This individual wins:

1-full month of workouts @ TRANSFORM TTDI
1 Microfiber Camp Workout T-shirt
1 month of our Coaching Lessons (includes assessments, measurement guides, and assignments)

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Karen Wong!

Congratulations Karen. I hope you like your prize! :-)

Please Contact Us to claim your prize as soon as possible! You’re just on time for our September Intake which starts this week.

For the rest of you readers who would like to be included in our promotions, giveaways, or to just stay in touch with us - it’s still not too late to join our Facebook Fan Page today.

On another note, TOMORROW, we’re having a ‘FREE-FOR-ALL’ workout (click to see the camp blog), which is open to the public, to commemorate our Nation’s 53rd Independence Day:

Come have a blast - on us, and celebrate our Nation’s Independence - DailyMuscle STYLE.

Read also:

1. Special Announcement: The DailyMuscle Body Transformation Camp Launching in July 2010
2. Body Transformation Camp - An Update
3. Exercising During Ramadan - I can’t believe what I saw yesterday at my Body Transformation Camp @ TTDI
4. The Biggest Loser Asia Host Announcement - I’ll be there
5. 5 Reasons my BodyRedemption System is THE ONLY ONLINE TOOL you’ll need for TOTAL Body Transformation

To better understand the ‘fasted state’, I was actually on a 24-hour food fast during the interview (no food only, but zero calorie liquids allowed) - which somewhat allowed me to understand what it feels like to be on a fast, and to abstain from something so essential to our everyday life - food! I was basically following Brad Pilon’s “The Eat Stop Eat method” of using flexible, intermittent fasting as a style of fasting for weight loss and fat burning!”.

So today, for the benefit of those who are fasting and did not manage to catch me on air, below is a rough transcript of what we discussed (this blog post contains additional info that was not covered on air due to time constraints):

1. Is it safe to exercise while fasting?

For the healthy adult, yes. This may surprise many, but a research completed in 1987 found that a three-day fast (food only) had no negative effects on how strongly your muscles can contract, your ability to do short-term high intensity exercises, or your ability to exercise at moderate intensity for a long duration. So in terms of whether or not our bodies are capable - it actually is!

But Ramadan is also unique and unlike the typical fast some of us regularly undertake, as there is a prolonged absence of water - so now, what we are actually dealing with  is dehydration and it’s effects. So this is what we need to watch out for.  Like I always remind my clients who exercise when fasting - that this isn’t the time to set a new world record. We simply need to be a bit more cautious then we usually are, and listen to our bodies.

2. What are the benefits of exercising during Ramadhan?

To me, and from an exercise/fitness standpoint, there are 2 things:
1) Maintaining the habit/lifestyle
Exercise is a habit - and maintaining one’s routine during the fasting month is a good way to reinforce that habit - especially if you’re someone who is struggling to keep to a routine or trying to manage bodyweight.. the last thing they need is a 1-month complete stop on their routine. 30 days later, it’s gonna be so hard to kick-start everything again.

2) It can be a good time to lose weight
It’s only natural that most people would actually lose some weight during the fasting month because ‘technically speaking’, one should be eating less food.

3. Have your Muslim members joined the Body Transformation Camp since the start of the fasting month? What were your observations?

Yes - in fact, almost all of my Muslim participants in the camp are still in the program - and you know, last week, they really amazed me. I think some of them even amazed themselves. We didn’t really tone down the intensity of the workouts, but I found that all those who were fasting did fine - in fact, some of them seemed more focused, and more full of energy, and ‘drive’ than they usually did!

4. Does one have less energy when fasting?

We need to know that our bodies are actually designed to handle fasting - while we modern humans have full access to 3 square meals and drinks per day, there are animals in the wild that only eat when food is available - and the speculation is that this is how our ancestors would have eaten as well. In other words - our bodies are designed to handle this kind of ’stress’. From what I’ve experienced from my own 24-hour food fast, and based on the feedback I get from my Muslim clients who still exercise - it’s not so much the lack of energy that you experience, but it’s more of the thirst that gets to you, so once again, it’s the effects of dehydration that we want to look out for. But yes, it is going to feel pretty uncomfortable because we’re not used to it.

I did a brief survey with my Muslim clients who I work 1-on-1 with, and also with participants from my Body Transformation Camp, and here’s what I found - the results may surprise you!

5. Is it a good time to lose weight?

Yes it can be, provided that:
a. One takes the effort to maintain an exercise routine during the fasting month
b. One does not over-indulge after sunset, and end-up consuming more calories then they usually would.

More interestingly, here’s an interesting little ’side effect’ of fasting, which I personally experienced as a result of my 24-hour food fast: I believe that fasting can help you learn what it feels like to be REALLY hungry. Hear me out here.

You see, many of us no longer recognise the difference between psychological hunger (which can come from boredom, the need for an emotional ‘release’, etc) and physiological hunger (which is the body’s actual need for food). - and that’s a really awesome thing to learn. You’ll be surprised how many times you reach for something to eat when you aren’t actually hungry. The culprit is usually emotional, lifestyle, or even situational triggers which have nothing to do with your actual NEED for food.

