Hey guys, something interesting happened just the other day and although I didn’t plan to make it a blog post, somehow, it turned out to be something which I think would be interesting to share. You see, I’m training a couple of guys and girls for an upcoming bodybuilding and fitness contest in Singapore, Muscle War 2013. Dieting starts next week because by then, it would be 12 weeks out. However, one of my girls is having doubts on whether she is able to stick with the 12 weeks diet plan. So, I have motivate her of course. Now, that’s not an easy job cause you can’t just force motivation into someone. It has to come from within that person. But wow, modestly speaking, I wasn’t sure how I did it, but it worked! Check out the conversation between us.
Like us on Facebook to stay motivated yourself. 😉
Thank you guys for sending in your questions. I have forwarded them to several local champions from Malaysia and Singapore. If you have missed part one of this Q&A with our champs, click here. Now, let’s get it on with another three of our champs.
Alright, so I thought, wouldn’t it be boring if readers just read stuff from my perspective? So I collected some questions from you, my dear readers on Fabodylous’ Facebook fan page and forwarded them to some local (Malaysian and Singaporean) bodybuilders and fitness competitors! So here is what they have to say. Enjoy and learn!! 🙂
Hi. My name is Ursula Pong and I was recently invited to join the team of bloggers at Fabodylous started by Lai Wee Kiat.
I am a High School Physical Education and Health teacher specializing in fitness and have been involved in the fitness industry for twenty plus years. I will be blogging primarily about fitness/health issues amongst the baby boomer population and create a platform for those interested in finding out information on how to age gracefully and how to move efficiently. This can be helpful for the younger generation too as you can share this information with your parents or relatives who are baby boomers and use this information to invest in your body and brain before you move in to your 40’s and 50’s. If you’re wondering why I am targeting the boomer population, it is because I am one myself as I turn 53 years old this year. I am still very active in the fitness scene having just competed in a couple of figure competitions in the last two years as well as going in to the boxing ring as an almost 50 year old. I also plan on competing in another figure competition this year. I am very passionate about inspiring fitness and changing lives through education regardless of age.
- Personal Training – $100 per session (single session) or S$80 per session (minimum purchase of 10 sessions)
- Online Training – S$25 per week (minimum purchase of 10 weeks)
Frequently Asked Questions
I’m a girl and I just want to be lean and fit. I don’t want to be bulky and masculine. Is your personal training services suitable for me?
I get this a lot. It’s a MYTH that ladies will get muscular if they weight train. The truth is, women don’t have the natural testosterone and genetic make up to be as muscular as men. Instead, you can expect to be stronger, leaner and sexier while still looking feminine if you weight train. And yes, I do tailor training programs for ladies too.
Do you offer group training?
I don’t offer group training. However, I do offer buddy training, where I train you and a friend of yours at the same time for $120/session (total).
What exactly is online training?
Online training is where I will create a diet and training plan customized for you and guide you through it. I will also track your progress and make tweaks in the program along the way. Throughout the program, you could also ask me anything relevant to training, dieting and fitness in general. This training method is only recommended for intermediate trainees who have at least a few months of training experience under their belt.
I hate diets and I love food. Must I really go on a strict diet to see the results I want?
I love food too! However, nutrition is just as important as training if you want to see results in your physique. That being said, you don’t need to adhere to a strict diet to get results. Instead, I will provide guidelines. These guidelines will tell you what you should be eating most of the time and what foods to eat only occasionally. Lastly, eating healthy should be a lifestyle, not a temporary diet. If you take the first step to start eating healthier, soon it will become a habit and you won’t even feel like you’re on any diets.
Have questions which are not answered here? Just fill up the form below and ask away.
So I found out yesterday how to create an event to make girls come (not THAT kind of come), spend lots of their
daddy’s/boyfriend’s money, swoon and scream their hearts out – Find 50 smart, good-looking, talented hunks, have them express themselves onstage via music performances, sketches and yes, stripping. Yup, ladies loooovvvee men who are able to express their feelings and emotions nowadays. If you’re wondering why I was at the event, no, I’m not interested in the guys. I was there to support a friend of mine, Jason Chee and of course, to have a good time.
So here is my company for tonight.
Chris and Yunes.
And Jessica, Natalie and Lana.
Sorry if the guys appear kinda crazy in these photos. They’re Americans.
