Gym中的事 (Part 1)

在gym久了，脑里就是很烦恼，看到又说不出。我不管了，都要说出来。如果互吵炸，就乐观点吧。

▪女生gym的方式和男生一样吗?

我不是女生，当然不完全知道。方式可以和男生一样，我是赞成的。但要明白的是，她的目标是什么? 瘦身-瘦腰/腿/臀/手臂，还是要变有力，结实或肌肉型? 要瘦手臂，也不是一直练三头肌哦。加油做多起坐，加埋上身动作一起来，多部位动作辛苦又累的，但很有效于瘦身减肥哦。有氧运动就另外说。

▪肚腩真烦人，每个人都想卸下这后备轮胎。

每天看到你做腹部，一年了，你就瘦了些。但我很想告诉你，不是腹部锻炼让你瘦肚腩的。对我而言，没有给肚腩的运动。它是吃来的，与生活饮食作息有关。有氧运动不能少。肌肉训练，尽量选择站立推举，有助于Core。不要整天花1-2小时在腹部运动罢了。

▪大家都聚在一起起哄轮流锻炼。

是在锻炼，还是测试? 像读书一样，学习了就练习，复习后就考试。为了测试而起哄，是纯助人加油打气哦? 间隔的休息太长，这就不是在锻炼了。记得中学时期的我，为了变强，就每天不断练习锻炼，没一刻是中场放松休息的。Gym也一样，要达到目标，就要锻炼好来，锻炼完后才好好休息。

▪Dumbbell Single Arm Row, 姿势要做好，你的背都歪转了。

好担心你可以用这么歪了的姿势，然后还上身那么高的拉举。不能平衡好身子，放下单手动作吧。用Barbell比较容易双手拉举，背部就较容易控制平坦不歪。再说，Free Weight有的难度可能就是姿势了。姿势不好，可以慢慢学会控制或者改用容易的方式，可以不用Prone Position。

▪Gym时听音乐，好吗?

音乐对Gym是一种Motivation。但带耳机要保护好自己，不要长期大声听，对耳不利。每个人口味节奏不同。现在跑步与举重的歌曲都很讲究。对我而言，粗口歌最难顶了。有时开gym的也要明白该播放什么歌，不要乱调乱播放的，还一直重复自己喜欢听的歌。

▪超级臭汗味呢，不要穿Cotton衣裤啦。

流行的Gym衣裤，好好看又有型，都是Cotton。但马来西亚很热，人人都流汗。在gym里，有些人就是怕冷的，也不爱运动不流汗的，所以gym自然被投诉而关上空调，大家都热成一块。少流汗的人没问题。给超会流汗的，不干净不洗的懒惰虫，还有衣服臭酸够力的，你在Gym走动，味道都跟着你哦。有型不代表实用。

▪Gym Yoga/Exercise Mat 酱黑嗒嗒，真的躺下哦?

如果知道清洁功夫了得，我也不会挑。但就是知道他们理你什么清洁，不是他们用的，还少一份工作哦。黑嗒嗒，潮湿的，还有异味的Mat。算了，我就是喷了清洁剂，抹了才躺Bench的，不用Mat了。要不然，带自己的Mat吧，一定卫生。

▪面部表情需要很多吗?

举重不简单，你我都知。但为了长期训练导致脸部满满皱纹，后悔莫及哦。很多人就是低头洗发紧眯眼或是张嘴大笑，长期下来导致面部皱纹了。也许你不在意太多，不过在Gym时，不要做太多肉酸脸孔给人看，还大呼小叫的。

▪懒得理你Gym是按手机，自拍，还是聊天分享的，不现在用，请走边去。

如果不讲究认真与纪律，我可以建议你去医院抽脂，减肥瘦身中心拿个配套，吃个菜粉配套/燃脂丸，口服/打打荷尔蒙针，还是出外找个好地方喝茶聊天去。不要把手机放在地上，没空帮你看顾，还想故意帮你踩爆。认真锻炼吧，人多场地拥挤，你还会选时间游山玩水哦。

▪教你不是我的工作，我也是会员，不是员工。

以前我的Ex经理告诉我，做生意是不能做慈善的。你花了钱去读书，没有免费教学的。对不住了，我很想帮你，但我的时间是给我自己锻炼的。所以，我就是没做你生意，不出声的自己一个人认真锻炼。大家都在学习，努力Gym吧。

▪真的需要花钱进会员来跳绳子?

