Do you Teach or Train your young athletes?

If you are like most coaches and trainers I am familiar with, you likely ‘train’ your athletes as a means to elicit biomotor improvement.

You work on various forms of sprints and jumping in order to develop ‘blazing speed’.

You lift weights or perform bodyweight exercises to increase ‘mammoth strength’.

You set out cones and have your young athletes practice elaborate movement drills as a way of improving their ‘stealth-like agility’.

These types of exercises in themselves are not problematic or bad per say…

But they are only quasi-beneficial and extremely narrow-scoped if you aren’t looking to teach your young athletes the skills they need to perform these drills and set them up to improve on the next level.

Early Years – Wrong Focus

We tend to overemphasize the whole notion of winning or succeeding in youth sports.

Translated into what that means from a training perspective – coaches and trainers often look only to this year when considering the growth and evolution of their young athletes. Instead of developing either specific or general skill in a teaching format that will lay the foundation for continued success and future improvement, many coaches and trainers take a narrow-scoped approach and look to make changes now… so that the benefit and gain is immediate.

Incorrect Assessment Styles

This is in large part due to the considerable attention we place on testing and assessing performance markers with young athletes. Many training facilities for instance, conduct both pre and post testing battery’s that will show the degree to which their training regime improved the basic elements of speed, strength and flexibility.

Young athletes, as are their parents, become mentally conditioned to ‘buy into’ a given trainer or facilities training program when they see improvements being made… Even in the pre-adolescent years!

What should become the goal of every trainer, coach, parent and young athlete is to learn and systematically improve on his or her skill levels.

I have long maintained my belief that we, as an industry, must move to a more pragmatic and reasonable method of both programming for and testing our youngsters. In that, I hold firm to the notion that markers for improvement should be monitored by using a system that allows the trainer to observe and record the technical ability of a young athlete during specific exercises.

Rate of Technical Ability

A simple way of doing this is to create and utilize a tracking plan that illustrates an athletes ‘Rate of Technical Ability’ (RTA). Develop a 1 – 5 scale that has technical performance markers evident at each ascending score. In a squat for instance, an RTA scale may look like this –

1 = Knees are valgus (inward)/lumbar spine is either rounded or arched/head is down/weight is on toes or ball of foot
2 = knees are valgus/lumbar spine is either rounded or arched/head is down
3 = lumbar spine is either rounded or arched/head is down
4 = lumbar spine is either rounded or arched
5 = Perfect form

Start with bodyweight squats and teach proper form and execution. Grade your young athletes on a piece of paper as to where they are on your ‘5’-point scale. Progress in volume or load only when they have reached a ‘5’.

This lays the foundation for future developed skill and allows for a safe progression.

Technical/Fun Development In Sport…

There are two relative types of coordination training; General and Specific.

General – This is the basic level of coordination and is based on versatility. In early pre-adolescents, spend a great deal of time creating fun exercises and games that establish a base level of coordination through exposure to all of its elements. Future sporting success and functionality in life will be dependant on developing a global foundation of general coordination.

Specific – Specific coordination is a means by which to improve or increase the ability within a given task or sport. By improving the basic elements of coordination that apply to a particular skill, you can increase the proficiency of that skill. Here are some examples:

* Unusual Positions – Throwing a baseball or shooting a basketball for example. In the early years of training, always teach unilateral skills using both sides of the body. Breakdown throwing and shooting motions into finite skill progressions and spend time teaching them with the non-dominant hand, foot or side of the body. This practice of non-dominance will serve to increase the kinesthetic understanding of the skill and improve the athletes’ ability to perform it with the dominant side and lead to an increased ambidextrous ability, which is very advantageous in sport. Another example of this would be to teach how to swing a bat from both sides of the plate in baseball.

* Altered Speeds – Change the speed of movements to increase an athletes understanding and control. Teach somersaults and jumping rotations to a competent level. After that, start developing exercises that ask for the young athlete to increase or decrease the speed of the turns. This control of speed variance will increase the ability of the young athlete to understand the complexity of the skill and be able to reproduce it with more precise detail and aptitude.

