An emphasis of the College of Professional and Global Education is on training working professionals to enhance their job skills and participate in growing job markets. With the help of our Professional Coach Training Program, you can be one of Singapore’s certified coaches. View our class schedule now! Silent Hunter 4 Manual Targeting Tutorial.

Start Lifting Heavy In order to and muscle, you need to move heavy weight, and increase the load and intensity of the workouts. And work out hard for short bursts of time - pushing your body harder, but for short durations. Cardio is necessary, but upgrade slow steady-state cardio for intensive cardio that gets the heart rate high and keeps it there for a short time, followed by an equal amount of time.

I’m not saying that you should go out and try to bench press 275 lbs. Like professional football players, but I would suggest using the heaviest weight that you could manage to lift (with correct form) for a total of 5 repetitions. Focus on the large muscle groups that function as prime movers, such as quadriceps, hamstrings, chest, and back. Pay less attention to smaller muscles such as biceps, triceps and calves. Alternate cardio days with sprint intervals at 85% of you max heart rate (220 – your age), and use a heart rate monitor to ensure you’re working at the correct intensity.