每天都看你花式跳绳一小时久。每一次跳完就回家了。不可以不花钱在家里跳吗? 我也不在意看你学，学个一两招来艺术表演给别人看。对我而言，来gym就是要用自己家里摆不上的健身器材，花了会员费才值得呀。其他的，也是在说你们，还交际卖身卖保险不运动就回家哦。

Support the Right

I found that now days lot people do the mistake, it is selfish action. They never know that it will be the butterfly effect behind!! Before late, for myself, I need start on myself first. Clean for everything, including my mind. Then next, influence people, stop to do that!!

Personal trainer is a professional

I need to give a talk to those free lance trainer, ex-trainer, & club trainer. Because we need to stop the mistake and make a clean for our fitness industry. Don't be selfish, and pollute these industry.

To those free lance trainer, you suppose not to get your client from any commercial gym.

Honestly to tell that, even thought you are certified trainer, you can't selling your service in commercial gym, that is illegal. The target market for commercial gym only legally for club trainer.

Commercial gym spend lot money for advertisement to attract society people to join gym for achieving their health and fitness goal. And you now just coming to join as member, using the facilities, social as well, but next you keep stealing the member from behind for earning money and pocket money!! If you do charity, we don't mind so much, I'm don't mind too!! Hmm... may be you can promote yourself in Youtube, Facebook, etc, to promote your service!!

Please don't pollute the whole fitness industry in Malaysia. You know that most of the trainer in Malaysia's fitness center, they get sale commission and conducted session commission as their salary. And you do in free lance, you earn 100% from the personal training cost that your client purchase. Some more, you react knowing or don't know anything (we not sure), you offer the low price of personal training cost to your client. Did you respect the market price of personal training? Or you are selfish or kind? Did you respect personal trainer in Malaysia as the professional? You should survey more, know how other country's policy. You so relax, because Malaysia not so strict in fitness industry professionalism.

In big city Kuala Lumpur, the rule and policy is to protect the legal professional trainer. So, to consider a clean society, please stop your selfish!! Show your humanity, passion, propriety, etc

In addition, you may open your own gym/ studio, to get your client, to train your client. Do a legal business. That is a suggest for you. Because you should know that you can't train people in commercial gym, you have no permission for that.

(for this moment, that is what I want to say... furthermore, I will add on!!)

For those ex-trainer that previously work as trainer and now no more already or those shift to other gym/ fitness center, currently still trainer, but ex-trainer for previous gym/ fitness center.

I want to ask why you like to critic the club trainer?

Since you know that, critic other trainer is wrong/ mistake in fitness industry. If other trainer critic you, how you feel? If criticism keep continue, what happen to fitness industry?

Is it because that trainer not so pro yet?

Do not forget, everyone keep learning, no one is perfect, we all sharing and learn, keep improving!! If I not wrong, you still remember when you start step into fitness industry, where are you stand?? Please ask Lance Armstrong, is he pro enough?

Do you want to compare the trainer with you?

Previously you work for that particular gym/ fitness center. Now you come back, you critic them (trainer) for revenge? Is it no other way to advice them nicely? Is it need to make noise to the club member about that particular trainer? You are agree to what exactly you react to humanity? They just new, young, and fresh, how about you, you no longer active in fitness industry, is it no people can compare to you?

Fitness industry keep updating their fitness information, latest research and studies keep changing the fitness concept for health and fitness. Personal trainer keep improving the knowledge and upgrade their skill, make a world a fitter place!! (Fitness First slogan)

(for this moment, that is what I want to say... furthermore, I will add on!!)

How about club trainer, I know that your guys are competitor.

Why need to hurt each other, competition in the right way k!!

If you want to keep your client trust, show your ability in training, service, care, etc.

Just do it,

No criticism!! No Comparison!! If member/ client compare trainers, do not add on comment, be positive is right.

Provide world class fitness service!!

Ask FM for self-development in knowledge and skill.

Sharing among trainer in necessary, more to program design, effective training, etc is unnecessary. Don't angry to, if someone you ask not answer you!! Depend that trainer, show your respect!!

Respect trainer, helping each other, be honest!!

(for this moment, that is what I want to say... furthermore, I will add on!!)

