FREAKY FITNESS

YES, YOU DO ACTUALLY OWN A SIX PACK

2012-02-05T18:56:00.003+08:00

...And I am NOT talking about the brew in the fridge! Everyone has them as they are an essential part of your core muscles . If you cannot see them, then your excess fat (belly) is in the way!

So for those with a belly and doing a million situps and crunches with all those devices you see on the shopping network - YOU ARE WASTING YOUR TIME

Here are some tips on showing your abs

1) change your diet and stop eating all those fried food
2) Go easy on the simple carbs
3) avoid carbonated drinks
4) get lots of cardio in * 3 times minimum a week for at least 20 minutes
5) learn to workout with weights, muscle is active and burns more calories

6) When working out with weights, do compound exercises like squats, bench press etc
7) Keep your last meal at least 3 hours prior to sleep

8) Drink water all the time and skip all the fancy drinks at meals
9) Have a good breakfast!
10) Remember that you need to be realistic as set goals!

heres a guide:

3500 calories = 1 lb of fat
20 minutes walking on the treadmill = 200 calories
30 minutes average gym workout about 350-400 calories

Every small activity counts so walk more, take the stairs etc

Do the math guys!

Here's a good read that I found on the net

more articles http://www.tnafitness.com/fat_loss/how-to-get-great-abs/

a month off the ciggies

2012-02-01T12:34:00.002+08:00

ITS A MONTH!, THE CLICHED, LET'S QUIT SMOKING ON NEW YEARS DAY WORKED AND I THINK I MAY HAVE BEATEN THE URGES, ALTHOUGH IT DOES REAR ITS UGLY HEAD AFTER A SPICY INDIAN MEAL

Fortunately I have not put on any weight as usually, when you quit smoking. your taste buds kick back inyo action and you tend to munch a lot. I have been eating a bit more but keep the workouts really intensive with the Stronglifts 5 x 5 where I am almost squatting 125kgs, benchpressing 110 kgs, deadlifting 150 kg , barbell rows of 120 kg and military presses for 75 kg

I mean its not gargantuan weight but it is pretty impressive as I have gone up 20 % in kgs

So enough about me and more about YOU

How has your new yer resolution of working out to a new you been going?
Its a month and usually by this time, you are either contemplating quitting or moving up to the next phase!

Here are 10 tips to keep at it:

1) be inspired - find websites, photos, people or physiques that inspire you and put em up on your wall, your bathroom wall etc

2) clean out your fridge of rubbish - get rid of all the processed food and the stuff thats all that crap

3) Eat 506 meals a day and keep the last meal at least 3 hours before you sleep

4) Have a cheat meal once or twice a week to kepo the sanity

5) Find friends with a general positive attitude

6) Drink lots of water and substitute your colas etc for H20

7) Keep a log of what you eat and what you do

8) have realistic goals and lay off the drastic dieting- 2 kilos a mont is reasonable and that makes 24 kgs a year!

9) Get lots of sleep and rest go for 6-8 hours a day

10) Start cooking on your own, its cheaper, and you can cook for a week and freeze it! get a steamer or griller, learn to marinate and you are on!!!!

MORE MYTHS DEBUNKED

2012-01-24T21:31:00.001+08:00

LOTS OF THEORIES REGARDING PROTEIN

I MEAN I SEE GUYS IN THE GYM, GULPING DOWN THEIR SHAKES STRAIGHT AFTER THEIR WORKOUT....MMMMMM
I DON'T KNOW ABOUT THAT...
I mean you jusT depleted all your fuel - glycogen - right?
And that stuff comes from carbs right?
So your body has depleted all the carbs...and the first thing you do is load carbs?
Just doesn't add up right?
Seriously, after your workout, gulp down the simple carbs and if you have to , add some protein
But the carbs are critical to replenish your lost glycogen
Don't waste money by gulping down the protein straight away
Yes it does aid recovery but take it with your carbs - preferably simple like maltodextrose
anyway everything you wanted to know about protein and the different types of protein are
H E R E
BACK IN THE DAY , YOU WOULD SEE BODY BUILDERS CARRYING FANNYPACKS AND LOADING SWEET POTATOS OR BANANAS WHOILE WORKING OUT!

HEY KING RON IS BACK LEANER THAN EVER!...ALMOST A SMILE

THE BALD BROTHERS FROM PENANG AND ME

OVERHEAD PRESSES WILL KILL YA AND GIVE YOU COCONUT SHOULDERS!

There is also an argument or pre/ intra. post carbing whicj I subscribe to as Leong, a former Mr Asia and student of the legendary Milos Sarcev exclaimed , " Why wait till you are depleted to load carbs?"

Makes sense
Have a read here milos sarcev

Also when is the right time to do cardio?

This I know - post your weight workout - well...think about it, you have depleted your glycogen and a moderate cardio workout for about 20 mins will start the burn fats ...
Dont kill it before your weight routine or you will not have the fuel to WORKOUT!

anyway...have a great week...remember to have some protein every 3 hours !

5x5

2012-01-20T22:08:00.001+08:00

I have tried many workouts in the years of pounding weights
so so so so so Many
Everyone has a theory but fail to recognize that we are all different.
However, 2 weeks ago, I discovered something by chance and I have been hitting it crazy with awesome results
It also has given me more time with my family etc and less fatigued and burnout but I achieve real results.
The guys in the gym were asking me how I packed on so fast in 2 weeks

its called the 5x5 and its created by a guy called Mehndi

I like Chris Hemsworth's physique in Thor - He was huge and thick and looked like he had pounded the weight - I was right.

This is basically back to the basics, no frills, meat and potatoes workout which makes you gradually stronger and also adds size

Its basically a 3 day week workout that utilizes ONLY 5 compound exercises

SQUATS

DEADLIFTS

OVERHEAD PRESS

BARBELL ROWS

BENCH PRESS

No isolations AT AL:

StrongLifts 5x5 Workout A	StrongLifts 5x5 Workout B
Squat 5x5	Squat 5x5
Bench Press 5x5	Overhead Press 5x5
Barbell Rows 5x5	Deadlift 1x5

All using an Olympic Bar ( no smith machines or forcep reps using a spotter)

Every time you get to the gym, the weights go up by 2.5 kgs( deadlifts by 5kgs!)

deadlift 130 kgs

overhead press 67.5 kgs

Here is the link - download the files and also the excel sheets for tracking your progress
strong lifts!

Its my second week and I feel stronger and bigger and I'm eating well.
I cannot assure you it would work for you but from what I have seen with my progress, it has got me excited about the gym again!

BACK TO THE BASICS

2012-01-15T10:53:00.000+08:00

FIRST THE GOOD NEWS( FOR ME THAT IS) - 2 WEEKS SMOKE FREE!
..and the feeling of wanting to rip some one's head is slowly weaning!

January is when most health clubs pick up their most members with everyone wanting to make a difference in their health and aspiring to live a healthy life
Usually by March, 60% give up.
Remember its a marathon and not a sprint. You cannot undo years of damage and neglect to your body in days or weeks. Just keep at it and you will see change
There are no miracle pills
Just BLOOD SWEAT AND TEARS and all the cliches you hear day in and day out!
yup..the infamous - NO PAIN NO GAIN!

Anyway, i have also finished my PhD in Metaphysics and ( thank god!) and now have a bit more time and that's why I have been hitting the morning workouts

I have started a totally basic workout
SQUATS,
DEAD LIFTS,

OVERHEAD PRESS,

BARBELL ROWS AND CHEST PRESS
that's it!
Nothing fancy, strictly compound 5-7 reps of 5 sets per exercise 3 times a week
No smith machines, no spotter and just fast 30 minutes workouts that have put on a bit of meat and thickness to my body

I just end with 20 Min's of cardio and some abs and calves after every workout

It actually has been working as I feel stronger and bigger
I have opted out of isolation exercises and just hitting it really hard 3-4 times a week where i have a one on - one off regiment
Not too strict on the diet and I am eating more carbs to fuel the workouts
The target is to look like THOR or maybe even the Rock in 6 months
hehehehe.....why not ..why not

Again, keep it simple but keep at it

Best of luck and have an awesome workout week!

2 kilos this week?