Posing for the Armani Exchange contest booth. Hope that arm size helps! Lol! My hair’s a mess. I hate it. I’m gonna shave my hair pretty soon. Serious, no joke. But before that, I’m gonna get a dark tan and cut a lot of weight so that when I shave, I don’t end up looking like…
No religious insult, k?
Yunes giving it a go. He’s sooooooooo shy.
And the show begins!
Local Singaporean actor Hossan Leong was the emcee that night. He did a brilliant, absolutely brilliant job! Funny and spontaneous with a hint of wackiness.
Contestants and very lucky volunteers playing Complete the Lyrics. Contestants must also perform to make the jury swoon and vote for them. The “jury” is of course, the ladies in the crowd.
My favourite performance was the song Animal by Neon Trees played by a band. If you guys are reading my blog, you guys rock! My friends and I were jumping and screaming the lyrics!
My least favourite was the guy who performed Teenage Dream. See, I loooooovvvee Katy Perry. And I think that the contestant who sang it didn’t really sing his heart out like Katy did. The crowd favourite must have been the strip show. Did the guys go full monty, I hear you ask. Sorry ladies, but nope. Singapore has laws against indecent exposure.
In the end, the winner is…. Desmond Chiam!
Hmmm… seems like Desmond has a pretty popular blogger as a sister too – Tashination.com.
Me interviewing Desmond. I love the curious look on the lady in the middle. She looks so cute here.
Me: Congrats on your win dude! How many titles have you won so far?
Desmond: This is title number one.
Me: Cool! So what made you join this contest?
Desmond: Well, the offer letter just popped into my mail one day. At first, I didn’t want to do it but my friends were like, “Do it! Do it! Do it!”
Me: Lol. How do you feel about your victory?
Desmond: A little surprised, definitely. I thought that Jae Joon or Aaron would have won it. Those two are talented guys, man.
Me: I’m pretty sure they are. So from now on, what’s your plans for your career?
Desmond: I’m just gonna concentrate on acting and getting more gigs, commercials, tv shows and etc.
Me: Well congrats again and thanks for your time!
The ladies MUST be happy.
“Oh hai!! Like my bag?? It’s Brada, for men.”
Jason eventually won the “Bachelor with the Hardest Bod” award, which he told me he was aiming for in an interview we had before. Click here for the interview.
And yup, there goes the award-winning bod, which you can view on Razor TV’s website pretty soon.
The ladies enjoying themselves again.
Yup, Lana was swept off her feet by Jason, literally.
Ok, here’s the funny part! I took off my shirt just to take a photo with Jason. However, the Razor TV reporter came back to video her signing-off part.
And… she thought I was one of the contestants. Lol!
So, yea, I’ll be on Razor TV for the wrong reasons. And damn, I should have flexed when the camera was rolling!
So, after the event, it’s time to chill at a friend’s place and have some heart-to-heart talk.
So we’re just chillin.. wait, WTF! Chris, what are you doing?!
Fruits have a very highly-propagated image of being a healthy, somewhat perfect food. PARTIALLY true. Yes, they do have their share of vitamins, but when you’re aiming to sculpt your body, your main concern should be your macronutrients (carbohydrates, protein and fats). And honestly, fruits have plenty of fructose, which is a carbohydrate, which you should limit in order to lose weight. I’m currently cutting now and the only fruit I’m having is an apple post-workout.
Follow a Balanced Diet
Firstly, what on Earth is a balanced diet? Is it a diet which you juggle with your hands while balancing an egg on your nose? Ok, don’t worry, that’s as much sarcasm as I could possibly squeeze out of my fingers while they are typing. But seriously, I heard this when someone who knew nothing about losing weight saw me eating only chicken breasts and broccoli, couldn’t stand seeing me just eating that and told me how “unbalanced” my diet was. So I asked him, “What is a balanced diet?”. And he said, “You should have rice, fruits, noodles and add some variety in your diet”. Well, that, my friend, is not a weight loss diet. That’s an Asian diet! And the only reason an Asian guy will tell you that is not because it’s the best advice to lose weight, but it’s because Asian food is so gooooooood and hard to give up. In short, if you want to lose weight, something’s gotta give. And if you want to lose weight, you have to consume less calories than you burn. Therefore, your diet is actually “out-of-balance”.
