Ten (2nd Edition) , livre ebook

MarshallCavendishM - Vincent Ng

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112 pages

English

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TEN is a comprehensive, easy-to-follow fitness regime that works. It combines the principles of nutrition, weight and cardiovascular exercise into a training system that will help you burn fat and build muscle in just ten weeks. Includes a new section on 3D Workouts that helps work muscles on different planes, and builds strength in those stabiliser muscles as well as the main target muscules.In this book, Vincent shows you what works and what doesn't, and debunks the many fitness myths that may be stopping you from getting that lean, trim and strong body.

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Publié par	MarshallCavendishM
Date de parution	01 novembre 2010
Nombre de lectures	1
EAN13	9789814484480
Langue	English
Poids de l'ouvrage	1 Mo

Informations légales : prix de location à la page 0,0600€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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2011 Marshall Cavendish International (Asia)
Private Limited
First published 2006
This edition revised and updated 2011
Creative direction and design: Lock Hong Liang
Cover photograph: Mark Law
Exercise photography: Elements By the Box
Free weights on page 49 : GlennPeb/SXC.hu
Published by Marshall Cavendish Editions
An imprint of Marshall Cavendish International
1 New Industrial Road, Singapore 536196
All rights reserved
No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the copyright owner. Request for permission should be addressed to the Publisher, Marshall Cavendish International (Asia) Private Limited, 1 New Industrial Road, Singapore 536196. Tel: (65) 6213 9300,
fax: (65) 6285 4871.
E-mail: genrefsales@sg.marshallcavendish.com
The publisher makes no representation or warranties with respect to the contents of this book, and specifically disclaims any implied warranties or merchantability or fitness for any particular purpose, and shall in no events be liable for any loss of profit or any other commercial damage, including but not limited to special, incidental, consequential, or other damages.
Other Marshall Cavendish Offices:
Marshall Cavendish Ltd. PO Box 65829, London EC1P,1NY, UK Marshall Cavendish Corporation. 99 White Plains Road, Tarrytown NY 10591-9001, USA Marshall Cavendish International (Thailand) Co Ltd. 253 Asoke, 12th Flr, Sukhumvit 21 Road, Klongtoey Nua, Wattana, Bangkok 10110, Thailand Marshall Cavendish (Malaysia) Sdn Bhd, Times Subang, Lot 46, Subang Hi-Tech Industrial Park, Batu Tiga, 40000 Shah Alam, Selangor Darul Ehsan, Malaysia
Marshall Cavendish is a trademark of Times Publishing Limited
National Library Board Singapore Cataloguing in Publication Data
Ng, Vincent.
Ten : commit to fitness and get a lean trim body in ten weeks / Vincent Ng. - 2nd ed. - Singapore : Marshall Cavendish Editions, c2011.
p. cm.
Includes bibliographical references.
eISBN : 978 981 4484 48 0
1. Physical fitness. 2. Bodybuilding. 3. Physical fitness - Nutritional aspects. I. Title.
GV481
613.7 - dc22 OCN672152243

Printed by Fabulous Printers Private Limited.

This publication contains the opinions and ideas of its author and is not intended to provide a basis for action without medical advice. Do consult a clinical nutritionist or medical doctor before you begin any diet or fitness programme. The author and the publisher have used their best efforts in preparing this book and disclaim any liability rising directly or indirectly from the use and application of this book.
TO MY FAMILY.
AUTHOR S NOTE
SECTION 1: THE BARE ESSENTIALS
Know Your Body
Target
Fuel
Gear
SECTION 2: THE REGIME
Build
Burn
Stretch
3D Workouts
SECTION 3: MAINTENANCE
BIBLIOGRAPHY
ACKNOWLEDGEMENTS
AUTHOR S NOTE
Congratulations to all readers of TEN who have successfully achieved their targets. Thanks to all of you, TEN hit the best-seller list in 2006 and have all sold out.
We all know that evolvement is an inevitable process over time. In the field of fitness training, for instance, new exercises are created to help our bodies keep up with our ever-changing lifestyle that affects our fitness level. At times, these new exercises are discovered from more creative use of existing equipment to help us achieve better results from them.
In this second edition, I will share with you four additional exercise equipment-the stability ball, rope, BOSU and TRX -and 30 new exercises based on them. The 3D workouts , as I would like to call the exercises, have been designed to enable and enhance the performance of each movement by engaging the entire neuromuscular system.
Of course, the results you will get from the ten-week exercise programme featured here will still vary, depending on your age, body type, gender, the effort you put in and, most importantly, the degree of your determination.
The new material presented in this edition are in tandem with my personal evolvement in life-the expansion of my Wushu school to offer more classes and training opportunities for competitive Wushu. I am grateful for having been there and done that myself, and I hope to fulfil my dream of grooming more world class Wushu athletes locally.
By the time you re reading this, Wufang Touch would be set up. Royalties from the first print run of this new edition of TEN will be used to provide financial assistance for kids talented in Wushu (and eventually for those talented in other sports) to train and compete internationally. Thank you for your support.
I would like to extend my gratitude to my publisher, Marshall Cavendish, for believing in me once again, Nelson for all the fitness brainstorming sessions, Mark for sharing his artistry and brotherhood, and Pamela for helping me with this book that is essentially aimed at inspiring children, wherever and whoever they are, to live to their fullest potential.
Special thanks also to a group of very special people-my friends and family. They bring out the best in me by being who they are.
I fear not the man who has practised 10,000 kicks once, but I fear the man who has practised one kick 10,000 times. - Bruce Lee
Commit to fitness,
Vincent Ng