6. Does exercising during the fasting month increase fat utilisation?

Yes, fasting does have positive effects on fat burning. Fat is your body’s energy reserves - in fact, if you think about it, the very fact that our bodies are designed to store up reserves as fat, is proof that we are designed to go for long periods without food. Exercising in a fasted state can force your body to burn these reserves faster than usual - since there is a lack of energy from your meals, you body has no choice but to tap onto it’s reserves, which is fat.

7. Do we lose muscle mass when we exercise while fasting?

The fast during Ramadan is from sunrise to sunset, and I believe that this isn’t long enough to cause your body to want to cannibalize on it’s own muscle tissue to the point where it does any harm.

1. Firstly, your body stores energy in the form of glycogen in our muscle tissues - and this is used when you exercise - our bodies can store enough to last us for about an hour

2. Secondly, we have our fat reserves that you body can tap into.

3. Thirdly, even if it does happen (lose muscle mass), it’s going to be at a point where the benefits of the fast and maintaining an exercise routine still outweigh the concern of losing muscle mass.

I believe the fear of ‘losing muscle mass’ can be partially blamed on the entire health/bodybuilding supplement industry which tries to strike fear that you’re going to lose plenty of muscle if you don’t keep eating (their products!).

8. What are the do’s and don’ts if one chooses to exercise during the fasting month?

Do’s:
- Do pay attention to how you feel - look out for things like fatigue, weakness, muscle cramps, headaches, nausea - which are all actually symptoms of dehydration
- Do exercise as close as possible to sunset - so you can break fast almost immediately after your workout. This makes it much easier on you both mentally and physically (as you get to drink immediately after)

Dont’s
- Don’t try to set any world records :-)
- Don’t exercise under extreme heat (adds to the dehydration)

9. Usually it is said that never exercise after eating or drinking something. So when does one exercise when fasting?

Actually you can exercise after eating - as long as you didn’t eat too much and have allowed about an hour or two to pass. During the fasting month, I would recommend that you exercise right before sunset, so you can break fast immediately post-workout. If that ’s not convenient, then the next best option would be to do it a couple of hours after you have had your meal - though the usual feedback I get from people is that they don’t feel like doing it already by then!

10.  What happens if you over-exercise?

Again, the concern here is dehydration. Overdo it, and you may experience the symptoms discussed above.

11.  What types of aerobic activity would you recommend?

Walking, jogging, group exercise classes at the gym, even strength training - they’re all fine. Remember to stay out of the heat. Basically, do what you’ve been doing - but try not to overdo the intensity and listen to your body. Stop if it doesn’t feel right.

Like I mentioned above, all the Muslim campers at my Transformation Camp are still maintaining their workout routine - and they are doing just fine. Of course, they have the advantage of being under my constant supervision while exercising. I shared about how my Muslim Campers from my Transformation Camp amazed me in my previous blog post over here. :-)

12.  What about those who have not been exercising consistently and decide they want to go all out during the fasting month especially to lose weight?

Yes, there are many who take this approach - and in my opinion, it is a recipe for disaster simply because the entire approach to weight management is wrong. This is the ‘quick-fix’, ’short-cut’ mentality, which may show you great results for that 30 days, but will wreak havoc in your physique once you’re off the fast. The better approach is a more gradual one, and one that addresses the real problem - which is poor lifestyle and eating habits.

13. Will you regain the weight loss once the fasting month is over?

If one were to continue and maintain their exercise routine beyond the fasting month, and eat sensibly - there’s no reason why they would gain the weight back. A weight rebound often happens when people starve themselves too much and severely restrict their calories for a long duration of time, only to go back to poor eating habits and over-indulge after the fast is over (e.g. to ‘reward’ one self for having fasted for 30 days). There’s a difference between starving, and fasting. I believe that a healthy fast will make you a better person - both mentally, and physically.

Do you have any comments/feedback on your experience while exercising during fasting? This is a great place to share those thoughts - Just leave a comment below! :-)

=> Enroll for our September 2010 FREE TRIALS NOW (Limited Spaces Available, as our TTDI Sessions are almost jam-packed!)

Read also:

1. The Fasting Month of Ramadhan - Keeping your Fitness Levels and Physique In Check!
2. How to Maintain Your Exercise Routine During Ramadhan
3. How to Lose Weight during Ramadan
4. Weight Loss - What Is The Best Time To Do Cardio?
5. Exercising During Ramadan

Yesterday, my Muslim Campers at my Transformation Camp in TTDI amazed me. Despite the fact that they were fasting, their energy levels were high - in fact, I’m almost certain some of them seemed EVEN MORE determined and focused than they usually are.

I have to be honest, that I did expect them to be a little on the lethargic side, but nope!! They were perfectly fine. And if you think we toned down the intensity of our workouts? Well no, we didn’t.

