Build Massive Muscle 101

If you ask a number of random jacked guys at your gym,

“How do I build bigger muscle?”

…you’ll probably hear different replies.

“Lift your 1 rep max,” says the powerlifter…
“Pump ’em out with isolation,” says the bodybuilder…
“Switch up your workouts,” says the crossfitter.

This means that you may have to follow a PUSH-PULL-LEG split, add a whole body HIIT workout somewhere in between, and feel extremely exhausted after your workouts because the last meal you had before going to the gym was 5 hours ago!

If you are a busy professional, I know it’s a struggle to even fuel your body throughout the day, much more give all that you’ve got when you train after work hours.

To add to that, it’s confusing enough to know exactly what you need to do when you finally make it to the gym. You spend half the time trying to guess where to start or what to do.

Your time is limited.

You can’t waste a second doing random exercises that will never give you results.


Build Massive Muscle 101

According to a review paper by Brad Schoenfeld in 2010, there are three (3) ways to build more muscle:
mechanical tension, metabolic stress, and muscle damage.

Each one of these answers above could be true to some extent, but in reality, a combination of these three is important to build massive muscle.

1. Mechanical Tension, a.k.a., “Lift Heavy
The first key is to generate the largest amount of force (heavy weight) possible through the full range of motion.
Mechanical Tension is maximized by doing compound lifts like Barbell Squats, Rows and Bench Presses.

Begin your workouts focusing on MOVEMENT first, before going for isolation.

It is important to incorporate these basic movement patterns:

1. Hinge – Deadlift, Barbell good morning, Swings, Hip thrusts
2. Lunge – Split squat, back lunges, Bulgarian split squats
3. Push – Bench press, Shoulder Press, Push-ups
4. Pull – Pull-up, Bent-over row, seated rows, Unilateral rows
5. Squat – Back/Front squat, Goblet squat
6. Carry/Stride – Farmer’s Walk, Overhead Carry

Interestingly, mechanical tension does not mean you have to do your max every single time! In fact, a 2013 study by Pinto suggested that staying around 90% max is optimal for muscle growth on the bench press with an isometric contraction.

Also, each movement has a different ‘sweet spot‘ of mechanical tension. Test out your capacity for each lift – exercises like the squats and bench press is great at 3 to 5 reps for 4 to 6 sets at up to 90% your max, while others like the barbell rows and hip thrusts can benefit from a range of 8 to 12 reps of 2 to 4 sets below 90%.

EXERCISE: 3 to 12 reps at 4 to 6 sets at 70 yo 90% max.

2. Metabolic Stress, a.k.a., “Feel the burn
Your body experiences metabolic stress when you start feeling the ‘burn.’ This means that there’s ‘metabolite‘ accumulation in the muscle, including lactate, phosphate and hydrogen ions in muscle cells.

Metabolic stress happens when a person does steady muscular contractions without any rest in between reps (reverse direction before lockout on the joint) which prevents blood from escaping the veins, causing the muscle to ‘swell.’

To train for the pump, work each set to failure by doing as many reps as possible (AMRAP) with short rest periods in between sets.

Exercise: 3 to 4 sets x 12 to 20+ reps at 1/0/1/0 tempo.

3. Muscle Damage, a.k.a., “Sore but not sorry
Your muscles experience fatigue when you perform slow negatives at full range of motion and maintain high tension. Adding variety to your exercises also contributes to this.

To get to the point of muscle damage, volume is your friend.
More reps, more sets, and even more exercises on the same muscle does the trick.

Exercise: 2 to 5 sets x 8 to 12 reps at 4/0/1/0 tempo.


Putting it together

Now that you’ve filled your arsenal with these three keys to build massive muscle, it’s time to put it in your program.

You’re probably doing most of the exercises, and we only need to make a few changes on how you do them!

There’s two ways to incorporate these in your workouts:
1. Undulating Periodization – instead of just following a strength focused workout at 8 reps for the next few weeks, cycle through these three keys over the course of one week.

Day 1 – go for mechanical tension, focusing on compound lifts for 2 to 5 sets of 5 to 12 reps, up to 90% of your max.
Day 2 – work on metabolic stress getting the pump, and
Day 3 – say hi to ‘volume’ doing more reps, sets, and various exercises for muscle damage.

2. Concurrent Periodization – this is good news for you if you are a busy professional who have a limited time for the gym!

No need to train 7 days in a week.

You just have to suck it up and go over the three keys to massive muscle. And being a high performing individual that you are, I know that you can push through it!

Start with one or two compound lifts focusing on mechanical tension. Then transition to metabolic stress, adding more reps, and then finish off with muscle damage


Are you a busy professional ages 27 to 35 years old who wants to…
...maximize your limited time to train at the gym,
…bring back the energy you had 5 to 10 years ago, and
…escape the boring routine at work and follow an exciting way to train to get stronger, faster, and feel more athletic?

I know that your time is precious and you can’t waste any second following random exercises at the gym!

Your energy supply is running out especially after a long, stressful day at the office.

I’m sure that more often than you want to, you tend to just go for your favorite selection of exercises when you finally get to the gym.
Or worse, you hop on the treadmill for 20 minutes at the lowest setting, and that’s your workout for the day.

This is a waste of time.

And with your time being more valuable, you’d want the most out of it!

That is why I developed the Athletic Pro Workout.

The Athletic Pro Workout is a 4-week training program with the best and most efficient exercises to help you
…build more muscle,
…lose some fat,
…feel 5 to 10 years of younger energy, and
…become the real-life athlete that you truly are!

Complete with exercise videos and step-by-step coaching instructions, you will know exactly what to do when you’re at the gym.

No more wasting your time guessing what to do.

And no more random workouts.

Get the results that you want without spending too much time training.

Best of all, I’m offering a limited amount of spots for this coaching program for FREE!

If you want to turn from a busy pro to an athletic pro, simply fill-in the form below and I’ll be in touch with you.


Train with you soon!



Coach Billy


Cardio or Weight Lifting for Fat Loss?

