The More You Ngo

Fact.

When it comes to exercise, the most common question is “Am I working out hard enough?” We want an exercise routine that leaves us feeling exhausted and thoroughly pumped post-workout? I like to say that you should be drenched in sweat, you should be close to gasping for air, and your hair better be jacked to Jesus after a workout. Before I delve into some great tips, it’s very important to note that everyone is at a different level of experience and ability. Also, everyone has different goals. This blog post will discuss techniques for beginners who are ready to advance to an intermediate level with resistance training/weight lifting. This counts for you ladies too because building lean body mass helps all of us to raise our metabolic rate, especially at rest which helps to burn fat. Let’s get started!

Tip #1: Schedule Split Days

This refers to how often you work out your muscle groups. I used to do a total body workout every single day. There were a couple of problems with this: I was over-training my body (not letting it heal properly in order to grow) and I was not performing enough isolation exercises each day to maximize muscle breakdown and subsequent growth. Instead of working out 10 muscle groups a day, try limiting your days to 1-3 muscle groups. It will really help you focus your exercises on individual muscle groups and help them grow.

For example: Monday (Chest/Triceps), Tuesday (Back/Biceps), Wednesday (Rest), Thursday (Core/Shoulders), Friday (Core/Legs), Saturday (Total Body), Sunday (Rest). People do various types of split days.

Tip #2: Perform at least 3-4 Exercises per Muscle Group

When you have a split day schedule for the week, it really allows you to focus on the muscle groups of the day. Aim for doing 3-4 different types of exercises for each muscle group. Each exercise is recommended to be performed for at least 4 sets. In total, each day will have a total of 12-16 sets for each muscle group for the day. So, on Mondays if you are exercising Chest and Triceps, you will perform 12-16 sets for Chest and another 12-16 set for Triceps.

We’ve all heard that we have at least 30 minutes of rigorous exercise each day, but don’t measure your workouts with time. I suggest you set a goal number of sets/reps for each day and DON’T LEAVE UNTIL YOU FINISH EVERY SET/REP!

Tip #3: Throw in a Superset or a Dropset for Efficiency

If time is an issue (or even if it’s not), you can increase the effectiveness and efficiency of your workout by adding a superset or a drop set. A superset is a coupling of two exercises performed back-to-back (no rest). These exercises will target the same muscle group but in a different way. For example, when you are working out your back, a superset would include performing a seated row exercise immediately followed by pull-ups. These two varying back exercises make up a superset.

A drop set is a little different. It is a set of usually 3 sets performed back-to-back (no rest) but with the same exercise. The key is that each time you perform the exercise, you decrease the weight by 30%. For example, if you are doing bicep curls, you would do a complete set of 10 reps with a heavy weight. Once that set is done, immediately grab lighter dumbbells and do 10 more reps to complete a second set. Then, grab light dumbbells and do 10 more reps to complete the third set. These three sets performed back-to-back make up one drop set.

Tip #4: Choose the Right Weight to Lift

Choosing the right weight when performing weight-training exercises can be difficult. You don’t want to choose something too light that it renders the exercise useless, and you don’t want to choose something too heavy that it ruins your form and injures you. When it comes to choosing the right weight, pick a weight that allows you to do an exercise properly for 8-10 repetitions. Those last two repetitions should be very difficult but should not cause you to ruin your form. This range is the goal range for hypertrophy/muscle growth.

Tip #5: Change It Up

This is a common tip given by personal trainers and athletes, but what does it mean?! It can refer to big changes like revamping your entire workout routine every two months. Or it can refer to the small changes you make each time you workout. Each time you go, consider changing one small thing like the order of exercises performed, the types of exercises performed, the weights used, the combination of exercises in super/drop sets, or even the number of sets/reps performed. All of these small changes keep you off balance with your routine and keep you challenged. Check out a couple of different workout routines I’ve done (it’s still changing):

Workout #1
Workout #2

Tip #6: Push Yourself

“Beast Mode” is not a physical attribute; it’s a way of thinking and performing. It refers to an animalistic/ monster-like attack on your workout. Change your mentality to believe in yourself. Throughout your workout, you may get tired and want to end it early, but repeatedly tell yourself that you can do it, that you are going to push through, that you’re going to succeed. Mind over matter! I nod a lot when I’m at the gym because I’m constantly motivating myself to keep going by repeating “I got this. I got this. I got this.”

