Vincent Ng - Ten: Commit to Fitness & Get a Lean & Trim Body in Ten Weeks

2011 Marshall Cavendish International (Asia)

Private Limited

First published 2006

This edition revised and updated 2011

Creative direction and design: Lock Hong Liang

Cover photograph: Mark Law

Exercise photography: Elements By the Box

Free weights on : GlennPeb/SXC.hu

Published by Marshall Cavendish Editions

An imprint of Marshall Cavendish International

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National Library Board Singapore Cataloguing in Publication Data

Ng, Vincent.

Ten : commit to fitness and get a lean & trim body in ten weeks / Vincent Ng. 2nd ed. Singapore : Marshall Cavendish Editions, c2011.

p. cm.

Includes bibliographical references.

eISBN : 978 981 4484 48 0

1. Physical fitness. 2. Bodybuilding. 3. Physical fitness Nutritional aspects. I. Title.

GV481

613.7 dc22 OCN672152243

Printed by Fabulous Printers Private Limited.

This publication contains the opinions and ideas of its author and is not intended to provide a basis for action without medical advice. Do consult a clinical nutritionist or medical doctor before you begin any diet or fitness programme. The author and the publisher have used their best efforts in preparing this book and disclaim any liability rising directly or indirectly from the use and application of this book.

TO MY FAMILY.

SECTION 1:
THE BARE ESSENTIALS

SECTION 2:
THE REGIME

SECTION 3:
MAINTENANCE

Congratulations to all readers of TEN who have successfully achieved their targets. Thanks to all of you, TEN hit the best-seller list in 2006 and have all sold out.

We all know that evolvement is an inevitable process over time. In the field of fitness training, for instance, new exercises are created to help our bodies keep up with our ever-changing lifestyle that affects our fitness level. At times, these new exercises are discovered from more creative use of existing equipment to help us achieve better results from them.

In this second edition, I will share with you four additional exercise equipmentthe stability ball, rope, BOSU and TRXand 30 new exercises based on them. The 3D workouts, as I would like to call the exercises, have been designed to enable and enhance the performance of each movement by engaging the entire neuromuscular system.

Of course, the results you will get from the ten-week exercise programme featured here will still vary, depending on your age, body type, gender, the effort you put in and, most importantly, the degree of your determination.

The new material presented in this edition are in tandem with my personal evolvement in lifethe expansion of my Wushu school to offer more classes and training opportunities for competitive Wushu. I am grateful for having been there and done that myself, and I hope to fulfil my dream of grooming more world class Wushu athletes locally.

By the time youre reading this, Wufang Touch would be set up. Royalties from the first print run of this new edition of TEN will be used to provide financial assistance for kids talented in Wushu (and eventually for those talented in other sports) to train and compete internationally. Thank you for your support.

I would like to extend my gratitude to my publisher, Marshall Cavendish, for believing in me once again, Nelson for all the fitness brainstorming sessions, Mark for sharing his artistry and brotherhood, and Pamela for helping me with this book that is essentially aimed at inspiring children, wherever and whoever they are, to live to their fullest potential.

Special thanks also to a group of very special peoplemy friends and family. They bring out the best in me by being who they are.

I fear not the man who has practised 10,000 kicks once, but I fear the man who has practised one kick 10,000 times. Bruce Lee

Commit to fitness,

Vincent Ng

This is a question I am often asked:

How did you get such a great body?

I would like to think that I have good genes and belong to a select group of people who can eat almost anything, not do anything and still have good-looking bodies. The truth is, although my rigorous Wushu training from young has given me a little of an edge in terms of muscular development and love of sport, like everyone else, I will put on fat if I do not control my diet and engage in exercise. But, fortunately for me, exercise comes naturally. Be it Wushu, wakeboarding, weights training or jogging, I am always game. In fact, I will feel restless if I do not exercise.

You have chosen the right book if you want to lose excess fat and gain muscle mass. This new edition of TEN is a fitness programme that involves a combination of resistance training, cardiovascular exercise and a controlled diet.

If you want to begin this programme, you need to understand a few key concepts. The first thing to understand is your body. Understanding your body and how it works will make your journey to fitness much easier.

Let us begin by examining the following equation:

Calories in Calories out = Body fat gain or loss