Which one is better for Fat Loss: Cardio or Weight Lifting? 
This question has been a hotly debated topic for a long time, and I’ll bet you yourself may have asked this once or twice throughout your fitness journey. 

There’s no better way to answer this question than to look at how your body responds when you do a Cardio workout vs. a Weight Lifting/Strength Training workout.

First, Cardio Exercises like running, cycling, walking, rowing, swimming, etc. 

• More Energy and more Energised Muscles – this happens at the cellular level. After a long, strenuous bout of cardio, your body copes by producing more mitochondria in the skeletal muscle cells. The mitochondria is the “powerhouse” of the cell, and more of them simply means more energy produced by the muscle. Your muscles would be able to work for longer periods of time (muscular endurance).

Increased Heart and Lung efficiency and endurance – your body also adapts by producing more capillaries or blood vessels. Your heart and lungs also improve their capacity. All of this allows faster delivery of oxygen and nutrients to your muscles. 

More Fat burn – our body’s main energy source is glycogen in the muscles and not fat. This is simply because they are readily available and easier to process than the more chemically complex fat. But with more mitochondria, your muscle cells will be more efficient in using fat stores as energy source. 

Now let’s look at Strength Training or Weight Lifting.

Larger Individual Muscle fibers – hold your horses for a second​. This does not necessarily mean bigger, bulkier muscles right after you lift weights. Your muscles actually break down after you lift weights, and your body recovers by a process called protein synthesis. This allows the individual muscle fibers to heal and ‘grow.’ Muscles are more metabolically active than fats, so they use up energy even at rest.

Better Bones and Disease prevention – if cardio is great for the heart and lungs, weight training is excellent for muscles and bones. Strength training improves bone density and may help prevent type II Diabetes.

Boosted Metabolism – Strength Training also increases mitochondria capacity in your cells to some extent. And because you’ll have more metabolically active muscles and more energy, this will result to greater fat burn when you workout and even at rest.

So which one is better for fat loss?

You may find the answer a bubble-burster if you are a pure-cardio or pure-weight lifting fan, but they are both great for fat loss. If you don’t care about strength or tone, then just go for just pure cardio workouts. But if your goal is to get fit and strong while looking lean, then do both. You might increase your “weight” at first, especially when you start lifting weights and gain some muscle, but you’ll notice you’ll be burning fat more efficiently as your body improves from both cardio and strength training.

Improve the sequence of your exercises to maximise your workout

Did you know that the sequence of your exercises also contribute to results?canstock19417911
You’ll see some dudes in the gym head straight to the preacher curl rack and smash bicep curls as soon as they enter. They’ll get their pipes pumped but that’s it. Or some people might just go for random machines depending on what they are familiar with, or which ones are available.

If you want to see maximum gains in your workouts, planning your routine effectively will ensure that you target the right adaptations your body needs to reach your goal. Whatever your goal may be, putting your exercises in the right order will make your workouts more efficient and effective! It’s a matter of energy management and physiological efficiency.

Here’s a basic sequence that you can adapt and apply to your own routines:

1.) Warm-up/Mobility Drills – the goal of the warm-up is to raise your heart rate up and get your body ready for repetitive movement. Now it’s common practice to just step on a cardio machine for 5 to 10 minutes to warm-up but that may not be enough. Do simple dynamic stretches such as arm rotations, leg swings, hip rotations, etc. You can also use a foam roller to improve your mobility and range of motion before you start your training.

2.) Technical Lifts – for advanced lifters, always start with highly technical lifts such as the snatch, clean and press, overhead squats, plyometrics, etc. This will help you focus on your form and reduce chances of injury. These high impact lifts are great to get your heart rate and metabolism up fast, and burn more calories in a short amount of time. They are also great for building muscle mass and bulk.

3.) Compound Free Weight Exercises – these are exercises that move on 2 or more joints such as the Squat, Bench Press, Deadlift, Barbell Rows, etc. They are ‘big lifts’ but are less intense. The heavier you lift on these compound free weight exercises, the faster it raises your metabolism. You use up more muscle groups on these exercises and use more calories so you want to make sure your body has fresh energy to do them.

4.) Compound Machine Exercises – now that you’re done with the main course, you want to keep on working major muscle groups but with less impact on your body (neurological system, joints, etc.). Machine exercises work by focusing on the same muscle groups but adds support to your technique and form.

5.) Isolated exercises (free weight or machine) – these would be the ‘easy’ part of your workout where you do exercise specific to a muscle or muscle group such as pectoral fly, bicep curl, side raises, etc. These exercises are meant to ‘isolate’ or focus on a specific muscle. People who want to build bulk and muscle mass need these types of exercises in their training program.

141_16.) Cool down and stretch – after doing an intense exercise session, you have to cool down to normalise your heart rate. Cool down may also help reduce soreness after your workout. Focus on holding static stretches and improving your flexibility. Stretching properly after an intense workout session helps reduce soreness and muscle tightness, and may aid in recovery.



It may seem much but when you follow a good Training Program tailored to your goals and needs, your workout will be smooth and efficient. Train smart and you’ll get the results you want sooner!!

Check out our Services page to see how we can help you train smarter and reach your goals faster! We offer a one-month money back guarantee. Click here to try it NOW!

5 Misconceptions about Online Fitness Coaching.

online-coachingOnline Fitness Coaching is a new trend in the Fitness Industry that you may or may not have heard about. Simply, it is a coaching program where a client gets training advice, direction, and motivation remotely from a Personal Trainer mainly through means of email, social media, and phone or Skype calls.  This removes almost all of the obstacles clients face when working with a Personal Trainer to maximize their workout and reach their goal. Imagine having a Personal Trainer who will help you with your exercise program, give you instructions on how to do the exercises, and even motivate you through your workouts without the hassle of finding that spot in your busy schedule just to spend an hour with your trainer! You also have the luxury of getting not just a certified, but a qualified Coach to help you. You see, when you go to a gym and look ask for a trainer, the management will only give you the most available trainer to fill in their empty schedule, but not necessarily qualified to help you reach your goals. That is where horrible gym stories with Personal Trainers originate! If you take advantage of the technology of today, you can get a great trainer wherever you are in the world without the hassle and for less cost!

