Monday, June 27, 2011

Target Heart Rate

What a wonderful day today right? I believe most of you already enjoying this new lifestyle. Feeling so fresh every time you wake up in the morning, not feeling sloppy and full of energy and its the fourth week of a healthier you. I hope many of you have already start working out in a gym or at home and for those who doesn't have time to invest for a gym membership please do apply the healthy daily routine that I suggest previous week.

This week I wish to talk about what you can do at home or at the park. If you are able to go out for a walk or cycling why not add some kind of training that may provide an extra benefit to your training. Our body uses glycogen from carbohydrate before it uses fats. So the best way to tap in and use those fats as energy is by increasing your heart. Before doing so you need to know what is your maximum heart rate.

With this approach it is easier and safer for you to workout and lose those unwanted fats. The optimum heart rate zone for burning fat is 60% - 70% of your maximum heart rate. Exercising in the fat burning heart rate zone will promote the burning of fat because the body draws on fat stores and combines them with oxygen to produce fuel for your muscles. If your heart rate falls below the optimum heart rate, the body is not working hard enough to be of any benefit. If your exercise is too intense, the body draws on glycogen (carbohydrates) instead of fat, because glycogen is stored in the muscles and is easier to access and burn. Therefore, you lose the benefit of burning fat.

If you're willing to invest to make things easier just purchase the most basic polar heart rate that record and show your heart rate. They come with a strap that you need to strap on your body, very easy to use and the watch is user friendly. I myself owned one.
Now you've already know what would your heart rate be in utilizing fats as energy apply them in your training. Mix up you daily walk or jog with some short run to increase your heart rate. This is also known as Interval Training. With this approach you don't need to spend to long on those activities, highly benefits in utilizing fat fast and save time.

By now you should have a clear picture on types of food to choose and portion size. This way of eating habit will increase your metabolic rate, increases energy levels, and avoid binge eating among other things.

  • Once you have found your maximum and target heart rate apply them in your training
  • Adding some sprint in your training will add some challenge and very beneficial in losing fat fast..
  • Always keep a positive mind set no matter what are the challenges
  • Keep it fun to keep you interested and motivated
  • Most important - Have a active lifestyle

By understanding and also applying the target heart into you training it will help you losing weight and body fat faster without stressing your body. Burning fat zone occur at 60% - 70% of your maximum heart rate. The best cardio training that help you burn fat are the training that you can perform it consistently. Mix up your cardio training with some short sprint so you may elevate the heart rate faster.

What's on next week

Sources & Images are courtesy of :

Monday, June 20, 2011

Benefits of Exercise

Good day to everyone and we're in the fourth week of a Healthy Lifestyle. I'm so excited because we have reach this far and I hope all my readers out there will continue your journey as I will help you reach your goal.

"If you have achieve your goal, means I have achieve mine".

Today I'm going to share some tips regarding on exercise. Any kind of exercise may feel hard in the beginning but with some practice and consistency, your body gets stronger and you may even start to enjoy. Choose something that fits your personality
and lifestyle. Everyone has a different level of fitness, and exercising at a pace that is right for you is important. Any kind of exercise that you're performing shouldn't cause you pain, it can be fun and doesn't have to be organised or even cost money.

Why you need to participate in exercise

Exercising and being active helps you to stay fit and healthy. Activity also helps you avoid depression, stress and boredom. You'll be more alert mentally. Exercise provides you with a set of concrete attainable goals mirroring the striving, pain and gain of everyday life. Then there’s the well-known endorphin factor. It’s hard to over-estimate the positive fallout of a good exercise program. Exercise fights against anxiety and depression. It improves sleep, burns calories, raises “good” HDL cholesterol, decreases the effects of aging and chronic disease such as atherosclerosis and diabetes.

Why you need to exercise?
  • Getting fit
  • Cardiovascular
  • Strength training
  • Flexibility
  • Losing weight
  • Recovering from Injury
We know being active promotes a healthier life. By performing a regular exercise with a moderate amount of activity performed three to five days per week can improve your heart health, improve your heart disease risk factors, improve your strength and feeling of well-being. What it all comes down to is that exercise is very good for you, and a little daily exercise is better than none at all. It really is important enough for you to make time for it.


