After passing the Certified Fitness Instructor course, I continue the course for Personal Trainer in Practice (PTP). You can consider the PTP as level 2 your fitness certification. I would like to thank you Fitness Innovation Malaysia (FITM) for organising such course. I would like to add value to you by sharing my three key learning from the course. Let’s go!Read Full Article
It is almost the end of the year 2018. It is best to reflect what did you achieve this year and think of a new goal for the year 2019! Do you know the number one goal or resolution every year is to “Improve my Health”? You may want to lose weight, go to the gym more often, and eat healthier. More and more people realise the importance of being healthy. The young and old people alike are now focused on health and fitness more than ever before!
If getting fit is going to be your New Year’s goal for 2019, GREAT!! You should start now! Write it down on paper and focus on your fitness goal. You can find out more on goal setting here. It is about discipline and consistency every single day. However, there are myths about fitness out there. Especially, when we have access to the internet anytime and anywhere with no filter. Therefore, it’s important to know the truth from a reliable source. I am going to share the top three myth and the truth!Read Full Article
The Squat is known as the King of all exercises. It is one of the favourite exercises among bodybuilders, strongman, sprinters, weightlifter and of course the powerlifters. A squat is even one of the powerlifting sport. Hence, it is one of the must exercise that will work every component of your body and highly technical, especially when you are going to for a heavy squat! Now let me share to you the five benefits of squat and the reason why the squat is known the king of all exercises.
I was working on 140kg, 6 sets of 3 reps back squat.
What is the Barbell Complex?
There are very similar to circuit workout. But it is done with barbell exercise. It is the workout that combines 4 to 6 exercises back-to-back for 5 to 10 reps without taking rest in between the exercises. Of course, this is depending on your fitness level. You will not leave the barbell from your hand until all the exercises are done. You rest for 1-3 minutes and do them again for a number of sets. Hence, the name Barbell Complex!
What are the benefits of the Barbell Complex?
On the 29 September 2018 was the day I competed in my first International Powerlifting Federation (IPF) Sanctions Powerlifting Meet organised by Malaysian Association for Powerlifting. I finished the Powerlifting Meet with the total of 505kg and that is 30kg increase with a Wilks Points of 320.88. I squatted 170kg and it was an additional 10kg personal best. I bench pressed 115kg and it was an additional 5kg personal best. I did the deadlift weighing 220kg and it was an additional 15kg personal best. Overall, I am very happy with the performance because achieve my desired goal.
I shared about the 5 right things that I did to prepare for a Powerlifting Meet. There are the right things I did for the Powerlifting Meet. I also include a link to download my essential item for Powerlifting checklist and Powerlifting Attempts Spreadsheet to help you to manage your attempt during the meet. Please check them out. I am sure you`re going to love it.
I experienced setbacks throughout the Meet. If I was to do the Meet again. These are the things I am going to change and will do differently. Here are the three mains lesson. I hope it adds value to you!
Strength training plays an important role in maintaining your overall health and fitness. Strength training makes you stronger and fitter. It strengthens your bone. It helps to manage your weight. Specifically, on fat loss in a long term! Strength training helps to improve your body posture. Guess what, strength training also helps to build your confidence. If the training is done wrong, you could be injured. That is the one thing you need to avoid.
Source: MODERN VISION OFFICIAL
I will share with you my 5 tips for injury-free strength training and lift longer.
Strength training is great for everyone! Strength training is based on the principle that muscles need to work to overcome resistance. When you do it repeatedly, your muscles will work hard and grow. After a period of time, it becomes stronger. Putting it in a simple term, it is the activities we do every day. From walking, carrying our books, lifting boxes from the ground, pulling out our drawer and pushing it back in and from standing up and sitting down from a chair. The only thing we need to do is more repetition and add loads while doing the activity.
Picture from MODERN VISION OFFICIAL
For example, lifting the box from the ground is similar to a deadlift exercise. When you need to stand up and sit, is very similar to a squat exercise. This shows that we have been doing the resistance exercise with very lightweight, or should I say body weight. All we need to do is to add resistance which allows our muscle grow.
I started Powerlifting at the age of 21 and I was a late bloomer in the fitness arena. That period of time, I do not have a proper coach to guide this journey. A close friend of my, David Liaw was the person who introduces me to powerlifting. My source of learning was from Coach David, Uncle Google, and Sir. Youtube. I literally do not know anything about Powerlifting that I even Squat on the Smith Machine most of the time. It was indeed a bad option to stick to Smith Machine almost every workout. I had the assumption that it was just the same as free weight squat. I learn from my mistake and move forward.