2012-01-08T12:31:00.000+08:00

When you look at every health magazine ,there is always 'a promise of washboard abs' and 'losing fat in 3 easy ways' etc

Everybody ones to look like they stepped out of 'Baywatch' and physical beauty is a billion dollar business

The truth is:

THERE IS NO MIRACLE DRUG OR MACHINE THAT IS GOING TO LOSE THAT FLAB IN A WEEK! ( WITH THE EXCEPTION OF LIPOSUCTION OF COURSE)

Losing weight is mathematics
intake - expenditure = your body
you eat 2000 calories - you use 1800 calories = you save 200 calories( as fat)
now remember, 3500 calories is a pound of fat
so if you have an excess of 200 calories day, in 18 days, you put on a pound of fat

There is no such thing as SPOT REDUCTION
do all the crunches you want, if you have fat on your belly
YOU HAVE FAT ON YOUR BELLY!

your body's storeroom is usually the belly, thighs etc( the excess calories are stored here)

So now for the good news
If you lose have a deficit of 500 calories a day, in 7 days you lose a pound of fat!

The key is to do an exercise that burns calories hours after yo have stopped!

For the next 12 weeks, I am going on an ALL COMPOUND SET workout only
3 - 4 times a week, I will do just Squats, barbell rows, deadlifts, chest press and overhead press for 4-6 sets between 6 reps ONLY

Thats it! No isolations etc.

Just meat and potato OLD SCHOOL style body building

I end it with a brisk walk for 20 minutes

Its been 7 days and I have lost half a percent in body fat( and my diet is crap at the moment)
I will keep you posted on my progress and I hope you have a healthy year ahead
BTW still of the ciggies!

5 rules to lose a pound this week

1) Stick to water only( no juisces etc)
2) Keep your last meal 3 hours before you sleep
3) take the stairs if your office is betweek the 1-5 level
4) Have a good breakfast
5)exercise at least 3 times a week

NEW YEAR NEW RESOLUTIONS

2012-01-04T02:23:00.000+08:00

First of all - HAPPY NEW YEAR 2012!

I had a massive month in December which ended with my last gig of 2011 at the Chocolate Factory in Kota Kinabalu. Lots of traveling meant, derailed workouts and more cheat meals hahahah

Anyway, its 2012 and as usual, January is where health clubs get packed up as people tend to wait for the significant January 1st to make healthier changes to their lives.
I am no exception...trust me.

So what are my new year resolutions ?

Let me share them with you.

1) Quit smoking.

I know you are thinking , whats a health freak doing with ciggies? Well it has been an off and all battle through the years. The last time I quit for 3 years and picked it up in a flash during a holiday o the pretext of "Let's have a Holiday Fag". Well its been 3 days....although I am dying for a puff!
I am on this stuff called Niquitin( its like lozenges) and although it gives you a nasty buzz, it actually helps

2) Eat Healthier
I did last year but I really wanna make sure that I start cooking more to ensure that I eat better food. The stuff in restaurants etc are full of sodium etc and really messes with your physique

3) Drop my fat lever below 10%
At best I was 15.9 % last year and it was due to my lack of discipline with food and also too much midnight bingeing

4) Improve my cardiovascular health
This means improving the health of my ticker so I wanna kick up the High Interval Intensity Cardio

5) Drink Lots of Water
I hate drinking water and usually always have coffee, tea or some kind of liquid other than water. I am trying to drink a minimum of 3 litres a day

If you have some awesome resolutions or have a success stories or even some quick recipe, please drop me an email at jakemanhitz@gmail.con

eating after a workout

2011-12-19T22:50:00.000+08:00

I get asked a lot about meals after a workout.

No hard and fixed rule to it but from experience, I know that if you hit it hard on the cardio, you are going to deplete your glycogen and therefore you need to get some simple carbs right after your workout.
Most body builders opt for WAXY MAIZE STARCH or some go for VITARGO but seriously, get some Glucolin as it will do the work.( Maltodextrin). Remember to do this straight after your workout and try to eat a decent meal within 45 minutes of your workout comprising of proteins and mid complex carbs. If you don't your body gets into catabolism and starts cannibalizing your muscles .

In Malaysia, its easy to get creative with a meal.
Here is an interesting article on CATABOLISM from STRAIGHTHEALTH.COM

Here is an awesome article about post workout carbs from BODYBUILDING.COM

I usually eat some capati( Indian wholemeal flatbread) and some grill chicken or tandoori with 3-4 boiled eggs.

Now here is an important fact, What about your preworkout meal? Have you been taking a a preworkout meal about an hour before your workout?

Try 2 bananas as it works wonders!

I usually also have some black coffee just before the workout to give me the caffeine boost which works wonders
The key to bodybuilding and being lean is to eat every 2-3 hours( small meals) . Keep most of your carb intake before the a.m except before and after workouts and ensure your last meal is 3 hours before you sleep.
If you get hungry, have a green apple or down a casein protein shake( Not whey)

Remember that you can workout all you want but if you do not pay attention to what you eat, you will not get desired results.

Prepare your meals the previous day. Its really pretty simple as you just need to think about what you want to achieve.
I get my carbs from brown rice, pasta, capati, rolled oats and my proteins from meat, chicken and eggs.

nothing spectacular, just marinate the stuff with some herbs and grill it( or steam it)

Have a cheat meal once or twice a week to break the monotony and remember to drink lots and lots of water all day!

MERRY CHRISTMAS AND A HAPPY 2012
Don't stress out so much over the holiday! Eat well train hard!

And if you are thinking of partying hard, here is the calorie counter for the booze you will be gulping down thanks to www.weightlossresources.co.uk
Quite frightening!

I apologize!

2011-12-16T18:16:00.001+08:00

Just checked my blog and I haven not updated it in 3 weeks ! Damn!
okay here are the excuses!
1) I have been traveling extensively - KK Kuching Singapore KL
2)I got the FLU after almost 7 years!
3) I haven't worked out in almost 8 days!
4) I got lazy!

Ok thats outta the way!

I hit the gym today after 8 days..still with a bit of flu and discovered that I had actually lost weight although I have been completely off the diet
That felt good!
Adam, Murat and I did a Super set of Chest and Biceps, 20 minutes of cardio and did a sauna/steam room combo

Seriously..I felt much better and the guilt trip was lost

here's some photos from our East Malaysian Tour

SUPERSTAR POSE AT PAVILION KUCHING

ME JIN AND SKELETOR AT THE HTC CLUB HITZ PARTY!

ON STAGE AT KK HITZ BIRTHDAY INVASION

PAVILLION KUCHING...ROCKING THE CROWD

ROCKING IT AT THE FAR EAST MOVEMENT CONCERT IK KL

ME AND MY BOYS IN KUCHING!

THATS FROM TODAY....FELT GREAT AFTER THE WORKOUT

THE GANG AND ILIA AT THE HTC PHONE LAUNCH

ME AND THE WIFEY

ILL HAVE PHOTOS OF JOHN TOMORROW.... WHILE WE WORKOUT AND TRY TO MAKE IT GRAND...MY BOY WENT UP BASE CAMP TWO EVEREST

THATS PSYCHO!......DAMNNNNNN

REAL LIFE TRANSFORMATION

2011-11-27T18:22:00.001+08:00

THIS IS THE BEST PART OF THE WHOLE FITNESS GAME - REAL LIFE STORIES
Introducing Arif Basha
He used to work at the Fitness First Curve as an instructor and now has been promoted to Asst. Manager at the FF in Menara MBF. Amazing physique and here is his story

ARIFF BEFORE

ARIFF NOW

Arif Bashah Kamal

28 years old

then (2006)

57KG

Now(2011)

75KG

For as long as I can remember I've always wanted to be big which sounds kind of unrealistic considering that I only weighed 57 kg before I ever picked up a weight. 5 years ago, there was not an ounce of fat on my body. I could eat anything i like, and i ate a LOT, and yet i never gained any weight. I'm an ectomorph/hardgainer and all of my life i had been very thin. What made it worse was after my breakup with my girlfriend in late 2005. I lost a few kilos back then. It was only after my breakup that I started lifting weights.

My basic routine is I would normally start with legs exercises on Monday. Squat is my favorite exercise. If you want huge gains...squat!!! most of the exercise that I do inside the gym are compound exercises. Bench press, dead lift, chin-ups, pull ups, bar rows. I will normally do 4 sets of 12 reps for each exercise.

You are an ectomorph If you have a very fast metabolism, small wrists and ankles and struggle in gaining muscle mass and also fat mass, A calorie overload is required in order to ensure that your body has maximal nutrients available in order to initiate the muscle building process. When I started lifting weights I increased my calorie intake by 2000 calories a day. I ate peanut butter, oat meals, egg white, rice , chicken breast and beef

supplement : Mega Mass 4000 (Weider) approximately 1000 calories per serving.

My favorite quote: We are what we repeatedly do. Excellence, therefore, is not an act but a habit - Aristotle-

IF YOU HAVE AN INSPIRATIONAL TRANSFORMATION...PLEASE SEND ME A MAIL
jakemanhitz@gmail.com

GARY STRYDOM

2011-11-23T22:26:00.001+08:00

I was chatting with Terry Gallyot (Former Mr Asia and several times Mr Malaysia) yesterday on FB and he told me that he was chatting with GARY STRYDOM!
who is Gary Strydom?

