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  • Last Update: December 17, 2011
  • Joined: May 14, 2011

robinwen

Hi all, any questions about fitness, fat loss, nutrition are welcome. 
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  • Forum Posts(30)
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    To be continued .... 
    • December 17, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Client: J.P
     
    04/10/11 - 15/12/11 
    • December 15, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Leg training is important
    Your lower body muscles (Glute, quads and hamstrings) are the major muscle group in your body. This means that the more muscle fibres you have in your lower body the more your body will work for you to burn fat at rest and while...  more    Leg training is important
    Your lower body muscles (Glute, quads and hamstrings) are the major muscle group in your body. This means that the more muscle fibres you have in your lower body the more your body will work for you to burn fat at rest and while training. So if you want to get some extra Kg's off or make your arms look 'more shredded' leg training could be your solution.
    Have a look at a basic squat to start training your legs.
    http://www.youtube.com/watch?v=huVujjfzphI
    You can start with just your bodyweight, add some dumb-bells or try a back squat with a bar.  less
    • December 5, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Q: What's your training routine?
    A: Monday chest, Tuesday chest and biceps, Wednesday chest and triceps, Thursday biceps and triceps....
    Training chest (or any muscle) TOO often will not give you bigger muscle, and will NOT make them more toned. Take ab...  more    Q: What's your training routine?
    A: Monday chest, Tuesday chest and biceps, Wednesday chest and triceps, Thursday biceps and triceps....
    Training chest (or any muscle) TOO often will not give you bigger muscle, and will NOT make them more toned. Take abs for example, doing crunches everyday will not give you a 6pack. Doing chest everyday is not the solution to chest muscle growth. Think about your nutrition and recovery. Muscles will NOT grow if you do not let them rest and feed them with proper nutrition.  less
    • December 4, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Magnesium It is a very handy supplement for most of us. is you have had experience of muscle tears and cramping on the RIGHT side of your body, magnesium if your friend.
     
    High dosage of magnesium for a period of a 1-2 months will not only reduce you...  more    Magnesium It is a very handy supplement for most of us. is you have had experience of muscle tears and cramping on the RIGHT side of your body, magnesium if your friend.
     
    High dosage of magnesium for a period of a 1-2 months will not only reduce your risk of injury but also improve your sleep quality if taken 15-30min before bed time.
     
    Here is the one I use: http://euro.cpoliquin.com/product_p/7442.htmClick=2121 works very well for both sleeping aid and sports performance   
    • December 1, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Am I in the zone with my cardio?
    To start, steady cardio is BAD for you, and it will burn your muscle tissue which lowers your resting metabolism.
    People keep asking me in the gym what heart rate zone should they be in if their goal is toning. (Keep Mu...  more    Am I in the zone with my cardio?
    To start, steady cardio is BAD for you, and it will burn your muscle tissue which lowers your resting metabolism.
    People keep asking me in the gym what heart rate zone should they be in if their goal is toning. (Keep Muscle Lose Fat) My answer to them is you should be at your MAXIMUM !!!!
    Don't wast your money on those Polar watch monitor when you want to lose 20kg. To keep it simple, during your interval training you should NOT be able to say a word ! Do you ever see 2 sprinters having a chat while they are racing? NEVER! Sprinters are the athletes with the lowest body fat and yet they do not run for hours..... Save the 120 euros. Hire a nutritionist or a trainer to write you a GOOD food plan or training routine that is money well spent in my opinion.  less
    • November 29, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    "I have been doing spin class 3 times per week for over 6 months now, why can't I lose any more than 3 kgs? "
     
    Spin class/ long distance running... will initially make your body lose fat/water/muscle mass, which is the few kg you see come off within a few weeks of you starting training.
     ...  more    "I have been doing spin class 3 times per week for over 6 months now, why can't I lose any more than 3 kgs? "
     
    Spin class/ long distance running... will initially make your body lose fat/water/muscle mass, which is the few kg you see come off within a few weeks of you starting training.
     
    However I am sure we have all heard this "I have improved my running from 10min to 50min within 2months..." Well done, but you are not losing any more fat...
     
    Cardio training can be adapted very quickly by our body. In order to keep the fat loss going we need to constantly stimulate our body. This makes cardio ONLY training a bad choice for long term fat loss.
     
    On top of that cardio puts a lot of stress on the adrenal gland which in turn releases cortisol. Cortisol is a hormone and involved in fat regulation and for the fat you see just around you belly button, so if your belly fat is the LAST part you need to lose, then running is the NOT the answer to it.
     
    Many would say "if i do JUST weight I can...    less
    • November 27, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Starting to feel the winter blues?
    Tired and exhausted at the end of your work day and can't face exercise?
     
    It's very common in winter to feel tired and start to feel a bit down. The combination of the weather and lack of sun lowers your vitamin D levels which is associated with your mood....  more    Starting to feel the winter blues?
    Tired and exhausted at the end of your work day and can't face exercise?
     
    It's very common in winter to feel tired and start to feel a bit down. The combination of the weather and lack of sun lowers your vitamin D levels which is associated with your mood.
     