There are four main types of exercise.
  1. Resistance exercise - Resistance exercises uses weights, springs or bands. They increase muscle power and ability to help large muscles burn fat and larger muscles are enablers for aerobic exercise.
  2. Aerobic exercise - requires the consumption more oxygen than at rest. It involves repeated movements of the large muscles of your body. Examples include brisk walking, jogging, swimming, cycling.
  3. Stretches - The risk of injury seems to be about equal for those who stretch and those who do not stretch before exercise. Stretching seems to offer more long term benefit such as maintaining functional flexibility and correcting particular muscular imbalance.
  4. Agility and speed - This kind of exercise used at competitive level but performing it in a training regime can be very beneficial for daily lifestyle.

Getting Started

To be safe and give you the most benefit, your program should be:
  • Aerobic: this type of activity increases the rate and depth of your breathing, raises your heart rate and uses the large muscle groups. Examples include walking, cycling or swimming.
  • Regular: moderate intensity activity performed on most days of the week (starting with small amounts of activity and building up to 30 to 40 minutes of continuous activity, or if you prefer, 10 minutes increments throughout the day to equal 30 to 40 minutes
  • Safe: adults with health problems (such as heart disease, diabetes or obesity) or those at high risk, men over age 40 and women over age 50 should talk with their doctor before starting an exercise program.
An exercise session should start with a gradual warm-up period. It should take about 5 to 10 minutes before your exercise program. You should slowly stretch your muscles and then gradually increase the level of activity. If walking/ jogging is your activity begin with slow tempo and then pick up the pace. After you have finished exercising take about 5 to 10minutes to cool down. Again, stretch and cool down your muscles and let your heart rate slow down gradually. You can use the same stretches as in the warm-up period.

Benefits of Warm-up
  • Elevation of body temperature
  • Reduce muscular injuries
  • Supply blood flow to the heart
Benefits of Cooling down
  • aid in the dissipation of waste products - including lactic acid
  • reduce the potential for Delayed Onset of Muscle Soreness (DOMS)
  • reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities
  • reduce the level of adrenaline in the blood, allows the heart rate to return to it's resting rate
Exercise Program

Action Plan

Choose your favorite activity
Record your activity in the exercise program
Start your activity today

What on next week

Target Heart Rate

Sources & Images are courtesy of :


Saturday, June 18, 2011


After a week - off from training, I have gain approximately 6kg. As I step back into the gym for some weight training, I felt so weak and tired. Nevertheless I still have to train as I'm preparing my self for something big in October. I have another month to train here in Melbourne before heading back to Malaysia to visit my family in July. A while back I was consuming large amount of food every 5days contain a large amount of carbs before reducing them slowly or cycling them.

15 weeks out - Nutrition

Meal 1 - 100 to 200grm of Oats with 2 whole egg
Meal 2 - 100g of Kangaroo/ Turkey
Meal 3 - 100g of Kangaroo/ Turkey and 100g of mix nuts

Pre.Work - Shakes/Nitrix Oxide with Waxy maize starch
Post.Work- Shake with Waxy maize starch

Meal 4 - 150g of Kangaroo/ Turkey/ Beef and 100g of mix nuts
Meal 5&6 - 100g of Kangaroo/ Turkey
Meal 7 - 200g of Kangaroo/ Turkey

My training program will start to change every 4 week when I'm 15weeks out from a show. As for now my training program consist of high volume also I'm experimenting a few training program and techniques to see if it suitable for me.

Friday, June 17, 2011

Justin Firgaira

Q. Tell our readers how you got started in bodybuilding?

I originally started training in the gym to improve my overall strength, and paddling endurance for my surfing. Over time I noticed that I was able, and lucky enough to build muscle quite easily. After a few years training there were a few guys in the gym that gave me a little nudge and persuaded me to get on stage.

Q. Does your training change depending on if you are getting ready for a contest or if it is the off-season? Describe to them.

No my weight training stays the same in and out of contest prep. I figure why change anything. Off season I’m trying to put on muscle and leading into a show I’m still trying to put on muscle or at least keep everything I’ve got. So why change? The only difference is that I do cardio during my comp prep.

Q Do you sit down and put together a plan for your next competition or are you methodical when it comes to tracking your progress?

