International Personal Trainer / Fitness Model

Last month I was training in the Gym@Bedok Singapore, listening to my ipod and focusing on my workout when I walked over to use the squat rack there was a young guy doing heavy squats with perfect form, then I noticed his legs and as a Personal Trainer it always refreshing to see guys training the lower body as seriously as the their upper!

I even bothered to take off my headphones to make a comment  that his physique was in near to perfect symmetry, He introduces himself as a student who aspired to be a Personal trainer himself after completing his 2 year National Service.

Now Dominic asked me to mentor him in the business of PT as I managed to make a living doing what I love across the world.

As his recent transformation was amazing but also informative and realistic, I asked him to do a introduction post here so you can the results for yourself.

 Before Shoot: 1st June 2011-

 Body weight: 96kg

      After  Shoot: 30th June 2011-

   Final Weight: 78kg!

Hi! That’s me! but they are two different person.

Why!? Because one is your average Joe  but the other strikes for a desire to look good!

I went out with my friends to the beach at Sentosa. When it was time to take off my t shirt, guess what! They say I have grown out of shape and I was disappointed in myself. That’s is when I decided to stop and evaluate my training program. I didn’t even had a diet plan which explains my sloppy look. It is all about to change.

My Objective: To get in shape!

Current Body weight: 96kg

Ideal Body Weight: 80kg

How: Have a Diet Plan and Well planned training regime

I came up firstly with a diet plan. . . . . .

30 day Diet Plan

6 meals a day

45g protein per meal (CONSTANT)

Water intake: 8 Liters a day!

1st and 2nd week

 day 1 and 2 (150g carb)

day 3,4,5,6 and 7 (75g carb)

3rd week

day 1 and 2 (100g carb)

day 3,4,5,6 and 7 (50g carb)

last 3 days

28th day (200g carb)

29th day (200g carb)

30th day (50g carb)

Food guideline:

Food must be cooked either boiled or steamed or pan searing.

1 egg white- 3.5g protein

1 medium chicken breast (5 oz)- 27g protein

1 can of tuna (6 oz)- 42g protein

1 white fish (4 oz)- 24g protein

1/2 cup uncooked oatmeal- 30g carb

1 medium potato (8oz)- 40g carb

1/2 uncooked rice- 22g carb

1 cup broccoli- 6g carb

Note: For the 75g and 50g carb days, take 5 to 6 almonds between 2 to 3 intervals of mealtimes.

My training program:

It is a Secret! Basically i do a 30 min cardio (running, cycling or stair-climbing) every 5 weekdays after my gym workout.

Mon- chest and triceps

Tue- back and bicep

Wed- Rest

Thurs- shoulders and traps

Fri- Quads and calf

Sat- Rest

Sun- hamstring, abs and oblique

2 types of workout- compound and isolation

Compound exercises- 12, 10, 10, 8 reps

Isolation exercises- 20,15, 15, failure (do till you drop!) reps

The achievement says it all!

Mayling,
How are you and I hope all is well.  Just want to keep you up to date on all the latest ONE FC news!

(Please help spread the word and post it on your FB, tweet etc immediately.)

ONE FC is pleased to announce its next 3 events!

February 11: Jakarta, Indonesia at Kelapa Gading Sports Mall
March 31: Singapore at the Singapore Indoor stadium
April 27: Kuala Lumpur, Malaysia at the Stadium Negara

Victor
CEO ONE FC

BOOM, DONE!!!!!!!!! BRING IT ON X

This is great Pre-Workout meal,

I used to read the old Flex Magazines in the old spit and sawdust gyms in Spain (20…ahem years ago sssshh!)     The legendary  Arnold Schwarzenegger would fuel up on sweet potato and Tuna,

Here is my take on My high Protein, Low GI Carb, non fat meal and the best bit ? It only takes 3mins to make, simple enough for the dudes to try out their chef skills lol!

-1 Sweet Potato, scrubbed and cubed (Keep the peel-Fiber) Nuke in micro 2mins

- Scoop Non Fat Natural Yogurt

- Canned Tuna in water-drained

- Chilli Flakes, Seasoning

Mash n Mix!

Additional

- Sunflower seeds (great crunchiness in the mash

-Fresh Tomatoes

-Drizzle of Virgin Coconut oil

It reminds me of a childhood dish Corned Beef Hash-Hey I am Scouser lol! but only healthier, a lot healthier.