KNOW YOUR BODY
This is a question I am often asked:
How did you get such a great body?
I would like to think that I have good genes and belong to a select group of people who can eat almost anything, not do anything and still have good-looking bodies. The truth is, although my rigorous Wushu training from young has given me a little of an edge in terms of muscular development and love of sport, like everyone else, I will put on fat if I do not control my diet and engage in exercise. But, fortunately for me, exercise comes naturally. Be it Wushu, wakeboarding, weights training or jogging, I am always game. In fact, I will feel restless if I do not exercise.
You have chosen the right book if you want to lose excess fat and gain muscle mass. This new edition of TEN is a fitness programme that involves a combination of resistance training, cardiovascular exercise and a controlled diet.
If you want to begin this programme, you need to understand a few key concepts. The first thing to understand is your body. Understanding your body and how it works will make your journey to fitness much easier.
Let us begin by examining the following equation:
Calories in - Calories out = Body fat gain or loss
Your body gets its energy from the food you consume. This energy is measured in calories. The activities you engage in cause your body to burn off these calories. If you do not burn off the excess calories you consume, they get stored as body fat. In general, 3,465 calories is approximately equivalent to 450 grams of body fat.
The trick to losing body fat is to use up more calories than you consume. You can monitor your caloric intake by taking note of the food you eat every day. But how do you know how many calories your body is burning? Your total caloric output is determined by your metabolism and activity level.
BASAL METABOLIC RATE
Everyone has a basal metabolic rate (BMR). The BMR is basically the number of calories your body would burn in a day if you never got out of bed, if you stayed awake for approximately 16 hours and if you slept for approximately 8 hours. Your body needs energy to perform essential functions such as breathing, neurological activity, digestion and cell formation. Sixty to seventy per cent of your daily caloric output is devoted to these functions.
Your individual BMR can be calculated using the Harris-Benedict equation:
For women:
661 + (9.636 weight in kg) + (175.2 height in metres) -
(4.7 age) = BMR
For men:
67 + (13.728 weight in kg) + (508 height in metres) -
(6.9 age) = BMR
According to this equation, my BMR is as follows:
Vincent s BMR: 67 + (13.728 69) + (508 1.73) -
(6.9 35) = 67 + 947.23 + 878.84 - 241.5 = 1651.57 calories
This means that I would burn 1,651.57 calories daily even without doing any physical activity.
ACTIVITY
Another factor that affects your metabolism is your activity level. This, on average, accounts for about 20 to 30 per cent of the total calories burned every day. To determine the total number of calories your body uses every day, you will need to multiply the BMR with an activity multiplier.
Activity Multipliers
Sedentary
1.15 multiplier
Light activity (normal, everyday activities)
1.3 multiplier
Moderately active (two to three exercise sessions a week)
1.4 multiplier
Very active (four to five exercise sessions a week)
1.6 multiplier
Extremely active (six to seven exercise sessions a week)
1.8 multiplier
Taking into consideration all my daily activities, I would consider myself a very active person (I do more than five sessions of exercise a week). Therefore, the total number of calories my body burns daily (metabolic rate) is as follows:
1651.57 (BMR) 1.6 (very active multiplier) = 2642.51 calories
This means that if I consume only 2,642.51 calories a day, my body weight and my body fat percentage will remain constant.
From this equation, you can surmise that your metabolic rates will increase with more exercise. For instance, if you switch from a light activity multiplier (1.3 times) to a moderately active multiplier (1.4 times), your daily caloric expenditure will go up by 7.7 per cent. That means you can either increase your caloric intake by 7.7 per cent without gaining weight or you can burn off an extra 7.7 per cent of your body fat. If you switch from light activity to very active activity, the difference is even starker: your daily caloric output will increase by 23 per cent.
MUSCLE MASS
Another factor that affects the metabolic rate is lean muscle tissue. Muscle requires more calories than any other tissue type to survive, making it the mo