Come 12-14 weeks out of a show I’ll register for the show and book flights and accommodation needed. Once this is done I feel committed and locked in and go through the contest prep. I’ve been competing for 8 years now and have an intuitive approach to my prep.

Q. You have a Personal Training business. In your view, what credentials does a successful trainer need? How does one maintain a steady client base?

Firstly a successful trainer needs to have a sporting or fitness back ground. Someone who already trains and lives the lifestyle. Then appropriate qualifications are needed for insurance and registration purposes- Certificate IV fitness/ P.T. I strongly believe that most of the P.T training fitness academies, do not teach you enough to be a successful trainer. A University degree in Human movement or sports science is highly recommended, especially if you don’t have a sporting fitness background.

Once you have a full steady client base I find you get busier and it’s easy to maintain because your current client base recommend and refer, friend’s family etc. If you are busy training clients as well, you are also seen on the gym floor a lot and are recognised as a successful trainer. So naturally people will want to train with you.

To build up the client base is hard
  • Spend as much time on the gym floor as possible so you are recognised
  • Don’t be afraid to offer introductory or complimentary P.T sessions to get people started.

  • Group sessions are great as you get more exposure and can tap into more friend and family referrals.
  • Look the part. Stay fit and healthy
  • Win something so your clients have bragging rights. I train with Mr Melbourne or my trainer is an ex Carlton player, boxing champ, Ironman triathlete etc.

Q. Besides working as a personal trainer, what do you do in your spare time?

I enjoy going fishing, surfing and do as much snowboarding as I can in our short winter months here in Australia. I enjoy spending quality time with my wife Lauran and son Ollie. I like to catch up with friends and family around a good meal and I don’t mind a bit of X-box 360.

Q. How long have you been married and does bodybuilding affect your Marriage, in what way?

I’ve been married for 17 months, but Lauran and I have been together for over 8 years so she well and truly knew what she was getting into haha! No it doesn’t affect our marriage or relationship. It’s just something I do and the majority of the time it doesn’t get in the way of our day to day lives.

Q. How do you feel about the future of natural bodybuilding? What are your thoughts on the current state of bodybuilding as a whole, and its future?

Natural bodybuilding has definitely grown in the years I have been competing. Natural bodybuilding is on the way up in Australia. Bodybuilding as a whole unfortunately is on a steady decline. It just isn’t really accepted by the general community and will always carry a negative stigma with its association with anabolic androgenic steroids.

Q. Can you tell us a little bit about the contest that gave you the pro-card?

I was awarded a PNBA Pro card when I won the overall INBA Natural Olympia over in Reno Nevada U.S.A. This show is known as the pinnacle of Natural Bodybuilding. The show ran smoothly and the accommodation and contest venue were in the same hotel/casino entertainment complex, which was world class. It made things so much easier. The show was run over three days and had other fitness components/show attached to it. There were strong man comps; arm wrestling comps, mini fitness expo etc. The quality and line ups were great. Especially the Masters competitors.

Q. What is your ultimate goal in the sport of bodybuilding?

My goal has always been to just improve from year to year.

Q. If you had to give just one of your secrets to bodybuilding success, what is your best piece of advice/information for everyone?

Be consistent and patient with everything you do. Train, eat, sleep consistently and be patient because it won’t happen overnight. That’s two secrets for you J

Q. Is there anyone, or anything, you would like to credit with helping you succeed in your bodybuilding career?

My wife Lauran for supporting me in everything I do

My sponsors - Activewear online who stock and supply me with Gasp and Better Bodies lifestyle clothing range. All there gear is so comfortable, hardwearing and look awesome.

Neogenix performance nutrition and PSI distribution who supply and provide me with world leading supplement range

Monday, June 13, 2011

Food Pyramid

How was the first week of your healthy lifestyle, it must be good yea. I bet you're already felt good about yourself with this kind of lifestyle. How did your meal plan go, did you separate them to 4 - 6 meals a day? What kind of diet are you applying?

These kind of question are usually ask by fitness coach, nutritionist or GP. There is so many kind of diet and which to follow. Are you confuse? You shouldn't because the best and the healthiest diet is the one that provide balance in your daily meal. Food is the answer to your healthy lifestyle. Even if you're able to run 10km but still consuming high fatty food, the chances of you to get coronary hearth disease is still high.