We actually kept the intensity of the workouts pretty much the same. In fact, the non-Muslim clients who aren’t on a fast told me that yesterday’s workout was one of the more intense ones!

At times, we gave the Muslim campers options, but they kept going strong.

Now this totally blows my mind and changes my perception on fasting and exercise because this isn’t what you read!

As a non-Muslim, and never having fasted in such a manner before… I had ‘presumed’ that they would be significantly weaker. This makes me really wonder now, when I read materials that keep telling you to ‘tone things down’, and to ‘go really light’. Of course, in a dehydrated state, one should certainly take those precautions, and this isn’t the time to be setting any world records… but like I said - what I saw yesterday contradicted everything you would read about the effects of fasting on exercise.

At 7:28pm yesterday, we all took a quick break, and we provided some dates and plain water for those who were fasting (yes, you’ll never see any junk food or cakes or sugared drinks here). Thanks Azrin, for sharing your watermelon with us and for helping me bring the dates from your supermarket, Presto.

To all my campers, both Muslim and non-Muslim - you guys totally ROCK.

Have an awesome weekend!

The DailyMuscle Blogger
Head Coach & Program Director, Body Transformation Camp

P.S. - Dear Campers, on Tuesday, 17th Aug, we are all headed over to Rasta TTDI for a ‘break-fast’ gathering immediately after camp, in our sweaty t-shirts! All campers are invited to come, and feel free to bring your kids, spouses, colleagues, (or anyone else willing to stand the smell of our sweat).

Read also:

1. Special Announcement: The DailyMuscle Body Transformation Camp Launching in July 2010
2. Exercising During Ramadan
3. Special Announcement : 1-month Rapid Results Package Winner (DailyMuscle Body Transformation Camp)
4. Body Transformation Camp - An Update
5. How to Maintain Your Exercise Routine During Ramadhan

Yes, I get that quite often from friends, people I meet at corporate health talks, and the occasional gym-goer I spend time talking to. Sometimes, I’m quite convinced that even my family members think so too (but they’d just rather not say anything). At times, my dog gives me weird looks through the kitchen window - I wonder what’s running through his mind.

24/7, I’m ‘accused’ of being on a ‘diet’. I’ve been told to ‘live a little’. What is it that makes them say I am extreme? It’s possibly because of the following:

1. I eat plenty of veggies - sometimes more in a day than most people would get in a week. Heck, I even have them for breakfast (see pic below).

2. I don’t drink sugared drinks. Water works fine for me all the time, otherwise, it’s usually black coffee or green tea, and the occasional diet soda. If I’m feeling fancy, I’d reach for a Perrier (and don’t argue with me about the price when you’re spending way more on a beer/whiskey at the clubs). I’d rather eat my calories, not drink them.

3. I’ll leave rice behind on my plate. Some people consider this ‘the ultimate sin’ - especially when you come from an Indian family. You know, the whole ‘Children dying in Africa’ thingy’, but you know what, I’d rather stay lean, and not get obese. (I only do this when they serve you too much, otherwise I only take what I need).

4. I take fish-oil and a multivitamin religiously. I do this because I strongly believe that we simply can’t get enough from our diets. The quality of the veggies and meat we eat today are nothing compared to what our grandparents ate 40 - 50 years ago. Plus, studies have shown that fish oil can dramatically change the metabolism of fats and carbohydrates.  ;-)

5. My gym membership is over 8 years old - and going strong. In fact.. I’ve lost count how long. I’ve been going to the gym for … like forever. So much so that I honestly believe that my health club should give me a lifetime membership - really!

6. I sometimes blend my veggies (sometimes with fruit) into a shake and drink them. With the right combination and ingredients, this isn’t disgusting at all (no matter how green it looks!). I’ve got most of my clients hooked to this already - and they all have no regrets.

7. I’ll spend a lot of money just for good quality food. I believe you get what you pay for. Although ‘cheaper food’ may seem like great value and save you money, in the long run, all those RM1.20 roti canai, RM3.50 fried rice, and RM4.95 fast food ‘value’ lunch meals will get you medical bills and reports that you won’t quite …. value.

8. I’ll refuse so called ‘healthy stuff’ like soya bean milk, flavoured yogurt, buns & pastries from the bakery, etc. Items like ‘Peel fresh’ orange juice, Skippy peanut butter, and 25% reduced sugar Chipsmore cookies is still junk to me - think wolf in sheep’s clothing. Yes they may be healthier than something fried and oozing with saturated fat, but still, there’s always more room for improvement. If your idea of healthy eating and a healthy lifestyle is loading up on buns and pastries and switching to reduced-sugar cookies, you’ve got plenty of room for improvement.