    I have had many clients who finish their work day and feel mentally exhausted but, after 1 hour of INTENSE exercise, they feel more energized and relaxed.
     
    Try setting yourself the goal of going into the gym 2-4 times per week for 1 month. Do a combination of weights and high intensity intervals to get your heart rate up. By the end of the month not only will you have set yourself a good habit of going to the gym, but you will start feeling more positive and more relaxed.  less
    • November 26, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    How to train efficiently in a gym. 
     
    1) Know your main goal: strengh, muscle mass, fat loss...
     ...  more    How to train efficiently in a gym. 
     
    1) Know your main goal: strengh, muscle mass, fat loss...
     
    2) Exercise selection. Fancy exercises do not always work better. i.e when training to improve biceps definition, a body weight chin up is ALWAYS a better choice than a 2kg biceps curl standing on a BOSU ball. I hope your all get the idea. 
     
    3) As a rule of thumb, the loudest person in the gym who is trying to "correct" everyone usaully knows the least. 
     
    4) Where do you seek advice? Find a trainer that ACTUALLY gets results for their clients i.e. the client is visibly slimer or bigger, stronger or has better endurance.  less
    • November 26, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Traveling all the time? Don't have a gym at the hotel but still want to keep fitness up? Try this.
    Perform these 3 exercise for 30sec NO STOP
    1) Push ups
    2)Squat...  more    Traveling all the time? Don't have a gym at the hotel but still want to keep fitness up? Try this.
    Perform these 3 exercise for 30sec NO STOP
    1) Push ups
    2)Squat
    3)Plank hold/ Core hold (squeeze your butt during)
    After 1st round take 30sec rest, repeat 5 times
    let me know how you feel after.... =)
    PS: this is a beginner/ intermediate level  
    • November 24, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    -==Organic (Bio) food for FAT LOSS==-
    Organic food (meat, veggie,fruits...) will reduce the toxins in your body which will promote some degree of fat loss. The nutritional contain of an organic apple should be higher than a "normal" apple, and they taste ...  more    -==Organic (Bio) food for FAT LOSS==-
    Organic food (meat, veggie,fruits...) will reduce the toxins in your body which will promote some degree of fat loss. The nutritional contain of an organic apple should be higher than a "normal" apple, and they taste better too. try it for 1 week. eat EVERYTHING organic !!!! and feel the difference yourself.  
    • November 24, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Here is an Article for "Cardio" funs. Why cardio is bad for you.
    http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/728/The_(Many)_Negatives_of_Aerobic_Training.aspx
    • November 20, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    If you are looking for a supplement to take which will help you to recover and build muscle without the side effect of "weight gain" it would be BCAA (Branched chain amino acids). They are the building blocks of muscle tissue, and no calories like protein...  moreIf you are looking for a supplement to take which will help you to recover and build muscle without the side effect of "weight gain" it would be BCAA (Branched chain amino acids). They are the building blocks of muscle tissue, and no calories like protein powerders do.
     
    According to top strength coach Charles Poliquin you should take between 20g-30g per training session. or 0.4g x body weight. i.e. 50kg x 0.4g= 20g (BCAA) http://euro.cpoliquin.com/product_p/7268.htmClick=2121  
    • November 20, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Weight training vs cardio. Which one is better? It Is probably one of the most asked question I get from new clients. Many seem to believe cardio works faster for weight loss therefore better.
     
    Besides the fact there are studies done which show cardio is "bad" for you, yes I said is bad for you, I have seen much better lasting results in clients who do ONLY weights training.This applies to both sexes.
     ...  more    Weight training vs cardio. Which one is better? It Is probably one of the most asked question I get from new clients. Many seem to believe cardio works faster for weight loss therefore better.
     
    Besides the fact there are studies done which show cardio is "bad" for you, yes I said is bad for you, I have seen much better lasting results in clients who do ONLY weights training.This applies to both sexes.
     
    Weight training will increase your lean muscle mass, bone mineral density, your resting metabolism and it will give you that "toned" look.
     
    What about fitness? Well you can still do circuit training to improve your Cardio vascular fitness, and it can be challenging and will get your heart rate up if it is done properly.
     
    You can look at it this way: weights increase muscle mass, increase calorie burn, speed up fat loss, and pretty much "change" your genetics.
     
    Remember !!!
    -weight training does NOT incl lifting 2kg dumbbells unless you are doing it for a SPECIFIC reason.
    -does NOT inc...    less
    • November 19, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    For women who is planning to become pregnant in the next 1 or 2 yrs. it is ideal to follow a gluten free diet with high dosage of multivitamin and fish oil (high DHA value) this will make your kid a "super kid"
     
    http://euro.cpoliquin.com/?Click=2121...  more    For women who is planning to become pregnant in the next 1 or 2 yrs. it is ideal to follow a gluten free diet with high dosage of multivitamin and fish oil (high DHA value) this will make your kid a "super kid"
     
