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Cardio or Weight Training - Which comes First?Posted by dailymuscle - September 6, 2008 on 3:21 am | In DailyMuscle | No CommentsMany of us wonder if there is some sort of sequence/order that we need to follow in order to maximize our workouts. So as another reader decided to ask me this today, I’ve decided to write this post to hopefully shed more light on this concern. So yes, there is an order I’d recommend. I’d suggest: FIRST: A warm-up of some kind the first 5-10 minutes Why strength training first? Because strength training uses glycogen as a fuel source (stored carbohydrates in your muscles). By weight training first, we are going to use up most of the glycogen in our muscles, so there’s a greater tendency for our cardio workout to use up fat as a fuel source. So, if we were to do cardio first, we might not be able to lift as much weights, therefore compromising our workout to a certain extent. Also, when doing cardio, remember that cycling for 60 minutes at minimal effort level is a waste of time. You need to put in enough effort to tire your muscles and get your heart rate elevated. If you find yourself hanging off/pulling on the handles of the stepper, or treadmill, then you’ve set the speed and/or incline too high. At the end of the day, if you’re strapped for time, or just feel like doing your aerobics first - then go ahead. Don’t let one recommendation change the way you workout if it’s only going to make you feel uncomfortable. In the end, its all about getting the exercise your body needs, finding something you like, something you can adhere to in the long run. You must enjoy what you do. :)
She Gained Weight at a Slimming CentrePosted by dailymuscle - September 5, 2008 on 4:30 am | In DailyMuscle | No CommentsI couldn’t believe what I read in the papers today. “She gained weight — at a slimming centre“. Then again.. why am I not surprised? The report talks of a slimming centre in Johor Baru, Malaysia, that was ordered to refund the money (RM12,670) paid by a woman named Kavitha who gained 0.2kg of weight after undergoing 10 slimming sessions there. Poor Kavitha. I truly feel sorry for her - it’s not her fault. I’m sure her intentions were good, and all she wanted to do was to lose some weight - not too much to ask right? And the price that she was willing to pay tells you how badly she wanted this. And in the end.. what did she get? A 0.2 kg souvenir from the slimming centre she can carry with her 24/7. It is a mockery to the entire Fitness Industry and to Personal Trainers like me when a ‘beautician’ starts to tell you what to do in order to get into shape, and even ‘prescribes/recommends’ products to help speed weightloss. In my opinion, in today’s mature society which knows the importance and the benefits of exercise - slimming centres should be BANNED. Their phony advertisements with touched-up images of slender women needs to be BANNED as well - and what does it take for this to become a reality? Does someone need to die in the hands of a ‘beautician’ first? Or perhaps if the authorities fail to take action - all the women who have undergone treatment and gained back those pounds should rally together and burn these centres down. Since they can’t burn the fat - just burn the centres down. I hope we know now that slimming centres are NOT an option to weightloss. I’d be seriously disappointed if any one of my readers were to go for any of their weightloss treatments - cos that would mean that I’ve failed on my part to a certain extent. In order for us to have successful and PERMANENT weightloss (yes… permanent IS possible) - we need lifestyle change - not an easy way out like slimming centres or an overnight solution like Liposuction. These may work - but only temporarily. We need to change the things we put in our mouth, change our daily habits (increase physical activity), and realise, taste, and see the transformation that a healthier lifestyle can bring you. If there’s no change in lifestyle - you will very quickly add those pounds back again. I guarantee it. On the other hand - for RM12,670 - I’d give you 20 personal training sessions, cook meals for you, and at the very end - buy you that gorgeous, flattering outfit you never thought you could fit into. All inclusive and part of the package. Now how does that sound to you?
Quick Update - August HappeningsPosted by dailymuscle - September 2, 2008 on 1:16 pm | In DailyMuscle | No CommentsLots has been happening this August - so here just a quick update so you guys still know I’m alive and kicking. Kicking HARD. 1. I’ve submitted my resignation letter to my current employer on the 18th of August and my last day is on the 17th of September, 2008. Finally - after almost 8 years of having worked in the IT Industry, I’m moving on to pursue a full time career in the Fitness Industry as a Personal Trainer, and have more time on my blog and the much overdue total re-design of this site. The first few months are gonna be tough, not having a steady fixed income like before - but I know I’ll pull through. My existing employer, knowing that I’m leaving, is squeezing every last drop out of me - I’ve even been assigned to completely revamp their corporate website before I go and it’s no fun. Even planning out my handover is a nightmare. 2. Due to some unfortunate (or should I say fortunate?) events, my initial plans to work in a certain health club did not go as well as I expected. I withdrew my job application AFTER being issued the offer letter. I’ll save this story for another day. 3. I’ve already got ONE client I’m coaching. His goals are to lose some bodyfat he’s recently gained, and to appear a bit more buffed - he hasn’t been strength training for quite awhile now, and about 10 years ago - was in excellent physical condition. He is quite a challenge as he’s not new to exercise, has done everything you would typically read in a fitness magazine, and now wants something new. I’m glad to say that after 1 month (8 sessions) - he’s seen great progress, his clothes fit better, he’s already receiving compliments from his friends - and he is visibly happy (though he doesn’t say it much). We’ll both know exact progress for sure when we take his measurements again soon. I love my job! :) 4. My friend Jerrican is having a 2-day workshop on Basic Strength Training. See the pretty banner on the right sidebar? Click for details. 5. My mentor, Julian Underwood, now holds an ACE Advanced Health & Fitness Specialist Certification. My friend, Cass Lim, former Personal Trainer at Fitness First, Summit USJ has passed her ACE Personal Trainer exams. Congratulations as well to the whole bunch of brand new ACE certified trainers from Fitness Innovations (FIT) who recently got their exam results. 6. A bunch of passionate students from Taylor’s College PJ are organizing a campaign called “Ugly for Beauty: Looks matter - Life too”, which aims to educate people on being beautiful through healthy and safe ways such as Exercise and proper nutrition and at the same time, highlight the ugly side of unhealthy dieting, overexercising, etc just to look ‘good’. The campaign, supported by Celebrity Fitness, among other sponsors, launches today - 3rd Sept 08. I’ve been told that local Fitness ‘celebrity’ Kevin Zahri would be there to show his support. More details at http://uglybeauty08.blogspot.com/ 7. I have been invited to speak on health & fitness to an audience of teens/college students - I have titled my talk “Fitness is a Lifestyle - Not a Diet”. I’m actually pretty excited and can’t wait to start preparing my notes. 8. Some Malaysian politicians make me want to throw up. On their face. So that’s it for now. Will write more when I have the chance to breathe. It’s been an amazing August. I can’t wait for what’s over the horizon.