Added Movements – Add movements in the form of rotations, jumps and level changes (i.e. starting from one knee and then progressing into the skill) leading up to or following a standard sporting skill. Again, as with the other two examples, this increased sense of body control and awareness will improve the young athletes ability to perform the specific skill in question. For example, have a young baseball player perform a 360-degree turn with bat in hand before hitting a baseball off a tee. Have a young basketball players dribble a ball towards a basket and perform a jumping 360-degree turn before making a lay-up. Have a young soccer player perform a somersault and then a tuck jump in proper and seamless sequence before performing a corner kick. These elements can also be included in youth training programs. Have young athletes perform a forward roll or 180-degree jump before demonstrating a sprint start sequence.

Brian Grasso

Daniel Remon B. HMSc, TPI-GFCI.

Golf fitness is a catch phrase these days, just like functional training. But how can exercise benefit the average golfer? And what ‘is’ a good golf fitness program and how can it help?

Like any sport specific training programs, we must break down the components of the sport and develop specific integrated movements and exercises that replicate the transition of each movement. We take into account joint movement, speed of contraction, repetitions, weight loading, range of movement and overall objective of the exercise.

A well designed golf fitness and conditioning program will help you play better golf in a number of ways. These include improved core stability and posture, better rotation, shoulder turn and range of movement to create a longer smoother swing arc, enhanced power to drive the ball further, and perhaps most importantly, to prevent injuries, especially later on in life.

It is essential to correctly assess a golfers needs. Being a certified TPI golf fitness professional we use the same testing procedures as the PGA and LPGA, and have learnt from those who actually train the PGA and LPGA professionals and access the same research from the last 11 years studying the human body and how it relates to golfing performance.

Conditioning the body will not only improve the above mentioned areas of the golf swing, it will create more efficient movement and biomechanics. This leads to much lower pressure on the lower back. Those with a less efficient swing biomechanics will try to generate more torque and power from the lower back, causing the muscles in the lower back to work much harder, fatigue faster and be more susceptible to injury.

Research shows that professionals generate 34 percent more club head speed than amateurs, yet amateurs produce spinal forces 50 to 80 percent higher, and 50 percent more trunk muscle activity than the professional. This comes down to positioning, conditioning and sequencing.

Ever wondered why professionals seem so effortless off the tee yet drive the ball 300 yards? Swing mechanics. After years of training, practise and conditioning, professionals are more efficient, can achieve more power with less integration and better integration and co-ordination, therefore minimising the strain and pressure on the lower back. And making millions of dollars along the way!

So make sure your ‘golf fitness’ program is specific to the game and work with a golf pro to work on your swing mechanics.

Bring this article to receive your Free Report: The 5 Most Important Pre-Round Stretches to Help You Drive Further Off the First Tee AND get 50% off your TPI Golf Fitness Assessment.

Daniel is the Managing Director of Fitcorp Asia. Thailand’s leading health, fitness & performance company. Daniel is Thailand’s first and only TPI (Titleist Performance Institute) Certified Golf Fitness Specialist, featured author and contributor.

www.fitcorpasia.com , www.golffitnessasia.com , www.bangkokbootcamp.com

Having your very own personal trainer has several great advantages:

Trainers provide motivation, professional expertise, and personalized attention – all key components of reaching your personal health and fitness goals. All Fitcorp Asia personal trainers are certified by an accredited professional organization (ACSM, ACE, etc.) and tertiary educated with a degree in Exercise Science. However, personal trainers vary greatly, not only in educational background and costs, but also in personal philosophy, training and consulting practices.

Before simply hiring the first personal trainer you come across, shop around and meet with them to learn about their personal philosophy, education/credentials, experience, and rates. This way you’ll know if the personal trainer is qualified and likely to meet your personal needs before you spend your hard earned money. Once you’ve narrowed down the list, you should talk with the trainer, make sure your goals and objectives are very clear, and see if the trainer is best-suited to help you. Call or meet with the trainer and ask the following questions:

1. Why did you become a personal trainer? Personal trainers should not only have a passion for good health and fitness, they should also love to share their expertise and help others reach their personal goals.
2. Do you keep current with research? The answer must be yes! Personal trainers need to continually update their knowledge through seminars, workshops, books, etc., in order to provide you with safe and effective information.
3. Can you supply client references? Good trainers have satisfied customers and won’t hesitate to put you in touch. Give two or three of the clients a call, asking about the trainer’s strengths and weaknesses, and if they were professional, informative, and dependable. Also ask them if the trainer explained the reasoning behind their recommendations and program decisions.
4. Do you have liability insurance? Personal trainers should protect their clients by insuring themselves and their services against personal injury and property loss.
5. Are you certified in CPR and first aid? The trainer must know the proper procedures to follow in emergency situations.
6. Are you available on the days and times I’ve selected? The whole point of having a personal trainer is to get the personal instruction and motivation you need, at times that are convenient for you.
7. What are your fees? The answer to this question varies greatly. Personal training can cost as little as 500 Baht, or as much as 4000 Baht per hour. The personal trainer should not only be qualified, he/she should also fit comfortably within your budget. Be sure to ask if there are any additional fees and if the rate includes the use of a local health club.
8. What are your training/business policies? It’s a good idea to find out up-front their policy on extra fees, contracts, cancellations, and billing procedures.