If you’ve done everything mentioned above and you’re at the end of your workout routine, congratulate yourself on a job well done. Then, get on the floor and do push-ups until failure. This fits perfectly into having the beast-mode mentality. Each time you work out, you’re gonna give it all you got, and more! Every workout is a last chance workout.

Tip #7: Keep Track of Your Progress

I recommend you record the exercises, the number of sets/reps, and the weight you are using each time you exercise. Bring in a small notebook with you to the gym and keep track as you are going. At the end of each week or every other week, look over your performance and see where you need more focus/work. This will help you stay accountable and on track because you’ll be able to see your progression.

All of these weight-training tips can be tough, but you can do it. Remember to always be safe and watch your form in order to prevent injury. Don’t hit the ground running too fast. Push yourself but do it within your means and capabilities. Also remember that you are on this fitness journey so celebrate your hard work every day and be proud.

You got this!

Thomas Ngo
NASM Certified Personal Trainer
Dietetic Intern

Check out my Facebook and Instagram pages for more daily fitness/nutrition tips:
Facebook–The More You Ngo
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When we hear the word “protein,” we automatically think “MEAT!” It makes sense because meat is packed with protein. Gym goers turn to chicken/meat often to get their “lean protein” source. However, as active as I am, I actually don’t eat a lot of meat: about 75% of my meals don’t contain any meat like beef, chicken, or fish. I naturally gravitate to eating fruits, vegetables, and whole grains because I love them! But, like all vegetarians and vegans, I have to be conscious to make sure each meal is balanced with enough protein and fat.

Let’s quickly make a distinction between vegetarians and vegans. For various reasons, people choose not to eat meat: religious, ethical, and personal choice. Vegetarians don’t eat animal meat (including seafood/fish), but they may consume milk, milk products, and eggs. Vegans don’t eat any animal meat or any products of animals like milk, milk products, and eggs.

The standard go-to food with vegetarians and vegans is soy/tofu. Soy is a wonderful plant-based source of protein. It’s not only a complete protein source, it’s considered a complete-food food! What that means is that it has a balance of healthy monounsaturated fats, carbohydrates, and protein! Recently, everyone has been asking me: what other vegetarian-friendly foods are good sources of protein?! Check this list out. It’s important to note that when eating some of these vegetarian sources of proteins like beans, legumes, etc, you should pair it with a complementary protein food like a grain. It’s because combined, the foods create a complete protein. Beans have certain proteins that grains may not, and vice versa:

And if you need any more convincing about eating more plant-based foods, remember that horses are herbivores and they’re the epitome of athleticism.

Be a horse,

Thomas Ngo
Dietetic Intern
NASM Certified Personal Trainer

April marks the month I started working out NINE years ago. I honestly cannot believe that much time has passed. I’ve definitely had my ups and downs during this period especially with my workout routines. I’ve tried so many combinations of muscle groups, reps, set, exercises, time of day, number of days, etc. I’m facing it yet again in my preparation for the NPC Physique competition. I think it’s a very common problem people face, whether they are beginners or workout-veterans: what do I do when I work out? Here are my recommendations.

(1) Add weight training to your routine.
I think everyone, like I did, relates the gym to the treadmill. We automatically equate exercise/health with doing cardiovascular exercise. However, I’m a firm believer in resistance training (with weights or simply, your bodyweight). Resistance training helps to build lean muscle mass which helps with everything from blood flow, posture, oxygenation, etc. What may appeal to most people is that building lean body mass (LBM) will increase our resting metabolic rate. That means that muscle expends more energy/burn more calories! Unfortunately, although running can expend energy, it has it’s limitations in building muscle. (And ladies, light weight lifting will not make you look like a male body-builder, I promise)

How to do it: Start by dedicating one day of the week to weight training. After a couple of weeks, increase that to two and so on. I firmly believe that at least half of our workouts should be resistance training, regardless of what our goals are (weight loss, bodybuilding, etc) because of the benefits of building LBM. Consult personal trainers to get started or attend a introductory group exercise class.