You can get the same expertise, direction, and support that you need to reach your goals from Online Fitness Coaching! However, there are still some misconceptions about remote coaching that makes people think that Online Fitness Coaching won’t work for them. I hope after reading this, you’ll realize how valuable Online Fitness Coaching is and that it is one of the best options you have to help you reach your goals!

Here are the Top 5 Misconceptions about Online Fitness Coaching:

1) Any Personal Training, including Online, is expensive.

72c233b13ebebbac25dd2206653997402750cc36c9c71aa0fa6d9ef86ed99a11Personal Training can be quite pricey.  A single session with a Personal Trainer at a local gym would cost at least $40 an hour. At the gym that I work with, a session is only 25 minutes long for the same price! The price goes up depending on the Trainer’s level, qualifications, and the kind of gym you go to. Some Personal Trainers can charge up to $200 an hour! And another thing, the gym where the Personal Trainer works at probably adds cost to their fee like overhead charge, maintenance, membership, and other admin fees. To successfully reach your goal, you ideally want to train twice a week with your Personal Trainer at a minimum. This means that you have to cash out $240.00 to $1600.00 per month just to spend an hour with your Trainer! Of course, there are the reasons for the price and what matters is the value. Ask yourself, ‘Am I making progress? Do I see results? Is my time with my Trainer worth it?’ Now, the good thing about Online Fitness Coaching is that you can connect with a Trainer without the extra costs associated with the gym they work at.  The trainer delivers the same advice and expertise for a lower price. Online Fitness Coaching costs at an average of $100.00 per month. This reduction in price is due to the fact that the Trainer obviously doesn’t spend one whole hour with you per session, but instead uses that precious time to make your daily or weekly program, give you updates, answer your email questions, and send you motivating emoticons! Online Fitness Coaching is a very affordable alternative to Personal Training for you without compromising on quality.

2) My Trainer won’t see if I’m doing the exercises correctly or check my form through Online Coaching.

tumblr_mc2vyc8d3G1rita9ao1_400This one is a very reasonable concern – you hire a Personal Trainer mainly to supervise your exercises and workouts to see if you are doing them correctly and efficiently to reach your goal, and that you won’t hurt yourself. How can this be possible if your Trainer is not currently present with you in the gym while you workout? The answer to that is how well you maximize technology to your advantage! With Online Fitness Coaching, your trainer will give you all the information and exercise instruction that you need for your workout to be successful. This includes your daily workout routine, how to do each exercise, videos, and coaching instructions. Your program is updated each week (depending on your trainer’s program), and your trainer is available to you 24/7 with a click of a button! If you have any question that you want to ask your trainer, or if you are not sure if you did the exercise correctly, simply take a short video of yourself doing the exercise or even just write down your concern and send it to your Online Fitness Coach. Exercising is not rocket science, and you will only hurt yourself in the gym if you try unguided and unsupervised stuff that you see from the internet. Online Fitness Coaching maintains that much needed guidance and supervision that you get from hiring an in-person Personal Trainer, for less cost!

3) It’s the same as watching videos through YouTube or DVD’s

giphy During the 80’s and 90’s, aerobics became the trend in the Fitness Industry to promote the pursuit of health and fitness to a large number of people. Aerobics is a form of rhythmic, sometimes dance-like, routine of exercises that aimed to address strength, endurance, and flexibility at the same time.  It is usually done in a group class (thereby promoting fitness to more people) and is led by a single fitness instructor. As technology improved in the 90’s, you don’t need to attend a physical class every time you want to do aerobics – you can just buy a video of your favorite fitness instructor like Jane Fonda or Billy Blanks and do the aerobics workout at the comfort of your home! This may be one of the earliest form of Remote Fitness Training where you don’t need to be with a trainer or fitness instructor physically to do an hour or so of exercise.  But, remote fitness coaching has greatly improved from that stage. With Online Fitness Coaching you can talk with your trainer about your individual needs and specific goals. You won’t be aimlessly following some awkward and confusing steps, but you will be doing a custom-tailored exercise program that is tailored to your needs and goals.

4) I don’t have access to a gym so I can’t do the exercises my Coach will  give me.

plank w babyThe gym is an ideal place for people to go to if they are seeking to improve their physique, reach a higher level of  fitness, and reach their goal. But, the gym is not the only place to go to. One of the amazing advantages of Online Fitness Coaching is that you don’t always need a gym to work out! This is great for you if you are staying at home and is busy taking care of your kids, or if you are someone who is always away for a business trip, or if you will be going to a long vacation but still want to keep up with your training.  In any case, Online Fitness Coaching gives you freedom because you can train anywhere you are in the world, anytime. Whether it’s your living room, backyard, garage, hotel gym, or any park outside, you can have your training program and exercises custom made to fit your current needs. The program is flexible, so you can have days where you train at a gym, and days you train off and away. This also gives you accountability and motivation because you have less excuse not to work out! Even if you have a scheduled trip, your Online Fitness Coaching program can be modified to be aligned with your schedule.

5) I can do it myself.

newbie-759x500Now, you may think that you can easily search the internet, look up exercises and workouts through Google, and develop your own exercise routine. Guess what? you can do that and you can be successful at it! Whatever workout routine you make may work for you for a week or for a few months, and you may even see results, but eventually your body will adapt to it and you’ll need to apply some sort of progression to your workout. You can do it yourself, but whatever result or progress you see will only last for a while. It will take a longer time to get to your goal. Online Fitness Coaching provides expertise in exercise programming, goal setting, and motivational coaching to help you reach your goals faster. There will also be a higher level of accountability because you still have to let your trainer know how you did each workout week, or how you did with your diet for the past days. You see, it’s not about whether you can do it yourself or not, but it’s about the expert guidance, advice, and motivation that you’ll get from Online Fitness Coaching


Online Fitness Coaching has been in the Fitness Industry and is thriving because it works and people have seen results through this alternative to Personal Training. Train with direction, guidance, and advice from an expert trainer that you can trust! Fitness Coaching for Me provides this opportunity for people to access Personal Training wherever you are in the world, for a fraction of the cost! Try out our Package 1: Novice program for only $7.50 CDN per workout if you want to train 3x a week! Subscribe for four weeks and we guarantee your satisfaction, or you get your money back! Subscribe here or contact us for more information.