After speaking with the personal trainer, ask yourself the following questions:

1. Did the trainer ask me questions about myself and my lifestyle?
2. Does the trainer promote an integrated program that includes all five components of optimal health (strength training, weight management, cardiovascular exercise, nutrition, and flexibility training)?
3. Did the trainer have good listening skills and communicate well?
4. Am I comfortable with the trainer’s gender and will I get along with this trainer and look forward to working with him/her??

Fitcorp Asia is the premium provider of personal training services in Thailand. Please contact us for further information. info@fitcorpasia.com

Exercise can be a time-consuming affair for people who lead busy lives. Successful business executives and managers exercise regularly.

Time equals money! However, time also equals health! It is no use having all the riches in the world if poor health won’t allow us to enjoy it.

Health is a priceless commodity. No matter how much money we spend on state-of-the-art fitness equipment, expensive nutritional supplements or trendy health club memberships, our personal fitness will always be a long-term investment that requires a minimum amount of time and effort.

Get Serious
Make a commitment
Take responsibility
Make it your Lifestyle

Set Goals
Your road map to success
New investment project or product range without a business plan
Set short, intermediate and long-term goals
Set goals that are attainable.

Get Organised
Schedule a daily appointment with yourself
Make notes in your diary a week in advance
Ask your assistant to remind you take a ‘fitness break’
Home exercise equipment in a corner of your office or at home
Avoid going home before you go to the gym
Get in the habit of packing your workout gear the night before

Surprise Yourself
Forget the rigid workout schedules
Do whatever you can whenever you can
Short bits of exercise are as effective as long workouts

Don’t Give Up
Make up for it tomorrow
Fitness is not an all-or-nothing affair!

Have Some Fun
Bring some fun into your workouts
Train with a friend
Try Boot Camp
Create Corporate activities related to Health and Fitness – Everyone will benefit!
Train with Fitcorp Asia!!!

Fitcorp Asia specializes in Executive Fitness Programming to ensure you achieve more in less time, make your training habitual, part of your lifestyle and guarantees results.

Contact us to see how you can… “Improve your People, Productivity & Performance

Yours in Health,

Daniel Remon
Managing Director/Founder – Fitcorp Asia Co., Ltd.
www.fitcorpasia.com www.personaltrainingbangkok.com

Exercise anywhere, anytime is the message of Fitcorp Asia. Exercise does not
need to be complicated, nor does it require expensive equipment. You have
all the tools to effective get fit and lose fat with you right now, as you are
reading this article.

With the right instructions and the right amount of motivation the following
exercises are fun, effective and guaranteed to get you in better shape in no
time. The following series of exercises will target the entire body, and
designed to maximise heart rate, boost your metabolism, get you strong,
lean and fighting fit!

Choose your desired location to exercise whether it be your home, the office,
the gym, the park, the Laundromat, at school, by the pool, at the beach, at
the airport! The options are endless! I’ve even seen people exercise at the
car park of a local shopping centre!

Exercising at home is often the last place you think about when it comes to
losing weight, staying fit and just generally maintaining an active lifestyle. In
reality, the home has to be one of the most effective and convenient
locations to exercise. Gone are the days of the Jane Fonda workout videos.
The leotards and leg warmers have vanished and all that hair!

When preparing to work out, the same safety principles apply to your
exercise. Warm up and stretch before engaging in any higher intensity
strength exercises. Warming up will increase your body temperature,
activate your muscles, increase blood circulation to the working areas and
divert from your internal organs, and gradually increase the range of motion
of your joints.

Without a treadmill, bike or elliptical there are many ways to warm up
sufficiently. We will go through a couple of options in this issue.

Now we can make this so simple. 15-20 minutes is all it takes to start
building your solid foundation of strength.