Gary Strydom now...ageless

Gary Strydom (born 1960 in Durban, South Africa) is an American IFBB professional bodybuilder. He is notable as being the only person to win a Championship title under Vince McMahon's now defunct World Bodybuilding Federation. After the fall of the WBF Strydom decided to take a long break from competing in the mid 1990s. Prior to the WBF Strydom won four IFBB professional titles.

1983 NPC Florida Championships, Junior - Heavyweight, 1st and Overall

1984 NPC USA Championships, HeavyWeight, 1st

1986 NPC Nationals, HeavyWeight, 1st and Overall

1987 Night of Champions, Winner

1988 Chicago Pro Invitational, 2nd

1988 Mr. Olympia, 5th

1989 Arnold Classic, 3rd

1989 Grand Prix France, 1st

1989 Grand Prix Germany, 2nd

1989 Grand Prix Melbourne, 1st

1989 Grand Prix Spain (2), 2nd

1989 Grand Prix Spain, 2nd

1989 Grand Prix Sweden, 1st

1989 World Pro Championships, 2nd

1990 Grand Prix England, 2nd

1990 Grand Prix Finland, 3rd

1990 Grand Prix France, 2nd

1990 Grand Prix Germany, 4th

1990 Grand Prix Italy, 3rd

1990 Houston Pro Invitational, 2nd

1990 Ironman Pro Invitational, 4th

1991 Night of the Champions

1991 WBF Championships, 1st

1992 WBF Championships, 1st

1996 Night of Champions, 12th

2006 Colorado Pro Championships, 7th

anyway I added him on FB, he accepted and we ended up chatting. The Man is 52 and a gentleman and a true ambassador of the sport

http://www.strydomprofessionalseries.com/index.htm

Still active in Bodybuilding, I believe he is still active in the masters!

Man, all said and done, this is what its all about...looking this awesome at 50.

Gary was really kind enough to allow me to post his pix etc

Get his training here http://www.strydomprofessionalseries.com/training.htm

For everyone who read this and said" But I don't wanna get that big" don't worry...YOU NEVER WILL....:)

Respect Gary....a huge fan...

music to squat too - gangstar style

2011-11-22T06:30:00.001+08:00

if you are doing some squats...try some old school hip hop http://soundcloud.com/jakemanandskeletor/hiphopclassics-mixed-by-the

get all my mixes by joining my fanpage - cheers
http://www.facebook.com/jakemanandskeletor

THE STUFF THAT SHEDS CALORIES

2011-11-20T18:07:00.001+08:00

I think I'm a pretty basic bodybuilder
I've always used some really old school stuff and at an age of 46, I am quite happy with my development. I mean with a full time job, doing my Phd, martial arts , production, kids, wife etc; I try to make the best of my gym time...and so I resort to compound sets.
Not only do they really gets your heart racing, they hit large muscles that are really effective.
I mean 12 sets of full squats with 10-12 reps will make you lose more calories possible than a 30 minute jog..guaranteed

IF YOU HAVE BEEN HITTING A CARDIO ROUTINE DAILY FOR 30 MINUTES AND HAVE NOT BEEN SEEING MUCH CHANGE, OR JUST GETTING THIN - TRY THIS!

I usually adopt a ' less is more' philosophy where I do just 3-4 different exercises per body part and keep my rest at 1-2 minute max

My choice exercises are :

squats - variation of stances

leg presses

deadlift

barbell rows

benchpress

snatch/jerk

My main man Dr Liew( 49 years old) demonstrating how its done!

barbell presses etc

im not going for the ultra shredded look as its really impossible to really diet with with my lifestyle. ( When I mean diet, I mean, no soodium,oil, reduced carbs, stean,bolied or roasted kinda dieting!)
but if you wanna look great in a T Shirt...
this will work

remember my old training partner Ronnie...still looking great!

That's me after killin it in Jakarta

hope you have a great week ahead and...life is short ...make it grand!

btw - if you would like to share your success story, I would gladly put it up in this blog. Please send me some details about yourself( like training diet etc) and some before and after shots to jakemanhitz@gmail.com)

REAL PEOPLE REAL RESULTS - KOK PENG

2011-11-14T20:14:00.001+08:00

Firstly thanks to everyone who takes time to check out the blog . I am humbled and really appreciate everyone of you
This blog is NOT about bodybuilding, rather the average person pursuit of an amazing physique!

YOU CAN DEVOUR ALL THE FITNESS MAGAZINES AND PERHAPS EVEN BELIEVE ALL THE HYPE BUT THOSE TRAINED ATHLETES USUALLY DO NOT TELL YOU MUCH AND WE END UP BELIEVING THE MIRACULOUS 'SUPPLEMENT' THAT ENHANCE YOUR BODY ETC.

For us regular folk who hold a FULL TIME JOB and have a FULL LIFE, it is really tough with DIETS, REST, FAMILY TIME and all the other 'regular folk' pressure

THOSE PROFESSIONAL ATHLETES HAVE ENDORSEMENTS AND ARE PAID TO TRAIN. YES ITS HARD WORK LOOKING LIKE THAT BUT FOR YOU AND I, LETS JUST TRY TO LOOK GREAT IN A REGULAR WAY

From time to time I showcase real success stories of REAL people - meet Chong Kok Peng
- here is his story!

scrawny

BUFFFFFF!

I started weight training back in 1992 as I was a weak teenager. It has become a habit ever since.
My weight, strength and stamina has improved over the years. It is only at the beginning of this year that I have a bit more time to spare for this sports. That is when I started to change my routine, food and train with an experienced buddy.

It helps to have a training buddy especially when one decides to lift very heavy weights till failure. This will increase the size of the muscles.

I have changed my food by reducing protein powder supplements as I find that it retains water. Now I eat lean meat - beef, chicken breast and fish, with lots of raw vegetables and fruits. I eat between 6 to 8 small meals a day. Sometimes the small meal can be just a snack bar to ensure that my body doesn't go hungry and to maintain the energy level.

My target for next year is to compete in either KL or Selangor.

check this out!!!

YOU CAN SEE KOK PENG TRAIN AT THE FITNESS FIRST AT CURVE AND IS A PRETTY FRIENDLY GUY!

GOOD LUCK IN YOUR TRAINING AND IF YOU HAVE A SUCCESS STORY, WE WOULD REALLY LIKE TO HEAR FROM YOU...AND THANKS TO EVERYONE FROM AROUND THE WORLD WHO CHECK OUT THIS BLOG..RESPECT

YOU HAVE ONE LIFE , MAKE IT GRAND AND WHEN THEY PUT YOU IN A BOX....I SAY...LOOK BUFF!

RESPECT

MALAYSIA HAS BEEF

2011-11-06T23:25:00.001+08:00

WE HAVE HAD MANY LEGENDARY BODYBUILDERS IN OUR TIME

MALIK NOOR ,

SAZALI AND LEONG

LEONG

WONG

AND TERRY

ALL HAVE MADE THEIR NAME INTERNATIONALLY!
LATELY I BUMPED INTO YOUNG KAMARUL IZZWAN WHO IS CARVING HIS NAME DOWN UNDER!

HIS CREDENTIALS

Malaysia

3rdMr.Selangor Junior

2ndMr KL <70kg 2010

2ndMr.Selangor <70kg 2010

Australia

3rd WNBF Melbourne Novice 2010

1st INBA Melbourne Novice Class 2011

Overall Champion INBA 2011

1st ANB Mania <70kg 2011

WINNING IN MELBOURNE

WITH THE TRAINER OF CHAMPIONS - CHARLES GLASS

THIS BRIGHT YOUNG LAD WHO JUST RETURNED FROM MELBOURNE CAN BE SEEN AT THE FITNESS FIRST IN CURVE REGULARLY AND IS REALLY PASSIONATE WBOUT BODYBUILDING.

ITS TERRIBLE THAT THIS SPORT WHICH REQUIRES KNOWLEDGE, DEDICATION, FOCUS, DISCIPLINE AND COMMITMENT, IS NOT GIVEN ITS DUES BU THE SPORTS MINISTRY. WE HAVE WON SO MANY INTERNATIONAL TITLES INCLUDING NUMEROUS MR UNIVERSE BY SAZALI!

LET'S HOPE KAMARUL MAKES IT BIG TIME....ALL THE BEST K ONE!