You must change those unhealthy and process food that you consume. Instead of white or butter scotch bread purchase a whole meal or multi-grain bread. Instead of drinking those process fruit juice its better to eat actual fruits. Home prepare salad provide high in good nutrition than those being pack and left for days.

If you do have a health condition it is best to refer to the specialist before starting any kind of diet. Those who are free from any health condition feel free to try the vegan diet because this diet will make you lose weight but it is not suitable for those who wish to gain weight due to lack of calories consumption.

Here are some type of daily routine that you can practice and even tho if you do have a health condition that doesn't mean you can't do them as a daily routine. Stop giving excuse and make your lifestyle a healthy lifestyle.

Resistance training - health benefits - Better Health Channel
Pilates and yoga - health benefits - Better Health Channel
Dance - health benefits - Better Health Channel
Epilepsy and exercise - Better Health Channel
Dog walking - the health benefits - Better Health Channel
Canoeing and kayaking - health benefits - Better Health Channel
Cycling - health benefits - Better Health Channel

  • Have a log and record each meal that you eat daily and this might shock some because it will show you how much and what you eat regularly.
  • Find the food that you can consume regularly and cost effective.
  • Never ever drastically change you meal into a very strict diet.
  • Always keep a positive mind set no matter what are the challenges


Plan you meal properly and follow a proper nutrition plan. Stick with whole food because it is healthier and cheaper source. No matter how busy your day is apply the activity in your daily lifestyle. On the 3rd week of Healthy Lifestyle I will explain the type of training you're choose to be more intense and beneficial. Also understanding target heart rate.

What's on next week
Benefits of exercise

Sources & Images are courtesy of :
food pyramid
bill clinton

Saturday, June 11, 2011


The purpose of consuming a Nitric Oxide before a training session is to boost strength and concentration. It's either I have a moderate amount of carbs and protein before a session or consuming a single serving of a Nitric Oxide supplement. I have tried many pre-workout supplement from all different range of brands. Honestly, most of them provide the same result and some provide different effect before, during and after training.

This week I'm on VPX N.O Shotgun.

First of - lets look at the ingredient, N.O shotgun has 7 type of creatine and I'm not sure how many gram each of those creatine contain in them but what I can say is the energy and concentration it provide last up to my post workout meal. Instead of feeling tired after a training session, I felt so energetic and I was planning to hit the gym for the second time.

Taste wise - Surprisingly the taste was so delicious. Most pre-workout that contain several type of creatine usually taste very chalky and the artificial flavour are noticeable especially for grape. As for this N.O shotgun I was enjoying every sip of it before and during my training.

Customer Vote - Even it contains advance formula and taste delicious it doesn't mean it should be the best. It was nominated in for best pre-workout, best muscle builder and best nitric oxide award for 2010. Unfortunately none of the award was given to VPX N.O Shotgun. As a consumer I would prefer a simple and affordable Pre-workout that can keeps me feeling pump, energetic and constant focus throughout my training session.

Recommended Use:
Do not use NO-SHOTGUN® MHF-1™ with REDLINE® or Meltdown® or any other products containing caffeine or other stimulants. Mix one scoop of NO-SHOTGUN® MHF-1™ with 8 to 10 ounces of water or your favorite beverage. Drink NO- SHOTGUN® MHF-1™ prior to any type of athletic event or resistance training. For enhanced results consume NO-SYNTHESIZE® MHF-1™ during and after training. Unlike other N.O. (Nitric Oxide) Supplements which may require several scoops, NO-SHOTGUN® MHF-1™ is extremely powerful and requires only one scoop. The NO-SHOTGUN® MHF-1™ and NO-SYNTHESIZE® MHF-1™ supplement strategy represents the most advanced and latest research on muscle growth and athletic performance.

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

Sources & Images courtesy :


Friday, June 10, 2011

Primal Movement

The concept of the “Primal Movement Patterns” was developed by Paul Chek, who while developing his exercise philosophy, identified 7 specific groups of movements. These movements mimic the actions done in daily life. Primal movement training makes you stronger at just about any movement you'll tackle in life

Here are the movements:

Squat : squat to sit and to get in and out of a car. Many of us squat and lift at work, home or at the gym.