The Trainer’s CreedPosted by dailymuscle - August 6, 2008 on 4:31 am | In DailyMuscle | No CommentsA couple of years ago, a friend of mine handed me a sheet of paper, on which was written a ‘Trainer’s Creed’ - which I keep till today, and which I’d like to share with you, my readers here on dailymuscle.com. I doubt he wrote it himself, so if anyone of you happens to know who the real author is - please let me know so I can credit the author for this. If you are a Personal Trainer, or a client who has hired a Trainer, or if you’re simply involved in this profession in some way - I am certain you will be able to relate to this and also find this TRULY INSPIRING.
I am privileged everyday to inspire you and the rest of the world to fitness. My profession is my passion and my purpose.
Your friend and coach,
Yoga Zone goes Bust?Posted by dailymuscle - August 4, 2008 on 9:32 pm | In DailyMuscle | No CommentsOkay, so this confirms everything I’ve been hearing so far, and the hunch I’ve had for the past few weeks. Shortage of staff, trainers, cleaners.. and my friends who weren’t getting their salaries on time… Also, my recent post on a faulty website was referring to them as well. Nothing to hide now since the cat is out of the bag. This is taken from last Friday’s The Star Online:
So there you go. Yoga Zone, under the management of the founder - has gone bust! I’ve got 2 friends who were employees there - one of them, just like what was mentioned in the news writeup above, did not receive her salary for 2 months. Another, quit a couple of months ago when she sensed trouble. There is even a huge billboard in the city of Klang where I live, where Yoga Zone promises to open a really huge health club under their ‘Y Fitness’ label - I guess that’s not gonna be happening now? And just a few days ago, I bumped into my cousin at the Fitness First KBT Club, who joined Fitness First because the current Y Fitness health club in Klang (which belongs to Yoga Zone) - had shut down as well. Although I do admire how ambitious they were in aggressively opening new health clubs and yoga centres at really convenient locations - it was only a matter of time before they were ’swallowed’ by the other giants. Not only that, I feel that they expanded way too quickly. Yoga isn’t as popular as ordinary exercise (not yet, here in Malaysia), so I feel that it really was a bit too ambitious for them to have expanded that quickly. Here’s an old feature story on Yoga Zone (Yoga Zone Founder Makes Big Strides) way back from 2006 which is pretty sad to read considering what has happened to the club. It is sad to hear the existing Yogazoe management has called it a day. Hopefully, the new management will bring the club, and members a new beginning. To those of you who really wanna get your fingers dirty into what’s going on, head over to this blog: http://www.yogajess.com/2008/07/15/peace-on-earth/.
Bodybuilding.com announces the 2008 Supplement AwardsPosted by dailymuscle - July 28, 2008 on 1:12 am | In DailyMuscle | No Comments To all you supplement junkies out there… here’s something to look forward to. The winners for the next round of the Bodybuilding.com 2008 Supplement Awards will be announced during this year’s Mr Olympia 2008 which is set to be on the 25th - 28th September 2008.
The nominees this year include leading products in each award category, selected from the 8,000+ products Bodybuilding.com carries. Leading the way with 20 nominations was BSN, followed by Universal with 16 nominations.
This year’s Bodybuilding.com Supplement Award categories are:
•Supplement Of The Year
•Brand Of The Year
•Muscle Builder Of The Year
•Fat Loss Product Of The Year
•Protein Powder Of The Year
•Creatine Product Of The Year
•Protein Bar Of The Year
•New Product Of The Year
•New Brand Of The Year
•Nitric Oxide Product Of The Year
•Glutamine Product Of The Year
•Multi-Vitamin Of The Year
•Joint Supplement Of The Year
•Energy Supplement Of The Year
•Best Labels Of The Year
•Best Ads Of The Year
•Tanning Product Of The Year
•Break-Out Brand Of The Year
•Best RTD Of The Year *NEW CATEGORY
What’s new this year is that winners will be selected solely by votes of online visitors to Bodybuilding.com. Previously, winners were determined by 80% of votes from the general public, 10% votes from industry experts, and 10% votes from Bodybuilding.com employees.