THE JOYS OF WORKING OUT

2011-11-04T21:13:00.000+08:00

I hear lots of excuses:

"I HAVE NO TIME"
"I'M BUSY WITH MY WORK"
"I DON'T WANNA LOOK LIKE ARNOLD( YOU WISH)"
"IT'S TOO HARD" AND A MILLION MORE ON A DAILY BASIS

DR LIEW - 49 PEDIATRICIAN AND BOY LOOK AT THOSE ABS

The truth is, its a JOY to work out as it gives you discipline, confidence, good eating habits, better libido (believe it or not), a better physique and overall improvement in health and life!
I'm 46 this year and working out has been embedded in my DNA and mind that if I miss week without working out, I become depressed and lethargic.
My health takes a toll and my resistance to illness like flus and colds decreases.
I pride myself in NEVER have taken any medication( even an asprin) in over 25 years.

I have seen so many people improve their life after adapting a workout regime in the last 20 years.
In fact, many people have even improved the quality of their lives by working out.

KAMARUL 25 AND COMPETITIVE BODYBUILDER

I work out regularly at the FITNESS FIRST at the Curve and have become like a known regular there. I love this gym and its my home gym really. So many familiar faces and some really awesome staff. Mandy the GM is awesome and always ensures that our needs re met( how about a seated calf machine hint hint)

the buff trainers of FITNESS FIRST - Joe and Rosdi

Rosdi and I striking a pose

Me striking a pose

Adam who was a scrawny kid
4 months ago

me trying to arm wrestle myself

THE TRICK IS TO JUST START AND I GUARANTEE YOU YOU WILL GET RESULTS...if you need some help or advice, ill try to help you out. email me at jakemanhitz@gmail.com

SKINNY TO HUNK - REAL RESULTS REAL PEOPLE

2011-10-29T17:41:00.002+08:00

THERE HAS BEEN ONE GUY THAT GOES TO THE FITNESS FIRST WHO HAS MADE SOME DRAMATIC CHANGES AND I THOUGHT I WOULD FEATURE HIM AS HE IS A REGULAR GUY, WORKING, 2 KIDS AND STILL FINDS THE TIME TO LOOK GOOD AND KEEP FIT. HE SENT THIS TO ME:

CHECK THE BEFORE AND AFTER SHOT! THERE ARE AMAZING AND IT SHOWS THE POSSIBILITIES OF CHANGE

THIS 35 YEAR OLD MECHANICAL ENGINEER(PETRONAS) IS A FATHER OF TWO .

HE STARTED HITTING THE GYM 8 YEARS AGO AFTER GETTING TIRED OF THE SKINNY LOOK. A BIG FAN OF WILL SMITH, HE SAW HOW WILL MADE THE CHANGES FROM BEING THE SCRAWNY PHILLY KID IN ' THE FRESH PRINCE OF BEL AIR' TO THE HUNK IN ' BAD BOY 2'

HE BOUGHT THE LOCAL MEN'S FITNESS, FOLLOWED SOME PROGRAMS AND IN A MONTH MADE SOME DRAMATIC CHANGES AND HAS NEVER LOOKED BACK SINCE

HIS PROGRAM CONSISTS OF 30 MINUTES OF RESISTANCE TRAINING 5 TIMES A WEEK HERE HE ONLY FOCUSES ON ONE MUSCLE GROUP A DAY.

HE IS AN ADVOCATE OF HEAVE COMPOUND EXERCISES AND HE CONSUMES MOST OF HIS CARBS IN THE DAY WHILE GOING ALMOST ZERO CARBS AND HIGH PROTEIN AFTER THE PM. I MEAN WITH RESULTS LIKE THIS, YOU CANT COMPLAIN!

KEEP IT UP AZRUL, WE ARE WATCHING YOU!

YOU CAN CATCH THIS STUD MUFFIN AT THE FITNESS FIRST IN CURVE

the quick fix weight loss

2011-10-24T23:01:00.001+08:00

I usually get people asking me how to lose 2-3 kgs for the weekend so they can look good in their clothes/dress etc. I mean it could be for a party etc. and its always nice to turn up looking slimmer right?

Well( again this is a quick fix which might or might not work for you)

1. Eat clean for the week - quit all sugar, salt , oil, fast food, unhealthy snacks etc

2. Just drink water and stay away from the coffee,tea, juices, soda etc and drink at least 2 -3 liters a day

3. Cut the simple carbs or go on a vegetarian diet and just eat greens

4. Do not starve, if hungry Snack on green apples

5. Do 45 minutes of cardio upon waking up( drink a glass of water first). Make sure you keep the intensity higher and do interval training where you walk at a moderate pace for 1 minute and go 2 x the speed for the next minute and keep repeating

6. If you workout with weight, keep the weights moderate and increase your reps to 12-15 x 4 sets

7. Try to get a 45 minute cardio twice a day

8. Your last meal should be a good 3 hours before you sleep

9. Eat 6 x small meals

10. If working out with weights, reduce rest time between sets to keep the intensity high

That should do the trick. You could also do a 'No carb' 3 day diet but it all depends on your body type
check out some quick recipes here

here is a great video you should see

you should also try juice fasting for two days where you just drink fresh juisce for two days...its pretty tough but works and I would tread with caution here( I tried it and lost 3 kgs in 3 days using celery , orange and green apple!)
Good luck and hope you look great for the party this weekend!

THE BUFF DRAGON

2011-09-30T15:35:00.001+08:00

For some strange reason, I am like a surrogate father/ half way house for chubby rockstars who wanna turn their life around!

Enter ADAM LOBO real name believe it or not!)

from Dragon Red.

The boy used to be pretty chubby a few years ago

notice the big shirts?

Then went super SKINNY

he's the one with the RED hair

and then he started joining me in the gym

and now the tank tops

check out those arms!

Crazy right what 6 months in the gym can do? He also trains with the guy who used to train me Sam Adnan at Fitness First in Menara Axis.
So what's his secret? No secret, hard work discipline and hitting the gym really hard
Adam , besides his piercings and all that, it completely opposite of his hardcore rock image on stage and probably is the hardest working rocker I know. Amazing attitude and has the right focus to do anything he wants
So if you are a chubby rocker, hiding behind your cliched rock jackets, tattoo's etc
take a good look at Adam Lobo
BTW ladies, Adam is single and a prize catch!
check him out on Facebook
adam facebook

checkout their website
http://www.dragonred.com/v1/

all hail THE NEW KING

2011-09-27T18:35:00.002+08:00

Firstly thanks to Strato for some awesome tips on aloe vera. The man knows his aloe and you should check out his site on the benefits and its amazing healing properties! respect Strato!

http://www.aloeverachangeslives.com/

THE 2011 MR OLYMPIA!

ALL HAIL THE NEW KING! PHIL THE GIFT HEATH WHICH ENDED THE YEARS OF DOMINANCE OF JAY CUTLER

PHOTO THANKS TO FLEX ONLINE

PHIL WAS IN AMAZING FORM AND BLEW AWAY THE COMPETITION! JAY CAME SECOND. PHIL HAS WON 4 OF THE LAST 5 OLYMPIA'S WHERE DEXTER JACKSON STOLE THE CROWN IN 08. ALTHOUGH SOME CONSIDERED IT AN UPSET ( FOR REASONS UNKNOWN TO ME!), PHIL WAS IN FANTASTIC FORM!

HERE IS THE SCORECARD

OLYMPIA OH OLYMPIA

2011-09-18T09:31:00.002+08:00

HOURS AWAY BEFORE WE CROM THE NEXT MR OLYMPIA

COULD JAY CUTLER SWEEP IT AGAIN OR PHIL ' THE GIFT' HEATH FINALLY GET WHAT HE DESERVES

2011 Mr. Olympia Qualified	Country
Abiad, Fouad	Canada
Alves, Troy	USA
Beyeke, Lionel	France
Burneika, Robert	USA
Centopani, Evan	USA
Curry, Brandon	USA
Cutler, Jay	USA
Dohne, Marius	South Africa
Freeman, Toney	USA
Greene, Kai	USA
Heath, Phil	USA
Haley, Marcus	USA
Jackson, Dexter	USA
Jackson, Johnnie	USA
Kefalianos, Michael	Australia
Lavoie, Marc	Canada
Lewis, James	United Kingdom
Martinez, Victor	Dominican Republic
McGrath, Frank	Canada
McMillan, Cedric	USA
Mishin, Evgeny	Russia
Nunn, Edward	USA
Piotrkowicz, Robert	Poland
Rhoden, Shawn	USA
Richardson, Craig	USA
Rockel, Ronny	Germany
Warren, Branch	USA
White, Ben	USA
Winklaar, Roelly	Netherlands
Wolf, Dennis	Germany
Yamagishi, Hidetada	Japan

the outside competition comes from Branch Warren, Kai Green, Dexter Jackson and Tony Freeman

2010	Jay Culter	Las Vegas, NV
2009	Jay Cutler	Las Vegas, NV
2008	Dexter Jackson	Las Vegas, NV
2007	Jay Cutler	Las Vegas, NV
2006	Jay Cutler	Las Vegas, NV
2005	Ronnie Coleman	Las Vegas, NV
2004	Ronnie Coleman	Las Vegas, NV
2003	Ronnie Coleman	Las Vegas, NV
2002	Ronnie Coleman	Las Vegas, NV
2001	Ronnie Coleman	Las Vegas, NV
2000	Ronnie Coleman	Las Vegas, NV

My money is on Phil ....He is in awesome shape... BTW do you know that the difference between these gargantuans and the time Arnold won is more than a 100 pounds...damn
I still love those classic physiques like Arnold, Frank Zane and Shawn Ray!