Supplement & Nature Food

(All information from my study review and understanding, welcome you to comment and ask further question, it is good that to criticize my review, so that we know more better)

Am I need the supplement?

How to consider that I need the supplement to my body build up?

What kind of supplement that I need to take?

Supplement is the additional food that supply our body the nutrient. It is a processing product to mix all the ingredient to particular sufficient mechanism of our body need. Those nutrient actually can get from nature food. But, here have few questions;

Shall you know which of food can get those nutrients that you want to?

How much you need to take?

Easy for you to get the nature food from your closer market?

So, think this way, that's why the supplement will cost you quite amount of money. It is because that is instant for you.

Lot people worry that supplement have the side effect to our body. It is correct?

Now we only know that you will have side effect when you taking the drug, it is definitely!

For supplement, if you overdose, then it will become problem. Overdose make your physical change is not so serious, but if hurt your inner organ, you will suffering from health problem next or future!

Normally supplement have a guide on the label there, or else you may get the guide from nutritionist or doctor.

In addition, your personal trainer will just prescribe the nutrient to your body, no furthermore.

So, when you want to build up, tone up, muscle gain, maintaining, reduce weight/ fat, what supplement that you suppose to take?

When you step into supplement store, what you suppose to ask?

In the market, we have several brand, choose the trusted brand!

The function/option of supplement quite a lot, depend that brand too.

So, for common one, you may ask for weight gainer, whey protein, fat burner, etc.

Or else you may ask for energy booster, performance, strength, endurance, fast in recovery, etc.

How long I need to depend on supplement?

How about the nature food?

Will you able to invest your money all the time for supplement?

Decide yourself, for your money, sure supplement will cost you a lot.

For my opinion, if you can get your body and maintain it using nature food, why not?!!

Anyway, based on what I saw, it is consider your genetic, body mechanism, how fast you want to achieve, passion on workout, etc.

There is a way, when you get your body and that time you still using supplement to maintain your body, you may try to replace bit by bit with nature food.

So, make sure that you able to know:-

What kind of nature food I need to take for my body/ muscle?

How to control and maintain my body, based on my expectation to my body, performance, functional, etc? time to time? (let's say you want to go for competition for particular sport, it need performance, but when during summer, you want to have nice body shape)

Hmm... I guess that is what I want to share for today! ^^

Workout Plan I: Strength Training I

Sometime have no idea to plan for your workout routine and muscle focusing??

Ask yourself how many day per week that you come to gym or spend time to do workout?!!

1st thing is that where are you want to do workout?

Lot of people have misunderstanding that workout must do at gym or fitness center!! It is negative >.<

If you have no time and money to come to fitness center!! your choice is... private gym?? Home?? Garden?? So, that means that everywhere can do workout... ^^ no reason and excuse k XD

If you can buy a pair of adjustable dumbbell will be better too ^^ 2 DBs, lot of workout can perform at home and everywhere!! Bring along to the place for workout!!

Now my topic is regarding workout in gym or fitness center ^^

How you plan for dairy workout and muscle focusing??

So, If you come 6 days per week, this is suitable for you

Chest + Abs -> Back + Triceps -> Abs + Leg -> Shoulder + Arms -> Chest + Biceps -> Back + Leg -> Rest

9-12 exercise, 3-5sets, 8-15reps, rest 30-60secs between set/exercise

Cardio exercise at morning, 1 hour is just nice ^^

That is only the idea for you, how you feel?? Can you make it?? Or disagree??

Another option for you is that if you can workout for 2-4 hours (not suggested), separate workout session, or more to compound workout (suggested)!!

How about 5 days per week??

Chest + Abs -> Back + Arms -> Shoulder + Leg -> Rest -> Chest + Abs -> Back + Leg -> Rest

Sometime you can just choose and focusing one part of muscle per day, but add abs and exercise in dairy routine!! It will just nice ^^ Abs and leg make it alternate day XD

How about 4 days per week??

It is suggested more to compound exercise because save time, train more muscle group, involve more joint movement and body muscle balance!! But, it will only use up lot of your energy, it mean that you need to have good energy level for that ^^

Chest + Triceps + Abs -> Back + Biceps + Leg -> Rest -> Chest + Shoulder + Abs -> Back + Arms -> Rest -> Rest

So, how about those people only can come for 3 days per week??