    http://euro.cpoliquin.com/?Click=2121  Highly recommand using Poliquin's supplement top quality   
    • November 17, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Waking up between 3-5 am on a regular base? It is most likely due to a lack of anti oxidant. it can be resolved by taking a good quality multivitamin or increasing your anti-oxidant by either supplement or fruits.
    • November 16, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    From what I have seen in the gym push up is a very under valued exercise for a good triceps development. whether you are tennis player or a housewife doing push up will shape up your arm very quickly. Because it is a body weight exercise I would recommend...  moreFrom what I have seen in the gym push up is a very under valued exercise for a good triceps development. whether you are tennis player or a housewife doing push up will shape up your arm very quickly. Because it is a body weight exercise I would recommend lots of repetitions. for example my female clients are doing 20 push ups before they have a shower, assume you clean yourself twice in a day it makes 40 push ups. once that gets easy go to 25 each time and so on...  
    • November 16, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Q: What supplement could I take to reduce body fat?
    A: Try fish oil, 1 -1.5g of fish oil per body fat % daily will help you reduce body fat. Just beware of the manufacture of the fish oil, you want to buy from Swedish company simply because they have the ...  more    Q: What supplement could I take to reduce body fat?
    A: Try fish oil, 1 -1.5g of fish oil per body fat % daily will help you reduce body fat. Just beware of the manufacture of the fish oil, you want to buy from Swedish company simply because they have the best quality fish oil  
    • November 13, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    Question: Is oat meal good for me?
    Answer: YES and NO. if you are carbohydrate tolerant (only 20% of the pop) then YES it is healthy source of carb intake excluding you are NOT allergic to it. Otherwise it will initially make you lose weight and plateau,...  more    Question: Is oat meal good for me?
    Answer: YES and NO. if you are carbohydrate tolerant (only 20% of the pop) then YES it is healthy source of carb intake excluding you are NOT allergic to it. Otherwise it will initially make you lose weight and plateau, or sometimes I even see clients put all the weight back on.  
    • November 11, 2011
  • robinwen
    robinwen replied to a topic in the forum Sports in Belgium:
    I recently did a bio-sianguture body fat testing on a 65yrs old lady. she had 11.8% body fat. she is in shape compare to any age group. when i asked her what supplement she takes she told me that she has been taking multi vitamin supplement since she turn...  moreI recently did a bio-sianguture body fat testing on a 65yrs old lady. she had 11.8% body fat. she is in shape compare to any age group. when i asked her what supplement she takes she told me that she has been taking multi vitamin supplement since she turned 50. so the tip for you today is to take a basic muti vitamin supplement everyday will help your live to detox, which will make YOUR body less toxic = less fat.  
    • November 11, 2011
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Personal Information

  • Gender: Male
  • Birthday: January 14, 1987
  • * City of Residence: Brussels
  • * Country of Residence: France
  • * Home Country: China

Contact Information

  • Facebook: Robin Aspria Trainer

Personal Details

  • Interests: Sports, Travel

  • Profile Ph­otos 1 photo

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  • December 17, 2011 12:05:24 AM CET
    in the topic Personal Trainer in Brussels in the forum Sports in Belgium

    To be continued .... 

    This post was edited by robinwen at December 17, 2011 12:05:24 AM CET
  • December 15, 2011 9:06:34 PM CET
    in the topic Personal Trainer in Brussels in the forum Sports in Belgium

    Client: J.P

     

    04/10/11 - 15/12/11 

    This post was edited by robinwen at December 15, 2011 9:06:34 PM CET
  • December 5, 2011 12:12:01 AM CET
    in the topic Personal Trainer in Brussels in the forum Sports in Belgium
    Leg training is important Your lower body muscles (Glute, quads and hamstrings) are the major muscle group in your body. This means that the more muscle fibres you have in your lower body the more your body will work for you to burn fat at rest and while training. So if you want to get some extra Kg's off or make your arms look 'more shredded' leg training could be your solution. Have a look at a basic squat to start training your legs. http://www.youtube.com/watch?v=huVujjfzphI You can start with just your bodyweight, add some dumb-bells or try a back squat with a bar.
  • December 4, 2011 11:56:26 PM CET
    in the topic Personal Trainer in Brussels in the forum Sports in Belgium
    Q: What's your training routine? A: Monday chest, Tuesday chest and biceps, Wednesday chest and triceps, Thursday biceps and triceps.... Training chest (or any muscle) TOO often will not give you bigger muscle, and will NOT make them more toned. Take abs for example, doing crunches everyday will not give you a 6pack. Doing chest everyday is not the solution to chest muscle growth. Think about your nutrition and recovery. Muscles will NOT grow if you do not let them rest and feed them with proper nutrition.
  • December 1, 2011 8:51:53 PM CET
    in the topic Personal Trainer in Brussels in the forum Sports in Belgium

    Magnesium It is a very handy supplement for most of us. is you have had experience of muscle tears and cramping on the RIGHT side of your body, magnesium if your friend.

     

    High dosage of magnesium for a period of a 1-2 months will not only reduce your risk of injury but also improve your sleep quality if taken 15-30min before bed time.

     

    Here is the one I use: http://euro.cpoliquin.com/product_p/7442.htmClick=2121 works very well for both sleeping aid and sports performance 

    This post was edited by robinwen at December 1, 2011 8:51:53 PM CET
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