CMON PHIL!

TIRED OF BORING CARDIO..TRY THIS

2011-09-11T13:39:00.001+08:00

I HATE CARDIO
ITS BORING AND REALLY REALLY BORING!
I HAVE BEEN SURFING THE WEB AND DISCOVERED SOME WORKOUTS THAT CAN GIVE YOU A MASSIVE CALORIE BURN IN 4 MINUTES!

POST RAMADAN MY WEIGHT IS BACK T0 95 KGS ( I HAVE LOST 5 KILOS IN TOTAL) BUT THE GREAT NEWS I'M HOVERING QT 16.6% - 17% BODYFAT
THE GOAL IS OF COURSE SUB 12 WHICH I HOPE TO ACHIEVE BY JANUARY

ALL THE BEST AND HAVE A GREAT WEEK AHEAD!

EVEN DOCTOR'S NEED HELP TOO

2011-09-03T11:50:00.002+08:00

TWO DAYS AGO, A FELLOW LIVERPOOL FAN AND MATE FROM THE GYM, MESSAGED ME ON FACEBOOK AND LAMENTED ON HOW HARD IT WAS TO LOSE WEIGHT.
I CAN TOTALLY UNDERSTAND THAT, WITH HIM BEING A SURGEON AND ITS TOUGH HOURS, CAN HINDER FITNESS GOALS AND ALSO PROMOTE REALLY BAD EATING HABITS

LET'S FACE IT, YOU CAN NEVER BE TOO BUSY TO TAKE CARE OF YOUR HEALTH

HOWEVER HEALTH IS WELL AND GENERALLY PEOPLE ONLY START TAKING NOTICE AND TRY TO RECTIFY IT WHEN THINGS GET OUT OF CONTROL.
NOW THE GOOD NEWS : " ITS NEVER TOO LATE TO START"

OK BACK TO MY FRIEND:
HE GOES TO THE GYM THREE TIMES A WEEK, WORKS OUT WITH A TRAINER BUT STILL WAS NOT ACHIEVING ANY RESULTS. SO WHAT WAS THE PROBLEM?
BAD EATING HABITS AND LACK OF GYM KNOWLEDGE
HE WEIGHS 107 KILOS AND HIS BMI WAS OFF THE CHAIN!

SO HOW TO FIX IT?
REALLY REALLY SIMPLE - STICK WITH A PLAN

HE CAN COMMIT 3 TIMES A WEEK SO HERE IS A 3 DAY WORKOUT PLAN

DAY 1
WARM UP ON TREAD MILL 5 MINUTES
ALL SETS 3 X 10
SQUATS

LEG CURLS
LUNGES
CALF RAISES( TILL FAILURE)
CRUNCHES TILL FAILURE
MILITARY PRESSES

SNATCH AND JERK

LATERAL RAISES
30 MINUTES CARDIO

DAY 2
WARM UP ON TREADMILL 5 MINUTES
DEADLIFT

BARBELL ROW

LAT PULLDOWN
STANDING BARBELL CURL
SEATED ALTERNATE CURL
PREACHER CURL
CRUNCHES TILL FAILURE
CALF RAISES
30 MINUTES CARDIO

DAY 3
WARM UP 5 MINUTES ON THE TREADMILL
BENCHPRESS
INCLINE BENCH PRESS
PUSHUPS
CLOSE GRIP BENCHPRESS
DIPS
SKULL CRUSHERS

CRUNCHES TILL FAILURE
CALF RAISES
30 MINUTES CARDIO

INTENSITY SHOULD BE HIGH WITH A MAX OF 30 SECONDS REST BETWEEN SETS

OK NOW THE TOUGH PART - THE DIET

STRICTLY NO SODAS, FLAVORED DRINKS , ALCOHOL ETC- LIMITED TO ONE CUP OF COFFEE A DAY . SHOULD STICK TO WATER AND GREEN TEA

MEAL ONE
ROLLED OATS AND SCRAMBLED EGGS( 3 MINUS 2 YOLKS) - USE COOKING SPRAY

MEAL TWO
ONE GREEN APPLE

MEAL THREE
STEAMED/GRILLED FISH/CHICKEN WITH ONE SCOOP RICE.
STEAMED VEGE
WATER

MEAL FOUR
ONE GREEN APPLE

MEAL FIVE
SAME AS MEAL THREE BUT NO RICE.

MEAL SIX
ONE GREEN APPLE

IF HUNGRY PRIOR TO SLEEPING, SCRAMBLE TWO EGG WHITES
(ONE CHEAT MEAL A WEEK ONLY!)

* SOME THINGS TO REMEMBER - GET RID IF THE JUNK FOOD IN YOUR FRIDGE AND STOCK IT UP WITH FRESH VEGE AND FRUIT AND POULTRY.
INVEST IN A COOKING SPRAY AND ELECTRIC GRILL AND STEAMER
ENJOY COOKING - LOTS OF HERBS AND STUFF TO DABBLE WITH. MARINATING IS ACTUALLY FUN!

TRUST ME, 85% OF PROPER WEIGHT LOSS IS PROPER NUTRITION

LET'S SEE SOME RESULTS IN 4 WEEKS IF HE CAN COMMIT AN ALSO ALLOW ME TO DISCLOSE HIS IDENTITY AND PHOTOS

BEST OF LUCK MATE!

TRX SUSPENSION TRAINING - TIME TO GIVE IT A SHOT

2011-09-01T07:59:00.000+08:00

BOY OH BOY
FASTING FOR A MONTH - LOSS 7 KILOS
GLUTTONY FOR TWO DAYS FOR EID - PUT ON TWO KILOS!
THATS'S THE WAY IT IS AND ITS BACK TO THE GYM FORM TODAY!
I HAVE ACTUALLY LOSED SOME VISIBLE SIZE AND ITS TIME TO PUT IT BACK ON AGAIN.
WHAT WORKS FOR ME IS LOW REP RANGE(6-8) X 4 SETS OF COMPOUND EXERCISES
NOTHING FANCY, I WILL STICK TO DEADLIFTS,SQUAT, BENCH PRESS, SHOULDER PRESS, ROWS AND KEEP MY CARDIO AT 3 X A WEEK AT ABOUT 30 MINUTES

NEED TO WATCH THE FOOD NOW AND EAT SMART AND OFTEN WITH ABOUT 7 MEALS
I AM OFF TO THE FITNESS FORST AT CURVE TODAY( IF PROCRASTINATION DOES NOT GET THE BETTER OFF ME AND MIGHT GET BACK WITH SOME STUFF THAT I ENJOY FIRST MAYBE LEGS AND SHOULDERS OR MIGHT DO A FULL BODY WORKOUT
. I MIGHT ALSO TRY OUT THEIR TRX WORKOUTS.

IF YOU HAVE HEARD THE TERM TRX IN THE PASSING AND WONDERED WHAT IN GOD'S NAME IT IS , HAVE A LOOK AT THESE VIDEOS

T- 9 days

2011-08-20T16:14:00.000+08:00

Aidil Fitri (Id Mubarak) is in about 9 days and trust me fasting is no easy task as the lack of sleep and food deprivation for 30 days is a handful
There is some impact to my training as I am only able to train about 3 times a week and really can't 'KILL' it during training days as the recovery is slower because of calorie shortage.
I am down to 95kgs and am hoping to be 93 in 9 days.

Alright, I got a mail asking me about the supplements I take and the never ending supplement hype.