*also check out the Benefits of Online Fitness Coaching here

Fitness Coaching for Me’s Guide to Gym Etiquette

newbie-759x500The Gym is a place that encourages each individual to be at their element: to work hard, push more, and strive for perfection. But everyone should remember that the Gym is a shared space where everyone has the same privileges and accountability as anyone else.


Sometimes, people go beast mode on their workout, and remain like beasts after they train, leaving a trail of their remains behind – used dumbbells on the floor, scattered plates, and the dreaded butt-sweat stamp. I am sure that whatever gym you go to, there will always be at least one beast like this! It is annoying, and plain wrong to be such.  To minimize the spread of these creatures, Fitness Coaching for Me has come up with 5 Simple Ways to Practice Gym Etiquette. There are no rule books on how to behave yourself in a gym while also doing your best. We don’t need one. Politeness and acceptable behavior should be practiced even when you’re going all out on your reps. There are other ways to practice gym etiquette, but we think these 5 should be basic:

  1. Respect the no-lift zone

Don’t EVER lift a weight within 5 feet of the dumbbell rack. It doesn’t matter if you’re doing Side Raises, Bicep Curls, or Goblet Squats — Pick up your weights and take 5 giant steps back. Allow other people to walk in front of you and pick up the weight they need. Now you might say, “I need to check my form in the mirror!Well, you don’t need a close-up look on how your veins pop each rep, right? Take those 5 steps away from the rack and from the mirror, and you’ll still see your form well. You’re just doing one set of 8 reps? It doesn’t matter. Don’t be rude. Step back and finish your quick set so that other people have access to the dumbbells.

Special note: Never do a Dumbbell Bent-Over Row on the dumbbell rack. If you do this, you’re taking the “bell” out of the dumbbell to describe yourself. Find a bench and do your rows! If you say the weight is too heavy to move somewhere else, then heavy lifting is not for you.

 Compare the two photos below. Get the point?



  1. Avoid the “Ab zone”

Most gyms have a designated area for mats, balls, stability balls, medicine balls, etc. These specialty equipment have their special place because it can pose risks when used together with solid, metal objects. Don’t bring heavy weights into that area. It’s designated for stretching and ab work. By taking up the designated space you force other people to take up your space (see point #3).


  1. Keep your mats out of the way.

Don’t set up a mat in between two benches in the free weight zone and do crunches unless you want a weight dropped on your head! It’s inconsiderate, and just plain dangerous not just for you but for other people as well. If you’re doing a circuit or something, find another area that has less traffic. The size of the Gym doesn’t matter – there will be one.

Even if the gym is empty, set up your mat out of the way. Either stick to the “ab zone” or place your mat in a corner out of the way. Think pro-actively. Where might somebody want to work out over the course of your set? Don’t set up there.

 And no, you don’t have to do this:


Or this:


  1. Avoid walking in front of somebody else in the middle of a set.

If somebody is in the middle of their set NEVER cross their field of vision when they are in front of the mirror. It doesn’t matter if they look like they’re just adoring their biceps. Be nice and take the long way around if you have to. Respect other people, and you’ll get respected too when it’s your turn to lift. If you can’t take the long way around, wait for them to finish their set before walking in front.


  1. Put your weights away properly.

I know you might think this should be number one because it is the most common, but these 5 are not in sequence of importance. It is frustrating how other people don’t put their weights back after they finish using them. It is also frustrating how they might put the dumbbells back on the rack, but not in their proper place! Don’t assume that someone will ‘clean-up’ after the weights you leave on the floor.  Most importantly, don’t expect other gym members to just pick up the weight their need from your area. The gym is maintained for everyone’s satisfaction and so that you will have an efficient workout. Imagine if you can’t find the weights you need! Each equipment whether it’s a barbell, dumbbell, weight plate, medicine ball, or mat, have their own designated place so that they could be easily accessed when you need them. Be mindful of how the gym is arranged and maintained, and do your best to keep it.


If you have been going to the gym for a while now, I’m sure there’s at least one occasion where you have seen one of these 5 have been broken – or worse, maybe all of them at once! Or you may be one of those people who tend to be too focused on their workout that they forget to share the space and resources of the gym. Don’t be offended. Be better than before, and simply follow this guide on your following workouts.

Remember that you are training to be fit for life! Be courteous to others and put your weights back to their rightful place.

Train Hard, but most importantly, Train Smart.
* Do you have other ‘rules’ that you think should be added in the list? Let us know in the comments!

How to Get Results From Your Workouts? Develop These Habits!

We all train for a goal in mind. At the end of the day, everyone wishes to reach whatever goal that goal is! But results don’t show that easy. Most often, people fall off after just a few weeks of training when they don’t see the results they expect! It takes hard work, commitment, and perseverance. A lot of them. 124

I’m sharing a list of habits that will help you develop hard work, commitment, perseverance, and motivate you to continue training until it all pays off. These habits are based from established principles of training that elite coaches and athletes have been following for decades in their training. Elite athletes reach a high level of fitness simply because they follow these principles and commit to do them every training day.  Now I don’t expect you to automatically do them once you set foot in the gym or start your workouts at home. Patiently develop these habits and they will reward you with results!


  1. Use a Training Log.

Coaches record their athletes’ training and progress every training day, every season, every championship or loss. When you exercise, you can easily see the areas where you are improving or where you need to grow if your training is written down. Use a notebook, training journal, or take advantage of technology and download an app. It’s hard to remember all of the specifics: weight, tempo, and repetitions. Writing everything down on a training log will give you direction every time you come to train so you don’t feel lost.


  1. Focus on your Goal and Vision.

It’s easy to be distracted once you start exercising. Always keep your goal in mind whenever you start your workouts. Imagine yourself reaching your goal whether you want to lose weight or put on muscle before and during your workouts. There will be times that you want to quit. Always remember why you’re working so hard! Close your eyes and visualize where you want to be then push yourself to work harder to reach it!