So this time, anyone can cast their vote for their favorite supplements at Bodybuilding.com. 278,000 votes were cast last year, and it is already expected that this number will be greatly surpassed this year.
Also, when you vote, you will be entered to win $500 in free supplements from Bodybuilding.com and automatically receive a 5% discount for use in their store anytime until the end of September - Voting will take place July 23, 2008 through September 5th, 2008.
Winners will be announced live at the 2008 Olympia Expo, Saturday September 27th at 12:30 p.m. Pacific Time.
Over 70 brands were nominated in all, and for the full list of the nominees, click HERE.
There are many of you who have brought up the fact that BSN is being sued, and that their supplements are now questionable - well, to those of you out there that understand the legal system, you should know that one can sue anyone for anything you want. Someone can sue ME too for anything they want.
So let, the people on the forums spread their words of hate and so on, but for all intents and purposes, BSN has made a name for themselves, and their products sell. There is nowhere to go when you are at the top, but to keep dodging bullets from jealous competitors.
Until then, I won’t speculate.
Voting will take place July 23, 2008 through September 5th, 2008 - Head over here to Vote Now!
Happy Voting!!
Dear Health Clubs, How Important is Your Website to You?Posted by dailymuscle - July 22, 2008 on 12:42 am | In DailyMuscle | No CommentsI was looking up for some background information on a particular gym this morning, and when I surfed over to their corporate website - I came across this:
It reads: “This account has been suspended. Either the domain has been overused, or the reseller ran out of resources.” I have blanked out the URL of the Health Club to be fair to them, and written an email to notify them about this. Now, I’m pretty sure that the above website mishap is just an isolated incident, and does not reflect on the gym’s stand on the importance of their website… but since it DID happen, it did get me thinking - How important do you health clubs out there think your website is? How effectively are you using your website? Are you seriously putting some effort into it or do you have a website just because it has become the ‘norm’ for any business today? Imagine yourself as a handyman, with a hammer in your hand - but not knowing that besides being nice and shiny and heavy, and looking good in your toolbox - that it could also drive nails through a wall? Is your health club guilty of this? Coming from an IT (Information Technology) & Internet background with many years of experience in this field, today’s writeup strikes a familiar chord within me. In today’s generation, people rely on the Internet as their primary source of information, more than anything else ever before. This is because sometimes, it’s just easier for one to seek information/send out an enquiry right from behind their computer screens as it allows the person to be more ‘open’, and feel less threatened - so they are able to ask sincerely, and open up easily - compared to having to discuss their weightloss struggles/issues/etc with a Personal Trainer face-to-face for example. I know for a fact because I’ve seen it happen on dailymuscle.com - and the mind-blowing number of emails I get everyday is further proof that the Internet can reach a ‘new’ market of people that would otherwise be not as accessible. Your website could empower you to reach the shy individual struggling with health concerns who is sitting at his desk right now - one who would never step foot into a health club on his own. That’s a good enough reason don’t you think? I’m not saying that we do away with a face-to-face approach, but I’m saying that some Health Clubs should pay some serious attention towards a more reliable and interactive Internet presence in order to complete a client/gym member’s experience. To those health clubs who already have - well done. Comments anyone? Oh.. you don’t have to be from a health club. :)
Get Invited to the Fitness Fiesta @ Damansara PerdanaPosted by dailymuscle - July 18, 2008 on 1:46 am | In DailyMuscle | No CommentsDear Readers, Those of you who have been regulars at my blog would know by now that I underwent my ACE Personal Trainer preparation course at Fitness Innovations (FIT) Malaysia – and the good folks from FIT are now having a ‘Fitness Fiesta’ this coming 9th of August 2008. Fitness Fiesta? Expect to learn more on areas about the importance of fitness education in personal training, succeeding as a personal trainer, and being successful in the fitness business itself. Get to meet like-minded people - personal trainers, group exercise instructors, fitness managers, mind-body professionals, and fitness business owners in Malaysia. Never before in this country has an event of this nature been held before in this country, so be a part of this and get ready to be inspired by the fitness revolution that’s going to take Malaysia by storm. This event is by INVITATION ONLY, and preference for the invites to the Fitness Fiesta is given to Personal Trainers, Group Fitness Instructors, Sports/Exercise Related Degree Holders, Fitness Managers and National Fitness Managers, Health Club owners, Business Owners – and to YOU Fitness Enthusiasts, who are the majority of my readers. :) So if you’d like an exclusive invite, email me at author@dailymuscle.com with the Subject line: FITNESS FIESTA. I’ve got a LIMITED amount of invites to give – so do hurry – First come, first served! When: Saturday, August 9th, 2008, 4pm to 8pm
EGOnutritions @ The Curve, Mutiara DamansaraPosted by dailymuscle - July 14, 2008 on 1:53 am | In DailyMuscle | No CommentsTo my Malaysian readers who don’t already know - EGOnutritions, Malaysia’s first and largest online supplement company (www.egonutritions.com) now has a kick-ass retail store at The Curve, Mutiara Damansara - one that you simply have to SEE to believe.