TRUTH
Unless you are a professional bodybuilder who just trains, sleeps and eats, I suggest you stick to good natural food
I have stopped all those protein shakes and other stuff that 'claimed' to give you 6 pack abs etc.
The only supplement I take is a preworkout( NO Xplode) and BCAA and Xtend, ( For recovery)
My carbs come from complex stuff like apricots, oatmeal, sweet potato etc
I also take some Glucose( maltodextrin) pre and post workout to ensure my glycogen levels are optimum

My protein primarily comes from eggs and chicken and other poultry. I also munch on almonds and some raisins when I feel like a snack
With this I have been saving money while also eating natural stuff and so far, the results have been positive
The key is to eat 6-7 small meals a day and have a cheat day to get away the stress
I am having a CHEAT MONTH actually in ramadhan as the body requires the fast sugar to recover...and boy isn't the food glorious in Ramadhan!
Happy fasting and have a great workout!

ramadhan workouts part 2

2011-08-11T13:12:00.001+08:00

Believe it or not, in one week I shed about 5.5 kgs and am at 96.o with a fat level of 15 % at the moment. There is a noticeable change and I am sure most of the loss is water, fat and a bit of muscle judging from my drop in fat levels.
The lack of sleep is also contributing to he weight loss and I have been getting a 4 day workout per week and the diet is off the window as I am consuming more carbs and just feel I am not consuming enough calories! However , I do feel lighter and I feel good

Ean and Aam ( from Dragon Red have been tagging along lately too)

Me knocking some preacher curls

And using the Smith Machine for some deadlifts

BTW, The Platinum Fitness First Curve has gone through some changes. THE VERDICT: Well, there is a nice area for conditioning and functional training and also TRX but I feel that THE WEIGHT SECTION COULD HAVE used some space...
Just my opinion.....well if you are at the gym at 5 later...pop by and say HI!

GET A BEACH BODY WITHOUT A GYM! - PULLUPS!

2011-08-06T14:07:00.000+08:00

SOME PEOPLE HATE GOING TO THE GYM, SOME HAVE NO TIME, SOME FIND IT A HASSLE.WELL, HERE IS A SURE FIRE WAY TO BUILD A GREAT UPPER BODY, ABS AD ALSO YOUR CORE MUSCLES - PULLUPS OR CHINNING

TRUST ME, IF YOU HAVE NEVER DONE THIS BEFORE, YOU MIGHT NOT BE ABLE TO COMPLETE ONE, BUT DON'R FRET AS IT GETS EASIER AFTER DOING IT DAILY

ITS A GREAT WAY TO BUILD YOUR BACK AND GET THAT V TAPER PLUS ADD SOME SIZE ON YOUR GUNS WHILE ALSO WORKING THE ABS

I WAS LOOKING OUT IN YOU TUBE AND FOUND THE BEST PULL UP TUTORIAL FOR YOU,

IT STARTS FROM A BEGINNER STAGE AND GETS TO THE ADVANCED MOVES

AWESOME VIDEO - REALLY INSPIRATIONAL MAN!

REMEMBER TO LIMBER AND WARMUP BEFORE YOU START AND JUST ENSURE THAT YOU DO SOME PUSHUPS TO ( ANTAGONIST MUSCLES) TO ENSURE THAT THERE IS BALANCE

HOW MANY PUSH UPS CAN YOU DO?

THE RAMADHAN WORKOUT AND DIET

2011-07-31T12:11:00.000+08:00

TOMORROW USHERS IN THE HOLY MONTH OF RAMADHAN WHERE MOSLEMS WORLDWIDE OBSERVE A MONTH OF FASTING FROM SUNRISE TO SUNSET. THIS ESSENTIALLY MEANS NO FOOD OR DRINKS DURING THIS PERIOD PLUS ALSO A TIME OF REFLECTION. APART FROM FOOD AND DRINK FASTS, WE ARE ALSO SUPPOSED TO ABSTAIN FROM ALL NEGATIVE THOUGHTS OR ACTIONS.
I LOVE THIS PERIOD AS FASTING IS A GREAT WAY TO REJUVENATE THE BODY, MIND AND SOUL.

TRADITIONALLY IN MALAYSIA, PEOPLE TEND TO OVEREAT AND SUNSET (MAGHRIB) AS THEY WORRY THAT THEY HAVE HAD INSUFFICIENT CALORIES IN THE DAY AND MOST TEND TO ACTUALLY PACK ON THE POUNDS DURING RAMADHAN. THE DEPLETION OF GLYCOGEN IN THE BODY TENDS TO MAKE ONE CRAVE FOR ALL THINGS SWEET, IN FACT APART FROM THE RELIGIOUS BENEFITS OF THE TARAWIKH PRAYERS, IT WAS MEANT FOR MOSLEMS TO EXERCISE AS IT IS PROVEN THAT THE MOSLEM PRAYER ACTUALLY PROMOTES BLOOD FLOW!

OK BACK TO MY DIET AND TRAINING REGIME

I PROBABLY WILL DO A 3-4 SESSIONS A WEEK I TRAIN AT ABOUT 4PM) AND WILL DROP MY REPETITIONS TO SAVE CALORIES BUT WILL TRY TO MAINTAIN THE WEIGHTS I DID PRE RAMADHAN. STICK TO COMPOUND EXERCISES AND INCREASE YOUR REST RATE DURING SETS
GENERALLY A 3 DAY SPLIT WILL BE
DAY 1 : LEGS CHEST ABS
DAY 2 : SHOULDERS TRICEPS CALVES
DAY 3 : BACK BICEPS ABS
( IF YOU DO A 4TH DAY, REPEAT DAY 1)
AND I MIGHT DO CARDIO AT A MODERATE PACE FOR 20 MINS

MY DIET AT SAHUR(MEAN BEFORE SUNRISE) IS OATMEAL WITH BANANAS, RAISINS AND NUTS, A PROTEIN SHAKE AND LOTS OF WATER
I ALSO INGEST ALL MY AMINO ACIDS WITH SOME XTEND WITH THE PROTEIN POWDER AND LOTS OF WATER( THATS IT)
( THE AMINO ACIDS ARE TO PREVENT CATABOLISM AND TO PROTECT MUSCLE LOSS)
WHEN I BREAK FAST I USUALLY GO FOR SOME DATES AND WATER TO START OFF, REST A BIT AND THEN EAT SOME RICE WITH CHICKEN, BEEF OF FISH FOLLOWED BY SOME FRUIT AND WATER.
IF I GET HUNGRY AT NIGHT, I USUALLY GO FOR SOME FRUITS AND WATER
( WATER AND FIBRE ARE ESSENTIAL AS YOU TEND TO GET CONSTIPATED BECAUSE OF DEHYDRATION)

ENJOY RAMADHAN AND LOSE SOME WEIGHT.

JAKEMAN

THE KOTA BARU WORKOUT- TONIGHT I'M F****** YOU!

2011-07-29T09:19:00.000+08:00

I HAD TO DO SOME BUSINESS IN KOTA BARU AND ENDED UP STAYING AT THE RENAISSANCE HOTEL.
PRETTY DECENT AND THEY HAD A GYM! YAY!
RATHER SPACIOUS BUT IT LACKED SOME EQUIPMENT BUT ALL IN ALL, ONE CAN GET A RATHER DECENT WORKOUT HERE
THERE WERE ABOUT TEN PEOPLE IN THE GYM, MOSTLY ON THE CARDIO EQUIPMENT AND I DECIDED TO DO A WHOLE BODY WORKOUT.
WHAT WAS ASTONISHING IS THE MUSIC! IT WAS PUMPING SOME AWESOME CLUB TRACKS AND CONSIDERING THE FACT THAT KELANTAN IS A PRETY CONSERVATIVE STATE, THEY EVEN PLAYED AN UNCENSORED VERSION OF ENRIQUE'S "TONIGHT I'M FU***** YOU! HAHAHAHAHA

IT HAD AN AWESOME VIEW ON THE SUNSET WHEN I WAS ONTHE CARDIO AND THERE WERE ALSO SOME STEAM FACILITIES AND SAUNA. GYM RATING 6/10 AND THATS ACTUALLY NOT TOO BAD AS YOU COULD GET A GOOD WORKOUT AND LISTEN TO SOME GREAT MUSIC!!
STANDBY FOR AN HONEST ASSESSMENT OF THE NEWLY REFURBISHED FITNESS FIRT CURVE SOON PLUS ALSO YOUR RAMADHAN WORKOUT SUGGESTIONS!
HERE IS MY BLOG FROM LAST RAMADHAN
http://www.freakyfitnessblog.com/2010/08/bodybuilding-in-ramadan.html

THE HONEYMOON WORKOUT

2011-07-22T11:14:00.000+08:00

MOOTS FROM POP SHUVIT IS GETTING HITCHED IN 3 MONTHS AND HE IS RUSHING TO GET 'HONEYMOON WORTHY; . I MEAN HIS FIANCEE VANESSA IS SUPER LEAN AND FIT AND MY MAN, WITH ALL HIS DAILY TEH TARIKS AND MUTTON BRIYANIS HAS LET IT ALL GO IN THE LAST MONTHS.
SO AS A FAVOR TO THE BRIDE, I DECIDED TO TACKLE THIS TASK - GET HIM BEDROOM WORTHY! HAHAHAHA

NOW LETS LOOK AT HIS PRESENT STATS

SO HIS FAT LEVEL IS 27% and he is at 18 % Obese!

visceral fat is at 12 and my concern is his metabolic age = 48

We are gonna try to whip him in shape so he will be wedding and honeymoon ready

How?