Example: overhead squat

Stand, with a chair behind you and your feet shoulder width apart. Hold you’re a light pair of dumbbells at full arm length overhead. While maintaining good posture, bend at the knees and lightly touch your backside to the chair, keeping a steady rhythm with no pause on both the up and down phase. Focus your weight through your heels and keep your vision fixed on a point directly ahead of you.

Bend : examples are construction workers, parents picking up kids and golfers addressing the ball.

Example: deadlift

Hold a weight on both hands. Look forward and stand with feet hip width apart. Brace your abs and bend forward at the hips, lowering the weight down your thighs to about an inch off the ground. The key here is to keep your back straight. Pause for a second at the lowest point and then raise back to the start. When you get to the top of the movement thrust your hips forward and contract your glutes. Keep the weight close to your thighs the entire time and stop if you feel any sharp lower back pain.

Lunge : throwing, sports, bushwalking, to prevent falling and in the workplace.

Example: walking lunge

Stand facing forward with your feet a shoulder width apart. Keep your back straight with your head and chin up. Place your hands on your hips while you do your walking lunges. Tighten your abdominal muscles. Lift your right foot up in a 90-degree angle and have your leg form an upside-down "L." Keep your knee and hip aligned, as well as your knee and ankle. Inhale as you step forward several feet in front of you with your heel landing first. Roll your foot down to have your toe touch the floor. Lower your back knee so it almost touches the floor. Your knees face forward at all time and remain aligned while doing walking lunges. Exhale as you use your weight and push up off your back toes and push your body forward to land your back foot in front to do another walking lunge. Keep your knee and hips aligned and your knee and ankle aligned. Remember to keep your abdominal muscles tightened. Move forward with each lunge you perform.

Push : on farms and pushing the shopping trolley, stroller, wheelie bin.

Example: push-up

Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other. Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose. Keep your legs straight and your toes tucked under your feet. Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. Exhale as your arms straighten out.Pause for a moment t.Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together. Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms. Pause for a moment. Begin straightening your arms for a second push-up. Exhale as you raise your body.

Pull : sport, construction, housework.

Example: band pull

Band should be at chest height on a pole. Hold each end of the band and face the pole. With arms outstretched in front, stand upright and brace your abs in readiness. Pull the band with your right arm, as if starting a lawn mower, turning your chest to the side as you pull your elbow behind your body. Squeeze through the back of your shoulder to get full range of movement. Alternate arms and speed up the pace as you go.

: nearly all functional movements incorporate twisting.

Example: Swiss Ball Russian twist

Lie on your back and rest your head on the ground. Bend your knees and hips to ninety degrees, and rest your calves on the ball. Place your arms out to the sides and have your palms facing upwards. Brace your abdominals and try to keep your shoulders in contact with the ground during the movement. Roll both your legs to the left keeping your calves and hamstrings in contact with the ball the entire time. Pause when you get as far as you can rotate, pain-free. Your aim is to return your legs to the starting position only using your abs to do the movement. To do this you’ll need to hang your legs as a dead weight and avoid using your hips. Once back to the top repeat on the right.

Gait : Walking, jogging and sprinting

Perhaps the most beneficial of all the primal movements is gait. This allows us to cross large distances, either by walking, jogging, or sprinting. Today, many people's walking patterns tell us a story about their past injuries, current working conditions, and even their personalities.

To improve overall vitality and have more energy to complete our daily tasks, it is important to begin re-incorporating these movements into our lifestyles. Over time, our bodies will respond positively, adapting by increasing blood flow to all tissues of our bodies and improving muscle recruitment and engagement. Some of the benefits this will present to us include reduced joint stiffness and pain as well as increased quality of life.

Can't go outdoors for cardio exercises or training? Here's a great workout you can do indoors. This workout is based on the 7 primal pattern movements

Images & sources courtesy of :
Primal movement


Monday, June 6, 2011

Your First Step

Now, lets plan from the beginning of your week for the next seven days.

Find the time that’s suitable for you... It may be early morning... It may be around your lunch time, or later in the afternoon... It could be in the evening too...

We’ve all got reasons why we don’t live healthier lives...

We really hate to exercise.
We've tried to exercise but we keep quitting.
We can't afford a gym membership.
We're not seeing any changes in our bodies.
We don't know how to exercise.
We want to exercise but we have to take care of the kids and family.
We can't seem to stay motivated to continue working out.
Exercise HURTS!
We can't make the commitment to stick to an exercise routine.
We don't have time!