9. I sometimes chalk-up heavy grocery bills because of the items I buy. Again, this goes along the lines of ‘you get what you pay for’. I’m not talking about going organic 100% - (FYI, I hardly buy Organic). But don’t be afraid to spend a little more for a better product - remember, you’re fueling your body with your food. If that jar of Peanut Butter X only costs RM3.90 - ask yourself… what the heck is in it? Why does Peanut Butter Y cost RM15.90?. It’s funny how some of us will pour only Shell’s V-Power into our cars… but when it comes to fueling our bodies - any junk would do. I take good nutrition very seriously - even my handsome rottweiler eats the best (cos I know skimping on his food = more visits to the vet! And FYI, the only time he ever visits the vet is for his yearly vaccination):

10. I eat home-cooked/cook meals myself/bring my own meals whenever possible. This is how I cut down on the cost of eating healthy - It is sad that a really good salad/veggie meal prepared healthily can cost you RM29, but a plate of Nasi Lemak can be as cheap as RM1. It’s tough to blame people who make poor food choices when this is the situation. Want a smoked salmon sandwich? A steak? An awesome burger? Try making it yourself. All you need is some time to prepare and plan. Plus, you get to sharpen a skill that will come in handy (maybe even impress your date!).

11. I avoid fast food like the plague, or any other food that I cannot be sure of what is inside and how it will help my body.

12. I workout 5-6 days each week and I absolutely love it.

13. I challenge my body - my TRX has come in handy at times.

14. I spend a large sum of my money on fitness education/improving myself in this career (books, exams, courses, hiring my own world-class coach, fitness conventions, etc). Next month, I’m headed to Bangkok for Asia Fitness Convention 2010.

15. I don’t smoke tobacco. I’d rather die of natural causes.

16. I don’t do drugs. I don’t need to explain this one - do I?

To most people in my world, I’m that ‘health freak’ person that they know. The one they look at or pass some comment on when we’re sitting at the same table over dinner. No they don’t dislike me, or make fun of me… but I’m just that ‘guy’. You get what I mean? Which is a good thing actually.

But tell me this, are my habits really that extreme?

My nutrition coach and mentor, Ryan D. Andrews (MS, MA, RD, CSCS, NSCA-CPT, ACSM-HFS, CISSN), made me realise and value the above about my own lifestyle, that I’m not on the losing end. So what is EXTREME then, you ask?

1. Having to rely on drugs/medication each day to treat a PREVENTABLE disease.
2. Choosing to watch a favourite TV show over eating healthy and exercising - how tragic.
3. Not challenging that incredible God-given body physically, and by choosing to sleep more than one needs and be lazy.
4. Getting your chest cut open to fix vessels clogged by eating junk.
5. Having to check your blood sugar each day so you don’t go into diabetic shock and die (except for those type 1 diabetics).
6. Having to fork out money every day to buy cigarettes only to eventually succumb to lung cancer. This is practically self-inflicted slow suicide.
7. Making foolish decisions that will impact the well-being of others due to alcohol intoxication.
8. A world with the same amount of obese people as there are hungry people.

It is my desire too, that some of my habits rub-off on my Transformation Camp campers - that they too would one day have all the skills they would ever need to live a great life, as it was intended to be. So far, so good, as all the campers have been given weekly lessons, and assignments to work towards the Ultimate lifestyle.

Now would you call my habits extreme? I’d love to hear your thoughts - just leave your comments below.

In health,
The DailyMuscle Blogger, ACE-LWMC, ACE-CPT
Head Coach & Program Director - Body Transformation Camp

P.S. - Feel free to disagree with me. :-)

Read also:

1. The Fun Theory - Making Lifestyle Habits Fun to Follow
2. Gaining Weight/Bulking Up - Nutritional Priorities.. Have You Got Them Right?
3. Do potatoes make you fat?

As an instructor, to give you an idea of her workout routine, she’s been teaching RPM (spinning) and Les Mills Bodypump classes Monday-Friday evening during the fasting month for over 7 years in a row! So let’s get some pointers on how she does it right. Take it away Coach Herny…

Keep Going During Ramadhan

Ok, basically light exercise like Yoga, Pilates, and lighter weights/intensities can be done. Generally, you will want to avoid high-intensity workouts as you will get dehydrated. One really has to drink lots and lots of water, more than usual - at night and also when they do the “sahur” early in the morning at 5am.

Recommended Workout Timing

From experience, the recommended and more realistic time to exercise during Ramadhan is close to the breaking fast time - 6.30pm. I know the last few hours to before breaking fast will be the most challenging, but psychologically you will be able to to workout, really - knowing you will be rewarded with foods and drinks in 40-45 mins time  :-)

Breaking fast would be around 7.15-7.20pm. It would be best to have your own water with you, or some form of recovery drinks/lightly sweetened drinks to help bring your sugar levels up and prevent that “cold sweat” feeling. You don’t need something excessively sweet. Eating some dates/something light would help give some instant energy (but not excessively of course, especially for those who want to take the opportunity to lose some weight this fasting month). You can then consume more carbs around 8-9pm when the stomach has settled down - dates, drinks, recover, stretch.

After that, go back and have a more proper/complete meal. With proper nutrition, water and an exercise routine, the fasting month can be a really good time to ‘take control’ of the body size.