Well the key factor is diet. Moots needs his 5 cups of teh tariks a day and his craving for rice does not help either.

The key is to intake right food and to dry to get him at a deficit of 500 calories a day to drop a pound a week and so in 3 months he could lose approximately 12 lb or about 5.5 kilos!

The workout is really pretty basic using mainly compound sets using a high rep till failure technique

deadlifts, squats, benchpress, military press, bicep curls, dips, snatch and jerk etc

Here is talking about what he wants to achieve

standby for weekly progress updates

2011-07-11T10:10:00.000+08:00

JULY IS CRAZY - I HAVE BEEN TERRIBLY BUSY! Travelling a bit and all this events and dinners is causing me to put on some weight and also has slowed down my training a bit ! AAAAAAAH ! However, I am encouraged that its Ramadhan and that means its fasting from sunrise to sunset while the normal workouts continue.

Ean has started to train with me again and boy, doesn't he shed muscle quick...from really buff...he is looking very Male Model looking...minus height...

Remember he won the JAI classic last year...and with the scrawny look...its gonna be tough to repeat the feat!

Thats me, just checking the GUNS

Triceps looking a tad fuller- they have always been my problem area

I played a gig in Singapore over the weekend..quick viisit and did not have time to workout but I must say- I love Singapore - awesome food and great infrastructure

Me and wifey at Le Noir - amazing food!

Skeletor and I at Subang airport - The customs wanted to me to check in the Guns!

The ATTICA SINGAPORE

Check out my Ramadhan training tips soon...and be well!

the harvard ceo workout

2011-06-28T20:38:00.000+08:00

I HAVE BEEN ATTENDING A SEMINAR AT THE BANGI EQUATORIAL CONDUCTED BY THE HARVARD BUSINESS SCHOOL FOR ASEAN SENIOR MANAGERS
(26TH JUNE -3RD JULY) AND IT'S A LIVE IN SEMINAR MEANING I HAVE TO STAY HERE FOR A WEEK!
Its pretty intensive where there are about 119 senior managers. CEO and COO attending this 7 day seminar where we have to study and discuss 3 case studies daily regarding strategy and economic. Yes it does develop the mind but the body was yearning for a workout!
Thank God the Hotel has an excellent GYM called EQUINOX and me and my COO Sree decided to hit the gym.
Sree hit an hour of various Cardio machines while I did a massive upperbody workout followed by 30 minutes of cardio

Seriously, this is one of the better gym's I have seen in West Malaysia( with exception to Rasa Sayang in Penang)

some cardio equipment

the cables and multigym

yes free weights and a squat bar + calf machine!

aaaah dumbells in a row!

some hamstrings!

Now thats MY COO SREE with the sexiest shorts in the world

OK he knows he is on camera!

For a man at 56, he did 60 mins of cardio! Impressive!

JOHN LEGEND

2011-06-27T14:06:00.000+08:00

NOT MANY PEOPLE I KNOW HAVE THE COURAGE AND DETERMINATION TO MAKE REAL CHANGES IN THEIR LIVES!

But one man, decided to make a severe transformation to his physique and life!

Having lived overweight for most of his life, the idea of hiding behind over sized T shirts and multiple body and facial piercings soon grew tiresome for JOHN

He decided enough was enough and made a bold move which is to lose and astounding 50 kgs or 1/3 of his body weight in under a year.

This time last year he shattered the scale at an unhealthy 150 kgs where his fat level was similar too a whole pint of Vanilla Ice cream!

There were no tricks involved, no fad diets, no slimming pills but done with sheer determination, perseverance, sacrifice and daily grinding at the gym!

Spot the difference anyone

john looking legend today!

all in all....if you are reading this, overweight and making tons of excuses, i would suggest glancing at the photos above and see what a year can do! He is healthier, fitter and has become a chick magnet!

Anything is possible...John has proven it and believe me, I am worried how he is gonna look next year!

I AM GONNA POST JOHN'S INCREDIBLE TRANSFORMATION JOURNEY HERE WITH HIS TRAINING AD DIET HERE SOON SO WATCH OUT FOR IT!

OK off to the gym now!

JOHN YOU ARE TRULY LEGEND!

WHAT IS TONGKAT ALI?

2011-06-25T08:39:00.000+08:00

Firstly sorry that I have not blogged in a week, I have been travelling and those short flights, trips to the airport and ' chicken or beef sir?' in the plane really takes a bit out of you

Now a couple of weeks ago, an Aussie mate of mine asked me about Log Jack or known fondly in this part of the world as Tongkat Ali.

What is Tongkat Ali and how beneficial is it? Tongkat in Malay means Stick ..so why wouldn't you take something that could imply what it means right? Like Horny Goat's Weed.. :)

According to our friends at Wikipedia:

Eurycoma longifolia (commonly called tongkat ali or pasak bumi) is a flowering plant in the family Simaroubaceae, native to Indonesia, Malaysia, and, to a lesser extent, Thailand,Vietnam, and Laos. It is also known under the names penawar pahit, penawar bias, bedara merah, bedara putih, lempedu pahit, payong ali, tongkat baginda, muntah bumi, petala bumi (all the above Malay); bidara laut (Indonesian); babi kurus (Javanese); cay ba binh(Vietnamese) and tho nan (Laotian).^[2] Many of the common names refer to the plant's medicinal use and extreme bitterness. "Penawar pahit" translates simply as "bitter charm" or "bitter medicine".^[3] Older literature, such as a 1953 article in the Journal of Ecology, may cite only "penawar pahit" as the plant's common Malay name.^[4]

^{How Tongkat Ali Works?
First of all, it is vital to understand how Tongkat Ali works in order to fully understand the Tongkat Ali benefits.
Tongkat Ali primarily is a medicine for stimulating male hormones (testosterone) so it enhances the testosterone production. When taken in appropriate doses, Tongkat Ali increases the testosterone level of the blood, enhancing and prompting all effects that are created by testosterone.
In addition to that, Tongkat Ali stimulates the central nervous system, indirectly. In this way, consumers gain indirect advantages as well. Although there are thousands of consumers for Tongkat Ali in the world, there have been no reports about damaging side effects.
The Benefits
People use Tongkat Ali for two reasons; sexual performance enhancements and other diseases.
Sexual Enhancements
Following are the benefits related to sexual performance enhancement gained by Tongkat Ali users:
1. Infertility is one of the main benefits Tongkat Ali delivers. But this is not the most prominent benefits. If someone is critically suffering from this condition, relying fully on Tongkat Ali is not recommended.
2. Impotence is one of the main dysfunctions helped by Tongkat Ali. Since testosterone plays a vital role in impotence, enhancements of testosterone definitely helps in getting rid of impotence.
3. Improper or little ejaculation is also addressed by Tongkat Ali. The amount of fluid in male ejaculation is also subjected to the level of testosterone. However, there are other medicines for addressing this problem and it is advised to take a mixture of treatments for optimum results.
4. Erectile dysfunction is the main issue addressed by Tongkat Ali. By increasing testosterone level of the male body, Tongkat Ali helps men get rid of erectile problems, so they can better enjoy the sex life.
5. Premature ejaculation is a condition treated by Tongkat Ali. The person should be able to witness the power of this herb within the first few hours after taking the medicine. Tongkat Ali usually shows immediate effects in certain areas such as premature ejaculation and erectile dysfunction.
6. Some people feel exhausted after performing sexual intercourse. By taking Tongkat Ali, users will be able to enjoy long sexual performance as well as feel fit after completing it.
Other Uses
There are other Tongkat Ali benefits other than sexual performance enhancements and here are a few.
1. Tongkat Ali is widely used for treating Malaria in the south-east Asian region. However, this is replaced by the modern medicines. But, there are remote regions that trust the use of Tongkat Ali for Malarial treatments, even as of today.
2. Bodybuilders and fitness enthusiasts use Tongkat Ali for maintaining a proper body as

