Super Size Me- movie

This is a good documentary video I found on youtube on the crap food people eat. I guess it could be an encouragement to make your own food. haha. Your thoughts?

Andrew Vu 10 weeks out videos

Part 1



Part 2


Music Download: Into the fire

So this is his 10 weeks out videos.There's not many changes yet and he still hasn't dropped any weight yet. We should start seeing some gradual changes throughout the next few weeks. He's slowly dropping his carbs. For you guys trying to lose weight I would recommend you drop your carbs slowly as well. You don't want to completely cut it off because you'll starve because your body is not going to be used to it.

Andrew Vu 11 weeks out videos

Part 1

 Part 2

Music Download:
                  Song 1: Iron Man 08- Merchant of death
Song 2:  FF7-Soldier battle

So I finished some videos from last week. Also want to say thanks for everyone that's following along. I hope you guys can pick up a few things from the videos. It may be an exercise you may want to try or what not. There will be some exercises/ techniques that he will use that I don't. So everyone's different. You may see if it works for you better or not. In the end you'll have a basic understanding of how hard work will pay off if you do it correctly. He has 10 more weeks to diet down so you guys will see some noticeable changes.

It's been a lot easier for me just to go film and not work out. lol. It's really tough to do both so you can try it and see what I'm talking about. Anyways I'm picking up on editing and getting faster at it. So I'm making some progress on that as well. We'll be filming his chest workout for tomorrow. Stay tuned.

Update for 06.03.11

Yes it's been a while. I haven't had a chance to sit at the computer and write anything. I've been really busy. I tried to answer a few questions here and there on youtube but like I said on the previous post. I've pretty much covered all the basics.

So.. updates of my life.

New wheels for my car :D

Groceries.

Same ole meals

Nothing new

I haven't been eating rice for a while. I switched to potates since you can just pop them in the microwave.

Hamstrings coming out a lil bit better.

... and yes I do have hair. I wear hats because I sweat at the gym a lot and it gets in my eyes.

Here's some motivation for working out.
(and no does not mean you'll get with my girl.
But yes it will give you better opportunities with women :)

Oh and a preview of what I am going to edit next. My friend Andrew Vu will be competing this summer in body building so I'll be filming him at least once a week for the next 10 weeks. Watch him get shredded and tear up the competition at Europa show in Dallas.

Some screen shots.

Thanks for reading and stay tuned :)

Update for 03.19.2011

Hi. I've been pretty busy to answer peoples questions. Sorry I can't get to everyone as I don't have time to. Most of them have already been covered in the previous blogs so read them first before posting. It should guide you to the right direction. Anyways, this post isn't really much about working out but just some pics from the past few weeks.

 Some videos from my cali trip: ( we were just messing around.. I didn't really do any working sets. lol and I don't recommend it)

 

 

Some pictures from cali trip.

My rental. Don't ever buy one these they suck lol. It only gets 200 miles
to the tank :(

Jenny got me some puma's for valentines day.

Its kevin! (youtube.com/kevinlien)

Jenny, Frank, and Benny

shaabang sauceeee

jenny, me, neil (http://vegetadang.blogspot.com), genevieve

me, jenny, and rachel

my wonderful girl :)

jenny, me, jason chen, frank, bart kwan (unco same) lol
http://www.youtube.com/user/miniachilles
http://www.youtube.com/user/jasondchen
http://www.youtube.com/user/bartkwan
http://www.youtube.com/user/JustKiddingFilms

Update for Feburary 19, 2011

I'm still here. I didn't quit blogging if you're just wondering. I actually like posting on here. I just wanted to give people a chance to see the beginners guide below. I think it should cover a lot of the basics.

So last month I was sick for a week and I still maintained my weight around 183 at the time. I still ate and trained regularly. It was hell and I had a hard time breathing. My nose burned too. Its been snowing and sleet and I still managed to drive to the gym. Whatever. Complaints wont get you anywhere.