And I can’t verify this - but I do think that they are currently the LARGEST sports nutrition store in the country - you could easily play a game of catch in the store, and fit an entire family of 5 in the changing room (where you try out sports attire). Don’t believe me? Go check it out yourself, and be prepared to be blown away because it’s simply something you don’t expect to see here in Malaysia. And if you think that this writeup is sponsored, or paid for - well you’re wrong. So why am I doing this? Well, me and EGO go back a long way. Ah.. those were the days - when I thought that GNC was the only source for affordable supplements. I’ve seen EGOnutritions grow from their humble beginnings from when they were just a tiny little half-shop a few years ago in Tropicana, PJ. Back then, it was Tim and Jay who manned the store. Yes, it was a 2-man show, and you could pretty much drop by anytime to have a chat and get some decent advice not only on supplements - but on weight training as well. And if you really had nothing better to do… you could stay on to hear Jay play his guitar. EGO was also the first to bring in the BSN line of supplements into the country, among other brands that you would usually only READ about in the magazines. I also still remember sampling BSN’s Syntha-6 when it first hit Malaysian shores - these guys gave you a full 2-scoop serving as a sample! Or was it just for me? Anyway.. I hope you guys get what I’m trying to say - which is that I consider EGO to be the true pioneers of Sports Nutrition here in this country, giving us access to the REAL STUFF, and not the usual I wrote about my encounter with EGOnutritions in THIS WRITEUP way back in February 2006, and I’m glad to feature them once again. So… what can you expect with EGO’s new store?
EGONUTRITIONS @ THE CURVE EGO wouldn’t be where they are today if it weren’t for their loyal customers. And why do they keep coming back? It’s the great service - and also the fact that many customers end up becoming friends - I know I did! :) What has also kept EGO going is the fact that their prices have always been reasonable - there’s no need to pay for a tub of protein that would cost you a car’s installments worth. So pay them a visit - and tell them that DM sent you! ;) In due time, I too have the vision to nurture my passion into a nationwide - or even a worldwide success - into something that the ordinary man on the street can touch and feel and be a part of. But for now… Congratulations EGOnutritions! - on the opening of your flagship store.
Exercising for a good cause @ Fitness First Malaysia’s MIRACLE 2008Posted by dailymuscle - June 10, 2008 on 12:21 pm | In DailyMuscle | No Comments
If you’ve been around the fitness/gym scene for the past couple of years - you MUST have heard, or even been a part of MIRACLE before - Fitness First’s annual charity event. And why does a Health and fitness provider organise an annual charity event? Well why not? What better way to raise funds for the less fortunate by getting fitness enthusiasts to contribute AND have fun doing what they love, at the same time? Dubbed as a ‘Charity Workout Event’, Miracle 2008 will feature a number of group exercise classess/sessions - including BODYATTACK, BODYPUMP, BODYSTEP, BODYCOMBAT, BODYJAM, BODYBALANCE, RPM, and the newly launched BODYVIVE - and everybody gets to participate - even if you’re not a member of Fitness First. The event is open to public and funds raised through the event will be donated to charity. There will also be prizes given out from sponsors like Genting Awana Hotels & Resorts, PowerBar, Jacob’s, POLAR, TruDtox, Men’s Health and Shape Magazine and Blackmores amongst others. If you ask me, I say that Fitness First has hit this event right on target by having a charity event intertwined with what we fitness enthusiasts love - exercise! And if there’s ever a way to get people interested in exercise - I can’t think of any better way than to have an open workout event smack in the middle of where we Malaysians just love to waste time - a shopping complex. I always tell people I meet that the Health and Fitness Industry is still very much at it’s infancy here in Malaysia. There’s no doubt it’s growing… but we’re still just taking baby steps now. Exercise adoption rate is still pathetically low in Malaysia compared to others, and this nation needs a wake up call. And yes, though there are many health clubs mushrooming throughout the country, and while they are busy erecting ridiculously large billboards to tell you how much bodyfat you can lose in 8 weeks - I’m glad that Fitness First has dared to be different by going beyond the call of a health club - by having such an event like MIRACLE 08 (and the past MIRACLE events too). It is my hope that other health clubs too can one day be an example - even if it’s not a charity event - I still believe that there are many other things that can be organised to increase awareness on the fitness industry, exercise, and living a healthy lifestyle. Events such as these not only benefit the less fortunate, but have great potential to get someone interested in exercise and hopefully have them adopt it as a lifestyle. If we were to leave this responsibility to our National Fitness Council - well, we’d all probably die of old age (or lack of exercise) before anything useful is done. And, I’m growing tired of seeing only pharmaceutical companies or some other medical equipment manufacturer that all have something to sell in the name of a Health/Fitness event. It’s about time someone went out there to promote Exercise in a new and exciting way - so well done Fitness First.. cos once again, you impress me. So.. don’t forget - MIRACLE 2008! Where? When? Fund-raising coupons are available at RM50 each at any Fitness First health club. If you need more information, head over to www.fitnessfirst.com.my.