Tweet this: “Always remember why you’re working so hard! Close your eyes and visualize where you want to be then push yourself to work harder to reach it!”

  1. shutterstock_214172668-e1421699464703Be Consistent.

I’m sure that you’ve searched the internet and found a hundred other workout programs. There are a lot of people who will make a lot of fantastical promises pertaining to the results of their programs. And there will always be a “trending” workout that you’ll see in Instagram or Facebook. As a result, you’ll certainly feel a desire to change the current program that you’re on because you think that another you read about is better. Don’t. Stay on the course. Consistency is the key to success.


  1. Be Committed.

When you get in the gym, you’ll see people training differently than you. Some people might even approach you and tell you that their training worked for them so you should follow that instead. Guess what… Most people in the gym don’t know what they’re doing but many are good at pretending that they do! If they do know what they’re doing, they should also know about the principles of Individuality and Specificity which says that each individual is different and have their specific needs, goals, and fitness levels. So whatever program that may have worked for them doesn’t necessarily mean that it will work for you. Also, they should be familiar with another principle: “mind your own business.” Be committed to the workout that you’re currently doing and it will reward you in due time.

Tweet this: “Be committed to the workout that you’re currently doing and it will reward you in due time.”

  1. Progressive Overload.

Simply put, progressive overload refers to making everything a little harder each workout. Ideally you’re going to get a little bit better every time that you step foot in the gym on your path to packing on muscle. Progressive overload doesn’t just refer to weight. Common ways to use progressive overload include: using a heavier load, using the same load for more repetitions, doing the same amount of work in less time, performing more sets with the same load, using the same load through an increase in range of motion. These are certainly not the only ways but some of the most common to ensure continued progress. On the other hand, keep the word “progression” in mind every time you’re tempted to do more. Your body takes time to adapt but it will. You’ll get stronger, faster, fitter, and better.


  1. Rest and Recover.newbie-759x500

Even elite athletes need time to rest. When you start exercising, you will actually be breaking muscle fibers and get your nervous system tired as you push yourself. Take note of this: your body grows stronger during rest and recovery periods. Ignoring rest periods can be a limiting factor in your progress. Not only is it important to efficiently use your time but also to maximize a desired training response.


  1. Don’t Overdo it.

One of the positive after-effects of exercise is the release of endorphins, or the ‘happy hormones.’ It’s a chemical response of the body that results to a combined sense of achievement, satisfaction, and relief. You’ll see that exercise feels good, but don’t overdo it. Most people who find exercise as a struggle usually stayed on the cardio machine too much, or did too many reps than required.  Don’t think that more is better. It isn’t. Just enough is better. Get in. Work hard. Get out. Rest. Do it again.

Tweet this: “Get in. Work hard. Get out. Rest. Do it again.”

  1. Practice Makes Perfect.

Elite athletes do the same drills every single day. In this way, their bodies adapt to the movement and develop muscle memory. When start going to the gym regularly, you’ll meet people who have been working out for years yet never seem to show any major improvements in body composition or strength. Often the reason is that these people are always going for a record (i.e., always want to lift heavy). Training in the gym should be viewed as practice – a place where you continually work to improve. Dial in your technique and control the weight concentrating on feeling your muscle contract through each rep.


  1. Ask for a Spotter.

A spotter is someone who assists you on exercises and watches your form. They are helpful especially on complex exercises and when you go heavy. Some lifters feel like using a spotter demonstrates a lack of confidence. This could not be further from the truth. A spot can help build confidence and also allow you to push yourself further on certain sets whether it comes from verbal encouragement. Some movements, such as the bench press, often require a spotter to help lift the bar off of the pins in order to keep the lifter safe. Don’t be afraid to ask for a spot especially during sets later on in the workout. A good spotter will help you keep to your prescribed tempo.


  1. Focus on Technique, Not Weight.

Sacrificing proper technique for more weight will hinder your progress. It’s also a great way to get hurt. Common thinking is you need to add more weight to the bar if you want to put on more muscle but it isn’t true. Proper technique often recruits more muscle in addition to being safe on the joints ensuring that you don’t get hurt.


  1. Note Your Weaknesses and Improve on Them.

Great Coaches know not just their athletes’ strengths, but also their weaknesses. The Coach make their athlete do some work on their strength, and a lot more work on their weaknesses. There’s a trap that we all fall prey to where we like to do things that we’re good at and avoid things that we aren’t. It’s a vicious cycle. Stick to the program. There will be things that you aren’t good at. Embrace it. Take note of them and work harder. That’s how you improve. 

Tweet this:There will be things that you aren’t good at. Embrace it. Take note of them and work harder. That’s how you improve.”


  1. Patience.

Tempo. Repetitions. Frequency. These stuff require a lot of patience to keep doing. Follow the indicated repetitions in the program to get the desired response from your body. Most importantly, take note of the Tempo: this is both the most important and most ignored variable of training. You will see that the guidelines will be very specific. Stick to it. This is cliché but remember that top athletes are not born, they are made.


Great results don’t come easy. If they do, then everyone would be ripped, jacked, and joining the Ninja Warrior! That’s not how it is. You got to train hard, work hard, rest, then repeat. Try to add these habits to your routine one at a time and see how fast you progress as you practice!

Keep it up!

-Coach Billy

Your Weight Doesn’t (Always) Matter.

weight-scale-funny-picturesAs a trainer in a gym, I always see people checking their weight every time they come in – before, during, and after their workouts. There’s nothing wrong with keeping track of your weight and trying to lose some, but there are a few who get obsessed and frustrated when the numbers don’t move!

Maybe you yourself have been in one of those situations where you thought you always crush your strength training, do an hour or more cardio, kill your HIIT, be consistent in your workouts, yet all your efforts doesn’t seem to affect your weight. This might make you feel unrewarded in the short term, and sometimes lose motivation.

Remember this:

“Your Weight is not a direct result of your Workouts.”


