The most important reason to maintain proper form during exercise is injury prevention.  In addition, proper form is the best way to get the most out of your time and your body.  When we align the body properly, we optimize its power and its strength.  Therefore, we work less and achieve more!

Few things to consider:

1. Think about what muscle or muscle groups are you targeting with each exercise?  And once you begin the exercise, do you feel those areas being workout?  If not, then adjust either your alignment or the weight you have chosen.
2. Don't compare yourself to the person next to you, compare yourself to you last week/month.  Have you achieved more?  Are you getting stronger? 
3. Using proper pace and control movement to ensure that your muscles produce force throughout the whole motion, avoid using momentum!  You will recruit more muscle fibers and get a greater benefit from each exercise. 

1. Position yourself with a bench behind you perpendicular to your body.  Grab a hold of the bench at its edge with your arms fully extended, shoulder width apart.
2. Put your legs straight out in front of you up on a bench, just resting your heels on it, and perform the exercise.
3. Keep your elbows in close to your body as you lower yourself until there is a 90 degree angle formed between the upper arm and the forearm.
4. Then push your torso back up using your triceps to bring your body back to the starting position.
5. Try to do 3-5 sets of 20 reps and your triceps will thank you :)

Fast push ups
Fast push-ups are technically easier to do than slow push-ups, though they work on other aspects of your fitness. By quickly doing push-ups in quick succession, it is closer to a cardiovascular exercise than a strength training workout. Naturally, this also burns calories and fat faster as well.
Slow push ups
Slow push-ups forces your body to slowly carry your body into a low position, and to slowly carry your body back up to your regular position.

Please do not compare me to a guy that is half my age with 16" arms :)  That is not my fitness goal!   My fitness goals are "Health" and "Lean Physique", definitely don't want to be hyooge!  99% of my workouts are using my own body weight (165lbs).  Plus I don't take protein and muscle enhancement supplements.  I eat real food :)

I don't need a fancy gym that filled with expensive equipment and weights to workout. All I need is a small clean area to get a fantastic cardio and strength training in 60-90 minutes, 4-5 times per week.

Try this Spider-Man push-ups for an added challenge to your routine.  This is one of my favorite compound exercise that works on multiple muscles groups.  Give it a try!

Working out under the sun is the best, sweating like crazy and getting free Vitamin D :)


Moved into the air condition gym to finish up my workout with ABS and core exercises.  I like to workout alone because there is no unwanted distractions and stress free :)

"DO IT BECAUSE THEY SAID YOU COULDN'T"

At 6:00am, I just finished my morning run along the Avenue of Stars.  Enjoyed this spectacular view without any tourists around.

I never thought that I could perform Standing Ab Wheels Rollouts few months ago.  Guess what? :)


This is another great ABS and core workout that I like. Start with full plank position and move your knee to touch your elbow (same side or opposite side 'twist').  Engage your ABS and do it slowly with control speed.  Another more challenging version is <Spiderman Pushup>

This is the best spot for decline push-ups, it is higher than the typical bench height and thus increases the difficulty.  Diamond decline push-ups is more challenging than the standard decline push-ups.


During the push-ups days, I usually perform the incline push-ups at the end because they are the easiest and I do it until failure to completely worn out my chest.  Incline push-ups targets the lower portion of the pectoralis major which helps improve the function of moving the arm to and from the center of the body. 



Count how many seconds can you hold in this position :)


Don't know what is this called but it is damn difficult and your ABS will thank you!  I suppose to lean my body forward as much as possible while lifting those legs.

If you’re serious about strength and fitness, you’re probably looking for new ways to challenge yourself. The fingertip pushup does just that, with an exercise made famous by fitness icons such as Jack LaLanne and Bruce Lee. Finger strength is obviously important in this exercise, but you also need powerful arms and a solid core to complete the move successfully. 

If you don't have the ability to do fingertip push-ups yet, I recommend practicing the isometric plank position on your fingertips.  Start with a few seconds at a time, eventually you should be able to build to a ten-second fingertip plank.  Once you've achieved that, you'll be ready to start practicing fingertip push-ups.  Begin with just a few reps and slowly add more over time. 

Give it a try!

Having fun with dumbbell shoulders & arms toning workouts :)  

THINK ABOUT WHY YOU STARTED.

• Instant oatmeal with hot water; two to three slices of wheat/multi-grain bread with peanut butter, unsalted butter or sugar free jam; two hard boiled eggs (I eat about 10-15 eggs per week); bananas or fruits and coffee without sugar and cream.

Lunch (Mon-Fri)

• Can be as simple as two vegetable with rice (photo below); or a full meal. I try my best to avoid high sodium food and processed sugar.

Weekends are my cheat days!  I pretty much eat anything!  You can check out my Instagram @fredkwong about my normal diet :)

It's is not too late to buff up your arms and shoulders for tank tops!
All you need is a IKEA recycle bag filled with bottled water!  The following are few upper body exercises that you can perform with this 'homemade' weight :)

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Demo Link:

https://www.youtube.com/watch?v=KR8onsa5jFQ

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So you want to get in shape, but you have no gym membership.  That's fine, screw gyms!
Luckily, you can burn fat, build muscles, and get a great workout any where using just your body weight. Essentially, if you're trying to burn fat, spending hours doing cardio on a treadmill is a really crappy use of your time (my opinion). There are better ways for fat burning with less time.  



The following are few basic workouts that I have been doing in the past 15 months. Again, my fitness goal is for "Health" and "Ripped Physique", not to look like Arnold Schwarzenegger :)

(1)  Push-ups (standard, decline and incline)
(2)  Dips (body weight or added weights)
(3)  Squat/Lunges (variations)
(4)  Tabata (combinations of: jumping jacks, stationary running, mountain climber, burpees)
(5)  Planks (variations)
(6)  Pull-ups/Chin-ups (only do it when I have access to a pull-up bar)

** Keep it Simple!  Make sure you give your body enough rest and change your workout routines often to avoid adaptations.