Mountain Climbers

Start on your hands and knees, with your arms parallel to the ground. Raise
your bottom in the air, taking your knees off the ground and bring one knee
into your chest and place on the ground. With a little spring from your feet
push your bottom in the air and swap feet positions, land softly and repeat.

Once comfortable with this movement, continuously switch forwards and
backwards, forwards and backwards.

Shoulder Matrix

This series of arm circles will burn like never before, strengthening your
rotator cuff and shoulder muscles. Stand up straight, arm out to the side,
slightly forward. With palms facing down, thumbs straight and strong, make
20 small forward circles, 20 small backward circles. Now thumbs up, make
20 small forward circles, 20 small backward circles. Change to thumbs down
and make 20 small forward circles, 20 small backward circles. With the left
arm, 20 big arm circles forward and 20 backward. Repeat with the right arm.

Squat Press onto Toes

Place elbows and closed fists together, feet shoulder width apart and toes
pointing slightly outwards. Pretend to squat down to sit on a chair, shifting
your body weight towards your bottom, keep your body weight through your
heels, drive upwards simultaneously raising your hands above your head.
Repeat.

3 Point Modified Push up

Get on all fours, with arms straight. Take one leg off the floor, and extend
contracting your glutes. Keep your abs strong, slowly bend your elbows, and
descend towards the floor, aiming to place your chin between your finger
nails. Push up strong, keep elbows soft.

Lunge and Row

Kneel on one knee, making sure your front knee stays behind your toes
through the entire movement. Slowly descend, never allowing your knee to
touch the floor, keep body weight through your front heel, drive up, while at
the same time pulling your arms backwards and squeezing your shoulder
blades together, hold and repeat. After 15 repetitions, switch legs and repeat
a further 15 times.

Body Weight Tricep Dips

Sit on the floor with knees at 90 degrees, arms placed behind your bottom
and fingers pointing towards your heels. Keep your body weight over your
wrists, bend your elbows and slowly descend, push up strong without locking
your elbows. Keep your elbows soft at all times.

Reverse Lunge Rotation

Standing up straight, feet together, and arms straight in front of you with
fingers interlocked. Take one step behind you with your left leg and perform
a lunge, swing both arms (maintain a position parallel to the ground) around
to the same side as your front leg, return to the starting position and repeat
with the right leg.

Straight Arm Push Ups

Place all fours on the ground, with a neutral spine, core tight. Keep your
elbows locked straight and squeeze your shoulder blades together. Hold the
contraction, and push your upper back in the air, separating your shoulder
blades. Repeat both phases of the movement 10-15 times each.

Alternate Superwoman’s

Lying face down on the floor, extend both legs out and both arms in front of
you. Raise your right arm and left leg at the same while also lifting your head
to the same level of both limbs. Hold and return to the start position and
repeat on the opposite side. Repeat both side 10 times each.

V Crunch

Lie on your back with arms and legs extended. Lift both arms and legs while
performing a crunch movement till your toes and fingers meet at the top
above you. Hold and contract your abs, returning to the start position.

That’s it! You are ready to go. The above exercises offer such an abundance
of variety to keep your body stimulated and guessing for months.

Your greatest asset to working out alone and without equipment is
motivation and confidence in your ability to perform the exercises safely and
effectively.

The key to any exercise program, regardless of goals, objectives and
equipment is ICV – Intensity, Consistency and Variety. The combination of
these three parameters alone will determine your successes.

Intensity – refers to how much effort you put into your training. The best
way to monitor your exercise intensity is my measuring your heart rate. Take
2 fingers and place them on the side of your neck. Count the number of
‘pulses’ in 15 seconds a multiply by 4. This will give your beats per minute or
BPM.

Consistency – refers to your frequency of exercise. You should be making
exercise a part of your ‘daily’ life. Yes that’s right, daily! Whether it is going
to the gym, playing tennis, golf, trekking or yoga – whatever it may be.

Variety – this is essential. Constantly varying the stimulus of exercise
ensures your body constantly changes, adapts and progresses. I like to sue
the analogy of reading a book. If you read the same book over and over
again, you are not going to learn anything new, are you?

Try these at home and get moving towards your best body ever!

Fitcorp Asia is also the only organisation in Thailand to offer Online Fitness
Training. At a fraction of the cost of one-on-one personal training, OFT allows
anyone with internet access can now have access to personalized exercise
programming and support 24 hours a day, 7 days a week. We will discuss
this in more details in future articles or log onto www.fitcorpasia.com to learn
more on how Fitcorp Asia is innovating the personal fitness industry.