But they’re all just excuses.

How often do we use the words “can't”, or “don't”?

Demotivation is the main reason why most people quit exercise. An that relates to our self talk.

It’s happened to me too, and the best way through is to keep your self motivated or find a friend to enjoy your workout with.

Have you noticed that when you’re enjoying a party that the time passes by so quickly?

Finding a training partner, a personal trainer, or a family member to workout with is a similar approach.

Healthy eating can be difficult.

Last week we talked about calories...

It’s important to carefully observe the nutritional facts on the food we purchase.

So when you buy food from the grocery store, read the labels and learn how to interpret the various components i.e carbohydrate, protein, fats, and fiber.

Take some time to learn how to work out the calories contained in each component and sum them up to get the final calorie value of the meal.

By now you’ve determined how much weight you want to lose or gain and over what period.

Now, when you buy any types of food from the grocery read the labels and learn how to interpret them in relation to the various components i.e carbohydrate, protein, fat and fiber. Learn how to work out the calories contained in each component and sum them up to get the final calorie value of the meal. You should have determined previously how much weight you want to lose or gain and over how long. This is how you work out how much calories you want to cut back each day. The important part here is, you want to have the food quantity with your caloric requirements for each day. If you want to cut back 500 Calories per day, it’s up to you how you want to spread it out. It can be a little confuse trying to get all your calorie figures together, along with a food list plus your exercise activity. This is one reason why people get discouraged from undertaking calorie counting.

Keeping a food log has been shown to motivate and help prevent you from having a cheat meal.
Losing, gaining weight or burning fat has two aspects to it the consume calorie intake versus calories expended. The physical activities of your choice will contribute to your calorie burn side of the equation and these activities need to be logged. The difference between calorie intake and output is what determines your degree of weight loss, gaining weight or fat burning in the long run. It is better to know how much calories of exercise activity has expended and this amount of calories will have to be recorded in your log.

Meal Plan

Start by planning the types of food and record them. This will ensure that you are eating smaller and frequently. This will help you understand your eating patter and see how they affect weight loss, maintenance and weight gain.

Healthy lifestyle Tips
  1. Prepare meal in advance
  2. Eat about every three hours
  3. Do not eat until you get full
  4. Avoid process food and drink
  5. Set no more one cheat meal in a week
A strong mind creates a strong body. Always keep a positive thinking and a can do attitude so you can enjoy every step of your transformation towards a healthy lifestyle.

Action Plan

  1. Make copies of the plan and keep them in a folder.
  2. Take before and after picture to document your progress.
  3. Set both short term and long term goals.

What's on next week

Food pyramid
Types of activities

Sources & Images are courtesy of :

Friday, June 3, 2011


Natural Mania Competition Report
- by Maria

A week after winning INBA Melbourne I decided to compete in my last contest of the season - ANB Mania Melbourne before preparing my self for the INBA National and INBA Universe. After wining my division and best posing routine at the ANB Melbourne, now I'm preparing and challenge myself for another National title. This is the first time in my life preparing for 6 competitive bodybuilding contest in a year not included the Cross-Fit challenge early of the year.

Head to Head

My journey to the state level was a struggle. It was supposed to be a 12 weeks of hardcore strict diet but because challenges do happen somewhere along the process I struggle in between of those weeks, especially when I was selected for the Men's Fitness Challenge. What keeps me going and motivates me was my friends, family and people that understand what this sport means to me. Thank you all for the support and help and most important believing me.

Overall Comparison

It start with a dream and it can come true. I believe in it and work hard towards it, now my dream have come true. I always dream of standing on the Olympia stage, it is a very big step for a small man like me but I'll take it a step at a time. My goal is to compete at the INBA Natural Olympia stage. Its not impossible and achievable. I just need to work harder and put all my effort in my training and nutrition. What needs to be done :
  • Mentally focus and positive thinking
  • Work hard towards my goal as pain are for a moment and pride are for eternity
  • Train to look good on stage not off stage or in the gym
  • Keep learning and understand my body
  • Love and enjoy each step of the process
My plan for the National

Now you've seen my blue print. In future I'll post up some of my training video and progress video. As I will be training with who used to be my mentor back in Malaysia - Wong Hong and his boys - Kumar and Edmund