Dear Readers… I Miss You Guys!Posted by dailymuscle - May 8, 2008 on 11:44 am | In DailyMuscle | No CommentsI’ve been so overwhelmed with work - even tonight, I expect to be up at least until 2 AM. Doing this many nights in a row has even taken a toll on my personal life. It’s taken a toll on my sleep. It’s taken a toll on my workout routine. I haven’t been able to make it to the gym for the past week. Oh hey - it’s part and parcel of life that moments like these happen - but I must say that it sucks. They say that life’s like a roller-coaster - but why am I in one that only goes faster and higher - never slowing down. Yet in the midst of all this madness, I managed to study, and sit for my American Council on Exercise Personal Trainer Exams a couple of months ago - and am proud to say that I am now a certified Personal Trainer. :) I miss sharing my passion. I miss venting out my frustrations. I miss coaching. I miss educating. I miss supporting. I miss teaching. I miss exercising. I miss helping. I miss blogging - and I miss you guys. Amidst my busyness - I have still read every single comment on my site, and every single email you guys have sent. Thank you everyone for understanding, and fanning the flames of my passion. I will be back really soon - bigger, more passionate - and better than ever. And a bit less emo than this too. Heh heh. God bless. Your friend and coach,
Malaysia - A Refreshing Change is just over the HorizonPosted by dailymuscle - March 8, 2008 on 11:14 am | In DailyMuscle | Comments OffThis post is more of a personal one. For one to see change, one needs to do something different. By doing the exact same thing you did every single day… it is just illogical to expect a different outcome. Right? In the same way, for example, if you want to gain weight, you need to eat more than you’ve currently been eating - that’s changing your eating habits. If you want to lose some bodyweight, then you need to eat less than you’ve been eating all this while, and make changes to your activity level - otherwise, how can you expect physical changes in your body? So, similarly - I’m glad that a bigger majority of the Malaysian public has decided to vote for a change this time around in the 2008 Malaysian General Elections. With this change, it is only a matter of time that we Malaysians WILL see a change in how our nation is run, and developed. I don’t know about you, but I’m fed up of the current situation that our country is in. The level of corruption, insincerity, and daylight robbery makes me want to throw up.
Something’s stirring in Malaysia people… and I’m excited for our future. God bless Malaysia. Your friend and coach,      
RM4,000 worth of Fitness First Passport Trial Memberships! The GREAT dailymuscle.com GIVEAWAY!Posted by dailymuscle - March 5, 2008 on 2:17 am | In DailyMuscle | Comments OffDear dailymuscle.com Readers, This giveaway is exactly what the name suggests - A GIVE-AWAY! Thanks to the awesome folks at Fitness First Malaysia, you have a chance to grab one of the 10 x 2-week Passport double passes (for 2 persons). With the pass, you will be able to visit all Fitness First Health Clubs in Malaysia within that two week period for an unlimited number of times, and each pass is valued at RM400, so that’s RM4,000 in total! So how do you win? To submit your entry and to stand a chance to win a double pass, simply leave a comment below (less than 100 words) telling me what your experience with a Healthy Lifestyle has been. Whether you saw results, achieved your goals, gotten rid of illness, improved your stamina, ran a marathon, improved your quality of life, experienced Personal Training - or even found a life partner - I want to hear your story! All I’m looking for is YOUR story on how a healthy lifestyle, or exercising has impacted your quality of life.
Also, a Healthy lifestyle is not limited to exercising in the gym, but also healthier eating, cooking, games/activities everyday, etc. I’m sure you get the picture. Or even if you’ve never exercised before, and have yet to experience the health benefits of exercise - then tell me how you THINK exercise can help you! You’ll stand a chance to win too! Exercise is fun. Your entry can range from a single sentence, to an entire paragraph - it doesn’t matter. So that’s all you’ve got to do to be in the running. There will be 10 winners - and I will be drawing lots to determine the winner. My reasoning for asking this of you I strongly suggest you to subscribe to my email update (submit your email address below) to keep up to date on the announcement of winners, and other cool giveaways coming real soon. Winners for this giveaway will be announced on dailymuscle.com on the 20th of March 2008. Don’t forget to include your valid email address when you submit your comment(entry) below, and don’t worry, as emails won’t be disclosed to the public in your comment, so you CAN submit ‘anonymous’ entries if it’s something personal. I’m really excited - and really looking forward to see your entries below. Good luck! *The prizes are valid only for Fitness First Health Clubs in Malaysia, so if you’re from another country, I apologize that the double pass won’t be of much use to you. However, even if you can’t use the prize, I urge you to contribute for the benefit of us all      
I just started Exercising… Why Am I Gaining Weight?Posted by dailymuscle - February 21, 2008 on 2:04 am | In DailyMuscle | Comments OffHi DM, I am kinda upset today. After 2 weeks of gym and controlling my food intake; I was at my friends place getting ready to go to the gym and she had this bathroom weighing scale. So she told me to just weigh myself, and to my surprise I weighed 63.8kg - thats an increase from 62.8kg the last I weighed when I just started at Fitness First. Imagine the horror… I was so upset that I ended up not going to the gym. I did not imagine any miracles happening, but I did not expect to put on weight as I have not missed a day of gym since the first day I have joined. I am not too sure what am I doing wrong or the weight increase is something normal. I have been going for nearly 1 1/2 hours of gym - involve loads of cardio… from treadmill to cycling..and loads of other stuffs.. I use to be unable to even jog for 5 minutes when I joined and now I am able to jog for at least 10 minutes non-stop… I have also changed my diet.. I take oats/cereal/nestum in the morning for breakfast (which I never use to take anything for breakfast before) .. lunch consists of mixed rice (I only eat 1 quarter of the portion of what I used to take previously) and dinner will be fruits + sandwich or steam veges.. I will be talking this over with my Personal Trainer tomorrow and see what I am doing wrong. But I would really like to get some feedback from you as frankly I feel really inspired from reading your blog everyday. I have been reading all your old posts (those that I have not read)… Thanks for taking the time to read this.. Really do appreciate it. Dear Uncertain, Let me explain what your body is currently going through: The weight gain you have experienced is absolutely normal. It is known as the ‘initial weight gain’ which happens to many people when they begin a comprehensive exercise program which includes cardiorespiratory training, resistance training(exercising with weights), and flexibility training. This scares many people - women especially. So why did you gain weight? When you start to exercise you tend to gain lean weight (fat-free weight). So, you may not lose weight on the scale for a few weeks, or even a few months. Like I said, this is normal, and you shouldn’t worry. Fat weight is being lost, and lean weight is being added at about the same rate. You’re losing fat and gaining muscle! How incredible is that! That’s why it is not a good practice to weigh yourself every week to measure progress. Standard height/weight charts also cannot tell us how much fat we carry. For example, the BMI (body mass index) classifies me as overweight - just a little short from being obese - but I am absolutely PRETTY sure that I am not overweight. Why does this happen? These standards/measurements are just averages that have been determined for average, healthy people. We are individuals, with different problems, and different conditions/circumstances, so our results can vary.