(2) Exercise (almost) daily.
Consistency is hands down the best tool in your exercise belt. The recommended amount of physical activity is 30 minutes of RIGOROUS exercise daily. A well-scheduled workout routine pushes you to your limit but also allows for needed rest. I’ve done every combination in the book: double days, zero rest days, etc. Everyone is different! But whatever you do, show up because that’s 90% of the battle.

How to do it: Schedule it. Schedule it. Schedule it. Whether it’s on your phone, iCal, Outlook, daily planner, or monthly calendar board, schedule it in RED. Other ways to make sure you exercise is to buddy out with friends who can exercise with you. I have friends who sign up for a weekly bootcamp class. It makes them show up at a specific time and they have to stay there until the end. Do everything you can to hold yourself accountable. Think of it as a job. It is your job to take care of yourself.

(3) Schedule rest days.
Be realistic. If you plan to workout twice a day, 7 days a week, you will get burnt out and stop after 3 days because it’s too difficult. Rest days are important to allow your body to heal and grow. Also, you need a mental health day so you can strike a healthy balance. Rest days don’t just have to be a day of complete inactivity. You can have an “active” rest day during which you go for a light swim, jog, hike, or stretching.

How to do it: Try exercising for 2-3 consecutive days, and taking 1 day off before repeating the cycle.

(4) Push yourself.
I think this is the hardest part: motivating ourselves to push beyond what we have achieved already. How much is enough when working out? My recommendation for weight training is at least 3-4 exercises of each muscle group with 3-4 sets of each exercise. In terms of the number of repetitions, choose a weight at which you can perform at least 8-12 repetition to encourage hypertrophy/muscle growth.

How to do it: Choose an workout “split” which refers to how many times you work out a muscle group a week and which muscle groups you work out each day. You don’t have to work out everything every single time you exercise. Many people pick 2-3 muscle groups to focus on each day. It allows you to really focus on the muscle groups each day and push yourself to your limits.

(5) Work out your legs.
Your lower body makes up half of your body and yet it’s one of the most neglected by men (women are much better at working out their legs. Sorry guys, it’s the truth!). By working out your lower body, you can build more LBM and gain all the benefits mentioned in #1: burn more calories, increase your metabolic rate, and improve bodily function.

How to do it: Make at least one day of the week dedicated to working out your lower body. To start, try at least 5 sets of the following exercises using just your bodyweight: 25 squats, 40 lunges, and 20 calf raises. Challenge yourselves by adding weights to your exercises.

(6) Do what you love.
Everyone enjoys something different when it comes to exercise. There are a million things out there you can do: cross fit, kick boxing, yoga, Pilates, boot camps, one-on-one personal training, team sports, etc. I have friends who really enjoy exercising to Bob Harper’s DVDs at home. It makes me want to make an exercise video series of my own.

How to do it: TRY a different type of exercise for a couple of weeks. I say a couple of weeks because it takes time to enjoy something new that can be difficult. Also, realize that you don’t have to do what everyone else is doing. If you enjoy it and because of that, you are able to exercise consistently, stick to it and improve at it.

Strike a balance to build a SUSTAINABLE lifestyle of activity. And as always, be safe.

Thomas Ngo
NASM Certified Personal Trainer
Dietetic Intern

January is here and many of us are trying out new fitness plans to reach our new year’s resolution. My goal this year is to start training for the NPC Men’s Physique competition. It’s a different type of bodybuilding than the tradition type of Arnold Schwarzenegger. Being an ectomorph, I definitely will never be like Arnold Schwarzenegger, but I think I can push myself to add lean mass to reach the status of a Physique competitor. I’m not rushing this process because I want this to build a sustainable behavior and lifestyle.

So here’s the question: how do I bulk up? This is something most guys are interested in because most of the time when guys “bulk” up, they don’t do it cleanly. Most guys will eat anything and everything to add mass. Then, after that bulking phase, they “cut” or lean out. This cyclical behavior seems just too hard. For my personal lifestyle, I prefer to have build a sustainable routine. I don’t want to “bulk” by gaining a bunch of muscle with bunch of fat, then strictly diet to lose any fat gained. Call me lazy, that just seems like way too much work.

Here’s my plan–train harder and eat bigger (but cleanly!) which I started 2-3 weeks ago.