January 26 2011

More chicken breast

More beef

More water.

even more water. lol

Reloaded on supplements- Protein/ creatines and nitric oxide.
This is about 300$ worth and will last me for about 2 months.

Jenny got me a new hat for the gym :) Thanks baby.

I thought I lost a peice of my headphone so I got new ones.
Sennheiser are okay. It comes with extra parts. It stays in the ear decent
but not when you're doing stuff like muscle-ups.
75$

It's been snowing the last weeks and it pretty much iced up.
Golds was closed.

24hr was still open! lol look how thick the snow is.
(I know its more up north but I'm in Texas so this is rare)

February 15 2011- All the valentines day candy put some weight on me.
HAHA just kidding. I eat my same meals everyday. I'm at my highest now.
187.20 LBS

Same stuff. Different day.

Progress pic I guess. Oh my legs got better too :)

I guess that's all for now. I'll be in California next week! So for those who ask for videos of me and frank working out I'll try to edit some next month when I'm home. Also for those who ask or complain about being in pain from working out. YES IT FUCKING HURTS. If you can't take it then its not for you.

Till next time. Train hard or go home and stay there.

HanhChampion's gym guide for starters

I'm writing this for the guys that have decided to take the step on improving themselves. I'm not going to lie. This isn't easy. It's not a walk in the park. It's not buying a bolt-on accessory and having 18 inch arms installed the next day. You're going to have to do some work. Hence its called a workout. The more time/ money you invest in this; the faster the results will come. Yes it costs money for food, supplementation, gym membership, etc etc. It's expensive. Life is expensive. If you want a nice car you're going to have to spend some money on it. Think of what car you can get for $1500 vs $15000 vs $150,000. Get the idea? If you want nice things it will cost you. Here we're aiming for a nice physique. 

 

Go to the gym.      For those that ask me to do 'home workouts' the answer is no. I'm not going to make stuff up that I don't do. If you want to buy used equipment and have space to train at home you can do so. The thing about that is that it is convenient. So you can always put it off till later. Later tends to be tomorrow.. and delayed till next week. That's why people always sell their used gym equipment that has barely even been touched.

Buying a gym membership is a good idea. So try out a few gyms and see which ones you like. They usually have free trials on their websites.

Try going on weekends and avoid peek hours (usually 4pm-7pm) because the gym is packed. This will give you more time to get familiar with the equipments so you won't be in a rush.

Wear proper gym attire. You're not going to go diving in a track suit, and you're not going to go riding in a diving suit. So get some gym clothes and shoes. Jeans and dress shoes are not the best idea for weight lifting. I think you get the idea and I don't need to explain further. 

Don't give up.     I've heard this quote so many times "I'm starting the gym, again" Keyword there is "AGAIN" meaning you quit. I've kept up with this since 2006 and stuck with it so if you want results you're going to have to not quit. There's been times where I was consumed in work that I was so tired. I still managed to go to the gym just to keep up with what I gained. All the money you spend on yourself you can lose all within a matter of weeks if you quit. There are times I was injured from riding. Injured from working out. I tore my chest about 10 times. I still went and did legs. I got nice legs out of injuring my chest so that turned out well. Whatever you do just don't quit.

Don't worry about other people.     Focus on yourself. Before you go work out; have your mindset to going in there and getting your training done. That's it. Don't worry about if someone's bigger than you. Lifting 10x more weights than you. Don't worry about people looking at you. Chances are nobody pays attention to you when you start. You're there for yourself.

Do it for you.     Whatever your motivation may be... it should all come down to just doing it for yourself. Not to get women. Looks will get you there but personality keeps you there. So if you're aiming just for looks you're seriously going to attract the wrong type of females. Anyways, you're doing it because you want to improve yourself.

One step at a time.   This is all about progress. Whether you're fat or skinny we all have to start somewhere. We have to crawl before we walk. So take things one step at a time. You're not going to go in the gym for the first time and bench 405lbs. I could barely do 95 lbs when I started. Get familiar with the machines and equipment there first. You don't have to add much weight to start with. So set a steady pace to start off with and when you get the hang of things then push yourself harder every week.