So we can conclude that for this initial period, you can ignore the weighing scale, but instead, look at yourself in the mirror and ask yourself :
How do your clothes fit? Are good changes going on with your body shape or physique? Are you generally feeling better? I’m pretty sure you’ll say YES. Also, it is generally a good practice to weigh yourself on the same scale you always do, and preferably even at the same time of the day as you did before. Water levels in your body can fluctuate throughout the day, depending on how well you’re hydrated and throughout the month as well depending on your hormonal fluctuations as a result of the menstrual cycle women go through. If at all this weight gain continues for many months, and becomes excessive - THEN I would then recommend that you keep a food journal, keeping track and writing down every single thing you eat for a few days, and then pass it to your personal trainer for a review to see if there’s a possibility you could be slacking in this area. One of the greatest benefits for having a Personal Trainer is the supplementary educational information they can provide about attaining optimal health. WELL DONE on adhering to your exercise program so far. You deserve a pat on the back, and I’m looking forward to hearing your success story/testimonial in the near future. Or maybe even see you on one of those Fitness First ‘Real People, Real Results’ posters on the notice boards someday? ;) Your friend and coach,      
GET FIT - Muscle Up Workshop at Fitness Innovations (FIT)Posted by dailymuscle - February 18, 2008 on 11:24 pm | In DailyMuscle | Comments OffIf you’ve been:
2. Training hard, but no results… 3. Unsure of your eating habits… 4. Having trouble gaining weight… 5. Curious about your fitness levels… 6. Wanting to get a personalised workout routine tailored for you… 7. Always wanting to get the help of a Personal Trainer, but could never afford the full package… … then the GET FIT - Muscle Up Workshop is for you.
Having personally spoken to Jerrican Tan, the workshop coordinator, I personally think that this is a fantastic way to learn how to fine-tune and ‘fix’ your bodybuilding routine for maximum progress, and there is no better person who could help you .
To add on, and so that you understand the value of this workshop, the typical cost of an ACE personal trainer here in Malaysia is nothing less than RM180 per session(hour). So, RM300 for 6 hours of his time is definitely worth the investment. You will learn everything you need to know to equip you to reach your goals, and you will also walk away with a workout routine personalised for you. Every participant also gets their FitnessAge measured - which shows you where you are in the following areas:
2. Cardio - Resting Pulse and Recovery Pulse 3. Flexibility 4. Strength Read my review on FitnessAge HERE. What makes this workshop different?
Feb 23rd & 24th (Sat - Sun) - 10am to 1pm Total duration: 6 hours (3 hours per session) Registration: RM300 Venue:
No.2-8, 2nd Floor, D19 Business Centre, Jalan PJU 8/3, Bandar Damansara Perdana, 47820 Petaling Jaya, Selangor, Malaysia Tel: +603-77260030, Fax: +603-77260032 http://www.fitthai.com Seats are REALLY LIMITED because the size of the group is limited to a maximum of 5 persons to ensure individual attention to each participant - so do call Fitness Innovations at the number above to confirm your seat. The next workshop after this is scheduled for March 22nd and 23rd, once again limited to a maximum of 5 participants. About ACE      
Choosing the Right Gym: 6 Steps to Guide Your SelectionPosted by dailymuscle - February 18, 2008 on 4:11 am | In DailyMuscle | Comments OffLose 10kgs in 10 weeks! Open from 6 - 12 midnight! As low as RM6 per day! Join for RM28 and February is FREE! Sounds familiar to you? There are just too many offers and promos out there when it comes to joining a gym, and I’ve heard enough. It’s upsetting when some of them are misleading and only make it tougher for you to decide… so here are some pointers to help you choose a perfect gym you can call home. :) Choosing the right gym has a huge impact on how well you adhere to your fitness program - for example, if it’s really out of the way but cheap, what are the odds you’ll be going regularly? A health club membership isn’t something you buy and don’t use - instead, the more you use it, the more you will get back, and the better value you get out of it. So before you decide to sign on that membership contract, it only makes sense that you also ’shop around’ first. Attractive prices and promotions can be tempting, but COST and the HOT female salesperson or front desk girl IS NOT everything when it comes to choosing the right gym for you. FIRST, narrow down your selection to a few potential health clubs that you like, and then take the following suggestions into consideration (in no particular order) to guide you in making the right choice:
For you to adhere to your fitness routine and not find it a hassle to workout - going to the gym needs to be convenient for you. You’re more likely to use a club if it’s close to your home or workplace. You won’t go if it’s far away, or if you have to constantly endure traffic jams just to get to workout. If you join a club that isn’t convenient for you, you’ll eventually find an excuse to stop going. When I first joined Fitness First back in 2003, it was less than a 5 minute drive from my workplace, and it still is - but the nearest one from my home was 20 km away. But now that there’s a new Fitness First in Bukit Tinggi, Klang - the gym is 5 minutes away from home too. I’ve now got the best of both worlds. Lucky me. #2 - TRY BEFORE YOU BUY Check the gym’s website for a day pass - almost always given out for free. Come at the same time you plan to come in the future, get changed, work out, maybe try a class, have a shower, relax, and then go home. Then, you decide. #3 - DO YOU LIKE IT? #4 - GROUP CLASSES #5 - COMPETENT STAFF & YOUR SAFETY According to the American Heart Association, almost one-third of sudden cardiac arrests outside homes and hospitals occur in fitness clubs or sports facilities. So, it is better if the gym you choose is fully prepared for such an incident at all times with staff that are trained to perform CPR, and also the gym needs to be equipped with AEDs (automated external defibrillators). Also.. are they friendly and helpful? Or do they only smile when you sign on the dotted line? #6 - WORKOUT HOURS #7 - PAYMENTS #8 - REPUTATION With a little research and patience, you really can find a gym you can call home - hopefully, for many years to come. Do not feel pressured to sign a contract right away, but take time to review it carefully and ask questions if something is unclear. You have the right to make the salesperson wait - even if it’s for another week. Once you sign up, give yourself a good pat on the back - cos you’ve made a worthwhile investment in your health.
     
I’m away for the week - and RM4,000 worth of Fitness First Passport Trial Memberships coming up soon!Posted by dailymuscle - January 31, 2008 on 12:11 am | In DailyMuscle | Comments OffDear readers, I’ll be away from today right up to Sunday, (Thurs 31st Jan 08 - 3rd Feb 08) for a business trip. So I won’t be able to answer any comments, or post any updates until then. My next writeup will be on Choosing the Right Health Club - where there will also be a give-away of RM4,000 worth of Fitness First Passport Trial Memberships, thanks to the good folks at Fitness First Malaysia. You can use them for yourself, or give them away to a loved one. If you’d like to be informed the moment it’s up, do sign up for my email updates in the form below. Have a great week guys! I’m gonna miss reading your comments and emails for the next few days.      
FitnessAge - Is Age Really Just a Number?Posted by dailymuscle - January 24, 2008 on 4:55 am | In DailyMuscle | Comments Off About 2 months ago, I had the chance to undergo a FitnessAge test. The results were nowhere close to my expectations – I had a fitness age that was far older than my chronological age. It was a slow, depressing drive back home that night. But more importantly… it was another turning point for me.
The tests will be administered by a fitness professional, who will then use the individual’s results with the FitnessAge service/software to derive their FitnessAge. Basically, you get all the detailed results of your tests presented in a manner that we can ALL easily understand and relate to – AGE. For example, an inactive 30 year old may have a FitnessAge of 50, which means that his/her fitness level is comparable to that of a 50 year old (And believe me… it sucks when that happens). Alternatively, a 50 year old may have a FitnessAge of 30 – which means they are in the same great physical condition as a 30 year old. Easy right? What Are The Tests? Just in case you’re wondering… the tests used in FitnessAge are not chosen randomly or for fun, but are in fact industry standard tests that are also used by the American College of Sports Medicine and the YMCA, the two leading authorities on exercise physiology. Do I really need to know my FitnessAge? A person who focuses solely on weight training, for example, may have an impressive strength result but a poor cardio-respiratory score. Based on these personalized scores, fitness professionals can use this information as a starting point and customize an exercise program for their clients that produce measurable results. With any exercise routine, it is a MUST to measure progress – it is very fulfilling and exciting when one begins to see before their very own eyes the positive changes their body has undergone AS A RESULT of their hard work – in black and white on a piece of paper! I believe that FitnessAge is a great an easy way to measure progress – imagine being 40 today, and 35 in 6 months time (your FitnessAge!). If that doesn’t motivate you to reach for more, I don’t know what will. FitnessAge allows us to evaluate progress from a more ‘informed’ starting point. Being aware of our FitnessAge can also motivate us to stop being lazy and become physically active rather than allow the gap between the chronological age and FitnessAge to increase. The results also highlight areas where one is doing well and areas that can be improved on. My Conclusion? Just to share with you guys - my FitnessAge results revealed that I had the physique of someone over 40 (a FitnessAge MUCH greater than my chronological age.) – when in fact… I am only 28 years of age. Yes – I do my fair share of resistance training and I eat reasonably well, but I admit that I do neglect my cardio (I always have), and hardly focus on any endurance – all this added up and was reflected on my FitnessAge. Bear in mind that this is no ‘numbers game’ – if you get a great FitnessAge – it will serve as a confirmation on how well you’ve taken care of your body, but if you score otherwise, then it will be a realistic (and perhaps even painful) reminder of how unfit you are. Trust me when I say that it’s a horrible feeling… I know! But today, I’m glad I did the tests, and I’m not embarrassed to share this with the whole world if that’s what it takes to make someone realize the importance of a complete fitness programme that addresses all key areas.