What you can do should more to total body workout!!

Muscle recovery 48 hours!!

However, what I can say is that the result will be less than those workout 4-6 days per week!!

Let's re-schedule your timetable, invest time to your body, fitness and health!!

Those people workout 1-2 days per week, those just focus to strength not other fitness component, focus to stamina but not for other, etc >.<

What I can advice is that, come on!! experience more in fitness, invest for your health and fitness goal ^^

Kian's Training Drill

I know that lot people nowadays use TRX and ViPR into their fitness exercise.

However, I can't use it, because that is for those certified trainer using it.

Anyway, my next action is learn something from those fitness equipment's exercise, then convert and modified them to become my training method/ technique.

Moreover, I need to make sure my training method/ technique is safe and nice to see and acceptable.

For example,

TRX Deep Row = Deep Row with Cable Cross Machine

TRX Atomic Push Up = Jacknife + Push Up on Swissball

Next, I need learn more, see and read more about workout.

Remember their name and practice it before apply to my client.

Especially for personalize program such as women and obese.

I always like to use free weight, swissball, cable, step board and bosu ball into my training program.

For the muscle part, I'm good in core and abs.

Is it the time to do some changes?

Or else I need to change my training method, for example supersets, circuit training, etc.

Change location will be the good idea.

My client still all younger and male only, actually I know also the training for women, old adult and special population, but failed to get those client.

In order to let my client to see the result, I will always passion and focus to the training, let they feel, understand and clear what are they doing during training. Importantly is that they feel enjoyable and that is the quality training.

Ling Neng Ho (016-628 2173)

Personal Trainer

Fitness First Menara Axis

长高点

长得高，好处多，
但长得矮，并不是一无是处。

上了课，就了解的来分享。
什么时候是成长巅峰期，中断期，衰退期？
和骨头有什么关系？该吃什么，喝什么，有无作用？

年少时，是成长巅峰时刻，
能摄入多少钙质就多少，过多该得避免。
将骨质量飙到最高点，人就会这时候长高的呗。
一天三杯牛奶，如果你不易泻肚子，那就好了。

到了二十出头，是骨质量最高点，增长的变化暖慢或停止。
骨头是有动力的器官，不断有变化。
变化在于生长与流失。
年少时，生长率偏高于流失率。
到了二至四十，生长与流失率就会相等值，
骨质量是为最高等值，生长与流失比率尚未影响骨质量。

再提一次，长高机会只有在少年时期，
之后再灌入再多的钙质，是没有用的，
它不会再激发生长率，
但会使你的头变大，那是医生/老师说的，应该不是玩笑喔。
(要灌入的钙质量，听医生指示就为正确。)

大概四十岁，生长与流失率开始逆变了。
我不说你也该知道了吧。
骨质量开始下滑五至十五度。
下来的岁数下滑二十五至三十五度。
骨质量低了，人老之外，
人矮了，骨头脆弱了，病症缠身。

后悔的是，
为什么不把骨质量等值飙到最高，
这样，就算下滑也不苦了后半生。
那你说呢？

附加: 天天跑步有氧运动对骨质量好不好呢？
不可行，
运动导致抑制骨头生长，
长期就不好了，流失不断。
所以，隔天作息复原很重要。

当骨质量低了，骨头就很脆弱，染上骨骼疏松症的风险就高了。
我们问: 为了避免骨骼疏松症，灌取钙质产品有无用处？
为不影响产品市场，除了有人体研究发现，不然医生就不公开说话，
目前只有一些手术能挽救的救，能暖慢则慢...

对女性有个警告。
通常五十至六十，女性开始停经了。
雌性激素在更年期减少了，
因为它能控制骨头流失量，
如此一来，骨质量就会忽然落滑大概四十五度，
导致骨骼疏松症的风险偏高。
脊椎，腕关节，臀部都是骨骼疏松重部位。

在运动界里，为了控制体重，饮食的年少女生，
导致经期不正常，停经现象发生。
是故意不故意就不谈了。
总之，这也是一个骨骼疏松的缘故。

从基因，母亲怀胎，出生，年幼，年少， 少年期，成年期，更年期，年老时，
你知道多少？
饮食，运动，学习...
怎样才是最经济化？最生效的？最明确可行？
这都是知识，
不是死的，是有动力的，不断更新与发现，我们也得知道。