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The Lifestyle Revolution

By Jonathan Chew

GET OUT, GET MOVING!

An Outdoor workout program is just the solution to sidestep those reasons that held you back from exercising.

Much of the year has passed, and you wonder what has happened to those great health, fitness and exercise goals you’d set at the start of the year. Well, Zoukout is just around the corner, and there is a pressure to show off that body that doesn’t quite look the way you want it to. You need to do something fast, so nail the reason that has held you back these last months and get down to it.

A MATTER OF TIME

We have 168 hours in the week. You only have to put aside a small portion of these hours to achieve good body tone and fitness.

 
While there are benefits of working out in the morning due to lower blood glycogen levels, and higher percentage of calories expended coming out of fat, you may simply not be a morning person. Many people do not realize it, but we all have our own optimal time to get a work out. For some, it could be the wee hours of the morning to kick start the day. For others it could be in the evenings right after work, as a form of distressing and getting re-energized. Try both out and see what you prefer in order to discover your personal ideal time.

THE TROUBLE WITH THE GYM

Getting in shape is frequently associated with getting to a gym. While this is a great place to get in shape, it may present another barrier (or excuse) for some individuals. Maybe the location is not quite right, the fees are too high, or the personal trainers are unavailable or they are all booked out. Sadly, many people are psychologically conditioned to think that the gym is the only road to fitness.

The truth is there are numerous places and ways to get a workout, without the need to go to a gym, should you not have access to one within close proximity to home or work.

WHAT’S THE PLAN?

You walk by a newsstand and see a picture of chiseled male specimen such as Brad Pitt in Troy and you go. ‘Wow, I want to look like that’. The very next day you hop on the treadmill for 20 minutes, perform three sets of dumbbell curls for 20 reps, enjoy the nice pump in your arms and feel awesome that you’ve got your workout in.

Two weeks later you’ve got bored of the routine, which didn’t seem to be yielding any real result, and your motivation evaporates.

GET YOUR ACT TOGETHER

So if you can put down two hours three times a week, and a serious commitment to improve your stats, here’s an outdoors training plan that combines a series of exercises what will put more definition into your physique. Gym/gym membership not required. All you need is your average sports garb (put the army- issued stuff to use), your training shoes and a resistance band.

RUNNING

This is the original, most effective per minute form of standard cardiovascular exercise, long before any fancy elliptical trainers, wave machines, and even the standard exercise bike were invented.

And running outdoors gives you the plus of feeling the wind in your face, solid ground underfoot and a chance to check out the neighborhood.

HERE’S HOW

Do interval training. Alternating between slow jogs and sprints, adding gradient via hills and slopes adds variety, fun and challenge to your standard running program.

BODYWEIGHT EXERCISE

If you remember “knocking it down” in the army, you’re no stranger to doing pushups. Although at the time you were probably too busy loathing those pseudo-sadistic instructors to realize that the exercise was a prime example of a standard bodyweight exercise. In fact, those various exercise stations and equipment at the gym are a modification of this. A bench press for example is merely a loaded up version of the simple pushup. The natural one even has the plus of being the biomechanically correct body weight exercise.

HERE’S HOW

Add various traditional exercises to form a repertoire. Squats are good for the quads and hamstrings. Dips work out your triceps. Calf raises develop the calves. Leg raises work out your lower abs and are better for you than sit-ups.

RESISTANCE BANDS

These are essentially upsized rubber bands and they are useful for squeezing more effort from you during an outdoor fitness program. Small, light and easy to run with, resistance bands can mimic any free weight exercise within a gym, and like a rubber band, can be made tighter, by simply shortening the amount to be stretched, or made easier by giving the band more slack.

HERE’S HOW

Use them in place of dumbbells and machines, and fill in gaps that bodyweight exercises might not be able to, which could include biceps curls, triceps pushdowns and side lateral flies.

About the author: The founder and Director of Absolute Living, Jonathan is the son of PP BS Chew of the Rotary eClub of District 3310 (Singapore). Jonathan holds a wide range of experience within the Fitness & Wellness Industry to ensure that programs are custom designed and focused on each individual’s or organization’s goals and needs.

Formerly multimedia engineer by trade, Jonathan holds numerous fitness & wellness certifications ranging from; Polestar Pilates Foundation, Vibrogym Instructor, Reebok University Core Fitness, IFA Certifications (Boxing, Fitness Trainer, Aerobics), Fitness Instructor Certification, FISAF Aqua Instructor and has been a FISAF Instructor Trainer.

Nutritional certifications include Sports Nutritionist Certifications with the IFA, and AFPA. His international training also made him the first Certified BOSU Instructor in Singapore.

Jonathan is also a certified Spa Manager by the world renowned Chiva Som, and Work Place Health Consultant, and is dedicated to the creation of quality fitness and wellness programs, for both individuals and organizations, that fit them perfectly.

In his words, such programs are truly ‘All about you.’