It's also very important to warm up. It will help you avoid injuries. No matter if you're a beginner or advanced its still very important. So spend about 5-10 minutes stretching and warming up before jumping to the weights. Even with the weights don't jump to the heaviest ones so quick. Give yourself some time to get the blood flowing first.

Rest.     Sleep early if you can. This when you actually grow. You don't grow when you're lifting. So get a good 8hrs rest if you can. Get up early so you can fit more meals in your schedule. Naps also help you recover so if you have time do that too. Take one or two rest days a week to let your muscles fully recover. You'll pretty much feel sore everyday but that's normal. So get used to the pain.

Water.     This is very important for working out. You need a good amount of water. I get in about 2 gallons a day. It makes a big difference for recovery and lifting. No, you can not have too much water. Your body is mostly made of water. Yes you have to run to the bathroom every 30mins to an hour but that's just how it is.

Diet.     None of this will work if you can't eat right. Basic dieting has been already covered here: http://hanhchampion.blogspot.com/2011/01/how-to-diet.html


Supplements.     The base of muscle growth is protein. So whether you're bulking or dieting you're going to need protein to build muscle. No, fat does not turn into muscle. Muscle cannot turn into fat. They are two completely different compounds. You can watch the basic supplement video here: http://www.youtube.com/watch?v=1KdntJiRn6M

Workout routine? Stick to the basics.     Lets not re-invent the wheel. Do what already is known to work. Whatever your routine is try to implement these three main compound lifts: Squats, Bench, Dead lifts. They're going to give you the fastest gains as they target multiple muscles. Leave the isolated movements (tricep extensions, bicep curls, etc.. ) at the end of your workout or at the end of your workout week. Start the hard stuff first because you will have more energy. I would say legs because they take up a lot of energy since you use your whole body for balance. As far as days of working out and time; that is dependent of your own schedule. These are just some examples.

Example workout routine for bulking.
Day 1: Legs
Day 2: Chest/ triceps
Day 3: Back/ biceps
Day 4: Shoulders
Day 5: Legs
Day 6: Rest day
Day 7: Rest day

Weight training time: 1 hour
Sets: 3 to 5 sets
Rep ranges: 10-12 moderate, 8-10 heavy, 6-8 heavy
Weights: moderate to heavy
Rest time: 1-2 minutes in-between sets

This would be good for those that have very low fat and want to pack on size. Gradually increase your weights to heavy since you're starting out. Heavy weights build denser muscles and forces muscles to grow, along with proper supplementation and diet of course. Remember if you have fat on you and you try to bulk then it would only keep the existing fat there and also increase your current percentage of fat. 


Example workout routine for cutting.
Day 1: Legs + Cardio
Day 2: Chest/ triceps + Cardio
Day 3: Back/ biceps + Cardio
Day 4: Shoulders + Cardio
Day 5: Legs + Cardio
Day 6: Cardio
Day 7: Rest day
Weight training time: 30-45 minutes
Cardio training time: 15 minutes + add 5 minutes every week
Rep ranges: 12-15 with lighter weights
Weights: light weights
Rest time: 30 seconds to 1 minute in-between sets

For those that have some fat on them this would be good. Weights are not as important as the cardio at this time. No matter how much you lift you won't see any type of definition underneath the fat. So you'll probably be discouraged from all your hard work and quit. I've had a lot of people tell me this so I'm saving you the time now. For cardio, start off walking on the treadmill say for 15 minutes the first week and increase the pace / time gradually every week. Add 5 minutes each week so you wont burn yourself out. It becomes too difficult and you're not going to want to be consistent with it. Remember its all about progress. The higher the intensity/ duration the more fat you will burn. Your body will burn carbs off first as a primary source of energy. Once that is depleted then it will switch to fat as secondary source of energy. This is where it interacts with dieting as I explained about reducing the amount of carbs or having no carbs at all.


If you've taken the time to read this far and have a good understanding then you will do well. I've written this as if I were to go back when I started I would tell myself what I know now and this is it!