Instead of sulking in a corner and feeling disappointed, always keep in mind that there are other accurate factors to measure your progress. It’s not all about your weight! Here are some reasons why:

1) Your Weight Fluctuate EVERY DAY.
It doesn’t matter how long you stay on the Treadmill, or how much squats you did – your weight will vary, and will keep varying everyday. Simple things that happen every day like eating, drinking, sweating, etc. causes your body to gain or lose some. For women, you will see fluctuations of a few pounds throughout a month. If you still want to measure your Weight, write each measurement with the date on a journal and compare it on a monthly basis.

2) Your Weight Means TOTAL Body Weight.
Remember this when you step on the scale: You are not composed of just muscle, bones, and fat.
What the weighing scale shows is a combination of these three, plus every single cell of your body. It includes your internal organs, skin, hair, etc., and even the food you just ate. Think of this: the weighing scale shows how much weight you gained after eating (or drinking), but it does not mean they’re all get stuck in your body and become fat. Most of the food digested will be converted to energy, some to maintain and rebuild tissues such as muscles, and some will be excreted (or go down the ‘can’).

3) Muscle Weighs More than Fat.
You probably heard this before. But I’ll tell you that this is a common misconception! I just wrote it because it’s what some Personal Trainers (unfortunately) always say to potential clients to somehow make them feel good about their weight: ‘Muscle weighs more than Fat.’

It is wrong in the sense that one pound of muscle is the same as one pound of fat. The difference is, fat is composed of bigger, ‘fluffier‘ cells, and one pound of Fat takes more space. Also the kind of fat that you want to get rid of is the ‘subcutaneous fat’ – the Fat that is just hanging onto your skin. Take a look at the picture below:

See what I mean? The same amount of fat in terms of weight takes up more space than Muscle. Of course, those 5 lbs. of fat is distributed all throughout the body, but it’s still taking up space and adding jiggles. Muscle is more dense and they actually give the contours of your body. If you want to look slimmer, jacked, and toned you got to go for muscles!

Tweet: If you want to look slimmer, jacked, and toned you got to go for muscles!

4) Food is Fuel.
Your body is more awesome and complex than any machine ever invented. It always goes for ‘homeostasis‘ or balance in its system for it to function properly. And like any machine, it needs fuel. Whatever food you give to your body, whether good or bad, it uses for fuel.
If you have a nice sports car in your garage, you don’t just feed it crappy, low quality fuel. You want the best hi-tech, hi-grade fuel that you can find. Same applies to your body. If you feed it crappy food, it will take longer for your body to use it and it sits in your body for a while, affecting your weight! If you treat your body and give it the right food, your body will be more efficient in digesting them and give you the energy you need for your workouts!

5) Weight is Not a Reflection of Health.
You read it right. Your body weight doesn’t say if you’re healthy or not. You are probably thinking right now ‘What about the BMI?’ or the Body Mass Index. The problem with the BMI is that it was designed to assess the health of a large population, and should not be used in a per-person basis. Even the guy who invented it in the 19th century, the Belgian statistician Lambert Adolphe Jacques Quetelet, said it shouldn’t be used to determine an individual’s overall health (yes, he was a mathematician, not a doctor). So you can stop aiming for an ideal weight for your height. It just doesn’t work that way.

Look at the guy below. He probably weighs a good 300 lbs.
I bet you won’t dare tell him he’s ‘Obese’ according to his BMI.


Get the point? Now, some of you may think ‘I don’t want to look like that!’ — remember, he’s about 300 lbs of muscle. An average person would weigh around 120 to 180 lbs. Maintain that weight and go for muscle, and you’ll simply look toned and jacked.


You can keep track of your weight but don’t obsess about it. The weighing scale doesn’t tell who you are and what you’re about! Don’t let numbers affect you!

Tweet: The weighing scale doesn’t tell who you are and what you’re about! Don’t let numbers affect you!

Use the numbers you see from the weighing scale to track your long-term progress. Remember that there are other things that give you a more accurate measurement of your gains like your strength, stamina, body circumference measurements, how your clothes fit, and even how you feel. Keep working hard. Make every workout count. Be consistent in your diet. Eventually you’ll get rewarded and get the nice toned, jacked look that you’ve worked hard for.

Fitness Coaching for Me can help you reach your goals. We’re here to provide you not just cookie-cutter programs, but custom made training plans that fit your needs and goals. We can help you figure out how to work on your nutrition so that you can reach your goals faster. It doesn’t matter whether your goal is to lose weight, gain muscle, or simply look good — we have the right tools for you!

Contact us here and we’ll be happy to help!

On Exercise Intensity: How hard (or easy) should I workout?

141_1Exercise Intensity – or how hard or easy your body is working – is often misunderstood or neglected, but it is an essential aspect of exercise because this determines whether you are burning enough calories and challenging your body to reach your goal, or you are just wasting your time in the gym! You want to get the most out of your workouts, but you also wouldn’t want to burn yourself out and get injured by working too hard.  Knowing the right intensity for your workouts will help you train effectively and maximize your time in the gym.

So how do you know if you’re working hard enough or too much? I’ll teach you three ways to measure exercise intensity:


The Target Heart Rate

First is through knowing your Target Heart Rate (THR). To reach your goals, you should exercise at a specific intensity based on your THR without going overboard and push your body too much! Now because you have a ‘target’ there is also a base heart rate known as the Resting Heart Rate (RHR). This how fast your pulse is while at rest and you’re not doing anything. According to the National Institute of Health, the average RHR for 10 years old and up is 60 to 100 bpm. Elite athletes could have an RHR as low as 40 bpm!