Girls, Don’t Weight Train Or You’ll Look Like A Guy
Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. As you can see, men’s testosterone levels are significantly higher than women’s. If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. So on an average, men have 16 times more testosterone than women! And have you seen plenty of guys who weight train their ass off and has just a slight bit of muscle? Now, if those test-filled guys can just build that tiny amount of muscles with so much more testosterone, how about you ladies? So to say, it’s far-fetched to assume that a lady can be too masculine by weight training. If you look at the physique of IFBB Pro Bikini competitor (yes! They have such a category now!) Nicole Nagrani, it is curvy, perky, feminine and yes, build on a combination of weight training and cardio. Plus, weight training increases post-workout metabolism and metabolism in the long run, which burns fat a lot effectively than cardio.
Do Lots of Cardio If You Want to Lose Weight
Again, partially true. The problem is when someone does ONLY cardio without and high-intensity training. Here’s the problem with doing ONLY cardio. One of my interviewees, World natural female bodybuilding champ Lilian Tan told me that when she first started training, she did only cardio, and lots of it. Her weight went down significantly, but when she took a bodyfat test, her bodyfat levels stayed the same! Now, I know most of you girls are not aiming to be bodybuilders but if you think about it, losing muscles instead of fat will make you smaller… but still fat. Plus, you’ll be weaker and because your metabolism is lower, you’ll gain back the weight faster than you lost it.
Simple (very simple) explanation why you lose muscle if you just perform cardio:
Your body adapts to your needs. When your workouts are mainly high-intensity workouts, your body builds up strength for it. Body fat? Not really needed because workouts are short. Fat, after all, is stored up energy, ready to be used for long periods of energy expansion. On the other hand, long and low-intensity workouts doesn’t require much muscle. In fact, your body would burn muscle to lower your metabolism so that it can last the entire cardio session (if it’s long enough). AND it’ll store up bodyfat so you’ll have enough energy.
Supplements Are Dangerous
Actually, this is cause by a stigma that protein supplements will actually blow your muscles up to a huge unimaginable size against the user’s own will. Well, I kinda wish, actually. But no, not at all. Whey, as defined by Wikipedia, is the liquid remaining after milk has been curdled and strained. And if you think about the point of supplements in the first place, which is to synthesize/filter out the good nutrients from food, make them into a concentrate without the unwanted nutrients, supplements aren’t supposed to be bad after all. Think about it, a scoop of whey has the same amount of protein as 3.5 eggs, minus the cholesterol and need for cooking.
Another thing I noticed is that some people don’t think it’s “natural” to take supplements and actually take pride in being able to build muscle without them. About the “natural” part, let’s just say that if you know what goes in your other processed food, supplements will seem a lot more “natural”. And whenever someone told me that they intend to train without supplements, I tell them to go ahead and try working out without them. Few weeks later, they either give up trying to get in shape or they’ll ask me for recommendations of what supplements to get. Nuff’ said.
You Should Miss Meals to Lose Weight
Ouch! If you believe in this advice, your body is really gonna punish you with less energy, lower metabolism and fluctuating weight. Seriously, this is not just ineffective, it’s also dangerous. Hunger actually puts your body in an emergency state, making it hold back fat. Read this previous post to find out more – The Right Way to Lose Weight.
I seriously hate the media and food producers who propagate that fat is bad for the body. A study which I stumbled upon once showed that study participants who ate a high-fat, low-carb diet used more fat for their energy needs, as opposed to the control group who took in a high-carb, low-fat diet. In short, your body adapts to the food you give it. Give it fat, it’ll burn fat. Plus, fat doesn’t increase insulin release in the body, which is the enemy of fat loss and it fills you up, so you don’t go hungry while on a low-calorie diet. In fact, I’m currently on a cutting (weight loss) diet and my fat intake is 80g per day, which isn’t low. Your dietary fats should come from vegetable oils (especially olive and canola oil) and nuts, not junk food. These fats will the be fat that will not clog your arteries and improve your cholesterol profile. Oh, there’s one fat which you really should avoid. If you see “partially hydrogenated vegetable oil” or “trans fat” on the label, don’t eat it, at all! I’ll explain next time. Promise.
Alright, now that you have the skinny on some common weight loss misconceptions, check out this guide to weight loss – How to Lose Weight Fast.
I have this friend of mine, and he *grasps hair* is the most stubborn friend one can ever get. He’ll come to me and say,
“Wee Kiat, I’m serious now. I really want to lose weight. Tell me how.”
“Are you really sure? Will you do whatever it takes?”
“Yes, just tell me and I’ll do it.”
“Ok, first, you need to eat six meals a day…”
“WTF!! You don’t make sense man. Most people will eat less, maybe once or twice to lose weight. How can eating six times a day make me lose weight?”