Some people would want to exercise at night after breaking fast, like 9pm, and though that ’sounds good’, from my experience in fasting and working out, it just doesn’t happened after all that food! Hence why I strongly recommend exercising in the evening just before breaking fast, like mentioned above.

Personally, I’d also advise against intense/heavy morning workouts, except for really light workouts - e.g. Yoga, Pilates, Body Balance classes - but certainly not our Transformation Camp style training in the mornings as you will have “cold sweat” and get dehydrated - sometimes experiencing a high body temperature, bad headache… which can be pretty serious! Many years ago when I first started to teach, I attempted a spinning class during the day… it was no joke. I almost passed out after that - with a serious headache and dizziness. I’ll never try that again.

After Ramadhan

Apart from all these extra care of food, workouts and fasting - and getting into shape, you need to watch your food after the fasting is over on Hari Raya…..really!! All those weight loss efforts can go down the drain if you use this time to overeat! The weight will pile up easily within a week with all that rich festival food. You may have lost some ’scale weight’ during the fasting month, but it may not entirely be fat loss - but muscle mass too. Thats why you’ll need to keep exercising, plus it will be really hard to get back into the momentum after Hari Raya if one were to completely stop during the fasting month. Not good! It’s good to have over 90% of our Muslim campers STILL WITH US at the Body Transformation Camp, and we’re going to help them build on this habit and to reach their personal best.

Exercise and fitness should be part of our life - no matter where you are or what you do - even if it’s while on a holiday or work… schedule your fitness as your lifestyle, and not only when you have the free time.

There are many writeups and stories you will read on exercising during the fasting month, but what I’ve shared above are from my own experience, which I think is the best, and not just ‘theory’!

Comments? We’d love to read them - just leave a note below.

Have a great weekend!
Coach Herny (& The DailyMuscle Blogger)

Read also:

1. 13 Concerns on Exercise & Weight Loss During the Fasting Month of Ramadan (My BFM89.9 Interview)
2. Exercising During Ramadan - I can’t believe what I saw yesterday at my Body Transformation Camp @ TTDI
3. Exercising During Ramadan
4. The Fasting Month of Ramadhan - Keeping your Fitness Levels and Physique In Check!
5. How to Lose Weight during Ramadan

The past 2+ weeks at my Body Transformation Camp has been mind-blowing. We, the coaches are really impressed with the motivation levels, and the energy that everyone brings to each session.

We make sure proper technique is shown, and clear instruction is given before we begin.

Some campers have really impressed us with their fitness levels, drive, and 110% effort spirit. These guys have helped ’set the pace’ and are a great motivation to the entire group.

Besides most campers feeling fitter already, one exceptional camper (who is a regular gym-goer) has reported a 2kg weight loss… and it’s only been 5 workouts for him, and in his exact words… “No fat burners necessary”. AWESOME! This goes to prove how important the coaching lessons have been to keep everyone on track even when they’re not exercising with us and left to fend off on their own. So far, all the campers have covered lessons on some really basic (but essential) nutritional supplementation (multivitamins and fish oil), and also how to manipulate carbohydrate intake/timing for goals prioritizing fat loss.

After we have finished out workout of the day, or sometimes even during water breaks - both Coach Herny and I take some time out to explain better technique, provide alternative exercises, and clear any doubts/concerns on their weekly assignments/lessons/tasks.

All the campers have also undergone lessons on taking self-measurements - taking progress photos, girth, and body weight measurements for maximum accuracy. No longer just for bodybuilders or fitness models in magazines… these are skills we are teaching all campers, and will come in handy for anyone looking to actually SEE changes in their physique! Everyone’s pretty excited with the tasks and assignments so far, and it’s only the beginning!

Our Official Nutrition Partner, GNC Livewell (Malaysia), took everyone by surprise by giving us all (that’s all 30+ of us!) a full 3-month supply of their GNC Mega Men® for the guys, and GNC Women’s Ultra-Mega® for the ladies, together with a handy shoe bag and pill box.

That aside, the Camp T-shirts have been a particular favourite too! The printers worked extra hard to ensure I got my delivery on time, so we had them hot from the factory sent direct from Johor to KL just 45 minutes before we had our very first session on Launch Day 6th July!

Our t-shirts make you look good. :-)

For more information on the Transformation Camp, head over to the official website at:
=> http://www.dailymuscle.com/transformationcamp

1-week Free Trial starts next week

Now for some really exciting news! Next week, we are opening the doors to the public to experience our awesome high-energy workouts for FREE - and you are invited. Yes, you read correctly - Absolutely NO COST to you, and no-strings attached.

Free Trials are on:
Tuesday 6:30pm, 27th July 2010
Thursday 6:30pm, 29th July 2010
Saturday 9:00am, 31st July 2010

You can choose to attend one, two, or all three workouts, but before that, I’ll need you to enroll and book your space over here:
=> http://www.dailymuscle.com/transformationcamp/free-trial-enroll-now/

Yes, even for the trials, the spaces are limited.