Follow these steps to know your heart rate during exercise:

  • Sit down and put your left hand on your lap, palm facing up.
  • Use the tips of your index and middle finger of your right hand to get your pulse by placing them together on top of your left wrist on the thumb side.
  • With a timer, count your pulse for 20 seconds and multiply it by 3 to find the bpm.
  • Compare your result to the table below:
Age Target Heart Rate Zone (50-85%) Average Maximum HR
20 100-170 bpm 200 bpm
30 95-162 bpm 190 bpm
35 93-157 bpm 185 bpm
40 90-153 bpm 180 bpm
45 88-149 bpm 175 bpm
50 85-145 bpm 170 bpm
55 83-140 bpm 165 bpm
60 80-136 bpm 160 bpm
65 78-132 bpm 155 bpm
70 75-128 bpm 150 bpm

This table only shows an estimated THR for different age ranges. Your Maximum Heart Rate (MHR) is 220 minus your age as a standard. The Maximum Heart Rate, as the name implies, is the maximum amount of beats that your heart can make in a minute. When you’re doing strength training at a moderately intense level, your heart rate should be about 50-69% of your MHR. When you’re working at a heavy intensity, your THR should be 70-89% of your MHR. During rest periods, your heart rate will definitely start going lower the moment you stop lifting weights – and this is what rest periods are exactly for: for your muscles and your heart to recover.

If you’re just starting to exercise, aim for the lower range of your THR zone (around 50%) during the first couple weeks of working out. Gradually build up to the higher range (up to 85%) and as you progress you will be able to exercise comfortably at that THR zone.

If you have been exercising for a while now, it’s time to evaluate your exercise intensity. Are you working hard enough? Or you may have been working out too hard every time and this will lead to fatigue. You can also “reset” your program and start at a lower range. You can build up faster to your Target Heart Rate, but now you will be more aware of your heart rate and the exercise intensity.


The Borg Scale

Now, you probably think ‘I can’t always check my heart rate every time I do a set!’ and you’re right! It is objective but not always practical (unless you get a heart rate monitor), and this is why a guy named Dr. Gunnar Borg devised a simpler and more accessible way to measure exercise intensity. This is called the “Borg Scale” (obviously named after him) also called as the Rate of Perceived Exertion or RPE. It is a subjective scale that measures how you “feel” while exercising with numbers from 6 to 20.

The scale starts at 6 which is equivalent to “no exertion” and ends at 20 which equates to “very, very hard.” Physical activities at moderate intensity register 11 to 14 on the Borg scale (“fairly light” to “somewhat hard”), while vigorous intensity rates from 15 to 20 (“hard” to “very, very hard”). Dr. Borg set the scale from 6 to 20 to make it a simple way to estimate heart rate. See the table below:

Exertion Level Borg Rating Examples of Physical Activities
None 6 Reading a book, watching television
Very, very light 7 to 8 Writing, Tying shoes
Very light 9 to 10 Chores like folding clothes, washing dishes, that seem to take little effort

Fairly light


11 to 12

Walking through the grocery store or other activities that require some effort but not enough to speed up your breathing

Somewhat hard


13 to 14

Brisk walking or other activities that require moderate effort and speed your heart rate and breathing but don’t make you out of breath



15 to 16

Bicycling, swimming, or other activities that take vigorous effort and get the heart pounding and make breathing very fast
Very hard 17 to 18 The highest level of activity you can sustain
Very, very hard 19 to 20 A finishing kick in a race or other burst of activity that you can’t maintain for long

You don’t have to remember the specifics of the scale. You just have to know that when you work out, a warm-up or light exercise should be around 11 to 12 out of 20, and a near-maximal effort should be at 17 to 18 out of 20. Check yourself every now and then and estimate the intensity you’re at.


The Talk Test

The “Talk Test” is the simplest and easiest way to measure your exercise intensity.  This technique is based on your ability to talk (or not talk) while working out. When your effort is at light to moderate intensity, you can talk, but not sing during exercise. If your effort is at hard or heavy intensity you will not be able to say more than a few words without pausing for a breath.

Compare walking, jogging, and sprinting:

When walking, you can easily hold a conversation with someone and even sing a tune. Your effort is very light and the does not affect your breathing.

When you’re out jogging, you can say a few words if someone suddenly asked you for direction or you want to say ‘hi’ to a neighbor. Your effort is at moderate intensity because the activity raises your heart rate and is a little bit demanding on your breathing.

While sprinting or running fast, all you can do is to hear your legs scream and breathe deep and fast! This is high intensity when the effort requires your heart and lungs to work harder that you are not able to do other tasks.



To increase your cardiovascular endurance or stamina, you have to challenge your muscles, heart and lungs enough for them to adapt. When weight training, your heart rate does not go up as fast so you have to watch your rest periods in between sets. After you finish your reps, don’t talk too much to your gym bro or stare at your phone for a long time – do the next set whenever you feel ready so you still get the benefit of exercise intensity.

Be careful when you always exercise at a high intensity level. If you don’t give your heart some time to recover, you may be straining and overworking yourself.  Your body can’t sustain this heart rate for a long time and it will eventually lead to fatigue. If you have always been overworking at the gym or on your runs or whatever exercise you’re doing, you are just getting your body to over-fatigue and the effect of your workouts will be negative in total. So slow down.

When you go to the gym and you say hi and talk with every person you know, you might be exercising at a too low intensity. To be frank, you will be wasting your time in the gym if you are not reaching your Target Heart Rate and you’re not exerting enough effort. Whatever goal you have, whether to lose fat or build muscle or be fit, you won’t reach them this way! You will not gain any significant adaptations in your heart, lungs, and muscle if you are always exercising at a low intensity. Sweat it out. Push yourself a little harder. Run a little faster.  Start light but gradually increase the intensity and challenge yourself every time.


Being aware of how hard your body works can help you adjust the intensity of your exercise by speeding up, slowing down, changing the weights you are lifting, or simply reducing the rest intervals. When you know how your body feels, it will be easier for you to reach your desired intensity and stay on track to reach your goals!

Benefits of Online Fitness Coaching and Personal Training

Before, the only way to be successful in the gym and reach your goals is to get the best Personal Trainer available in that gym and crush every workout session with your trainer.  There are a few setbacks to this approach: First, Personal Training could be expensive.  We at Fitness Coaching for Me are trainers ourselves, and we know that what you pay for to get that expert guidance, support and motivation from your Personal Trainer is worth it. But the reality is that Personal Training could be a luxury.  Hiring a Personal Trainer could easily cost at least $25 up to $300 per session, and if you are training 3 times a week to maximize results, that’s easily $300 to $3600 out of your pocket every month! Monthly Personal Training is simply not an option for many. images

Secondly, you only get the available Personal Trainer in the gym you are going to. You do not have an option to choose the experienced, best Personal Trainer in the gym. You might just get the “sergeant Trainer” that no one wants to train with because he shouts at every client!