You too can get a FitnessAge test done for you here in Malaysia – it is currently provided as part of the 2-day “Get Fit-Muscle Up” workshop conducted at Fitness Innovations Malaysia (www.fitthai.com). The ‘not so good’ news? So.. to make it up to you The “Get Fit-Muscle Up” workshop is for health and fitness enthusiasts who are already exercising, and would like to identify and improve their existing workout routines to see better results. So basically, you’ll get 6 hours of a Personal Trainer’s time who will come up with an INDIVIDUAL workout routine for you with the right intensity, exercises, and your individual needs in mind. The FitnessAge test is part of the workshop - all this, for RM300. The workshop is limited to a minimum of 3 and a maximum of 5 persons to ensure personal attention – so call Fitness Innovations at 03-7726 0030 now, and ask for Jerrican. Then, write to me at author [at] dailymuscle.com to request for your complimentary Fitness First pass. I’ve also got more Fitness First freebies to give away (Yes, there’s more!!) – and I’ll be giving them away real soon! So sign up for my email update below if you’d like to be kept informed.      
Gym goers nab Peeping Tom manager in Petaling JayaPosted by dailymuscle - January 15, 2008 on 10:47 pm | In DailyMuscle | Comments Off I couldn’t help but IMMEDIATELY read this article in today’s newspaper, The Star. I was shocked
It’s sometimes quite annoying when newspapers don’t disclose the actual location, but I guess they do it for a reason. It would be a great embarrassment to the fitness centre if the entire nation finds out which one it is. I think that I too am at risk of making an enemy if I do disclose the gym here - but fortunately (or unfortunately), I do not know where this incident took place. But wouldn’t you like to know? One thing for sure is that it must be in one of the larger health clubs since it is in a shopping complex, and that rules out Fitness First too since the branch at Menara Axis isn’t in a shopping complex (phew!). I could make a guess that it could be the gym in Jaya33 because thats the only shopping complex I can think of in Petaling Jaya with a gym. You know… it’s hard enough to get someone to adopt a healthy lifestyle and be comfortable in a gym and adhere to their workout routines, therefore I hate it when something like this happens especially when it was DONE BY A STAFF of the health club. It’s just SAD. Anyway, I’m SURE that someone among all of you gym goers in the Klang Valley out there - one of you (yes, you!) knows where this happened. So, please… do share. Or even if you have had other similar incidents happen to you - I’d like to hear from you.
     
Set a SMART Goal for Yourself this 2008Posted by dailymuscle - January 11, 2008 on 12:15 pm | In DailyMuscle | Comments Off It is important that we set good goals for ourselves - goals that are SMART! S = Specific Be Specific: Make it Measurable: Can you Achieve it? Is it Relevant? It should be Time-bound: Examples of a poor goal:
A SMART goal:
Also, remember that these are YOUR personal goals, and not anyone else’s goals (not your wife’s, your personal trainer, or your mother’s goals) - it must be YOUR goals. Remember not to get over ambitious with your goals too. You can’t train for a marathon in 2 weeks. You get what I mean? Set smaller, more manageable goals, and when you reach that goal - set a new one! If you fail to achieve a goal - don’t worry, you’re human, just like me. You just need to try again. I also can’t stress this enough - but always remember that Fitness is a lifestyle. It is not a quick-fix to your health problems and a solution to getting into that tight pair of jeans (though that’s just one of it’s many cool benefits). Stick to your programs and goals, and soon enough, you WILL experience first-hand the amazing things your body is capable of … then you will truly learn to love and embrace this lifestyle. This is a journey… and like any other journey, you WILL face obstacles - but never let them come in the way of you reaching your goals. Eat clean, live well, exercise, and sleep well for a leaner, fitter and happier you every month, every year - this 2008. We can do this. Happy New Year everyone.      
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I take this opportunity to congratulate my personal friend, 
I also take this chance to say to a family friend, 
One reasonably accurate method to measure changes in body composition is to do a skin fold measurement test. A competent Personal Trainer can take a three-point skin fold measurement (chest, abdomen and thigh for men and triceps, supra-iliac and thigh for women) and determine your bodyfat percentage using the Jackson-Pollock methods which are generally considered to be the most reliable overall (but can be hard to obtain if one is very obese). Also, the accuracy of the skinfold method is affected by the skill of the person administering the test. Another alternative is to use the Tanita bodyfat composition scale (Fitness First would have this), which is good BUT few protocols have to be met to ensure reliability and accuracy. Speak to your trainer.
Jerrican is not only an American Council on Exercise® (ACE) Certified Personal Trainer, but he is also a Lifestyle & Weight Management Consultant (probably the only one in the country, also ACE certified). He is my friend, mentor, former competitive bodybuilder, and a trainer of trainers. More on him 
What is FitnessAge?
2008 - It’s the new year. For many, including myself, it is a time of renewed commitments and new year resolutions. How has 2007 been for you? Did you succeed in meeting your goals? Do you even remember what your resolution was? Many times, we fail in achieving our goals because our goals are not well thought out. A goal without a plan… is just a wish.