Part 1 – Flexibility
By Daniel Remon – B. HMSc
TPI Certified Golf Fitness & Conditioning Specialist

Physical limitations of some kind or another are responsible for the majority of swing faults for most golfers. Many swing faults are generated through poor technique throughout the back swing and are the result of poor flexibility, strength, posture and stability throughout the hips, lower back, abdominals, shoulders and legs. Regardless of level or experience, most golfers are affected by these areas of potential weakness and limitation. Possible swing faults caused by poor flexibility through the backswing include loss of posture, flat shoulder plane, reverse pivot, reverse spine angle and sway.

During the backswing, the physical limitations are very easy to define. All components of fitness are required during this technically challenging phase of the swing however in this article we will cover flexibility only.

At least 80% of golfers lack sufficient flexibility through the hips and shoulders to get into a desirable position at the top of the back swing. The bad news is that’s probably you. The good news is that both these areas of can be improved considerably from a properly designed flexibility program. There is no one size fits all approach, and once the precise physical limitations have been identified, we can then proceed with an accurate and specific flexibility routine to improve your back swing position and swing mechanics.

Let’s go through the swing phase to determine some more common physical limitations and exercises to correct them.

From address the shoulders start to turn. Here you need a strong lower base of strength to maintain good hip stability and prevent any early hip rotation. As the club continues to rise, and the hands reach hip level, the hips start to turn and your body weight starts to shift from front the back. This would mean the weight is shifting from the left foot to the right foot for a right handed player.

A lack of flexibility through the left shoulder will prevent you from maintaining a strong postural position. Therefore to get the club into a higher position the body will do one of two things, if not both. One, you will start to lose your posture, your hips will move forward to leverage the shoulder joint and your club into a higher position. This takes you out of alignment and makes it very difficult to correct your position for the down or forward swing. Two, with the extra extension in your spine it will be virtually impossible to attain good shoulder position. To compensate, your left shoulder will be forced to externally rotate resulting in a flat shoulder plane. Lets wok on these flexibility limitations.

The two primary muscles responsible for restricting your back swing are your Deltoids and Latissimus Dorsi. Both muscles cross the shoulder joint and are prime movers. Both of these muscles are in a static phase of contraction, meaning they are lengthening throughout the entire phase in preparation for the transition and downswing. It is our objective to then lengthen and improve the flexibility of these two major muscle groups to help you get into a more desirable position with less effort, and without losing your posture.

The following flexibility exercises will help you achieve a better shoulder turn.

1) Standing Deltoid Stretch
– Standing tall with your feet shoulder width apart, extend your left arm and keep parallel to the floor.
– Bring the arm in and across the front of your body and place your right forearm vertically and against the forearm, just in front of the elbow.
– It is essential to completely extend the elbow of the right arm to create a sufficient lever for an effective stretch.
– Repeat on the other side
– Hold for 30 seconds and repeat on the other side.

2) Bent Over Deltoid Stretch
– Now take a 5 iron posture, and perform exactly the same stretch.
– Maintain complete hip control and stability.
– Do not rotate the shoulder, no shoulder turn and keep the shoulders square and parallel to the ground.
– Hold for 30 seconds and repeat on the other side.

3) Latissimus Dorsi Stretch
– Kneel on the ground, and extend both arms out in front of you.
– Keep your bottom in contacts with your heels and slowly walk your fingers out in front of you till you feel the stretch.
– Now take your left hand and place 11 o’clock. Move your right hand and place next to your left hand.
– Extend your right arm further and walk your fingers out until you feel the strong stretch.
– Hold for 30 seconds and repeat on the other side.

4) Standing Reverse Latissimus and Lower Back Stretch
– Stand with your feet outside shoulder width.
– Extend your arms above your head, careful not to compress your lower back.
– Take your right hand and grab your left wrist.
– Tilt to the right hand side, and pull/extend your left arm up towards the ceiling!
– The objective is not to bend as far as you can, rather to extend high and long.
– Now slowly rotate to your right and reach as far behind you as possible.
– Hold for 30 seconds and repeat on the other side.

Here you have 4 very effective stretches to improve upper back and shoulder flexibility to improve your range of motion on your back swing and help you play better golf. I recommend you perform these stretches every day for maximum benefit and make them a part of your pre-round warm up also.