Lastly, if ever you get the best Personal Trainer in the gym, it will be a constant scheduling struggle.  That trainer will have ‘popular time spots’ that you will also have to line up to (early morning before work, noon time, and after work hours). It’s either you have to keep adjusting to your Personal Trainer and keep changing your schedule three times a week or you don’t get any spot.


Thankfully, the Fitness Industry is evolving.

Through the internet, you can easily download the ‘Spartan workout‘ or the latest WOD. If you are a novice in the gym, you can easily Google how to use any machine you see in the gym or how to not-fall-from-the-treadmill. Connect to the gym’s free Wi-Fi and download an exercise app, and you’re good.maxresdefault

There’s nothing wrong with downloading a workout you see from the internet, or doing an exercise you saw from Instagram.  But you still want the best out of your workouts and not waste your time in the gym (and also not risk any injuries!).

This is where Online Fitness Coaching and Personal Training comes in. You now have access to the best Coaches and Personal Trainers out there!

Here are the benefits of Online Fitness Coaching:

1.) Get the Results You Want – Online Fitness Coaching works! You get the same expert guidance, advice, and motivation that you get from in-person Personal Trainers. Your Coach or Personal Trainer will be in touch with you through email, Skype, or messenger to assess your goals and needs, and keep you motivated! People who have done Online Fitness Coaching have seen results even without meeting with a Personal Trainer in the gym, that is why it is becoming more and more popular! Working with an Online Personal Trainer or Fitness Coach can get you results that will far exceed what you can gain from just working out on your own.

2.) It is a Lot Less Expensive – The price for Online Personal Training varies from website to website. Premium packages can cost up to $300 a month for online services. But think about the value that you get: it is still more cost efficient than paying for Personal Training at the gym. That is amazing! It is a great opportunity if you do not have access to the best coaches and trainers yet you will get the same incredible results, all through Online Fitness Coaching.

3.) Custom-made Training Program – It’s okay to just download general workouts from a good exercise website. But if you get Online Fitness Coaching, your training program will be individualized to your needs and specific to your goals. Your workouts will be updated each week and reviewed by your Online Personal Trainer so that you can progress in a safe yet efficient way. An Online Fitness Coach can even give you nutrition advice that can definitely help you get gains faster!

4.) It is Convent – You only need to read your e-mail or check your messenger at least once a week, download the training program, and you’re ready to go! Everything is easily available to you in Online Fitness Coaching. You can workout anywhere you are, and anytime you wish! Most Online Fitness Coaching also include home-workouts, or training programs that you can do even if you do not have access to a gym. You can literally train anywhere, anytime you want and with anything you want! Just tell your Online Personal Trainer and you can train any way you like, whether just using bodyweight, or use the kettlebells in your basement, resistance bands, or even be creative and use stuff like soup cans or rice bags from your pantry! If you are a busy person with constant schedule changes, Online Fitness Coaching is the best fit!


Online Fitness Coaching and Personal Training goes beyond the traditional in-person training and even online training apps where you only get general training programs. You will get a customized training Program tailored to your goals and a trainer assigned to you who will guide you through the process and motivate you, review your progress and give you updates each week. You will reach your desired results for a fraction of the cost!

Fitness Coaching for Me is composed of a team of expert Personal Trainers and Fitness Coaches who work together to provide you the best guidance, advice and motivation that you need to maximize your workouts. You will get the benefit of training with not just one Personal Trainer, but with a number of the best trainers and coaches around the globe!

Do you think Online Fitness Coaching can work for you? If you still have any questions in mind about how it works, send us a message through our contact page by clicking here and we’ll be in touch with you.

Are you still not confident that Online Personal Training works? We at Fitness Coaching for Me formed this team simply because we want to help more people reach their fitness goals and be at their best. Try us for a month and see if it works! If you are not satisfied, we will give you your money back. Choose the package that fits your goal through our Services page here.


Hope to train with you soon!



Fitness Coaching for Me aims to provide not only custom-tailored workouts, but also expert guidance and support wherever you are in the world! Subscribe to any of these packages now to see if it works for you. Fitness Coaching for Me guarantees your satisfaction and success or you get your money back!

PACKAGE 1: Novice
$7.50 only per workout for 3 times a week! 

• Customized Strength Training
• Cardio Workout Guide
• Complete instructions with video links
• Weekly Email Support from your Coach

$89.99 every 4 weeks
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$12.42 only per workout for 3 times a week!

• Assessment and Goal Setting
• Customized Strength Training and Cardio Workouts
• Periodized Exercise Guide
• Nutrition and Diet Guide
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PACKAGE 3: Elite
$20.84 only per workout for 3 times a week!

• Assessment and Goal Setting
• Customized Strength Training
• Specialized Cardio Workouts
• Nutrition and Diet Guide
• Regular Goal and Progress Evaluation
• Postural Assessment and Functional Training
• Get expert advice from our Coaching Team for your strength, cardio, and nutrition needs.
• Email and/or Messenger Support any day of the week
• Once a Month 30-minute Skype Consultation with your main Coach.


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Choose this package if you’re just starting out to exercise, or if you haven’t been to the gym for a long time and you want to get back. You’ll be comfortable following the cardio and strength training workouts to bring back your mojo until you’re ready to level up your training. You can upgrade to Expert or Elite anytime you want.


This one is for you if you have a goal in mind and a deadline to reach. If you have been working out for a while and you want to get serious with your training, then choose the EXPERT PACKAGE. You can’t outrun or outwork bad eating habits, so pair up your training with expert nutrition advice and you’ll reach your goal soon. Whether your goal is to lose weight, gain muscle, or just simply to look good and you’re ready to get serious, this one is for you.


You have been a gym rat most of your life but you may have reached a plateau. You want to finally join that competition – a bodybuilding event, a marathon, a a race, or you just want to be at your best self. Choose the ELITE PACKAGE to access full support from your Coach and train like an athlete!