Personal Trainer in Kuala Lumpur (KL), Cyberjaya, Putrajaya, PJ, KLCC, TTDI, Damansara

03 December 2009

I'm Home, and Shrunked!

Just to let you all know I am home safe and sound. I've lost most of my muscle mass though from this 3 weeks trip. I might or might not tell you about my trip. I'll think about it. But basically I've personally experienced how we'll lose our muscle mass from skipping meals. I know about it theoretically, seen it happened on others, but now I experienced it first hand. Well yes, since the day I started lifting weights and training, I eat every 2-3 hours and never allow myself to be hungry. Anal retentive you may call me, but that's me afraid of muscles breaking down. But for some reasons from this 3 weeks trip, I was on a total different kind of lifestyle.

Well, I will not hesitate to jack up my food intake and start lifting irons soon to gain what I've lost. Bulking season ;)

09 November 2009

I'll be Away

I'll be away for overseas trip starting from tomorrow. Will be back in Malaysia by 2nd December 2009 if there is no any unpredictable circumstance that arises.

Meanwhile, stay well and healthy :)

03 October 2009

Protein Supplements - To Shake or not to Shake?

So the question is, is it necessary to consume protein shake supplement, particularly Whey Protein. This is one of the many commonly asked questions by weight training beginners to me. Protein supplement is often portrayed by the media as the magic powder to grow muscles. Some even believe that by just consuming protein shakes, they can look like Bruce Lee ( How I wish it was that easy anyway ).

Let us try to understand what are protein made up of ? 
It is made up of 8 essential and 12 non-essential amino acids linked together by peptide bonds. Essential amino acids cannot be produced by our human body, while the other 12 non-essential amino acids are produced in our human body from dietary nitrogen and fragments of carbohydrates and fat.

Natural sources of high quality protein ?
Meat - Fish, Chicken, Beef etc, Milk, Soya Bean Milk, Tofu and of course Eggs.

And what protein does?
Generally protein builds and repairs body tissues and can also be used as our body's energy source when we are lacking of calories or carbohydrates.

So now back to the original question - Should they consume protein shake? Is it necessary?
Let's look at the various type of shake available in the market; Whey Protein, Cassein Protein, Soy Protein, and Egg Protein. I'll just focus on Whey Protein in this post since that's what most of us are consuming.

Whey Protein comes from milk, and its actually by-product from the process of making cheese to be exact.
According to studies, whey protein has the highest biological value compared to other source of protein. And it is the fastest absorbing protein among all. Thus the body could receive nutrients as fast as possible after a good workout.

I'll leave it to you to decide whether you should or should not consume protein shake. Although I do consume Whey protein shake considering all the benefits mentioned by various studies and convenience sake, but something I do look into is the ingredients used by manufacturers in their products. We do not know for sure if there are any other unprinted on label harmful substances added by the manufacturer that may cause harm to our body in the long run. The reason I'm saying this because there are cases where independent research has been done to check on protein powder's content to find it is not accurate as what was printed on the manufacturer's label. And some even contain anabolic drugs and other harmful substances.

If you are comfortable with the idea of consuming protein shake, go ahead by all means. Else, just stick with natural sources.

26 September 2009

Cracking But Painless Knees?

Among the many questions I'm often being asked by my clients is about cracking but painless knees. I believe you too may have experienced it. But the question is what's the problem? is it harmful if it's left untreated?

As a matter of fact, what's cracking but not causing pain is known as Crepitus. It's said to be air being trapped on the joints space due to cartilage wear. It does not only happens to the knee, it also happens to other joints of the body.

Treatment for it? Not that I am aware of any, but perhaps you might want to check with your family doctor to confirm about it.

12 September 2009

Training At Home? But Without Equipment(s)? How!?

Well, this is the common question people would ask me when I tell them I do home based Personal Training. Most of the time I train my clients without any fancy looking machines that you see in most commercial fitness clubs. Some of my clients might have Cardio Machines, either Treadmills, Elliptical Trainers, Stationary Bikes or a Rowing Machine. Treadmill is the most common machine owned among my clients.

But even that, I don't train my clients using any of their available Cardio Machines - What's the point paying me to watch you running on your treadmill? I ask them to run when they are not training with me instead.

So how do I train my clients without any equipments? 

With the understanding of science of human motion, human movement, body structure and body functions, we can workout regardless where you are. The fancy looking machines at the gyms are made by mimicking human movement after all. I train of my clients with bodyweights and plyometrics conditioning instead - structuring and progressing them depending on their fitness level.

Does that mean I don't use any equipment(s) at all? 
Well, No. I do use some mobile equipments, depending on my client's fitness level. However, they are only used to add challenges to clients' routine when clients are starting to get too comfortable with their own bodyweight.

04 September 2009

Published Write Up - SHAPE Malaysia September 2009 issue

My write up has been published in SHAPE Malaysia September 2009 issue, under get fit, ask the trainer section.

Grab your September 2009 SHAPE Malaysia copy at the nearest news stand today!

13 August 2009


Chances that you are reading this is because you are searching for information about health and fitness. Well, once again, welcome.

The fitness industry is flooded with many misconceptions, or what I call fitness myths. Instead of helping people who are looking for help in improving their health and condition, it frustrates them when they do not see any improvement and some may even endanger their health.

As a fitness professional I just feel the urge to share with people about the right things. I hope this site would be able to serve as a platform to provide good quality and reliable information about health and fitness.

If there is anything in your mind that you would like to know about health and fitness, please do not hesitate (even a little bit) to contact me.