The energy consumed (in calories from food you eat), has to be less than, the
energy out (calories you burn), in order to burn stored body fat.

You must maintain your muscle and grow more by resistance (weight) training.
Remember, muscle is your body’s fat burning engine. With more of it, you will have
the capacity to burn more fat. Most people have the desire to burn body fat.
Whether you are a man or a woman, the great looking lean body is achieved by
burning body fat. In order to do this most efficiently, you must keep your existing
muscle and work towards growing more. Most people lose muscle while dieting and
training. This is the most common mistake people make when trying to lose their
body fat. Don’t worry ladies, you will not turn in to muscle bound freaks. It is a lot
harder for women to grow muscle than it is for men. Gentlemen, you do have the
potential to grow a lot of new muscle. Read “How To Grow Muscle” to learn more
about muscle growth.

You must increase your metabolism (energy required to perform all your body’s
biological processes).

Eat 4-6 times/day. Eating frequently throughout the day allows you to reap the
benefits of thermogenesis. Thermogenesis is the energy requirement for digesting,
absorbing, and assimilating food nutrients. And the activation of the sympathetic
nervous system, which stimulates your metabolism. Exercise is another great way
to increase your metabolism. After exercising your metabolism will be higher for
several hours. You need to do both eat frequently and exercise. This will cause you
to burn more calories per day helping you maintain a calorie deficit.

You must maintain a calorie deficit in order to burn stored body fat. Which means
your daily caloric intake must be less than the amount of calories you burn in a day.
When you burn more calories in a day than you consume, your body must get the
extra calories from your fat stores.

You must eat low calorie nutrient dense foods. Which means the foods you eat
should be protein rich, contain complex carbohydrates, and be low in fat and high in
fibre, vitamins and minerals.

• Protein is the most important nutrient in food. Protein makes up every cell in your
  body, including your skin, organs and muscle and is involved in many biological
  processes. It is extremely important to have an adequate amount of protein in your
  diet; especially when you are dieting and exercising. This will allow your body to
  maintain its muscle and grow more. Eat high quality lean sources of protein.
• Eat very little simple sugar. Simple sugars (carbohydrates) such as sucrose, high
  fructose corn syrup and glucose cause your pancreas to release too much insulin.
  Which then leads to fat storage, low blood sugar and food bingeing. Complex
  carbohydrates are a better energy source. They do not cause the pancreas to
  release an excessive amount of insulin, minimizing fat storage, and do not cause
  low blood sugar, which will help prevent food bingeing. Complex carbohydrates
  should be eaten in moderation.
• Fat contains 9 calories per gram, protein and carbohydrates contain only 4
  calories per gram so it is easier to maintain a calorie deficit when you cut back on
  your fat grams–eat low fat.
• Fibre helps slow down the digestion of carbohydrates which helps prevent high
  blood sugar and insulin levels–minimizing fat storage.
• Vitamins and minerals are involved in many biological processes in the human
  body including fat burning and should be consumed in adequate amounts, especially
  when dieting. Eating foods from nature such as fruits and vegetables, legumes and
  meats will provide you with most of the vitamins and minerals necessary. Avoid
  processed foods because they contain less vitamins and minerals. Supplementing
  with a multi vitamin and mineral is recommended when dieting.

You must perform cardiovascular exercise. Performing cardiovascular exercise will
increase the rate that your body burns fat for energy. Most of the energy used,
while performing cardiovascular exercise, at your target heart rate, comes from fat
stores. You will also help promote and maintain your daily calorie deficit by
performing cardiovascular exercise due to the amount of calories burned.
Cardiovascular exercise is crucial to burning body fat quickly and efficiently.

Don’t give up! The process of altering your body composition in any way, especially
fat loss, is a time consuming process and takes persistence, determination and a
burning desire to succeed. Maintain these characteristics, in your attitude towards
fitness, and you will achieve your goals.

Here are the six essentials:

1. You must maintain your muscle and increase lean tissue through resistance
   (weight) training.
2. Increase your metabolism.
3. Maintain a calorie deficit.
4. Eat low calorie nutrient dense foods.
5. Perform cardiovascular exercise.
6. Don’t give up.

Burn lots of fat and enjoy your success!

Fitcorp Asia specialises in Effective Fat Loss Programs. Contact us at
info@fitcorpasia.com for more information.