Why a 1-week trial?

I personally don’t believe in the more common 1-day trials, because they often only leave you sore and probably swearing off exercise altogether! I personally feel that it takes an individual at least ONE week (or even TWO!) for your body to experience, adjust, and start to respond to such training, hence, we’re trying out best to give those who come for our 1-week Trial the best experience.

If you’re interested to join us next week, just head over here to enroll for your 1-week trial. Enrollment is compulsory and it doesn’t cost you anything.
=> http://www.dailymuscle.com/transformationcamp/free-trial-enroll-now/

Both Coach Herny, and I, are looking forward to see you in the group.

Speak soon!
DM

P.S. - In my next update, I’ll be sharing briefly on my experience working with a bride-to-be for her wedding. Words can’t really describe what it felt like to see her last weekend at her wedding, finally, as the bride - flaunting her fit and fabulous physique in a gorgeous dress that complemented her very well. Stay tuned!

Read also:

1. Exercising During Ramadan - I can’t believe what I saw yesterday at my Body Transformation Camp @ TTDI
2. Special Announcement : 1-month Rapid Results Package Winner (DailyMuscle Body Transformation Camp)
3. Special Announcement: The DailyMuscle Body Transformation Camp Launching in July 2010
4. 5 Reasons my BodyRedemption System is THE ONLY ONLINE TOOL you’ll need for TOTAL Body Transformation
5. How to Maintain Your Exercise Routine During Ramadhan

And about 95% of the time, all I hear are complaints, bad experiences, and some form of frustration that they have either towards their health club/gym or a bad experience with a personal trainer. It’s funny how there are more ‘horror’ stories on bad experiences with PTs compared to horror stories on surgeons messing up their patients, mechanics messing up cars, lawyers messing up cases - what is it about PTs that too few people have something good to say?

I’ve been hands-on in the Fitness Industry for about 5 years now. I’ve also had the privilege to work with many fresh upcoming PTs preparing for international certification. I’ve worked with clients from all walks of life - from CEO, to employee, to the man of leisure. I’ve learned a lot working with people who are successful in life, lessons that money can’t buy. And with that, I’d like to leave you with my very own list of 7 steps that I believe will set you apart as a Personal Trainer. Do you want to be the best in what you do? Do you want to deliver results to your clients? Be successful in your career? Here we go, in no particular order:

1. Walk the talk

Live the life you preach about. If you’re helping a client with weight management issues, and your own staple diet consists of fast food, then you’re really in no position to give such advice. This also means you need to look fit - people should be able to look at you and go “that’s what I want to look like!”. You don’t need a ripped six-pack - but you do need to look good. Overweight trainers are a joke - and should be sacked. Health clubs that have overweight employees are a bigger joke. Would you go to surgeon who has a track record of patients that died during surgery? A lawyer who has never won a single case? A mechanic that can’t get his own car to work? No right … then why hire a trainer who can’t even sort his own mess out?

2. Education & Knowledge

Reading fitness magazines don’t qualify you to be a trainer. Also, just because you have a great physique does not mean you know everything there is to be fantastic in your job. Besides having a related degree/diploma, obtaining a certification makes all the difference, and gives your clients some confidence that they are safe in your hands. You’ll want to look for a certification that is accredited and internationally recognised - not a home-made fitness certification that will get you nowhere (except a little poorer). Also, it does not stop there - continuous education and keeping in touch with the latest trends and research is essential in an industry as fast-changing and diverse as the Fitness Industry. Help your clients get the kind of results they deserve.

3. Love what you do

Too many trainers I see take their jobs like a …. job. I’m sorry, but I think that being a trainer/coach requires more than that. This is a job that changes lives. If you’re a trainer just out there to ‘pass time’, or if it’s just your part time job for some side income, or your way of killing time because you can’t find anything else to do… you’d probably end up being a lousy trainer. Why? Cos your heart isn’t 100% into it. I left a high-paying career in the IT industry to pursue what I loved, and here I am today. What would you give up? Or would your PT career be the first thing you ditch the moment the grass seems greener on the other side? I see so many trainer who hop from health club to health club - some hop from being a trainer to become a sales consultant (and vice versa) - what a joke. Imagine walking into a fine dining restaurant only to discover that the waiter has decided to be the chef for the day. Yummy.

Last but certainly not the least:

4. Differentiation.

Answer this - why should your client choose you? How do you differentiate yourself from that other trainer in your health club? To the layman, you guys all seem the same (except of course for the overweight ones who even a 5-year old knows would be a bad idea to hire!). There are thousands of trainers, ranging from RM50 to RM300 per session - what’s so special about you that he/she should hire you? If you can honestly answer that question with 100% confidence, then you are on the right track.

The 4 steps above are easier said than done - but in my opinion, they are absolutely vital and would set you apart from the competition to be a successful and significant fitness professional.