WORKOUT

Total Workout time: 75 min. per session (maximum) to encourage focus and efficiency. Stretch Every Day.

Number of Reps & Sets per Exercise: 4 sets of 8-15 reps, drop set on the last set (unless noted otherwise).

Day 1—Biceps/Triceps:
Single-Arm Concentration Curl (4 sets)
Alternating-Arm Bicep Curl (4 sets)
Rope Pull-Down
Superset with Rope Hammer Curl
Straight Bar Push-Down
Superset with Cable Bar Curl
Single-Arm Tricep Push-Down (4 sets)
Dips (to failure)

Day 2—Chest/Core 1:
Cable Decline Chest Press (5 sets)
Superset with Cable Chest Fly
Seated Chest Press
Incline Chest Press
Modified Dip
Decline Bench Leg Raises (4 sets)
Decline Bench Sit-Ups (4 sets)
Push-Ups (to failure)

Day 3—Rest Day/Stretching

Day 4—Legs/Back:
Weighted Squat (5 sets)
Superset with 3D Squat
Leg Curls
Single-Leg Lunges
Standing Calf Raises
Seated Calf Raises
Seated Rows
Pull-Ups
Superset with Back Extension
Close Grip Lat Pull-Down or Pull up
Superset with Squat Hold (to failure)
Stretch: 10 minutes

Day 5—Shoulders/Core 2:
Dumbbell Shoulder Press
Superset with Dumbbell Shrug
Single-Arm Cable Lateral Raise
Reverse Fly
Superset 21’s:
Alternating Dumbbell Frontal Raise
Dumbbell Lateral Raise
Dumbbell Upright Row
Standing Oblique Crunches (4 sets)
Standing Side Crunches/Torso Twists (4 sets of 50)

Day 6—Rest Day/Yoga

Rinse, dry, repeat.

MY NUTRITION: sample menu

Water throughout the day and with every meal (~2-3L)
Chicken is replaced with any lean meats
Brown rice is replaced with any whole grain
Vegetable and fruits are a variety

Wish me luck!

Thomas Ngo
NASM Certified Personal Trainer
Dietetic Intern

4 years ago, I sprained my knee, but when I went to the doctor, he discovered an old injury that had caused problems in the cartilage around my knee. So, I decided to have surgery which left me immobile for 3 weeks. I had to relearn how to walk, which was on the hardest things I’ve ever had to do. But because of it, I was more determined to strengthen my legs. I know a lot of people (mostly guys) hate “Leg Day” but it’s actually one of my favorite. I love it because leg exercises, especially the Squat, are excellent total body exercises. They work your legs, glutes, and core!

The Squat is an exercise most people do incorrectly. However, when done right with proper form, the squat can be a powerful muscle building and stabilize strengthening exercise. It’s also super fun! Last week, I came up with a new way to do squats, so if you’re up to the challenge, try this out during your next leg day. It will increase your balancing skills and increase muscle strength. Most importantly, it’ll help you perfect your form and increase your muscle-mind connection. You’ll definitely feel the burn with these!

The Squat Hold + Push

Starting Position/Form:
- feet, shoulder width apart with your body weight on your heels
- knees, slightly bent and in line with your feet
- butt, out
- chest, tall
- chin, up

Exercise:
From the starting form, lower your body until your thighs are parallel to the ground. You do this by bending your knees and sticking your butt out. (Note: don’t let your knees go forward past your toes, stick your butt out, and keep your chest up). With a normal squat, once your thighs are parallel to the ground, you would push up from your HEELS (not your toes) by squeezing your thighs and glutes back to the starting form.

However, here’s the challenge:
With your thighs parallel to the ground, hold that position for 5 seconds before pushing upward. That counts as one rep. Repeat this for each rep: go down, hold for five seconds, and push up from your heels.

To make sure that you are placing all of your weight on your heels during the entire exercise, you should be able to wiggle your toes throughout. By doing so, you can reshift your weight properly to your heels.

Try this:
5 sets X 20 reps (with 5 second holds in between each rep).

To Easy?
Add on weights.

As always, be safe and go for the challenge.

Thomas Ngo
NASM Certified Personal Trainer
Dietetic Intern