In fact if you get the raw roots...try rthis}

^{How to use the wild roots - Water Method
This is a method for consuming the raw Tongkat Ali roots used by many Thai villagers.
First, cut off about 3-5 gm (1/10th to 1/6th Oz) and break into little pieces
Soak in a glass of water (about 300 ml glass) for 3-12 hours. 3 hours is minimum, 12 for maximum effect
Bring soaked water to slow boil, and keep boiling for at least 15 minutes to 20 minutes
Drink the boiled water directly or use it to make coffee
Drink 2-3 glasses a day, drink at least 4 hours before bed. Do not drink before bed, otherwise you will not be able to sleep
Do not throw away the used roots after first use. Add new roots to the old roots to make new water. Keep using until roots have no more smell
It is not recommended to consume too much more than recommended dosage. This is a natural supplement, not a drug, but it is a very powerful supplement.
for more info on the wonders of Tongkat Ali click here http://www.tongkataliguide.com/}

6 MOVES TO BUFFNESS!

2011-06-14T19:43:00.002+08:00

IF THERE ARE ONLY 6 EXERCISE YOU DO TO BUILD MUSCLE
THIS WILL BE IT

MUSCLE BUILDING EXERCISE 1 – BENCH PRESS

MUSCLE BUILDING EXERCISES 2 – SQUATS

MUSCLE BUILDING EXERCISES 3 – DEADLIFT

MUSCLE BUILDING EXERCISES 4- SHOULDER PRESS

MUSCLE BUILDING EXERCISES 5 – DIPS

MUSCLE BUILDING EXERCISES 6 – BENT OVER ROWS

STICK TO IT AND SEE GAINS!

legs legs legs

2011-06-11T22:48:00.001+08:00

Ok Rithan, Adam and I did the mega squat workout yesterday- 10 sets of 15 repetitions at a relatively low weight ( 50 kgs only) but full form and low rest!
Say what you want but its a KILLER!

The high reps really take a toll on you and the 10 sets were never ending with Rithan and Adam almost reaching for the puke bucket several times!
We finished off with 3 x 15 on the leg curl and some calf raises followed by some abs and 20 minutes on the treadmill.
Moral of the story - If you wanna lose fat and grow muscle, This is the one for you!
I am still feeling the fatigue today and I do believe we have to work 96 hours before our next leg marathon.

In fact I woke up this morning feeling rather tired....and thank god it was a Saturday as I went back to sleep. We will definitely hit it tomorrow as we are planning to get a good back workout.

All said and done, carb well, train hard , eat well , sleep well and I guarantee, you will grow...ok back to sleep ! BTW, you get a nice butt too.......!
heres a cool video to get some legs at home

cross training shoes

2011-06-10T10:07:00.000+08:00

The Best Cross-Training Shoes

Winner: Avia A1433
With extra cushioning in the heel and side-to-side stability, this shoe is built to handle any cardio class. Its flexible outsole is also comfy enough for treadmill warm-ups.

The Best Cross-Training Shoes

Runner Up: New Balance 1010
Great for both a gym routine and a quick 5K, this sneaker has an upper with webbing for structured support and a wraparound lacing system that stabilizes feet when you zigzag or move back and forth. "These shoes held up beautifully during my drills -- balancing, side lunges, and plyometrics,"

I TRIED LOOKING FOR THEM BUT STRUGGLED IN MALAYSIA WHERE THE BIG THREE DOMINATE - NIKE ADIDAS AND REEBOK

So I will try to check it out in Singapore

I would strongly urge you to get some good shoes for cross training as they will definitely be beneficial in he long run!

hey click here for some support guys!

HIGH REPS FOR LEGS?

2011-06-09T07:52:00.000+08:00

was at the Fitness First Curve yesterday and met up with the man who was responsible for setting up Fitness First Malaysia back in the day, Julian Underwood and the man always has some good advice.
He was actually doing 10 sets of squats with 10-15 repetitions each! So I enquired on the benefits and Julian explained that people with stubborn legs( Most people of Indian Origin actually!) have to hit the high repetitions to actually get as much blood as possible in the quads to shock the growth. Makes sense and he has the legs to prove it! Keep the rest time to 45 secs max and do a minimum of 120 reps on 10 sets!
So this Friday, Rithan and I are gonna get the wheels all fired up with the Mad Leg Workout!
A word of caution- REST YOUR LEGS FOR 96 HOURS BEFORE ATTEMPTING ANOTHER LEG WORKOUT!

Also had my mate Rex from Australia trained with me and here are some really dodgy shots of him being stretched by Sree from Fitness First! Looks like something else doesn't it ? Haha!

Anyway guys, appreciate if you would click here and Vote for me for blogger of the year!
Help!

HELP HELP!

2011-06-08T09:09:00.000+08:00

HEY GUYS NEED YOUR HELP

JUST FOR GIGGLES, I HAVE ENTERED THE :

REALLY APPRECIATE YOUR VOTES GUYS!

#http://www.wwwow.my/Detail.aspx?cd=080611084933516

SEXUAL HEALTH

2011-06-03T12:45:00.001+08:00

THIS IS MORE FOR THE MEN..REALLY!

WE MIGHT LAUGH AT IT BUT ONE OF THE CLEAREST SIGN OF OURPROBLEMS WITH ARE PROBLEMS SOUTH OF THE BORDER.

WHEN THE 'TOOLS' OF OUR TRADE TAKES A BIT LONGER TO GET THE SPRING IN THE STEP, IT ACTUALLY MEANS THAT THERE IS SOME INTERNAL HEALTH PROBLEMS THAT HAS TAKEN A TOLL ON THE MACHINERY.

Men usually go for the quick fixes with the many available Viagra and other meds that help with giving a temporary fox but it actually masks the real problem

Generally, if you are past 35, expect a drop in Testosterone as this is the natural process that happens to us. The natural levels will decrease by about 1% year on year past 40 and befor you realize it, your libido is a memory and days siting on the couch watching BOX sets of your favorite TV serials instead of knocking boots will be your choice of nocturnal activitis

Testosterone is a male hormone that is probably the most important hormone for men. It decides your moods, libido, growth etc. This with high test levels usually are pretty hype, commanding and also in nature are always chatty and positive
Many ailments can further complicate this such as heart problems, diabetes and high blood pressure and to some degree those meds prescribed for hyper tension can seriously lower libido.

So what can you do to improve your sexual health?
Exercise! In fact weigh training significantly increase testosterone levels as when you work with weights , you force your body to produce testosterone to help with muscle growth.
Exercise like squats and deadlifts are the kings of bodybuilding for this single reason!

i would also limit the cardio to short sessions and not long sessions as exercise cardio drops your test levels

Other natural stuff you can take is longjack(tongkat Ali), Ginseng, Fish oil, Mulivitamins and Garlic pill
Try to drink lots of water, keep the coffee at 2 cups max, eat lots of nits like walnuts, almonds etc and get enough sleep!

So gentlemen, would you take the blue pill or the .......

THE HOME BACK WORKOUT

2011-05-30T11:21:00.000+08:00

Amitabh a regular reader of my blog emailed and enquired on how to build a back without a home gym. The Back is quite a huge group of muscles and if developed well, can give you a brilliant V taper and accentuate your physique

You can build them with kettlebells and dumbells but I figure, the best way is with a pullup bar

In fact with a pullup bar, you can get great results for abdominals too

If you have some barbells/ dumbells, you can try these exercises too

the express workout

2011-05-25T09:34:00.000+08:00

Most of the time, less is actually more!

We tend to believe all the hype in those fitness magazines and forget that those awesome physiques belong to people who usually have fitness as their full time job or livelihood.

For the regular folk like you an I, who have jobs, families, and all those pressures of a normal mortal life, is really quiet tough.

Spending 2 hours in the gym is really not an option.

I usually do a 30 minutes workout with weights and 20 minutes on some cardio 3-4 times a week. This works for me and I have achieved a decent figure at my age - 46

I would suggest doing this for 3 weeks if you are short on time

Please do a good 6-10 minutes warmup before you start!

Squats 4 x 10 reps

Deadlifts 4 x 10 reps

Bench press 4 x 10 reps

Military Presses 4 x 10 reps

Bicep Curls 4 x 10 reps

Close Grip bench Press 4 x 10

Keep your rest period under 1 minute and you would be done in less than 20 minutes and lift with relative weights to a 8-10 reps

Finish off with a brisk walk on the treadmill for 20 minutes.

Things to remember is to have a good meal about an hour before the workout which is high in carbohydrates to fuel your workout.

It really works and you will see some good change in four weeks, On days you do train, you can do some abs and calf raises at home!

I am off to Mumbai for to speak at a radio conference tomorrow while also conducting some radio workshops. click here and go to speaker to see a buff speaker haha www.indiaradioforum.com/

Watch this space for my workouts from India and take care guys!