Just last Saturday night, I was treated to dinner at a restaurant at Changkat Bukit Bintang, when the owner popped over to our table, and as expected - the conversation eventually led to his experience with his personal trainer. Just when I was thinking to myself “oh no, here we go again with another bad story…”, but he surprised us when he actually shared that he had an awesome experience with his trainer at Fitness First, who really helped him to be disciplined with his routine. He now has his own home gym, and in terms of his lifestyle, etc - he is who he is today because of his trainer. What a relief to hear such a story. Transformation like these don’t happen with ‘average’ trainers - so to whoever his trainer was… well done.

Wherever you are at now, there is always room for improvement. There IS always time to start. The question is whether or not you’re willing to take your career seriously enough to want to improve yourself.

Be a better trainer - your clients deserve that.

The Incredible Coach Herny, at my Body Transformation Camp

Read also:

1. 5 Easy Steps to be a Better Personal Trainer
2. The Professional Personal Trainer - Answering a phone call during a session with a Client
3. Choosing A Personal Trainer
4. Becoming a Personal Trainer - What Is Expected From You
5. The Importance of a Customized Training Program and a Qualified Personal Trainer

Biceps are probably the most noticeable and attention-grabbing muscle group of all in today’s society. When someone says, “Show me your muscles!”, immediately the thought of flexing one’s arm will come to mind.

When that happens, will you be ready to show a highly-peaked, well-rounded and voluminous bicep? If not, it’s time to get yourself armed (pun intended). Below are my top three biceps exercises that you should add to your routine so you can be proud to flex those guns whenever the situation calls for it.

1. EZ Bar Curls

This is a very basic mass-building biceps exercise (along with straight barbell curls) because it allows you to use more weight and stimulates more muscle fibres than other biceps exercises. However, compared to the straight bar curls, this exercise concentrates more on the outer biceps (which are more noticeable in relaxed positions) and the grip is more comfortable for the wrists.

Method: Stand up, holding the EZ bar in your hands. Your palms should be facing slightly inwards, not outwards. This is your starting position. Tighten your shoulders to prevent any swinging of the body.

Curl the bar up, bringing your elbows slightly forward and contracting the biceps. Then lower the bar slowly to the starting position.

Take effort in lowering the weight instead of just letting it drop, because the negative (lowering) portion of exercises are also effective at stimulating the muscles.

Try to prevent body movements as much as possible and only move your arms. If not, the effectiveness of the curls are negated.

2. Zottman Curls

This exercise will create a deep burning sensation in your biceps and believe me, when it comes to muscle stimulation and growth, that’s a good thing. It is named after an old-time strongman, George Zottman, who was known for his incredible arm strength.

Method: Stand with a dumbbell in each hand at your sides. Twist your wrist so that your palms face forward. Curl the dumbbells up. On top of the movement, twist your wrists so that they face down and lower the weight slowly.

Then, from the bottom, twist your wrists up and repeat. Feel the burn!

3. One-Arm Preacher Dumbbell Curls

Preacher curls ensure that your elbow is stationary, therefore making it a strict exercise for the biceps.

Method: Hold a dumbbell in one hand and lean your upper arm on the preacher bench. Lower the weight to a comfortable point (if you lower it all the way, your elbow will hurt) and then curl the weight up and contract at the top.

On top of the movement, twist your wrist inwards to create a harder contraction for the biceps.

Additional Tips:

- For EZ bar curls, use a weight that allows you to perform around 8 reps strictly. Then, when you can’t perform strict reps anymore, swing your body just enough to get in a few more reps.

- For Zottman and preacher curls, don’t use heavy weights. Choose a weight that allows you to perform around 12 reps. Concentration and contraction is the key to training the biceps. Twist your wrist inwards for a stronger contraction in the biceps.

Those are my 3 favourites - what’s yours?

Lai Wee Kiat is the author of www.fabodylous.blogspot.com - Spontaneous, entertaining and informative, Fabodylous is a blog about muscle-building and weight loss tips that encompasses training, dieting and supplementation.

Read also:

1. Are You Tiring Out From Weight Training Before Your Cardio?
2. Daily Routine - 8th Dec 05
3. How to get Bigger Arms
4. Keeping to your workout Rep Range
5. My Right Arm is Stronger Than My Left Arm

I’ve already signed up for this year - and this 2010, we’re going to see the favourites from last year come back - we’ve got Douglas Brooks, Peter Twist, Steve Cotter, The American Council on Exercise, Fraser Quelch (TRX), Jim Stoppani (Muscle and Fitness) and many others.

For the full list of presenters and details on the Convention, head over to the official website:
=> http://www.asia-fitness.com

Now on to the giveaway!

If you’ve been around my blog for awhile, you’ll know that last year, I gave away 3-full registrations to AFC 2009.

And this year… I’m doing the same - TODAY.

The Prizes:

3 x Registrations for all 3-days of the Asia Fitness Convention - valued at US$399 each.

How to Enter:

1. In the comments section of this post (scroll below), finish this statement in 50 words or less:
“I want to be at Asia Fitness Convention 2010…”

2. You need to have the words ‘Daily‘ and ‘Muscle‘ in your entry. Be creative!

*This contest is open to my readers worldwide - and not only those in Malaysia.