“You see, I know you’re gonna say this already. Why did you even bother asking me for advice again and again?”
To those who think like this friend of mine, I’m sorry, but the “common sense” method of losing weight (eat less, burn more calories, create a caloric deficit) doesn’t make sense if you take every biological factor into consideration.
I’ve seen this MANY MANY times!
The other person (usually a girl) will go “Hey Wee Kiat, I’m eating only one meal per day, and I jog sometimes, why am I not losing weight?”
And I go, “You need to eat more often, up to six times a day to lose weight, and jogging alone won’t help. You need to weight train.”
“Hellooooo. I’m trying to lose weight, ok? Not build muscle! Why must I weight train?”
Sigh. Life isn’t easy.
Here’s the explanation of some basics of losing weight –
Why Must I Eat More Often When I Wanna Lose Weight?
Short explanation: Your body will not want to burn fat if it’s in a state of hunger. The body will usually go into this state after 4 (or maybe fewer) hours without food.
Long nagging explanation:
You see, the body has many priorities, such as survival, immunity system, reproduction capabilities, building muscle, burning fat and staying lean, etc. And from that list, survival rates as the highest priority among them all. Guess which priority is at the bottom? Building muscle and burning fat. So you see, until you ensure your body that it’ll survive and it’s free of illness, it won’t even care about building muscle or burning fat at all.
Now let’s think, what type of body can survive the longest without food? The answer: A body with loads of stored up calories (fat) and very slow metabolism (low in muscle mass) – which is exactly what we DON’T want!
So how does this relate with eating more often? Well, if we eat more often, our body won’t be so concerned about survival, because it knows that you’re giving it supplies (food) every few hours. Thus, it won’t bother keeping fat levels high and muscle levels low. This will make it easier to burn fat.
So THAT’S why eating one meal a day is the worst thing you can do in trying to burn the fat!
Why Must I Weight Train When I Want to Lose Weight, Not Build Muscle?
To my cardio-loving ladies out there who do not weight train, how is your day? Please don’t hate me for saying this but I have to – your efforts could have been more efficient if you weight trained. You see, weight training in short increases muscle mass and therefore, increases metabolism, making it easier to lose weight. Plus, it gives ladies the ‘healthy’ look instead of the skinny look after losing the fat. As for men, need I say more?
And again, ladies, don’t worry about becoming bulky because you don’t have the testosterone level to become so.
So what’s the lesson for the day?
Never expect someone who is your friend to take your weight loss advice seriously. Clients who PAY for it will take you seriously because they PAID for it. What comes free, is never appreciated.
My review for the pre-judging? The physiques were FANTASTIC but the event was disappointing. At most there were only, like, 50 people in the audience!
Plus, there was a time when the top three athletes were constantly leaning on something, drinking water and taking breaks because the judges made them go through too many callouts. Pity them. Dehydrated and tortured.
Anyway, enjoy the rest of the pre-judging photos. I’m heading out to UCC for the finals now.
Team Magnum in da house.
Singapore’s very own Sharon Lim.
This is Lisa. And the group of guys behind me were literally proposing to her and shouting her name everytime she appears onstage.
But my favourite contestant is… her!
She’s from Korea and I think she’s the epitome of a beautiful innocent-hot Korean babe. Isn’t she just so pweetty? And she did the Wonder Girls hip sway onstage too! Her name is Park..something. Yea, part of entertainment of the night was listening to the emcee trying to pronounce the name of contestants from various Asian countries. The best were the Thai names, which usually has like, a dozen syllables. Lol! Saranghaeyo, Ms Park!
This figure contestant is tough! Driest and tightest figure athlete onstage! She’s from Thailand and her fans love her.
Sharmila Tanapathy from Singapore.
Liz Zain from Singapore.
Syukri from Malaysia and Jonas from Singapore both made it to the finals of their category.
Lilian Tan representing Malaysia is looking strong to win her category in the competition. Go Lilian, go Malaysia!
Umm.. this lady from India has a very peculiar-looking one-piece fitness suit.
Akane Gushiken of Singapore.
Here’s Lisa again, stunning the judges… and the boys.
The fitness routines were very energetic and theatrical.
OMG! The Mask decided to be in fitness!
Helloooo Lara Croft!
Mike, Mr Malaysia 2010, is second from the right.
Singapore athletes Earric Lee (left most) and Marcus Fam (second from right) onstage.
The women’s bodybuilding category showcased the toughest female physiques in the region.
See you, Ms Park!
Click here for the report on day 2.