If it’s good enough for Arnie it’s good enough for me.

 Hope you enjoy, x

I’m into my 3rd week of  training for the SFBF Figure Competition in December 2011 Singapore, I dropped  Sugars, Wheat and even Dairy from my diet in my aim of getting tight and toned in the short space of 10 weeks (the other competitors started 12 weeks out at least)

I stopped buying skimmed milk a couple of years ago when realizing skimmed milk was Low in Fat, but high in Lactose Sugars/Carbs which hindered my goals of getting lean and defined for upcoming photo opportunities .

I then switched to Soy, but again was confused  with the Estrogen issues it was not the best option in leaning out or hormonally.

Then I found  Almond Milk (Unsweetened) is Dairy Free, Lactose free, Cholesterol Free, Trans Fat Free.  It has a delicious taste and plenty of healthy Fats and Protein, but watch out for  added sweeteners in flavored almond milks.

Benefits of Exercise for Mesothelioma Patients

By Guest Blogger Jackie Clark

Mesothelioma is a rare cancer that affects the body’s mesothelium. The mesothelium is the thin, protective layer that protects the lungs, heart, and other internal organs. Mesothelioma is most commonly caused by exposure to asbestos fibers.

Mesothelioma patients can improve their prognosis by incorporating some form of exercise into their daily activities. Some patients may find this problematic because the effects of mesothelioma can greatly decrease the amount of daily activity possible for them. However, it is possible to have mesothelioma and still exercise, and the benefits are enormous!

Studies have been done that clearly show exercise is effective in decreasing the mortality rate for various cancers. Additionally, keeping your body active prevents many problems like stiff joints, weak muscles, breathing problems, skin sores, and constipation. Exercise has also been shown to increase the effectiveness of your cancer treatments, as well as boosting your immune system, which can improve your survival time!

Regularly incorporating some form of exercise can do wonders for a patient’s mesothelioma prognosis. The activity will help increase their energy, strength, and mood. Exercise also lessens the chances of developing problems with anxiety and depression, as well as reducing fatigue.

It is important to incorporate exercise into a patient’s routine in a way that is appropriate for their level of health. Oncologists agree that all patients can benefit from some form of exercise. Patients in earlier stages of mesothelioma can benefit from light exercise such as bike riding, swimming, or walking. Yoga and Pilates can be helpful for patients in any stage. For some patients, even those who are bedridden, even getting out of bed to take a walk down the hall will be beneficial. The most important thing is that patients listen to their bodies and don’t push themselves too hard. Patients should not get so winded that it becomes difficult for them to recover their breathing adequately.

As with all exercise programs it is important that patients first consult with their oncologists before beginning an exercise regimen. They will be able to work with them and advise them on which activities are most suitable for them. Working with a physical therapist can also be beneficial. While exercising it is important to have a spotter, or partner, with you at all times in case you become weak unexpectedly.

10 mins-Combat/Pad Warm Up

• 3-5 Circuits, 30sec sets with Gymboss Interval timer.

DB Bent-Over Row-Standing, Double DB (Back)
DB Pullovers-Flat Bench, Ball (Pecs)
DB Shoulder Press-Standing (Deltoids)
DB Standing Bicep Curl-Double DB (Bicep)
DB Lying Triceps Extension-Flat Bench, double DB (Triceps)
DB Lateral Raise-Standing Double (Deltoids)
DB Alternating Hammer Bicep Curls-Standing, Single (Bicep)
DB Tricep Kickbacks-Single, Bent over (Triceps)

ABS-20 Bench V-sits

20 mins Cardio,  Heart Rate 70-85%

• Do Cardio after Weights, as the Glycogen in muscles are empty, now energy will come from fat stores to burn-optimally!

• Stretch to cool down, 5mins minimizing risk of DOMS

I did this workout yesterday, I only had 45 mins free before my next client arrived.

(Heavier thou with sets of 12 reps thou as training for gains)

 Pairs of 6 & 8kg Dumbbells, no rest-trying to keep my heart rate up, Finishing with 15 mins of Intervals runs and burnt 316 kcals.

(I wanted to carry on as so pumped but my client arrived and was ready to Go!)

  Which is not bad for a upper body isolation workout.