Closing Date for Entries:

5:00PM, 2nd July, 2010 (Friday)

Rules:

1. One entry per person (I’ve got tracking mechanisms in place, so please don’t try to cheat - or you will be disqualified altogether).
2. Entry is limited to 50 words.
3. Entry must have the words ‘Daily’ and ‘Muscle’.
4. Provide your real email address ( it will not be published or appear in the comment). This will enable me to contact you should you win. You do want your prize don’t you?
5. Don’t take part if you have no intention to go - be considerate to those who really want this (and I know there are so many).
6. You need to sort out your own flight and accommodation. (Air Asia flies RETURN to Bangkok from KL at RM308 at the moment).

So that’s it! It’s super easy. And you just might win.

Enter now to win a free 3-day registration to AFC 2010!

Submit your entries below.

Read also:

1. Are you Ready to Win some Free Passes to the Asia Fitness Convention? The DailyMuscle Giveaway!
2. Win FREE Passes to the Asia Fitness Convention 2009 in Bangkok, Thailand
3. Announcing the THREE Winners to the Asia Fitness Convention 2009
4. Win a FREE seat (RM720 value) - Advanced Muscle & Strength Development Course
5. Taking my Skills and Knowledge to a Whole New Level - I Was There at the Asia Fitness Convention 2009, Bangkok

So yes… the RUMOURS are TRUE!! This is really happening - and I’m as excited as most of you are. I am also really thrilled that my dearest clients that I work with, my closest friends, and family are all super-excited about this.

Is This Bootcamp?

One of the frequent questions I get asked is “Is this Bootcamp?” - and since that has been asked so often, there is a need to address that right now.

Well the answer to that is NO, this is not like Bootcamp - because if it is, then I would have called it the DailyMuscle Transformation Bootcamp, right? Although the program will be held in the outdoors on a regular basis and be led by world-class coaches - this isn’t your typical military-style, punish-you-for-not-showing-up kind of thing. Bootcamps typically use disciplinary methods, plenty of loud shouting, and pretty much ‘force’ you to ensure you push yourself - which I believe can sometimes be a bad thing.

Well without revealing too much right now, I just want to assure you that these outdoor workouts are something that you will love even if you are just a beginner and have no interest in ‘bootcamps’ – what I’d like to call pure fat burning gold. Not only that, but all participants will be guided with weekly coaching, tasks, and assignments designed to help make lifestyle changes that will cause you to lose that fat - faster than you thought possible. These are the exact same methods I use with my clients today who all see extraordinary results. In other words… you are not left alone once you leave the class for that day.

Customised Coaching for Men and Women

Realising that Men and Women have different desires, drive, and needs - to further personalize the level of service we give you when you sign up for the Transformation Camp, there is even a customised Coaching Program for Men and Coaching Program for Women that complements your journey. The workouts will be in the same group, powerful and motivational - but the coaching, nutritional strategy, and experience… different!

Set Apart

Of course, there is also a RM5,000 cash prize at stake for the best transformations (Men & Women), but what I personally feel is the most awesome part about the Body Transformation Camp is that the workouts are designed by someone really prominent in the fat loss scene. Someone I consider to be THE EXPERT when it comes to maximizing time and effort for fast results.
HINT: If you’ve been around my blog long enough… you would know who I’m talking about (he’s not Malaysian) ;-)

What To Do Next

Of course, more will be revealed as the days get closer to the launch (including the location, which all I can say for now will be in a very accessible and central area connecting Bangsar, PJ, Damansara, Damansara Perdana, Bandar Utama, and even Subang).

If you’re interested to know more, there is one thing you need to do right now. As the spaces are extremely limited (we are only starting with ONE session at ONE location for now), I do expect it to sell out really fast (most likely in a few hours), the moment I launch in July 2010.

So, to ensure you have the chance to get a spot when I launch, and to be able to sign-up a full 24-hours before I release the program to the general public, head over to The DailyMuscle Body Transformation Camp page and put your name on the Pre-Sale List.

Placing your name on the list is FREE, and you are not obligated to sign-up when the program launches - you will be among the first to know as I announce more updates (location, who are your coaches, contest details, etc) on the Transformation Camp in the days prior to the launch.

So for more details than what you’ve just read here, the page to go to is:
=> http://www.dailymuscle.com/transformationcamp

Here’s to a better body this 2010.

In health,
DailyMuscle

Read also:

1. Special Announcement : 1-month Rapid Results Package Winner (DailyMuscle Body Transformation Camp)
2. Body Transformation Camp - An Update
3. Exercising During Ramadan - I can’t believe what I saw yesterday at my Body Transformation Camp @ TTDI
4. 5 Reasons my BodyRedemption System is THE ONLY ONLINE TOOL you’ll need for TOTAL Body Transformation
5. Can We Reduce Bodyfat from Our Arms Without Affecting Other Areas of Your Body?